KODIAK Bear | Workout Programs

KODIAK Bear

by Joseph A.

9 athletes joined

Program Description

a BB program for big lats, traps, shoulders and arms. any exercise can be switched if it is inline with specificity. supersets/gainsets aren't mandatory, but they do save time, you can also superset exercises that aren't logged as supersets/gaintsets. add another set to an exercise of you plateau.

Program Overview

Level

Intermediate, Advanced

Goal

Bodybuilding

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

90 minutes

Created

Jan 23, 2024 09:27

Last Edited

Jun 05, 2024 11:14

Day 2

Squat (Smith Machine)

3 Sets

6-8 Reps

@10

Neck Extension

3 Sets

15-20 Reps

Upright Row (Barbell)

3 Sets

8-12 Reps

@10

Standing Calf Raise

3 Sets

10-20 Reps

@10

Leg Extension

3 Sets

8-12 Reps

@10

Leg Curl

3 Sets

8-12 Reps

@10

Decline Crunch (Weighted)

3 Sets

8-14 Reps

@10

Hammer Curl

3 Sets

8-12 Reps

@10

Day 4

Romanian Deadlift (Barbell)

3 Sets

6-10 Reps

@8.5

Power Shrug

3 Sets

8-15 Reps

@8.5

Hack Squat

3 Sets

8-12 Reps

@10

Standing Calf Raise

3 Sets

10-20 Reps

@10

Lateral Raise (Cable)

3 Sets

10-15 Reps

@10

Hanging Leg Raise

3 Sets

10-15 Reps

@10

Day 5

Seated Shoulder Press (Dumbbell)

2 Sets

8-14 Reps

@10

Ring Row (Weighted)

2 Sets

8-12 Reps

@10

V-Handle Tricep Pushdown (Cable)

2 Sets

10-15 Reps

@10

Reverse Bicep Curl (EZ Bar)

2 Sets

8-12 Reps

@10

Tricep Extension (Cable)

3 Sets

8-12 Reps

@10

Face Pull

3 Sets

10-15 Reps

@10

Bicep Curl (Cable)

3 Sets

8-12 Reps

@10

Day 3

Seated Overhead Press (Barbell)

3 Sets

6-10 Reps

@10

Wide Grip Pull-Up

3 Sets

AMRAP

Pullover (Dumbbell)

3 Sets

8-12 Reps

@10

Side Bend (Dumbbell)

3 Sets

10-15 Reps

@10

Incline Curl (Dumbbell)

3 Sets

8-14 Reps

@10

V-Handle Tricep Pushdown (Cable)

3 Sets

8-14 Reps

@10

Reverse Wrist Curl (Dumbbell)

3 Sets

10-15 Reps

@10

Wrist Curls

3 Sets

10-15 Reps

@10

Fly Press (Dumbbell)

3 Sets

8-14 Reps

@10

Rear Delt Fly (Dumbbell)

3 Sets

10-20 Reps

@10

Day 1

Bench Press (Dumbbell)

3 Sets

6-10 Reps

@10

Neck Curl

3 Sets

15-20 Reps

Underhand Lat Pulldown

3 Sets

8-12 Reps

@10

Incline Bench Press (Smith Machine)

3 Sets

8-12 Reps

@10

Dumbbell Row

3 Sets

10-15 Reps

@10

Spider Curl

3 Sets

6-10 Reps

@10

French Press

3 Sets

6-12 Reps

@10