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Gang program
by 윤태성
Program Description
Gang
Program Overview
Level
Beginner, Novice, Intermediate, Advanced
Goal
Muscle & Sculpting
Equipment
Garage Gym
Program Length
5 weeks
Time Per Workout
90 minutes
Created
Jun 02, 2024 03:18
Last Edited
Jun 03, 2024 07:49
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Week 1
1 / 5 Weeks
Day 1
1
Pec Deck (Machine)
4 Sets
@10
2
Bench Press (Barbell)
4 Sets
@10
3
Chest Press (Machine)
4 Sets
@10
4
Pull-Up (Weighted)
4 Sets
@10
5
Lat Pulldown
4 Sets
@10
6
Armpulldown
4 Sets
@10
7
Tricep Extension (Cable)
3 Sets
@10
8
Tricep Rope Push Down (Cable)
3 Sets
@10
9
Bench Press (Close Grip)
3 Sets
@10
10
Bicep Curl (Barbell)
3 Sets
@10
11
Incline Curl (Dumbbell)
3 Sets
@10
12
Hammer Curl
3 Sets
@10
Day 1
1
Squat (Paused)
3 Sets
@10
2
Leg Press
3 Sets
@10
3
Leg Curl
3 Sets
@10
4
Reverse Pec Deck
3 Sets
@10
5
Overhead Press (Barbell)
3 Sets
@10
6
Front Raise
3 Sets
@10
Day 1
1
Bench Press (Paused)
4 Sets
@10
2
Chest Press (Machine)
4 Sets
@10
3
Chest Fly (Cable)
4 Sets
@10
4
Lying Side Lateral Raise
4 Sets
@10
5
Seated Shoulder Press (Dumbbell)
4 Sets
@10
6
Front Raise
4 Sets
@10
7
Tricep Extension (Cable)
3 Sets
@10
8
Bench Press (Close Grip)
3 Sets
@10
9
Armpulldown
3 Sets
@10
Day 1
1
Pull-Up (Weighted)
3 Sets
@10
2
Seated Row (Cable)
3 Sets
@10
3
Armpulldown
3 Sets
@10
4
Clean Deadlift
3 Sets
5
Leg Press
3 Sets
6
Leg Curl
3 Sets
7
Bicep Curl (EZ Bar)
4 Sets
@8
8
Hammer Curl
4 Sets
@10
Day 1
1
Bench Press (Paused)
3 Sets
@10
2
Lat Pulldown
2 Sets
@10
3
Dumbbell Row
3 Sets
@10
4
Hack Squat
2 Sets
@10
5
Tricep Extension (Dumbbell)
3 Sets
@10
6
Bicep Curl (Barbell)
3 Sets
@10
7
Wrist Curls
2 Sets
@10