DSR
General
Intermediate
Dumbbell
Plan Details
The DSR routine by DeuceBallou is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Chest and Triceps
Est. 67 min
8 exercises
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Barbell Front Raise Pullover
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Machine Dip
4 Sets x 8 Reps
Dumbbell Press (Close Grip)
4 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 8 Reps
Wed
Shoulders and Traps
Est. 66 min
8 exercises
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Cable Rope Face Pull
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell Rear Deltoid Row
4 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Dumbbell Alternating Front Raise
4 Sets x 8 Reps
Machine Reverse Fly
4 Sets x 8 Reps
Thu
Glutes, Thighs, and Calves
Est. 66 min
8 exercises
Machine Leg Press
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Machine Calf Press
4 Sets x 8 Reps
Glute Machine
4 Sets x 8 Reps
Step Machine
1 Set
Fri
Biceps, Triceps, and Forearms
Est. 82 min
10 exercises
Dumbbell Hammer Curl
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
EZ Bar Preacher Curl (Reverse Grip)
4 Sets x 8 Reps
Machine Dip
4 Sets x 8 Reps
Dumbbell Incline Curl
4 Sets x 8 Reps
Dumbbell Press (Close Grip)
4 Sets x 8 Reps
Dumbbell Alternating Reverse Curl
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Sun
Back and Biceps
Est. 69 min
8 exercises
Leverage Machine Iso Row
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
EZ Bar Curl
4 Sets x 8 Reps
Dumbbell Alternating Seated Curl
4 Sets x 8 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Rowing
1 Set
