3 week aux recovery | Workout Programs | Boostcamp App |

3 week aux recovery

by heath D.

3 athletes joined

Program Description

Recover from a heavy lifting. Split and strengthen auxiliary muscles

Program Overview

Level

Beginner

Goal

Athletics

Equipment

Full Gym

Program Length

3 weeks

Time Per Workout

50 minutes

Created

Mar 25, 2024 01:48

Last Edited

Jul 08, 2024 12:36

down_app

Day 1

1

Chest Fly (Cable)

3 Sets

8 Reps

@6

2

Face Pull

3 Sets

8 Reps

@6

3

Pec Deck (Machine)

3 Sets

8 Reps

@6

4

Tricep Extension (Cable)

3 Sets

8 Reps

@6

5

Tricep Extension (Barbell)

3 Sets

8 Reps

@6

6

Reverse Wrist Curl (Barbell)

3 Sets

8 Reps

@6

7

Preacher Curl (Dumbbell)

3 Sets

8 Reps

@6

8

Chin-Up (Weighted)

3 Sets

5 Reps

@6

Day 2

1

Leg Extension

3 Sets

8 Reps

@6

2

Leg Curl

3 Sets

8 Reps

@6

3

Hip Abductor (Machine)

3 Sets

8 Reps

@6

4

Hip Adductor (Machine)

3 Sets

8 Reps

@6

5

Single Leg Press

3 Sets

8 Reps

@6

6

Standing Calf Raise

3 Sets

8 Reps

@6

7

Hip Thrust (Barbell)

3 Sets

8 Reps

@6

Day 3

1

Overhead Tricep Extension (Cable)

3 Sets

8 Reps

@6

2

Seated Row (Cable)

3 Sets

8 Reps

@6

3

T-Bar Row

3 Sets

8 Reps

@6

4

Upright Row (Barbell)

3 Sets

8 Reps

@6

5

Face Pull

3 Sets

8 Reps

@6

6

Cable Crossover

3 Sets

8 Reps

@6

7

Bicep Curl (Barbell)

3 Sets

8 Reps

@6

Day 4

1

Bulgarian Split Squat (Dumbbell)

3 Sets

8 Reps

@6

2

Leg Curl

3 Sets

8 Reps

@6

3

Leg Extension

3 Sets

8 Reps

@6

4

Hip Abductor (Machine)

3 Sets

8 Reps

@6

5

Hip Adductor (Machine)

3 Sets

8 Reps

@6

6

Lunge (Dumbbell)

3 Sets

8 Reps

@6

Day 5

1

Overhead Press (Barbell)

3 Sets

8 Reps

@6

2

Bench Press (Barbell)

3 Sets

8 Reps

@6

3

Squat (Barbell)

3 Sets

8 Reps

@6

4

Deadlift (Barbell)

3 Sets

8 Reps

@6