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Surya Bazooka Nischal
by Ajaya Krishna
1 athletes joined
Program Description
Pump Max (Chest and Arms emphasis)
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
90 minutes
Created
Apr 27, 2024 05:23
Last Edited
May 14, 2024 06:26
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Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8-12 Reps
@9.5
2
Standing Calf Raise
3 Sets
15-20 Reps
@9.5
3
Tricep Pushdown (Cable)
4 Sets
10-20 Reps
@9.5
4
Pec Deck (Machine)
4 Sets
10-20 Reps
@9.5
5
Lateral Raise (Dumbbell)
4 Sets
10-20 Reps
@9.5
6
Reverse Abs Crunch (Bodyweight)
3 Sets
10-20 Reps
@9.5
Day 2
1
Lat Pulldown
4 Sets
10-15 Reps
@9.5
2
Hamstring Curl
4 Sets
10-20 Reps
@9.5
3
Single Arm Row (Dumbbell)
3 Sets
10-20 Reps
@9.5
4
Bicep Curl (Cable)
4 Sets
10-20 Reps
@9.5
5
Reverse Pec Deck
4 Sets
10-20 Reps
@9.5
6
Reverse Bicep Curl (EZ Bar)
3 Sets
10-20 Reps
@9.5
Day 3
1
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
@9.5
2
Shrug (Dumbbell)
4 Sets
10-20 Reps
@9.5
3
Tricep Pushdown (Cable)
4 Sets
10-20 Reps
@9.5
4
Lateral Raise (Cable)
3 Sets
10-20 Reps
@9.5
5
Pec Deck (Machine)
4 Sets
10-20 Reps
@9.5
6
Abs Crunch (Bodyweight)
3 Sets
10-20 Reps
@9.5
Day 4
1
Standing Calf Raise
4 Sets
10-20 Reps
@9
2
Leg Press
3 Sets
10-20 Reps
@9
3
Hammer Curl
3 Sets
10-20 Reps
@9
4
Leg Extension
3 Sets
10-20 Reps
@9
5
Walk
1 Set
40 mins
@7
Day 5
1
Seated Row (Cable)
4 Sets
10-20 Reps
@9.5
2
Hamstring Curl
4 Sets
10-20 Reps
@9.5
3
Bicep Curl (Dumbbell)
4 Sets
10-20 Reps
@9.5
4
Lat Prayer
4 Sets
10-20 Reps
@9.5
5
Reverse Pec Deck
4 Sets
10-20 Reps
@9.5
6
Reverse Bicep Curl (EZ Bar)
3 Sets
10-20 Reps
@9.5
Day 6
1
Bench Press (Barbell)
4 Sets
8-12 Reps
@9.5
2
Standing Calf Raise
3 Sets
15-20 Reps
@9.5
3
Tricep Pushdown (Cable)
4 Sets
10-20 Reps
@9.5
4
Pec Deck (Machine)
4 Sets
10-20 Reps
@9.5
5
Lateral Raise (Dumbbell)
4 Sets
10-20 Reps
@9.5
6
Reverse Abs Crunch (Bodyweight)
3 Sets
10-20 Reps
@9.5
Day 7
1
Single Arm Row (Dumbbell)
3 Sets
10-20 Reps
@9.5
2
Shrug (Dumbbell)
4 Sets
10-20 Reps
@9.5
3
Bicep Curl (Cable)
4 Sets
10-20 Reps
@9.5
4
Lat Prayer
4 Sets
10-20 Reps
@9.5
5
Hammer Curl
3 Sets
10-20 Reps
@9.5
6
Reverse Pec Deck
4 Sets
10-20 Reps
@9.5
Day 1
1
Standing Calf Raise
4 Sets
10-20 Reps
@9
2
Leg Press
3 Sets
10-20 Reps
@9
3
Lateral Raise (Cable)
3 Sets
10-20 Reps
@9.5
4
Leg Extension
3 Sets
10-20 Reps
@9
5
Walk
1 Set
40 mins
@7
Day 2
1
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
@9.5
2
Reverse Bicep Curl (EZ Bar)
3 Sets
10-20 Reps
@9.5
3
Tricep Pushdown (Cable)
4 Sets
10-20 Reps
@9.5
4
Pec Deck (Machine)
4 Sets
10-20 Reps
@9.5
5
Abs Crunch (Bodyweight)
3 Sets
10-20 Reps
@9.5
6
Reverse Pec Deck
4 Sets
10-20 Reps
@9.5
Day 3
1
Lat Pulldown
4 Sets
10-15 Reps
@9.5
2
Hamstring Curl
4 Sets
10-20 Reps
@9.5
3
Single Arm Row (Dumbbell)
3 Sets
10-20 Reps
@9.5
4
Bicep Curl (Cable)
4 Sets
10-20 Reps
@9.5
5
Lateral Raise (Dumbbell)
4 Sets
10-20 Reps
@9.5
6
Standing Calf Raise
4 Sets
10-20 Reps
@9.5
Day 4
1
Bench Press (Barbell)
4 Sets
10-20 Reps
@9.5
2
Shrug (Dumbbell)
4 Sets
10-20 Reps
@9.5
3
Hammer Curl
4 Sets
10-20 Reps
@9.5
4
Tricep Pushdown (Cable)
4 Sets
10-20 Reps
@9.5
5
Reverse Pec Deck
4 Sets
10-20 Reps
@9.5
6
Reverse Abs Crunch (Bodyweight)
3 Sets
10-20 Reps
@9.5
Day 6
1
Seated Row (Cable)
4 Sets
10-20 Reps
@9.5
2
Hamstring Curl
4 Sets
10-20 Reps
@9.5
3
Bicep Curl (Dumbbell)
4 Sets
10-20 Reps
@9.5
4
Lat Prayer
4 Sets
10-20 Reps
@9.5
5
Standing Calf Raise
4 Sets
10-20 Reps
@9.5
6
Reverse Pec Deck
4 Sets
10-20 Reps
@9.5
Day 5
1
Leg Press
3 Sets
10-20 Reps
@9.5
2
Standing Calf Raise
4 Sets
10-20 Reps
@9.5
3
Leg Extension
3 Sets
10-20 Reps
@9.5
4
Lateral Raise (Cable)
3 Sets
10-20 Reps
@9.5
5
Walk
1 Set
40 mins
@7
Day 7
1
Seated Shoulder Press (Dumbbell)
4 Sets
10-20 Reps
@9.5
2
Reverse Bicep Curl (EZ Bar)
4 Sets
10-20 Reps
@9.5
3
Tricep Pushdown (Cable)
4 Sets
10-20 Reps
@9.5
4
Pec Deck (Machine)
4 Sets
10-20 Reps
@9.5
5
Lateral Raise (Cable)
4 Sets
10-20 Reps
@9.5
6
Abs Crunch (Bodyweight)
3 Sets
10-20 Reps
@9.5
Day 1
1
Single Arm Row (Dumbbell)
3 Sets
10-20 Reps
@9.5
2
Standing Calf Raise
4 Sets
10-20 Reps
@9.5
3
Shrug (Dumbbell)
4 Sets
10-20 Reps
@9.5
4
Bicep Curl (Barbell)
4 Sets
10-20 Reps
@9.5
5
Reverse Pec Deck
4 Sets
10-20 Reps
@9.5
6
Hamstring Curl
3 Sets
10-20 Reps
@9.5
Day 2
1
Leg Press
3 Sets
10-20 Reps
@9.5
2
Lateral Raise (Cable)
3 Sets
10-20 Reps
@9.5
3
Leg Extension
3 Sets
10-20 Reps
@9.5
4
Hammer Curl
4 Sets
10-20 Reps
@9.5
5
Walk
1 Set
40 mins
@7
Day 3
1
Bench Press (Barbell)
4 Sets
10-20 Reps
@9.5
2
Standing Calf Raise
4 Sets
10-20 Reps
@9.5
3
Tricep Pushdown (Cable)
4 Sets
10-20 Reps
@9.5
4
Pec Deck (Machine)
4 Sets
10-20 Reps
@9.5
5
Reverse Pec Deck
4 Sets
10-20 Reps
@9.5
6
Reverse Abs Crunch (Bodyweight)
3 Sets
10-20 Reps
@9.5
Day 4
1
Lat Pulldown
4 Sets
10-20 Reps
@9.5
2
Hamstring Curl
3 Sets
10-20 Reps
@9.5
3
Lat Prayer
4 Sets
10-20 Reps
@9.5
4
Bicep Curl (Cable)
4 Sets
10-20 Reps
@9.5
5
Lateral Raise (Dumbbell)
4 Sets
10-20 Reps
@9.5
6
Reverse Bicep Curl (EZ Bar)
4 Sets
10-20 Reps
@9.5
Day 5
1
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
@9.5
2
Shrug (Dumbbell)
4 Sets
10-20 Reps
@9.5
3
Tricep Pushdown (Cable)
4 Sets
10-20 Reps
@9.5
4
Pec Deck (Machine)
4 Sets
10-20 Reps
@9.5
5
Reverse Pec Deck
4 Sets
10-20 Reps
@9.5
6
Abs Crunch (Bodyweight)
3 Sets
10-20 Reps
@9.5
Day 6
1
Standing Calf Raise
4 Sets
10-20 Reps
@9
2
Leg Press
3 Sets
10-20 Reps
@9
3
Bicep Curl (Dumbbell)
4 Sets
10-20 Reps
@9.5
4
Leg Extension
3 Sets
10-20 Reps
@9
5
Walk
1 Set
40 mins
@7
Day 7
1
Bench Press (Barbell)
4 Sets
10-20 Reps
@9.5
2
Hamstring Curl
3 Sets
10-20 Reps
@9.5
3
Tricep Pushdown (Cable)
4 Sets
10-20 Reps
@9.5
4
Pec Deck (Machine)
4 Sets
10-20 Reps
@9.5
5
Lateral Raise (Cable)
3 Sets
10-20 Reps
@9.5
6
Abs Crunch (Bodyweight)
3 Sets
10-20 Reps
@9.5
Day 1
1
Single Arm Row (Dumbbell)
3 Sets
10-20 Reps
@9.5
2
Standing Calf Raise
4 Sets
10-20 Reps
@9.5
3
Seated Row (Cable)
4 Sets
10-20 Reps
@9.5
4
Bicep Curl (Barbell)
4 Sets
10-20 Reps
@9.5
5
Reverse Pec Deck
4 Sets
10-20 Reps
@9.5
6
Hammer Curl
3 Sets
10-20 Reps
@9.5
Day 2
1
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
@9.5
2
Shrug (Dumbbell)
4 Sets
10-20 Reps
@9.5
3
Tricep Pushdown (Cable)
4 Sets
10-20 Reps
@9.5
4
Lateral Raise (Cable)
3 Sets
10-20 Reps
@9.5
5
Pec Deck (Machine)
4 Sets
10-20 Reps
@9.5
6
Abs Crunch (Bodyweight)
3 Sets
10-20 Reps
@9.5
Day 3
1
Standing Calf Raise
4 Sets
10-20 Reps
@9
2
Leg Press
3 Sets
10-20 Reps
@9
3
Hammer Curl
3 Sets
10-20 Reps
@9
4
Leg Extension
3 Sets
10-20 Reps
@9
5
Walk
1 Set
40 mins
@7
Day 4
1
Lat Pulldown
4 Sets
10-15 Reps
@9.5
2
Hamstring Curl
4 Sets
10-20 Reps
@9.5
3
Single Arm Row (Dumbbell)
3 Sets
10-20 Reps
@9.5
4
Bicep Curl (Cable)
4 Sets
10-20 Reps
@9.5
5
Reverse Pec Deck
4 Sets
10-20 Reps
@9.5
6
Reverse Bicep Curl (EZ Bar)
3 Sets
10-20 Reps
@9.5
Day 5
1
Bench Press (Barbell)
4 Sets
8-12 Reps
@9.5
2
Standing Calf Raise
3 Sets
15-20 Reps
@9.5
3
Tricep Pushdown (Cable)
4 Sets
10-20 Reps
@9.5
4
Pec Deck (Machine)
4 Sets
10-20 Reps
@9.5
5
Lateral Raise (Dumbbell)
4 Sets
10-20 Reps
@9.5
6
Reverse Abs Crunch (Bodyweight)
3 Sets
10-20 Reps
@9.5
Day 6
1
Seated Row (Cable)
4 Sets
10-20 Reps
@9.5
2
Hamstring Curl
4 Sets
10-20 Reps
@9.5
3
Shrug (Dumbbell)
4 Sets
10-20 Reps
@9.5
4
Bicep Curl (Dumbbell)
4 Sets
10-20 Reps
@9.5
5
Reverse Pec Deck
4 Sets
10-20 Reps
@9.5
6
Hammer Curl
3 Sets
10-20 Reps
@9.5
Day 7
1
Standing Calf Raise
4 Sets
10-20 Reps
@9
2
Leg Press
3 Sets
10-20 Reps
@9
3
Lateral Raise (Cable)
3 Sets
10-20 Reps
@9.5
4
Leg Extension
3 Sets
10-20 Reps
@9
5
Walk
1 Set
40 mins
@7