VITRUVIAN 7 - JEFIT

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VITRUVIAN 7 - JEFIT

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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 Demonstration

Barbell Squat

5 Sets x 5 Reps

Machine Leg Press (Wide Stance) Demonstration

Machine Leg Press (Wide Stance)

3 Sets x 12 Reps

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

4 Sets x 12 Reps

Dumbbell Walking Lunge Demonstration

Dumbbell Walking Lunge

3 Sets x 12 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 12 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

5 Sets x 15 Reps

Tue

Pull Hypertrophy

Est. 60 min

8 exercises

Weighted Pull-Up Demonstration

Weighted Pull-Up

1 Set x 20 Reps

Barbell Row Demonstration

Barbell Row

4 Sets x 10 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 12 Reps

Cable Seated Row Demonstration

Cable Seated Row

3 Sets x 12 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 15 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

3 Sets x 12 Reps

Dumbbell Concentration Curl Demonstration

Dumbbell Concentration Curl

3 Sets x 15 Reps

Barbell Kneeling Wrist Curl (Palms Up) Demonstration

Barbell Kneeling Wrist Curl (Palms Up)

3 Sets x 10 Reps

Wed

Push Hypertrophy

Est. 98 min

11 exercises

Stick rol Demonstration

Stick rol

1 Set x 50 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

4 Sets x 19 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

4 Sets x 19 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 19 Reps

Dumbbell Seated Tricep Press Demonstration

Dumbbell Seated Tricep Press

3 Sets x 12 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 12 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 12 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

3 Sets x 12 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

3 Sets x 15 Reps

Parallel Bar Hip Raise Demonstration

Parallel Bar Hip Raise

3 Sets x 15 Reps

Plank Demonstration

Plank

10 Sets

Fri

Heavy Pull

Est. 58 min

8 exercises

Trap Bar Deadlift Demonstration

Trap Bar Deadlift

1 Set x 5 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

4 Sets x 10 Reps

Cable One-Arm Lat Pulldown Demonstration

Cable One-Arm Lat Pulldown

3 Sets x 12 Reps

Cable Row Reverse Wide Grip Demonstration

Cable Row Reverse Wide Grip

3 Sets x 12 Reps

Dumbbell Seated Bent-Over Reverse Fly Demonstration

Dumbbell Seated Bent-Over Reverse Fly

3 Sets x 12 Reps

EZ Bar Curl Demonstration

EZ Bar Curl

3 Sets x 10 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 12 Reps

Barbell Reverse Curl Demonstration

Barbell Reverse Curl

3 Sets x 12 Reps

Sat

Heavy Push

Est. 240 min

11 exercises

Stick rol Demonstration

Stick rol

1 Set x 50 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 19 Reps

Landmine Press Demonstration

Landmine Press

3 Sets x 19 Reps

Machine Bench Press Demonstration

Machine Bench Press

3 Sets x 19 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 12 Reps

Machine Dip Demonstration

Machine Dip

3 Sets x 10 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 12 Reps

Dumbbell External Rotation Demonstration

Dumbbell External Rotation

1 Set x 50 Reps

Trunk Rotation Demonstration

Trunk Rotation

3 Sets x 12 Reps

Plank Demonstration

Plank

10 Sets

Treadmill Running Demonstration

Treadmill Running

1 Set