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You wanna? Then work bitch
by Sven M.
5 athletes joined
Program Description
Grundmuskulatur aufbauen, mit größerem Fokus auf Beinen, Rücken, Schultern, Trizeps und der Bauchmuskulatur. Zeit reduzieren, Arbeitskapazität aufbauen und Langeweile abhalten, durch super/giant sets, wo immer möglich.
Program Overview
Level
Beginner, Novice
Goal
Muscle & Sculpting, Athletics
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Mar 22, 2024 01:53
Last Edited
Jun 09, 2024 12:39
down_app
Week 1
1 / 12 Weeks
Day 3
1A
Standing Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
1B
Pullover (Dumbbell)
2 Sets
8-12 Reps
@10
2A
Preacher Curl (Barbell)
3 Sets
6-12 Reps
@10
2B
Seated Overhead Press (Barbell)
3 Sets
6-12 Reps
@10
2C
Sit Up
3 Sets
6-12 Reps
@10
3A
Push Up
3 Sets
AMRAP
@10
3B
Inverted Row
3 Sets
AMRAP
@10
Day 2
1A
Hip Abductor (Machine)
2 Sets
8-12 Reps
@10
1B
Hip Adductor (Machine)
2 Sets
8-12 Reps
@10
2A
Squat (Barbell)
3 Sets
6-8 Reps
@9-10
2B
Hanging Leg Raise
3 Sets
AMRAP
@10
3A
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@10
3B
Powell Raise
3 Sets
8-15 Reps
@10
4A
Leg Extension
2 Sets
8-12 Reps
@10
4B
Standing Calf Raise
2 Sets
8-12 Reps
@10
Day 4
1A
Reverse Lunge (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@9-10
@10-10
1B
Reverse Nordic Curl
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@10
2A
Leg Press (45 Degrees)
3 Sets
6-10 Reps
@10
2B
Standing Calf Raise
3 Sets
8-12 Reps
@10
Day 1
1A
Fly Press (Dumbbell)
3 Sets
6-10 Reps
@9-10
1B
Dumbbell Row
3 Sets
8-12 Reps
1C
Lying Leg Raise
3 Sets
8-20 Reps
2A
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
2B
Bicep Curl (Cable)
3 Sets
8-12 Reps
2C
Cable Crunch
3 Sets
12-15 Reps
3A
Lat Pulldown
2 Sets
6-10 Reps
3B
Push Up
2 Sets
5-12 Reps
3C
Lateral Raise (Dumbbell)
2 Sets
6-12 Reps
Day 1
1A
Fly Press (Dumbbell)
3 Sets
6-10 Reps
@9-10
1B
Dumbbell Row
3 Sets
8-12 Reps
@10
1C
Lying Leg Raise
3 Sets
8-20 Reps
@10
2A
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@10
2B
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
2C
Cable Crunch
3 Sets
12-15 Reps
@10
3A
Lat Pulldown
2 Sets
6-10 Reps
@10
3B
Push Up
2 Sets
5-12 Reps
@10
3C
Lateral Raise (Dumbbell)
2 Sets
6-12 Reps
@10
Day 2
1A
Hip Abductor (Machine)
2 Sets
8-12 Reps
@10
1B
Hip Adductor (Machine)
2 Sets
8-12 Reps
@10
2A
Squat (Barbell)
3 Sets
6-8 Reps
@9-10
2B
Hanging Leg Raise
3 Sets
AMRAP
@10
3A
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@10
3B
Powell Raise
3 Sets
8-15 Reps
@10
4A
Leg Extension
2 Sets
8-12 Reps
@10
4B
Standing Calf Raise
2 Sets
8-12 Reps
@10
Day 3
1A
Standing Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
1B
Pullover (Dumbbell)
2 Sets
8-12 Reps
@10
2A
Preacher Curl (Barbell)
3 Sets
6-12 Reps
@10
2B
Seated Overhead Press (Barbell)
3 Sets
6-12 Reps
@10
2C
Sit Up
3 Sets
6-12 Reps
@10
3A
Push Up
3 Sets
AMRAP
@10
3B
Inverted Row
3 Sets
AMRAP
@10
Day 4
1A
Reverse Lunge (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@9-10
@10-10
1B
Reverse Nordic Curl
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@10
2A
Leg Press (45 Degrees)
3 Sets
6-10 Reps
@10
2B
Standing Calf Raise
3 Sets
8-12 Reps
@10
Day 1
1A
Fly Press (Dumbbell)
3 Sets
6-10 Reps
@9-10
1B
Dumbbell Row
3 Sets
8-12 Reps
@10
1C
Lying Leg Raise
3 Sets
8-20 Reps
@10
2A
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@10
2B
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
2C
Cable Crunch
3 Sets
12-15 Reps
@10
3A
Lat Pulldown
2 Sets
6-10 Reps
@10
3B
Push Up
2 Sets
5-12 Reps
@10
3C
Lateral Raise (Dumbbell)
2 Sets
6-12 Reps
@10
Day 2
1A
Hip Abductor (Machine)
2 Sets
8-12 Reps
@10
1B
Hip Adductor (Machine)
2 Sets
8-12 Reps
@10
2A
Squat (Barbell)
3 Sets
6-8 Reps
@9-10
2B
Hanging Leg Raise
3 Sets
AMRAP
@10
3A
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@10
3B
Powell Raise
3 Sets
8-15 Reps
@10
4A
Leg Extension
2 Sets
8-12 Reps
@10
4B
Standing Calf Raise
2 Sets
8-12 Reps
@10
Day 3
1A
Standing Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
1B
Pullover (Dumbbell)
2 Sets
8-12 Reps
@10
2A
Preacher Curl (Barbell)
3 Sets
6-12 Reps
@10
2B
Seated Overhead Press (Barbell)
3 Sets
6-12 Reps
@10
2C
Sit Up
3 Sets
6-12 Reps
@10
3A
Push Up
3 Sets
AMRAP
@10
3B
Inverted Row
3 Sets
AMRAP
@10
Day 4
1A
Reverse Lunge (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@9-10
@10-10
1B
Reverse Nordic Curl
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@10
2A
Leg Press (45 Degrees)
3 Sets
6-10 Reps
@10
2B
Standing Calf Raise
3 Sets
8-12 Reps
@10
Day 1
1A
Fly Press (Dumbbell)
3 Sets
6-10 Reps
@9-10
1B
Dumbbell Row
3 Sets
8-12 Reps
@10
1C
Lying Leg Raise
3 Sets
8-20 Reps
@10
2A
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@10
2B
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
2C
Cable Crunch
3 Sets
12-15 Reps
@10
3A
Lat Pulldown
2 Sets
6-10 Reps
@10
3B
Push Up
2 Sets
5-12 Reps
@10
3C
Lateral Raise (Dumbbell)
2 Sets
6-12 Reps
@10
Day 2
1A
Hip Abductor (Machine)
2 Sets
8-12 Reps
@10
1B
Hip Adductor (Machine)
2 Sets
8-12 Reps
@10
2A
Squat (Barbell)
3 Sets
6-8 Reps
@9-10
2B
Hanging Leg Raise
3 Sets
AMRAP
@10
3A
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@10
3B
Powell Raise
3 Sets
8-15 Reps
@10
4A
Leg Extension
2 Sets
8-12 Reps
@10
4B
Standing Calf Raise
2 Sets
8-12 Reps
@10
Day 3
1A
Standing Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
1B
Pullover (Dumbbell)
2 Sets
8-12 Reps
@10
2A
Preacher Curl (Barbell)
3 Sets
6-12 Reps
@10
2B
Seated Overhead Press (Barbell)
3 Sets
6-12 Reps
@10
2C
Sit Up
3 Sets
6-12 Reps
@10
3A
Push Up
3 Sets
AMRAP
@10
3B
Inverted Row
3 Sets
AMRAP
@10
Day 4
1A
Reverse Lunge (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@9-10
@10-10
1B
Reverse Nordic Curl
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@10
2A
Leg Press (45 Degrees)
3 Sets
6-10 Reps
@10
2B
Standing Calf Raise
3 Sets
8-12 Reps
@10
Day 1
1A
Fly Press (Dumbbell)
3 Sets
6-10 Reps
@9-10
1B
Dumbbell Row
3 Sets
8-12 Reps
@10
1C
Lying Leg Raise
3 Sets
8-20 Reps
@10
2A
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@10
2B
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
2C
Cable Crunch
3 Sets
12-15 Reps
@10
3A
Lat Pulldown
2 Sets
6-10 Reps
@10
3B
Push Up
2 Sets
5-12 Reps
@10
3C
Lateral Raise (Dumbbell)
2 Sets
6-12 Reps
@10
Day 2
1A
Hip Abductor (Machine)
2 Sets
8-12 Reps
@10
1B
Hip Adductor (Machine)
2 Sets
8-12 Reps
@10
2A
Squat (Barbell)
3 Sets
6-8 Reps
@9-10
2B
Hanging Leg Raise
3 Sets
AMRAP
@10
3A
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@10
3B
Powell Raise
3 Sets
8-15 Reps
@10
4A
Leg Extension
2 Sets
8-12 Reps
@10
4B
Standing Calf Raise
2 Sets
8-12 Reps
@10
Day 3
1A
Standing Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
1B
Pullover (Dumbbell)
2 Sets
8-12 Reps
@10
2A
Preacher Curl (Barbell)
3 Sets
6-12 Reps
@10
2B
Seated Overhead Press (Barbell)
3 Sets
6-12 Reps
@10
2C
Sit Up
3 Sets
6-12 Reps
@10
3A
Push Up
3 Sets
AMRAP
@10
3B
Inverted Row
3 Sets
AMRAP
@10
Day 4
1A
Reverse Lunge (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@9-10
@10-10
1B
Reverse Nordic Curl
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@10
2A
Leg Press (45 Degrees)
3 Sets
6-10 Reps
@10
2B
Standing Calf Raise
3 Sets
8-12 Reps
@10
Day 1
1A
Fly Press (Dumbbell)
3 Sets
6-10 Reps
@9-10
1B
Dumbbell Row
3 Sets
8-12 Reps
@10
1C
Lying Leg Raise
3 Sets
8-20 Reps
@10
2A
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@10
2B
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
2C
Cable Crunch
3 Sets
12-15 Reps
@10
3A
Lat Pulldown
2 Sets
6-10 Reps
@10
3B
Push Up
2 Sets
5-12 Reps
@10
3C
Lateral Raise (Dumbbell)
2 Sets
6-12 Reps
@10
Day 2
1A
Hip Abductor (Machine)
2 Sets
8-12 Reps
@10
1B
Hip Adductor (Machine)
2 Sets
8-12 Reps
@10
2A
Squat (Barbell)
3 Sets
6-8 Reps
@9-10
2B
Hanging Leg Raise
3 Sets
AMRAP
@10
3A
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@10
3B
Powell Raise
3 Sets
8-15 Reps
@10
4A
Leg Extension
2 Sets
8-12 Reps
@10
4B
Standing Calf Raise
2 Sets
8-12 Reps
@10
Day 3
1A
Standing Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
1B
Pullover (Dumbbell)
2 Sets
8-12 Reps
@10
2A
Preacher Curl (Barbell)
3 Sets
6-12 Reps
@10
2B
Seated Overhead Press (Barbell)
3 Sets
6-12 Reps
@10
2C
Sit Up
3 Sets
6-12 Reps
@10
3A
Push Up
3 Sets
AMRAP
@10
3B
Inverted Row
3 Sets
AMRAP
@10
Day 4
1A
Reverse Lunge (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@9-10
@10-10
1B
Reverse Nordic Curl
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@10
2A
Leg Press (45 Degrees)
3 Sets
6-10 Reps
@10
2B
Standing Calf Raise
3 Sets
8-12 Reps
@10
Day 1
1A
Fly Press (Dumbbell)
3 Sets
6-10 Reps
@9-10
1B
Dumbbell Row
3 Sets
8-12 Reps
@10
1C
Lying Leg Raise
3 Sets
8-20 Reps
@10
2A
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@10
2B
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
2C
Cable Crunch
3 Sets
12-15 Reps
@10
3A
Lat Pulldown
2 Sets
6-10 Reps
@10
3B
Push Up
2 Sets
5-12 Reps
@10
3C
Lateral Raise (Dumbbell)
2 Sets
6-12 Reps
@10
Day 2
1A
Hip Abductor (Machine)
2 Sets
8-12 Reps
@10
1B
Hip Adductor (Machine)
2 Sets
8-12 Reps
@10
2A
Squat (Barbell)
3 Sets
6-8 Reps
@9-10
2B
Hanging Leg Raise
3 Sets
AMRAP
@10
3A
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@10
3B
Powell Raise
3 Sets
8-15 Reps
@10
4A
Leg Extension
2 Sets
8-12 Reps
@10
4B
Standing Calf Raise
2 Sets
8-12 Reps
@10
Day 3
1A
Standing Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
1B
Pullover (Dumbbell)
2 Sets
8-12 Reps
@10
2A
Preacher Curl (Barbell)
3 Sets
6-12 Reps
@10
2B
Seated Overhead Press (Barbell)
3 Sets
6-12 Reps
@10
2C
Sit Up
3 Sets
6-12 Reps
@10
3A
Push Up
3 Sets
AMRAP
@10
3B
Inverted Row
3 Sets
AMRAP
@10
Day 4
1A
Reverse Lunge (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@9-10
@10-10
1B
Reverse Nordic Curl
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@10
2A
Leg Press (45 Degrees)
3 Sets
6-10 Reps
@10
2B
Standing Calf Raise
3 Sets
8-12 Reps
@10
Day 1
1A
Fly Press (Dumbbell)
3 Sets
6-10 Reps
@9-10
1B
Dumbbell Row
3 Sets
8-12 Reps
@10
1C
Lying Leg Raise
3 Sets
8-20 Reps
@10
2A
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@10
2B
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
2C
Cable Crunch
3 Sets
12-15 Reps
@10
3A
Lat Pulldown
2 Sets
6-10 Reps
@10
3B
Push Up
2 Sets
5-12 Reps
@10
3C
Lateral Raise (Dumbbell)
2 Sets
6-12 Reps
@10
Day 2
1A
Hip Abductor (Machine)
2 Sets
8-12 Reps
@10
1B
Hip Adductor (Machine)
2 Sets
8-12 Reps
@10
2A
Squat (Barbell)
3 Sets
6-8 Reps
@9-10
2B
Hanging Leg Raise
3 Sets
AMRAP
@10
3A
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@10
3B
Powell Raise
3 Sets
8-15 Reps
@10
4A
Leg Extension
2 Sets
8-12 Reps
@10
4B
Standing Calf Raise
2 Sets
8-12 Reps
@10
Day 3
1A
Standing Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
1B
Pullover (Dumbbell)
2 Sets
8-12 Reps
@10
2A
Preacher Curl (Barbell)
3 Sets
6-12 Reps
@10
2B
Seated Overhead Press (Barbell)
3 Sets
6-12 Reps
@10
2C
Sit Up
3 Sets
6-12 Reps
@10
3A
Push Up
3 Sets
AMRAP
@10
3B
Inverted Row
3 Sets
AMRAP
@10
Day 4
1A
Reverse Lunge (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@9-10
@10-10
1B
Reverse Nordic Curl
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@10
2A
Leg Press (45 Degrees)
3 Sets
6-10 Reps
@10
2B
Standing Calf Raise
3 Sets
8-12 Reps
@10
Day 1
1A
Fly Press (Dumbbell)
3 Sets
6-10 Reps
@9-10
1B
Dumbbell Row
3 Sets
8-12 Reps
@10
1C
Lying Leg Raise
3 Sets
8-20 Reps
@10
2A
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@10
2B
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
2C
Cable Crunch
3 Sets
12-15 Reps
@10
3A
Lat Pulldown
2 Sets
6-10 Reps
@10
3B
Push Up
2 Sets
5-12 Reps
@10
3C
Lateral Raise (Dumbbell)
2 Sets
6-12 Reps
@10
Day 2
1A
Hip Abductor (Machine)
2 Sets
8-12 Reps
@10
1B
Hip Adductor (Machine)
2 Sets
8-12 Reps
@10
2A
Squat (Barbell)
3 Sets
6-8 Reps
@9-10
2B
Hanging Leg Raise
3 Sets
AMRAP
@10
3A
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@10
3B
Powell Raise
3 Sets
8-15 Reps
@10
4A
Leg Extension
2 Sets
8-12 Reps
@10
4B
Standing Calf Raise
2 Sets
8-12 Reps
@10
Day 3
1A
Standing Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
1B
Pullover (Dumbbell)
2 Sets
8-12 Reps
@10
2A
Preacher Curl (Barbell)
3 Sets
6-12 Reps
@10
2B
Seated Overhead Press (Barbell)
3 Sets
6-12 Reps
@10
2C
Sit Up
3 Sets
6-12 Reps
@10
3A
Push Up
3 Sets
AMRAP
@10
3B
Inverted Row
3 Sets
AMRAP
@10
Day 4
1A
Reverse Lunge (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@9-10
@10-10
1B
Reverse Nordic Curl
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@10
2A
Leg Press (45 Degrees)
3 Sets
6-10 Reps
@10
2B
Standing Calf Raise
3 Sets
8-12 Reps
@10
Day 1
1A
Fly Press (Dumbbell)
3 Sets
6-10 Reps
@9-10
1B
Dumbbell Row
3 Sets
8-12 Reps
@10
1C
Lying Leg Raise
3 Sets
8-20 Reps
@10
2A
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@10
2B
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
2C
Cable Crunch
3 Sets
12-15 Reps
@10
3A
Lat Pulldown
2 Sets
6-10 Reps
@10
3B
Push Up
2 Sets
5-12 Reps
@10
3C
Lateral Raise (Dumbbell)
2 Sets
6-12 Reps
@10
Day 2
1A
Hip Abductor (Machine)
2 Sets
8-12 Reps
@10
1B
Hip Adductor (Machine)
2 Sets
8-12 Reps
@10
2A
Squat (Barbell)
3 Sets
6-8 Reps
@9-10
2B
Hanging Leg Raise
3 Sets
AMRAP
@10
3A
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@10
3B
Powell Raise
3 Sets
8-15 Reps
@10
4A
Leg Extension
2 Sets
8-12 Reps
@10
4B
Standing Calf Raise
2 Sets
8-12 Reps
@10
Day 3
1A
Standing Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
1B
Pullover (Dumbbell)
2 Sets
8-12 Reps
@10
2A
Preacher Curl (Barbell)
3 Sets
6-12 Reps
@10
2B
Seated Overhead Press (Barbell)
3 Sets
6-12 Reps
@10
2C
Sit Up
3 Sets
6-12 Reps
@10
3A
Push Up
3 Sets
AMRAP
@10
3B
Inverted Row
3 Sets
AMRAP
@10
Day 4
1A
Reverse Lunge (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@9-10
@10-10
1B
Reverse Nordic Curl
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@10
2A
Leg Press (45 Degrees)
3 Sets
6-10 Reps
@10
2B
Standing Calf Raise
3 Sets
8-12 Reps
@10
Day 1
1A
Fly Press (Dumbbell)
3 Sets
6-10 Reps
@9-10
1B
Dumbbell Row
3 Sets
8-12 Reps
@10
1C
Lying Leg Raise
3 Sets
8-20 Reps
@10
2A
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@10
2B
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
2C
Cable Crunch
3 Sets
12-15 Reps
@10
3A
Lat Pulldown
2 Sets
6-10 Reps
@10
3B
Push Up
2 Sets
5-12 Reps
@10
3C
Lateral Raise (Dumbbell)
2 Sets
6-12 Reps
@10
Day 2
1A
Hip Abductor (Machine)
2 Sets
8-12 Reps
@10
1B
Hip Adductor (Machine)
2 Sets
8-12 Reps
@10
2A
Squat (Barbell)
3 Sets
6-8 Reps
@9-10
2B
Hanging Leg Raise
3 Sets
AMRAP
@10
3A
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@10
3B
Powell Raise
3 Sets
8-15 Reps
@10
4A
Leg Extension
2 Sets
8-12 Reps
@10
4B
Standing Calf Raise
2 Sets
8-12 Reps
@10
Day 3
1A
Standing Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
1B
Pullover (Dumbbell)
2 Sets
8-12 Reps
@10
2A
Preacher Curl (Barbell)
3 Sets
6-12 Reps
@10
2B
Seated Overhead Press (Barbell)
3 Sets
6-12 Reps
@10
2C
Sit Up
3 Sets
6-12 Reps
@10
3A
Push Up
3 Sets
AMRAP
@10
3B
Inverted Row
3 Sets
AMRAP
@10
Day 4
1A
Reverse Lunge (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@9-10
@10-10
1B
Reverse Nordic Curl
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@10
2A
Leg Press (45 Degrees)
3 Sets
6-10 Reps
@10
2B
Standing Calf Raise
3 Sets
8-12 Reps
@10
Day 1
1A
Fly Press (Dumbbell)
3 Sets
6-10 Reps
@9-10
1B
Dumbbell Row
3 Sets
8-12 Reps
@10
1C
Lying Leg Raise
3 Sets
8-20 Reps
@10
2A
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@10
2B
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
2C
Cable Crunch
3 Sets
12-15 Reps
@10
3A
Lat Pulldown
2 Sets
6-10 Reps
@10
3B
Push Up
2 Sets
5-12 Reps
@10
3C
Lateral Raise (Dumbbell)
2 Sets
6-12 Reps
@10
Day 2
1A
Hip Abductor (Machine)
2 Sets
8-12 Reps
@10
1B
Hip Adductor (Machine)
2 Sets
8-12 Reps
@10
2A
Squat (Barbell)
3 Sets
6-8 Reps
@9-10
2B
Hanging Leg Raise
3 Sets
AMRAP
@10
3A
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@10
3B
Powell Raise
3 Sets
8-15 Reps
@10
4A
Leg Extension
2 Sets
8-12 Reps
@10
4B
Standing Calf Raise
2 Sets
8-12 Reps
@10
Day 3
1A
Standing Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
1B
Pullover (Dumbbell)
2 Sets
8-12 Reps
@10
2A
Preacher Curl (Barbell)
3 Sets
6-12 Reps
@10
2B
Seated Overhead Press (Barbell)
3 Sets
6-12 Reps
@10
2C
Sit Up
3 Sets
6-12 Reps
@10
3A
Push Up
3 Sets
AMRAP
@10
3B
Inverted Row
3 Sets
AMRAP
@10
Day 4
1A
Reverse Lunge (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@9-10
@10-10
1B
Reverse Nordic Curl
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@10
2A
Leg Press (45 Degrees)
3 Sets
6-10 Reps
@10
2B
Standing Calf Raise
3 Sets
8-12 Reps
@10