Wife Lifts II

by Hot Wheels

1 athletes joined

Program Description

For my wife to get even stronger

Program Overview

Level
Beginner
Goal
Bodybuilding, Powerlifting
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
60 minutes
Created
May 12, 2025 06:51
Last Edited
May 16, 2025 03:35

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

Day 1

1

Squat (Barbell)

3

6 reps

-

2

Bicep Curl (Barbell)

3

10 reps

-

3

Incline Bench Press (Dumbbell)

3

6 reps

-

4

Dumbbell Row

3

10 reps

-

5

Tricep Extension (Cable)

3

10 reps

-

6

Lateral Raise (Dumbbell)

3

10 reps

-

7

Around The World

3

8 reps

-

Day 1

1

Squat (Barbell)

3

6 reps

-

2

Bicep Curl (Barbell)

3

10 reps

-

3

Incline Bench Press (Dumbbell)

3

6 reps

-

4

Dumbbell Row

3

10 reps

-

5

Tricep Extension (Cable)

3

10 reps

-

6

Lateral Raise (Dumbbell)

3

10 reps

-

7

Around The World

3

8 reps

-

Day 1

1

Squat (Barbell)

3

6 reps

-

2

Bicep Curl (Barbell)

3

10 reps

-

3

Incline Bench Press (Dumbbell)

3

6 reps

-

4

Dumbbell Row

3

10 reps

-

5

Tricep Extension (Cable)

3

10 reps

-

6

Lateral Raise (Dumbbell)

3

10 reps

-

7

Around The World

3

8 reps

-

Day 2

1

Seated Overhead Press (Barbell)

3

6 reps

-

2

Hammer Curl (Dumbbell)

3

10 reps

-

3

Pull-Up (Assisted)

3

5 reps

-

4

Leg Curl

3

12 reps

-

5

Leg Extension

3

10 reps

-

6

Hip Abductor (Machine)

3

10 reps

-

7

Hip Adductor (Machine)

3

10 reps

-

8

Hip Thrust (Barbell)

3

8 reps

-

Day 2

1

Seated Overhead Press (Barbell)

3

6 reps

-

2

Hammer Curl (Dumbbell)

3

10 reps

-

3

Pull-Up (Assisted)

3

5 reps

-

4

Leg Curl

3

12 reps

-

5

Leg Extension

3

10 reps

-

6

Hip Abductor (Machine)

3

10 reps

-

7

Hip Adductor (Machine)

3

10 reps

-

8

Hip Thrust (Barbell)

3

8 reps

-

Day 2

1

Seated Overhead Press (Barbell)

3

6 reps

-

2

Hammer Curl (Dumbbell)

3

10 reps

-

3

Pull-Up (Assisted)

3

5 reps

-

4

Leg Curl

3

12 reps

-

5

Leg Extension

3

10 reps

-

6

Hip Abductor (Machine)

3

10 reps

-

7

Hip Adductor (Machine)

3

10 reps

-

8

Hip Thrust (Barbell)

3

8 reps

-

Day 3

1

Romanian Deadlift (Dumbbell)

3

8 reps

-

2

Calf Raise (Machine)

3

15 reps

-

3

Bench Press (Barbell)

3

6 reps

-

4

Tricep Pushdown (Cable)

3

8 reps

-

5

Renegade Row

3

6 reps

-

6

Leg Press

3

10 reps

-

Day 3

1

Romanian Deadlift (Dumbbell)

3

8 reps

-

2

Calf Raise (Machine)

3

15 reps

-

3

Bench Press (Barbell)

3

6 reps

-

4

Tricep Pushdown (Cable)

3

8 reps

-

5

Renegade Row

3

6 reps

-

6

Leg Press

3

10 reps

-

Day 3

1

Romanian Deadlift (Dumbbell)

3

8 reps

-

2

Calf Raise (Machine)

3

15 reps

-

3

Bench Press (Barbell)

3

6 reps

-

4

Tricep Pushdown (Cable)

3

8 reps

-

5

Renegade Row

3

6 reps

-

6

Leg Press

3

10 reps

-

Day 1

1

Squat (Barbell)

3 Sets

6 Reps

-

2

Bicep Curl (Barbell)

3 Sets

10 Reps

-

3

Incline Bench Press (Dumbbell)

3 Sets

6 Reps

-

4

Dumbbell Row

3 Sets

10 Reps

-

5

Tricep Extension (Cable)

3 Sets

10 Reps

-

6

Lateral Raise (Dumbbell)

3 Sets

10 Reps

-

7

Around The World

3 Sets

8 Reps

-

Day 2

1

Seated Overhead Press (Barbell)

3 Sets

6 Reps

-

2

Hammer Curl (Dumbbell)

3 Sets

10 Reps

-

3

Pull-Up (Assisted)

3 Sets

5 Reps

-

4

Leg Curl

3 Sets

12 Reps

-

5

Leg Extension

3 Sets

10 Reps

-

6

Hip Abductor (Machine)

3 Sets

10 Reps

-

7

Hip Adductor (Machine)

3 Sets

10 Reps

-

8

Hip Thrust (Barbell)

3 Sets

8 Reps

-

Day 3

1

Romanian Deadlift (Dumbbell)

3 Sets

8 Reps

-

2

Calf Raise (Machine)

3 Sets

15 Reps

-

3

Bench Press (Barbell)

3 Sets

6 Reps

-

4

Tricep Pushdown (Cable)

3 Sets

8 Reps

-

5

Renegade Row

3 Sets

6 Reps

-

6

Leg Press

3 Sets

10 Reps

-