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Bina
by Fynn L.
1 athletes joined
Program Description
Für die Bina
Program Overview
Level
Beginner, Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Jul 02, 2024 01:30
Last Edited
Jul 03, 2024 10:07
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Week 1
1 / 4 Weeks
Day 1
1
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@10
2
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@10
3
Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
4
One Arm Lateral Raise (Cable)
3 Sets
15 Reps
Day 6
1
Walking Lunge (Dumbbell)
3 Sets
12 Reps
2
Leg Extension
3 Sets
15 Reps
3
Chest Press (Machine)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
4
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
Day 2
1
Hip Adductor (Machine)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
2
Hip Abductor (Machine)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Chest Supported Row (Machine)
3 Sets
15 Reps
Day 3
1
Sumo Squat
3 Sets
8 Reps
2
Leg Press
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
3
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
4
Alternating Dumbbell Curl
3 Sets
12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
15 Reps
2
Lying Leg Curl
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
3
Chest Fly (Cable)
3 Sets
12 Reps
4
Pullover (Machine)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
Day 5
1
Hip Adductor (Machine)
3 Sets
12 Reps
2
Hip Abductor (Machine)
3 Sets
15 Reps
3
Seated Row (Cable)
3 Sets
10 Reps
4
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
Day 7
1
Reaching Situp
3 Sets
10 Reps
2
Abs Crunch (Machine)
3 Sets
10 Reps
3
Kettlebell Swing
3 Sets
20 Reps
Day 1
1
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@10
2
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@10
3
Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
4
One Arm Lateral Raise (Cable)
3 Sets
15 Reps
Day 2
1
Hip Adductor (Machine)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
2
Hip Abductor (Machine)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Chest Supported Row (Machine)
3 Sets
15 Reps
Day 3
1
Sumo Squat
3 Sets
8 Reps
2
Leg Press
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
3
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
4
Alternating Dumbbell Curl
3 Sets
12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
15 Reps
2
Lying Leg Curl
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
3
Chest Fly (Cable)
3 Sets
12 Reps
4
Pullover (Machine)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
Day 5
1
Hip Adductor (Machine)
3 Sets
12 Reps
2
Hip Abductor (Machine)
3 Sets
15 Reps
3
Seated Row (Cable)
3 Sets
10 Reps
4
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
Day 6
1
Walking Lunge (Dumbbell)
3 Sets
12 Reps
2
Leg Extension
3 Sets
15 Reps
3
Chest Press (Machine)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
4
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
Day 1
1
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@10
2
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@10
3
Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
4
One Arm Lateral Raise (Cable)
3 Sets
15 Reps
Day 2
1
Hip Adductor (Machine)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
2
Hip Abductor (Machine)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Chest Supported Row (Machine)
3 Sets
15 Reps
Day 3
1
Sumo Squat
3 Sets
8 Reps
2
Leg Press
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
3
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
4
Alternating Dumbbell Curl
3 Sets
12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
15 Reps
2
Lying Leg Curl
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
3
Chest Fly (Cable)
3 Sets
12 Reps
4
Pullover (Machine)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
Day 5
1
Hip Adductor (Machine)
3 Sets
12 Reps
2
Hip Abductor (Machine)
3 Sets
15 Reps
3
Seated Row (Cable)
3 Sets
10 Reps
4
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
Day 6
1
Walking Lunge (Dumbbell)
3 Sets
12 Reps
2
Leg Extension
3 Sets
15 Reps
3
Chest Press (Machine)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
4
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
Day 1
1
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@10
2
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@10
3
Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
4
One Arm Lateral Raise (Cable)
3 Sets
15 Reps
Day 2
1
Hip Adductor (Machine)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
2
Hip Abductor (Machine)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Chest Supported Row (Machine)
3 Sets
15 Reps
Day 3
1
Sumo Squat
3 Sets
8 Reps
2
Leg Press
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
3
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
4
Alternating Dumbbell Curl
3 Sets
12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
15 Reps
2
Lying Leg Curl
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
3
Chest Fly (Cable)
3 Sets
12 Reps
4
Pullover (Machine)
1 Set
1 Set
1 Set
10 Reps
15 Reps
20 Reps
Day 5
1
Hip Adductor (Machine)
3 Sets
12 Reps
2
Hip Abductor (Machine)
3 Sets
15 Reps
3
Seated Row (Cable)
3 Sets
10 Reps
4
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
Day 6
1
Walking Lunge (Dumbbell)
3 Sets
12 Reps
2
Leg Extension
3 Sets
15 Reps
3
Chest Press (Machine)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
4
One Arm Lateral Raise (Cable)
3 Sets
12 Reps