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VITRUVIAN 7
Cutting
Intermediate
Dumbbell
Plan Details
The VITRUVIAN 7 routine by Raish is a 5 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Routine detail
Mon
Heavy Legs
Est. 60 min
6 exercises
Barbell Squat
5 Sets x 5 Reps
Machine Leg Press (Wide Stance)
3 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Dumbbell Walking Lunge
3 Sets x 12 Reps
Machine Seated Leg Curl
4 Sets x 12 Reps
Machine Calf Raise
5 Sets x 15 Reps
Tue
Pull Hypertrophy
Est. 60 min
8 exercises
Weighted Pull-Up
1 Set x 20 Reps
Barbell Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 15 Reps
Barbell Preacher Curl
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 15 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 10 Reps
Wed
Push Hypertrophy
Est. 98 min
11 exercises
Stick rol
1 Set x 50 Reps
Dumbbell Incline Fly
4 Sets x 19 Reps
Dumbbell Pullover
4 Sets x 19 Reps
Dumbbell Seated Arnold Press
3 Sets x 19 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Machine Fly
4 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Parallel Bar Hip Raise
3 Sets x 15 Reps
Plank
10 Sets
Fri
Heavy Pull
Est. 58 min
8 exercises
Trap Bar Deadlift
1 Set x 5 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Cable One-Arm Lat Pulldown
3 Sets x 12 Reps
Cable Row Reverse Wide Grip
3 Sets x 12 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Barbell Reverse Curl
3 Sets x 12 Reps
Sat
Heavy Push
Est. 240 min
11 exercises
Stick rol
1 Set x 50 Reps
Dumbbell Bench Press
3 Sets x 19 Reps
Landmine Press
3 Sets x 19 Reps
Machine Bench Press
3 Sets x 19 Reps
Dumbbell Lateral Raise
4 Sets x 12 Reps
Machine Dip
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Dumbbell External Rotation
1 Set x 50 Reps
Trunk Rotation
3 Sets x 12 Reps
Plank
10 Sets
Treadmill Running
1 Set
