Giorno dickens
General
Beginner
Machine strength
Plan Details
The Giorno dickens routine by AlessandroBertoldi is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
Day 1 (UPPER POWER)
Est. 36 min
8 exercises
Barbell Bench Press
4 Sets x 5 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 5 Reps
Barbell Shoulder Press
4 Sets x 10 Reps
Barbell Military Press (Seated)
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Dumbbell Tricep Extension
4 Sets x 10 Reps
Day 2
Day 2 (LOWER POWER)
Est. 22 min
5 exercises
Barbell Squat
4 Sets x 5 Reps
Barbell Deadlift
4 Sets x 5 Reps
Machine Leg Press
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Day 4
Day 4 (UPPER HYPERTROHPHY)
Est. 39 min
7 exercises
Barbell Incline Bench Press
4 Sets x 12 Reps
Dumbbell Fly
4 Sets x 12 Reps
Cable Rope Seated Row
4 Sets x 12 Reps
Machine Lat Pulldown
4 Sets x 12 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Dumbbell Seated Bicep Curl
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 12 Reps
Day 5
Day 5 (LOWER HYPERTROPHY)
Est. 23 min
4 exercises
Barbell Squat
4 Sets x 12 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Curl (Prone)
4 Sets x 15 Reps
Calf Press On Leg Press
4 Sets x 12 Reps
