logo
Amelkz PSI
by Nicholas M.
1 athletes joined
Program Description
To pump some PSI into the triceps
Program Overview
Level
Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Jan 09, 2024 04:06
Last Edited
May 07, 2024 10:39
down_app
Week 1
1 / 12 Weeks
Day 1
1
Hammer Strength Horizontal Chest Press
3 Sets
8-12 Reps
2
Incline Chest Press (Machine)
3 Sets
8-12 Reps
3
Military Press (Smith Machine)
3 Sets
8-12 Reps
4
Reverse Pec Deck
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
6
Pec Deck (Machine)
3 Sets
10-12 Reps
Day 2
1
Pull-Up (Weighted)
3 Sets
8-10 Reps
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
3
Lat Pulldown
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7.5
4
Farmer's Walk (Weighted)
3 Sets
0.5-1 mins
5
Upright Row (Smith Machine)
3 Sets
8-12 Reps
6
Leg Press
3 Sets
8-12 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
6-8 Reps
2
Dip (Bodyweight)
3 Sets
8-12 Reps
3
Shoulder Press (Machine)
3 Sets
8-12 Reps
4
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
5
Hammer Curl
3 Sets
8-12 Reps
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
Day 1
1
Hammer Strength Horizontal Chest Press
3 Sets
8-12 Reps
2
Incline Chest Press (Machine)
3 Sets
8-12 Reps
3
Military Press (Smith Machine)
3 Sets
8-12 Reps
4
Reverse Pec Deck
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
6
Pec Deck (Machine)
3 Sets
10-12 Reps
Day 2
1
Pull-Up (Weighted)
3 Sets
8-10 Reps
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
3
Lat Pulldown
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7.5
4
Farmer's Walk (Weighted)
3 Sets
0.5-1 mins
5
Upright Row (Smith Machine)
3 Sets
8-12 Reps
6
Leg Press
3 Sets
8-12 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
6-8 Reps
2
Dip (Bodyweight)
3 Sets
8-12 Reps
3
Shoulder Press (Machine)
3 Sets
8-12 Reps
4
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
5
Hammer Curl
3 Sets
8-12 Reps
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
Day 1
1
Hammer Strength Horizontal Chest Press
3 Sets
8-12 Reps
2
Incline Chest Press (Machine)
3 Sets
8-12 Reps
3
Military Press (Smith Machine)
3 Sets
8-12 Reps
4
Reverse Pec Deck
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
6
Pec Deck (Machine)
3 Sets
10-12 Reps
Day 2
1
Pull-Up (Weighted)
3 Sets
8-10 Reps
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
3
Lat Pulldown
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7.5
4
Farmer's Walk (Weighted)
3 Sets
0.5-1 mins
5
Upright Row (Smith Machine)
3 Sets
8-12 Reps
6
Leg Press
3 Sets
8-12 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
6-8 Reps
2
Dip (Bodyweight)
3 Sets
8-12 Reps
3
Shoulder Press (Machine)
3 Sets
8-12 Reps
4
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
5
Hammer Curl
3 Sets
8-12 Reps
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
Day 1
1
Hammer Strength Horizontal Chest Press
3 Sets
8-12 Reps
2
Incline Chest Press (Machine)
3 Sets
8-12 Reps
3
Military Press (Smith Machine)
3 Sets
8-12 Reps
4
Reverse Pec Deck
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
6
Pec Deck (Machine)
3 Sets
10-12 Reps
Day 2
1
Pull-Up (Weighted)
3 Sets
8-10 Reps
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
3
Lat Pulldown
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7.5
4
Farmer's Walk (Weighted)
3 Sets
0.5-1 mins
5
Upright Row (Smith Machine)
3 Sets
8-12 Reps
6
Leg Press
3 Sets
8-12 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
6-8 Reps
2
Dip (Bodyweight)
3 Sets
8-12 Reps
3
Shoulder Press (Machine)
3 Sets
8-12 Reps
4
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
5
Hammer Curl
3 Sets
8-12 Reps
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
Day 1
1
Hammer Strength Horizontal Chest Press
3 Sets
8-12 Reps
2
Incline Chest Press (Machine)
3 Sets
8-12 Reps
3
Military Press (Smith Machine)
3 Sets
8-12 Reps
4
Reverse Pec Deck
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
6
Pec Deck (Machine)
3 Sets
10-12 Reps
Day 2
1
Pull-Up (Weighted)
3 Sets
8-10 Reps
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
3
Lat Pulldown
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7.5
4
Farmer's Walk (Weighted)
3 Sets
0.5-1 mins
5
Upright Row (Smith Machine)
3 Sets
8-12 Reps
6
Leg Press
3 Sets
8-12 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
6-8 Reps
2
Dip (Bodyweight)
3 Sets
8-12 Reps
3
Shoulder Press (Machine)
3 Sets
8-12 Reps
4
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
5
Hammer Curl
3 Sets
8-12 Reps
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
Day 1
1
Hammer Strength Horizontal Chest Press
3 Sets
8-12 Reps
2
Incline Chest Press (Machine)
3 Sets
8-12 Reps
3
Military Press (Smith Machine)
3 Sets
8-12 Reps
4
Reverse Pec Deck
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
6
Pec Deck (Machine)
3 Sets
10-12 Reps
Day 2
1
Pull-Up (Weighted)
3 Sets
8-10 Reps
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
3
Lat Pulldown
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7.5
4
Farmer's Walk (Weighted)
3 Sets
0.5-1 mins
5
Upright Row (Smith Machine)
3 Sets
8-12 Reps
6
Leg Press
3 Sets
8-12 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
6-8 Reps
2
Dip (Bodyweight)
3 Sets
8-12 Reps
3
Shoulder Press (Machine)
3 Sets
8-12 Reps
4
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
5
Hammer Curl
3 Sets
8-12 Reps
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
Day 1
1
Hammer Strength Horizontal Chest Press
3 Sets
8-12 Reps
2
Incline Chest Press (Machine)
3 Sets
8-12 Reps
3
Military Press (Smith Machine)
3 Sets
8-12 Reps
4
Reverse Pec Deck
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
6
Pec Deck (Machine)
3 Sets
10-12 Reps
Day 2
1
Pull-Up (Weighted)
3 Sets
8-10 Reps
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
3
Lat Pulldown
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7.5
4
Farmer's Walk (Weighted)
3 Sets
0.5-1 mins
5
Upright Row (Smith Machine)
3 Sets
8-12 Reps
6
Leg Press
3 Sets
8-12 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
6-8 Reps
2
Dip (Bodyweight)
3 Sets
8-12 Reps
3
Shoulder Press (Machine)
3 Sets
8-12 Reps
4
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
5
Hammer Curl
3 Sets
8-12 Reps
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
Day 1
1
Hammer Strength Horizontal Chest Press
3 Sets
8-12 Reps
2
Incline Chest Press (Machine)
3 Sets
8-12 Reps
3
Military Press (Smith Machine)
3 Sets
8-12 Reps
4
Reverse Pec Deck
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
6
Pec Deck (Machine)
3 Sets
10-12 Reps
Day 2
1
Pull-Up (Weighted)
3 Sets
8-10 Reps
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
3
Lat Pulldown
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7.5
4
Farmer's Walk (Weighted)
3 Sets
0.5-1 mins
5
Upright Row (Smith Machine)
3 Sets
8-12 Reps
6
Leg Press
3 Sets
8-12 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
6-8 Reps
2
Dip (Bodyweight)
3 Sets
8-12 Reps
3
Shoulder Press (Machine)
3 Sets
8-12 Reps
4
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
5
Hammer Curl
3 Sets
8-12 Reps
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
Day 1
1
Hammer Strength Horizontal Chest Press
3 Sets
8-12 Reps
2
Incline Chest Press (Machine)
3 Sets
8-12 Reps
3
Military Press (Smith Machine)
3 Sets
8-12 Reps
4
Reverse Pec Deck
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
6
Pec Deck (Machine)
3 Sets
10-12 Reps
Day 2
1
Pull-Up (Weighted)
3 Sets
8-10 Reps
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
3
Lat Pulldown
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7.5
4
Farmer's Walk (Weighted)
3 Sets
0.5-1 mins
5
Upright Row (Smith Machine)
3 Sets
8-12 Reps
6
Leg Press
3 Sets
8-12 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
6-8 Reps
2
Dip (Bodyweight)
3 Sets
8-12 Reps
3
Shoulder Press (Machine)
3 Sets
8-12 Reps
4
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
5
Hammer Curl
3 Sets
8-12 Reps
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
Day 1
1
Hammer Strength Horizontal Chest Press
3 Sets
8-12 Reps
2
Incline Chest Press (Machine)
3 Sets
8-12 Reps
3
Military Press (Smith Machine)
3 Sets
8-12 Reps
4
Reverse Pec Deck
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
6
Pec Deck (Machine)
3 Sets
10-12 Reps
Day 2
1
Pull-Up (Weighted)
3 Sets
8-10 Reps
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
3
Lat Pulldown
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7.5
4
Farmer's Walk (Weighted)
3 Sets
0.5-1 mins
5
Upright Row (Smith Machine)
3 Sets
8-12 Reps
6
Leg Press
3 Sets
8-12 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
6-8 Reps
2
Dip (Bodyweight)
3 Sets
8-12 Reps
3
Shoulder Press (Machine)
3 Sets
8-12 Reps
4
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
5
Hammer Curl
3 Sets
8-12 Reps
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
Day 1
1
Hammer Strength Horizontal Chest Press
3 Sets
8-12 Reps
2
Incline Chest Press (Machine)
3 Sets
8-12 Reps
3
Military Press (Smith Machine)
3 Sets
8-12 Reps
4
Reverse Pec Deck
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
6
Pec Deck (Machine)
3 Sets
10-12 Reps
Day 2
1
Pull-Up (Weighted)
3 Sets
8-10 Reps
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
3
Lat Pulldown
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7.5
4
Farmer's Walk (Weighted)
3 Sets
0.5-1 mins
5
Upright Row (Smith Machine)
3 Sets
8-12 Reps
6
Leg Press
3 Sets
8-12 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
6-8 Reps
2
Dip (Bodyweight)
3 Sets
8-12 Reps
3
Shoulder Press (Machine)
3 Sets
8-12 Reps
4
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
5
Hammer Curl
3 Sets
8-12 Reps
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
Day 1
1
Hammer Strength Horizontal Chest Press
3 Sets
8-12 Reps
2
Incline Chest Press (Machine)
3 Sets
8-12 Reps
3
Military Press (Smith Machine)
3 Sets
8-12 Reps
4
Reverse Pec Deck
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
6
Pec Deck (Machine)
3 Sets
10-12 Reps
Day 2
1
Pull-Up (Weighted)
3 Sets
8-10 Reps
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
3
Lat Pulldown
1 Set
2 Sets
8-12 Reps
8-12 Reps
@7.5
4
Farmer's Walk (Weighted)
3 Sets
0.5-1 mins
5
Upright Row (Smith Machine)
3 Sets
8-12 Reps
6
Leg Press
3 Sets
8-12 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
6-8 Reps
2
Dip (Bodyweight)
3 Sets
8-12 Reps
3
Shoulder Press (Machine)
3 Sets
8-12 Reps
4
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
5
Hammer Curl
3 Sets
8-12 Reps
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps