Pushing the limits | Workout Programs | Boostcamp App |

Pushing the limits

by Matthew W.

5.0

(1 rating)

Program Description

OHP-DIPS-ROWS-TRAP BAR DEADS-MILE we Notes: GREAT FOR BICEPS

Program Overview

Level

Novice, Intermediate, Beginner

Goal

Bodybuilding

Equipment

Garage Gym

Program Length

8 weeks

Time Per Workout

70 minutes

Created

Jun 11, 2024 05:08

Last Edited

Jul 11, 2024 12:32

down_app

Day 3

1A

2km Row

1 Set

10 mins

1B

Yoga

1 Set

1C

Dip (Weighted)

3 Sets

2A

Bench Press (Dumbbell)

3 Sets

2B

Bulgarian Split Squat (Dumbbell)

3 Sets

3A

Chest Fly (Cable)

3 Sets

3B

Standing Calf Raise

3 Sets

4

Tricep Pushdown (Cable)

3 Sets

5

Overhead Tricep Extension (Cable)

3 Sets

6

Skull Crusher (Barbell)

3 Sets

7A

Plank

3 Sets

7B

Lying Leg Raise

3 Sets

7C

Hanging Leg Raise

3 Sets

Day 1

1

Jog

1 Set

8 mins

@7.5

2

Yoga

1 Set

10 mins

@7.5

3A

Military Press (Barbell)

3 Sets

3B

Sissy Squat

3 Sets

4A

Lateral Raise (Dumbbell)

3 Sets

4B

Lateral Box Jump

3 Sets

5A

Single Arm Shoulder Press

3 Sets

5B

Romanian Deadlift (Dumbbell)

3 Sets

6A

Face Pull

4 Sets

6B

Wall Sit

3 Sets

7A

Shrug (Trap Bar)

3 Sets

Day 2

1A

Walk

1 Set

10 mins

@7.5

1B

Yoga

1 Set

10 mins

2A

Kettlebell Swing

2 Sets

3A

Trap Bar Deadlift

1 Set

1 Set

1 Set

5 Reps

3 Reps

1 Reps

@6

@7

@7

4

Kroc Row

3 Sets

5

Pull-Up (Weighted)

3 Sets

6

Spider Curl

3 Sets

7

Bicep Curl (Barbell)

3 Sets

8

Hammer Curl

3 Sets