Full body kart
by Dilbar Khan
3 athletes joined
Program Description
This program make for There People Who finsh with balk ,and need a good fysik
Program Overview
Level
Advanced
Goal
Athletics, Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
150 minutes
Created
Jan 12, 2024 09:37
Last Edited
May 26, 2024 12:12
Week 1
1 / 4 Weeks
Day 4
1
Arnold Press1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
30%
40%
50%
60%
2
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
50%
20%
30%
40%
3
High Row4 Sets
12 Reps
50%
4
Face Pull4 Sets
12 Reps
5
Band Pull Apart4 Sets
12 Reps
6
Overhead Press (Barbell)6 Sets
12 Reps
7
Push Up3 Sets
10 Reps
8
Front Raise3 Sets
12 Reps
Day 1
2
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
16 Reps
16 Reps
16 Reps
16 Reps
16 Reps
30%
40%
50%
60%
70%
3
Decline Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
12 Reps
18 Reps
40%
50%
60%
70%
80%
40%
4
Push Up5 Sets
12 Reps
5
Dip (Weighted)1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
20%
30%
50%
70%
6
Bench Press (Close Grip)3 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
50%
80%
90%
7
Single Arm Tricep Extension (Cable)4 Sets
8 Reps
70%
8
Lying Tricep Extension (Barbell)2 Sets
2 Sets
10 Reps
10 Reps
70%
50%
9
Ab Wheel3 Sets
16 Reps
10
Sit Up1 Set
1 Set
1 Set
22 Reps
16 Reps
18 Reps
11
Hanging Leg Raise3 Sets
8 Reps
Day 2
1
Wide Grip Pull-Up3 Sets
10 Reps
2
Romanian Deadlift (Barbell)3 Sets
12 Reps
30%
3
Deadlift (Barbell)2 Sets
1 Set
1 Set
6 Reps
8 Reps
10 Reps
65%
50%
30%
4
Face Pull1 Set
1 Set
1 Set
1 Set
12 Reps
16 Reps
22 Reps
18 Reps
50%
50%
60%
80%
5
Bent Over Row (Barbell)3 Sets
1 Set
12 Reps
16 Reps
50%
60%
6
Lat Pulldown1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
16 Reps
22 Reps
16 Reps
12 Reps
50%
60%
70%
80%
90%
7
T-Bar Row1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
10%
20%
30%
40%
70%
8
Hanging Leg Raise4 Sets
10 Reps
9
Abs Crunch (Bodyweight)4 Sets
10 Reps
10
Reverse Abs Crunch (Bodyweight)4 Sets
10 Reps
11
Ab Wheel4 Sets
12 Reps
12
Plank2 Sets
2 Sets
1 Set
1 mins
2 mins
3 mins
13
Decline Crunch5 Sets
10 Reps
Day 3
1
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
12 Reps
12 Reps
12 Reps
40%
40%
50%
60%
70%
2
Leg Press1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
12 Reps
12 Reps
12 Reps
26 Reps
50%
60%
70%
80%
80%
3
Leg Extension1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
20%
30%
40%
50%
4
Leg Curl1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
30%
40%
50%
60%
5
Seated Calf Raise2 Sets
1 Set
1 Set
12 Reps
12 Reps
12 Reps
50%
60%
70%
6
Hanging Leg Raise3 Sets
10 Reps
7
Sit Up3 Sets
10 Reps
8
Ab Wheel3 Sets
10 Reps
9
Plank3 Sets
1 mins
10
Decline Crunch3 Sets
10 Reps
Day 5
1
Bicep Curl (Dumbbell)1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
50%
60%
40%
80%
2
Hammer Curl1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
40%
50%
60%
70%
3
Bicep Curl (Cable)1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
30%
40%
50%
60%
4
Concentration Curl1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
30%
40%
50%
60%
5
Bicep Curl (EZ Bar)3 Sets
12 Reps
40%
6
Seated Dumbbell Curl4 Sets
12 Reps
7
Preacher Curl (Barbell)3 Sets
12 Reps
8
Incline Curl (Dumbbell)4 Sets
12 Reps
9
Bench Press (Close Grip)3 Sets
10 Reps
10
Dumbbell Bench Pullover3 Sets
12 Reps
11
Tricep Rope Push Down (Cable)4 Sets
12 Reps
12
V-Handle Tricep Pushdown (Cable)5 Sets
12 Reps
13
Single Arm Tricep Extension (Cable)6 Sets
8 Reps
Day 6
1
Jog1 Set
60 mins
2
Abs Crunch (Bodyweight)4 Sets
12 Reps
3
Reverse Abs Crunch (Bodyweight)4 Sets
12 Reps
4
Hanging Leg Raise4 Sets
12 Reps
5
Plank3 Sets
2 mins
6
Sit Up3 Sets
12 Reps
7
Ab Wheel3 Sets
12 Reps
8
Decline Crunch3 Sets
12 Reps