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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
Day 1
1
Hammer Curl
2 Sets
6 Reps
@8
2
Front Raise
2 Sets
9 Reps
@8
3
Floor Press (Dumbbell)
2 Sets
9 Reps
@8
4
Dumbbell Row
2 Sets
9 Reps
@8
5
Arnold Press
2 Sets
6 Reps
@8
6
Pec Fly (Dumbbell)
2 Sets
9 Reps
@8
7
Seated Dumbbell Curl
2 Sets
9 Reps
@8
8
Squat (Smith Machine)
2 Sets
9 Reps
@8
9
Abs Crunch (Weighted)
2 Sets
9 Reps
@10
10
Russian Twist (Dumbbell)
2 Sets
8 Reps
@8
11
Lateral Raise (Dumbbell)
2 Sets
8 Reps
@8
12
Deadlift (Smith Machine)
2 Sets
8 Reps
@8
13
Split Squat (Smith Machine)
2 Sets
8 Reps
@8
Day 2
1
Dumbbell Row
1 Set
1 Set
6 Reps
5 Reps
2
Floor Press (Dumbbell)
2 Sets
5 Reps
3
Front Raise
2 Sets
6 Reps
4
Hammer Curl
2 Sets
5 Reps
5
Seated Dumbbell Curl
2 Sets
5 Reps
6
Pec Fly (Dumbbell)
2 Sets
5 Reps
7
Side Bend (Dumbbell)
2 Sets
6 Reps
8
Overhead Press (Dumbbell)
2 Sets
6 Reps
9
Bench Press (Smith Machine)
2 Sets
5 Reps
10
Skull Crusher
2 Sets
6 Reps
11
Shrug (Dumbbell)
2 Sets
5 Reps
12
Bent Over Row (Dumbbell)
2 Sets
6 Reps
Day 1
1
Arnold Press
2 Sets
9 Reps
@8
2
Hammer Curl
2 Sets
9 Reps
@8
3
Front Raise
2 Sets
5 Reps
@8
4
Floor Press (Dumbbell)
2 Sets
5 Reps
@8
5
Dumbbell Row
2 Sets
9 Reps
@8
6
Seated Dumbbell Curl
2 Sets
5 Reps
@8
7
Squat (Smith Machine)
2 Sets
6 Reps
@8
8
Abs Crunch (Weighted)
2 Sets
8 Reps
@8
9
Russian Twist (Dumbbell)
2 Sets
8 Reps
@8
10
Deadlift (Smith Machine)
2 Sets
8 Reps
@8
11
Split Squat (Smith Machine)
2 Sets
8 Reps
@9
Day 2
1
Arnold Press
2 Sets
9 Reps
@8
2
Hammer Curl
2 Sets
9 Reps
@8
3
Front Raise
2 Sets
5 Reps
@8
4
Floor Press (Dumbbell)
2 Sets
5 Reps
@8
5
Dumbbell Row
2 Sets
9 Reps
@8
6
Seated Dumbbell Curl
2 Sets
5 Reps
@8
7
Squat (Smith Machine)
2 Sets
6 Reps
@8
8
Abs Crunch (Weighted)
2 Sets
8 Reps
@8
9
Russian Twist (Dumbbell)
2 Sets
8 Reps
@8
10
Deadlift (Smith Machine)
2 Sets
8 Reps
@8
11
Split Squat (Smith Machine)
2 Sets
8 Reps
@9
Day 1
1
Hammer Curl
2 Sets
8 Reps
@8
2
Front Raise
2 Sets
8 Reps
@8
3
Arnold Press
2 Sets
8 Reps
@8
4
Floor Press (Dumbbell)
2 Sets
8 Reps
@8
5
Dumbbell Row
2 Sets
8 Reps
@8.5
6
Pec Fly (Dumbbell)
2 Sets
8 Reps
@6.5
7
Seated Dumbbell Curl
2 Sets
5 Reps
@8
8
Squat (Smith Machine)
2 Sets
5 Reps
@8
9
Abs Crunch (Weighted)
2 Sets
5 Reps
@8
10
Russian Twist (Dumbbell)
2 Sets
8 Reps
@8
11
Lateral Raise (Dumbbell)
2 Sets
8 Reps
@8
12
Deadlift (Smith Machine)
2 Sets
8 Reps
@8
13
Split Squat (Smith Machine)
2 Sets
5 Reps
@8
14
Skull Crusher
2 Sets
8 Reps
@8
15
Shrug (Dumbbell)
2 Sets
8 Reps
@8
16
Concentration Curl
2 Sets
8 Reps
@8
17
Side Bend (Dumbbell)
2 Sets
8 Reps
@8
18
Pullover (Dumbbell)
2 Sets
8 Reps
@8
19
Overhead Press (Dumbbell)
2 Sets
7 Reps
@7.5
20
Bench Press (Smith Machine)
2 Sets
8 Reps
@8
Day 2
1
Hammer Curl
2 Sets
8 Reps
@8
2
Front Raise
2 Sets
8 Reps
@8
3
Arnold Press
2 Sets
8 Reps
@8
4
Floor Press (Dumbbell)
2 Sets
8 Reps
@8
5
Dumbbell Row
2 Sets
8 Reps
@8.5
6
Pec Fly (Dumbbell)
2 Sets
8 Reps
@6.5
7
Seated Dumbbell Curl
2 Sets
5 Reps
@8
8
Squat (Smith Machine)
2 Sets
5 Reps
@8
9
Abs Crunch (Weighted)
2 Sets
5 Reps
@8
10
Russian Twist (Dumbbell)
2 Sets
8 Reps
@8
11
Lateral Raise (Dumbbell)
2 Sets
8 Reps
@8
12
Deadlift (Smith Machine)
2 Sets
8 Reps
@8
13
Split Squat (Smith Machine)
2 Sets
5 Reps
@8
14
Skull Crusher
2 Sets
8 Reps
@8
15
Shrug (Dumbbell)
2 Sets
8 Reps
@8
16
Concentration Curl
2 Sets
8 Reps
@8
17
Side Bend (Dumbbell)
2 Sets
8 Reps
@8
18
Pullover (Dumbbell)
2 Sets
8 Reps
@8
19
Overhead Press (Dumbbell)
2 Sets
7 Reps
@7.5
20
Bench Press (Smith Machine)
2 Sets
8 Reps
@8