Programmation Emilio 3 mois | Workout Programs | Boostcamp App |

Programmation Emilio 3 mois

by Cedrian

1 athletes joined

Program Description

Emilio

Program Overview

Level

Intermediate, Advanced

Goal

Bodybuilding

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

60 minutes

Created

May 06, 2024 05:28

Last Edited

Jun 04, 2024 02:49

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Day 1

1

Bench Press (Barbell)

3 Sets

8-12 Reps

2

Incline Bench Press (Dumbbell)

3 Sets

8-12 Reps

3

Overhead Press (Barbell)

3 Sets

8-12 Reps

4

Lateral Raise (Dumbbell)

3 Sets

12-15 Reps

Day 2

1

Goblet Squat

3 Sets

8-12 Reps

2

Leg Press

3 Sets

8-12 Reps

3

Romanian Deadlift (Barbell)

3 Sets

12-15 Reps

4

Leg Curl

3 Sets

12-15 Reps

5

Kettlebell Swing

1 Set

AMRAP

Day 3

1

Pull-Up (Weighted)

3 Sets

8-12 Reps

2

Barbell Row

3 Sets

8-12 Reps

3

Bicep Curl (Barbell)

3 Sets

12-15 Reps

4

Hammer Curl

3 Sets

8-12 Reps

Day 4

1

Dip (Weighted)

3 Sets

12-15 Reps

2

Push Up

3 Sets

15-20 Reps

3

Walking Lunge (Dumbbell)

3 Sets

12-15 Reps

4

Leg Curl

3 Sets

12-15 Reps

Day 5

1A

Leg Extension

3 Sets

12-15 Reps

1B

Leg Curl

3 Sets

12-15 Reps

2A

Bulgarian Split Squat (Dumbbell)

3 Sets

8-12 Reps

2B

Single Leg Romanian Deadlift

3 Sets

8-12 Reps

3

Bench Press (Dumbbell)

3 Sets

8-12 Reps

4

Chest Fly (Cable)

3 Sets

12-15 Reps

5

Seated Shoulder Press (Dumbbell)

3 Sets

8-12 Reps

6

Face Pull

3 Sets

12-15 Reps