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Optimal amine
by Amine K.
Program Description
Hypertrophy
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
80 minutes
Created
Dec 25, 2023 09:38
Last Edited
May 07, 2024 10:31
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Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
12 Reps
11 Reps
@9
@8
2
Lat Pulldown
1 Set
1 Set
10 Reps
6 Reps
@9.5
@9.5
3
Incline Chest Press (Machine)
1 Set
1 Set
8 Reps
7 Reps
@8
@10
4
Single Arm Iso Row
1 Set
1 Set
8 Reps
12 Reps
@9
@8.5
5
Pec Deck (Machine)
1 Set
1 Set
8 Reps
10 Reps
@9.5
@9
Day 2
1
Seated Overhead Press (Dumbbell)
1 Set
1 Set
8 Reps
7 Reps
@9
@10
2
single arm rear delt cable fly
1 Set
1 Set
9 Reps
11 Reps
@9.5
@9
3
Single Arm Tricep Extension (Cable)
1 Set
1 Set
7 Reps
12 Reps
@9.5
@9
4
Incline Curl (Dumbbell)
1 Set
1 Set
8 Reps
11 Reps
@9.5
@9
5
Lateral Raise (Cable)
1 Set
1 Set
11 Reps
8 Reps
@9.5
@9.5
6
Seated Dip (Machine)
1 Set
1 Set
8 Reps
8 Reps
@9.5
@9
7
Spider Curl
1 Set
1 Set
9 Reps
7 Reps
@8.5
@8.5
Day 3
1
Hack Squat
1 Set
1 Set
8 Reps
14 Reps
@9.5
@10
2
Seated Hamstring Curl
1 Set
1 Set
9 Reps
12 Reps
@10
@10
3
Leg Extension
1 Set
1 Set
16 Reps
13 Reps
@9.5
@10
4
Romanian Deadlift (Barbell)
1 Set
1 Set
6 Reps
10 Reps
@10
@9.5
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
6 Reps
12 Reps
@8.5
@10
2
Lateral Raise (Dumbbell)
1 Set
1 Set
9 Reps
14 Reps
@10
@10
3
seated incline cable fly
1 Set
1 Set
10 Reps
9 Reps
@9
@9.5
4
JM Press
1 Set
1 Set
8 Reps
13 Reps
@9
@10
5
Chest Press (Machine)
1 Set
1 Set
7 Reps
6 Reps
@10
@10
6
Skull Crusher
1 Set
1 Set
8 Reps
9 Reps
@9.5
@10
Day 5
1A
T-Bar Row
1 Set
1 Set
9 Reps
11 Reps
@10
@10
3A
Shrug (Barbell)
1 Set
1 Set
9 Reps
8 Reps
@9
@9.5
4
Single Arm High Row (Cable)
1 Set
1 Set
9 Reps
11 Reps
@9.5
@9.5
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
8 Reps
12 Reps
@9
@10
6
Bicep Curl (Cable)
1 Set
1 Set
9 Reps
13 Reps
@10
@9.5
7
Rear Delt Fly (Machine)
1 Set
1 Set
10 Reps
14 Reps
@9.5
@9
8
Hammer Curl
1 Set
1 Set
9 Reps
12 Reps
@8.5
@9