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Fullbody 3x
by Andreas E.
5 athletes joined
Program Description
..
Program Overview
Level
Beginner, Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
70 minutes
Created
Feb 18, 2024 04:22
Last Edited
May 09, 2024 03:12
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Week 1
1 / 5 Weeks
Day 1
1
Seated Hamstring Curl
2 Sets
10 Reps
@8
2
Belt Squat
1 Set
2 Sets
8 Reps
8 Reps
@7
3
Pull-Up (Assisted)
1 Set
3 Sets
@7
4
Chest Press (Machine)
1 Set
2 Sets
@7
5
Lateral Raise (Machine)
1 Set
1 Set
@8
6
Abs Crunch (Weighted)
2 Sets
Day 2
1
Shoulder Press (Machine)
3 Sets
2
Romanian Deadlift (Barbell)
3 Sets
3
Reverse Pec Deck
3 Sets
4
Bicep Curl (Dumbbell)
2 Sets
5
Hammer Curl
1 Set
@10
6
Toe Press
1 Set
2 Sets
@9
Day 3
1
Single Leg Press
3 Sets
2
Hip Abductor (Machine)
3 Sets
3
Dip (Assisted)
3 Sets
4
Seated Row (Cable)
4 Sets
5
Tricep Rope Push Down (Cable)
3 Sets
1 Set
@10
Day 1
1
Seated Hamstring Curl
2 Sets
10 Reps
@8
2
Belt Squat
1 Set
2 Sets
8 Reps
8 Reps
@7
3
Pull-Up (Assisted)
1 Set
3 Sets
@7
4
Chest Press (Machine)
1 Set
2 Sets
@7
5
Lateral Raise (Machine)
1 Set
1 Set
@8
6
Abs Crunch (Weighted)
2 Sets
Day 2
1
Shoulder Press (Machine)
3 Sets
2
Romanian Deadlift (Barbell)
3 Sets
3
Reverse Pec Deck
3 Sets
4
Bicep Curl (Dumbbell)
2 Sets
5
Hammer Curl
1 Set
@10
6
Toe Press
1 Set
2 Sets
@9
Day 3
1
Single Leg Press
3 Sets
2
Hip Abductor (Machine)
3 Sets
3
Dip (Assisted)
3 Sets
4
Seated Row (Cable)
4 Sets
5
Tricep Rope Push Down (Cable)
3 Sets
1 Set
@10
Day 1
1
Seated Hamstring Curl
2 Sets
10 Reps
@8
2
Belt Squat
1 Set
2 Sets
8 Reps
8 Reps
@7
3
Pull-Up (Assisted)
1 Set
3 Sets
@7
4
Chest Press (Machine)
1 Set
2 Sets
@7
5
Lateral Raise (Machine)
1 Set
1 Set
@8
6
Abs Crunch (Weighted)
2 Sets
Day 2
1
Shoulder Press (Machine)
3 Sets
2
Romanian Deadlift (Barbell)
3 Sets
3
Reverse Pec Deck
3 Sets
4
Bicep Curl (Dumbbell)
2 Sets
5
Hammer Curl
1 Set
@10
6
Toe Press
1 Set
2 Sets
@9
Day 3
1
Single Leg Press
3 Sets
2
Hip Abductor (Machine)
3 Sets
3
Dip (Assisted)
3 Sets
4
Seated Row (Cable)
4 Sets
5
Tricep Rope Push Down (Cable)
3 Sets
1 Set
@10
Day 1
1
Seated Hamstring Curl
2 Sets
10 Reps
@8
2
Belt Squat
1 Set
2 Sets
8 Reps
8 Reps
@7
3
Pull-Up (Assisted)
1 Set
3 Sets
@7
4
Chest Press (Machine)
1 Set
2 Sets
@7
5
Lateral Raise (Machine)
1 Set
1 Set
@8
6
Abs Crunch (Weighted)
2 Sets
Day 2
1
Shoulder Press (Machine)
3 Sets
2
Romanian Deadlift (Barbell)
3 Sets
3
Reverse Pec Deck
3 Sets
4
Bicep Curl (Dumbbell)
2 Sets
5
Hammer Curl
1 Set
@10
6
Toe Press
1 Set
2 Sets
@9
Day 3
1
Single Leg Press
3 Sets
2
Hip Abductor (Machine)
3 Sets
3
Dip (Assisted)
3 Sets
4
Seated Row (Cable)
4 Sets
5
Tricep Rope Push Down (Cable)
3 Sets
1 Set
@10
Day 1
1
Seated Hamstring Curl
2 Sets
10 Reps
@8
2
Belt Squat
1 Set
2 Sets
8 Reps
8 Reps
@7
3
Pull-Up (Assisted)
1 Set
3 Sets
@7
4
Chest Press (Machine)
1 Set
2 Sets
@7
5
Lateral Raise (Machine)
1 Set
1 Set
@8
6
Abs Crunch (Weighted)
2 Sets
Day 2
1
Shoulder Press (Machine)
3 Sets
2
Romanian Deadlift (Barbell)
3 Sets
3
Reverse Pec Deck
3 Sets
4
Bicep Curl (Dumbbell)
2 Sets
5
Hammer Curl
1 Set
@10
6
Toe Press
1 Set
2 Sets
@9
Day 3
1
Single Leg Press
3 Sets
2
Hip Abductor (Machine)
3 Sets
3
Dip (Assisted)
3 Sets
4
Seated Row (Cable)
4 Sets
5
Tricep Rope Push Down (Cable)
3 Sets
1 Set
@10