Loading...
Damas
General
Intermediate
Barbell
Plan Details
The Damas routine by JoelCostaCoelho is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Lower
Est. 70 min
7 exercises
Barbell Front Squat
4 Sets x 10 Reps
Barbell Sumo Deadlift
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Bulgarian split squat
4 Sets x 10 Reps
Dumbbell Walking Lunge
4 Sets x 5 Reps
Dumbbell Calf Raise
2 Sets x 15 Reps
Barbell Seated Calf Raise
2 Sets x 15 Reps
Tue
Upper
Est. 87 min
7 exercises
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Row
4 Sets x 10 Reps
Dumbbell Incline Tricep Extension
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Dumbbell Bicep Curl (Reverse Grip)
3 Sets x 10 Reps
Treadmill Running
1 Set
Wed
Full Body
Est. 109 min
8 exercises
Barbell Sumo Deadlift
4 Sets x 10 Reps
Barbell Squat
4 Sets x 10 Reps
Bulgarian split squat
4 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Row
4 Sets x 10 Reps
Barbell Military Press
4 Sets x 10 Reps
Treadmill Running
1 Set
Fri
Cardio and abs
Est. 37 min
8 exercises
Jump Rope
1 Set
high knee taps
1 Set
Mountain Climber
1 Set x 60 Reps
Air Bike
1 Set x 60 Reps
Jackknife Sit-Up
1 Set x 15 Reps
Plank knees to elbow
1 Set x 30 Reps
Toe Touches
1 Set x 15 Reps
Low Plank to High Plank
1 Set x 30 Reps
