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BoostcampPNG
Mom Workout
by Max V.
1 athletes joined
Program Description
Workout for my mom
Program Overview
Level
Beginner
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
50 minutes
Created
Jul 06, 2024 02:23
Last Edited
Jul 07, 2024 08:09
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Week 1
1 / 12 Weeks
Day 2
1
Leg Press
3 Sets
10 Reps
@7
2
Seated Calf Raise
3 Sets
10 Reps
@7
3
Seated Hamstring Curl
3 Sets
10 Reps
@7
4
Leg Extension
3 Sets
10 Reps
@7
5
Hip Abductor (Machine)
3 Sets
10 Reps
@7
6
Hip Adductor (Machine)
3 Sets
10 Reps
@7
Day 3
1
Shoulder Press (Machine)
2 Sets
10 Reps
@7
2
Seated Dip (Machine)
3 Sets
10 Reps
@7
3
Lat Pulldown
3 Sets
10 Reps
@7
4
Bicep Curl (Machine)
3 Sets
10 Reps
@7
5
Reverse Pec Deck
3 Sets
10 Reps
@7
Day 4
1
Romanian Deadlift (Dumbbell)
2 Sets
10 Reps
@7
2
Leg Extension
3 Sets
10 Reps
@7
3
Hamstring Curl
3 Sets
10 Reps
@7
4
Hip Abductor (Machine)
3 Sets
10 Reps
@7
5
Hip Adductor (Machine)
3 Sets
10 Reps
@7
6
Abs Crunch (Machine)
3 Sets
10 Reps
@7
Day 5
1
Chest Press (Machine)
2 Sets
10 Reps
@7
2
Chin-Up (Assisted)
3 Sets
10 Reps
@7
3
Seated Dip (Machine)
3 Sets
10 Reps
@7
4
Bicep Curl (Machine)
3 Sets
10 Reps
@7
5
Lat Pulldown
3 Sets
10 Reps
@7
Day 1
1
Chest Press (Machine)
2 Sets
10 Reps
@7
2
Dip (Assisted)
3 Sets
10 Reps
@7
3
Pull-Up (Assisted)
3 Sets
10 Reps
@7
4
Chin-Up (Assisted)
3 Sets
10 Reps
@7
5
Bicep Curl (Machine)
3 Sets
10 Reps
@7
Day 1
1
Chest Press (Machine)
2 Sets
10 Reps
@7
2
Dip (Assisted)
3 Sets
10 Reps
@7
3
Pull-Up (Assisted)
3 Sets
10 Reps
@7
4
Chin-Up (Assisted)
3 Sets
10 Reps
@7
5
Bicep Curl (Machine)
3 Sets
10 Reps
@7
Day 2
1
Leg Press
3 Sets
10 Reps
@7
2
Seated Calf Raise
3 Sets
10 Reps
@7
3
Seated Hamstring Curl
3 Sets
10 Reps
@7
4
Leg Extension
3 Sets
10 Reps
@7
5
Hip Abductor (Machine)
3 Sets
10 Reps
@7
6
Hip Adductor (Machine)
3 Sets
10 Reps
@7
Day 3
1
Shoulder Press (Machine)
2 Sets
10 Reps
@7
2
Seated Dip (Machine)
3 Sets
10 Reps
@7
3
Lat Pulldown
3 Sets
10 Reps
@7
4
Bicep Curl (Machine)
3 Sets
10 Reps
@7
5
Reverse Pec Deck
3 Sets
10 Reps
@7
Day 4
1
Romanian Deadlift (Dumbbell)
2 Sets
10 Reps
@7
2
Leg Extension
3 Sets
10 Reps
@7
3
Hamstring Curl
3 Sets
10 Reps
@7
4
Hip Abductor (Machine)
3 Sets
10 Reps
@7
5
Hip Adductor (Machine)
3 Sets
10 Reps
@7
6
Abs Crunch (Machine)
3 Sets
10 Reps
@7
Day 5
1
Chest Press (Machine)
2 Sets
10 Reps
@7
2
Chin-Up (Assisted)
3 Sets
10 Reps
@7
3
Seated Dip (Machine)
3 Sets
10 Reps
@7
4
Bicep Curl (Machine)
3 Sets
10 Reps
@7
5
Lat Pulldown
3 Sets
10 Reps
@7
Day 1
1
Chest Press (Machine)
2 Sets
10 Reps
@7
2
Dip (Assisted)
3 Sets
10 Reps
@7
3
Pull-Up (Assisted)
3 Sets
10 Reps
@7
4
Chin-Up (Assisted)
3 Sets
10 Reps
@7
5
Bicep Curl (Machine)
3 Sets
10 Reps
@7
Day 2
1
Leg Press
3 Sets
10 Reps
@7
2
Seated Calf Raise
3 Sets
10 Reps
@7
3
Seated Hamstring Curl
3 Sets
10 Reps
@7
4
Leg Extension
3 Sets
10 Reps
@7
5
Hip Abductor (Machine)
3 Sets
10 Reps
@7
6
Hip Adductor (Machine)
3 Sets
10 Reps
@7
Day 3
1
Shoulder Press (Machine)
2 Sets
10 Reps
@7
2
Seated Dip (Machine)
3 Sets
10 Reps
@7
3
Lat Pulldown
3 Sets
10 Reps
@7
4
Bicep Curl (Machine)
3 Sets
10 Reps
@7
5
Reverse Pec Deck
3 Sets
10 Reps
@7
Day 4
1
Romanian Deadlift (Dumbbell)
2 Sets
10 Reps
@7
2
Leg Extension
3 Sets
10 Reps
@7
3
Hamstring Curl
3 Sets
10 Reps
@7
4
Hip Abductor (Machine)
3 Sets
10 Reps
@7
5
Hip Adductor (Machine)
3 Sets
10 Reps
@7
6
Abs Crunch (Machine)
3 Sets
10 Reps
@7
Day 5
1
Chest Press (Machine)
2 Sets
10 Reps
@7
2
Chin-Up (Assisted)
3 Sets
10 Reps
@7
3
Seated Dip (Machine)
3 Sets
10 Reps
@7
4
Bicep Curl (Machine)
3 Sets
10 Reps
@7
5
Lat Pulldown
3 Sets
10 Reps
@7
Day 1
1
Chest Press (Machine)
2 Sets
10 Reps
@7
2
Dip (Assisted)
3 Sets
10 Reps
@7
3
Pull-Up (Assisted)
3 Sets
10 Reps
@7
4
Chin-Up (Assisted)
3 Sets
10 Reps
@7
5
Bicep Curl (Machine)
3 Sets
10 Reps
@7
Day 2
1
Leg Press
3 Sets
10 Reps
@7
2
Seated Calf Raise
3 Sets
10 Reps
@7
3
Seated Hamstring Curl
3 Sets
10 Reps
@7
4
Leg Extension
3 Sets
10 Reps
@7
5
Hip Abductor (Machine)
3 Sets
10 Reps
@7
6
Hip Adductor (Machine)
3 Sets
10 Reps
@7
Day 3
1
Shoulder Press (Machine)
2 Sets
10 Reps
@7
2
Seated Dip (Machine)
3 Sets
10 Reps
@7
3
Lat Pulldown
3 Sets
10 Reps
@7
4
Bicep Curl (Machine)
3 Sets
10 Reps
@7
5
Reverse Pec Deck
3 Sets
10 Reps
@7
Day 4
1
Romanian Deadlift (Dumbbell)
2 Sets
10 Reps
@7
2
Leg Extension
3 Sets
10 Reps
@7
3
Hamstring Curl
3 Sets
10 Reps
@7
4
Hip Abductor (Machine)
3 Sets
10 Reps
@7
5
Hip Adductor (Machine)
3 Sets
10 Reps
@7
6
Abs Crunch (Machine)
3 Sets
10 Reps
@7
Day 5
1
Chest Press (Machine)
2 Sets
10 Reps
@7
2
Chin-Up (Assisted)
3 Sets
10 Reps
@7
3
Seated Dip (Machine)
3 Sets
10 Reps
@7
4
Bicep Curl (Machine)
3 Sets
10 Reps
@7
5
Lat Pulldown
3 Sets
10 Reps
@7
Day 1
1
Chest Press (Machine)
2 Sets
10 Reps
@7
2
Dip (Assisted)
3 Sets
10 Reps
@7
3
Pull-Up (Assisted)
3 Sets
10 Reps
@7
4
Chin-Up (Assisted)
3 Sets
10 Reps
@7
5
Bicep Curl (Machine)
3 Sets
10 Reps
@7
Day 2
1
Leg Press
3 Sets
10 Reps
@7
2
Seated Calf Raise
3 Sets
10 Reps
@7
3
Seated Hamstring Curl
3 Sets
10 Reps
@7
4
Leg Extension
3 Sets
10 Reps
@7
5
Hip Abductor (Machine)
3 Sets
10 Reps
@7
6
Hip Adductor (Machine)
3 Sets
10 Reps
@7
Day 3
1
Shoulder Press (Machine)
2 Sets
10 Reps
@7
2
Seated Dip (Machine)
3 Sets
10 Reps
@7
3
Lat Pulldown
3 Sets
10 Reps
@7
4
Bicep Curl (Machine)
3 Sets
10 Reps
@7
5
Reverse Pec Deck
3 Sets
10 Reps
@7
Day 4
1
Romanian Deadlift (Dumbbell)
2 Sets
10 Reps
@7
2
Leg Extension
3 Sets
10 Reps
@7
3
Hamstring Curl
3 Sets
10 Reps
@7
4
Hip Abductor (Machine)
3 Sets
10 Reps
@7
5
Hip Adductor (Machine)
3 Sets
10 Reps
@7
6
Abs Crunch (Machine)
3 Sets
10 Reps
@7
Day 5
1
Chest Press (Machine)
2 Sets
10 Reps
@7
2
Chin-Up (Assisted)
3 Sets
10 Reps
@7
3
Seated Dip (Machine)
3 Sets
10 Reps
@7
4
Bicep Curl (Machine)
3 Sets
10 Reps
@7
5
Lat Pulldown
3 Sets
10 Reps
@7
Day 1
1
Chest Press (Machine)
2 Sets
10 Reps
@7
2
Dip (Assisted)
3 Sets
10 Reps
@7
3
Pull-Up (Assisted)
3 Sets
10 Reps
@7
4
Chin-Up (Assisted)
3 Sets
10 Reps
@7
5
Bicep Curl (Machine)
3 Sets
10 Reps
@7
Day 2
1
Leg Press
3 Sets
10 Reps
@7
2
Seated Calf Raise
3 Sets
10 Reps
@7
3
Seated Hamstring Curl
3 Sets
10 Reps
@7
4
Leg Extension
3 Sets
10 Reps
@7
5
Hip Abductor (Machine)
3 Sets
10 Reps
@7
6
Hip Adductor (Machine)
3 Sets
10 Reps
@7
Day 3
1
Shoulder Press (Machine)
2 Sets
10 Reps
@7
2
Seated Dip (Machine)
3 Sets
10 Reps
@7
3
Lat Pulldown
3 Sets
10 Reps
@7
4
Bicep Curl (Machine)
3 Sets
10 Reps
@7
5
Reverse Pec Deck
3 Sets
10 Reps
@7
Day 4
1
Romanian Deadlift (Dumbbell)
2 Sets
10 Reps
@7
2
Leg Extension
3 Sets
10 Reps
@7
3
Hamstring Curl
3 Sets
10 Reps
@7
4
Hip Abductor (Machine)
3 Sets
10 Reps
@7
5
Hip Adductor (Machine)
3 Sets
10 Reps
@7
6
Abs Crunch (Machine)
3 Sets
10 Reps
@7
Day 5
1
Chest Press (Machine)
2 Sets
10 Reps
@7
2
Chin-Up (Assisted)
3 Sets
10 Reps
@7
3
Seated Dip (Machine)
3 Sets
10 Reps
@7
4
Bicep Curl (Machine)
3 Sets
10 Reps
@7
5
Lat Pulldown
3 Sets
10 Reps
@7
Day 1
1
Chest Press (Machine)
2 Sets
10 Reps
@7
2
Dip (Assisted)
3 Sets
10 Reps
@7
3
Pull-Up (Assisted)
3 Sets
10 Reps
@7
4
Chin-Up (Assisted)
3 Sets
10 Reps
@7
5
Bicep Curl (Machine)
3 Sets
10 Reps
@7
Day 2
1
Leg Press
3 Sets
10 Reps
@7
2
Seated Calf Raise
3 Sets
10 Reps
@7
3
Seated Hamstring Curl
3 Sets
10 Reps
@7
4
Leg Extension
3 Sets
10 Reps
@7
5
Hip Abductor (Machine)
3 Sets
10 Reps
@7
6
Hip Adductor (Machine)
3 Sets
10 Reps
@7
Day 3
1
Shoulder Press (Machine)
2 Sets
10 Reps
@7
2
Seated Dip (Machine)
3 Sets
10 Reps
@7
3
Lat Pulldown
3 Sets
10 Reps
@7
4
Bicep Curl (Machine)
3 Sets
10 Reps
@7
5
Reverse Pec Deck
3 Sets
10 Reps
@7
Day 4
1
Romanian Deadlift (Dumbbell)
2 Sets
10 Reps
@7
2
Leg Extension
3 Sets
10 Reps
@7
3
Hamstring Curl
3 Sets
10 Reps
@7
4
Hip Abductor (Machine)
3 Sets
10 Reps
@7
5
Hip Adductor (Machine)
3 Sets
10 Reps
@7
6
Abs Crunch (Machine)
3 Sets
10 Reps
@7
Day 5
1
Chest Press (Machine)
2 Sets
10 Reps
@7
2
Chin-Up (Assisted)
3 Sets
10 Reps
@7
3
Seated Dip (Machine)
3 Sets
10 Reps
@7
4
Bicep Curl (Machine)
3 Sets
10 Reps
@7
5
Lat Pulldown
3 Sets
10 Reps
@7
Day 1
1
Chest Press (Machine)
2 Sets
10 Reps
@7
2
Dip (Assisted)
3 Sets
10 Reps
@7
3
Pull-Up (Assisted)
3 Sets
10 Reps
@7
4
Chin-Up (Assisted)
3 Sets
10 Reps
@7
5
Bicep Curl (Machine)
3 Sets
10 Reps
@7
Day 2
1
Leg Press
3 Sets
10 Reps
@7
2
Seated Calf Raise
3 Sets
10 Reps
@7
3
Seated Hamstring Curl
3 Sets
10 Reps
@7
4
Leg Extension
3 Sets
10 Reps
@7
5
Hip Abductor (Machine)
3 Sets
10 Reps
@7
6
Hip Adductor (Machine)
3 Sets
10 Reps
@7
Day 3
1
Shoulder Press (Machine)
2 Sets
10 Reps
@7
2
Seated Dip (Machine)
3 Sets
10 Reps
@7
3
Lat Pulldown
3 Sets
10 Reps
@7
4
Bicep Curl (Machine)
3 Sets
10 Reps
@7
5
Reverse Pec Deck
3 Sets
10 Reps
@7
Day 4
1
Romanian Deadlift (Dumbbell)
2 Sets
10 Reps
@7
2
Leg Extension
3 Sets
10 Reps
@7
3
Hamstring Curl
3 Sets
10 Reps
@7
4
Hip Abductor (Machine)
3 Sets
10 Reps
@7
5
Hip Adductor (Machine)
3 Sets
10 Reps
@7
6
Abs Crunch (Machine)
3 Sets
10 Reps
@7
Day 5
1
Chest Press (Machine)
2 Sets
10 Reps
@7
2
Chin-Up (Assisted)
3 Sets
10 Reps
@7
3
Seated Dip (Machine)
3 Sets
10 Reps
@7
4
Bicep Curl (Machine)
3 Sets
10 Reps
@7
5
Lat Pulldown
3 Sets
10 Reps
@7
Day 1
1
Chest Press (Machine)
2 Sets
10 Reps
@7
2
Dip (Assisted)
3 Sets
10 Reps
@7
3
Pull-Up (Assisted)
3 Sets
10 Reps
@7
4
Chin-Up (Assisted)
3 Sets
10 Reps
@7
5
Bicep Curl (Machine)
3 Sets
10 Reps
@7
Day 2
1
Leg Press
3 Sets
10 Reps
@7
2
Seated Calf Raise
3 Sets
10 Reps
@7
3
Seated Hamstring Curl
3 Sets
10 Reps
@7
4
Leg Extension
3 Sets
10 Reps
@7
5
Hip Abductor (Machine)
3 Sets
10 Reps
@7
6
Hip Adductor (Machine)
3 Sets
10 Reps
@7
Day 3
1
Shoulder Press (Machine)
2 Sets
10 Reps
@7
2
Seated Dip (Machine)
3 Sets
10 Reps
@7
3
Lat Pulldown
3 Sets
10 Reps
@7
4
Bicep Curl (Machine)
3 Sets
10 Reps
@7
5
Reverse Pec Deck
3 Sets
10 Reps
@7
Day 4
1
Romanian Deadlift (Dumbbell)
2 Sets
10 Reps
@7
2
Leg Extension
3 Sets
10 Reps
@7
3
Hamstring Curl
3 Sets
10 Reps
@7
4
Hip Abductor (Machine)
3 Sets
10 Reps
@7
5
Hip Adductor (Machine)
3 Sets
10 Reps
@7
6
Abs Crunch (Machine)
3 Sets
10 Reps
@7
Day 5
1
Chest Press (Machine)
2 Sets
10 Reps
@7
2
Chin-Up (Assisted)
3 Sets
10 Reps
@7
3
Seated Dip (Machine)
3 Sets
10 Reps
@7
4
Bicep Curl (Machine)
3 Sets
10 Reps
@7
5
Lat Pulldown
3 Sets
10 Reps
@7
Day 1
1
Chest Press (Machine)
2 Sets
10 Reps
@7
2
Dip (Assisted)
3 Sets
10 Reps
@7
3
Pull-Up (Assisted)
3 Sets
10 Reps
@7
4
Chin-Up (Assisted)
3 Sets
10 Reps
@7
5
Bicep Curl (Machine)
3 Sets
10 Reps
@7
Day 2
1
Leg Press
3 Sets
10 Reps
@7
2
Seated Calf Raise
3 Sets
10 Reps
@7
3
Seated Hamstring Curl
3 Sets
10 Reps
@7
4
Leg Extension
3 Sets
10 Reps
@7
5
Hip Abductor (Machine)
3 Sets
10 Reps
@7
6
Hip Adductor (Machine)
3 Sets
10 Reps
@7
Day 3
1
Shoulder Press (Machine)
2 Sets
10 Reps
@7
2
Seated Dip (Machine)
3 Sets
10 Reps
@7
3
Lat Pulldown
3 Sets
10 Reps
@7
4
Bicep Curl (Machine)
3 Sets
10 Reps
@7
5
Reverse Pec Deck
3 Sets
10 Reps
@7
Day 4
1
Romanian Deadlift (Dumbbell)
2 Sets
10 Reps
@7
2
Leg Extension
3 Sets
10 Reps
@7
3
Hamstring Curl
3 Sets
10 Reps
@7
4
Hip Abductor (Machine)
3 Sets
10 Reps
@7
5
Hip Adductor (Machine)
3 Sets
10 Reps
@7
6
Abs Crunch (Machine)
3 Sets
10 Reps
@7
Day 5
1
Chest Press (Machine)
2 Sets
10 Reps
@7
2
Chin-Up (Assisted)
3 Sets
10 Reps
@7
3
Seated Dip (Machine)
3 Sets
10 Reps
@7
4
Bicep Curl (Machine)
3 Sets
10 Reps
@7
5
Lat Pulldown
3 Sets
10 Reps
@7
Day 1
1
Chest Press (Machine)
2 Sets
10 Reps
@7
2
Dip (Assisted)
3 Sets
10 Reps
@7
3
Pull-Up (Assisted)
3 Sets
10 Reps
@7
4
Chin-Up (Assisted)
3 Sets
10 Reps
@7
5
Bicep Curl (Machine)
3 Sets
10 Reps
@7
Day 2
1
Leg Press
3 Sets
10 Reps
@7
2
Seated Calf Raise
3 Sets
10 Reps
@7
3
Seated Hamstring Curl
3 Sets
10 Reps
@7
4
Leg Extension
3 Sets
10 Reps
@7
5
Hip Abductor (Machine)
3 Sets
10 Reps
@7
6
Hip Adductor (Machine)
3 Sets
10 Reps
@7
Day 3
1
Shoulder Press (Machine)
2 Sets
10 Reps
@7
2
Seated Dip (Machine)
3 Sets
10 Reps
@7
3
Lat Pulldown
3 Sets
10 Reps
@7
4
Bicep Curl (Machine)
3 Sets
10 Reps
@7
5
Reverse Pec Deck
3 Sets
10 Reps
@7
Day 4
1
Romanian Deadlift (Dumbbell)
2 Sets
10 Reps
@7
2
Leg Extension
3 Sets
10 Reps
@7
3
Hamstring Curl
3 Sets
10 Reps
@7
4
Hip Abductor (Machine)
3 Sets
10 Reps
@7
5
Hip Adductor (Machine)
3 Sets
10 Reps
@7
6
Abs Crunch (Machine)
3 Sets
10 Reps
@7
Day 5
1
Chest Press (Machine)
2 Sets
10 Reps
@7
2
Chin-Up (Assisted)
3 Sets
10 Reps
@7
3
Seated Dip (Machine)
3 Sets
10 Reps
@7
4
Bicep Curl (Machine)
3 Sets
10 Reps
@7
5
Lat Pulldown
3 Sets
10 Reps
@7
Day 1
1
Chest Press (Machine)
2 Sets
10 Reps
@7
2
Dip (Assisted)
3 Sets
10 Reps
@7
3
Pull-Up (Assisted)
3 Sets
10 Reps
@7
4
Chin-Up (Assisted)
3 Sets
10 Reps
@7
5
Bicep Curl (Machine)
3 Sets
10 Reps
@7
Day 2
1
Leg Press
3 Sets
10 Reps
@7
2
Seated Calf Raise
3 Sets
10 Reps
@7
3
Seated Hamstring Curl
3 Sets
10 Reps
@7
4
Leg Extension
3 Sets
10 Reps
@7
5
Hip Abductor (Machine)
3 Sets
10 Reps
@7
6
Hip Adductor (Machine)
3 Sets
10 Reps
@7
Day 3
1
Shoulder Press (Machine)
2 Sets
10 Reps
@7
2
Seated Dip (Machine)
3 Sets
10 Reps
@7
3
Lat Pulldown
3 Sets
10 Reps
@7
4
Bicep Curl (Machine)
3 Sets
10 Reps
@7
5
Reverse Pec Deck
3 Sets
10 Reps
@7
Day 4
1
Romanian Deadlift (Dumbbell)
2 Sets
10 Reps
@7
2
Leg Extension
3 Sets
10 Reps
@7
3
Hamstring Curl
3 Sets
10 Reps
@7
4
Hip Abductor (Machine)
3 Sets
10 Reps
@7
5
Hip Adductor (Machine)
3 Sets
10 Reps
@7
6
Abs Crunch (Machine)
3 Sets
10 Reps
@7
Day 5
1
Chest Press (Machine)
2 Sets
10 Reps
@7
2
Chin-Up (Assisted)
3 Sets
10 Reps
@7
3
Seated Dip (Machine)
3 Sets
10 Reps
@7
4
Bicep Curl (Machine)
3 Sets
10 Reps
@7
5
Lat Pulldown
3 Sets
10 Reps
@7