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Rise of the Sigmas
by Rigma
2 athletes joined
Program Description
Davidemaxxing
Program Overview
Level
Novice, Intermediate
Goal
Muscle & Sculpting, Bodyweight Fitness
Equipment
Full Gym
Program Length
1 week
Time Per Workout
90 minutes
Created
Feb 03, 2024 09:57
Last Edited
May 08, 2024 02:25
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Week 1
1 / 1 Weeks
Day 3
1A
Diamond Push Ups
3 Sets
8-12 Reps
@6
1B
Chin-Up (Weighted)
3 Sets
6-10 Reps
@6
2A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
2B
Bicep Curl (Cable)
3 Sets
8-12 Reps
3A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
3B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
4A
Lateral Raise (Cable)
3 Sets
8-12 Reps
4B
Wrist Curls
3 Sets
8-12 Reps
5
Upright Row (Cable)
3 Sets
10-20 Reps
Day 4
1
Split Squat (Dumbbell)
3 Sets
4-8 Reps
2
Deadlift (Barbell)
3 Sets
3-5 Reps
3A
Shrug (Barbell)
3 Sets
8-12 Reps
3B
Seated Calf Raise
3 Sets
8-12 Reps
4A
Leg Curl
3 Sets
8-12 Reps
4B
Leg Extension
3 Sets
8-12 Reps
5
Leg Raise (Captain's Chair)
2 Sets
AMRAP
@10
Day 2
1
Bench Press (Dumbbell)
4 Sets
6-10 Reps
2A
Ring Pull-Up
2 Sets
AMRAP
2B
Push Up (Incline)
2 Sets
8-12 Reps
3A
Ring Row
4 Sets
10-20 Reps
3B
Standing Behind Neck Shoulder Press (Barbell)
4 Sets
8-12 Reps
4A
Chest Press (Machine)
3 Sets
6-10 Reps
4B
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 1
1
Safety Bar Squat
3 Sets
3-6 Reps
2
Romanian Deadlift (Barbell)
3 Sets
3-6 Reps
3A
Incline Bench Press (Smith Machine)
4 Sets
6-10 Reps
@9.5
3B
Hammer Curl
4 Sets
8-12 Reps
4A
Pull-Up (Weighted)
1 Set
3 Sets
3-6 Reps
4-8 Reps
4B
Seated Calf Raise
3 Sets
10-20 Reps
5A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
5B
Bicep Curl (Cable)
3 Sets
8-12 Reps
5C
Lateral Raise (Cable)
3 Sets
8-12 Reps
Day 5
1A
Wide Grip Pull-Up
3 Sets
10-20 Reps
1B
Dip (Bodyweight)
3 Sets
AMRAP
2A
Ring Row
3 Sets
10-20 Reps
2B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps