MAHYA BADASS 2 -phraks inspired

by Mahya Saeednejad

1 athletes joined

Program Description

Beginner program with some additional core exercises

Program Overview

Level
Beginner
Goal
Bodyweight Fitness
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
50 minutes
Created
Sep 16, 2024 07:57
Last Edited
Sep 20, 2024 12:57

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WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Squat (Barbell)

3

5 reps

2

Seated Row (Cable)

3

12 reps

3

Push Up

3

12 reps

4

Tricep Extension (Cable)

3

12 reps

5

Plank Crunches

3

1 mins

6

Windshield Wipers

3

12 reps

Day 1

1

Squat (Barbell)

3

5 reps

2

Seated Row (Cable)

3

12 reps

3

Push Up

3

12 reps

4

Tricep Extension (Cable)

3

12 reps

5

Plank Crunches

3

1 mins

6

Windshield Wipers

3

12 reps

Day 1

1

Squat (Barbell)

3

5 reps

2

Seated Row (Cable)

3

12 reps

3

Push Up

3

12 reps

4

Tricep Extension (Cable)

3

12 reps

5

Plank Crunches

3

1 mins

6

Windshield Wipers

3

12 reps

Day 1

1

Squat (Barbell)

3

5 reps

2

Seated Row (Cable)

3

12 reps

3

Push Up

3

12 reps

4

Tricep Extension (Cable)

3

12 reps

5

Plank Crunches

3

1 mins

6

Windshield Wipers

3

12 reps

Day 2

1

Overhead Press (Barbell)

3

5 reps

2

Deadlift (Barbell)

3

5 reps

3

Lat Pulldown

3

12 reps

4

Bicep Curl (Dumbbell)

3

12 reps

5

Bicycle Crunch

3

12 reps

6

Knee-In Twist

3

12 reps

7

Upright Row (Barbell)

3

12 reps

Day 2

1

Overhead Press (Barbell)

3

5 reps

2

Deadlift (Barbell)

3

5 reps

3

Lat Pulldown

3

12 reps

4

Bicep Curl (Dumbbell)

3

12 reps

5

Bicycle Crunch

3

12 reps

6

Knee-In Twist

3

12 reps

7

Upright Row (Barbell)

3

12 reps

Day 2

1

Overhead Press (Barbell)

3

5 reps

2

Deadlift (Barbell)

3

5 reps

3

Lat Pulldown

3

12 reps

4

Bicep Curl (Dumbbell)

3

12 reps

5

Bicycle Crunch

3

12 reps

6

Knee-In Twist

3

12 reps

7

Upright Row (Barbell)

3

12 reps

Day 2

1

Overhead Press (Barbell)

3

5 reps

2

Deadlift (Barbell)

3

5 reps

3

Lat Pulldown

3

12 reps

4

Bicep Curl (Dumbbell)

3

12 reps

5

Bicycle Crunch

3

12 reps

6

Knee-In Twist

3

12 reps

7

Upright Row (Barbell)

3

12 reps

Day 3

1

Chest Fly (Cable)

3

5 reps

2

Kettlebell Swing

3

12 reps

3

Face Pull

3

12 reps

4

Seal Row

3

5 reps

5

Mountain Climber

3

12 reps

6

V-Up

3

12 reps

7

Side Plank

3

1 mins

Day 3

1

Chest Fly (Cable)

3

5 reps

2

Kettlebell Swing

3

12 reps

3

Face Pull

3

12 reps

4

Seal Row

3

5 reps

5

Mountain Climber

3

12 reps

6

V-Up

3

12 reps

7

Side Plank

3

1 mins

Day 3

1

Chest Fly (Cable)

3

5 reps

2

Kettlebell Swing

3

12 reps

3

Face Pull

3

12 reps

4

Seal Row

3

5 reps

5

Mountain Climber

3

12 reps

6

V-Up

3

12 reps

7

Side Plank

3

1 mins

Day 3

1

Chest Fly (Cable)

3

5 reps

2

Kettlebell Swing

3

12 reps

3

Face Pull

3

12 reps

4

Seal Row

3

5 reps

5

Mountain Climber

3

12 reps

6

V-Up

3

12 reps

7

Side Plank

3

1 mins

Day 1

1

Squat (Barbell)

3 Sets

5 Reps

2

Seated Row (Cable)

3 Sets

12 Reps

3

Push Up

3 Sets

12 Reps

4

Tricep Extension (Cable)

3 Sets

12 Reps

5

Plank Crunches

3 Sets

1 mins

6

Windshield Wipers

3 Sets

12 Reps

Day 2

1

Overhead Press (Barbell)

3 Sets

5 Reps

2

Deadlift (Barbell)

3 Sets

5 Reps

3

Lat Pulldown

3 Sets

12 Reps

4

Bicep Curl (Dumbbell)

3 Sets

12 Reps

5

Bicycle Crunch

3 Sets

12 Reps

6

Knee-In Twist

3 Sets

12 Reps

7

Upright Row (Barbell)

3 Sets

12 Reps

Day 3

1

Chest Fly (Cable)

3 Sets

5 Reps

2

Kettlebell Swing

3 Sets

12 Reps

3

Face Pull

3 Sets

12 Reps

4

Seal Row

3 Sets

5 Reps

5

Mountain Climber

3 Sets

12 Reps

6

V-Up

3 Sets

12 Reps

7

Side Plank

3 Sets

1 mins