First Responder Workout 3 Day simple PPL | Workout Programs | Boostcamp App |

First Responder Workout 3 Day simple PPL

by Ryno V.

47 athletes joined

Program Description

Monday, Wednesday, Thursday 1:00 to 2:00 hour workout (Includes 15 min cardio(Boxing)) Building muscle back to basics.

Program Overview

Level

Intermediate

Goal

Bodybuilding, Muscle & Sculpting

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

80 minutes

Created

Feb 04, 2024 11:21

Last Edited

Jul 19, 2024 11:53

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Day 1

1

Bench Press (Paused)

4 Sets

12 Reps

@6

2

Incline Bench Press (Dumbbell)

4 Sets

12 Reps

@7

3

Skull Crusher

4 Sets

12 Reps

@7.5

4

Single Arm Tricep Extension (Cable)

4 Sets

12 Reps

@8

5

Single Arm Cable Lateral Raises

4 Sets

12 Reps

@8

6

Seated Shoulder Press (Dumbbell)

4 Sets

12 Reps

@8.5

7

One Arm Lateral Raise (Cable)

4 Sets

12 Reps

@8

8

Boxing

2 Sets

5 mins

@8.5

Day 2

1

Goblet Squat

4 Sets

12 Reps

@8

2

Romanian Deadlift (Dumbbell)

4 Sets

12 Reps

@7

3

Bulgarian Split Squat (Dumbbell)

4 Sets

12 Reps

@8

4

Walking Lunge

4 Sets

12 Reps

@9.5

5

Abs Crunch (Weighted)

4 Sets

25 Reps

@8

6

Boxing

2 Sets

5 mins

@8.5

Day 3

1

Dumbbell Row

4 Sets

12 Reps

@8.5

2

T-Bar Row

4 Sets

12 Reps

@8.5

3

Lat Pulldown

4 Sets

12 Reps

@9.5

4

Preacher Curl (Dumbbell)

4 Sets

12 Reps

@7.5

5

Hammer Curl

4 Sets

12 Reps

@8

6

Reverse Bicep Curl (EZ Bar)

1 Set

12 Reps

@8

7

Boxing

2 Sets

5 mins

@9.5