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STRC Drip #2 - Riley
by Aryan P.
9 athletes joined
Program Description
For the noobs
Program Overview
Level
Beginner, Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Jan 15, 2024 02:07
Last Edited
May 27, 2024 12:07
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Week 1
1 / 4 Weeks
Day 3
1
Leg Curl
3 Sets
10 Reps
@9.5
2
Leg Press
3 Sets
8 Reps
@10
3
Seated Calf Raise
3 Sets
12 Reps
@10
4
Rear Delt Fly (Machine)
1 Set
2 Sets
12 Reps
12 Reps
@7
@10
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@10
Day 4
1
Chest Press (Machine)
3 Sets
10 Reps
@10
2
Pull-Up (Assisted)
3 Sets
8 Reps
@9
3
Shoulder Press (Machine)
3 Sets
10 Reps
@10
4
Seated Row (Cable)
3 Sets
8 Reps
@9
5
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
Day 1
1
Leg Curl
3 Sets
10 Reps
@9.5
2
Leg Press
3 Sets
8 Reps
@10
3
Seated Calf Raise
3 Sets
12 Reps
@10
4
Rear Delt Fly (Machine)
3 Sets
12 Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@10
Day 2
1
Chest Press (Machine)
3 Sets
10 Reps
@10
2
Pull-Up (Assisted)
3 Sets
8 Reps
@9
3
Shoulder Press (Machine)
3 Sets
10 Reps
@10
4
Seated Row (Cable)
3 Sets
8 Reps
@9
5
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
Day 1
1
Leg Curl
3 Sets
10 Reps
@9.5
2
Leg Press
3 Sets
8 Reps
@10
3
Seated Calf Raise
3 Sets
12 Reps
@10
4
Rear Delt Fly (Machine)
3 Sets
12 Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@10
Day 2
1
Chest Press (Machine)
3 Sets
10 Reps
@10
2
Pull-Up (Assisted)
3 Sets
8 Reps
@9
3
Shoulder Press (Machine)
3 Sets
10 Reps
@10
4
Seated Row (Cable)
3 Sets
8 Reps
@9
5
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
Day 3
1
Leg Curl
3 Sets
10 Reps
@9.5
2
Leg Press
3 Sets
8 Reps
@10
3
Seated Calf Raise
3 Sets
12 Reps
@10
4
Rear Delt Fly (Machine)
1 Set
2 Sets
12 Reps
12 Reps
@7
@10
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@10
Day 4
1
Chest Press (Machine)
3 Sets
10 Reps
@10
2
Pull-Up (Assisted)
3 Sets
8 Reps
@9
3
Shoulder Press (Machine)
3 Sets
10 Reps
@10
4
Seated Row (Cable)
3 Sets
8 Reps
@9
5
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
Day 1
1
Leg Curl
3 Sets
10 Reps
@9.5
2
Leg Press
3 Sets
8 Reps
@10
3
Seated Calf Raise
3 Sets
12 Reps
@10
4
Rear Delt Fly (Machine)
3 Sets
12 Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@10
Day 2
1
Chest Press (Machine)
3 Sets
10 Reps
@10
2
Pull-Up (Assisted)
3 Sets
8 Reps
@9
3
Shoulder Press (Machine)
3 Sets
10 Reps
@10
4
Seated Row (Cable)
3 Sets
8 Reps
@9
5
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
Day 3
1
Leg Curl
3 Sets
10 Reps
@9.5
2
Leg Press
3 Sets
8 Reps
@10
3
Seated Calf Raise
3 Sets
12 Reps
@10
4
Rear Delt Fly (Machine)
1 Set
2 Sets
12 Reps
12 Reps
@7
@10
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@10
Day 4
1
Chest Press (Machine)
3 Sets
10 Reps
@10
2
Pull-Up (Assisted)
3 Sets
8 Reps
@9
3
Shoulder Press (Machine)
3 Sets
10 Reps
@10
4
Seated Row (Cable)
3 Sets
8 Reps
@9
5
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
Day 1
1
Leg Curl
3 Sets
10 Reps
@9.5
2
Leg Press
3 Sets
8 Reps
@10
3
Seated Calf Raise
3 Sets
12 Reps
@10
4
Rear Delt Fly (Machine)
3 Sets
12 Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@10
Day 2
1
Chest Press (Machine)
3 Sets
10 Reps
@10
2
Pull-Up (Assisted)
3 Sets
8 Reps
@9
3
Shoulder Press (Machine)
3 Sets
10 Reps
@10
4
Seated Row (Cable)
3 Sets
8 Reps
@9
5
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
Day 3
1
Leg Curl
3 Sets
10 Reps
@9.5
2
Leg Press
3 Sets
8 Reps
@10
3
Seated Calf Raise
3 Sets
12 Reps
@10
4
Rear Delt Fly (Machine)
1 Set
2 Sets
12 Reps
12 Reps
@7
@10
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@10
Day 4
1
Chest Press (Machine)
3 Sets
10 Reps
@10
2
Pull-Up (Assisted)
3 Sets
8 Reps
@9
3
Shoulder Press (Machine)
3 Sets
10 Reps
@10
4
Seated Row (Cable)
3 Sets
8 Reps
@9
5
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@9
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10