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DBSAD
General
Beginner
Machine strength
Plan Details
The DBSAD routine by diogo-oliveira is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
Double Bro Split with Arms Day
Routine detail
Mon
Legs / Shoulders / Calves
Est. 113 min
15 exercises
Barbell Front Squat
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Cable Shrug
3 Sets x 12 Reps
Cable External Rotation
2 Sets x 12 Reps
Cable External Rotation
2 Sets x 12 Reps
Cable Internal Rotation
2 Sets x 12 Reps
Cable Internal Rotation
2 Sets x 12 Reps
Smith Standing Calf Raise
3 Sets x 20 Reps
Calf Press On Leg Press
3 Sets x 25 Reps
Tue
Back / Rear Delt / Biceps / Abs
Est. 107 min
14 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Incline Bench Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
Cable Reverse Fly
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Barbell Bicep Curl (Wide Grip)
3 Sets x 12 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Incline Curl
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 15 Reps
Hanging Knee Raise
3 Sets x 12 Reps
Cable Side Bend
3 Sets x 15 Reps
Cable Side Bend
3 Sets x 15 Reps
Wed
Chest / Triceps / Forearm
Est. 104 min
14 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Extension
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Barbell Reverse Curl
3 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 12 Reps
Dumbbell Seated Wrist Curl
3 Sets x 12 Reps
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets x 12 Reps
Bar rolling
1 Set
Thu
Biceps / Triceps / Abs
Est. 119 min
17 exercises
Barbell Bench Press (Close Grip)
3 Sets x 12 Reps
Single-Leg Bench Dip
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Barbell Drag Curl
3 Sets x 12 Reps
Dumbbell Zottman Curl
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 21 Reps
Barbell Reverse Curl
3 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 12 Reps
Dumbbell Seated Wrist Curl
3 Sets x 12 Reps
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Hanging Knee Raise
3 Sets x 12 Reps
Cable Side Bend
3 Sets x 15 Reps
Cable Side Bend
3 Sets x 15 Reps
Fri
Legs / Shoulders / Calves
Est. 118 min
15 exercises
Barbell Front Squat
3 Sets x 12 Reps
Barbell Romanian Deadlift
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Seated Leg Curl
3 Sets x 12 Reps
Barbell Military Press
3 Sets x 6 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 12 Reps
Cable Shrug
3 Sets x 12 Reps
Cable External Rotation
3 Sets x 12 Reps
Cable External Rotation
3 Sets x 12 Reps
Cable Internal Rotation
3 Sets x 12 Reps
Cable Internal Rotation
3 Sets x 12 Reps
Smith standing calf raise
3 Sets x 20 Reps
Calf Press On Leg Press
3 Sets x 25 Reps
Sat
Back / Rear Delt / Biceps / Abs
Est. 112 min
15 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 12 Reps
Dumbbell Incline Bench Row
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
Cable Reverse Fly
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Barbell Curl (Close Grip)
3 Sets x 12 Reps
Dumbbell Hammer Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Machine Ab Crunch
3 Sets x 12 Reps
Hanging Knee Raise
3 Sets x 12 Reps
Cable Side Bend
3 Sets x 15 Reps
Cable Side Bend
3 Sets x 15 Reps
Sun
Chest / Triceps / Forearm
Est. 100 min
14 exercises
Barbell Bench Press
5 Sets x 5 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Dumbbell Pullover
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Cable Tricep Kickback
3 Sets x 12 Reps
Cable Tricep Kickback
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Barbell Reverse Curl
3 Sets x 12 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 12 Reps
Dumbbell Seated Wrist Curl
3 Sets x 12 Reps
Dumbbell Seated Wrist Curl (Palms Down)
3 Sets x 12 Reps
Bar rolling
1 Set
