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Strc Drip #3 - Raghav
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7 athletes joined
Program Description
To optimize the use of the new recreation center in Allen Texas
Program Overview
Level
Intermediate, Beginner
Goal
Muscle & Sculpting, Bodyweight Fitness, Bodybuilding, Powerlifting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
50 minutes
Created
Jan 15, 2024 11:21
Last Edited
May 08, 2024 02:23
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Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
2
Leg Press (45 Degrees)
3 Sets
8 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
4
Chest Fly (Machine)
3 Sets
10 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
6
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
7
Push Up
1 Set
1 Reps
@10
Day 2
1
Trap Bar Deadlift
2 Sets
6 Reps
2
Pull-Up (Assisted)
3 Sets
8 Reps
3
Seated Row (Cable)
3 Sets
8 Reps
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
5
Bicep Curl (Machine)
3 Sets
10 Reps
6
Hammer Curl
3 Sets
10 Reps
Day 3
1
Squat (Barbell)
2 Sets
6 Reps
2
Leg Press (45 Degrees)
3 Sets
8 Reps
3
Lying Leg Curl
3 Sets
10 Reps
4
Standing Calf Raise
3 Sets
10 Reps
5
Hanging Leg Raise
2 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
2
Leg Press (45 Degrees)
3 Sets
8 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
4
Chest Fly (Machine)
3 Sets
10 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
6
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
7
Push Up
1 Set
1 Reps
@10
Day 2
1
Trap Bar Deadlift
2 Sets
6 Reps
2
Pull-Up (Assisted)
3 Sets
8 Reps
3
Seated Row (Cable)
3 Sets
8 Reps
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
5
Bicep Curl (Machine)
3 Sets
10 Reps
6
Hammer Curl
3 Sets
10 Reps
Day 3
1
Squat (Barbell)
2 Sets
6 Reps
2
Leg Press (45 Degrees)
3 Sets
8 Reps
3
Lying Leg Curl
3 Sets
10 Reps
4
Standing Calf Raise
3 Sets
10 Reps
5
Hanging Leg Raise
2 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
2
Leg Press (45 Degrees)
3 Sets
8 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
4
Chest Fly (Machine)
3 Sets
10 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
6
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
7
Push Up
1 Set
1 Reps
@10
Day 2
1
Trap Bar Deadlift
2 Sets
6 Reps
2
Pull-Up (Assisted)
3 Sets
8 Reps
3
Seated Row (Cable)
3 Sets
8 Reps
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
5
Bicep Curl (Machine)
3 Sets
10 Reps
6
Hammer Curl
3 Sets
10 Reps
Day 3
1
Squat (Barbell)
2 Sets
6 Reps
2
Leg Press (45 Degrees)
3 Sets
8 Reps
3
Lying Leg Curl
3 Sets
10 Reps
4
Standing Calf Raise
3 Sets
10 Reps
5
Hanging Leg Raise
2 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
3 Sets
6 Reps
2
Leg Press (45 Degrees)
3 Sets
8 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
4
Chest Fly (Machine)
3 Sets
10 Reps
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
6
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
7
Push Up
1 Set
1 Reps
@10
Day 2
1
Trap Bar Deadlift
2 Sets
6 Reps
2
Pull-Up (Assisted)
3 Sets
8 Reps
3
Seated Row (Cable)
3 Sets
8 Reps
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
5
Bicep Curl (Machine)
3 Sets
10 Reps
6
Hammer Curl
3 Sets
10 Reps
Day 3
1
Squat (Barbell)
2 Sets
6 Reps
2
Leg Press (45 Degrees)
3 Sets
8 Reps
3
Lying Leg Curl
3 Sets
10 Reps
4
Standing Calf Raise
3 Sets
10 Reps
5
Hanging Leg Raise
2 Sets
10 Reps