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Strc Drip #4 - Rathan
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5 athletes joined
Program Description
To promote the use of the new recreation center in Allen, Texas.
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Muscle & Sculpting, Athletics
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Jan 22, 2024 01:20
Last Edited
May 07, 2024 02:25
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Week 1
1 / 4 Weeks
Day 2
1
Leg Curl
3 Sets
10 Reps
2
Deadlift (Paused)
2 Sets
4 Reps
3
Leg Press (45 Degrees)
3 Sets
12 Reps
4
Squat (Barbell)
3 Sets
4 Reps
5
Standing Calf Raise
3 Sets
10 Reps
Day 4
1
Leg Curl
3 Sets
10 Reps
2
Deadlift (Paused)
2 Sets
4 Reps
3
Leg Press (45 Degrees)
3 Sets
12 Reps
4
Squat (Barbell)
3 Sets
4 Reps
5
Standing Calf Raise
3 Sets
10 Reps
Day 1
1
Bench Press (Paused)
3 Sets
6 Reps
2
Shoulder Press (Machine)
3 Sets
8 Reps
3
Pull-Up (Assisted)
3 Sets
8 Reps
4
Seated Row (Cable)
3 Sets
10 Reps
5
Bicep Curl (Machine)
3 Sets
10 Reps
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
7
Rear Delt Fly (Machine)
3 Sets
10 Reps
8
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
9
Chest Press (Machine)
2 Sets
AMRAP
Day 3
1
Bench Press (Paused)
3 Sets
6 Reps
2
Shoulder Press (Machine)
3 Sets
8 Reps
3
Pull-Up (Assisted)
3 Sets
8 Reps
4
Seated Row (Cable)
3 Sets
10 Reps
5
Bicep Curl (Machine)
3 Sets
10 Reps
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
7
Rear Delt Fly (Machine)
3 Sets
10 Reps
8
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
9
Chest Press (Machine)
2 Sets
AMRAP
Day 1
1
Bench Press (Paused)
3 Sets
6 Reps
2
Shoulder Press (Machine)
3 Sets
8 Reps
3
Pull-Up (Assisted)
3 Sets
8 Reps
4
Seated Row (Cable)
3 Sets
10 Reps
5
Bicep Curl (Machine)
3 Sets
10 Reps
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
7
Rear Delt Fly (Machine)
3 Sets
10 Reps
8
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
9
Chest Press (Machine)
2 Sets
AMRAP
Day 2
1
Leg Curl
3 Sets
10 Reps
2
Deadlift (Paused)
2 Sets
4 Reps
3
Leg Press (45 Degrees)
3 Sets
12 Reps
4
Squat (Barbell)
3 Sets
4 Reps
5
Standing Calf Raise
3 Sets
10 Reps
Day 3
1
Bench Press (Paused)
3 Sets
6 Reps
2
Shoulder Press (Machine)
3 Sets
8 Reps
3
Pull-Up (Assisted)
3 Sets
8 Reps
4
Seated Row (Cable)
3 Sets
10 Reps
5
Bicep Curl (Machine)
3 Sets
10 Reps
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
7
Rear Delt Fly (Machine)
3 Sets
10 Reps
8
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
9
Chest Press (Machine)
2 Sets
AMRAP
Day 4
1
Leg Curl
3 Sets
10 Reps
2
Deadlift (Paused)
2 Sets
4 Reps
3
Leg Press (45 Degrees)
3 Sets
12 Reps
4
Squat (Barbell)
3 Sets
4 Reps
5
Standing Calf Raise
3 Sets
10 Reps
Day 1
1
Bench Press (Paused)
3 Sets
6 Reps
2
Shoulder Press (Machine)
3 Sets
8 Reps
3
Pull-Up (Assisted)
3 Sets
8 Reps
4
Seated Row (Cable)
3 Sets
10 Reps
5
Bicep Curl (Machine)
3 Sets
10 Reps
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
7
Rear Delt Fly (Machine)
3 Sets
10 Reps
8
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
9
Chest Press (Machine)
2 Sets
AMRAP
Day 2
1
Leg Curl
3 Sets
10 Reps
2
Deadlift (Paused)
2 Sets
4 Reps
3
Leg Press (45 Degrees)
3 Sets
12 Reps
4
Squat (Barbell)
3 Sets
4 Reps
5
Standing Calf Raise
3 Sets
10 Reps
Day 3
1
Bench Press (Paused)
3 Sets
6 Reps
2
Shoulder Press (Machine)
3 Sets
8 Reps
3
Pull-Up (Assisted)
3 Sets
8 Reps
4
Seated Row (Cable)
3 Sets
10 Reps
5
Bicep Curl (Machine)
3 Sets
10 Reps
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
7
Rear Delt Fly (Machine)
3 Sets
10 Reps
8
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
9
Chest Press (Machine)
2 Sets
AMRAP
Day 4
1
Leg Curl
3 Sets
10 Reps
2
Deadlift (Paused)
2 Sets
4 Reps
3
Leg Press (45 Degrees)
3 Sets
12 Reps
4
Squat (Barbell)
3 Sets
4 Reps
5
Standing Calf Raise
3 Sets
10 Reps
Day 1
1
Bench Press (Paused)
3 Sets
6 Reps
2
Shoulder Press (Machine)
3 Sets
8 Reps
3
Pull-Up (Assisted)
3 Sets
8 Reps
4
Seated Row (Cable)
3 Sets
10 Reps
5
Bicep Curl (Machine)
3 Sets
10 Reps
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
7
Rear Delt Fly (Machine)
3 Sets
10 Reps
8
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
9
Chest Press (Machine)
2 Sets
AMRAP
Day 2
1
Leg Curl
3 Sets
10 Reps
2
Deadlift (Paused)
2 Sets
4 Reps
3
Leg Press (45 Degrees)
3 Sets
12 Reps
4
Squat (Barbell)
3 Sets
4 Reps
5
Standing Calf Raise
3 Sets
10 Reps
Day 3
1
Bench Press (Paused)
3 Sets
6 Reps
2
Shoulder Press (Machine)
3 Sets
8 Reps
3
Pull-Up (Assisted)
3 Sets
8 Reps
4
Seated Row (Cable)
3 Sets
10 Reps
5
Bicep Curl (Machine)
3 Sets
10 Reps
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
7
Rear Delt Fly (Machine)
3 Sets
10 Reps
8
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
9
Chest Press (Machine)
2 Sets
AMRAP
Day 4
1
Leg Curl
3 Sets
10 Reps
2
Deadlift (Paused)
2 Sets
4 Reps
3
Leg Press (45 Degrees)
3 Sets
12 Reps
4
Squat (Barbell)
3 Sets
4 Reps
5
Standing Calf Raise
3 Sets
10 Reps