diogo-oliveira
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.
Plan Description
Double Bro Split with Arms Day...
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Legs / Shoulders / Calves
Est time: 113 min
15 exercises
Barbell Front Squat
Upper Legs
Sets
3
Reps
12
Interval
00:00
Rest Time
03:00
Barbell Romanian Deadlift
Upper Legs
Sets
3
Reps
12
Interval
00:00
Rest Time
01:30
Machine Leg Press
Upper Legs
Sets
3
Reps
12
Interval
00:00
Rest Time
01:30
Machine Seated Leg Curl
Upper Legs
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Barbell Military Press
Shoulders
Sets
3
Reps
6
Interval
00:00
Rest Time
02:00
Dumbbell Seated Shoulder Press
Shoulders
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Dumbbell Lateral Raise
Shoulders
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Dumbbell Shoulder Shrug
Back
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Cable Shrug
Back
Sets
3
Reps
12
Interval
00:00
Rest Time
01:00
Cable External Rotation
Shoulders
Sets
2
Reps
12
Interval
00:00
Rest Time
00:00
Cable External Rotation
Shoulders
Sets
2
Reps
12
Interval
00:00
Rest Time
01:00
Cable Internal Rotation
Shoulders
Sets
2
Reps
12
Interval
00:00
Rest Time
00:00
Cable Internal Rotation
Shoulders
Sets
2
Reps
12
Interval
00:00
Rest Time
01:00
Smith Standing Calf Raise
Lower Legs
Sets
3
Reps
20
Interval
00:00
Rest Time
01:00
Calf Press On Leg Press
Lower Legs
Sets
3
Reps
25
Interval
00:00
Rest Time
01:00
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