Stora muskler

by Jesper B.

1 athletes joined

Program Description

Stora muskler

Program Overview

Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
2 weeks
Time Per Workout
60 minutes
Created
May 14, 2025 06:26
Last Edited
May 15, 2025 06:00

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

Day 1

1

Lat Pulldown (Neutral Grip)

3

1

10 reps

12 reps

-

-

2

Smith Machine Row

3

1

8 reps

10 reps

-

-

3

Chest Supported Row (Machine)

3

1

10 reps

8 reps

-

-

4

Face Away Cable Curl

4

15 reps

-

5

Hammer Curl (Dumbbell)

3

1

8 reps

10 reps

-

-

6

Cable Crunch

3

AMRAP

-

Day 1

1

Lat Pulldown (Neutral Grip)

3

1

10 reps

12 reps

-

-

2

Smith Machine Row

3

1

8 reps

10 reps

-

-

3

Chest Supported Row (Machine)

3

1

10 reps

8 reps

-

-

4

Face Away Cable Curl

4

15 reps

-

5

Hammer Curl (Dumbbell)

3

1

8 reps

10 reps

-

-

6

Cable Crunch

3

AMRAP

-

Day 2

1

Incline Bench Press (Smith Machine)

3

1

8 reps

12 reps

-

-

2

Chest Fly (Cable)

3

1

10 reps

15 reps

-

-

3

Lateral Raise (Dumbbell)

1

1

2

10 reps

12 reps

20 reps

-

-

-

4

Katana Extension

3

1

10 reps

8 reps

-

-

5

Overhead Tricep Extension (Cable)

3

1

8 reps

10 reps

-

-

6

Cable Crunch

3

AMRAP

-

Day 2

1

Incline Bench Press (Smith Machine)

3

1

8 reps

12 reps

-

-

2

Chest Press (Machine)

1

2

1

8 reps

10 reps

12 reps

-

-

-

3

Lateral Raise (Dumbbell)

1

1

2

10 reps

12 reps

20 reps

-

-

-

4

Katana Extension

3

1

10 reps

8 reps

-

-

5

Overhead Tricep Extension (Cable)

3

1

8 reps

10 reps

-

-

6

Cable Crunch

3

AMRAP

-

Day 3

1

Squat (Smith Machine)

4

1

15 reps

20 reps

-

-

2

Seated Hamstring Curl

4

10 reps

-

3

Lunge (Dumbbell)

4

-

4

Standing Calf Raise

2

1

8 reps

15 reps

-

-

Day 3

1

Squat (Smith Machine)

4

1

15 reps

20 reps

-

-

2

Leg Extension

2

2

10 reps

12 reps

-

-

3

Bulgarian Split Squat (Barbell)

3

8 reps

-

4

Standing Calf Raise

2

1

8 reps

15 reps

-

-

Day 4

1

Rear Delt Fly (Cable)

1

1

1

10 reps

12 reps

15 reps

-

-

-

2

Shoulder Press (Plate Loaded)

3

1

8 reps

6 reps

-

-

3

Lateral Raise (Dumbbell)

1

1

2

10 reps

12 reps

20 reps

-

-

-

4

Hammer Curl (Cable)

4

10 reps

-

5

Seated Dumbbell Curl

4

8 reps

-

6

Skull Crusher (Dumbbell)

3

8 reps

-

7

V-Handle Tricep Pushdown (Cable)

3

10 reps

-

Day 4

1

Rear Delt Fly (Cable)

1

1

1

10 reps

12 reps

15 reps

-

-

-

2

Shoulder Press (Plate Loaded)

3

1

8 reps

6 reps

-

-

3

Lateral Raise (Dumbbell)

1

1

2

10 reps

12 reps

20 reps

-

-

-

4

Hammer Curl (Cable)

4

10 reps

-

5

Seated Dumbbell Curl

4

8 reps

-

6

Skull Crusher (Dumbbell)

3

8 reps

-

7

V-Handle Tricep Pushdown (Cable)

3

10 reps

-

Day 1

1

Lat Pulldown (Neutral Grip)

3 Sets

1 Set

10 Reps

12 Reps

-

-

2

Smith Machine Row

3 Sets

1 Set

8 Reps

10 Reps

-

-

3

Chest Supported Row (Machine)

3 Sets

1 Set

10 Reps

8 Reps

-

-

4

Face Away Cable Curl

4 Sets

15 Reps

-

5

Hammer Curl (Dumbbell)

3 Sets

1 Set

8 Reps

10 Reps

-

-

6

Cable Crunch

3 Sets

AMRAP

-

Day 3

1

Squat (Smith Machine)

4 Sets

1 Set

15 Reps

20 Reps

-

-

2

Seated Hamstring Curl

4 Sets

10 Reps

-

3

Lunge (Dumbbell)

4 Sets

-

4

Standing Calf Raise

2 Sets

1 Set

8 Reps

15 Reps

-

-

Day 4

1

Rear Delt Fly (Cable)

1 Set

1 Set

1 Set

10 Reps

12 Reps

15 Reps

-

-

-

2

Shoulder Press (Plate Loaded)

3 Sets

1 Set

8 Reps

6 Reps

-

-

3

Lateral Raise (Dumbbell)

1 Set

1 Set

2 Sets

10 Reps

12 Reps

20 Reps

-

-

-

4

Hammer Curl (Cable)

4 Sets

10 Reps

-

5

Seated Dumbbell Curl

4 Sets

8 Reps

-

6

Skull Crusher (Dumbbell)

3 Sets

8 Reps

-

7

V-Handle Tricep Pushdown (Cable)

3 Sets

10 Reps

-

Day 2

1

Incline Bench Press (Smith Machine)

3 Sets

1 Set

8 Reps

12 Reps

-

-

2

Chest Fly (Cable)

3 Sets

1 Set

10 Reps

15 Reps

-

-

3

Lateral Raise (Dumbbell)

1 Set

1 Set

2 Sets

10 Reps

12 Reps

20 Reps

-

-

-

4

Katana Extension

3 Sets

1 Set

10 Reps

8 Reps

-

-

5

Overhead Tricep Extension (Cable)

3 Sets

1 Set

8 Reps

10 Reps

-

-

6

Cable Crunch

3 Sets

AMRAP

-