WareDragon/WyfDragon
Sport
Advanced
Barbell
Plan Details
The WareDragon/WyfDragon routine by jungo71 is a 29 day workout plan. It is an advanced level plan to achieve sport fitness goals.
5 days per week for 4 weeks
Routine detail
Day 1
Brutal Corners
Est. 0 min
6 exercises
Barbell Thruster
1 Set x 50 Reps
Dumbbell Lateral Raise
1 Set x 50 Reps
Weight vest - Rear Lunge
1 Set x 50 Reps
Weight Vest - Air squat
1 Set x 80 Reps
Dumbbell Rear Delt Row
1 Set x 30 Reps
Weighted Crunch
1 Set x 40 Reps
Day 2
Heavy push, light pull
Est. 0 min
7 exercises
Barbell Bench Press
1 Set x 40 Reps
weight plate pinch-press
1 Set x 30 Reps
Weighted Pull-Up
1 Set x 20 Reps
Machine Inverted Row (Feet Elevated)
1 Set x 10 Reps
Barbell Clean
1 Set x 20 Reps
Push-Up
1 Set x 30 Reps
Air Bike
1 Set x 40 Reps
Day 3
Rest
Est. 0 min
0 exercises
This day is empty
Day 4
Army Core
Est. 0 min
6 exercises
Weighted Tricep Dip
1 Set x 40 Reps
Barbell Curl
1 Set x 40 Reps
Dumbbell Tricep Extension
1 Set x 40 Reps
Barbell Spider Curl
1 Set x 40 Reps
Weight Plate Russian Twist
1 Set x 40 Reps
Rowing
1 Set
Day 5
Upside down corners
Est. 0 min
6 exercises
Barbell Overhead Squat
1 Set x 30 Reps
Burpee
1 Set x 30 Reps
Dumbell clean and Press
1 Set x 30 Reps
Single-Leg Squat
1 Set x 30 Reps
Handstand Push-Up
1 Set x 30 Reps
Sit-Up
1 Set x 30 Reps
Day 6
Heavy Pull, Light push
Est. 0 min
7 exercises
Jump Rope
1 Set
Barbell Deadlift
1 Set x 40 Reps
Dumbbell Incline Bench Press
1 Set x 30 Reps
Back Hyperextension
1 Set x 20 Reps
Push-Up
1 Set x 30 Reps
Wall Balls
1 Set x 40 Reps
Jump Rope
1 Set
Day 7
New Workout
Est. 0 min
0 exercises
This day is empty
Day 8
Batman workout
Est. 0 min
5 exercises
Sledgehammer on Tire
1 Set x 50 Reps
Weighted Pull-Up
1 Set x 50 Reps
Sled Push
1 Set x 50 Reps
Dumbbell Bench Press
1 Set x 50 Reps
Barbell Squat
1 Set x 50 Reps
Day 9
Fight Gone Bad
Est. 0 min
15 exercises
Wall Balls
1 Set x 1 Rep
Sumo Deadlift high pulls
1 Set x 1 Rep
Box Jump Multiple Response
1 Set x 1 Rep
Barbell Push Press
1 Set x 1 Rep
Rowing
1 Set
Wall Balls
1 Set x 1 Rep
Sumo Deadlift high pulls
1 Set x 1 Rep
Box Jump Multiple Response
1 Set x 1 Rep
Barbell Push Press
1 Set x 1 Rep
Rowing
1 Set
Wall Balls
1 Set x 1 Rep
Sumo Deadlift high pulls
1 Set x 1 Rep
Box Jump Multiple Response
1 Set x 1 Rep
Barbell Push Press
1 Set x 1 Rep
Rowing
1 Set
Day 10
Rest
Est. 0 min
0 exercises
This day is empty
Day 11
Fran
Est. 0 min
6 exercises
Barbell Thruster
1 Set x 21 Reps
Pull-Up
1 Set x 21 Reps
Barbell Thruster
1 Set x 15 Reps
Pull-Up
1 Set x 15 Reps
Barbell Thruster
1 Set x 9 Reps
Pull-Up
1 Set x 9 Reps
Day 12
Sweet Grace
Est. 0 min
3 exercises
Jump Rope
1 Set
Barbell Clean and Jerk
1 Set x 30 Reps
Rowing
1 Set
Day 13
Diane
Est. 0 min
6 exercises
Barbell Deadlift
1 Set x 21 Reps
Handstand Push-Up
1 Set x 21 Reps
Barbell Deadlift
1 Set x 15 Reps
Handstand Push-Up
1 Set x 15 Reps
Barbell Deadlift
1 Set x 9 Reps
Handstand Push-Up
1 Set x 9 Reps
Day 14
New Workout
Est. 0 min
0 exercises
This day is empty
Day 15
Lynne Jacked
Est. 0 min
3 exercises
Barbell Bench Press
1 Set
Pull-Up
1 Set
Rowing
1 Set
Day 16
Nancy
Est. 0 min
2 exercises
Running
5 Sets
Barbell Overhead Squat
5 Sets x 15 Reps
Day 17
New Workout
Est. 0 min
0 exercises
This day is empty
Day 18
Helen
Est. 0 min
9 exercises
Running
1 Set
Kettlebell Two arm swing
1 Set x 21 Reps
Pull-Up
1 Set x 12 Reps
Running
1 Set
Kettlebell Two arm swing
1 Set x 21 Reps
Pull-Up
1 Set x 12 Reps
Running
1 Set
Kettlebell Two arm swing
1 Set x 21 Reps
Pull-Up
1 Set x 12 Reps
Day 19
Angie
Est. 0 min
4 exercises
Pull-Up
1 Set x 100 Reps
Push-Up
1 Set x 100 Reps
Sit-Up
1 Set x 100 Reps
Air Squat
1 Set x 100 Reps
Day 20
Linda
Est. 0 min
3 exercises
Barbell Deadlift
10 Sets x 10,9,8,7,6,5,4,3,2,1 Reps
Barbell Bench Press
10 Sets x 10,9,8,7,6,5,4,3,2,1 Reps
Barbell Clean
10 Sets x 10,9,8,7,6,5,4,3,2,1 Reps
Day 21
New Workout
Est. 0 min
0 exercises
This day is empty
Day 22
Isabel
Est. 0 min
1 exercise
Barbell Snatch
1 Set x 30 Reps
Day 23
Cindy
Est. 0 min
3 exercises
Pull-Up
20 Sets x 5 Reps
Push-Up
20 Sets x 10 Reps
Air Squat
20 Sets x 15 Reps
Day 24
New Workout
Est. 0 min
0 exercises
This day is empty
Day 25
Rocky 4 workout
Est. 0 min
14 exercises
Jump Rope
1 Set
Medicine Ball Rotation
1 Set x 20 Reps
Barbell Deadlift
1 Set x 20 Reps
Sled Push
1 Set x 20 Reps
Sled bear crawl
1 Set x 20 Reps
Pull-Up
1 Set x 20 Reps
Cable Tricep Pushdown (Rope)
1 Set x 20 Reps
Farmer Walk
1 Set x 20 Reps
Barbell Ab Rollout (Kneeling)
1 Set x 20 Reps
Cable Seated Row
1 Set x 20 Reps
Hanging Leg Raise
1 Set x 20 Reps
Kneeling landmine rotations
1 Set x 20 Reps
Cable Pallof Press with Rotation
1 Set x 20 Reps
Hill Sprints
1 Set
Day 26
Elizabeth
Est. 0 min
6 exercises
Barbell Clean
1 Set x 21 Reps
Ring dips
1 Set x 21 Reps
Barbell Clean
1 Set x 15 Reps
Ring dips
1 Set x 15 Reps
Barbell Clean
1 Set x 9 Reps
Ring dips
1 Set x 9 Reps
Day 27
Filthy 50
Est. 0 min
10 exercises
Box Jump Multiple Response
1 Set x 50 Reps
Jumping pull ups
1 Set x 50 Reps
Kettlebell Two arm swing
1 Set x 50 Reps
Bodyweight Walking Lunge
1 Set x 50 Reps
Knees to Elbows
1 Set x 50 Reps
Barbell Push Press
1 Set x 50 Reps
Back Hyperextension
1 Set x 50 Reps
Wall Balls
1 Set x 50 Reps
Burpee
1 Set x 50 Reps
Double under - Jump rope
1 Set x 50 Reps
Day 28
New Workout
Est. 0 min
0 exercises
This day is empty
Day 29
New Workout
Est. 0 min
1 exercise
Rowing
1 Set
