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Key Bridge 15
General
Intermediate
Machine strength
Plan Details
The Key Bridge 15 routine by Donzell.robinson is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
It is a 4 day split with abs.
Routine detail
Mon
Chest and Triceps
Est. 46 min
7 exercises
Barbell Bench Press
5 Sets x 12,12,8,8,8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Straight Arm Crossover
3 Sets x 8 Reps
Cable High Pulley Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Tue
Legs and Abs
Est. 44 min
7 exercises
Barbell Deadlift
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Squat
3 Sets x 8 Reps
Wed
Back and Abs
Est. 46 min
7 exercises
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable One-Arm Row
3 Sets x 8 Reps
Thu
Biceps and Shoulders
Est. 46 min
7 exercises
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Leverage Machine Shrug
3 Sets x 8 Reps
Dumbbell Rotational Curl
3 Sets x 8 Reps
Fri
Rest
Est. 0 min
0 exercises
This day is empty
Sat
Abs
Est. 41 min
7 exercises
Air Bike
3 Sets x 8 Reps
Hip Raise
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Leg Pull-In
3 Sets x 8 Reps
Rotational Crunch
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Sit-Up
3 Sets x 8 Reps
Sun
Rest
Est. 0 min
0 exercises
This day is empty
