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Aravindram program
by Blacytipitech Entertainment
1 athletes joined
Program Description
Train ram
Program Overview
Level
Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
40 minutes
Created
Mar 23, 2024 05:41
Last Edited
May 14, 2024 03:09
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Week 1
1 / 3 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
@8
2
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
4-6 Reps
@6
@8
@9
3
Lateral Raise (Dumbbell)
3 Sets
@8
4
Shoulder Press (Machine)
3 Sets
@8
5
Tricep Pushdown (Cable)
3 Sets
@8
Day 2
1
Leg Extension
3 Sets
@8
2
Leg Curl
3 Sets
@8
3
Leg Press
3 Sets
@8
4
Seated Calf Raise
3 Sets
@7
5
Incline Curl (Dumbbell)
3 Sets
@8
6
Hammer Curl
3 Sets
@8
Day 3
1
Push Up
2 Sets
1 Set
@8
@10
2
Cable Crossover
1 Set
1 Set
1 Set
@6
@6.5
@7
3
Chest Fly (Machine)
3 Sets
@8
4
Dip (Weighted)
1 Set
@9.5
5
Tricep Extension (Machine)
1 Set
1 Set
1 Set
@8.5
@8
@7.5
6
Arnold Press
3 Sets
@8
7
Shrug (Dumbbell)
2 Sets
@8.5
Day 4
1
Bulgarian Split Squat (Dumbbell)
1 Set
2
Deadlift (Barbell)
1 Set
3
Walking Lunge
1 Set
4
Bicep Curl (EZ Bar)
1 Set
5
Chin-Up (Weighted)
1 Set
Day 1
1
Bench Press (Barbell)
3 Sets
@8
2
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
4-6 Reps
@6
@8
@9
3
Lateral Raise (Dumbbell)
3 Sets
@8
4
Shoulder Press (Machine)
3 Sets
@8
5
Tricep Pushdown (Cable)
3 Sets
@8
Day 2
1
Leg Extension
3 Sets
@8
2
Leg Curl
3 Sets
@8
3
Leg Press
3 Sets
@8
4
Seated Calf Raise
3 Sets
@7
5
Incline Curl (Dumbbell)
3 Sets
@8
6
Hammer Curl
3 Sets
@8
Day 3
1
Push Up
2 Sets
1 Set
@8
@10
2
Cable Crossover
1 Set
1 Set
1 Set
@6
@6.5
@7
3
Chest Fly (Machine)
3 Sets
@8
4
Dip (Weighted)
1 Set
@9.5
5
Tricep Extension (Machine)
1 Set
1 Set
1 Set
@8.5
@8
@7.5
6
Arnold Press
3 Sets
@8
7
Shrug (Dumbbell)
2 Sets
@8.5
Day 4
1
Bulgarian Split Squat (Dumbbell)
1 Set
2
Deadlift (Barbell)
1 Set
3
Walking Lunge
1 Set
4
Bicep Curl (EZ Bar)
1 Set
5
Chin-Up (Weighted)
1 Set
Day 1
1
Bench Press (Barbell)
3 Sets
@8
2
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
4-6 Reps
@6
@8
@9
3
Lateral Raise (Dumbbell)
3 Sets
@8
4
Shoulder Press (Machine)
3 Sets
@8
5
Tricep Pushdown (Cable)
3 Sets
@8
Day 2
1
Leg Extension
3 Sets
@8
2
Leg Curl
3 Sets
@8
3
Leg Press
3 Sets
@8
4
Seated Calf Raise
3 Sets
@7
5
Incline Curl (Dumbbell)
3 Sets
@8
6
Hammer Curl
3 Sets
@8
Day 3
1
Push Up
2 Sets
1 Set
@8
@10
2
Cable Crossover
1 Set
1 Set
1 Set
@6
@6.5
@7
3
Chest Fly (Machine)
3 Sets
@8
4
Dip (Weighted)
1 Set
@9.5
5
Tricep Extension (Machine)
1 Set
1 Set
1 Set
@8.5
@8
@7.5
6
Arnold Press
3 Sets
@8
7
Shrug (Dumbbell)
2 Sets
@8.5
Day 4
1
Bulgarian Split Squat (Dumbbell)
1 Set
2
Deadlift (Barbell)
1 Set
3
Walking Lunge
1 Set
4
Bicep Curl (EZ Bar)
1 Set
5
Chin-Up (Weighted)
1 Set