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3 week aux recovery
by heath D.
2 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
May 26, 2024 06:43
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Week 1
1 / 3 Weeks
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
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
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