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Bwdb ppl
by Maxwell F.
10 athletes joined
Program Description
Body weight and dumbbell ppe
Program Overview
Level
Novice
Goal
Bodybuilding
Equipment
At Home
Program Length
1 week
Time Per Workout
60 minutes
Created
Jan 08, 2024 01:40
Last Edited
Jun 11, 2024 07:27
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Week 1
1 / 1 Weeks
Day 2
1
Pull-Up (Bodyweight)
3 Sets
2-12 Reps
@9
2
Chin-Up (Bodyweight)
3 Sets
3-20 Reps
@9
3
Rear Delt Fly (Dumbbell)
3 Sets
3-15 Reps
@9
4
Wide Grip Pull-Up
3 Sets
3-15 Reps
@9
5
Bicep Curl (Dumbbell)
3 Sets
3-15 Reps
@9
6
Shrug (Dumbbell)
5 Sets
3-30 Reps
@9
7
Lying Leg Raise
2 Sets
3-20 Reps
@9
Day 1
1
Push Up
3 Sets
3-20 Reps
@9
2
Lateral Raise (Dumbbell)
3 Sets
3-15 Reps
@9
3
Push Up
3 Sets
3-15 Reps
@9
4
Push Up
3 Sets
3-15 Reps
@9
5
Hanging Leg Raise
3 Sets
3-15 Reps
@9
Day 3
1
Wall Sit
3 Sets
30-120 secs
@9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
5-15 Reps
@9
3
Standing Calf Raise
3 Sets
10-15 Reps
@9
4
Goblet Squat
3 Sets
3-15 Reps
@9
5
Sit Up
2 Sets
10-15 Reps
@9