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Dave's get it started
General
Intermediate
Machine strength
Plan Details
The Dave's get it started routine by DaveReady is a 5 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
Full Body - Day 1
Est. 46 min
7 exercises
Machine Bench Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Tue
Cardio & Abs
Est. 112 min
14 exercises
Stationary Bike
1 Set
Treadmill Running
1 Set
Back Hyperextension
1 Set x 12 Reps
Air Bike
1 Set x 12 Reps
Stability Ball Crunch
1 Set x 12 Reps
Plank
1 Set
Back Hyperextension
1 Set x 12 Reps
Air Bike
1 Set x 12 Reps
Stability Ball Crunch
1 Set x 12 Reps
Plank
1 Set
Back Hyperextension
1 Set x 12 Reps
Air Bike
1 Set x 12 Reps
Stability Ball Crunch
1 Set x 12 Reps
Plank
1 Set
Wed
Full body - Day 2
Est. 46 min
7 exercises
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Machine Bench Press
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Barbell Squat
3 Sets x 12 Reps
Thu
Cardio & Abs
Est. 83 min
4 exercises
Treadmill Running
1 Set
Barbell Good Morning
3 Sets x 12 Reps
Parallel Bar Hip Raise
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Fri
Full body - Day 3
Est. 58 min
9 exercises
Barbell Squat
3 Sets x 12 Reps
Decline Crunch
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Machine Bench Press
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Hanging Leg Raise
3 Sets x 12 Reps
