Dylan's Full Body Functional Strength Workout
General
Advanced
Body
Plan Details
The Dylan's Full Body Functional Strength Workout routine by dtt_fit is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
Routine detail
Mon
Legs & Rockclimbing
Est. 44 min
5 exercises
Barbell Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Single-Leg Squat
4 Sets x 10 Reps
Tue
Cardio, Arms, & Abs
Est. 188 min
12 exercises
Treadmill Running
1 Set
Jump Rope
1 Set
EZ Bar Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Tricep Push-Up
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Rotational Crunch
3 Sets x 8 Reps
Wed
Cardio & Rockclimbing
Est. 123 min
2 exercises
Treadmill Running
1 Set
Jump Rope
1 Set
Thu
Cardio, Back, & Shoulders
Est. 182 min
11 exercises
Treadmill Running
1 Set
Jump Rope
1 Set
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Fri
Cardio & Bodyweight
Est. 185 min
12 exercises
Treadmill Running
1 Set
Jump Rope
1 Set
Pull-Up
3 Sets x 8 Reps
Pull-Up (Hammer Grip)
3 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Handstand Push-Up
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Kneeling Forearm Stretch
3 Sets
Glute Kickback
3 Sets x 8 Reps
Jump Squat
3 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Sat
Cardio, Abs, & Rockclimbing
Est. 147 min
6 exercises
Treadmill Running
1 Set
Jump Rope
1 Set
Plank
3 Sets
Barbell Ab Rollout (Kneeling)
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Weight Plate Russian Twist
3 Sets x 8 Reps
Sun
Chest & Abs
Est. 51 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Cross Body Crunch
3 Sets x 8 Reps
