November, 2018 Dean
General
Intermediate
Machine strength
Plan Details
The November, 2018 Dean routine by sasha.gertzen is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Sarting Point
Routine detail
Day 1
Legs and Abs Rutine
Est. 65 min
12 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Press (Wide Stance)
3 Sets x 10 Reps
Machine Kneeling Leg Curl
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Decline Bench Rotational Sit-Up
3 Sets x 10 Reps
Decline Bench Leg Raise with Hip Thrust
3 Sets x 10 Reps
Parallel Bar Hip Flexion
3 Sets x 10 Reps
Barbell Seated Twist
3 Sets x 10 Reps
Day 2
Chest and Shoulders Day
Est. 81 min
15 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Front Raise
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Push-Up (Close Hand)
3 Sets x 10 Reps
Barbell Pullover and Press
3 Sets x 10 Reps
Push-Up (Wide Hand)
3 Sets x 10 Reps
Leg Raise with Hip Thrust
3 Sets x 10 Reps
Decline Bench Rotational Sit-Up
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Barbell Seated Twist
3 Sets x 10 Reps
Day 3
Back, Biceps, Triceps
Est. 80 min
15 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Barbell Seated Twist
3 Sets x 10 Reps
Decline Bench Leg Raise with Hip Thrust
3 Sets x 10 Reps
Decline Bench Rotational Sit-Up
3 Sets x 10 Reps
Day 3
Full upper body
Est. 97 min
18 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10 Reps
Weighted Pull-Up
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell Seated Tricep Press
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Barbell Seated Twist
3 Sets x 10 Reps
Decline Bench Leg Raise with Hip Thrust
3 Sets x 10 Reps
Decline Bench Rotational Sit-Up
3 Sets x 10 Reps
