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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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Bench Press (Barbell)

4

8 reps

2

Incline Bench Press (Dumbbell)

4

10 reps

3

Seated Overhead Press (Barbell)

4

10 reps

4

Decline Bench Press (Dumbbell)

3

12 reps

5

V-Handle Tricep Pushdown (Cable)

3

15 reps

6

Lateral Raise (Dumbbell)

1

1

1

12 reps

10 reps

8 reps

7

Rear Delt Fly (Dumbbell)

1

1

1

12 reps

10 reps

8 reps

8

Walk

1

15 mins

Day 2

1

Lat Pulldown

2

2

12 reps

10 reps

2

Barbell Row

2

2

10 reps

8 reps

3

Seated Row (Cable)

2

1

12 reps

10 reps

4

Bicep Curl (Barbell)

2

1

12 reps

10 reps

5

Hammer Curl

3

12-10 reps

6

Lying Leg Raise

3

15-10 reps

7

Russian Twist

3

15 reps

Day 3

1

Squat (Barbell)

4

6-8 reps

2

Leg Press (45 Degrees)

3

12-10 reps

3

Romanian Deadlift (Barbell)

3

10-8 reps

4

Standing Calf Raise

3

20-15 reps

5

Bulgarian Split Squat (Bodyweight)

3

12-10 reps

6

Walk

1

20 mins

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