Errrabb | Workout Programs | Boostcamp App |

Errrabb

by Souhail

3 athletes joined

Program Description

wotigigig

Program Overview

Level

Intermediate

Goal

Bodybuilding

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

60 minutes

Created

Jun 04, 2024 07:54

Last Edited

Jun 07, 2024 09:26

down_app

Day 1

1

Squat (Barbell)

3 Sets

6-10 Reps

3A

Leg Extension

3 Sets

6-8 Reps

@10

3B

Sissy Squat

3 Sets

10+ Reps

@10

4

Stiff Leg Deadlift

3 Sets

6-8 Reps

5

Lying Leg Curl

3 Sets

6-8 Reps

6

Standing Calf Raise

4 Sets

6-8 Reps

Day 2

1

Bench Press (Dumbbell)

3 Sets

7-10 Reps

2

Chest Fly (Cable)

3 Sets

8-12 Reps

3

Dip (Bodyweight)

3 Sets

8-12 Reps

4

Incline Bench Press (Smith Machine)

3 Sets

6-8 Reps

@10

5

Tricep Extension (Cable)

2 Sets

8-12 Reps

6

Tricep Rope Push Down (Cable)

2 Sets

8-12 Reps

Day 4

1A

Lateral Raise (Cable)

3 Sets

10 Reps

1B

One Arm Lateral Raise (Cable)

3 Sets

10 Reps

2

Rear Delt Row

3 Sets

10 Reps

3

Shrug (Dumbbell)

4 Sets

7-10 Reps

4

Wrist Curls

3 Sets

12 Reps

5

Reverse Wrist Curl (Dumbbell)

3 Sets

12 Reps

6

Abs Crunch (Weighted)

1 Set

12 Reps

7

Plank

1 Set

1 mins

Day 3

1A

T-Bar Row

3 Sets

7-10 Reps

1B

Shrug (Dumbbell)

3 Sets

10 Reps

2

Wide Grip Lat Pulldown

3 Sets

7-10 Reps

3

Seated Row (Cable)

3 Sets

7-10 Reps

4

Single Arm Row (Dumbbell)

3 Sets

7-10 Reps

5

Hammer Curl

3 Sets

10 Reps

6

Bicep Curl (Barbell)

3 Sets

10 Reps

7

Incline Curl (Dumbbell)

3 Sets

10 Reps