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The Sexy Scorpio 2.0
by Nicholas M.
3 athletes joined
Program Description
Build fitness/muscle, and to lose weight for fricken Italyzzzz
Program Overview
Level
Novice
Goal
Bodybuilding, Athletics
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
80 minutes
Created
Mar 07, 2024 02:44
Last Edited
Jun 14, 2024 06:29
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Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
3
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
4
Lat Pulldown
3 Sets
8-12 Reps
5
Single Leg Press
3 Sets
8-12 Reps
6
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
7
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
2
Lateral Raise (Cable)
3 Sets
10-15 Reps
3
Pec Deck (Machine)
3 Sets
8-12 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
5
Leg Extension
3 Sets
8-12 Reps
6
Lying Leg Curl
3 Sets
10-15 Reps
7
Face Pull
3 Sets
12-15 Reps
Day 3
1
Barbell Row
3 Sets
8-12 Reps
2
Military Press (Smith-Machine)
3 Sets
8-12 Reps
3
Bench Press (Smith Machine)
3 Sets
8-12 Reps
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
5
Calf Raise (Smith Machine)
3 Sets
10-15 Reps
6
Single Arm Tricep Extension (Cable)
3 Sets
8-12 Reps
7
Hammer Curl (cable)
3 Sets
8-12 Reps
Day 1
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
3
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
4
Lat Pulldown
3 Sets
8-12 Reps
5
Single Leg Press
3 Sets
8-12 Reps
6
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
7
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
2
Lateral Raise (Cable)
3 Sets
10-15 Reps
3
Pec Deck (Machine)
3 Sets
8-12 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
5
Leg Extension
3 Sets
8-12 Reps
6
Lying Leg Curl
3 Sets
10-15 Reps
7
Face Pull
3 Sets
12-15 Reps
Day 3
1
Barbell Row
3 Sets
8-12 Reps
2
Military Press (Smith-Machine)
3 Sets
8-12 Reps
3
Bench Press (Smith Machine)
3 Sets
8-12 Reps
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
5
Calf Raise (Smith Machine)
3 Sets
10-15 Reps
6
Single Arm Tricep Extension (Cable)
3 Sets
8-12 Reps
7
Hammer Curl (cable)
3 Sets
8-12 Reps
Day 1
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
3
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
4
Lat Pulldown
3 Sets
8-12 Reps
5
Single Leg Press
3 Sets
8-12 Reps
6
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
7
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
2
Lateral Raise (Cable)
3 Sets
10-15 Reps
3
Pec Deck (Machine)
3 Sets
8-12 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
5
Leg Extension
3 Sets
8-12 Reps
6
Lying Leg Curl
3 Sets
10-15 Reps
7
Face Pull
3 Sets
12-15 Reps
Day 3
1
Barbell Row
3 Sets
8-12 Reps
2
Military Press (Smith-Machine)
3 Sets
8-12 Reps
3
Bench Press (Smith Machine)
3 Sets
8-12 Reps
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
5
Calf Raise (Smith Machine)
3 Sets
10-15 Reps
6
Single Arm Tricep Extension (Cable)
3 Sets
8-12 Reps
7
Hammer Curl (cable)
3 Sets
8-12 Reps
Day 1
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
3
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
4
Lat Pulldown
3 Sets
8-12 Reps
5
Single Leg Press
3 Sets
8-12 Reps
6
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
7
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
2
Lateral Raise (Cable)
3 Sets
10-15 Reps
3
Pec Deck (Machine)
3 Sets
8-12 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
5
Leg Extension
3 Sets
8-12 Reps
6
Lying Leg Curl
3 Sets
10-15 Reps
7
Face Pull
3 Sets
12-15 Reps
Day 3
1
Barbell Row
3 Sets
8-12 Reps
2
Military Press (Smith-Machine)
3 Sets
8-12 Reps
3
Bench Press (Smith Machine)
3 Sets
8-12 Reps
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
5
Calf Raise (Smith Machine)
3 Sets
10-15 Reps
6
Single Arm Tricep Extension (Cable)
3 Sets
8-12 Reps
7
Hammer Curl (cable)
3 Sets
8-12 Reps
Day 1
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
3
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
4
Lat Pulldown
3 Sets
8-12 Reps
5
Single Leg Press
3 Sets
8-12 Reps
6
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
7
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
2
Lateral Raise (Cable)
3 Sets
10-15 Reps
3
Pec Deck (Machine)
3 Sets
8-12 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
5
Leg Extension
3 Sets
8-12 Reps
6
Lying Leg Curl
3 Sets
10-15 Reps
7
Face Pull
3 Sets
12-15 Reps
Day 3
1
Barbell Row
3 Sets
8-12 Reps
2
Military Press (Smith-Machine)
3 Sets
8-12 Reps
3
Bench Press (Smith Machine)
3 Sets
8-12 Reps
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
5
Calf Raise (Smith Machine)
3 Sets
10-15 Reps
6
Single Arm Tricep Extension (Cable)
3 Sets
8-12 Reps
7
Hammer Curl (cable)
3 Sets
8-12 Reps
Day 1
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
3
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
4
Lat Pulldown
3 Sets
8-12 Reps
5
Single Leg Press
3 Sets
8-12 Reps
6
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
7
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
2
Lateral Raise (Cable)
3 Sets
10-15 Reps
3
Pec Deck (Machine)
3 Sets
8-12 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
5
Leg Extension
3 Sets
8-12 Reps
6
Lying Leg Curl
3 Sets
10-15 Reps
7
Face Pull
3 Sets
12-15 Reps
Day 3
1
Barbell Row
3 Sets
8-12 Reps
2
Military Press (Smith-Machine)
3 Sets
8-12 Reps
3
Bench Press (Smith Machine)
3 Sets
8-12 Reps
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
5
Calf Raise (Smith Machine)
3 Sets
10-15 Reps
6
Single Arm Tricep Extension (Cable)
3 Sets
8-12 Reps
7
Hammer Curl (cable)
3 Sets
8-12 Reps
Day 1
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
3
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
4
Lat Pulldown
3 Sets
8-12 Reps
5
Single Leg Press
3 Sets
8-12 Reps
6
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
7
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
2
Lateral Raise (Cable)
3 Sets
10-15 Reps
3
Pec Deck (Machine)
3 Sets
8-12 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
5
Leg Extension
3 Sets
8-12 Reps
6
Lying Leg Curl
3 Sets
10-15 Reps
7
Face Pull
3 Sets
12-15 Reps
Day 3
1
Barbell Row
3 Sets
8-12 Reps
2
Military Press (Smith-Machine)
3 Sets
8-12 Reps
3
Bench Press (Smith Machine)
3 Sets
8-12 Reps
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
5
Calf Raise (Smith Machine)
3 Sets
10-15 Reps
6
Single Arm Tricep Extension (Cable)
3 Sets
8-12 Reps
7
Hammer Curl (cable)
3 Sets
8-12 Reps
Day 1
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
3
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
4
Lat Pulldown
3 Sets
8-12 Reps
5
Single Leg Press
3 Sets
8-12 Reps
6
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
7
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
2
Lateral Raise (Cable)
3 Sets
10-15 Reps
3
Pec Deck (Machine)
3 Sets
8-12 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
5
Leg Extension
3 Sets
8-12 Reps
6
Lying Leg Curl
3 Sets
10-15 Reps
7
Face Pull
3 Sets
12-15 Reps
Day 3
1
Barbell Row
3 Sets
8-12 Reps
2
Military Press (Smith-Machine)
3 Sets
8-12 Reps
3
Bench Press (Smith Machine)
3 Sets
8-12 Reps
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
5
Calf Raise (Smith Machine)
3 Sets
10-15 Reps
6
Single Arm Tricep Extension (Cable)
3 Sets
8-12 Reps
7
Hammer Curl (cable)
3 Sets
8-12 Reps
Day 1
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
3
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
4
Lat Pulldown
3 Sets
8-12 Reps
5
Single Leg Press
3 Sets
8-12 Reps
6
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
7
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
2
Lateral Raise (Cable)
3 Sets
10-15 Reps
3
Pec Deck (Machine)
3 Sets
8-12 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
5
Leg Extension
3 Sets
8-12 Reps
6
Lying Leg Curl
3 Sets
10-15 Reps
7
Face Pull
3 Sets
12-15 Reps
Day 3
1
Barbell Row
3 Sets
8-12 Reps
2
Military Press (Smith-Machine)
3 Sets
8-12 Reps
3
Bench Press (Smith Machine)
3 Sets
8-12 Reps
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
5
Calf Raise (Smith Machine)
3 Sets
10-15 Reps
6
Single Arm Tricep Extension (Cable)
3 Sets
8-12 Reps
7
Hammer Curl (cable)
3 Sets
8-12 Reps
Day 1
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
3
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
4
Lat Pulldown
3 Sets
8-12 Reps
5
Single Leg Press
3 Sets
8-12 Reps
6
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
7
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
2
Lateral Raise (Cable)
3 Sets
10-15 Reps
3
Pec Deck (Machine)
3 Sets
8-12 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
5
Leg Extension
3 Sets
8-12 Reps
6
Lying Leg Curl
3 Sets
10-15 Reps
7
Face Pull
3 Sets
12-15 Reps
Day 3
1
Barbell Row
3 Sets
8-12 Reps
2
Military Press (Smith-Machine)
3 Sets
8-12 Reps
3
Bench Press (Smith Machine)
3 Sets
8-12 Reps
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
5
Calf Raise (Smith Machine)
3 Sets
10-15 Reps
6
Single Arm Tricep Extension (Cable)
3 Sets
8-12 Reps
7
Hammer Curl (cable)
3 Sets
8-12 Reps
Day 1
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
3
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
4
Lat Pulldown
3 Sets
8-12 Reps
5
Single Leg Press
3 Sets
8-12 Reps
6
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
7
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
2
Lateral Raise (Cable)
3 Sets
10-15 Reps
3
Pec Deck (Machine)
3 Sets
8-12 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
5
Leg Extension
3 Sets
8-12 Reps
6
Lying Leg Curl
3 Sets
10-15 Reps
7
Face Pull
3 Sets
12-15 Reps
Day 3
1
Barbell Row
3 Sets
8-12 Reps
2
Military Press (Smith-Machine)
3 Sets
8-12 Reps
3
Bench Press (Smith Machine)
3 Sets
8-12 Reps
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
5
Calf Raise (Smith Machine)
3 Sets
10-15 Reps
6
Single Arm Tricep Extension (Cable)
3 Sets
8-12 Reps
7
Hammer Curl (cable)
3 Sets
8-12 Reps
Day 1
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
3
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
4
Lat Pulldown
3 Sets
8-12 Reps
5
Single Leg Press
3 Sets
8-12 Reps
6
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
7
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
2
Lateral Raise (Cable)
3 Sets
10-15 Reps
3
Pec Deck (Machine)
3 Sets
8-12 Reps
4
Chest Supported Row (Machine)
3 Sets
8-12 Reps
5
Leg Extension
3 Sets
8-12 Reps
6
Lying Leg Curl
3 Sets
10-15 Reps
7
Face Pull
3 Sets
12-15 Reps
Day 3
1
Barbell Row
3 Sets
8-12 Reps
2
Military Press (Smith-Machine)
3 Sets
8-12 Reps
3
Bench Press (Smith Machine)
3 Sets
8-12 Reps
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
5
Calf Raise (Smith Machine)
3 Sets
10-15 Reps
6
Single Arm Tricep Extension (Cable)
3 Sets
8-12 Reps
7
Hammer Curl (cable)
3 Sets
8-12 Reps