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한주
by 경준 김.
1 athletes joined
Program Description
튼튼탄탄
Program Overview
Level
Beginner
Goal
Bodyweight Fitness
Equipment
Garage Gym
Program Length
6 weeks
Time Per Workout
40 minutes
Created
Mar 22, 2024 02:55
Last Edited
May 07, 2024 10:21
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Week 1
1 / 6 Weeks
Day 3
1
Lateral Raise (Dumbbell)
4 Sets
20 Reps
@7.5
2
Arnold Press
4 Sets
12 Reps
@7.5
3
Hip Adductor (Machine)
3 Sets
20 Reps
@7.5
4
Hip Abductor (Machine)
3 Sets
20 Reps
@7.5
5
Back Extension
4 Sets
15 Reps
@7.5
Day 1
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8
@6.5
2
Lat Pulldown
1 Set
2 Sets
1 Set
12 Reps
10 Reps
10 Reps
@6.5
@8
@6.5
3
Hack Squat
1 Set
3 Sets
12 Reps
10 Reps
@7.5
@7.5
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
10 Reps
@6
@6.5
@8
@6.5
2
Seated Row (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@7.5
@7.5
3
Leg Press
3 Sets
1 Set
12 Reps
15 Reps
@6.5
@9
Day 4
1
Incline Chest Press (Machine)
1 Set
3 Sets
15 Reps
12 Reps
@6
@7.5
2
Lat Pulldown
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@6.5
3
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
@7.5
Day 1
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8
@6.5
2
Lat Pulldown
1 Set
2 Sets
1 Set
12 Reps
10 Reps
10 Reps
@6.5
@8
@6.5
3
Hack Squat
1 Set
3 Sets
12 Reps
10 Reps
@7.5
@7.5
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
10 Reps
@6
@6.5
@8
@6.5
2
Seated Row (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@7.5
@7.5
3
Leg Press
3 Sets
1 Set
12 Reps
15 Reps
@6.5
@9
Day 3
1
Lateral Raise (Dumbbell)
4 Sets
20 Reps
@7.5
2
Arnold Press
4 Sets
12 Reps
@7.5
3
Hip Adductor (Machine)
3 Sets
20 Reps
@7.5
4
Hip Abductor (Machine)
3 Sets
20 Reps
@7.5
5
Back Extension
4 Sets
15 Reps
@7.5
Day 4
1
Incline Chest Press (Machine)
1 Set
3 Sets
15 Reps
12 Reps
@6
@7.5
2
Lat Pulldown
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@6.5
3
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
@7.5
Day 1
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8
@6.5
2
Lat Pulldown
1 Set
2 Sets
1 Set
12 Reps
10 Reps
10 Reps
@6.5
@8
@6.5
3
Hack Squat
1 Set
3 Sets
12 Reps
10 Reps
@7.5
@7.5
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
10 Reps
@6
@6.5
@8
@6.5
2
Seated Row (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@7.5
@7.5
3
Leg Press
3 Sets
1 Set
12 Reps
15 Reps
@6.5
@9
Day 3
1
Lateral Raise (Dumbbell)
4 Sets
20 Reps
@7.5
2
Arnold Press
4 Sets
12 Reps
@7.5
3
Hip Adductor (Machine)
3 Sets
20 Reps
@7.5
4
Hip Abductor (Machine)
3 Sets
20 Reps
@7.5
5
Back Extension
4 Sets
15 Reps
@7.5
Day 4
1
Incline Chest Press (Machine)
1 Set
3 Sets
15 Reps
12 Reps
@6
@7.5
2
Lat Pulldown
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@6.5
3
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
@7.5
Day 1
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8
@6.5
2
Lat Pulldown
1 Set
2 Sets
1 Set
12 Reps
10 Reps
10 Reps
@6.5
@8
@6.5
3
Hack Squat
1 Set
3 Sets
12 Reps
10 Reps
@7.5
@7.5
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
10 Reps
@6
@6.5
@8
@6.5
2
Seated Row (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@7.5
@7.5
3
Leg Press
3 Sets
1 Set
12 Reps
15 Reps
@6.5
@9
Day 3
1
Lateral Raise (Dumbbell)
4 Sets
20 Reps
@7.5
2
Arnold Press
4 Sets
12 Reps
@7.5
3
Hip Adductor (Machine)
3 Sets
20 Reps
@7.5
4
Hip Abductor (Machine)
3 Sets
20 Reps
@7.5
5
Back Extension
4 Sets
15 Reps
@7.5
Day 4
1
Incline Chest Press (Machine)
1 Set
3 Sets
15 Reps
12 Reps
@6
@7.5
2
Lat Pulldown
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@6.5
3
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
@7.5
Day 1
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8
@6.5
2
Lat Pulldown
1 Set
2 Sets
1 Set
12 Reps
10 Reps
10 Reps
@6.5
@8
@6.5
3
Hack Squat
1 Set
3 Sets
12 Reps
10 Reps
@7.5
@7.5
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
10 Reps
@6
@6.5
@8
@6.5
2
Seated Row (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@7.5
@7.5
3
Leg Press
3 Sets
1 Set
12 Reps
15 Reps
@6.5
@9
Day 3
1
Lateral Raise (Dumbbell)
4 Sets
20 Reps
@7.5
2
Arnold Press
4 Sets
12 Reps
@7.5
3
Hip Adductor (Machine)
3 Sets
20 Reps
@7.5
4
Hip Abductor (Machine)
3 Sets
20 Reps
@7.5
5
Back Extension
4 Sets
15 Reps
@7.5
Day 4
1
Incline Chest Press (Machine)
1 Set
3 Sets
15 Reps
12 Reps
@6
@7.5
2
Lat Pulldown
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@6.5
3
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
@7.5
Day 1
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
12 Reps
@6.5
@7.5
@8
@6.5
2
Lat Pulldown
1 Set
2 Sets
1 Set
12 Reps
10 Reps
10 Reps
@6.5
@8
@6.5
3
Hack Squat
1 Set
3 Sets
12 Reps
10 Reps
@7.5
@7.5
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
10 Reps
@6
@6.5
@8
@6.5
2
Seated Row (Cable)
1 Set
3 Sets
15 Reps
12 Reps
@7.5
@7.5
3
Leg Press
3 Sets
1 Set
12 Reps
15 Reps
@6.5
@9
Day 3
1
Lateral Raise (Dumbbell)
4 Sets
20 Reps
@7.5
2
Arnold Press
4 Sets
12 Reps
@7.5
3
Hip Adductor (Machine)
3 Sets
20 Reps
@7.5
4
Hip Abductor (Machine)
3 Sets
20 Reps
@7.5
5
Back Extension
4 Sets
15 Reps
@7.5
Day 4
1
Incline Chest Press (Machine)
1 Set
3 Sets
15 Reps
12 Reps
@6
@7.5
2
Lat Pulldown
1 Set
3 Sets
15 Reps
12 Reps
@6.5
@6.5
3
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
@7.5