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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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Week 1
1 / 12 Weeks
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
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
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
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
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
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
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
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
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
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
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
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