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Gre upper/lower
by Milton N.
Program Description
Bodybuilding and enjoyment.
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
1 week
Time Per Workout
70 minutes
Created
Dec 30, 2023 07:24
Last Edited
May 08, 2024 02:24
down_app
Week 1
1 / 1 Weeks
Day 1
1A
Pull-Up (Weighted)
3 Sets
3-5 Reps
1B
Bench Press (Dumbbell)
3 Sets
6-10 Reps
2A
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
2B
Dumbbell Row
3 Sets
6-10 Reps
3A
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
3B
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
4
Lateral Raise (Dumbbell)
2 Sets
10-20 Reps
Day 2
1A
Front Squat (Barbell)
3 Sets
4-8 Reps
1B
Neck Curl
3 Sets
10-20 Reps
2A
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
2B
Shrug (Barbell)
1 Set
AMRAP
2C
Standing Calf Raise
3 Sets
AMRAP
3A
Standing Behind Neck Shoulder Press (Barbell)
1 Set
15+ Reps
3B
Face Pull
1 Set
AMRAP
4A
Hamstring Curl
2 Sets
8-15 Reps
4B
Decline Crunch
2 Sets
10-15 Reps
5
Farmer's Walk (Weighted)
3 Sets
30 Reps
Day 3
1A
Dip (Weighted)
3 Sets
AMRAP
1B
Chin-Up (Weighted)
3 Sets
5-8 Reps
2A
Overhead Press (Barbell)
3 Sets
6-10 Reps
2B
Dumbbell Row
3 Sets
6-10 Reps
3A
Skull Crusher
3 Sets
8-12 Reps
3B
Preacher Curl (Barbell)
3 Sets
6-12 Reps
4A
Upright Row (Dumbbell)
2 Sets
10-15 Reps
4B
Pullover (Dumbbell)
2 Sets
8-12 Reps
4C
Pec Deck (Machine)
1 Set
8-12 Reps
Day 4
1A
Squat (Barbell)
3 Sets
4-8 Reps
1B
Neck Curl
3 Sets
10-20 Reps
2A
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
2B
Pendlay Row
1 Set
8-12 Reps
2C
Standing Calf Raise
3 Sets
AMRAP
3A
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
3B
Reverse Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
4
Hanging Leg Raise
2 Sets
AMRAP