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Sam sulek (adjusted) *read description*
by derek H.
7 athletes joined
Program Description
Size and strength. ALL SETS ARE SETS TO FAILURE ! aim for the prescribed reps but every single sets of every lift is until failure
Program Overview
Level
Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Jun 17, 2024 06:48
Last Edited
Jul 21, 2024 04:40
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Week 1
1 / 12 Weeks
Day 2
1
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@10
2
Single Arm Overhead Tricep Extension
3 Sets
12-15 Reps
@10
3
Single Arm Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
5
Seated Dumbbell Curl
3 Sets
8-12 Reps
@10
6
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
7
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@10
Day 4
1
Leg Curl
10 Sets
12-15 Reps
@10
2
Hip Adductor (Machine)
4 Sets
12-15 Reps
@10
3
Cable RDL
3 Sets
8-12 Reps
@10
4
Squat (Smith Machine)
4 Sets
8-12 Reps
@10
5
Leg Extension
10 Sets
8-15 Reps
@10
Day 1
1
Incline Bench Press (Smith Machine)
8 Sets
8-12 Reps
@10
2
Chest Press (Machine)
2 Sets
8-12 Reps
@10
3
Pec Deck (Machine)
2 Sets
12-15 Reps
@10
4
Chest Fly (Cable)
2 Sets
AMRAP
@10
5
Lateral Raise (Dumbbell)
11 Sets
15-20 Reps
@10
6
Reverse Pec Deck
8 Sets
12-15 Reps
@10
Day 3
1
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
@10
2
Lat Pulldown
3 Sets
8-10 Reps
@10
3
Single Arm Row (Dumbbell)
3 Sets
8-10 Reps
@10
4
Single Row Cable Row Low
2 Sets
10-12 Reps
@10
5
Single Arm Cable Pull Over
2 Sets
10-12 Reps
@10
6
Lat Pulldown
1 Set
AMRAP
@10
7
Behind-the-Neck Lat Pulldown
1 Set
AMRAP
@10
8
Seated Row (Cable)
4 Sets
10-15 Reps
@10