Delta Whisky Mike
General
Intermediate
Dumbbell
Plan Details
The Delta Whisky Mike routine by deltawhisky909 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
5 day weights
Routine detail
Day 1
Chest and Triceps
Est. 0 min
10 exercises
Barbell Bench Press
5 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Cable Cross-Over
6 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
EZ Bar French Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Cable Tricep Kickback
6 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Day 2
Back and Biceps
Est. 0 min
9 exercises
Barbell Rack Pull
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell One-Arm Row
6 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
6 Sets x 10 Reps
Cable V Bar Pulldown
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Good Morning
3 Sets x 10 Reps
Dumbbell Concentration Curl
6 Sets x 10 Reps
Day 3
Legs 1
Est. 0 min
5 exercises
Barbell Squat
5 Sets x 10 Reps
Dumbbell Calf Raise
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Dumbbell Hamstring Curl
3 Sets x 10 Reps
Barbell Bench Press
5 Sets x 10 Reps
Day 4
Shoulders and Forearms
Est. 0 min
10 exercises
Barbell Shrug
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
6 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Rear Deltoid Row
6 Sets x 10 Reps
Dumbbell Shoulder Shrug
2 Sets x 10 Reps
Day 5
Legs 2
Est. 0 min
6 exercises
Barbell Squat
5 Sets x 10 Reps
Barbell Romanian Deadlift From Deficit
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Donkey Calf Raise
3 Sets x 10 Reps
Kneeling Hip Extension
6 Sets x 10 Reps
Dumbbell Step-Up
3 Sets x 10 Reps
