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Blue Dragon Tripartition(2024, BDT)
by J.DRAGON
13 athletes joined
5.0
(1 rating)
Program Description
myopachynsis and strength
Program Overview
Level
Beginner, Novice, Intermediate, Advanced
Goal
Bodybuilding, Powerbuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
1 week
Time Per Workout
50 minutes
Created
Jan 01, 2024 12:19
Last Edited
May 07, 2024 10:11
down_app
Week 1
1 / 1 Weeks
Day 2
1
Barbell Row
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
@10
@10
@10
2
Incline Bench Press (Smith Machine)
3 Sets
AMRAP
@10
3
Seated Row (Cable)
3 Sets
AMRAP
@10
4
Chest Press (Machine)
3 Sets
AMRAP
@10
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
@10
@10
@10
2
Hack Squat
3 Sets
AMRAP
@10
3
Hip Thrust (Barbell)
3 Sets
AMRAP
@10
4
Seated Calf Raise
3 Sets
AMRAP
@10
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
@10
@10
@10
2
Leg Press (45 Degrees)
3 Sets
AMRAP
@10
3
Lying Leg Curl
3 Sets
AMRAP
@10
4
Leg Extension
3 Sets
AMRAP
@10
Day 5
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
@10
@10
@10
2
Lat Pulldown
3 Sets
AMRAP
@10
3
Incline Bench Press (Dumbbell)
3 Sets
AMRAP
@10
4
Seated Row (Machine)
3 Sets
AMRAP
@10
Day 6
1
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
2
Bicep Curl (EZ Bar)
3 Sets
AMRAP
@10
3
Lying Tricep Extension (Barbell)
3 Sets
AMRAP
@10
4
Reverse Wrist Curl (Barbell)
3 Sets
AMRAP
@10
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
@10
@10
@10
2
Bicep Curl (Machine)
3 Sets
AMRAP
@10
3
Tricep Rope Push Down (Cable)
3 Sets
AMRAP
@10
4
Wrist Curls
3 Sets
AMRAP
@10
What People Are Saying(1 rating)
Only ratings with written feedback are displayed here.
5.00/ 5
J.DRAGONAge 33, Man
6 months ago
0 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Significant modifications
no pains, no gains.