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BoostcampPNG
Rakan
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Program Description
Madness
Program Overview
Level
Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
50 minutes
Created
Jul 08, 2024 10:23
Last Edited
Jul 08, 2024 01:00
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Week 1
1 / 12 Weeks
Day 1
1
Lat Pulldown
3 Sets
2
Seated Row (Cable)
3 Sets
3
Chest Supported Row (Machine)
3 Sets
4
Face Pull
3 Sets
5
Bicep Curl (Cable)
3 Sets
6
Bicep Curl (Dumbbell)
3 Sets
Day 2
1
Bench Press (Dumbbell)
3 Sets
2
Overhead Press (Dumbbell)
3 Sets
3
Incline Bench Press (Dumbbell)
3 Sets
4
Lateral Raise (Cable)
3 Sets
5
Tricep Pushdown (Cable)
3 Sets
Day 3
1
Squat (Smith Machine)
3 Sets
2
Single-Leg Leg Curl
3 Sets
3
Leg Press (45 Degrees)
3 Sets
4
Standing Calf Raise
3 Sets
Day 4
1
Lat Pulldown
3 Sets
2
Seated Row (Cable)
3 Sets
3
Chest Supported Row (Machine)
3 Sets
4
Face Pull
3 Sets
5
Bicep Curl (Cable)
3 Sets
6
Bicep Curl (Dumbbell)
3 Sets