Adam - Record of Ragnarok

by Robert B.

2 athletes joined

Program Description

Upper-Lower-Upper bodybuilding routine based on Natural Hypertrophy's "Adam" workout. Switched a few exercises around and added a dedicated leg day.

Program Overview

Level

Beginner, Novice, Intermediate

Goal

Bodybuilding

Equipment

Full Gym

Program Length

1 week

Time Per Workout

60 minutes

Created

Jan 17, 2024 09:23

Last Edited

May 08, 2024 02:14

Day 1

Bench Press (Barbell)

3 Sets

6-10 Reps

Seated Row (Machine)

3 Sets

8-12 Reps

Overhead Press (Barbell)

3 Sets

4-8 Reps

Underhand Lat Pulldown

3 Sets

4-6 Reps

Face Pull

3 Sets

12-20 Reps

Reverse Bicep Curl (EZ Bar)

3 Sets

8-12 Reps

Abs Crunch (Weighted)

3 Sets

AMRAP

Neck Curl

3 Sets

15-20 Reps

Neck Extension

3 Sets

15-20 Reps

Day 2

Squat (Barbell)

3 Sets

4-8 Reps

Romanian Deadlift (Barbell)

3 Sets

6-10 Reps

Standing Calf Raise

3 Sets

15-20 Reps

Shrug (Barbell)

3 Sets

12-15 Reps

Hip Abductor (Machine)

3 Sets

12-15 Reps

Abs Crunch (Weighted)

3 Sets

AMRAP

Day 3

Bicep Curl (Barbell)

3 Sets

6-10 Reps

Single Arm Cable Row

3 Sets

8-12 Reps

Overhead Press (Barbell)

3 Sets

6-10 Reps

Wide Grip Lat Pulldown

3 Sets

4-6 Reps

Incline Neutral Grip CGB

3 Sets

8-12 Reps

Lateral Raise (Cable)

3 Sets

12-15 Reps

Abs Crunch (Weighted)

3 Sets

AMRAP