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Fighter block 1
by Azooa Ahmed
7 athletes joined
5.0
(1 rating)
Program Description
This program will hopefully help you to reach your limit. Block 1
Program Overview
Level
Novice
Goal
Athletics, Bodybuilding, Powerlifting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
100 minutes
Created
Mar 04, 2024 11:46
Last Edited
May 08, 2024 02:36
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Week 1
1 / 4 Weeks
Day 2
1
Overhead Press (Barbell)
4 Sets
10 Reps
@8
2
Lateral Raise (Dumbbell)
5 Sets
12 Reps
@10
3
Bicep Curl (Barbell)
4 Sets
10 Reps
@9
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
@9
5
Tricep Extension (Cable)
3 Sets
10 Reps
@7
Day 5
1
Squat (Barbell)
4 Sets
10 Reps
@7
2
Single Leg Press
4 Sets
15 Reps
@8
3
Leg Extension
2 Sets
1 Set
15 Reps
15 Reps
@10
@9.5
4
Stiff Leg Deadlift
4 Sets
10 Reps
@7
5
Wrist Curls
3 Sets
15 Reps
@10
Day 1
1
Squat (Barbell)
4 Sets
10 Reps
@7
2
Single Leg Press
4 Sets
15 Reps
@8
3
Leg Extension
2 Sets
1 Set
15 Reps
15 Reps
@10
@9.5
4
Stiff Leg Deadlift
4 Sets
10 Reps
@7
5
Wrist Curls
3 Sets
15 Reps
@10
Day 6
1
Barbell Row
4 Sets
10 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
4
Face Pull
4 Sets
15 Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@9
Day 3
1
Deadlift (Barbell)
4 Sets
10 Reps
@7
2
Lat Pulldown
3 Sets
10 Reps
@8
3
Dumbbell Row
3 Sets
10 Reps
@8.5
4
Rear Delt Fly (Dumbbell)
5 Sets
10 Reps
@10
5
Face Pull
5 Sets
10 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
1 Set
10 Reps
15 Reps
@7
@6
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Incline Chest Fly (Dumbbell)
3 Sets
10 Reps
@7
4
Lateral Raise (Dumbbell)
6 Sets
10 Reps
@9
5
Seated Calf Raise
4 Sets
10 Reps
@10
Day 1
1
Squat (Barbell)
4 Sets
10 Reps
@7
2
Single Leg Press
4 Sets
15 Reps
@8
3
Leg Extension
2 Sets
1 Set
15 Reps
15 Reps
@10
@9.5
4
Stiff Leg Deadlift
4 Sets
10 Reps
@7
5
Wrist Curls
3 Sets
15 Reps
@10
Day 2
1
Overhead Press (Barbell)
4 Sets
10 Reps
@8
2
Lateral Raise (Dumbbell)
5 Sets
12 Reps
@10
3
Bicep Curl (Barbell)
4 Sets
10 Reps
@9
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
@9
5
Tricep Extension (Cable)
3 Sets
10 Reps
@7
Day 3
1
Deadlift (Barbell)
4 Sets
10 Reps
@7
2
Lat Pulldown
3 Sets
10 Reps
@8
3
Dumbbell Row
3 Sets
10 Reps
@8.5
4
Rear Delt Fly (Dumbbell)
5 Sets
10 Reps
@10
5
Face Pull
5 Sets
10 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
1 Set
10 Reps
15 Reps
@7
@6
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Incline Chest Fly (Dumbbell)
3 Sets
10 Reps
@7
4
Lateral Raise (Dumbbell)
6 Sets
10 Reps
@9
5
Seated Calf Raise
4 Sets
10 Reps
@10
Day 5
1
Squat (Barbell)
4 Sets
10 Reps
@7
2
Single Leg Press
4 Sets
15 Reps
@8
3
Leg Extension
2 Sets
1 Set
15 Reps
15 Reps
@10
@9.5
4
Stiff Leg Deadlift
4 Sets
10 Reps
@7
5
Wrist Curls
3 Sets
15 Reps
@10
Day 6
1
Barbell Row
4 Sets
10 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
4
Face Pull
4 Sets
15 Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@9
Day 1
1
Squat (Barbell)
4 Sets
10 Reps
@7
2
Single Leg Press
4 Sets
15 Reps
@8
3
Leg Extension
2 Sets
1 Set
15 Reps
15 Reps
@10
@9.5
4
Stiff Leg Deadlift
4 Sets
10 Reps
@7
5
Wrist Curls
3 Sets
15 Reps
@10
Day 2
1
Overhead Press (Barbell)
4 Sets
10 Reps
@8
2
Lateral Raise (Dumbbell)
5 Sets
12 Reps
@10
3
Bicep Curl (Barbell)
4 Sets
10 Reps
@9
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
@9
5
Tricep Extension (Cable)
3 Sets
10 Reps
@7
Day 3
1
Deadlift (Barbell)
4 Sets
10 Reps
@7
2
Lat Pulldown
3 Sets
10 Reps
@8
3
Dumbbell Row
3 Sets
10 Reps
@8.5
4
Rear Delt Fly (Dumbbell)
5 Sets
10 Reps
@10
5
Face Pull
5 Sets
10 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
1 Set
10 Reps
15 Reps
@7
@6
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Incline Chest Fly (Dumbbell)
3 Sets
10 Reps
@7
4
Lateral Raise (Dumbbell)
6 Sets
10 Reps
@9
5
Seated Calf Raise
4 Sets
10 Reps
@10
Day 5
1
Squat (Barbell)
4 Sets
10 Reps
@7
2
Single Leg Press
4 Sets
15 Reps
@8
3
Leg Extension
2 Sets
1 Set
15 Reps
15 Reps
@10
@9.5
4
Stiff Leg Deadlift
4 Sets
10 Reps
@7
5
Wrist Curls
3 Sets
15 Reps
@10
Day 6
1
Barbell Row
4 Sets
10 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
4
Face Pull
4 Sets
15 Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@9
Day 1
1
Squat (Barbell)
4 Sets
10 Reps
@7
2
Single Leg Press
4 Sets
15 Reps
@8
3
Leg Extension
2 Sets
1 Set
15 Reps
15 Reps
@10
@9.5
4
Stiff Leg Deadlift
4 Sets
10 Reps
@7
5
Wrist Curls
3 Sets
15 Reps
@10
Day 2
1
Overhead Press (Barbell)
4 Sets
10 Reps
@8
2
Lateral Raise (Dumbbell)
5 Sets
12 Reps
@10
3
Bicep Curl (Barbell)
4 Sets
10 Reps
@9
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
@9
5
Tricep Extension (Cable)
3 Sets
10 Reps
@7
Day 3
1
Deadlift (Barbell)
4 Sets
10 Reps
@7
2
Lat Pulldown
3 Sets
10 Reps
@8
3
Dumbbell Row
3 Sets
10 Reps
@8.5
4
Rear Delt Fly (Dumbbell)
5 Sets
10 Reps
@10
5
Face Pull
5 Sets
10 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
1 Set
10 Reps
15 Reps
@7
@6
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Incline Chest Fly (Dumbbell)
3 Sets
10 Reps
@7
4
Lateral Raise (Dumbbell)
6 Sets
10 Reps
@9
5
Seated Calf Raise
4 Sets
10 Reps
@10
Day 5
1
Squat (Barbell)
4 Sets
10 Reps
@7
2
Single Leg Press
4 Sets
15 Reps
@8
3
Leg Extension
2 Sets
1 Set
15 Reps
15 Reps
@10
@9.5
4
Stiff Leg Deadlift
4 Sets
10 Reps
@7
5
Wrist Curls
3 Sets
15 Reps
@10
Day 6
1
Barbell Row
4 Sets
10 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
10 Reps
@8
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
4
Face Pull
4 Sets
15 Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@9