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BoostcampPNG
mw
by 민우 김.
Program Description
근비대
Program Overview
Level
Novice, Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Feb 17, 2024 08:27
Last Edited
May 07, 2024 10:17
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Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
4 Sets
5 Reps
@8
2
Deadlift (Barbell)
4 Sets
5 Reps
@8
3
Leg Extension
4 Sets
15 Reps
@7
4
Leg Curl
4 Sets
15 Reps
@7
5
Leg Press (45 Degrees)
4 Sets
15 Reps
@8
Day 3
1
T-Bar Row
4 Sets
5 Reps
@8
2
Seated Row (Cable)
4 Sets
15 Reps
@7
3
Barbell Row
2 Sets
2 Sets
15 Reps
15 Reps
@7
@9
4
Lat Pulldown
4 Sets
15 Reps
@8
5
Standing Pullover (Cable)
2 Sets
2 Sets
15 Reps
15 Reps
@7.5
@8.5
6
Bicep Curl (Dumbbell)
4 Sets
15 Reps
@7
Day 4
1
Bench Press (Barbell)
4 Sets
5 Reps
@8
2
Incline Bench Press (Barbell)
4 Sets
15 Reps
@7
3
Chest Press (Machine)
4 Sets
15 Reps
@7
4
Dip (Bodyweight)
4 Sets
8 Reps
@8
5
Arnold Press
4 Sets
15 Reps
@7
6
Tricep Pushdown (Cable)
4 Sets
15 Reps
@7
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@8
2
Incline Bench Press (Barbell)
4 Sets
15 Reps
@7
3
Chest Press (Machine)
4 Sets
15 Reps
@7
4
Dip (Bodyweight)
4 Sets
8 Reps
@8
5
Arnold Press
4 Sets
15 Reps
@7
6
Tricep Pushdown (Cable)
4 Sets
15 Reps
@7