DMAN's Getting Back into Action
General
Beginner
Machine strength
Plan Details
The DMAN's Getting Back into Action routine by LugNut85 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Beginner routine that focuses on regaining leg strength and overall physique
Routine detail
Any
Chest, Shoulders, and Tri
Est. 55 min
9 exercises
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Front Raise (Hammer)
3 Sets x 4 Reps
Cable Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Any
KDawG getting jiggy with it
Est. 41 min
6 exercises
Push-Up
3 Sets x 15 Reps
Frog Sit-Up
3 Sets x 25 Reps
Single-Leg Glute Bridge
3 Sets x 15 Reps
Assisted Hyperextension
3 Sets x 20 Reps
Abdominal Pendulum
3 Sets x 15 Reps
Bodyweight Lunge
3 Sets x 20 Reps
Any
Back and Biceps
Est. 77 min
12 exercises
Machine Lat Pulldown
3 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Barbell Pullover
3 Sets x 8 Reps
Dumbbell Rear Delt Row
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Reverse Bicep Curl
3 Sets x 10 Reps
Bench Weighted Decline Crunch
3 Sets x 10 Reps
Cable Wood Chop
3 Sets x 12 Reps
Hanging Knee Raise
3 Sets x 10 Reps
Any
Legs and Core
Est. 74 min
12 exercises
Band Squat
2 Sets x 12 Reps
Barbell Squat
4 Sets x 10 Reps
Machine Squat
3 Sets x 8 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Hip Adduction
4 Sets x 12 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Calf Press On Leg Press
2 Sets x 20 Reps
Machine Single-Leg Calf Press
3 Sets x 20 Reps
Stability Ball Back Extension with Hands Behind Head
4 Sets x 12 Reps
Reverse Crunch
3 Sets x 12 Reps
Oblique Crunch
3 Sets x 15 Reps
Weighted Crunch
3 Sets x 12 Reps
Any
Biking
Est. 62 min
1 exercise
Mountain Biking
1 Set
