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תורת הgym - בראשית
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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
Level
Beginner, Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
70 minutes
Created
Feb 24, 2024 01:12
Last Edited
Jul 08, 2024 05:08
down_app
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 Press
2 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 Deck
2 Sets
15-20 Reps
7
Hanging Leg Raise
2 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 Extension
2 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 Pulldown
2 Sets
10-12 Reps
2
Hack Squat
2 Sets
10-12 Reps
3A
Barbell Row
2 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 Twist
2 Sets
12-15 Reps
6B
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
Day 1
1A
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
1B
Pull-Up (Assisted)
2 Sets
8-10 Reps
2
Leg Press
2 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 Deck
2 Sets
15-20 Reps
7
Hanging Leg Raise
2 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 Extension
2 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 Pulldown
2 Sets
10-12 Reps
2
Hack Squat
2 Sets
10-12 Reps
3A
Barbell Row
2 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 Twist
2 Sets
12-15 Reps
6B
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
Day 1
1A
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
1B
Pull-Up (Assisted)
2 Sets
8-10 Reps
2
Leg Press
2 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 Deck
2 Sets
15-20 Reps
7
Hanging Leg Raise
2 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 Extension
2 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 Pulldown
2 Sets
10-12 Reps
2
Hack Squat
2 Sets
10-12 Reps
3A
Barbell Row
2 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 Twist
2 Sets
12-15 Reps
6B
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps