Rambo’s Revenge
by Ryan L.
11 athletes joined
Program Description
Arm and shoulder emphasis.
Program Overview
Level
Advanced, Intermediate
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Jan 15, 2024 05:22
Last Edited
May 07, 2024 10:20
Week 1
1 / 8 Weeks
Day 1
1
Lateral Raise (Cable)1 Set
1 Set
10 Reps
10 Reps
@9
@10
2
Reverse Pec Deck1 Set
1 Set
15 Reps
15 Reps
@9
@10
3
Tricep Pushdown (Cable)1 Set
1 Set
12 Reps
12 Reps
@9
@10
4
Incline Bench Press (Barbell)1 Set
1 Set
8 Reps
8 Reps
@9
@10
5
Pec Deck (Machine)1 Set
1 Set
15 Reps
15 Reps
@9
@10
6
Leg Extension1 Set
1 Set
15 Reps
15 Reps
@9
@10
7
Reverse Abs Crunch (Bodyweight)1 Set
1 Set
8 Reps
8 Reps
@9
@10
Day 2
1
Bicep Curl (Cable)1 Set
1 Set
12 Reps
12 Reps
@9
@10
2
Basyian Curl1 Set
1 Set
12 Reps
12 Reps
@9
@10
3
Lat Pulldown (Close Grip)1 Set
1 Set
8 Reps
8 Reps
@9
@10
4
Lat Prayer1 Set
1 Set
12 Reps
12 Reps
@9
@10
5
Lying Leg Curl1 Set
1 Set
12 Reps
12 Reps
@9
@10
6
Standing Calf Raise1 Set
1 Set
45 Reps
45 Reps
@9
@10
Day 3
1
Overhead Press (Barbell)1 Set
1 Set
8 Reps
8 Reps
@9
@10
2
Lateral Raise (Cable)1 Set
1 Set
12 Reps
12 Reps
@9
@10
3
Decline Bench Press (Barbell)2 Sets
8 Reps
@9
4
Pec Deck (Machine)2 Sets
15 Reps
@10
5
Overhead Tricep Extension (Cable)1 Set
1 Set
10 Reps
10 Reps
@9
@10
6
Leg Extension2 Sets
15 Reps
@10
7
Reverse Abs Crunch (Bodyweight)2 Sets
8 Reps
@10
Day 4
1
Hammer Curl1 Set
1 Set
10 Reps
10 Reps
@9
@10
2
Preacher Curl (Barbell)1 Set
1 Set
9 Reps
9 Reps
@9
@10
3
Seated Row (Cable)1 Set
1 Set
9 Reps
9 Reps
@9
@10
4
Pull-Up (Bodyweight)2 Sets
8 Reps
@10
5
Lying Leg Curl1 Set
1 Set
15 Reps
15 Reps
@9
@10
6
Calf Raise (Bodyweight)2 Sets
45 Reps
@10
Day 5
1
Lateral Raise (Dumbbell)1 Set
1 Set
12 Reps
12 Reps
@9
@10
2
Lateral Raise (Cable)2 Sets
10 Reps
@10
3
Ring Push Up2 Sets
15 Reps
@10
4
Pec Deck (Machine)1 Set
1 Set
15 Reps
15 Reps
@9
@10
5
Skull Crusher2 Sets
12 Reps
@10
6
Leg Extension2 Sets
15 Reps
@10
7
Reverse Abs Crunch (Bodyweight)2 Sets
8 Reps
@10
Day 6
1
Bicep Curl (EZ Bar)2 Sets
12 Reps
@10
2
Spider Curl2 Sets
10 Reps
@10
3
Lat Pulldown2 Sets
8 Reps
@10
4
Lat Prayer2 Sets
10 Reps
@10
5
Lying Leg Curl2 Sets
15 Reps
@10
6
Standing Calf Raise2 Sets
45 Reps
@10