Program Description
lookmax
Program Overview
- LevelBeginner, Novice
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length4 weeks
- Time Per Workout70 minutes
- CreatedApr 08, 2025 01:21
- Last EditedMay 01, 2025 01:39
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Chest Fly (Cable)
3
-
3
Dip (Assisted)
3
-
4
Lateral Raise (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Chest Fly (Cable)
3
-
3
Dip (Assisted)
3
-
4
Lateral Raise (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Chest Fly (Cable)
3
-
3
Dip (Assisted)
3
-
4
Lateral Raise (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Chest Fly (Cable)
3
-
3
Dip (Assisted)
3
-
4
Lateral Raise (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
4
-
3
Chest Supported Row (Dumbbell)
3
-
4
Preacher Curl (Dumbbell)
3
-
5
Bicep Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
4
-
3
Chest Supported Row (Dumbbell)
3
-
4
Preacher Curl (Dumbbell)
3
-
5
Bicep Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
4
-
3
Chest Supported Row (Dumbbell)
3
-
4
Preacher Curl (Dumbbell)
3
-
5
Bicep Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
4
-
3
Chest Supported Row (Dumbbell)
3
-
4
Preacher Curl (Dumbbell)
3
-
5
Bicep Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Chest Fly (Cable)
3
-
3
Dip (Assisted)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
V-Handle Tricep Pushdown (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Chest Fly (Cable)
3
-
3
Dip (Assisted)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
V-Handle Tricep Pushdown (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Chest Fly (Cable)
3
-
3
Dip (Assisted)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
V-Handle Tricep Pushdown (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
-
2
Chest Fly (Cable)
3
-
3
Dip (Assisted)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
V-Handle Tricep Pushdown (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
4
-
3
Chest Supported Row (Dumbbell)
3
-
4
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
4
-
3
Chest Supported Row (Dumbbell)
3
-
4
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
4
-
3
Chest Supported Row (Dumbbell)
3
-
4
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
4
-
3
Chest Supported Row (Dumbbell)
3
-
4
Face Pull
3
-
Week 1
1 / 4 Weeks
Day 2
1
T-Bar Row2 Sets
-
2
Lat Pulldown4 Sets
-
3
Chest Supported Row (Dumbbell)3 Sets
-
4
Preacher Curl (Dumbbell)3 Sets
-
5
Bicep Curl (Cable)2 Sets
-
Day 1
1
Incline Bench Press (Dumbbell)4 Sets
-
2
Chest Fly (Cable)3 Sets
-
3
Dip (Assisted)3 Sets
-
4
Lateral Raise (Dumbbell)4 Sets
-
Day 4
1
T-Bar Row2 Sets
-
2
Lat Pulldown4 Sets
-
3
Chest Supported Row (Dumbbell)3 Sets
-
4
Face Pull3 Sets
-
Day 3
1
Incline Bench Press (Dumbbell)4 Sets
-
2
Chest Fly (Cable)3 Sets
-
3
Dip (Assisted)3 Sets
-
4
Overhead Tricep Extension (Cable)3 Sets
-
5
V-Handle Tricep Pushdown (Cable)2 Sets
-