logo
Tera’s get started
by Derek P.
Program Description
Tera workouts
Program Overview
Level
Intermediate
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
40 minutes
Created
Jan 22, 2024 08:15
Last Edited
May 07, 2024 10:02
down_app
Week 1
1 / 4 Weeks
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@8
2
Leg Press (45 Degrees)
2 Sets
8-12 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
12-16 Reps
@9
4
Seated Row (Cable)
2 Sets
12-16 Reps
@9
5
Skull Crusher
2 Sets
12-16 Reps
@10
6
Hammer Curl
2 Sets
12-16 Reps
@10
7
Lateral Raise (Cable)
2 Sets
12-16 Reps
@10
Day 2
1
Walking Lunge (Dumbbell)
2 Sets
8-12 Reps
@8
2
Leg Curl
2 Sets
12-16 Reps
@9
3
Incline Bench Press (Dumbbell)
2 Sets
12-16 Reps
@9
4
Chin-Up (Assisted)
2 Sets
12-16 Reps
@9
5
Incline Curl (Dumbbell)
2 Sets
12-16 Reps
@10
6
Tricep Pushdown (Cable)
2 Sets
12-16 Reps
@10
7
Lateral Raise (Dumbbell)
2 Sets
12-16 Reps
@10
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@8
2
Leg Press (45 Degrees)
2 Sets
8-12 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
12-16 Reps
@9
4
Seated Row (Cable)
2 Sets
12-16 Reps
@9
5
Skull Crusher
2 Sets
12-16 Reps
@10
6
Hammer Curl
2 Sets
12-16 Reps
@10
7
Lateral Raise (Cable)
2 Sets
12-16 Reps
@10
Day 2
1
Walking Lunge (Dumbbell)
2 Sets
8-12 Reps
@8
2
Leg Curl
2 Sets
12-16 Reps
@9
3
Incline Bench Press (Dumbbell)
2 Sets
12-16 Reps
@9
4
Chin-Up (Assisted)
2 Sets
12-16 Reps
@9
5
Incline Curl (Dumbbell)
2 Sets
12-16 Reps
@10
6
Tricep Pushdown (Cable)
2 Sets
12-16 Reps
@10
7
Lateral Raise (Dumbbell)
2 Sets
12-16 Reps
@10
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@8
2
Leg Press (45 Degrees)
2 Sets
8-12 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
12-16 Reps
@9
4
Seated Row (Cable)
2 Sets
12-16 Reps
@9
5
Skull Crusher
2 Sets
12-16 Reps
@10
6
Hammer Curl
2 Sets
12-16 Reps
@10
7
Lateral Raise (Cable)
2 Sets
12-16 Reps
@10
Day 2
1
Walking Lunge (Dumbbell)
2 Sets
8-12 Reps
@8
2
Leg Curl
2 Sets
12-16 Reps
@9
3
Incline Bench Press (Dumbbell)
2 Sets
12-16 Reps
@9
4
Chin-Up (Assisted)
2 Sets
12-16 Reps
@9
5
Incline Curl (Dumbbell)
2 Sets
12-16 Reps
@10
6
Tricep Pushdown (Cable)
2 Sets
12-16 Reps
@10
7
Lateral Raise (Dumbbell)
2 Sets
12-16 Reps
@10
Day 1
1
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@8
2
Leg Press (45 Degrees)
2 Sets
8-12 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
12-16 Reps
@9
4
Seated Row (Cable)
2 Sets
12-16 Reps
@9
5
Skull Crusher
2 Sets
12-16 Reps
@10
6
Hammer Curl
2 Sets
12-16 Reps
@10
7
Lateral Raise (Cable)
2 Sets
12-16 Reps
@10
Day 2
1
Walking Lunge (Dumbbell)
2 Sets
8-12 Reps
@8
2
Leg Curl
2 Sets
12-16 Reps
@9
3
Incline Bench Press (Dumbbell)
2 Sets
12-16 Reps
@9
4
Chin-Up (Assisted)
2 Sets
12-16 Reps
@9
5
Incline Curl (Dumbbell)
2 Sets
12-16 Reps
@10
6
Tricep Pushdown (Cable)
2 Sets
12-16 Reps
@10
7
Lateral Raise (Dumbbell)
2 Sets
12-16 Reps
@10