DLB WORKOUT ROUTINE
General
Intermediate
Machine strength
Plan Details
The DLB WORKOUT ROUTINE routine by hdrider90 is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
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Routine detail
Day 1
Back Day
Est. 83 min
9 exercises
Cable Shoulder Extension
4 Sets x 12 Reps
Cable Elevated Row
4 Sets x 12 Reps
Forward Leaning Cable Row
4 Sets x 12 Reps
Barbell Deadlift
5 Sets x 5 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
5 Sets x 10 Reps
Barbell Bent-Over Row
5 Sets x 10 Reps
Pull-Up
5 Sets
Back Fly
5 Sets x 12 Reps
Day 2
Arms
Est. 77 min
8 exercises
Reverse Grip Pull Up
5 Sets x 10 Reps
Dip
5 Sets x 10 Reps
Dumbbell Hammer Curl
5 Sets x 10 Reps
EZ Bar Tricep Extension (Close Grip)
5 Sets x 10 Reps
Close Grip Bench Press
5 Sets x 10 Reps
EZ Bar Curl
5 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Cable Bicep Curl
3 Sets x 15 Reps
Day 3
Chest Day
Est. 65 min
6 exercises
Barbell Bench Press
5 Sets x 5 Reps
Push-Up
4 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Cable Straight Arm Crossover
5 Sets x 12 Reps
Dumbbell Pullover
5 Sets x 12 Reps
Dumbbell Bench Press
5 Sets x 12 Reps
Day 4
Leg Day
Est. 68 min
8 exercises
Barbell Squat
5 Sets x 5 Reps
Paused Goblet Squat
3 Sets x 3 Reps
Machine Seated Calf Raise
4 Sets x 12 Reps
Hyperextension
4 Sets x 20 Reps
Machine Leg Extension
4 Sets x 8 Reps
Straight Leg Deadlift
4 Sets x 10 Reps
Bodyweight Lunge
4 Sets x 40 Reps
Glute Kickback
1 Set
Day 5
Shoulder
Est. 67 min
7 exercises
Dumbbell Lateral Raise
5 Sets x 10 Reps
Barbell Military Press
5 Sets x 5 Reps
Plate Front Raise
5 Sets x 15 Reps
Dumbbell Reverse Fly
4 Sets x 10 Reps
Barbell Upright Row
4 Sets x 12 Reps
Cable Lateral Raise
4 Sets x 15 Reps
Barbell Shrug
4 Sets x 8 Reps
