Program Description
Veće rame veće ruke
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJun 10, 2024 01:44
- Last EditedJun 10, 2024 06:23
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
One Arm Lateral Raise (Cable)
3
8-10 reps
1B
Spider Curl
3
6-10 reps
2
Lateral Raise (Dumbbell)
2
8-10 reps
3
Incline Bench Press (Dumbbell)
3
6-10 reps
4
Chest Fly (Cable)
3
8-12 reps
5
Hammer Curl
3
6-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
One Arm Lateral Raise (Cable)
3
8-10 reps
1B
Spider Curl
3
6-10 reps
2
Lateral Raise (Dumbbell)
2
8-10 reps
3
Incline Bench Press (Dumbbell)
3
6-10 reps
4
Chest Fly (Cable)
3
8-12 reps
5
Hammer Curl
3
6-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
One Arm Lateral Raise (Cable)
3
8-10 reps
1B
Spider Curl
3
6-10 reps
2
Lateral Raise (Dumbbell)
2
8-10 reps
3
Incline Bench Press (Dumbbell)
3
6-10 reps
4
Chest Fly (Cable)
3
8-12 reps
5
Hammer Curl
3
6-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
One Arm Lateral Raise (Cable)
3
8-10 reps
1B
Spider Curl
3
6-10 reps
2
Lateral Raise (Dumbbell)
2
8-10 reps
3
Incline Bench Press (Dumbbell)
3
6-10 reps
4
Chest Fly (Cable)
3
8-12 reps
5
Hammer Curl
3
6-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
One Arm Lateral Raise (Cable)
3
8-10 reps
1B
Spider Curl
3
6-10 reps
2
Lateral Raise (Dumbbell)
2
8-10 reps
3
Incline Bench Press (Dumbbell)
3
6-10 reps
4
Chest Fly (Cable)
3
8-12 reps
5
Hammer Curl
3
6-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
One Arm Lateral Raise (Cable)
3
8-10 reps
1B
Spider Curl
3
6-10 reps
2
Lateral Raise (Dumbbell)
2
8-10 reps
3
Incline Bench Press (Dumbbell)
3
6-10 reps
4
Chest Fly (Cable)
3
8-12 reps
5
Hammer Curl
3
6-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
One Arm Lateral Raise (Cable)
3
8-10 reps
1B
Spider Curl
3
6-10 reps
2
Lateral Raise (Dumbbell)
2
8-10 reps
3
Incline Bench Press (Dumbbell)
3
6-10 reps
4
Chest Fly (Cable)
3
8-12 reps
5
Hammer Curl
3
6-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
One Arm Lateral Raise (Cable)
3
8-10 reps
1B
Spider Curl
3
6-10 reps
2
Lateral Raise (Dumbbell)
2
8-10 reps
3
Incline Bench Press (Dumbbell)
3
6-10 reps
4
Chest Fly (Cable)
3
8-12 reps
5
Hammer Curl
3
6-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
One Arm Lateral Raise (Cable)
3
8-10 reps
1B
Spider Curl
3
6-10 reps
2
Lateral Raise (Dumbbell)
2
8-10 reps
3
Incline Bench Press (Dumbbell)
3
6-10 reps
4
Chest Fly (Cable)
3
8-12 reps
5
Hammer Curl
3
6-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
One Arm Lateral Raise (Cable)
3
8-10 reps
1B
Spider Curl
3
6-10 reps
2
Lateral Raise (Dumbbell)
2
8-10 reps
3
Incline Bench Press (Dumbbell)
3
6-10 reps
4
Chest Fly (Cable)
3
8-12 reps
5
Hammer Curl
3
6-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
One Arm Lateral Raise (Cable)
3
8-10 reps
1B
Spider Curl
3
6-10 reps
2
Lateral Raise (Dumbbell)
2
8-10 reps
3
Incline Bench Press (Dumbbell)
3
6-10 reps
4
Chest Fly (Cable)
3
8-12 reps
5
Hammer Curl
3
6-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
One Arm Lateral Raise (Cable)
3
8-10 reps
1B
Spider Curl
3
6-10 reps
2
Lateral Raise (Dumbbell)
2
8-10 reps
3
Incline Bench Press (Dumbbell)
3
6-10 reps
4
Chest Fly (Cable)
3
8-12 reps
5
Hammer Curl
3
6-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
2
Lat Pulldown (Single Arm)
3
6-10 reps
3
Skull Crusher (Barbell)
3
6-10 reps
4
Reverse Abs Crunch (Bodyweight)
3
8-15 reps
5A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
5B
Barbell Row
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
2
Lat Pulldown (Single Arm)
3
6-10 reps
3
Skull Crusher (Barbell)
3
6-10 reps
4
Reverse Abs Crunch (Bodyweight)
3
8-15 reps
5A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
5B
Barbell Row
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
2
Lat Pulldown (Single Arm)
3
6-10 reps
3
Skull Crusher (Barbell)
3
6-10 reps
4
Reverse Abs Crunch (Bodyweight)
3
8-15 reps
5A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
5B
Barbell Row
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
2
Lat Pulldown (Single Arm)
3
6-10 reps
3
Skull Crusher (Barbell)
3
6-10 reps
4
Reverse Abs Crunch (Bodyweight)
3
8-15 reps
5A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
5B
Barbell Row
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
2
Lat Pulldown (Single Arm)
3
6-10 reps
3
Skull Crusher (Barbell)
3
6-10 reps
4
Reverse Abs Crunch (Bodyweight)
3
8-15 reps
5A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
5B
Barbell Row
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
2
Lat Pulldown (Single Arm)
3
6-10 reps
3
Skull Crusher (Barbell)
3
6-10 reps
4
Reverse Abs Crunch (Bodyweight)
3
8-15 reps
5A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
5B
Barbell Row
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
2
Lat Pulldown (Single Arm)
3
6-10 reps
3
Skull Crusher (Barbell)
3
6-10 reps
4
Reverse Abs Crunch (Bodyweight)
3
8-15 reps
5A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
5B
Barbell Row
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
2
Lat Pulldown (Single Arm)
3
6-10 reps
3
Skull Crusher (Barbell)
3
6-10 reps
4
Reverse Abs Crunch (Bodyweight)
3
8-15 reps
5A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
5B
Barbell Row
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
2
Lat Pulldown (Single Arm)
3
6-10 reps
3
Skull Crusher (Barbell)
3
6-10 reps
4
Reverse Abs Crunch (Bodyweight)
3
8-15 reps
5A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
5B
Barbell Row
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
2
Lat Pulldown (Single Arm)
3
6-10 reps
3
Skull Crusher (Barbell)
3
6-10 reps
4
Reverse Abs Crunch (Bodyweight)
3
8-15 reps
5A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
5B
Barbell Row
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
2
Lat Pulldown (Single Arm)
3
6-10 reps
3
Skull Crusher (Barbell)
3
6-10 reps
4
Reverse Abs Crunch (Bodyweight)
3
8-15 reps
5A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
5B
Barbell Row
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
2
Lat Pulldown (Single Arm)
3
6-10 reps
3
Skull Crusher (Barbell)
3
6-10 reps
4
Reverse Abs Crunch (Bodyweight)
3
8-15 reps
5A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
5B
Barbell Row
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
2
Romanian Deadlift (Barbell)
3
8-10 reps
3A
Reverse Nordic Curl
3
5-8 reps
3B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
4A
Slider Leg Curl
3
5-8 reps
4B
Wrist Curls
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
2
Romanian Deadlift (Barbell)
3
8-10 reps
3A
Reverse Nordic Curl
3
5-8 reps
3B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
4A
Slider Leg Curl
3
5-8 reps
4B
Wrist Curls
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
2
Romanian Deadlift (Barbell)
3
8-10 reps
3A
Reverse Nordic Curl
3
5-8 reps
3B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
4A
Slider Leg Curl
3
5-8 reps
4B
Wrist Curls
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
2
Romanian Deadlift (Barbell)
3
8-10 reps
3A
Reverse Nordic Curl
3
5-8 reps
3B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
4A
Slider Leg Curl
3
5-8 reps
4B
Wrist Curls
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
2
Romanian Deadlift (Barbell)
3
8-10 reps
3A
Reverse Nordic Curl
3
5-8 reps
3B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
4A
Slider Leg Curl
3
5-8 reps
4B
Wrist Curls
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
2
Romanian Deadlift (Barbell)
3
8-10 reps
3A
Reverse Nordic Curl
3
5-8 reps
3B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
4A
Slider Leg Curl
3
5-8 reps
4B
Wrist Curls
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
2
Romanian Deadlift (Barbell)
3
8-10 reps
3A
Reverse Nordic Curl
3
5-8 reps
3B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
4A
Slider Leg Curl
3
5-8 reps
4B
Wrist Curls
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
2
Romanian Deadlift (Barbell)
3
8-10 reps
3A
Reverse Nordic Curl
3
5-8 reps
3B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
4A
Slider Leg Curl
3
5-8 reps
4B
Wrist Curls
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
2
Romanian Deadlift (Barbell)
3
8-10 reps
3A
Reverse Nordic Curl
3
5-8 reps
3B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
4A
Slider Leg Curl
3
5-8 reps
4B
Wrist Curls
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
2
Romanian Deadlift (Barbell)
3
8-10 reps
3A
Reverse Nordic Curl
3
5-8 reps
3B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
4A
Slider Leg Curl
3
5-8 reps
4B
Wrist Curls
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
2
Romanian Deadlift (Barbell)
3
8-10 reps
3A
Reverse Nordic Curl
3
5-8 reps
3B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
4A
Slider Leg Curl
3
5-8 reps
4B
Wrist Curls
2
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
2
Romanian Deadlift (Barbell)
3
8-10 reps
3A
Reverse Nordic Curl
3
5-8 reps
3B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
4A
Slider Leg Curl
3
5-8 reps
4B
Wrist Curls
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
2
Pull-Up (Bodyweight)
3
5-8 reps
3A
One Arm Lateral Raise (Cable)
2
8-10 reps
3B
Tricep Kickback
2
8-12 reps
4A
Alternating Dumbbell Curl
3
8-12 reps
4B
Rear Delt Row
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
2
Pull-Up (Bodyweight)
3
5-8 reps
3A
One Arm Lateral Raise (Cable)
2
8-10 reps
3B
Tricep Kickback
2
8-12 reps
4A
Alternating Dumbbell Curl
3
8-12 reps
4B
Rear Delt Row
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
2
Pull-Up (Bodyweight)
3
5-8 reps
3A
One Arm Lateral Raise (Cable)
2
8-10 reps
3B
Tricep Kickback
2
8-12 reps
4A
Alternating Dumbbell Curl
3
8-12 reps
4B
Rear Delt Row
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
2
Pull-Up (Bodyweight)
3
5-8 reps
3A
One Arm Lateral Raise (Cable)
2
8-10 reps
3B
Tricep Kickback
2
8-12 reps
4A
Alternating Dumbbell Curl
3
8-12 reps
4B
Rear Delt Row
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
2
Pull-Up (Bodyweight)
3
5-8 reps
3A
One Arm Lateral Raise (Cable)
2
8-10 reps
3B
Tricep Kickback
2
8-12 reps
4A
Alternating Dumbbell Curl
3
8-12 reps
4B
Rear Delt Row
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
2
Pull-Up (Bodyweight)
3
5-8 reps
3A
One Arm Lateral Raise (Cable)
2
8-10 reps
3B
Tricep Kickback
2
8-12 reps
4A
Alternating Dumbbell Curl
3
8-12 reps
4B
Rear Delt Row
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
2
Pull-Up (Bodyweight)
3
5-8 reps
3A
One Arm Lateral Raise (Cable)
2
8-10 reps
3B
Tricep Kickback
2
8-12 reps
4A
Alternating Dumbbell Curl
3
8-12 reps
4B
Rear Delt Row
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
2
Pull-Up (Bodyweight)
3
5-8 reps
3A
One Arm Lateral Raise (Cable)
2
8-10 reps
3B
Tricep Kickback
2
8-12 reps
4A
Alternating Dumbbell Curl
3
8-12 reps
4B
Rear Delt Row
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
2
Pull-Up (Bodyweight)
3
5-8 reps
3A
One Arm Lateral Raise (Cable)
2
8-10 reps
3B
Tricep Kickback
2
8-12 reps
4A
Alternating Dumbbell Curl
3
8-12 reps
4B
Rear Delt Row
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
2
Pull-Up (Bodyweight)
3
5-8 reps
3A
One Arm Lateral Raise (Cable)
2
8-10 reps
3B
Tricep Kickback
2
8-12 reps
4A
Alternating Dumbbell Curl
3
8-12 reps
4B
Rear Delt Row
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
2
Pull-Up (Bodyweight)
3
5-8 reps
3A
One Arm Lateral Raise (Cable)
2
8-10 reps
3B
Tricep Kickback
2
8-12 reps
4A
Alternating Dumbbell Curl
3
8-12 reps
4B
Rear Delt Row
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
2
Pull-Up (Bodyweight)
3
5-8 reps
3A
One Arm Lateral Raise (Cable)
2
8-10 reps
3B
Tricep Kickback
2
8-12 reps
4A
Alternating Dumbbell Curl
3
8-12 reps
4B
Rear Delt Row
3
8-12 reps
Week 1
1 / 12 Weeks
Day 1
1A
One Arm Lateral Raise (Cable)3 Sets
8-10 Reps
1B
Spider Curl3 Sets
6-10 Reps
2
Lateral Raise (Dumbbell)2 Sets
8-10 Reps
3
Incline Bench Press (Dumbbell)3 Sets
6-10 Reps
4
Chest Fly (Cable)3 Sets
8-12 Reps
5
Hammer Curl3 Sets
6-10 Reps
Day 2
1
Pull-Up (Weighted)4 Sets
5-8 Reps
2
Lat Pulldown (Single Arm)3 Sets
6-10 Reps
3
Skull Crusher (Barbell)3 Sets
6-10 Reps
4
Reverse Abs Crunch (Bodyweight)3 Sets
8-15 Reps
5A
V-Handle Tricep Pushdown (Cable)3 Sets
8-12 Reps
5B
Barbell Row3 Sets
8-12 Reps
Day 3
1
Squat (Barbell)3 Sets
5-8 Reps
2
Romanian Deadlift (Barbell)3 Sets
8-10 Reps
3A
Reverse Nordic Curl3 Sets
5-8 Reps
3B
Reverse Bicep Curl (EZ Bar)3 Sets
8-12 Reps
4A
Slider Leg Curl3 Sets
5-8 Reps
4B
Wrist Curls2 Sets
8-12 Reps
Day 4
1
Overhead Press (Barbell)3 Sets
6-10 Reps
2
Pull-Up (Bodyweight)3 Sets
5-8 Reps
3A
One Arm Lateral Raise (Cable)2 Sets
8-10 Reps
3B
Tricep Kickback2 Sets
8-12 Reps
4A
Alternating Dumbbell Curl3 Sets
8-12 Reps
4B
Rear Delt Row3 Sets
8-12 Reps