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Program Description
בראשית ברא אלוהים את השמיים, את הארץ, ואת החדר כושר. התוכנית באה לבנות בסיס חזק ואסתטי, בדגש על לעזור למתחילים ללמוד את התרגילים הבסיסיים, להתאהב בחדר כושר, ולהוסיף שגרת אימונים כדרך חיים. ניתן להחליף כל תרגיל, ולשנות את ימי המנוחה, שלוש פעמים בשבוע אבל ניתן גם לבוא יום כן ויום לא. שאלות, שינוים בתוכנית, התאמות אישיות תפנו אלי באינסטגרם @danielgovgov או בפרטי
Program Overview
- LevelBeginner, Novice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length3 weeks
- Time Per Workout70 minutes
- CreatedFeb 24, 2024 01:12
- Last EditedJul 08, 2024 05:08
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
8-10 reps
1B
Pull-Up (Assisted)
2
8-10 reps
2
Leg Press
2
10-15 reps
3A
Chest Supported Row (Dumbbell)
2
8-12 reps
3B
Seated Shoulder Press (Dumbbell)
2
8-10 reps
4
Romanian Deadlift (Barbell)
2
8-10 reps
5A
Standing Pullover (Cable)
2
12-15 reps
5B
Upright Row (Cable)
2
12-15 reps
6A
Pec Deck (Machine)
2
10-15 reps
6B
Reverse Pec Deck
2
15-20 reps
7
Hanging Leg Raise
2
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
8-10 reps
1B
Pull-Up (Assisted)
2
8-10 reps
2
Leg Press
2
10-15 reps
3A
Chest Supported Row (Dumbbell)
2
8-12 reps
3B
Seated Shoulder Press (Dumbbell)
2
8-10 reps
4
Romanian Deadlift (Barbell)
2
8-10 reps
5A
Standing Pullover (Cable)
2
12-15 reps
5B
Upright Row (Cable)
2
12-15 reps
6A
Pec Deck (Machine)
2
10-15 reps
6B
Reverse Pec Deck
2
15-20 reps
7
Hanging Leg Raise
2
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
8-10 reps
1B
Pull-Up (Assisted)
2
8-10 reps
2
Leg Press
2
10-15 reps
3A
Chest Supported Row (Dumbbell)
2
8-12 reps
3B
Seated Shoulder Press (Dumbbell)
2
8-10 reps
4
Romanian Deadlift (Barbell)
2
8-10 reps
5A
Standing Pullover (Cable)
2
12-15 reps
5B
Upright Row (Cable)
2
12-15 reps
6A
Pec Deck (Machine)
2
10-15 reps
6B
Reverse Pec Deck
2
15-20 reps
7
Hanging Leg Raise
2
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
6-8 reps
1B
Pull-Up (Assisted)
2
6-8 reps
2
High Bar Squat (Barbell)
2
8-10 reps
3A
Chest Supported Row (Machine)
2
10-12 reps
3B
Shoulder Press (Machine)
2
10-12 reps
4A
Back Extension
2
10-12 reps
4B
Bicep Curl (EZ Bar)
2
8-10 reps
5A
Tricep Rope Push Down (Cable)
2
12-15 reps
5B
Lateral Raise (Dumbbell)
2
12-15 reps
6
Decline Crunch (Weighted)
2
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
6-8 reps
1B
Pull-Up (Assisted)
2
6-8 reps
2
High Bar Squat (Barbell)
2
8-10 reps
3A
Chest Supported Row (Machine)
2
10-12 reps
3B
Shoulder Press (Machine)
2
10-12 reps
4A
Back Extension
2
10-12 reps
4B
Bicep Curl (EZ Bar)
2
8-10 reps
5A
Tricep Rope Push Down (Cable)
2
12-15 reps
5B
Lateral Raise (Dumbbell)
2
12-15 reps
6
Decline Crunch (Weighted)
2
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
6-8 reps
1B
Pull-Up (Assisted)
2
6-8 reps
2
High Bar Squat (Barbell)
2
8-10 reps
3A
Chest Supported Row (Machine)
2
10-12 reps
3B
Shoulder Press (Machine)
2
10-12 reps
4A
Back Extension
2
10-12 reps
4B
Bicep Curl (EZ Bar)
2
8-10 reps
5A
Tricep Rope Push Down (Cable)
2
12-15 reps
5B
Lateral Raise (Dumbbell)
2
12-15 reps
6
Decline Crunch (Weighted)
2
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
8-10 reps
1B
Wide Grip Lat Pulldown
2
10-12 reps
2
Hack Squat
2
10-12 reps
3A
Barbell Row
2
8-10 reps
3B
Dip (Weighted)
2
8-10 reps
4
Walking Lunge (Dumbbell)
2
12-15 reps
5A
Overhead Tricep Extension (Cable)
2
12-15 reps
5B
Bicep Curl (Cable)
2
12-15 reps
6A
Russian Twist
2
12-15 reps
6B
Lateral Raise (Dumbbell)
2
8-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
8-10 reps
1B
Wide Grip Lat Pulldown
2
10-12 reps
2
Hack Squat
2
10-12 reps
3A
Barbell Row
2
8-10 reps
3B
Dip (Weighted)
2
8-10 reps
4
Walking Lunge (Dumbbell)
2
12-15 reps
5A
Overhead Tricep Extension (Cable)
2
12-15 reps
5B
Bicep Curl (Cable)
2
12-15 reps
6A
Russian Twist
2
12-15 reps
6B
Lateral Raise (Dumbbell)
2
8-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
8-10 reps
1B
Wide Grip Lat Pulldown
2
10-12 reps
2
Hack Squat
2
10-12 reps
3A
Barbell Row
2
8-10 reps
3B
Dip (Weighted)
2
8-10 reps
4
Walking Lunge (Dumbbell)
2
12-15 reps
5A
Overhead Tricep Extension (Cable)
2
12-15 reps
5B
Bicep Curl (Cable)
2
12-15 reps
6A
Russian Twist
2
12-15 reps
6B
Lateral Raise (Dumbbell)
2
8-10 reps
Week 1
1 / 3 Weeks
Day 1
1A
Incline Bench Press (Dumbbell)2 Sets
8-10 Reps
1B
Pull-Up (Assisted)2 Sets
8-10 Reps
2
Leg Press2 Sets
10-15 Reps
3A
Chest Supported Row (Dumbbell)2 Sets
8-12 Reps
3B
Seated Shoulder Press (Dumbbell)2 Sets
8-10 Reps
4
Romanian Deadlift (Barbell)2 Sets
8-10 Reps
5A
Standing Pullover (Cable)2 Sets
12-15 Reps
5B
Upright Row (Cable)2 Sets
12-15 Reps
6A
Pec Deck (Machine)2 Sets
10-15 Reps
6B
Reverse Pec Deck2 Sets
15-20 Reps
7
Hanging Leg Raise2 Sets
AMRAP
Day 2
1A
Bench Press (Barbell)2 Sets
6-8 Reps
1B
Pull-Up (Assisted)2 Sets
6-8 Reps
2
High Bar Squat (Barbell)2 Sets
8-10 Reps
3A
Chest Supported Row (Machine)2 Sets
10-12 Reps
3B
Shoulder Press (Machine)2 Sets
10-12 Reps
4A
Back Extension2 Sets
10-12 Reps
4B
Bicep Curl (EZ Bar)2 Sets
8-10 Reps
5A
Tricep Rope Push Down (Cable)2 Sets
12-15 Reps
5B
Lateral Raise (Dumbbell)2 Sets
12-15 Reps
6
Decline Crunch (Weighted)2 Sets
10-15 Reps
Day 3
1A
Incline Bench Press (Barbell)2 Sets
8-10 Reps
1B
Wide Grip Lat Pulldown2 Sets
10-12 Reps
2
Hack Squat2 Sets
10-12 Reps
3A
Barbell Row2 Sets
8-10 Reps
3B
Dip (Weighted)2 Sets
8-10 Reps
4
Walking Lunge (Dumbbell)2 Sets
12-15 Reps
5A
Overhead Tricep Extension (Cable)2 Sets
12-15 Reps
5B
Bicep Curl (Cable)2 Sets
12-15 Reps
6A
Russian Twist2 Sets
12-15 Reps
6B
Lateral Raise (Dumbbell)2 Sets
8-10 Reps