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Fun and Buff
by Juzy B.
1 athletes joined
Program Description
Personalized program for me with the aim for: -Fun workouts -Building muscle -Deadlift strength without specializing too much -Dip strength (optional)
Program Overview
Level
Intermediate
Goal
Powerbuilding, Bodyweight Fitness
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
100 minutes
Created
Jan 05, 2024 09:43
Last Edited
May 08, 2024 02:13
down_app
Week 1
1 / 6 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
2 Sets
1 Reps
3 Reps
100%
85%
2A
Good Morning
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2B
Reverse Wrist Curl (Dumbbell)
3 Sets
AMRAP
@10
2C
Wrist Curls
3 Sets
1 Set
AMRAP
AMRAP
@10
3A
Hack Squat
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3B
Seated Calf Raise
3 Sets
AMRAP
@10
4
Lying Leg Raise
3 Sets
AMRAP
@10
5A
Lying Leg Curl
3 Sets
AMRAP
@10
5B
Hip Adductor (Machine)
3 Sets
AMRAP
@10
6A
Neck Curl
2 Sets
AMRAP
@10
6B
Neck Extension
2 Sets
AMRAP
@10
Day 2
1A
Dip (Weighted)
3 Sets
8-12 Reps
1B
Chin-Up (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
2A
Incline Fly Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2B
Dumbbell Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3A
V-Handle Tricep Pushdown (Cable)
3 Sets
AMRAP
@10
3B
Hammer Curl
3 Sets
1 Set
AMRAP
AMRAP
@10
3C
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
@10
4A
Pullover (Machine)
3 Sets
AMRAP
@10
4B
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
5A
Overhead Tricep Extension (Cable)
3 Sets
AMRAP
@10
5B
Preacher Curl (Barbell)
3 Sets
AMRAP
@10
Day 3
1
Burpee
1 Set
8 mins
@10
2
Box Jump
3 Sets
10 Reps
@6
Day 4
1A
Squat (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@7.5
@8.5
@9.5
1B
Wrist Curls
3 Sets
AMRAP
@10
1C
Reverse Wrist Curl (Dumbbell)
3 Sets
AMRAP
@10
2A
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2B
Seated Calf Raise
3 Sets
AMRAP
@10
3A
Decline Crunch
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@7
@8
@9
3B
Side Bend (Dumbbell)
3 Sets
AMRAP
@10
4A
Leg Curl
3 Sets
AMRAP
@10
4B
Hip Adductor (Machine)
3 Sets
AMRAP
@10
5
Neck Curl
2 Sets
AMRAP
@10
6
Neck Extension
2 Sets
AMRAP
@10
Day 5
1A
Larsen Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
1B
Seated Row (Cable)
3 Sets
1 Set
AMRAP
AMRAP
@10
2A
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2B
Wide Grip Pull-Up
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
3A
Tricep Rope Push Down (Cable)
3 Sets
AMRAP
@10
3B
Concentration Curl
3 Sets
AMRAP
@10
3C
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
@10
4A
Pullover (Machine)
3 Sets
AMRAP
@10
4B
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
5A
Overhead Tricep Extension (Cable)
3 Sets
AMRAP
@10
5B
Incline Curl (Dumbbell)
3 Sets
AMRAP
@10
Day 6
1
Run
1 Set
15 mins
@6
Day 7
1
Run
1 Set
15 mins
@6
Day 2
1A
Dip (Weighted)
3 Sets
8-12 Reps
1B
Chin-Up (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
2A
Incline Fly Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2B
Dumbbell Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3A
V-Handle Tricep Pushdown (Cable)
3 Sets
AMRAP
@10
3B
Hammer Curl
3 Sets
1 Set
AMRAP
AMRAP
@10
3C
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
@10
4A
Pullover (Machine)
3 Sets
AMRAP
@10
4B
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
5A
Overhead Tricep Extension (Cable)
3 Sets
AMRAP
@10
5B
Preacher Curl (Barbell)
3 Sets
AMRAP
@10
Day 3
1
Burpee
1 Set
8 mins
@10
2
Box Jump
3 Sets
10 Reps
@6
Day 4
1A
Squat (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@7.5
@8.5
@9.5
1B
Wrist Curls
3 Sets
AMRAP
@10
1C
Reverse Wrist Curl (Dumbbell)
3 Sets
AMRAP
@10
2A
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2B
Seated Calf Raise
3 Sets
AMRAP
@10
3A
Decline Crunch
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@7
@8
@9
3B
Side Bend (Dumbbell)
3 Sets
AMRAP
@10
4A
Leg Curl
3 Sets
AMRAP
@10
4B
Hip Adductor (Machine)
3 Sets
AMRAP
@10
5
Neck Curl
2 Sets
AMRAP
@10
6
Neck Extension
2 Sets
AMRAP
@10
Day 5
1A
Larsen Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
1B
Seated Row (Cable)
3 Sets
1 Set
AMRAP
AMRAP
@10
2A
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2B
Wide Grip Pull-Up
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
3A
Tricep Rope Push Down (Cable)
3 Sets
AMRAP
@10
3B
Concentration Curl
3 Sets
AMRAP
@10
3C
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
@10
4A
Pullover (Machine)
3 Sets
AMRAP
@10
4B
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
5A
Overhead Tricep Extension (Cable)
3 Sets
AMRAP
@10
5B
Incline Curl (Dumbbell)
3 Sets
AMRAP
@10
Day 6
1
Run
1 Set
15 mins
@6
Day 7
1
Run
1 Set
15 mins
@6
Day 1
1
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Reps
3 Reps
3 Reps
@10
@8.5
@9
2A
Good Morning
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2B
Reverse Wrist Curl (Dumbbell)
3 Sets
AMRAP
@10
2C
Wrist Curls
3 Sets
1 Set
AMRAP
AMRAP
@10
3A
Hack Squat
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3B
Seated Calf Raise
3 Sets
AMRAP
@10
4
Lying Leg Raise
3 Sets
AMRAP
@10
5A
Lying Leg Curl
3 Sets
AMRAP
@10
5B
Hip Adductor (Machine)
3 Sets
AMRAP
@10
6A
Neck Curl
2 Sets
AMRAP
@10
6B
Neck Extension
2 Sets
AMRAP
@10
Day 2
1A
Dip (Weighted)
3 Sets
8-12 Reps
1B
Chin-Up (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
2A
Incline Fly Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2B
Dumbbell Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3A
V-Handle Tricep Pushdown (Cable)
3 Sets
AMRAP
@10
3B
Hammer Curl
3 Sets
1 Set
AMRAP
AMRAP
@10
3C
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
@10
4A
Pullover (Machine)
3 Sets
AMRAP
@10
4B
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
5A
Overhead Tricep Extension (Cable)
3 Sets
AMRAP
@10
5B
Preacher Curl (Barbell)
3 Sets
AMRAP
@10
Day 3
1
Burpee
1 Set
8 mins
@10
2
Box Jump
3 Sets
10 Reps
@6
Day 4
1A
Squat (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@7.5
@8.5
@9.5
1B
Wrist Curls
3 Sets
AMRAP
@10
1C
Reverse Wrist Curl (Dumbbell)
3 Sets
AMRAP
@10
2A
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2B
Seated Calf Raise
3 Sets
AMRAP
@10
3A
Decline Crunch
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@7
@8
@9
3B
Side Bend (Dumbbell)
3 Sets
AMRAP
@10
4A
Leg Curl
3 Sets
AMRAP
@10
4B
Hip Adductor (Machine)
3 Sets
AMRAP
@10
5
Neck Curl
2 Sets
AMRAP
@10
6
Neck Extension
2 Sets
AMRAP
@10
Day 5
1A
Larsen Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
1B
Seated Row (Cable)
3 Sets
1 Set
AMRAP
AMRAP
@10
2A
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2B
Wide Grip Pull-Up
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
3A
Tricep Rope Push Down (Cable)
3 Sets
AMRAP
@10
3B
Concentration Curl
3 Sets
AMRAP
@10
3C
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
@10
4A
Pullover (Machine)
3 Sets
AMRAP
@10
4B
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
5A
Overhead Tricep Extension (Cable)
3 Sets
AMRAP
@10
5B
Incline Curl (Dumbbell)
3 Sets
AMRAP
@10
Day 6
1
Run
1 Set
15 mins
@6
Day 7
1
Run
1 Set
15 mins
@6
Day 1
1A
Good Morning
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
1B
Reverse Wrist Curl (Dumbbell)
3 Sets
AMRAP
@10
1C
Wrist Curls
3 Sets
1 Set
AMRAP
AMRAP
@10
2A
Hack Squat
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2B
Seated Calf Raise
3 Sets
AMRAP
@10
3
Lying Leg Raise
3 Sets
AMRAP
@10
4A
Lying Leg Curl
3 Sets
AMRAP
@10
4B
Hip Adductor (Machine)
3 Sets
AMRAP
@10
5A
Neck Curl
2 Sets
AMRAP
@10
5B
Neck Extension
2 Sets
AMRAP
@10
6
Squat (Low Bar)
1 Set
2 Sets
1 Reps
3 Reps
100%
85%
Day 1
1
Deadlift (Barbell)
1 Set
2 Sets
1 Reps
3 Reps
100%
85%
2A
Good Morning
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2B
Reverse Wrist Curl (Dumbbell)
3 Sets
AMRAP
@10
2C
Wrist Curls
3 Sets
1 Set
AMRAP
AMRAP
@10
3A
Hack Squat
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3B
Seated Calf Raise
3 Sets
AMRAP
@10
4
Lying Leg Raise
3 Sets
AMRAP
@10
5A
Lying Leg Curl
3 Sets
AMRAP
@10
5B
Hip Adductor (Machine)
3 Sets
AMRAP
@10
6A
Neck Curl
2 Sets
AMRAP
@10
6B
Neck Extension
2 Sets
AMRAP
@10
Day 2
1A
Dip (Weighted)
3 Sets
8-12 Reps
1B
Chin-Up (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
2A
Incline Fly Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2B
Dumbbell Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3A
V-Handle Tricep Pushdown (Cable)
3 Sets
AMRAP
@10
3B
Hammer Curl
3 Sets
1 Set
AMRAP
AMRAP
@10
3C
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
@10
4A
Pullover (Machine)
3 Sets
AMRAP
@10
4B
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
5A
Overhead Tricep Extension (Cable)
3 Sets
AMRAP
@10
5B
Preacher Curl (Barbell)
3 Sets
AMRAP
@10
Day 3
1
Burpee
1 Set
8 mins
@10
2
Box Jump
3 Sets
10 Reps
@6
Day 4
1A
Squat (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@7.5
@8.5
@9.5
1B
Wrist Curls
3 Sets
AMRAP
@10
1C
Reverse Wrist Curl (Dumbbell)
3 Sets
AMRAP
@10
2A
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2B
Seated Calf Raise
3 Sets
AMRAP
@10
3A
Decline Crunch
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@7
@8
@9
3B
Side Bend (Dumbbell)
3 Sets
AMRAP
@10
4A
Leg Curl
3 Sets
AMRAP
@10
4B
Hip Adductor (Machine)
3 Sets
AMRAP
@10
5
Neck Curl
2 Sets
AMRAP
@10
6
Neck Extension
2 Sets
AMRAP
@10
Day 5
1A
Larsen Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
1B
Seated Row (Cable)
3 Sets
1 Set
AMRAP
AMRAP
@10
2A
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2B
Wide Grip Pull-Up
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
3A
Tricep Rope Push Down (Cable)
3 Sets
AMRAP
@10
3B
Concentration Curl
3 Sets
AMRAP
@10
3C
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
@10
4A
Pullover (Machine)
3 Sets
AMRAP
@10
4B
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
5A
Overhead Tricep Extension (Cable)
3 Sets
AMRAP
@10
5B
Incline Curl (Dumbbell)
3 Sets
AMRAP
@10
Day 6
1
Run
1 Set
15 mins
@6
Day 7
1
Run
1 Set
15 mins
@6
Day 1
1
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Reps
3 Reps
3 Reps
@10
@8.5
@9
2A
Good Morning
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2B
Reverse Wrist Curl (Dumbbell)
3 Sets
AMRAP
@10
2C
Wrist Curls
3 Sets
1 Set
AMRAP
AMRAP
@10
3A
Hack Squat
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3B
Seated Calf Raise
3 Sets
AMRAP
@10
4
Lying Leg Raise
3 Sets
AMRAP
@10
5A
Lying Leg Curl
3 Sets
AMRAP
@10
5B
Hip Adductor (Machine)
3 Sets
AMRAP
@10
6A
Neck Curl
2 Sets
AMRAP
@10
6B
Neck Extension
2 Sets
AMRAP
@10
Day 2
1A
Dip (Weighted)
3 Sets
8-12 Reps
1B
Chin-Up (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
2A
Incline Fly Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2B
Dumbbell Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3A
V-Handle Tricep Pushdown (Cable)
3 Sets
AMRAP
@10
3B
Hammer Curl
3 Sets
1 Set
AMRAP
AMRAP
@10
3C
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
@10
4A
Pullover (Machine)
3 Sets
AMRAP
@10
4B
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
5A
Overhead Tricep Extension (Cable)
3 Sets
AMRAP
@10
5B
Preacher Curl (Barbell)
3 Sets
AMRAP
@10
Day 3
1
Burpee
1 Set
8 mins
@10
2
Box Jump
3 Sets
10 Reps
@6
Day 4
1A
Squat (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@7.5
@8.5
@9.5
1B
Wrist Curls
3 Sets
AMRAP
@10
1C
Reverse Wrist Curl (Dumbbell)
3 Sets
AMRAP
@10
2A
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2B
Seated Calf Raise
3 Sets
AMRAP
@10
3A
Decline Crunch
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@7
@8
@9
3B
Side Bend (Dumbbell)
3 Sets
AMRAP
@10
4A
Leg Curl
3 Sets
AMRAP
@10
4B
Hip Adductor (Machine)
3 Sets
AMRAP
@10
5
Neck Curl
2 Sets
AMRAP
@10
6
Neck Extension
2 Sets
AMRAP
@10
Day 5
1A
Larsen Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
1B
Seated Row (Cable)
3 Sets
1 Set
AMRAP
AMRAP
@10
2A
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2B
Wide Grip Pull-Up
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
3A
Tricep Rope Push Down (Cable)
3 Sets
AMRAP
@10
3B
Concentration Curl
3 Sets
AMRAP
@10
3C
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
@10
4A
Pullover (Machine)
3 Sets
AMRAP
@10
4B
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
5A
Overhead Tricep Extension (Cable)
3 Sets
AMRAP
@10
5B
Incline Curl (Dumbbell)
3 Sets
AMRAP
@10
Day 6
1
Run
1 Set
15 mins
@6
Day 7
1
Run
1 Set
15 mins
@6
Day 2
1A
Dip (Weighted)
3 Sets
8-12 Reps
1B
Chin-Up (Weighted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
2A
Incline Fly Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2B
Dumbbell Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3A
V-Handle Tricep Pushdown (Cable)
3 Sets
AMRAP
@10
3B
Hammer Curl
3 Sets
1 Set
AMRAP
AMRAP
@10
3C
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
@10
4A
Pullover (Machine)
3 Sets
AMRAP
@10
4B
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
5A
Overhead Tricep Extension (Cable)
3 Sets
AMRAP
@10
5B
Preacher Curl (Barbell)
3 Sets
AMRAP
@10
Day 3
1
Burpee
1 Set
8 mins
@10
2
Box Jump
3 Sets
10 Reps
@6
Day 4
1A
Squat (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@7.5
@8.5
@9.5
1B
Wrist Curls
3 Sets
AMRAP
@10
1C
Reverse Wrist Curl (Dumbbell)
3 Sets
AMRAP
@10
2A
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2B
Seated Calf Raise
3 Sets
AMRAP
@10
3A
Decline Crunch
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@7
@8
@9
3B
Side Bend (Dumbbell)
3 Sets
AMRAP
@10
4A
Leg Curl
3 Sets
AMRAP
@10
4B
Hip Adductor (Machine)
3 Sets
AMRAP
@10
5
Neck Curl
2 Sets
AMRAP
@10
6
Neck Extension
2 Sets
AMRAP
@10
Day 5
1A
Larsen Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
1B
Seated Row (Cable)
3 Sets
1 Set
AMRAP
AMRAP
@10
2A
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2B
Wide Grip Pull-Up
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@10
3A
Tricep Rope Push Down (Cable)
3 Sets
AMRAP
@10
3B
Concentration Curl
3 Sets
AMRAP
@10
3C
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
@10
4A
Pullover (Machine)
3 Sets
AMRAP
@10
4B
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
5A
Overhead Tricep Extension (Cable)
3 Sets
AMRAP
@10
5B
Incline Curl (Dumbbell)
3 Sets
AMRAP
@10
Day 6
1
Run
1 Set
15 mins
@6
Day 7
1
Run
1 Set
15 mins
@6
Day 1
1
Squat (Low Bar)
1 Set
2 Sets
1 Reps
3 Reps
100%
85%
2A
Good Morning
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
2B
Reverse Wrist Curl (Dumbbell)
3 Sets
AMRAP
@10
2C
Wrist Curls
3 Sets
1 Set
AMRAP
AMRAP
@10
3A
Hack Squat
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3B
Seated Calf Raise
3 Sets
AMRAP
@10
4
Lying Leg Raise
3 Sets
AMRAP
@10
5A
Lying Leg Curl
3 Sets
AMRAP
@10
5B
Hip Adductor (Machine)
3 Sets
AMRAP
@10
6A
Neck Curl
2 Sets
AMRAP
@10
6B
Neck Extension
2 Sets
AMRAP
@10