Paralliticus disfrutensen

by Gabriel E.

Program Description

Chuelk

Program Overview

Level
Advanced
Goal
Bodybuilding, Powerbuilding
Equipment
Garage Gym
Program Length
1 week
Time Per Workout
90 minutes
Created
Dec 18, 2025 04:14
Last Edited
Dec 18, 2025 04:26

Muscle Engagement

Front

Back

MuscleSet

Triceps

18.9%

Forearms

16.8%

Biceps

13.7%

Upper Back

13.7%

Front Delts

11.6%

Lats

8.4%

Chest

6.3%

Rear Delts

5.3%

Middle Delts

5.3%

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Incline Bench Press (Dumbbell)

3

8-12 reps

-

2

Dip (Weighted)

3

8-12 reps

-

3

Single Arm Tricep Extension (Cable)

3

10-12 reps

-

Day 2

1

Wrist Curls

4

1

12 reps

30 reps

-

-

2

Reverse Wrist Curl (Dumbbell)

4

1

12 reps

30 reps

-

-

Day 3

1

Bicep Curl (Dumbbell)

3

20 reps

-

2

Hammer Curl (Dumbbell)

2

20 reps

-

3

Preacher Curl (Dumbbell)

2

20 reps

-

4

Skull Crusher (Barbell)

3

8-10 reps

-

5

Tricep Pushdown (Cable)

3

8-10 reps

-

Day 4

1

Lying Rear Lateral Raise

2

20 reps

-

2

Y Raise (Dumbbell)

2

20 reps

-

3

Military Press (Barbell)

3

6-8 reps

-

4

Lu Raise

1

1

12-15 reps

12-15 reps

-

-

Day 5

1

Pull-Up (Weighted)

3

8-10 reps

-

2

Seal Row

3

8-10 reps

-

3

Pull-Up (Neutral Grip, Weighted)

2

8-10 reps

-

4

Bicep Curl (EZ Bar)

2

10 reps

-

Day 1

1

Incline Bench Press (Dumbbell)

3 Sets

8-12 Reps

-

2

Dip (Weighted)

3 Sets

8-12 Reps

-

3

Single Arm Tricep Extension (Cable)

3 Sets

10-12 Reps

-

Day 2

1

Wrist Curls

4 Sets

1 Set

12 Reps

30 Reps

-

-

2

Reverse Wrist Curl (Dumbbell)

4 Sets

1 Set

12 Reps

30 Reps

-

-

Day 3

1

Bicep Curl (Dumbbell)

3 Sets

20 Reps

-

2

Hammer Curl (Dumbbell)

2 Sets

20 Reps

-

3

Preacher Curl (Dumbbell)

2 Sets

20 Reps

-

4

Skull Crusher (Barbell)

3 Sets

8-10 Reps

-

5

Tricep Pushdown (Cable)

3 Sets

8-10 Reps

-

Day 4

1

Lying Rear Lateral Raise

2 Sets

20 Reps

-

2

Y Raise (Dumbbell)

2 Sets

20 Reps

-

3

Military Press (Barbell)

3 Sets

6-8 Reps

-

4

Lu Raise

1 Set

1 Set

12-15 Reps

12-15 Reps

-

-

Day 5

1

Pull-Up (Weighted)

3 Sets

8-10 Reps

-

2

Seal Row

3 Sets

8-10 Reps

-

3

Pull-Up (Neutral Grip, Weighted)

2 Sets

8-10 Reps

-

4

Bicep Curl (EZ Bar)

2 Sets

10 Reps

-