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SPARTAN+KOMMATIA GIA ANTRES
by KZISIM
2 athletes joined
Program Description
GET HUGE
Program Overview
Level
Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jun 25, 2024 09:23
Last Edited
Jul 17, 2024 12:48
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Week 1
1 / 12 Weeks
Day 1
1
T-Bar Row
3 Sets
6-10 Reps
2
High Row
3 Sets
10-15 Reps
3
Shrug (Barbell)
3 Sets
10-15 Reps
4A
Cable Crunch
3 Sets
10-15 Reps
4B
Upright Row (Cable)
3 Sets
10-15 Reps
5A
Bicep Curl (Cable)
3 Sets
8-12 Reps
5B
Neck Extension
3 Sets
15-20 Reps
Day 3
1
Squat (Smith Machine)
3 Sets
6-10 Reps
2
Hyperextension
4 Sets
8-12 Reps
3A
Neck Curl
3 Sets
10-15 Reps
3B
Russian Twist (Dumbbell)
3 Sets
10-15 Reps
4A
Leg Extension
3 Sets
10-15 Reps
4B
Seated Calf Raise
3 Sets
15-20 Reps
Day 4
1A
Wrist Curls
3 Sets
10-15 Reps
1B
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
2
Seated Row (Machine)
4 Sets
6-12 Reps
3
Rack Pull (Barbell)
3 Sets
6-10 Reps
4A
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
4B
Face Pull
3 Sets
10-15 Reps
Day 5
1
Incline Chest Press (Machine)
3 Sets
8-12 Reps
2
DECLINE PRESS MACHINE
3 Sets
6-10 Reps
3A
Reverse Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
3B
JM Press (Smith Machine)
4 Sets
8-12 Reps
4A
Cable Crunch
3 Sets
8-12 Reps
4B
Neck Extension
3 Sets
10-15 Reps
Day 6
1
Romanian Deadlift (Barbell)
2 Sets
6-12 Reps
2
Pendulum Squat
3 Sets
8-12 Reps
3A
Dead Hang
3 Sets
1 mins
3B
Leg Curl
3 Sets
10-15 Reps
4A
Standing Calf Raise
3 Sets
10-15 Reps
4B
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
Day 2
1
Bench Press (Smith Machine)
3 Sets
6-10 Reps
2
Shoulder Press (Machine)
4 Sets
8-12 Reps
3A
Chest Fly (Dumbbell)
3 Sets
6-10 Reps
4A
Rear Delt Row
3 Sets
10-15 Reps
5
Hammer Curl
3 Sets
8-12 Reps
6A
Lateral Raise (Machine)
3 Sets
10-15 Reps
6B
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps