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Full corpo
by Gunther Bast
1 athletes joined
Program Description
Xd
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Apr 29, 2024 08:35
Last Edited
May 07, 2024 10:39
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Week 1
1 / 1 Weeks
Day 1
1
Seated Row (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
2
Incline Bench Press (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
3
Lying Leg Curl
1 Set
1 Set
10 Reps
10 Reps
@9
@10
4
Squat (Smith Machine)
1 Set
1 Set
1 Set
4 Reps
6 Reps
8 Reps
@8.5
@8.5
@8.5
5
Reverse Pec Deck
2 Sets
1 Set
15 Reps
15 Reps
@9
@10
6
Cable Crunch
3 Sets
12 Reps
@9.5
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@9
@9.5
@10
2
Chest Press (Machine)
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
3A
Hip Abductor (Machine)
2 Sets
12 Reps
@9.5
3B
Hip Adductor (Machine)
2 Sets
12 Reps
@9.5
4
Leg Extension
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
5
Lateral Raise (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@9.5
@10
6
Leg Raise (Captain's Chair)
1 Set
1 Set
15 Reps
15 Reps
@9.5
@10
Day 4
1
Leg Curl
1 Set
1 Set
10 Reps
10 Reps
@9
@10
2
Walking Lunge (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@8.5
@9
3
Chest Fly (Machine)
2 Sets
1 Set
12 Reps
12 Reps
@9.5
@10
4
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@10
5
Standing Calf Raise
2 Sets
1 Set
15 Reps
15 Reps
@9.5
@10
6
Reverse Pec Deck
2 Sets
1 Set
15 Reps
15 Reps
@9.5
@10
Day 5
1
Lat Prayer
2 Sets
1 Set
12 Reps
12 Reps
@9
@9.5
2
Chest Press (Machine)
1 Set
1 Set
12 Reps
12 Reps
@8
@9
3
Skull Crusher
2 Sets
1 Set
12 Reps
12 Reps
@9.5
@10
4
Incline Curl (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@9.5
@10
5
Tricep Kickback
1 Set
1 Set
15 Reps
15 Reps
@9.5
@10
6
Hammer Curl
1 Set
1 Set
10 Reps
10 Reps
@9.5
@10
Day 2
1
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9.5
2
Chest Supported Row (Machine)
3 Sets
1 Set
10 Reps
10 Reps
@9
@10
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@9
4
Standing Calf Raise
3 Sets
15 Reps
@9.5
5
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@6.5
7A
Preacher Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
7B
Skull Crusher
1 Set
1 Set
12 Reps
12 Reps
@9.5
@10