Adam workout

by Ashhab A.

2 athletes joined

Program Description

Inspired by NH’s program on his youtube channel.

Program Overview

Level
Novice
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Oct 21, 2024 02:17
Last Edited
Nov 15, 2024 12:26

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1A

Bench Press (Paused)

3

10 reps

-

1B

Dumbbell Row

3

12 reps

-

2A

Overhead Press (Barbell)

3

8 reps

-

2B

Chin-Up (Bodyweight)

3

-

3A

Goblet Squat

3

10 reps

-

3B

Tricep Extension (Cable)

3

12 reps

-

Day 2

1A

Barbell Row

3

10 reps

-

1B

Bicep Curl (EZ Bar)

3

12 reps

-

2A

Seated Overhead Press (Dumbbell)

3

6 reps

-

2B

Lat Pulldown

3

15 reps

-

3A

Bench Press (Close Grip)

3

12 reps

-

3B

Wrist Curls

3

15 reps

-

Day 1

1A

Bench Press (Paused)

3 Sets

10 Reps

-

1B

Dumbbell Row

3 Sets

12 Reps

-

2A

Overhead Press (Barbell)

3 Sets

8 Reps

-

2B

Chin-Up (Bodyweight)

3 Sets

-

3A

Goblet Squat

3 Sets

10 Reps

-

3B

Tricep Extension (Cable)

3 Sets

12 Reps

-

Day 2

1A

Barbell Row

3 Sets

10 Reps

-

1B

Bicep Curl (EZ Bar)

3 Sets

12 Reps

-

2A

Seated Overhead Press (Dumbbell)

3 Sets

6 Reps

-

2B

Lat Pulldown

3 Sets

15 Reps

-

3A

Bench Press (Close Grip)

3 Sets

12 Reps

-

3B

Wrist Curls

3 Sets

15 Reps

-