MAHYA'S BADASS 2

by Mahya Saeednejad

2 athletes joined

Program Description

helping you to go up stairs when you are 80

Program Overview

Level
Beginner
Goal
Bodyweight Fitness, Muscle & Sculpting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Sep 30, 2024 05:04
Last Edited
Oct 02, 2024 12:55

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Wall Sit

3

1 mins

2

Chest Fly (Cable)

3

5 reps

3

Seated Row (Cable)

3

12 reps

4

Monster Walk

3

30 reps

5

Tricep Extension (Cable)

3

12 reps

6

Plank Crunches

3

1 mins

7

Windshield Wipers

3

12 reps

Day 1

1

Wall Sit

3

1 mins

2

Chest Fly (Cable)

3

5 reps

3

Seated Row (Cable)

3

12 reps

4

Monster Walk

3

30 reps

5

Tricep Extension (Cable)

3

12 reps

6

Plank Crunches

3

1 mins

7

Windshield Wipers

3

12 reps

Day 1

1

Wall Sit

3

1 mins

2

Chest Fly (Cable)

3

5 reps

3

Seated Row (Cable)

3

12 reps

4

Monster Walk

3

30 reps

5

Tricep Extension (Cable)

3

12 reps

6

Plank Crunches

3

1 mins

7

Windshield Wipers

3

12 reps

Day 1

1

Wall Sit

3

1 mins

2

Chest Fly (Cable)

3

5 reps

3

Seated Row (Cable)

3

12 reps

4

Monster Walk

3

30 reps

5

Tricep Extension (Cable)

3

12 reps

6

Plank Crunches

3

1 mins

7

Windshield Wipers

3

12 reps

Day 2

1

Lunge (Barbell)

3

12 reps

2

Push Up

3

12 reps

3

Lat Pulldown

3

12 reps

4

Wall Press Dead Bug

3

12 reps

5

Knee-In Twist

3

12 reps

6

Bicep Curl (Dumbbell)

3

12 reps

7

Sled Drag

3

2 mins

Day 2

1

Lunge (Barbell)

3

12 reps

2

Push Up

3

12 reps

3

Lat Pulldown

3

12 reps

4

Wall Press Dead Bug

3

12 reps

5

Knee-In Twist

3

12 reps

6

Bicep Curl (Dumbbell)

3

12 reps

7

Sled Drag

3

2 mins

Day 2

1

Lunge (Barbell)

3

12 reps

2

Push Up

3

12 reps

3

Lat Pulldown

3

12 reps

4

Wall Press Dead Bug

3

12 reps

5

Knee-In Twist

3

12 reps

6

Bicep Curl (Dumbbell)

3

12 reps

7

Sled Drag

3

2 mins

Day 2

1

Lunge (Barbell)

3

12 reps

2

Push Up

3

12 reps

3

Lat Pulldown

3

12 reps

4

Wall Press Dead Bug

3

12 reps

5

Knee-In Twist

3

12 reps

6

Bicep Curl (Dumbbell)

3

12 reps

7

Sled Drag

3

2 mins

Day 3

1

Bulgarian Split Squat (Dumbbell)

3

12 reps

2

Face Pull

3

12 reps

3

Overhead Press (Barbell)

3

5 reps

4

Rolling Plank

3

1 mins

5

Hollow Hold

3

1 mins

6

Side Plank

3

1 mins

7

Glute Kickback (Cable)

3

12 reps

Day 3

1

Bulgarian Split Squat (Dumbbell)

3

12 reps

2

Face Pull

3

12 reps

3

Overhead Press (Barbell)

3

5 reps

4

Rolling Plank

3

1 mins

5

Hollow Hold

3

1 mins

6

Side Plank

3

1 mins

7

Glute Kickback (Cable)

3

12 reps

Day 3

1

Bulgarian Split Squat (Dumbbell)

3

12 reps

2

Face Pull

3

12 reps

3

Overhead Press (Barbell)

3

5 reps

4

Rolling Plank

3

1 mins

5

Hollow Hold

3

1 mins

6

Side Plank

3

1 mins

7

Glute Kickback (Cable)

3

12 reps

Day 3

1

Bulgarian Split Squat (Dumbbell)

3

12 reps

2

Face Pull

3

12 reps

3

Overhead Press (Barbell)

3

5 reps

4

Rolling Plank

3

1 mins

5

Hollow Hold

3

1 mins

6

Side Plank

3

1 mins

7

Glute Kickback (Cable)

3

12 reps

Day 1

1

Wall Sit

3 Sets

1 mins

2

Chest Fly (Cable)

3 Sets

5 Reps

3

Seated Row (Cable)

3 Sets

12 Reps

4

Monster Walk

3 Sets

30 Reps

5

Tricep Extension (Cable)

3 Sets

12 Reps

6

Plank Crunches

3 Sets

1 mins

7

Windshield Wipers

3 Sets

12 Reps

Day 2

1

Lunge (Barbell)

3 Sets

12 Reps

2

Push Up

3 Sets

12 Reps

3

Lat Pulldown

3 Sets

12 Reps

4

Wall Press Dead Bug

3 Sets

12 Reps

5

Knee-In Twist

3 Sets

12 Reps

6

Bicep Curl (Dumbbell)

3 Sets

12 Reps

7

Sled Drag

3 Sets

2 mins

Day 3

1

Bulgarian Split Squat (Dumbbell)

3 Sets

12 Reps

2

Face Pull

3 Sets

12 Reps

3

Overhead Press (Barbell)

3 Sets

5 Reps

4

Rolling Plank

3 Sets

1 mins

5

Hollow Hold

3 Sets

1 mins

6

Side Plank

3 Sets

1 mins

7

Glute Kickback (Cable)

3 Sets

12 Reps