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NSUNS essential acc 4day
by wylde Z.
Program Description
nsuns 4day min additional exercise
Program Overview
Level
Novice, Intermediate, Advanced
Goal
Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Jun 10, 2024 03:53
Last Edited
Jun 13, 2024 08:24
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Week 1
1 / 12 Weeks
Day 1
1
Lat Pulldown
3 Sets
8-12 Reps
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
Day 3
1
Squat (Paused)
3 Sets
2
Incline Curl (Dumbbell)
3 Sets
Day 2
1
Incline Bench Press (Barbell)
3 Sets
2
Tricep Extension (Barbell)
3 Sets
3
Rear Delt Fly (Machine)
3 Sets
Day 4
1
Tricep Extension (Barbell)
3 Sets
2
Rear Delt Fly (Machine)
3 Sets
3
Lateral Raise (Dumbbell)
3 Sets
Day 1
1
Lat Pulldown
3 Sets
8-12 Reps
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
Day 2
1
Incline Bench Press (Barbell)
3 Sets
2
Tricep Extension (Barbell)
3 Sets
3
Rear Delt Fly (Machine)
3 Sets
Day 3
1
Squat (Paused)
3 Sets
2
Incline Curl (Dumbbell)
3 Sets
Day 4
1
Tricep Extension (Barbell)
3 Sets
2
Rear Delt Fly (Machine)
3 Sets
3
Lateral Raise (Dumbbell)
3 Sets
Day 1
1
Lat Pulldown
3 Sets
8-12 Reps
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
Day 2
1
Incline Bench Press (Barbell)
3 Sets
2
Tricep Extension (Barbell)
3 Sets
3
Rear Delt Fly (Machine)
3 Sets
Day 3
1
Squat (Paused)
3 Sets
2
Incline Curl (Dumbbell)
3 Sets
Day 4
1
Tricep Extension (Barbell)
3 Sets
2
Rear Delt Fly (Machine)
3 Sets
3
Lateral Raise (Dumbbell)
3 Sets
Day 1
1
Lat Pulldown
3 Sets
8-12 Reps
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
Day 2
1
Incline Bench Press (Barbell)
3 Sets
2
Tricep Extension (Barbell)
3 Sets
3
Rear Delt Fly (Machine)
3 Sets
Day 3
1
Squat (Paused)
3 Sets
2
Incline Curl (Dumbbell)
3 Sets
Day 4
1
Tricep Extension (Barbell)
3 Sets
2
Rear Delt Fly (Machine)
3 Sets
3
Lateral Raise (Dumbbell)
3 Sets
Day 1
1
Lat Pulldown
3 Sets
8-12 Reps
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
Day 2
1
Incline Bench Press (Barbell)
3 Sets
2
Tricep Extension (Barbell)
3 Sets
3
Rear Delt Fly (Machine)
3 Sets
Day 3
1
Squat (Paused)
3 Sets
2
Incline Curl (Dumbbell)
3 Sets
Day 4
1
Tricep Extension (Barbell)
3 Sets
2
Rear Delt Fly (Machine)
3 Sets
3
Lateral Raise (Dumbbell)
3 Sets
Day 1
1
Lat Pulldown
3 Sets
8-12 Reps
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
Day 2
1
Incline Bench Press (Barbell)
3 Sets
2
Tricep Extension (Barbell)
3 Sets
3
Rear Delt Fly (Machine)
3 Sets
Day 3
1
Squat (Paused)
3 Sets
2
Incline Curl (Dumbbell)
3 Sets
Day 4
1
Tricep Extension (Barbell)
3 Sets
2
Rear Delt Fly (Machine)
3 Sets
3
Lateral Raise (Dumbbell)
3 Sets
Day 1
1
Lat Pulldown
3 Sets
8-12 Reps
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
Day 2
1
Incline Bench Press (Barbell)
3 Sets
2
Tricep Extension (Barbell)
3 Sets
3
Rear Delt Fly (Machine)
3 Sets
Day 3
1
Squat (Paused)
3 Sets
2
Incline Curl (Dumbbell)
3 Sets
Day 4
1
Tricep Extension (Barbell)
3 Sets
2
Rear Delt Fly (Machine)
3 Sets
3
Lateral Raise (Dumbbell)
3 Sets
Day 1
1
Lat Pulldown
3 Sets
8-12 Reps
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
Day 2
1
Incline Bench Press (Barbell)
3 Sets
2
Tricep Extension (Barbell)
3 Sets
3
Rear Delt Fly (Machine)
3 Sets
Day 3
1
Squat (Paused)
3 Sets
2
Incline Curl (Dumbbell)
3 Sets
Day 4
1
Tricep Extension (Barbell)
3 Sets
2
Rear Delt Fly (Machine)
3 Sets
3
Lateral Raise (Dumbbell)
3 Sets
Day 1
1
Lat Pulldown
3 Sets
8-12 Reps
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
Day 2
1
Incline Bench Press (Barbell)
3 Sets
2
Tricep Extension (Barbell)
3 Sets
3
Rear Delt Fly (Machine)
3 Sets
Day 3
1
Squat (Paused)
3 Sets
2
Incline Curl (Dumbbell)
3 Sets
Day 4
1
Tricep Extension (Barbell)
3 Sets
2
Rear Delt Fly (Machine)
3 Sets
3
Lateral Raise (Dumbbell)
3 Sets
Day 1
1
Lat Pulldown
3 Sets
8-12 Reps
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
Day 2
1
Incline Bench Press (Barbell)
3 Sets
2
Tricep Extension (Barbell)
3 Sets
3
Rear Delt Fly (Machine)
3 Sets
Day 3
1
Squat (Paused)
3 Sets
2
Incline Curl (Dumbbell)
3 Sets
Day 4
1
Tricep Extension (Barbell)
3 Sets
2
Rear Delt Fly (Machine)
3 Sets
3
Lateral Raise (Dumbbell)
3 Sets
Day 1
1
Lat Pulldown
3 Sets
8-12 Reps
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
Day 2
1
Incline Bench Press (Barbell)
3 Sets
2
Tricep Extension (Barbell)
3 Sets
3
Rear Delt Fly (Machine)
3 Sets
Day 3
1
Squat (Paused)
3 Sets
2
Incline Curl (Dumbbell)
3 Sets
Day 4
1
Tricep Extension (Barbell)
3 Sets
2
Rear Delt Fly (Machine)
3 Sets
3
Lateral Raise (Dumbbell)
3 Sets
Day 1
1
Lat Pulldown
3 Sets
8-12 Reps
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
Day 2
1
Incline Bench Press (Barbell)
3 Sets
2
Tricep Extension (Barbell)
3 Sets
3
Rear Delt Fly (Machine)
3 Sets
Day 3
1
Squat (Paused)
3 Sets
2
Incline Curl (Dumbbell)
3 Sets
Day 4
1
Tricep Extension (Barbell)
3 Sets
2
Rear Delt Fly (Machine)
3 Sets
3
Lateral Raise (Dumbbell)
3 Sets