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MoMo (1)
by Marwan H.
Program Description
Anabolize MoMoi
Program Overview
Level
Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Mar 29, 2024 06:59
Last Edited
May 09, 2024 03:13
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Week 1
1 / 8 Weeks
Day 3
1
Romanian Deadlift (Dumbbell)
2 Sets
8-10 Reps
@9
2
Leg Extension
2 Sets
10-15 Reps
@10
3
Seated Hamstring Curl
2 Sets
10-15 Reps
@10
4
Goblet Squat
2 Sets
8-10 Reps
@9
Day 1
1
Hamstring Curl
2 Sets
10-12 Reps
@10
2
Hack Squat
2 Sets
6-8 Reps
@9
3
Romanian Deadlift (Dumbbell)
2 Sets
8-10 Reps
@9
4
Leg Extension
2 Sets
10-15 Reps
@10
Day 2
1
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
@10
2
Lat Pulldown (Close Grip)
2 Sets
8-12 Reps
@10
3
Chest Press (Machine)
2 Sets
8-12 Reps
@10
4
Seated Dumbbell Curl
2 Sets
10-12 Reps
@10
5
Tricep X Pressdowns
2 Sets
10-15 Reps
@10
Day 4
1
Seated Row (Cable)
2 Sets
8-12 Reps
@10
2
Pec Deck (Machine)
2 Sets
10-15 Reps
@10
3
Lateral Raise (Cable)
2 Sets
8-12 Reps
@10
4
Seated Dumbbell Curl
2 Sets
10-12 Reps
@10
5
Tricep X Pressdowns
2 Sets
10-15 Reps
@10
Day 1
1
Hack Squat
4 Sets
6-10 Reps
@9
2
Hamstring Curl
3 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Bicep Curl (Cable)
2 Sets
10-15 Reps
@10
Day 2
1
Seated Shoulder Press (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2
Lat Pulldown (Single Arm)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Chest Press (Machine)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
Day 3
1
Seated Hamstring Curl
3 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
2
Goblet Squat
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
V-Handle Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@10
Day 4
1
Single Arm High Row (Cable)
3 Sets
8-12 Reps
@10
2
Pec Deck (Machine)
3 Sets
10-15 Reps
@10
3
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
Day 1
1
Hack Squat
4 Sets
6-10 Reps
@9
2
Hamstring Curl
3 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Bicep Curl (Cable)
2 Sets
10-15 Reps
@10
Day 2
1
Seated Shoulder Press (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2
Lat Pulldown (Single Arm)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Chest Press (Machine)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
Day 3
1
Seated Hamstring Curl
3 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
2
Goblet Squat
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
V-Handle Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@10
Day 4
1
Single Arm High Row (Cable)
3 Sets
8-12 Reps
@10
2
Pec Deck (Machine)
3 Sets
10-15 Reps
@10
3
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
Day 1
1
Hack Squat
4 Sets
6-10 Reps
@9
2
Hamstring Curl
3 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Bicep Curl (Cable)
2 Sets
10-15 Reps
@10
Day 2
1
Seated Shoulder Press (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2
Lat Pulldown (Single Arm)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Chest Press (Machine)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
Day 3
1
Seated Hamstring Curl
3 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
2
Goblet Squat
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
V-Handle Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@10
Day 4
1
Single Arm High Row (Cable)
3 Sets
8-12 Reps
@10
2
Pec Deck (Machine)
3 Sets
10-15 Reps
@10
3
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
Day 1
1
Hack Squat
4 Sets
6-10 Reps
@9
2
Hamstring Curl
3 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Bicep Curl (Cable)
2 Sets
10-15 Reps
@10
Day 2
1
Seated Shoulder Press (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2
Lat Pulldown (Single Arm)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Chest Press (Machine)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
Day 3
1
Seated Hamstring Curl
3 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
2
Goblet Squat
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
V-Handle Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@10
Day 4
1
Single Arm High Row (Cable)
3 Sets
8-12 Reps
@10
2
Pec Deck (Machine)
3 Sets
10-15 Reps
@10
3
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
Day 1
1
Hack Squat
4 Sets
6-10 Reps
@9
2
Hamstring Curl
3 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Bicep Curl (Cable)
2 Sets
10-15 Reps
@10
Day 2
1
Seated Shoulder Press (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2
Lat Pulldown (Single Arm)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Chest Press (Machine)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
Day 3
1
Seated Hamstring Curl
3 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
2
Goblet Squat
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
V-Handle Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@10
Day 4
1
Single Arm High Row (Cable)
3 Sets
8-12 Reps
@10
2
Pec Deck (Machine)
3 Sets
10-15 Reps
@10
3
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
Day 1
1
Hack Squat
4 Sets
6-10 Reps
@9
2
Hamstring Curl
3 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Bicep Curl (Cable)
2 Sets
10-15 Reps
@10
Day 2
1
Seated Shoulder Press (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2
Lat Pulldown (Single Arm)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Chest Press (Machine)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
Day 3
1
Seated Hamstring Curl
3 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
2
Goblet Squat
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
V-Handle Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@10
Day 4
1
Single Arm High Row (Cable)
3 Sets
8-12 Reps
@10
2
Pec Deck (Machine)
3 Sets
10-15 Reps
@10
3
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
Day 1
1
Hack Squat
4 Sets
6-10 Reps
@9
2
Hamstring Curl
3 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Bicep Curl (Cable)
2 Sets
10-15 Reps
@10
Day 2
1
Seated Shoulder Press (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2
Lat Pulldown (Single Arm)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Chest Press (Machine)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
Day 3
1
Seated Hamstring Curl
3 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
2
Goblet Squat
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
V-Handle Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@10
Day 4
1
Single Arm High Row (Cable)
3 Sets
8-12 Reps
@10
2
Pec Deck (Machine)
3 Sets
10-15 Reps
@10
3
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10