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Simple 3 days
by Anonymous
2 athletes joined
Program Description
Arms and shoulders
Program Overview
Level
Intermediate
Goal
Athletics
Equipment
Garage Gym
Program Length
6 weeks
Time Per Workout
30 minutes
Created
Jan 10, 2024 06:42
Last Edited
May 08, 2024 01:03
down_app
Week 1
1 / 6 Weeks
Day 1
1A
Bicep Curl (Cable)
2 Sets
AMRAP
1B
Seated Triceps Pushdown
2 Sets
AMRAP
2A
Cable Chest Press
3 Sets
AMRAP
2B
Ring Row
3 Sets
AMRAP
3
Cable Crunch
2 Sets
AMRAP
4
Glute Bridge (Barbell)
2 Sets
AMRAP
Day 2
1A
Bicep Curl (EZ Bar)
2 Sets
AMRAP
1B
Skull Crusher
2 Sets
AMRAP
2A
Face Pull
3 Sets
AMRAP
2B
Bench Press (Smith Machine)
3 Sets
6-10 Reps
2C
Lat Pulldown
3 Sets
6-10 Reps
3A
Lunge (Dumbbell)
2 Sets
8-12 Reps
3B
Kettlebell Swing
2 Sets
8-15 Reps
Day 3
1A
Ring Push Ups
2 Sets
AMRAP
1B
Hammer Curl
2 Sets
AMRAP
1C
Tricep Pushdown (Cable)
2 Sets
AMRAP
2A
Cable Chest Press
2 Sets
AMRAP
2B
Glute Bridge (Barbell)
2 Sets
AMRAP
3A
Lat Pulldown
2 Sets
AMRAP
3B
Cable Crunch
2 Sets
AMRAP
Day 1
1A
Bicep Curl (Cable)
2 Sets
AMRAP
1B
Seated Triceps Pushdown
2 Sets
AMRAP
2A
Cable Chest Press
3 Sets
AMRAP
2B
Ring Row
3 Sets
AMRAP
3
Cable Crunch
2 Sets
AMRAP
4
Glute Bridge (Barbell)
2 Sets
AMRAP
Day 2
1A
Bicep Curl (EZ Bar)
2 Sets
AMRAP
1B
Skull Crusher
2 Sets
AMRAP
2A
Face Pull
3 Sets
AMRAP
2B
Bench Press (Smith Machine)
3 Sets
6-10 Reps
2C
Lat Pulldown
3 Sets
6-10 Reps
3A
Lunge (Dumbbell)
2 Sets
8-12 Reps
3B
Kettlebell Swing
2 Sets
8-15 Reps
Day 3
1A
Ring Push Ups
2 Sets
AMRAP
1B
Hammer Curl
2 Sets
AMRAP
1C
Tricep Pushdown (Cable)
2 Sets
AMRAP
2A
Cable Chest Press
2 Sets
AMRAP
2B
Glute Bridge (Barbell)
2 Sets
AMRAP
3A
Lat Pulldown
2 Sets
AMRAP
3B
Cable Crunch
2 Sets
AMRAP
Day 1
1A
Bicep Curl (Cable)
2 Sets
AMRAP
1B
Seated Triceps Pushdown
2 Sets
AMRAP
2A
Cable Chest Press
3 Sets
AMRAP
2B
Ring Row
3 Sets
AMRAP
3
Cable Crunch
2 Sets
AMRAP
4
Glute Bridge (Barbell)
2 Sets
AMRAP
Day 2
1A
Bicep Curl (EZ Bar)
2 Sets
AMRAP
1B
Skull Crusher
2 Sets
AMRAP
2A
Face Pull
3 Sets
AMRAP
2B
Bench Press (Smith Machine)
3 Sets
6-10 Reps
2C
Lat Pulldown
3 Sets
6-10 Reps
3A
Lunge (Dumbbell)
2 Sets
8-12 Reps
3B
Kettlebell Swing
2 Sets
8-15 Reps
Day 3
1A
Ring Push Ups
2 Sets
AMRAP
1B
Hammer Curl
2 Sets
AMRAP
1C
Tricep Pushdown (Cable)
2 Sets
AMRAP
2A
Cable Chest Press
2 Sets
AMRAP
2B
Glute Bridge (Barbell)
2 Sets
AMRAP
3A
Lat Pulldown
2 Sets
AMRAP
3B
Cable Crunch
2 Sets
AMRAP
Day 1
1A
Bicep Curl (Cable)
2 Sets
AMRAP
1B
Seated Triceps Pushdown
2 Sets
AMRAP
2A
Cable Chest Press
3 Sets
AMRAP
2B
Ring Row
3 Sets
AMRAP
3
Cable Crunch
2 Sets
AMRAP
4
Glute Bridge (Barbell)
2 Sets
AMRAP
Day 2
1A
Bicep Curl (EZ Bar)
2 Sets
AMRAP
1B
Skull Crusher
2 Sets
AMRAP
2A
Face Pull
3 Sets
AMRAP
2B
Bench Press (Smith Machine)
3 Sets
6-10 Reps
2C
Lat Pulldown
3 Sets
6-10 Reps
3A
Lunge (Dumbbell)
2 Sets
8-12 Reps
3B
Kettlebell Swing
2 Sets
8-15 Reps
Day 3
1A
Ring Push Ups
2 Sets
AMRAP
1B
Hammer Curl
2 Sets
AMRAP
1C
Tricep Pushdown (Cable)
2 Sets
AMRAP
2A
Cable Chest Press
2 Sets
AMRAP
2B
Glute Bridge (Barbell)
2 Sets
AMRAP
3A
Lat Pulldown
2 Sets
AMRAP
3B
Cable Crunch
2 Sets
AMRAP
Day 1
1A
Bicep Curl (Cable)
2 Sets
AMRAP
1B
Seated Triceps Pushdown
2 Sets
AMRAP
2A
Cable Chest Press
3 Sets
AMRAP
2B
Ring Row
3 Sets
AMRAP
3
Cable Crunch
2 Sets
AMRAP
4
Glute Bridge (Barbell)
2 Sets
AMRAP
Day 2
1A
Bicep Curl (EZ Bar)
2 Sets
AMRAP
1B
Skull Crusher
2 Sets
AMRAP
2A
Face Pull
3 Sets
AMRAP
2B
Bench Press (Smith Machine)
3 Sets
6-10 Reps
2C
Lat Pulldown
3 Sets
6-10 Reps
3A
Lunge (Dumbbell)
2 Sets
8-12 Reps
3B
Kettlebell Swing
2 Sets
8-15 Reps
Day 3
1A
Ring Push Ups
2 Sets
AMRAP
1B
Hammer Curl
2 Sets
AMRAP
1C
Tricep Pushdown (Cable)
2 Sets
AMRAP
2A
Cable Chest Press
2 Sets
AMRAP
2B
Glute Bridge (Barbell)
2 Sets
AMRAP
3A
Lat Pulldown
2 Sets
AMRAP
3B
Cable Crunch
2 Sets
AMRAP
Day 1
1A
Bicep Curl (Cable)
2 Sets
AMRAP
1B
Seated Triceps Pushdown
2 Sets
AMRAP
2A
Cable Chest Press
3 Sets
AMRAP
2B
Ring Row
3 Sets
AMRAP
3
Cable Crunch
2 Sets
AMRAP
4
Glute Bridge (Barbell)
2 Sets
AMRAP
Day 2
1A
Bicep Curl (EZ Bar)
2 Sets
AMRAP
1B
Skull Crusher
2 Sets
AMRAP
2A
Face Pull
3 Sets
AMRAP
2B
Bench Press (Smith Machine)
3 Sets
6-10 Reps
2C
Lat Pulldown
3 Sets
6-10 Reps
3A
Lunge (Dumbbell)
2 Sets
8-12 Reps
3B
Kettlebell Swing
2 Sets
8-15 Reps
Day 3
1A
Ring Push Ups
2 Sets
AMRAP
1B
Hammer Curl
2 Sets
AMRAP
1C
Tricep Pushdown (Cable)
2 Sets
AMRAP
2A
Cable Chest Press
2 Sets
AMRAP
2B
Glute Bridge (Barbell)
2 Sets
AMRAP
3A
Lat Pulldown
2 Sets
AMRAP
3B
Cable Crunch
2 Sets
AMRAP