Daps’ Workout Plans - JEFIT

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Daps’ Workout Plans - JEFIT

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Daps’ Workout Plans

AUDIO TIP

Bulking

Beginner

Machine strength

Plan Details

The Daps’ Workout Plans routine by Dapsta is a 5 day workout plan. It is a beginner level plan to achieve bulking fitness goals.

Hi all! Just a custom workout plan that’s worked for me over the years - not only for newbies, but for those who want to maintain and push themselves. Enjoy!

Routine detail

Any

Chest/Triceps

Est. 0 min

8 exercises

Dynamic Chest Stretch Demonstration

Dynamic Chest Stretch

3 Sets x 10 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 10 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Dumbbell Around the World Demonstration

Dumbbell Around the World

3 Sets x 10 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

3 Sets x 10 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 10 Reps

Cable Tricep Pushdown (V-Bar) Demonstration

Cable Tricep Pushdown (V-Bar)

4 Sets x 10 Reps

Cable High Pulley Tricep Extension Demonstration

Cable High Pulley Tricep Extension

4 Sets x 10 Reps

Any

Shoulders

Est. 0 min

8 exercises

Arm Circles Demonstration

Arm Circles

3 Sets x 10 Reps

Shoulder Stretch Demonstration

Shoulder Stretch

3 Sets x 10 Reps

Dumbbell Shoulder Press Demonstration

Dumbbell Shoulder Press

3 Sets x 10 Reps

Dumbbell Shoulder Raise Demonstration

Dumbbell Shoulder Raise

3 Sets x 10 Reps

Dumbbell Alternating Deltoid Raise Demonstration

Dumbbell Alternating Deltoid Raise

3 Sets x 10 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

3 Sets x 10 Reps

Barbell Shrug Demonstration

Barbell Shrug

3 Sets x 10 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

3 Sets x 10 Reps

Any

Back/Biceps

Est. 0 min

10 exercises

Dynamic Back Stretch Demonstration

Dynamic Back Stretch

3 Sets x 8 Reps

Upper Back Stretch Demonstration

Upper Back Stretch

3 Sets

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

2 Sets x 10 Reps

Pull-Up Demonstration

Pull-Up

2 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 10 Reps

Leverage Machine Iso Row Demonstration

Leverage Machine Iso Row

3 Sets x 10 Reps

T Bar Row Demonstration

T Bar Row

3 Sets x 10 Reps

Dumbbell Hammer Curl (Cross Body) Demonstration

Dumbbell Hammer Curl (Cross Body)

3 Sets x 10 Reps

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 10 Reps

Any

Biceps/Triceps

Est. 0 min

9 exercises

Dumbbell Hammer Curl Demonstration

Dumbbell Hammer Curl

3 Sets x 8 Reps

EZ Bar Decline Close Grip Skull Crusher Demonstration

EZ Bar Decline Close Grip Skull Crusher

3 Sets x 8 Reps

Dumbbell Hammer Curl (Cross Body) Demonstration

Dumbbell Hammer Curl (Cross Body)

3 Sets x 8 Reps

EZ Bar Tricep Extension Demonstration

EZ Bar Tricep Extension

3 Sets x 8 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 8 Reps

EZ Bar Seated Curl (Close Grip) Demonstration

EZ Bar Seated Curl (Close Grip)

3 Sets x 8 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 8 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

3 Sets x 8 Reps

Any

Core

Est. 0 min

6 exercises

Plank Demonstration

Plank

3 Sets

Machine Ab Crunch Demonstration

Machine Ab Crunch

3 Sets x 15 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

3 Sets x 15 Reps

Weight Plate Rotation Demonstration

Weight Plate Rotation

3 Sets x 15 Reps

Reach and Catch Demonstration

Reach and Catch

3 Sets x 15 Reps

Weight Plate Rotation Demonstration

Weight Plate Rotation

3 Sets x 15 Reps