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Chodoy
by Hindotero
1 athletes joined
Program Description
build
Program Overview
Level
Beginner
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
May 28, 2024 10:51
Last Edited
May 28, 2024 04:52
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Week 1
1 / 8 Weeks
Day 1
1A
Bench Press (Barbell)
3 Sets
10 Reps
1B
Hammer Curl
3 Sets
10 Reps
2A
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
2B
Lateral Raise (Dumbbell)
3 Sets
12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Chest Supported Row (Machine)
3 Sets
10 Reps
Day 2
1
Romanian Deadlift (Barbell)
4 Sets
10 Reps
2
Leg Press
4 Sets
10 Reps
3
Seated Calf Raise
3 Sets
12 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Chest Supported Row (Machine)
3 Sets
10 Reps
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
12 Reps
2
Hammer Curl
3 Sets
12 Reps
3
Face Pull
3 Sets
12 Reps
4
Tricep Extension (Cable)
3 Sets
12 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
10 Reps
1B
Hammer Curl
3 Sets
10 Reps
2A
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
2B
Lateral Raise (Dumbbell)
3 Sets
12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Chest Supported Row (Machine)
3 Sets
10 Reps
Day 2
1
Romanian Deadlift (Barbell)
4 Sets
10 Reps
2
Leg Press
4 Sets
10 Reps
3
Seated Calf Raise
3 Sets
12 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Chest Supported Row (Machine)
3 Sets
10 Reps
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
12 Reps
2
Hammer Curl
3 Sets
12 Reps
3
Face Pull
3 Sets
12 Reps
4
Tricep Extension (Cable)
3 Sets
12 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
10 Reps
1B
Hammer Curl
3 Sets
10 Reps
2A
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
2B
Lateral Raise (Dumbbell)
3 Sets
12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Chest Supported Row (Machine)
3 Sets
10 Reps
Day 2
1
Romanian Deadlift (Barbell)
4 Sets
10 Reps
2
Leg Press
4 Sets
10 Reps
3
Seated Calf Raise
3 Sets
12 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Chest Supported Row (Machine)
3 Sets
10 Reps
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
12 Reps
2
Hammer Curl
3 Sets
12 Reps
3
Face Pull
3 Sets
12 Reps
4
Tricep Extension (Cable)
3 Sets
12 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
10 Reps
1B
Hammer Curl
3 Sets
10 Reps
2A
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
2B
Lateral Raise (Dumbbell)
3 Sets
12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Chest Supported Row (Machine)
3 Sets
10 Reps
Day 2
1
Romanian Deadlift (Barbell)
4 Sets
10 Reps
2
Leg Press
4 Sets
10 Reps
3
Seated Calf Raise
3 Sets
12 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Chest Supported Row (Machine)
3 Sets
10 Reps
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
12 Reps
2
Hammer Curl
3 Sets
12 Reps
3
Face Pull
3 Sets
12 Reps
4
Tricep Extension (Cable)
3 Sets
12 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
10 Reps
1B
Hammer Curl
3 Sets
10 Reps
2A
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
2B
Lateral Raise (Dumbbell)
3 Sets
12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Chest Supported Row (Machine)
3 Sets
10 Reps
Day 2
1
Romanian Deadlift (Barbell)
4 Sets
10 Reps
2
Leg Press
4 Sets
10 Reps
3
Seated Calf Raise
3 Sets
12 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Chest Supported Row (Machine)
3 Sets
10 Reps
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
12 Reps
2
Hammer Curl
3 Sets
12 Reps
3
Face Pull
3 Sets
12 Reps
4
Tricep Extension (Cable)
3 Sets
12 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
10 Reps
1B
Hammer Curl
3 Sets
10 Reps
2A
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
2B
Lateral Raise (Dumbbell)
3 Sets
12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Chest Supported Row (Machine)
3 Sets
10 Reps
Day 2
1
Romanian Deadlift (Barbell)
4 Sets
10 Reps
2
Leg Press
4 Sets
10 Reps
3
Seated Calf Raise
3 Sets
12 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Chest Supported Row (Machine)
3 Sets
10 Reps
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
12 Reps
2
Hammer Curl
3 Sets
12 Reps
3
Face Pull
3 Sets
12 Reps
4
Tricep Extension (Cable)
3 Sets
12 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
10 Reps
1B
Hammer Curl
3 Sets
10 Reps
2A
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
2B
Lateral Raise (Dumbbell)
3 Sets
12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Chest Supported Row (Machine)
3 Sets
10 Reps
Day 2
1
Romanian Deadlift (Barbell)
4 Sets
10 Reps
2
Leg Press
4 Sets
10 Reps
3
Seated Calf Raise
3 Sets
12 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Chest Supported Row (Machine)
3 Sets
10 Reps
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
12 Reps
2
Hammer Curl
3 Sets
12 Reps
3
Face Pull
3 Sets
12 Reps
4
Tricep Extension (Cable)
3 Sets
12 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
10 Reps
1B
Hammer Curl
3 Sets
10 Reps
2A
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
2B
Lateral Raise (Dumbbell)
3 Sets
12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Chest Supported Row (Machine)
3 Sets
10 Reps
Day 2
1
Romanian Deadlift (Barbell)
4 Sets
10 Reps
2
Leg Press
4 Sets
10 Reps
3
Seated Calf Raise
3 Sets
12 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4
Chest Supported Row (Machine)
3 Sets
10 Reps
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
12 Reps
2
Hammer Curl
3 Sets
12 Reps
3
Face Pull
3 Sets
12 Reps
4
Tricep Extension (Cable)
3 Sets
12 Reps