JoelCostaCoelho
Damas
AUTOPLAY
AUDIO TIP
General
Intermediate
Barbell
Plan Details
The Damas routine by JoelCostaCoelho is a 4 day workout plan. It is a intermediate level plan to achieve general fitness goals.
Mon
Tue
Wed
Fri
Lower
Est time: 70 min
7 exercises
Barbell Front Squat
Upper Legs
Sets
4
Reps
10
Interval
00:00
Rest Time
02:30
Barbell Sumo Deadlift
Back
Sets
4
Reps
10
Interval
00:00
Rest Time
00:15
Barbell Hip Thrust
Glutes
Sets
4
Reps
10
Interval
00:00
Rest Time
02:00
Bulgarian split squat
Upper Legs
Sets
4
Reps
10
Interval
00:00
Rest Time
01:30
Dumbbell Walking Lunge
Upper Legs
Sets
4
Reps
5
Interval
00:00
Rest Time
02:00
Dumbbell Calf Raise
Lower Legs
Sets
2
Reps
15
Interval
00:00
Rest Time
01:30
Barbell Seated Calf Raise
Lower Legs
Sets
2
Reps
15
Interval
00:00
Rest Time
01:30
