Pushing pixels harder, better, faster, stronger

by Matthew

3 athletes joined

Program Description

Workout routine for extreme product designers. #PushUpsBeforePixels Use the pomodoro technique throughout the workday. During breaks hit push-ups, arms, shoulders. Take a long walk break at lunch. Eat lunch while You are working. By

Program Overview

Level

Beginner

Goal

Bodybuilding

Equipment

Full Gym

Program Length

12 weeks

Time Per Workout

70 minutes

Created

May 13, 2024 11:08

Last Edited

Jun 19, 2024 03:23

Day 1

Bulgarian Split Squat (Dumbbell)

4 Sets

8 Reps

Standing Calf Raise

4 Sets

12 Reps

Incline Bench Press (Dumbbell)

4 Sets

12 Reps

Hip Thrust (Barbell)

4 Sets

12 Reps

Pull-Up (Weighted)

4 Sets

12 Reps

Tricep Pushdown (Cable)

4 Sets

12 Reps

Side Crunch (Cable)

4 Sets

12 Reps

Day 2

Overhead Press (Barbell)

4 Sets

8 Reps

Deficit Deadlift (Barbell)

4 Sets

12 Reps

Rear Delt Fly (Machine)

4 Sets

12 Reps

Lateral Raise (Dumbbell)

4 Sets

12 Reps

Bent Over Row (Barbell)

4 Sets

12 Reps

Hammer Curl

4 Sets

12 Reps

Hanging Leg Raise

4 Sets

12 Reps

Day 3

Deadlift (Barbell)

4 Sets

8 Reps

Bench Press (Close Grip)

4 Sets

12 Reps

Leg Press (45 Degrees)

4 Sets

12 Reps

Seated Shoulder Press (Dumbbell)

4 Sets

12 Reps

Seated Row (Cable)

4 Sets

12 Reps

Tricep Extension (Cable)

4 Sets

12 Reps

Leg Raise (Captain's Chair)

4 Sets

12 Reps

Day 4

Bench Press (Barbell)

4 Sets

8 Reps

Walking Lunge

4 Sets

12 Reps

Chest Fly (Dumbbell)

4 Sets

12 Reps

Shrug (Dumbbell)

4 Sets

12 Reps

Wide Grip Lat Pulldown

4 Sets

12 Reps

Bicep Curl (Dumbbell)

3 Sets

1 Set

12 Reps

1 Reps

Hanging Leg Raise

4 Sets

12 Reps