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Good stuff

by Garrett M.

1.0

(1 rating)

Program Description

Upper body focused with minor legs.

Program Overview

Level

Intermediate, Novice, Beginner, Advanced

Goal

Muscle & Sculpting

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

80 minutes

Created

May 20, 2024 03:01

Last Edited

May 31, 2024 01:09

down_app

Day 2

1

Bent Over Row (Barbell)

2 Sets

2

Lat Pulldown

3 Sets

3

Chest Supported Row (Machine)

2 Sets

4

Seated Row (Cable)

2 Sets

5

Bicep Curl (Cable)

4 Sets

6

Straight Leg Calf Raise

3 Sets

7

Lying Leg Curl

2 Sets

8

Wrist Curls

3 Sets

Day 3

1

Skull Crusher

3 Sets

2

Overhead Tricep Extension (Cable)

3 Sets

3

Tricep Pushdown (Cable)

3 Sets

4

Lateral Raise (Dumbbell)

4 Sets

5

Romanian Deadlift (Barbell)

2 Sets

Day 4

1

Bicep Curl (EZ Bar)

3 Sets

2

Preacher Curl (Barbell)

3 Sets

3

Bicep Curl (Cable)

3 Sets

4

Pull-Up (Assisted)

4 Sets

5

Incline Bench Press (Smith Machine)

3 Sets

6

Wrist Curls

4 Sets

Day 5

1

Seated Shoulder Press (Dumbbell)

3 Sets

2

Lateral Raise (Dumbbell)

4 Sets

3

Shrug (Dumbbell)

4 Sets

4

Deadlift (Barbell)

2 Sets

5

Leg Extension

2 Sets

6

Lying Leg Curl

2 Sets

7

Standing Calf Raise

3 Sets

Day 1

1

Bench Press (Barbell)

2 Sets

2

Incline Bench Press (Smith Machine)

2 Sets

3

Chest Fly (Machine)

2 Sets

4

Dip (Bodyweight)

4 Sets

5

Shoulder Press (Machine)

3 Sets

6

Leg Press (45 Degrees)

2 Sets

7

Glute Kickback

2 Sets