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PROJECT SNATCHED !!
by Lwazi C.
1 athletes joined
5.0
(1 rating)
Program Description
Teaching Lori a thing or two about MIGHTEERNM the prettiest girl emhlabeni 😎
Program Overview
Level
Advanced
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Feb 21, 2024 04:52
Last Edited
May 07, 2024 10:08
down_app
Week 1
1 / 12 Weeks
Day 3
1
Arm Circle
2 Sets
60 Reps
@6
2
Hip Thrust (Barbell)
4 Sets
12 Reps
@10
3
Glute Kickback (Cable)
4 Sets
12 Reps
@10
4
Walking Lunge (Dumbbell)
4 Sets
12 Reps
@10
5
Hip Adductor (Machine)
4 Sets
12 Reps
@10
6
Hip Abductor (Machine)
4 Sets
12 Reps
@10
7
Leg Press
4 Sets
12 Reps
@10
8
Superman
4 Sets
1 Reps
@10
9
Back Extension
4 Sets
12 Reps
@10
Day 1
1
Arm Circle
2 Sets
60 Reps
@6
2
Hip Thrust (Barbell)
4 Sets
12 Reps
@10
3
Glute Kickback (Cable)
4 Sets
12 Reps
@10
4
Walking Lunge (Dumbbell)
4 Sets
12 Reps
@10
5
Hip Adductor (Machine)
4 Sets
12 Reps
@10
6
Hip Abductor (Machine)
4 Sets
12 Reps
@10
7
Leg Press
4 Sets
12 Reps
@10
8
Superman
4 Sets
1 Reps
@10
9
Back Extension
4 Sets
12 Reps
@10
Day 4
1
Sit Up
4 Sets
12 Reps
@10
2
T-Bar Row
4 Sets
12 Reps
@10
3
Face Pull
4 Sets
12 Reps
@10
4
Barbell Row
4 Sets
12 Reps
@10
5
Front Raise
4 Sets
12 Reps
@10
6
Seated Row (Cable)
4 Sets
12 Reps
@10
7
Upright Row (Cable)
4 Sets
12 Reps
@10
8
Bicep Curl (Cable)
4 Sets
12 Reps
@10
9
Tricep Pushdown (Cable)
4 Sets
12 Reps
@10
Day 2
1
Sit Up
4 Sets
12 Reps
@10
2
T-Bar Row
4 Sets
12 Reps
@10
3
Face Pull
4 Sets
12 Reps
@10
4
Barbell Row
4 Sets
12 Reps
@10
5
Front Raise
4 Sets
12 Reps
@10
6
Seated Row (Cable)
4 Sets
12 Reps
@10
7
Upright Row (Cable)
4 Sets
12 Reps
@10
8
Bicep Curl (Cable)
4 Sets
12 Reps
@10
9
Tricep Pushdown (Cable)
4 Sets
12 Reps
@10
Day 1
1
Arm Circle
2 Sets
60 Reps
@6
2
Hip Thrust (Barbell)
4 Sets
12 Reps
@10
3
Glute Kickback (Cable)
4 Sets
12 Reps
@10
4
Walking Lunge (Dumbbell)
4 Sets
12 Reps
@10
5
Hip Adductor (Machine)
4 Sets
12 Reps
@10
6
Hip Abductor (Machine)
4 Sets
12 Reps
@10
7
Leg Press
4 Sets
12 Reps
@10
8
Superman
4 Sets
1 Reps
@10
9
Back Extension
4 Sets
12 Reps
@10
Day 2
1
Sit Up
4 Sets
12 Reps
@10
2
T-Bar Row
4 Sets
12 Reps
@10
3
Face Pull
4 Sets
12 Reps
@10
4
Barbell Row
4 Sets
12 Reps
@10
5
Front Raise
4 Sets
12 Reps
@10
6
Seated Row (Cable)
4 Sets
12 Reps
@10
7
Upright Row (Cable)
4 Sets
12 Reps
@10
8
Bicep Curl (Cable)
4 Sets
12 Reps
@10
9
Tricep Pushdown (Cable)
4 Sets
12 Reps
@10
Day 3
1
Arm Circle
2 Sets
60 Reps
@6
2
Hip Thrust (Barbell)
4 Sets
12 Reps
@10
3
Glute Kickback (Cable)
4 Sets
12 Reps
@10
4
Walking Lunge (Dumbbell)
4 Sets
12 Reps
@10
5
Hip Adductor (Machine)
4 Sets
12 Reps
@10
6
Hip Abductor (Machine)
4 Sets
12 Reps
@10
7
Leg Press
4 Sets
12 Reps
@10
8
Superman
4 Sets
1 Reps
@10
9
Back Extension
4 Sets
12 Reps
@10
Day 4
1
Sit Up
4 Sets
12 Reps
@10
2
T-Bar Row
4 Sets
12 Reps
@10
3
Face Pull
4 Sets
12 Reps
@10
4
Barbell Row
4 Sets
12 Reps
@10
5
Front Raise
4 Sets
12 Reps
@10
6
Seated Row (Cable)
4 Sets
12 Reps
@10
7
Upright Row (Cable)
4 Sets
12 Reps
@10
8
Bicep Curl (Cable)
4 Sets
12 Reps
@10
9
Tricep Pushdown (Cable)
4 Sets
12 Reps
@10
Day 1
1
Arm Circle
2 Sets
60 Reps
@6
2
Hip Thrust (Barbell)
4 Sets
12 Reps
@10
3
Glute Kickback (Cable)
4 Sets
12 Reps
@10
4
Walking Lunge (Dumbbell)
4 Sets
12 Reps
@10
5
Hip Adductor (Machine)
4 Sets
12 Reps
@10
6
Hip Abductor (Machine)
4 Sets
12 Reps
@10
7
Leg Press
4 Sets
12 Reps
@10
8
Superman
4 Sets
1 Reps
@10
9
Back Extension
4 Sets
12 Reps
@10
Day 2
1
Sit Up
4 Sets
12 Reps
@10
2
T-Bar Row
4 Sets
12 Reps
@10
3
Face Pull
4 Sets
12 Reps
@10
4
Barbell Row
4 Sets
12 Reps
@10
5
Front Raise
4 Sets
12 Reps
@10
6
Seated Row (Cable)
4 Sets
12 Reps
@10
7
Upright Row (Cable)
4 Sets
12 Reps
@10
8
Bicep Curl (Cable)
4 Sets
12 Reps
@10
9
Tricep Pushdown (Cable)
4 Sets
12 Reps
@10
Day 3
1
Arm Circle
2 Sets
60 Reps
@6
2
Hip Thrust (Barbell)
4 Sets
12 Reps
@10
3
Glute Kickback (Cable)
4 Sets
12 Reps
@10
4
Walking Lunge (Dumbbell)
4 Sets
12 Reps
@10
5
Hip Adductor (Machine)
4 Sets
12 Reps
@10
6
Hip Abductor (Machine)
4 Sets
12 Reps
@10
7
Leg Press
4 Sets
12 Reps
@10
8
Superman
4 Sets
1 Reps
@10
9
Back Extension
4 Sets
12 Reps
@10
Day 4
1
Sit Up
4 Sets
12 Reps
@10
2
T-Bar Row
4 Sets
12 Reps
@10
3
Face Pull
4 Sets
12 Reps
@10
4
Barbell Row
4 Sets
12 Reps
@10
5
Front Raise
4 Sets
12 Reps
@10
6
Seated Row (Cable)
4 Sets
12 Reps
@10
7
Upright Row (Cable)
4 Sets
12 Reps
@10
8
Bicep Curl (Cable)
4 Sets
12 Reps
@10
9
Tricep Pushdown (Cable)
4 Sets
12 Reps
@10
Day 1
1
Arm Circle
2 Sets
60 Reps
@6
2
Hip Thrust (Barbell)
4 Sets
12 Reps
@10
3
Glute Kickback (Cable)
4 Sets
12 Reps
@10
4
Walking Lunge (Dumbbell)
4 Sets
12 Reps
@10
5
Hip Adductor (Machine)
4 Sets
12 Reps
@10
6
Hip Abductor (Machine)
4 Sets
12 Reps
@10
7
Leg Press
4 Sets
12 Reps
@10
8
Superman
4 Sets
1 Reps
@10
9
Back Extension
4 Sets
12 Reps
@10
Day 2
1
Sit Up
4 Sets
12 Reps
@10
2
T-Bar Row
4 Sets
12 Reps
@10
3
Face Pull
4 Sets
12 Reps
@10
4
Barbell Row
4 Sets
12 Reps
@10
5
Front Raise
4 Sets
12 Reps
@10
6
Seated Row (Cable)
4 Sets
12 Reps
@10
7
Upright Row (Cable)
4 Sets
12 Reps
@10
8
Bicep Curl (Cable)
4 Sets
12 Reps
@10
9
Tricep Pushdown (Cable)
4 Sets
12 Reps
@10
Day 3
1
Arm Circle
2 Sets
60 Reps
@6
2
Hip Thrust (Barbell)
4 Sets
12 Reps
@10
3
Glute Kickback (Cable)
4 Sets
12 Reps
@10
4
Walking Lunge (Dumbbell)
4 Sets
12 Reps
@10
5
Hip Adductor (Machine)
4 Sets
12 Reps
@10
6
Hip Abductor (Machine)
4 Sets
12 Reps
@10
7
Leg Press
4 Sets
12 Reps
@10
8
Superman
4 Sets
1 Reps
@10
9
Back Extension
4 Sets
12 Reps
@10
Day 4
1
Sit Up
4 Sets
12 Reps
@10
2
T-Bar Row
4 Sets
12 Reps
@10
3
Face Pull
4 Sets
12 Reps
@10
4
Barbell Row
4 Sets
12 Reps
@10
5
Front Raise
4 Sets
12 Reps
@10
6
Seated Row (Cable)
4 Sets
12 Reps
@10
7
Upright Row (Cable)
4 Sets
12 Reps
@10
8
Bicep Curl (Cable)
4 Sets
12 Reps
@10
9
Tricep Pushdown (Cable)
4 Sets
12 Reps
@10
Day 1
1
Arm Circle
2 Sets
60 Reps
@6
2
Hip Thrust (Barbell)
4 Sets
12 Reps
@10
3
Glute Kickback (Cable)
4 Sets
12 Reps
@10
4
Walking Lunge (Dumbbell)
4 Sets
12 Reps
@10
5
Hip Adductor (Machine)
4 Sets
12 Reps
@10
6
Hip Abductor (Machine)
4 Sets
12 Reps
@10
7
Leg Press
4 Sets
12 Reps
@10
8
Superman
4 Sets
1 Reps
@10
9
Back Extension
4 Sets
12 Reps
@10
Day 2
1
Sit Up
4 Sets
12 Reps
@10
2
T-Bar Row
4 Sets
12 Reps
@10
3
Face Pull
4 Sets
12 Reps
@10
4
Barbell Row
4 Sets
12 Reps
@10
5
Front Raise
4 Sets
12 Reps
@10
6
Seated Row (Cable)
4 Sets
12 Reps
@10
7
Upright Row (Cable)
4 Sets
12 Reps
@10
8
Bicep Curl (Cable)
4 Sets
12 Reps
@10
9
Tricep Pushdown (Cable)
4 Sets
12 Reps
@10
Day 3
1
Arm Circle
2 Sets
60 Reps
@6
2
Hip Thrust (Barbell)
4 Sets
12 Reps
@10
3
Glute Kickback (Cable)
4 Sets
12 Reps
@10
4
Walking Lunge (Dumbbell)
4 Sets
12 Reps
@10
5
Hip Adductor (Machine)
4 Sets
12 Reps
@10
6
Hip Abductor (Machine)
4 Sets
12 Reps
@10
7
Leg Press
4 Sets
12 Reps
@10
8
Superman
4 Sets
1 Reps
@10
9
Back Extension
4 Sets
12 Reps
@10
Day 4
1
Sit Up
4 Sets
12 Reps
@10
2
T-Bar Row
4 Sets
12 Reps
@10
3
Face Pull
4 Sets
12 Reps
@10
4
Barbell Row
4 Sets
12 Reps
@10
5
Front Raise
4 Sets
12 Reps
@10
6
Seated Row (Cable)
4 Sets
12 Reps
@10
7
Upright Row (Cable)
4 Sets
12 Reps
@10
8
Bicep Curl (Cable)
4 Sets
12 Reps
@10
9
Tricep Pushdown (Cable)
4 Sets
12 Reps
@10
Day 1
1
Arm Circle
2 Sets
60 Reps
@6
2
Hip Thrust (Barbell)
4 Sets
12 Reps
@10
3
Glute Kickback (Cable)
4 Sets
12 Reps
@10
4
Walking Lunge (Dumbbell)
4 Sets
12 Reps
@10
5
Hip Adductor (Machine)
4 Sets
12 Reps
@10
6
Hip Abductor (Machine)
4 Sets
12 Reps
@10
7
Leg Press
4 Sets
12 Reps
@10
8
Superman
4 Sets
1 Reps
@10
9
Back Extension
4 Sets
12 Reps
@10
Day 2
1
Sit Up
4 Sets
12 Reps
@10
2
T-Bar Row
4 Sets
12 Reps
@10
3
Face Pull
4 Sets
12 Reps
@10
4
Barbell Row
4 Sets
12 Reps
@10
5
Front Raise
4 Sets
12 Reps
@10
6
Seated Row (Cable)
4 Sets
12 Reps
@10
7
Upright Row (Cable)
4 Sets
12 Reps
@10
8
Bicep Curl (Cable)
4 Sets
12 Reps
@10
9
Tricep Pushdown (Cable)
4 Sets
12 Reps
@10
Day 3
1
Arm Circle
2 Sets
60 Reps
@6
2
Hip Thrust (Barbell)
4 Sets
12 Reps
@10
3
Glute Kickback (Cable)
4 Sets
12 Reps
@10
4
Walking Lunge (Dumbbell)
4 Sets
12 Reps
@10
5
Hip Adductor (Machine)
4 Sets
12 Reps
@10
6
Hip Abductor (Machine)
4 Sets
12 Reps
@10
7
Leg Press
4 Sets
12 Reps
@10
8
Superman
4 Sets
1 Reps
@10
9
Back Extension
4 Sets
12 Reps
@10
Day 4
1
Sit Up
4 Sets
12 Reps
@10
2
T-Bar Row
4 Sets
12 Reps
@10
3
Face Pull
4 Sets
12 Reps
@10
4
Barbell Row
4 Sets
12 Reps
@10
5
Front Raise
4 Sets
12 Reps
@10
6
Seated Row (Cable)
4 Sets
12 Reps
@10
7
Upright Row (Cable)
4 Sets
12 Reps
@10
8
Bicep Curl (Cable)
4 Sets
12 Reps
@10
9
Tricep Pushdown (Cable)
4 Sets
12 Reps
@10
Day 1
1
Arm Circle
2 Sets
60 Reps
@6
2
Hip Thrust (Barbell)
4 Sets
12 Reps
@10
3
Glute Kickback (Cable)
4 Sets
12 Reps
@10
4
Walking Lunge (Dumbbell)
4 Sets
12 Reps
@10
5
Hip Adductor (Machine)
4 Sets
12 Reps
@10
6
Hip Abductor (Machine)
4 Sets
12 Reps
@10
7
Leg Press
4 Sets
12 Reps
@10
8
Superman
4 Sets
1 Reps
@10
9
Back Extension
4 Sets
12 Reps
@10
Day 2
1
Sit Up
4 Sets
12 Reps
@10
2
T-Bar Row
4 Sets
12 Reps
@10
3
Face Pull
4 Sets
12 Reps
@10
4
Barbell Row
4 Sets
12 Reps
@10
5
Front Raise
4 Sets
12 Reps
@10
6
Seated Row (Cable)
4 Sets
12 Reps
@10
7
Upright Row (Cable)
4 Sets
12 Reps
@10
8
Bicep Curl (Cable)
4 Sets
12 Reps
@10
9
Tricep Pushdown (Cable)
4 Sets
12 Reps
@10
Day 3
1
Arm Circle
2 Sets
60 Reps
@6
2
Hip Thrust (Barbell)
4 Sets
12 Reps
@10
3
Glute Kickback (Cable)
4 Sets
12 Reps
@10
4
Walking Lunge (Dumbbell)
4 Sets
12 Reps
@10
5
Hip Adductor (Machine)
4 Sets
12 Reps
@10
6
Hip Abductor (Machine)
4 Sets
12 Reps
@10
7
Leg Press
4 Sets
12 Reps
@10
8
Superman
4 Sets
1 Reps
@10
9
Back Extension
4 Sets
12 Reps
@10
Day 4
1
Sit Up
4 Sets
12 Reps
@10
2
T-Bar Row
4 Sets
12 Reps
@10
3
Face Pull
4 Sets
12 Reps
@10
4
Barbell Row
4 Sets
12 Reps
@10
5
Front Raise
4 Sets
12 Reps
@10
6
Seated Row (Cable)
4 Sets
12 Reps
@10
7
Upright Row (Cable)
4 Sets
12 Reps
@10
8
Bicep Curl (Cable)
4 Sets
12 Reps
@10
9
Tricep Pushdown (Cable)
4 Sets
12 Reps
@10
Day 1
1
Arm Circle
2 Sets
60 Reps
@6
2
Hip Thrust (Barbell)
4 Sets
12 Reps
@10
3
Glute Kickback (Cable)
4 Sets
12 Reps
@10
4
Walking Lunge (Dumbbell)
4 Sets
12 Reps
@10
5
Hip Adductor (Machine)
4 Sets
12 Reps
@10
6
Hip Abductor (Machine)
4 Sets
12 Reps
@10
7
Leg Press
4 Sets
12 Reps
@10
8
Superman
4 Sets
1 Reps
@10
9
Back Extension
4 Sets
12 Reps
@10
Day 2
1
Sit Up
4 Sets
12 Reps
@10
2
T-Bar Row
4 Sets
12 Reps
@10
3
Face Pull
4 Sets
12 Reps
@10
4
Barbell Row
4 Sets
12 Reps
@10
5
Front Raise
4 Sets
12 Reps
@10
6
Seated Row (Cable)
4 Sets
12 Reps
@10
7
Upright Row (Cable)
4 Sets
12 Reps
@10
8
Bicep Curl (Cable)
4 Sets
12 Reps
@10
9
Tricep Pushdown (Cable)
4 Sets
12 Reps
@10
Day 3
1
Arm Circle
2 Sets
60 Reps
@6
2
Hip Thrust (Barbell)
4 Sets
12 Reps
@10
3
Glute Kickback (Cable)
4 Sets
12 Reps
@10
4
Walking Lunge (Dumbbell)
4 Sets
12 Reps
@10
5
Hip Adductor (Machine)
4 Sets
12 Reps
@10
6
Hip Abductor (Machine)
4 Sets
12 Reps
@10
7
Leg Press
4 Sets
12 Reps
@10
8
Superman
4 Sets
1 Reps
@10
9
Back Extension
4 Sets
12 Reps
@10
Day 4
1
Sit Up
4 Sets
12 Reps
@10
2
T-Bar Row
4 Sets
12 Reps
@10
3
Face Pull
4 Sets
12 Reps
@10
4
Barbell Row
4 Sets
12 Reps
@10
5
Front Raise
4 Sets
12 Reps
@10
6
Seated Row (Cable)
4 Sets
12 Reps
@10
7
Upright Row (Cable)
4 Sets
12 Reps
@10
8
Bicep Curl (Cable)
4 Sets
12 Reps
@10
9
Tricep Pushdown (Cable)
4 Sets
12 Reps
@10
Day 1
1
Arm Circle
2 Sets
60 Reps
@6
2
Hip Thrust (Barbell)
4 Sets
12 Reps
@10
3
Glute Kickback (Cable)
4 Sets
12 Reps
@10
4
Walking Lunge (Dumbbell)
4 Sets
12 Reps
@10
5
Hip Adductor (Machine)
4 Sets
12 Reps
@10
6
Hip Abductor (Machine)
4 Sets
12 Reps
@10
7
Leg Press
4 Sets
12 Reps
@10
8
Superman
4 Sets
1 Reps
@10
9
Back Extension
4 Sets
12 Reps
@10
Day 2
1
Sit Up
4 Sets
12 Reps
@10
2
T-Bar Row
4 Sets
12 Reps
@10
3
Face Pull
4 Sets
12 Reps
@10
4
Barbell Row
4 Sets
12 Reps
@10
5
Front Raise
4 Sets
12 Reps
@10
6
Seated Row (Cable)
4 Sets
12 Reps
@10
7
Upright Row (Cable)
4 Sets
12 Reps
@10
8
Bicep Curl (Cable)
4 Sets
12 Reps
@10
9
Tricep Pushdown (Cable)
4 Sets
12 Reps
@10
Day 3
1
Arm Circle
2 Sets
60 Reps
@6
2
Hip Thrust (Barbell)
4 Sets
12 Reps
@10
3
Glute Kickback (Cable)
4 Sets
12 Reps
@10
4
Walking Lunge (Dumbbell)
4 Sets
12 Reps
@10
5
Hip Adductor (Machine)
4 Sets
12 Reps
@10
6
Hip Abductor (Machine)
4 Sets
12 Reps
@10
7
Leg Press
4 Sets
12 Reps
@10
8
Superman
4 Sets
1 Reps
@10
9
Back Extension
4 Sets
12 Reps
@10
Day 4
1
Sit Up
4 Sets
12 Reps
@10
2
T-Bar Row
4 Sets
12 Reps
@10
3
Face Pull
4 Sets
12 Reps
@10
4
Barbell Row
4 Sets
12 Reps
@10
5
Front Raise
4 Sets
12 Reps
@10
6
Seated Row (Cable)
4 Sets
12 Reps
@10
7
Upright Row (Cable)
4 Sets
12 Reps
@10
8
Bicep Curl (Cable)
4 Sets
12 Reps
@10
9
Tricep Pushdown (Cable)
4 Sets
12 Reps
@10
Day 1
1
Arm Circle
2 Sets
60 Reps
@6
2
Hip Thrust (Barbell)
4 Sets
12 Reps
@10
3
Glute Kickback (Cable)
4 Sets
12 Reps
@10
4
Walking Lunge (Dumbbell)
4 Sets
12 Reps
@10
5
Hip Adductor (Machine)
4 Sets
12 Reps
@10
6
Hip Abductor (Machine)
4 Sets
12 Reps
@10
7
Leg Press
4 Sets
12 Reps
@10
8
Superman
4 Sets
1 Reps
@10
9
Back Extension
4 Sets
12 Reps
@10
Day 2
1
Sit Up
4 Sets
12 Reps
@10
2
T-Bar Row
4 Sets
12 Reps
@10
3
Face Pull
4 Sets
12 Reps
@10
4
Barbell Row
4 Sets
12 Reps
@10
5
Front Raise
4 Sets
12 Reps
@10
6
Seated Row (Cable)
4 Sets
12 Reps
@10
7
Upright Row (Cable)
4 Sets
12 Reps
@10
8
Bicep Curl (Cable)
4 Sets
12 Reps
@10
9
Tricep Pushdown (Cable)
4 Sets
12 Reps
@10
Day 3
1
Arm Circle
2 Sets
60 Reps
@6
2
Hip Thrust (Barbell)
4 Sets
12 Reps
@10
3
Glute Kickback (Cable)
4 Sets
12 Reps
@10
4
Walking Lunge (Dumbbell)
4 Sets
12 Reps
@10
5
Hip Adductor (Machine)
4 Sets
12 Reps
@10
6
Hip Abductor (Machine)
4 Sets
12 Reps
@10
7
Leg Press
4 Sets
12 Reps
@10
8
Superman
4 Sets
1 Reps
@10
9
Back Extension
4 Sets
12 Reps
@10
Day 4
1
Sit Up
4 Sets
12 Reps
@10
2
T-Bar Row
4 Sets
12 Reps
@10
3
Face Pull
4 Sets
12 Reps
@10
4
Barbell Row
4 Sets
12 Reps
@10
5
Front Raise
4 Sets
12 Reps
@10
6
Seated Row (Cable)
4 Sets
12 Reps
@10
7
Upright Row (Cable)
4 Sets
12 Reps
@10
8
Bicep Curl (Cable)
4 Sets
12 Reps
@10
9
Tricep Pushdown (Cable)
4 Sets
12 Reps
@10
Day 1
1
Arm Circle
2 Sets
60 Reps
@6
2
Hip Thrust (Barbell)
4 Sets
12 Reps
@10
3
Glute Kickback (Cable)
4 Sets
12 Reps
@10
4
Walking Lunge (Dumbbell)
4 Sets
12 Reps
@10
5
Hip Adductor (Machine)
4 Sets
12 Reps
@10
6
Hip Abductor (Machine)
4 Sets
12 Reps
@10
7
Leg Press
4 Sets
12 Reps
@10
8
Superman
4 Sets
1 Reps
@10
9
Back Extension
4 Sets
12 Reps
@10
Day 2
1
Sit Up
4 Sets
12 Reps
@10
2
T-Bar Row
4 Sets
12 Reps
@10
3
Face Pull
4 Sets
12 Reps
@10
4
Barbell Row
4 Sets
12 Reps
@10
5
Front Raise
4 Sets
12 Reps
@10
6
Seated Row (Cable)
4 Sets
12 Reps
@10
7
Upright Row (Cable)
4 Sets
12 Reps
@10
8
Bicep Curl (Cable)
4 Sets
12 Reps
@10
9
Tricep Pushdown (Cable)
4 Sets
12 Reps
@10
Day 3
1
Arm Circle
2 Sets
60 Reps
@6
2
Hip Thrust (Barbell)
4 Sets
12 Reps
@10
3
Glute Kickback (Cable)
4 Sets
12 Reps
@10
4
Walking Lunge (Dumbbell)
4 Sets
12 Reps
@10
5
Hip Adductor (Machine)
4 Sets
12 Reps
@10
6
Hip Abductor (Machine)
4 Sets
12 Reps
@10
7
Leg Press
4 Sets
12 Reps
@10
8
Superman
4 Sets
1 Reps
@10
9
Back Extension
4 Sets
12 Reps
@10
Day 4
1
Sit Up
4 Sets
12 Reps
@10
2
T-Bar Row
4 Sets
12 Reps
@10
3
Face Pull
4 Sets
12 Reps
@10
4
Barbell Row
4 Sets
12 Reps
@10
5
Front Raise
4 Sets
12 Reps
@10
6
Seated Row (Cable)
4 Sets
12 Reps
@10
7
Upright Row (Cable)
4 Sets
12 Reps
@10
8
Bicep Curl (Cable)
4 Sets
12 Reps
@10
9
Tricep Pushdown (Cable)
4 Sets
12 Reps
@10
Day 1
1
Arm Circle
2 Sets
60 Reps
@6
2
Hip Thrust (Barbell)
4 Sets
12 Reps
@10
3
Glute Kickback (Cable)
4 Sets
12 Reps
@10
4
Walking Lunge (Dumbbell)
4 Sets
12 Reps
@10
5
Hip Adductor (Machine)
4 Sets
12 Reps
@10
6
Hip Abductor (Machine)
4 Sets
12 Reps
@10
7
Leg Press
4 Sets
12 Reps
@10
8
Superman
4 Sets
1 Reps
@10
9
Back Extension
4 Sets
12 Reps
@10
Day 2
1
Sit Up
4 Sets
12 Reps
@10
2
T-Bar Row
4 Sets
12 Reps
@10
3
Face Pull
4 Sets
12 Reps
@10
4
Barbell Row
4 Sets
12 Reps
@10
5
Front Raise
4 Sets
12 Reps
@10
6
Seated Row (Cable)
4 Sets
12 Reps
@10
7
Upright Row (Cable)
4 Sets
12 Reps
@10
8
Bicep Curl (Cable)
4 Sets
12 Reps
@10
9
Tricep Pushdown (Cable)
4 Sets
12 Reps
@10
Day 3
1
Arm Circle
2 Sets
60 Reps
@6
2
Hip Thrust (Barbell)
4 Sets
12 Reps
@10
3
Glute Kickback (Cable)
4 Sets
12 Reps
@10
4
Walking Lunge (Dumbbell)
4 Sets
12 Reps
@10
5
Hip Adductor (Machine)
4 Sets
12 Reps
@10
6
Hip Abductor (Machine)
4 Sets
12 Reps
@10
7
Leg Press
4 Sets
12 Reps
@10
8
Superman
4 Sets
1 Reps
@10
9
Back Extension
4 Sets
12 Reps
@10
Day 4
1
Sit Up
4 Sets
12 Reps
@10
2
T-Bar Row
4 Sets
12 Reps
@10
3
Face Pull
4 Sets
12 Reps
@10
4
Barbell Row
4 Sets
12 Reps
@10
5
Front Raise
4 Sets
12 Reps
@10
6
Seated Row (Cable)
4 Sets
12 Reps
@10
7
Upright Row (Cable)
4 Sets
12 Reps
@10
8
Bicep Curl (Cable)
4 Sets
12 Reps
@10
9
Tricep Pushdown (Cable)
4 Sets
12 Reps
@10
What People Are Saying(1 rating)
Only ratings with written feedback are displayed here.
5.00/ 5
Rethabile M.Age 24, Woman
4 months ago
0 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Significant modifications
The best program I’ve ever done!!! Would highly recommend to anyone trying to gain muscles!