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Keith program
by keithc._
Program Description
-
Program Overview
Level
Novice
Goal
Muscle & Sculpting, Bodyweight Fitness
Equipment
Garage Gym
Program Length
1 week
Time Per Workout
20 minutes
Created
Mar 29, 2024 08:03
Last Edited
May 09, 2024 03:07
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Week 1
1 / 1 Weeks
Day 1
1
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
1 Set
8 Reps
11 Reps
10 Reps
@6
@9.5
@10
2
Front Raise
1 Set
1 Set
1 Set
8 Reps
15 Reps
15 Reps
@6
@9.5
@10
3
Rear Delt Fly (Dumbbell)
1 Set
2 Sets
1 Set
8 Reps
15 Reps
15 Reps
@6
@9.5
@10
4
Lateral Raise (Dumbbell)
1 Set
2 Sets
1 Set
8 Reps
15 Reps
15 Reps
@6
@9.5
@10
5
Leg Curl
1 Set
2 Sets
1 Set
8 Reps
20 Reps
20 Reps
@6
@9.5
@10
6
Goblet Squat
1 Set
2 Sets
1 Set
8 Reps
20 Reps
20 Reps
@6
@9.5
@10
7
Wall Sit
3 Sets
1 Reps
@9.5
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
2 Sets
1 Set
1 Set
8 Reps
11 Reps
11 Reps
6 Reps
@6
@9.5
@10
@10
2
Bench Press (Dumbbell)
1 Set
2 Sets
1 Set
1 Set
8 Reps
10 Reps
10 Reps
6 Reps
@6
@9.5
@10
@10
3
Pec Deck (Machine)
1 Set
2 Sets
1 Set
1 Set
8 Reps
12 Reps
12 Reps
6 Reps
@6
@9.5
@10
@10
4
High Row
1 Set
2 Sets
1 Set
1 Set
8 Reps
12 Reps
12 Reps
8 Reps
@6
@9.5
@10
@10
5
Lat Pulldown (Neutral Grip)
1 Set
2 Sets
1 Set
1 Set
8 Reps
12 Reps
12 Reps
8 Reps
@6
@9.5
@10
@10
6
Wide Grip Lat Pulldown
1 Set
2 Sets
1 Set
1 Set
8 Reps
12 Reps
12 Reps
8 Reps
@6
@9.5
@10
@10
Day 2
1
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
15 Reps
15 Reps
15 Reps
@6
@9
@9.5
@10
2
Seated Dip (Machine)
1 Set
2 Sets
1 Set
5 Reps
15 Reps
15 Reps
@6
@9.5
@10
3
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
12 Reps
12 Reps
6 Reps
@6
@9.5
@10
@10
4
Hammer Curl
1 Set
1 Set
1 Set
1 Set
8 Reps
11 Reps
11 Reps
6 Reps
@6
@9.5
@10
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
6 Reps
@9.5
@10
@10
6
Spider Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
6 Reps
@9.5
@10
@10
7
Wrist Curls
2 Sets
1 Set
20 Reps
20 Reps
@9.5
@10
8
Reverse Wrist Curl (Dumbbell)
2 Sets
1 Set
20 Reps
20 Reps
@9.5
@10