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The Shark
by Diego G.
Program Description
Power, strength, and trashing ability.
Program Overview
Level
Intermediate
Goal
Athletics, Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
20 minutes
Created
May 31, 2024 08:03
Last Edited
Jun 08, 2024 04:44
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Week 1
1 / 4 Weeks
Day 1
1A
Pec Deck (Machine)
1 Set
6-10 Reps
@10
1B
Chest Press (Machine)
1 Set
5-10 Reps
@10
2A
Pec Deck (Machine)
1 Set
6-10 Reps
@10
2B
Chest Press (Machine)
1 Set
5-10 Reps
@10
3
Bent Over Row (Barbell)
2 Sets
5-8 Reps
@10
4
Lat Pulldown (Close Grip)
2 Sets
6-10 Reps
@10
Day 2
1
Upright Row (Barbell)
2 Sets
6-10 Reps
@10
2
Seated Row (Machine)
2 Sets
6-10 Reps
@10
3
Bicep Curl (Barbell)
2 Sets
6-10 Reps
@10
4A
Tricep Pushdown (Cable)
1 Set
6-10 Reps
@10
4B
Tricep Dips
1 Set
3-5 Reps
@10
5A
Tricep Pushdown (Cable)
1 Set
6-10 Reps
@10
5B
Tricep Dips
1 Set
3-5 Reps
@10
Day 1
1A
Leg Extension
1 Set
8-15 Reps
@10
1B
Leg Press
1 Set
5-12 Reps
@10
2A
Leg Extension
1 Set
8-15 Reps
@10
2B
Leg Press
1 Set
5-12 Reps
@10
3
Deadlift (Barbell)
2 Sets
5-8 Reps
@10
4
Hip Thrust (Barbell)
2 Sets
5-10 Reps
@10
Day 2
1A
Power Snatch
1 Set
8-12 Reps
@7
1B
Med Ball Slam
1 Set
15-20 Reps
@7
2A
Power Snatch
1 Set
8-12 Reps
@7
2B
Med Ball Slam
1 Set
15-20 Reps
@7
3
Split Squat (Dumbbell)
2 Sets
15-20 Reps
@7
4
Back Extension (Weighted)
2 Sets
15-20 Reps
@7
5
Box Jump
2 Sets
15-20 Reps
@7
6
Step-Up (Weighted)
2 Sets
15-20 Reps
@7
Day 1
1A
Pec Deck (Machine)
1 Set
6-10 Reps
@10
1B
Incline Chest Press (Machine)
1 Set
5-10 Reps
@10
2A
Pec Deck (Machine)
1 Set
6-10 Reps
@10
2B
Incline Chest Press (Machine)
1 Set
5-10 Reps
@10
3
Bent Over Row (Barbell)
2 Sets
5-8 Reps
@10
4
Lat Pulldown (Close Grip)
2 Sets
6-10 Reps
@10
Day 2
1
Upright Row (Barbell)
2 Sets
6-10 Reps
@10
2
Seated Row (Machine)
2 Sets
6-10 Reps
@10
3
Bicep Curl (Barbell)
2 Sets
6-10 Reps
@10
4A
Tricep Pushdown (Cable)
1 Set
6-10 Reps
@10
4B
Tricep Dips
1 Set
3-5 Reps
@10
5A
Tricep Pushdown (Cable)
1 Set
6-10 Reps
@10
5B
Tricep Dips
1 Set
3-5 Reps
@10
Day 1
1A
Leg Extension
1 Set
1 Reps
@10
1B
Squat (Smith Machine)
1 Set
5-10 Reps
@10
2A
Leg Extension
1 Set
8-15 Reps
@10
2B
Squat (Smith Machine)
1 Set
5-10 Reps
@10
3
Deadlift (Barbell)
2 Sets
5-8 Reps
@10
4
Hip Thrust (Barbell)
2 Sets
5-10 Reps
@10
Day 2
1A
Power Snatch
1 Set
8-12 Reps
@7
1B
Med Ball Slam
1 Set
15-20 Reps
@7
2A
Power Snatch
1 Set
8-12 Reps
@7
2B
Med Ball Slam
1 Set
15-20 Reps
@7
3
Split Squat (Dumbbell)
2 Sets
15-20 Reps
@7
4
Back Extension (Weighted)
2 Sets
15-20 Reps
@7
5
Step-Up (Weighted)
2 Sets
15-20 Reps
@7
6
Box Jump
1 Set
15-20 Reps
@7