Ramzan Workout
by Angel H.
Program Description
Shredding
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Mar 05, 2024 08:05
Last Edited
May 14, 2024 03:09
Week 1
1 / 4 Weeks
Day 1
1
Push Up (Weighted)4 Sets
12-30 Reps
@10
2
Chest Fly (Machine)4 Sets
10-12 Reps
@10
3
Bench Press (Dumbbell)3 Sets
8-12 Reps
@10
4
Chest Fly (Dumbbell)4 Sets
10-12 Reps
@10
5
Dip (Weighted)3 Sets
10-20 Reps
@10
6
Push Up2 Sets
10-25 Reps
@10
7
Tricep Rope Push Down (Cable)3 Sets
12-20 Reps
@10
8
Dip (Bodyweight)3 Sets
12-20 Reps
@10
9
Overhead Tricep Extension (Cable)4 Sets
12-15 Reps
@10
10
Single Arm Tricep Extension (Cable)3 Sets
10-15 Reps
@10
Day 2
1
Pull-Up (Weighted)5 Sets
8-12 Reps
@10
2
Seated Row (Cable)4 Sets
8-15 Reps
@10
3
Lat Pulldown (Close Grip)4 Sets
10-12 Reps
@10
4
Pullover (Machine)4 Sets
12-15 Reps
@10
5
Lat Pulldown4 Sets
8-12 Reps
@10
6
Bicep Curl (Dumbbell)4 Sets
10-12 Reps
@10
7
Bicep Curl (Machine)4 Sets
8-12 Reps
@10
8
Hammer Curl4 Sets
12-15 Reps
@10
9
Abs Crunch (Weighted)4 Sets
15-20 Reps
@10
10
Cable Crunch4 Sets
15-20 Reps
@10
Day 3
1
Squat (Bodyweight)3 Sets
50 Reps
@10
2
Bulgarian Split Squat (Dumbbell)3 Sets
10-15 Reps
@10
3
Leg Extension4 Sets
20 Reps
@10
4
Lying Leg Curl4 Sets
20 Reps
@10
5
Leg Press4 Sets
20 Reps
@10
6
Seated Calf Raise4 Sets
50 Reps
@10
Day 4
1
Lateral Raise (Dumbbell)4 Sets
10-15 Reps
@10
2
Shoulder Press (Machine)4 Sets
8-12 Reps
@10
3
Rear Delt Fly (Machine)4 Sets
10-12 Reps
@10
4A
Front Raise4 Sets
10-12 Reps
@10
4B
Dip (Weighted)4 Sets
10-25 Reps
@10
5
Hanging Leg Raise4 Sets
10-20 Reps
@10
6
Decline Crunch3 Sets
10-20 Reps
@10
7
Abs Crunch (Weighted)3 Sets
10-20 Reps
@10
Day 5
1A
Bicep Curl (Barbell)3 Sets
12-15 Reps
@10
1B
Skull Crusher3 Sets
12-15 Reps
@10
2A
Alternating Dumbbell Curl3 Sets
15-20 Reps
@10
2B
Tricep Pushdown (Cable)3 Sets
15-20 Reps
@10
3A
Bicep Curl (Machine)3 Sets
12-20 Reps
@10
3B
Dip (Bodyweight)3 Sets
20+ Reps
@10
4A
Single Arm Tricep Extension (Cable)3 Sets
15 Reps
@10
4B
Concentration Curl3 Sets
15 Reps
@10
5A
Wrist Curls3 Sets
15 Reps
@10
5B
Reverse Wrist Curl (Dumbbell)3 Sets
15 Reps
@10