logo
NO PAIN NO GAIN
by Cash Guiles
9 athletes joined
Program Description
To gain strength and explosiveness for football Just keep repeating the exercises
Program Overview
Level
Intermediate
Goal
Athletics
Equipment
Garage Gym
Program Length
1 week
Time Per Workout
40 minutes
Created
Jan 16, 2024 09:16
Last Edited
May 07, 2024 10:43
down_app
Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
4 Reps
@8
2
Incline Bench Press (Dumbbell)
4 Sets
7 Reps
@7
3
Pec Fly (Dumbbell)
4 Sets
7 Reps
@6.5
4
Trap Bar Deadlift
3 Sets
4 Reps
@9
5
Lat Pulldown
3 Sets
8 Reps
@7.5
6
Chest Supported Row (Dumbbell)
3 Sets
9 Reps
@6.5
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
@7
3
Leg Curl
3 Sets
8 Reps
@8
4
Power Clean
3 Sets
4 Reps
@8
5
Dumbbell Row
3 Sets
6 Reps
@8
6
Alternating Dumbbell Curl
1 Set
10 Reps
@7
Day 3
1
Bench Press (Paused)
4 Sets
6 Reps
@7
2
Bench Press (Dumbbell)
4 Sets
8 Reps
@8
3
Skull Crusher
4 Sets
10 Reps
@6.5