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Legs/Torso/Arms 6 day mostly dumbbells and barbells.
by
1 athletes joined
Program Description
Hypertrophy, old school long time proven exercises. Nothing fancy. Mostly barbells and dumbbells.
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
100 minutes
Created
Jun 19, 2024 04:33
Last Edited
Jun 28, 2024 01:13
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Week 1
1 / 1 Weeks
Day 5
1
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
2
Meadow Row
2 Sets
6-10 Reps
@10
3
Dumbbell Row
3 Sets
10-15 Reps
@9
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
5
Incline Chest Fly (Dumbbell)
3 Sets
8-12 Reps
@8
Day 6
1
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
5-8 Reps
@10
2
Preacher Curl (Barbell)
3 Sets
5-8 Reps
@10
3
French Press
3 Sets
8-12 Reps
@10
4
Spider Curl
3 Sets
8-12 Reps
@9
5
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@9
Day 4
1
Squat (Smith Machine)
3 Sets
5-8 Reps
@9
2
Split Squat (Smith Machine)
2 Sets
8-12 Reps
@9
3
Standing Calf Raise
3 Sets
15-20 Reps
@10
4
Romanian Deadlift (Barbell)
2 Sets
10-15 Reps
@8
5
Hyperextension
3 Sets
10-15 Reps
@9
6
Hamstring Curl
2 Sets
10-15 Reps
@10
Day 2
1
Bench Press (Barbell)
3 Sets
5-8 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
3
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@9
4
Barbell Row
3 Sets
6-10 Reps
@9
5
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
Day 3
1
Military Press (Barbell)
3 Sets
5-8 Reps
@10
2
JM Press
3 Sets
6-10 Reps
@10
3
Bicep Curl (Cable)
3 Sets
10-15 Reps
@10
4
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
5
Incline Curl (Dumbbell)
3 Sets
5-8 Reps
@10
6
One Arm Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8
Day 1
1
Squat (Low Bar)
1 Set
2 Sets
5-8 Reps
5-8 Reps
@7
@8
2
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@9
3
Leg Extension
3 Sets
10-15 Reps
@10
4
Seated Hamstring Curl
3 Sets
10-15 Reps
@10
5
Lying Leg Curl
3 Sets
15-20 Reps
@8.5