• BND FITNESS

  • This routine was built by a personal trainer then later modified (by me) to help meet my needs.

  • Contributed by: Dennis Stupka-Fisk

    • Legs (1/7)

  • Smith Machine Squat - Smith
    3 sets × 12 reps, 2m rest
  • Dumb Lunges - Dumbbell
    3 sets × 24 reps, 2m rest
  • Hammy' - Barbell
    3 sets × 12 reps, 2m rest
  • Calve Raises - Smith
    3 sets × 15, 15, 15 reps, 2m rest
  • Leg Sled Narrow Stance - Barbell
    3 sets × 12 reps, 2m rest
  • Jump Squat - Bodyweight/Weighted
    3 sets × 25 reps, 2m rest
  • Scissor Jump - Barbell
    3 sets × 30 reps, 2m rest

    • Tris (2/7)

  • Lat Pulldown - Cable
    3 sets × 12 reps, 2m rest
  • Dumbell Tri Extension - Dumbbell
    3 sets × 12 reps, 2m rest
  • Cable Kickback - Cable
    3 sets × 12 reps, 2m rest
  • Dip - Bodyweight/Weighted
    3 sets × 25 reps, 2m rest
  • Rope Tri Extension - Lever
    3 sets × 12 reps, 2m rest
  • Diamond Pushup - Bodyweight/Weighted
    3 sets × 15 reps, 2m rest

    • Back (3/7)

  • Assisted Pullup - Lever
    3 sets × 15 reps, 2m rest
  • Reverse Dumbbell Row - Dumbbell
    3 sets × 12 reps, 2m rest
  • Dumbbell Dead Lift - Dumbbell
    3 sets × 12 reps, 2m rest
  • Reverse Cable Fly - Cable
    3 sets × 12 reps, 2m rest
  • Cable Kickback - Cable
    3 sets × 12 reps, 2m rest
  • Diamond Pushup - Bodyweight/Weighted
    3 sets × 15 reps, 2m rest

    • Core (4/7)

  • Alternating Toe Touches - Bodyweight/Weighted
    3 sets × 50 reps
  • Jacknife Sit Up - Bodyweight/Weighted
    3 sets × 25 reps
  • Slow Bicycle - Bodyweight/Weighted
    3 sets × 30 reps
  • Around The World - Bodyweight/Weighted
    3 sets × 20 reps
  • Oblique Dip - Bodyweight/Weighted
    3 sets × 40 reps
  • Flutter Kick - Bodyweight/Weighted
    3 sets × 45 reps

    • Chest (5/7)

  • Incline Dumbell Fly - Dumbbell
    3 sets × 12 reps, 2m rest
  • Bench Press - Barbell
    3 sets × 12 reps, 2m rest
  • Decline Dumbell Fly - Dumbbell
    3 sets × 12 reps, 2m rest
  • Seated Rear Lateral Fly (on pec deck) - Lever
    3 sets × 12 reps, 2m rest
  • Low Cable Fly - Cable
    3 sets × 12 reps, 2m rest
  • Forward Leaning Dip - Bodyweight/Weighted
    3 sets × 12 reps, 2m rest

    • Biceps (6/7)

  • Dumbell Press - Dumbbell
    3 sets × 15 reps, 2: 9 rest
  • Anti Gravity Barbell Press - Barbell
    3 sets × 12 reps, 2m rest
  • Alternating Dumbell Hammer - Dumbbell
    3 sets × 15 reps, 2m rest
  • Seated Wide Dumbell Curl - Dumbbell
    3 sets × 15 reps, 2m rest
  • Barbell Curls Lying On Incline - Barbell
    3 sets × 15 reps, 2m rest
  • Close Grip Ez Bar Curl - Barbell
    3 sets × 15 reps, 2m rest
  • Dumbell Concetration Curl - Dumbbell
    3 sets × 15 reps, 2m rest

    • Shoulders (7/7)

  • Cabel Lateral - Cable
    3 sets × 15 reps, 2m rest
  • Barbel Shrug - Barbell
    3 sets × 15 reps, 2m rest
  • Reverse Cable Fly - Cable
    3 sets × 12 reps, 2m rest
Save Routine
Liftrep-small