Workout Routine

Free

DnD’s 8 Week Hardcore Trainer

by dallasschaaf

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Let’s freakin go, on this revamp of the DnD get swole journey we’re going see more muscle than humanly possible. No bitch will ever pack muscle on the same way ever again and no bitch has ever gotten swole this way before. You know how they say nothing new can be done anymore? This is the exception, this is a new age way of lifting, no one has lifted like this before.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Workout 1 - Upper Back and Abs

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
60 sec
2
–
–
12
60 sec
3
–
–
12
60 sec

lat pulldown

3×12

Assisted Pullup

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Assisted Pullup

3×10

Rope Lat Pulldown

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec

Rope Lat Pulldown

3×10

Single-Arm Dumbbell Row

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec
3
–
–
20
60 sec

Single-Arm Dumbbell Row

3×20

Dumbell Pullover

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

Dumbell Pullover

3×15

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
15
60 sec
3
–
–
15
60 sec

shrug

3×15

Seated Calve Press

Set
Intensity
Weight
Reps
Rest time
1
–
–
20
60 sec
2
–
–
20
60 sec
3
–
–
20
60 sec

Seated Calve Press

3×20