Ruke Rame | Workout Programs | Boostcamp App |

Ruke Rame

by Nikola T.

1 athletes joined

Program Description

Veće rame veće ruke

Program Overview

Level

Intermediate

Goal

Bodybuilding

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

60 minutes

Created

Jun 10, 2024 01:44

Last Edited

Jun 10, 2024 06:23

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Day 1

1A

One Arm Lateral Raise (Cable)

3 Sets

8-10 Reps

1B

Spider Curl

3 Sets

6-10 Reps

2

Lateral Raise (Dumbbell)

2 Sets

8-10 Reps

3

Incline Bench Press (Dumbbell)

3 Sets

6-10 Reps

4

Chest Fly (Cable)

3 Sets

8-12 Reps

5

Hammer Curl

3 Sets

6-10 Reps

Day 2

1

Pull-Up (Weighted)

4 Sets

5-8 Reps

2

Lat Pulldown (Single Arm)

3 Sets

6-10 Reps

3

Skull Crusher (Barbell)

3 Sets

6-10 Reps

4

Reverse Abs Crunch (Bodyweight)

3 Sets

8-15 Reps

5A

V-Handle Tricep Pushdown (Cable)

3 Sets

8-12 Reps

5B

Barbell Row

3 Sets

8-12 Reps

Day 3

1

Squat (Barbell)

3 Sets

5-8 Reps

2

Romanian Deadlift (Barbell)

3 Sets

8-10 Reps

3A

Reverse Nordic Curl

3 Sets

5-8 Reps

3B

Reverse Bicep Curl (EZ Bar)

3 Sets

8-12 Reps

4A

Slider Leg Curl

3 Sets

5-8 Reps

4B

Wrist Curls

2 Sets

8-12 Reps

Day 4

1

Overhead Press (Barbell)

3 Sets

6-10 Reps

2

Pull-Up (Bodyweight)

3 Sets

5-8 Reps

3A

One Arm Lateral Raise (Cable)

2 Sets

8-10 Reps

3B

Tricep Kickback

2 Sets

8-12 Reps

4A

Alternating Dumbbell Curl

3 Sets

8-12 Reps

4B

Rear Delt Row

3 Sets

8-12 Reps