animal rage
General
Advanced
Machine strength
Plan Details
The animal rage routine by deanfrost is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Chest attack
Est. 46 min
7 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Tue
Back biceps
Est. 46 min
7 exercises
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Dumbbell Preacher Curl
3 Sets x 8 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Wed
Burning shoulders
Est. 33 min
5 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Weight Plate Shrug
3 Sets x 8 Reps
Thu
Never skip leg day
Est. 26 min
4 exercises
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Calf Machine Shoulder Shrug
3 Sets x 8 Reps
Barbell 1/2 Squat
3 Sets x 8 Reps
