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

Day 3

Standing Shoulder Press (Dumbbell)

2 Sets

6-10 Reps

@10

Pullover (Dumbbell)

2 Sets

8-12 Reps

@10

Preacher Curl (Barbell)

3 Sets

6-12 Reps

@10

Seated Overhead Press (Barbell)

3 Sets

6-12 Reps

@10

Sit Up

3 Sets

6-12 Reps

@10

Push Up

3 Sets

AMRAP

@10

Inverted Row

3 Sets

AMRAP

@10

Day 2

Hip Abductor (Machine)

2 Sets

8-12 Reps

@10

Hip Adductor (Machine)

2 Sets

8-12 Reps

@10

Squat (Barbell)

3 Sets

6-8 Reps

@9-10

Hanging Leg Raise

3 Sets

AMRAP

@10

Hip Thrust (Barbell)

3 Sets

8-12 Reps

@10

Powell Raise

3 Sets

8-15 Reps

@10

Leg Extension

2 Sets

8-12 Reps

@10

Standing Calf Raise

2 Sets

8-12 Reps

@10

Day 4

Reverse Lunge (Barbell)

1 Set

2 Sets

6-10 Reps

@9-10

@10-10

Reverse Nordic Curl

1 Set

2 Sets

8-12 Reps

@10

Leg Press (45 Degrees)

3 Sets

6-10 Reps

@10

Standing Calf Raise

3 Sets

8-12 Reps

@10

Day 1

Fly Press (Dumbbell)

3 Sets

6-10 Reps

@9-10

Dumbbell Row

3 Sets

8-12 Reps

Lying Leg Raise

3 Sets

8-20 Reps

Tricep Rope Push Down (Cable)

3 Sets

8-12 Reps

Bicep Curl (Cable)

3 Sets

8-12 Reps

Cable Crunch

3 Sets

12-15 Reps

Lat Pulldown

2 Sets

6-10 Reps

Push Up

2 Sets

5-12 Reps

Lateral Raise (Dumbbell)

2 Sets

6-12 Reps