Moeder | Workout Programs | Boostcamp App |

Moeder

by Franclin D.

1 athletes joined

Program Description

.

Program Overview

Level

Beginner

Goal

Bodybuilding

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

40 minutes

Created

Apr 30, 2024 12:58

Last Edited

May 14, 2024 03:11

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Day 1

1

Goblet Squat

3 Sets

8-15 Reps

2

Split Squat Front Foot Elevated (Smith Machine)

3 Sets

12-15 Reps

3

Hyperextension

2 Sets

8+ Reps

Day 2

1

Bench Press (Dumbbell)

3 Sets

8-12 Reps

2

Chest Fly (Machine)

3 Sets

12+ Reps

3

Chest Supported Row (Dumbbell)

2 Sets

8-12 Reps

4

Rear Delt Row

2 Sets

15+ Reps

Day 3

1

Deadlift (Barbell)

4 Sets

5 Reps

2

Hip Adductor (Machine)

2 Sets

15-20 Reps

3

Romanian Deadlift (Dumbbell)

2 Sets

10-20 Reps

4

Leg Extension

2 Sets

12+ Reps

Day 4

1

Rear Delt Row

3 Sets

15+ Reps

2

Chest Supported Row (Dumbbell)

3 Sets

8-12 Reps

3

Bench Press (Dumbbell)

2 Sets

8-12 Reps

4

Chest Fly (Machine)

2 Sets

12+ Reps