logo
BoostcampPNG
Taha
by Kürşat Recep D.
2 athletes joined
Program Description
Taha yapmak. Legday yok cunku legday gay
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Jun 21, 2024 05:42
Last Edited
Jun 23, 2024 07:37
down_app
Week 1
1 / 12 Weeks
Day 1
1
Tricep Rope Push Down (Cable)
2 Sets
20 Reps
@7
2
JM Press
2 Sets
15 Reps
@7
3
Dip (Bodyweight)
2 Sets
15 Reps
@7
4
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@7
5
Upright Row (Barbell)
2 Sets
15 Reps
@7
6
Behind-the-Neck Push Press
2 Sets
12 Reps
@7
Day 2
1
Bicep Curl (Barbell)
2 Sets
20 Reps
@7
2
Spider Curl
2 Sets
20 Reps
@7
3
Crossbody Hammer Curl
2 Sets
15 Reps
@7
4
Bent Over Row (Barbell)
2 Sets
20 Reps
@7
5
Single Arm Row (Dumbbell)
2 Sets
15 Reps
@7
6
Lat Pulldown
2 Sets
15 Reps
@7
7
Pullover (Dumbbell)
2 Sets
15 Reps
@7
Day 3
1
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
@7
2
Overhead Tricep Extension (Cable)
2 Sets
20 Reps
@7
3
Incline Bench Press (Dumbbell)
2 Sets
15 Reps
@7
4
Cable Crossover
2 Sets
20 Reps
@7
5
Bench Press (Close Grip)
2 Sets
15 Reps
@7