Super set upper/legs | Workout Programs | Boostcamp App |

Super set upper/legs

by Keiron M.

Program Description

To build muscle but as a crossfitter be high intensity to recreate that hard work feeling

Program Overview

Level

Intermediate

Goal

Bodybuilding

Equipment

Garage Gym

Program Length

4 weeks

Time Per Workout

60 minutes

Created

Jan 20, 2024 01:34

Last Edited

May 14, 2024 03:11

down_app

Day 1

1

Seated Shoulder Press (Dumbbell)

4 Sets

8 Reps

2A

Pull-Up (Bodyweight)

4 Sets

12 Reps

3

Dip (Weighted)

4 Sets

10 Reps

4A

Dumbbell Row

4 Sets

10 Reps

5

Chest Fly (Dumbbell)

4 Sets

12 Reps

6A

Lateral Raise (Dumbbell)

4 Sets

12 Reps

7

Hammer Curl

4 Sets

12 Reps

8A

Overhead Extension (Dumbbell)

4 Sets

12 Reps

9

Bicep Curl (Dumbbell)

4 Sets

12 Reps

10A

Push Up

4 Sets

15 Reps

11

Abs Crunch (Weighted)

4 Sets

12 Reps

Day 2

1

Squat (Barbell)

5 Sets

8 Reps

2

Lunge (Dumbbell)

4 Sets

10 Reps

3

Deadlift (Barbell)

3 Sets

10 Reps

4

Leg Extension

3 Sets

15 Reps

5

Standing Calf Raise

4 Sets

15 Reps

Day 3

1

Dumbbell Row

4 Sets

10 Reps

2A

Bench Press (Dumbbell)

4 Sets

10 Reps

3

Chin-Up (Weighted)

4 Sets

8 Reps

4A

Arnold Press

4 Sets

10 Reps

5

Incline Bench Press (Dumbbell)

4 Sets

10 Reps

6A

Lateral Raise (Dumbbell)

4 Sets

12 Reps

7

Bicep Curl (Barbell)

4 Sets

12 Reps

8A

Dip (Weighted)

4 Sets

10 Reps

9

Bicep Curl (Dumbbell)

4 Sets

10 Reps

10A

Tricep Extension (Dumbbell)

4 Sets

12 Reps

11

Hanging Leg Raise

4 Sets

12 Reps

Day 4

1

Squat (Barbell)

5 Sets

8 Reps

2

Lunge (Dumbbell)

4 Sets

10 Reps

3

Deadlift (Barbell)

3 Sets

10 Reps

4

Leg Extension

3 Sets

15 Reps

5

Standing Calf Raise

4 Sets

15 Reps