Workout 2022 ?
General
Advanced
Barbell
Plan Details
The Workout 2022 ? routine by Daphnye is a 5 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine for gain muscle mass.
Routine detail
Mon
Shoulder & Tricep
Est. 0 min
8 exercises
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Barbell Seated Tricep Extension
3 Sets x 10 Reps
Barbell Tricep Press (Close Grip)
3 Sets x 10 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 10 Reps
Bench Dip
3 Sets x 12 Reps
Tue
Legs
Est. 0 min
9 exercises
Barbell Squat
4 Sets x 8 Reps
Kettlebell Front Squat
4 Sets x 8 Reps
Kettlebell Goblet Squat
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Barbell Sumo Deadlift
4 Sets x 8 Reps
Barbell Glute Bridge
4 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Wed
Back & Bicep
Est. 0 min
10 exercises
Pull-Up
3 Sets x 5 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 15 Reps
Thu
Shoulder & Abs
Est. 0 min
7 exercises
Dumbbell Alternating Front Raise
3 Sets x 10 Reps
Weight Plate Front Raise
3 Sets x 10 Reps
Dumbbell One-Arm Shoulder Press
3 Sets x 8 Reps
Air Bike
3 Sets x 15 Reps
Leg Raise
3 Sets x 15 Reps
Crunch
3 Sets x 15 Reps
Decline Crunch
3 Sets x 15 Reps
Fri
Legs & Abs
Est. 0 min
6 exercises
Barbell Deadlift
3 Sets x 8 Reps
Barbell Romanian Deadlift
4 Sets x 8 Reps
Barbell Bulgarian Split Squat
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
