NS Program

by pablo.rodriguez.2003

2 athletes joined

Program Description

fun

Program Overview

Level
Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
2 weeks
Time Per Workout
120 minutes
Created
Nov 27, 2024 06:55
Last Edited
Nov 27, 2024 07:49

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WEEK 1

WEEK 2

Day 1

1

Push Up

1

200 reps

-

2

Lateral Raise (Dumbbell)

3

15 reps

-

Day 1

1

Push Up

1

200 reps

-

2

Lateral Raise (Dumbbell)

3

15 reps

-

Day 2

1A

Pull-Up (Bodyweight)

5

-

1B

Sissy Squat

5

-

Day 2

1A

Pull-Up (Bodyweight)

5

-

1B

Sissy Squat

5

-

Day 3

1A

Romanian Deadlift (Barbell)

1

-

1B

Incline Bench Press (Dumbbell)

1

-

1C

atg shoulder raise

1

-

2A

Shoulder Press (Machine)

1

-

2B

Chest Supported Row (Machine)

1

-

3A

Single Arm High Row (Cable)

1

-

3B

Lateral Raise (Cable)

1

-

3C

external rotation

1

-

4A

Pullover (Dumbbell)

1

-

4B

Hanging Knee Raise

1

-

5A

Sissy Squat

1

-

5B

tibialis raise

1

-

Day 3

1A

Romanian Deadlift (Barbell)

1

-

1B

Incline Bench Press (Dumbbell)

1

-

1C

atg shoulder raise

1

-

2A

Shoulder Press (Machine)

1

-

2B

Chest Supported Row (Machine)

1

-

3A

Single Arm High Row (Cable)

1

-

3B

Lateral Raise (Cable)

1

-

3C

external rotation

1

-

4A

Pullover (Dumbbell)

1

-

4B

Hanging Knee Raise

1

-

5A

Sissy Squat

1

-

5B

tibialis raise

1

-

Day 4

1A

Romanian Deadlift (Barbell)

1

-

1B

Incline Bench Press (Dumbbell)

1

-

1C

atg shoulder raise

1

-

2A

Shoulder Press (Machine)

1

-

2B

Chest Supported Row (Machine)

1

-

3A

Single Arm High Row (Cable)

1

-

3B

Lateral Raise (Cable)

1

-

3C

external rotation

1

-

4A

Y Raise

1

-

4B

Rear Delt Fly (Cable)

1

-

5A

Pullover (Dumbbell)

1

-

5B

Hanging Knee Raise

1

-

6A

Sissy Squat

1

-

6B

tibialis raise

1

-

Day 4

1A

Romanian Deadlift (Barbell)

1

-

1B

Incline Bench Press (Dumbbell)

1

-

1C

atg shoulder raise

1

-

2A

Shoulder Press (Machine)

1

-

2B

Chest Supported Row (Machine)

1

-

3A

Single Arm High Row (Cable)

1

-

3B

Lateral Raise (Cable)

1

-

3C

external rotation

1

-

4A

Y Raise

1

-

4B

Rear Delt Fly (Cable)

1

-

5A

Pullover (Dumbbell)

1

-

5B

Hanging Knee Raise

1

-

6A

Sissy Squat

1

-

6B

tibialis raise

1

-

Day 5

1A

Romanian Deadlift (Barbell)

1

-

1B

Incline Bench Press (Dumbbell)

1

-

1C

atg shoulder raise

1

-

2A

Shoulder Press (Machine)

1

-

2B

Chest Supported Row (Machine)

1

-

3A

Single Arm High Row (Cable)

1

-

3B

Lateral Raise (Cable)

1

-

3C

external rotation

1

-

4A

Y Raise

1

-

4B

Rear Delt Fly (Cable)

1

-

5A

Pullover (Dumbbell)

1

-

5B

Hanging Knee Raise

1

-

6A

Sissy Squat

1

-

6B

tibialis raise

1

-

Day 5

1A

Romanian Deadlift (Barbell)

1

-

1B

Incline Bench Press (Dumbbell)

1

-

1C

atg shoulder raise

1

-

2A

Shoulder Press (Machine)

1

-

2B

Chest Supported Row (Machine)

1

-

3A

Single Arm High Row (Cable)

1

-

3B

Lateral Raise (Cable)

1

-

3C

external rotation

1

-

4A

Y Raise

1

-

4B

Rear Delt Fly (Cable)

1

-

5A

Pullover (Dumbbell)

1

-

5B

Hanging Knee Raise

1

-

6A

Sissy Squat

1

-

6B

tibialis raise

1

-

Day 1

1

Push Up

1 Set

200 Reps

-

2

Lateral Raise (Dumbbell)

3 Sets

15 Reps

-

Day 2

1A

Pull-Up (Bodyweight)

5 Sets

-

1B

Sissy Squat

5 Sets

-

Day 3

1A

Romanian Deadlift (Barbell)

1 Set

-

1B

Incline Bench Press (Dumbbell)

1 Set

-

1C

atg shoulder raise

1 Set

-

2A

Shoulder Press (Machine)

1 Set

-

2B

Chest Supported Row (Machine)

1 Set

-

3A

Single Arm High Row (Cable)

1 Set

-

3B

Lateral Raise (Cable)

1 Set

-

3C

external rotation

1 Set

-

4A

Pullover (Dumbbell)

1 Set

-

4B

Hanging Knee Raise

1 Set

-

5A

Sissy Squat

1 Set

-

5B

tibialis raise

1 Set

-

Day 4

1A

Romanian Deadlift (Barbell)

1 Set

-

1B

Incline Bench Press (Dumbbell)

1 Set

-

1C

atg shoulder raise

1 Set

-

2A

Shoulder Press (Machine)

1 Set

-

2B

Chest Supported Row (Machine)

1 Set

-

3A

Single Arm High Row (Cable)

1 Set

-

3B

Lateral Raise (Cable)

1 Set

-

3C

external rotation

1 Set

-

4A

Y Raise

1 Set

-

4B

Rear Delt Fly (Cable)

1 Set

-

5A

Pullover (Dumbbell)

1 Set

-

5B

Hanging Knee Raise

1 Set

-

6A

Sissy Squat

1 Set

-

6B

tibialis raise

1 Set

-

Day 5

1A

Romanian Deadlift (Barbell)

1 Set

-

1B

Incline Bench Press (Dumbbell)

1 Set

-

1C

atg shoulder raise

1 Set

-

2A

Shoulder Press (Machine)

1 Set

-

2B

Chest Supported Row (Machine)

1 Set

-

3A

Single Arm High Row (Cable)

1 Set

-

3B

Lateral Raise (Cable)

1 Set

-

3C

external rotation

1 Set

-

4A

Y Raise

1 Set

-

4B

Rear Delt Fly (Cable)

1 Set

-

5A

Pullover (Dumbbell)

1 Set

-

5B

Hanging Knee Raise

1 Set

-

6A

Sissy Squat

1 Set

-

6B

tibialis raise

1 Set

-