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Muse
by Musafiri K.
1 athletes joined
Program Description
To be in shape
Program Overview
Level
Intermediate
Goal
Athletics
Equipment
Garage Gym
Program Length
4 weeks
Time Per Workout
20 minutes
Created
Apr 13, 2024 05:02
Last Edited
May 18, 2024 10:55
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Week 1
1 / 4 Weeks
Day 1
1
Hammer Curl
2 Sets
5 Reps
@8.5
2
Front Raise
2 Sets
6 Reps
@8.5
3
Floor Press (Dumbbell)
2 Sets
9 Reps
@8.5
4
Dumbbell Row
2 Sets
7 Reps
@8.5
5
Seated Dumbbell Curl
2 Sets
7 Reps
@8.5
6
Russian Twist (Dumbbell)
2 Sets
8 Reps
@8.5
7
Deadlift (Smith Machine)
2 Sets
9 Reps
@8.5
8
Split Squat (Smith Machine)
2 Sets
7 Reps
@8.5
9
Side Bend (Dumbbell)
2 Sets
11 Reps
@8
10
Overhead Press (Dumbbell)
2 Sets
10 Reps
@8
Day 2
1
Hammer Curl
2 Sets
5 Reps
@8.5
2
Front Raise
2 Sets
6 Reps
@8.5
3
Floor Press (Dumbbell)
2 Sets
9 Reps
@8.5
4
Dumbbell Row
2 Sets
7 Reps
@8.5
5
Seated Dumbbell Curl
2 Sets
7 Reps
@8.5
6
Russian Twist (Dumbbell)
2 Sets
8 Reps
@8.5
7
Deadlift (Smith Machine)
2 Sets
9 Reps
@8.5
8
Split Squat (Smith Machine)
2 Sets
7 Reps
@8.5
9
Side Bend (Dumbbell)
2 Sets
11 Reps
@8
10
Overhead Press (Dumbbell)
2 Sets
10 Reps
@8