Damian
General
Beginner
Machine strength
Plan Details
The Damian routine by Damian.T is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Becoma a weapon
Routine detail
Mon
Chest/Lower back
Est. 0 min
6 exercises
Machine Lat Pulldown (Reverse Grip)
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Smith Machine Incline Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Machine Vertical Row (Close Grip)
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Tue
Legs
Est. 0 min
5 exercises
Barbell Squat
5 Sets x 10 Reps
Barbell Romanian Deadlift
4 Sets x 10 Reps
Hack Squat
3 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Machine Calf Raise
3 Sets x 15 Reps
Wed
Shoulders/Arms
Est. 0 min
6 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Thu
Upper Back/Rear delt
Est. 0 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 8 Reps
Cable One-Arm Preacher Curl
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Fri
Chest/Abs
Est. 0 min
6 exercises
Barbell Bench Press
4 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Vertical Row (Close Grip)
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 8 Reps
Sat
Shoulder/Arms
Est. 0 min
9 exercises
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dip
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
EZ Bar Curl
4 Sets x 10 Reps
