Toomas

by Tom S.

Program Description

Sssss

Program Overview

Level
Intermediate
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
1 week
Time Per Workout
90 minutes
Created
Mar 15, 2024 02:03
Last Edited
May 07, 2024 10:01

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WEEK 1

Day 1

1

Incline Bench Press (Smith Machine)

1

3

20 reps

8 reps

2

Bench Press (Barbell)

3

8 reps

3

Shoulder Press (Machine)

1

3

20 reps

8 reps

4

Lateral Raise (Cable)

3

8 reps

5

JM Press

1

2

20 reps

8 reps

6

Skull Crusher

2

2

8 reps

Day 2

1

Lat Pulldown

1

3

20 reps

8 reps

2

Seated Row (Cable)

1

3

15 reps

8 reps

3

T-Bar Row

3

6 reps

4

Rear Delt Fly (Dumbbell)

2

8 reps

5

Preacher Curl (Dumbbell)

1

3

15 reps

8 reps

6

Hammer Curl

3

8 reps

Day 1

1

Incline Bench Press (Smith Machine)

1 Set

3 Sets

20 Reps

8 Reps

2

Bench Press (Barbell)

3 Sets

8 Reps

3

Shoulder Press (Machine)

1 Set

3 Sets

20 Reps

8 Reps

4

Lateral Raise (Cable)

3 Sets

8 Reps

5

JM Press

1 Set

2 Sets

20 Reps

8 Reps

6

Skull Crusher

2 Sets

2 Sets

8 Reps

Day 2

1

Lat Pulldown

1 Set

3 Sets

20 Reps

8 Reps

2

Seated Row (Cable)

1 Set

3 Sets

15 Reps

8 Reps

3

T-Bar Row

3 Sets

6 Reps

4

Rear Delt Fly (Dumbbell)

2 Sets

8 Reps

5

Preacher Curl (Dumbbell)

1 Set

3 Sets

15 Reps

8 Reps

6

Hammer Curl

3 Sets

8 Reps