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Abrar's Aesthetics
by Abrar A.
Program Description
Achieving an aesthetic physique
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
70 minutes
Created
Jun 04, 2024 12:31
Last Edited
Jun 18, 2024 07:00
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Week 1
1 / 6 Weeks
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6-12 Reps
@7
2
Push Up
3 Sets
25 Reps
@7
3
Chin-Up (Bodyweight)
3 Sets
8-10 Reps
@7
4
Preacher Curl (EZ Bar)
2 Sets
12 Reps
@7
5
Skull Crusher
2 Sets
10 Reps
@7
6
Tricep Pushdown (Cable)
2 Sets
12 Reps
@7
7
Reverse Wrist Curl (Barbell)
2 Sets
12 Reps
@7
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7
2
Pec Deck (Machine)
2 Sets
6-15 Reps
@7
3
Overhead Extension (Dumbbell)
2 Sets
8-15 Reps
@7
4
Tricep Pushdown (Cable)
2 Sets
AMRAP
@7
5
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@7
6
Hammer Curl
2 Sets
8 Reps
@7
7
Wrist Curls
2 Sets
12-20 Reps
@7
Day 5
1
Face Pull
3 Sets
6-12 Reps
@7
2
Barbell Row
3 Sets
6-10 Reps
@7
3
Pullover (Dumbbell)
2 Sets
6-15 Reps
@7
4
Reeves Shrug
2 Sets
6-12 Reps
@7
5
One Arm Lateral Raise (Cable)
2 Sets
10-20 Reps
@7
6
Shoulder Press (Machine)
2 Sets
6-10 Reps
@7
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
@7
2
Hamstring Curl
3 Sets
8-12 Reps
@7
3
Back Extension (Weighted)
3 Sets
6-12 Reps
@7
4
Hanging Leg Raise
3 Sets
12-20 Reps
@7
5
Side Crunch (Cable)
3 Sets
15 Reps
@7
6
Neck Curl
4 Sets
10 Reps
@6
Day 2
1
Lat Pulldown
2 Sets
1 Set
10 Reps
12 Reps
@7
@7
2
Seated Row (Cable)
3 Sets
12 Reps
@7
3
Pull-Up (Assisted)
3 Sets
10-15 Reps
@7
4
Reverse Pec Deck
3 Sets
8-12 Reps
@7
5
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@7
6
Upright Row (Barbell)
2 Sets
8 Reps
@6