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BoostcampPNG
Dio’s Vampiric Transformation
by Ethan R.
1 athletes joined
Program Description
Grow your entire body with an emphasis on arms.
Program Overview
Level
Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
120 minutes
Created
Jun 16, 2024 08:35
Last Edited
Jul 07, 2024 09:51
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Week 1
1 / 12 Weeks
Day 1
1
Hack Squat
1 Set
2
Hack Calf Raise
5 Sets
3
Leg Extension
5 Sets
4
Decline Situp (Weighted)
4 Sets
5
Neck Lateral Extension
4 Sets
Day 2
1
Machine shoulder press
4 Sets
2
Lat Pulldown
4 Sets
3
Push Up (Weighted)
4 Sets
4
Seated Wide-Grip Row (Cable)
4 Sets
5
Lateral Raise (Cable)
3 Sets
6
Shrug (Barbell)
3 Sets
7
Finger Curl
5 Sets
Day 3
1
Tricep Extension (Cable)
3 Sets
2
Preacher Curl (Machine)
3 Sets
3
JM Press (Smith Machine)
3 Sets
4
Bicep Curl (Cable)
3 Sets
5
Overhead Tricep Extension (Machine)
3 Sets
6
Pinwheel Curl
3 Sets
7
Reverse Bicep Curl (EZ Bar)
3 Sets
Day 4
1
Hack Squat
1 Set
2
Piana raise
5 Sets
3
Lying Leg Curl
5 Sets
4
Cable Crunch
4 Sets
5
Neck Curl
4 Sets
Day 5
1
Chest Press (Machine)
4 Sets
2
Wide Grip Lat Pulldown
4 Sets
3
Lateral Raise (Cable)
4 Sets
4
Seated Row (Cable)
4 Sets
5
Chest Fly (Machine)
3 Sets
6
Shrug (Barbell)
3 Sets
7
Finger Curl
5 Sets
Day 6
1
Tricep Extension (Cable)
3 Sets
2
Preacher Curl (Machine)
3 Sets
3
JM Press (Smith Machine)
3 Sets
4
Bicep Curl (Cable)
3 Sets
5
Overhead Tricep Extension (Machine)
3 Sets
6
Pinwheel Curl
3 Sets
7
Reverse Bicep Curl (EZ Bar)
3 Sets