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Yousef
by Yousef A.
Program Description
Discipline and lose weight
Program Overview
Level
Novice
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Mar 09, 2024 03:48
Last Edited
May 19, 2024 11:31
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Week 1
1 / 1 Weeks
Day 3
1
Squat (Barbell)
4 Sets
6-8 Reps
2
Leg Press (45 Degrees)
3 Sets
12-10 Reps
3
Romanian Deadlift (Barbell)
3 Sets
10-8 Reps
4
Standing Calf Raise
3 Sets
20-15 Reps
5
Bulgarian Split Squat (Bodyweight)
3 Sets
12-10 Reps
6
Walk
1 Set
20 mins
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
3
Seated Overhead Press (Barbell)
4 Sets
10 Reps
4
Decline Bench Press (Dumbbell)
3 Sets
12 Reps
5
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
7
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
8
Walk
1 Set
15 mins
Day 2
1
Lat Pulldown
2 Sets
2 Sets
12 Reps
10 Reps
2
Barbell Row
2 Sets
2 Sets
10 Reps
8 Reps
3
Seated Row (Cable)
2 Sets
1 Set
12 Reps
10 Reps
4
Bicep Curl (Barbell)
2 Sets
1 Set
12 Reps
10 Reps
5
Hammer Curl
3 Sets
12-10 Reps
6
Lying Leg Raise
3 Sets
15-10 Reps
7
Russian Twist
3 Sets
15 Reps