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Back and Shoulders Template
by Chance I.
20 athletes joined
5.0
(1 rating)
Program Description
Back and shoulders biased template for building the important muscles first.
Program Overview
Level
Novice, Beginner
Goal
Powerbuilding, Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
80 minutes
Created
Jan 15, 2024 06:51
Last Edited
Jun 15, 2024 02:56
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Week 1
1 / 1 Weeks
Day 2
1
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8.5
2
Bench Press (Paused)
3 Sets
3-5 Reps
@8.5
3
Incline Bench Press (Barbell)
3 Sets
5-8 Reps
@8.5
4
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@9
5
Incline Chest Fly (Dumbbell)
2 Sets
8 Reps
@6.5
6
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
@9
Day 3
1
Squat (Barbell)
6 Sets
1-3 Reps
@9.5
2
Leg Extension
4 Sets
8-12 Reps
@9.5
Day 4
1
Good Morning
2 Sets
8-12 Reps
@8
2
Romanian Deadlift (Barbell)
4 Sets
5-8 Reps
@9
3
Bent Over Row (Barbell)
4 Sets
5-8 Reps
@9
4
Upright Row (Barbell)
3 Sets
8-12 Reps
@8
5
T-Bar Row
2 Sets
8-12 Reps
@9
6
Lying Leg Curl
1 Set
21 Reps
@9
Day 1
1
Pull-Up (Weighted)
3 Sets
6-10 Reps
@8.5
2
Romanian Deadlift (Barbell)
4 Sets
5-8 Reps
@8.5
3
Bent Over Row (Barbell)
4 Sets
5-8 Reps
@8.5
4
Underhand Lat Pulldown
2 Sets
8-12 Reps
@8.5
5
Upright Row (Barbell)
2 Sets
15-20 Reps
@8.5
6
Pullover (Dumbbell)
2 Sets
8-12 Reps
@8.5
7
21s (EZ Bar)
1 Set
21 Reps
@9
Day 5
1
Squat (Barbell)
3 Sets
3-5 Reps
@9.5
2
Leg Extension
2 Sets
8-12 Reps
@9
Day 6
1A
Face Pull
3 Sets
15-20 Reps
@8.5
1B
Upright Row (Barbell)
3 Sets
15-20 Reps
@8.5
2
Front Raise
2 Sets
8-12 Reps
@8.5
3
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
@9