Y3T 어른용

by Gamkuel

5 athletes joined

Program Description

파워빌딩 개념에 Y3T 접목 시켜 강도 조절 가능한 입맛대로 쳐묵쳐묵 하는 베스킨라빈스 프로그램

Program Overview

Level
Advanced
Goal
Powerbuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
80 minutes
Created
Nov 09, 2024 11:57
Last Edited
Apr 20, 2025 05:14

To Start The Program

1. Download the Boostcamp app

2. Click on the link

3. You’ll be automatically redirected to the program on the app.

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ON THE BOOSTCAMP APP FOR FREE

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4.8 Stars with 10, 000+ Ratings

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Single Arm High Row (Cable)

2

15 reps

-

2

Face Pull

2

15 reps

-

3

Front PullDwon

3

8 reps

-

4

Seated Row (Cable)

3

8 reps

-

5

Single Arm Iso Row

3

8 reps

-

6

Lat Pulldown (Close Grip)

3

8 reps

-

7

Bicep Curl (Machine)

4

8 reps

-

8

Bicep Curl (Cable)

3

8 reps

-

9

Incline Curl (Dumbbell)

3

8 reps

-

Day 2

1

Hip Abductor (Machine)

2

20 reps

-

2

Leg Extension

3

15 reps

-

3

Leg Press (45 Degrees)

3

15 reps

-

4

Hack Squat

2

15 reps

-

5

Leg Curl

3

15 reps

-

6

Romanian Deadlift (Dumbbell)

3

15 reps

-

Day 3

1

Single Arm High Row (Cable)

2

15 reps

-

2

Face Pull

2

15 reps

-

3

Lat Pulldown (Neutral Grip)

3

15 reps

-

4

T-Bar Row

3

15 reps

-

5

Seated Wide-Grip Row (Cable)

3

15 reps

-

6

Pullover (Machine)

3

15 reps

-

7

Bicep Curl (Machine)

3

15 reps

-

8

Hammer Curl

3

15 reps

-

9

Incline Curl (Dumbbell)

3

15 reps

-

Day 4

1

Rear Delt Fly (Cable)

2

20 reps

-

2

Seated Military Press (Smith Machine)

3

8 reps

-

3

Shoulder Press (Plate Loaded)

3

15 reps

-

4

Lateral Raise (Machine)

3

20 reps

-

5

Lateral Raise (Cable)

3

20 reps

-

6

Rear Delt Fly (Machine)

3

20 reps

-

7

JM Press (Smith Machine)

3

8 reps

-

8

Tricep Extension (Cable)

3

15 reps

-

9

Tricep Pushdown (Cable)

3

15 reps

-

Day 5

1

Single Arm High Row (Cable)

2

15 reps

-

2

Face Pull

2

15 reps

-

3

Front PullDwon

2

20 reps

-

4

Chest Supported Row (Machine)

2

20 reps

-

5

Rack Pull (Barbell)

2

20 reps

-

6

Seated Row (Cable)

2

20 reps

-

7

Bicep Curl (EZ Bar)

3

20 reps

-

8

Bicep Curl (Cable)

3

20 reps

-

9

Incline Curl (Dumbbell)

2

25 reps

-

Day 2

1

Hip Abductor (Machine)

2 Sets

20 Reps

-

2

Leg Extension

3 Sets

15 Reps

-

3

Leg Press (45 Degrees)

3 Sets

15 Reps

-

4

Hack Squat

2 Sets

15 Reps

-

5

Leg Curl

3 Sets

15 Reps

-

6

Romanian Deadlift (Dumbbell)

3 Sets

15 Reps

-

Day 1

1

Single Arm High Row (Cable)

2 Sets

15 Reps

-

2

Face Pull

2 Sets

15 Reps

-

3

Front PullDwon

3 Sets

8 Reps

-

4

Seated Row (Cable)

3 Sets

8 Reps

-

5

Single Arm Iso Row

3 Sets

8 Reps

-

6

Lat Pulldown (Close Grip)

3 Sets

8 Reps

-

7

Bicep Curl (Machine)

4 Sets

8 Reps

-

8

Bicep Curl (Cable)

3 Sets

8 Reps

-

9

Incline Curl (Dumbbell)

3 Sets

8 Reps

-

Day 5

1

Single Arm High Row (Cable)

2 Sets

15 Reps

-

2

Face Pull

2 Sets

15 Reps

-

3

Front PullDwon

2 Sets

20 Reps

-

4

Chest Supported Row (Machine)

2 Sets

20 Reps

-

5

Rack Pull (Barbell)

2 Sets

20 Reps

-

6

Seated Row (Cable)

2 Sets

20 Reps

-

7

Bicep Curl (EZ Bar)

3 Sets

20 Reps

-

8

Bicep Curl (Cable)

3 Sets

20 Reps

-

9

Incline Curl (Dumbbell)

2 Sets

25 Reps

-

Day 3

1

Single Arm High Row (Cable)

2 Sets

15 Reps

-

2

Face Pull

2 Sets

15 Reps

-

3

Lat Pulldown (Neutral Grip)

3 Sets

15 Reps

-

4

T-Bar Row

3 Sets

15 Reps

-

5

Seated Wide-Grip Row (Cable)

3 Sets

15 Reps

-

6

Pullover (Machine)

3 Sets

15 Reps

-

7

Bicep Curl (Machine)

3 Sets

15 Reps

-

8

Hammer Curl

3 Sets

15 Reps

-

9

Incline Curl (Dumbbell)

3 Sets

15 Reps

-

Day 4

1

Rear Delt Fly (Cable)

2 Sets

20 Reps

-

2

Seated Military Press (Smith Machine)

3 Sets

8 Reps

-

3

Shoulder Press (Plate Loaded)

3 Sets

15 Reps

-

4

Lateral Raise (Machine)

3 Sets

20 Reps

-

5

Lateral Raise (Cable)

3 Sets

20 Reps

-

6

Rear Delt Fly (Machine)

3 Sets

20 Reps

-

7

JM Press (Smith Machine)

3 Sets

8 Reps

-

8

Tricep Extension (Cable)

3 Sets

15 Reps

-

9

Tricep Pushdown (Cable)

3 Sets

15 Reps

-