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dave 80kg goal
General
Intermediate
Barbell
Plan Details
The dave 80kg goal routine by DeivVasiljev is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Chest
Est. 40 min
4 exercises
Cable Cross-Over
3 Sets x 15 Reps
Dumbbell Fly
3 Sets x 15 Reps
Barbell Bench Press
6 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Tue
Back
Est. 50 min
5 exercises
Back Hyperextension
3 Sets x 15 Reps
Barbell Deadlift
6 Sets x 10 Reps
Pull-Up
4 Sets x 12 Reps
Barbell Bent-Over Row
4 Sets x 12 Reps
Cable Seated Row
4 Sets x 15 Reps
Thu
Shoulders
Est. 38 min
4 exercises
Barbell Military Press
5 Sets x 12 Reps
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Barbell Front Raise
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Fri
Legs easy
Est. 41 min
4 exercises
Machine Leg Extension
3 Sets x 15 Reps
Machine Leg Press
5 Sets x 12 Reps
Barbell Squat
6 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 15 Reps
Sat
Arms
Est. 68 min
6 exercises
Cable Tricep Pushdown (Rope)
3 Sets x 15 Reps
Barbell Tricep Extension (Supine)
3 Sets x 15 Reps
Pull-Up (Hammer Grip)
4 Sets x 12 Reps
Barbell Curl
4 Sets x 15 Reps
Barbell Wrist Curl (Posterior)
6 Sets x 30 Reps
Dip
5 Sets x 12 Reps
Sun
Legs hard
Est. 39 min
4 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Squat
8 Sets x 8 Reps
Dumbbell Lunge
5 Sets x 6 Reps
