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Legs/Torso/Arms 6 day mostly dumbbells and barbells.
by Ramiro A.
10 athletes joined
Program Description
Hypertrophy, old school long time proven exercises. Nothing fancy. Mostly barbells and dumbbells.
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
100 minutes
Created
Mar 08, 2024 11:37
Last Edited
Jun 18, 2024 08:02
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Week 1
1 / 1 Weeks
Day 5
1
Pull-Up (Bodyweight)
4 Sets
AMRAP
@10
2
Meadow Row
2 Sets
6-10 Reps
@10
3
Dumbbell Row
3 Sets
10-15 Reps
@9
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
5
Incline Chest Fly (Dumbbell)
3 Sets
8-12 Reps
@8
Day 6
1
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
5-8 Reps
@10
2
Preacher Curl (Barbell)
3 Sets
5-8 Reps
@10
3
French Press
3 Sets
8-12 Reps
@10
4
Spider Curl
3 Sets
8-12 Reps
@9
5
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
6
Lateral Raise (Cable)
3 Sets
10-15 Reps
@9
Day 4
1
Squat (Smith Machine)
3 Sets
5-8 Reps
@9
2
Split Squat (Smith Machine)
2 Sets
8-12 Reps
@9
3
Standing Calf Raise
3 Sets
15-20 Reps
@10
4
Romanian Deadlift (Barbell)
2 Sets
10-15 Reps
@8
5
Hyperextension
3 Sets
10-15 Reps
@9
6
Hamstring Curl
2 Sets
10-15 Reps
@10
Day 2
1
Bench Press (Barbell)
3 Sets
5-8 Reps
@9
2
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@9
3
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
@9
4
Barbell Row
3 Sets
6-10 Reps
@9
5
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
Day 3
1
Military Press (Barbell)
3 Sets
5-8 Reps
@10
2
JM Press
3 Sets
6-10 Reps
@10
3
Bicep Curl (Cable)
3 Sets
10-15 Reps
@10
4
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
5
Incline Curl (Dumbbell)
3 Sets
5-8 Reps
@10
6
One Arm Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@8
Day 1
1
Squat (Low Bar)
1 Set
2 Sets
5-8 Reps
5-8 Reps
@7
@8
2
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@9
3
Leg Extension
3 Sets
10-15 Reps
@10
4
Seated Hamstring Curl
3 Sets
10-15 Reps
@10
5
Lying Leg Curl
3 Sets
15-20 Reps
@8.5