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BoostcampPNG
Summer 5x
by Ian M.
4.0
(1 rating)
Program Description
V Shape
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Jun 17, 2024 03:12
Last Edited
Jun 17, 2024 03:30
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Week 1
1 / 12 Weeks
Day 1
1A
Incline Bench Press (Barbell)
4 Sets
1B
Push Up
4 Sets
2
Pec Deck (Machine)
4 Sets
3
One Arm Lateral Raise (Dumbbell)
4 Sets
4
Rear Delt Fly (Machine)
4 Sets
5
Seated Row (Cable)
4 Sets
6
Hanging Toes To Bar
3 Sets
Day 2
1
Hamstring Curl
4 Sets
2
Squat (Low Bar)
4 Sets
3
Sissy Squat
3 Sets
4
Dip (Weighted)
3 Sets
5
Overhead Tricep Extension (Cable)
3 Sets
6
Bicep Curl (Cable)
4 Sets
Day 3
1
Pull-Up (Weighted)
4 Sets
2
Lat Pulldown
4 Sets
3
Bench Press (Barbell)
4 Sets
4
Incline Bench Press (Dumbbell)
3 Sets
5
Lateral Raise (Cable)
4 Sets
6
Hanging Toes To Bar
3 Sets
Day 4
1
Bicep Curl (Dumbbell)
4 Sets
2
Bicep Curl (Barbell)
2 Sets
3
Single Arm Overhead Tricep Extension
4 Sets
4
Stiff Leg Deadlift
4 Sets
5
Belt Squat
4 Sets
Day 5
1
Lateral Raise (Cable)
4 Sets
2
Lateral Raise (Dumbbell)
4 Sets
3
Underhand Lat Pulldown
4 Sets
4
Pullover (Dumbbell)
3 Sets
5
Tricep Pushdown (Cable)
3 Sets
6
Fly Press (Dumbbell)
4 Sets
7
Hanging Toes To Bar
2 Sets