Watch me destroy body in winter arc !

by Giri V.

Program Description

Complete exercise

Program Overview

Level
Advanced
Goal
Bodybuilding, Powerlifting, Muscle & Sculpting, Bodyweight Fitness
Equipment
Full Gym
Program Length
1 week
Time Per Workout
180 minutes
Created
Nov 14, 2024 04:55
Last Edited
Nov 24, 2024 04:11

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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

Dip (Assisted)

1

-

2

Chest Fly (Machine)

1

-

3

Chest Press (Machine)

1

-

4

Hammer Curl (Cable)

1

-

5

Lateral Raise Machine

1

-

6

Shoulder Press (Machine)

1

-

7

Tricep Extension (Machine)

1

-

8

Cable Crossover

1

-

9

Chest Fly (Cable)

1

-

10

Lying Pullover (Cable)

1

-

11

Bench Press (Dumbbell)

1

-

12

Pec Fly (Dumbbell)

1

-

13

Dumbbell Bench Pullover

1

-

14

Overhead Tricep Extension (Cable)

1

-

15

Single Arm Overhead Tricep Extension

1

-

16

Tricep Kickback

1

-

Day 2

1

Pull-Up (Assisted)

1

-

2

Chin-Up (Assisted)

1

-

3

Lat Pulldown

1

-

4

Back Extension

1

-

5

Underhand Lat Pulldown

1

-

6

Lat Pulldown (Close Grip)

1

-

7

Wide Grip Lat Pulldown

1

-

8

Bicep Curl (Machine)

1

-

9

T-Bar Row

1

-

10

Pullover (Machine)

1

-

11

Chest Supported Row (Machine)

1

-

12

Face Pull

1

-

13

Bicep Curl (Cable)

1

-

14

Seated Row (Cable)

1

-

15

Upright Row (Cable)

1

-

16

Shrug (Dumbbell)

1

-

17

Glute Bridge (Dumbbell)

1

-

18

Dumbbell Row

1

-

19

Y Raise (Dumbbell)

1

-

20

Y Raise

1

-

21

Upright Row (Cable)

1

-

22

Hammer Curl

1

-

23

Pinwheel Curl

1

-

24

Concentration Curl

1

-

25

Bicep Curl (Dumbbell)

1

-

26

Wrist Curls

1

-

27

Reverse Wrist Curl (Dumbbell)

1

-

Day 3

1

Leg Curl

1

-

2

Leg Extension

1

-

3

Leg Press

1

-

4

Hack Squat

1

-

5

Lying Leg Curl

1

-

6

Goblet Squat

1

-

7

Glute Bridge (Dumbbell)

1

-

8

Lunge (Dumbbell)

1

-

9

Step-Up (Weighted)

1

-

10

Deadlift (Dumbbell)

1

-

11

Front Squat (Dumbbell)

1

-

12

Sumo Deadlift (Dumbbell)

1

-

13

Romanian Deadlift (Dumbbell)

1

-

14

Bulgarian Split Squat (Dumbbell)

1

-

15

Box Jump

1

-

16

Pistol Squat

1

-

Day 4

1

Mountain Climber

1

-

2

Rotating Plank

1

-

3

Plank

1

-

4

Side Plank

1

-

5

Bicycle Crunch

1

-

6

Knee Raise (Captain's Chair)

1

-

7

Sit Up

1

-

8

Abs Crunch (Weighted)

1

-

9

Decline Crunch (Weighted)

1

-

10

Side Bend (Dumbbell)

1

-

11

Hip Thrust (Dumbbell)

1

-

Day 1

1

Dip (Assisted)

1 Set

-

2

Chest Fly (Machine)

1 Set

-

3

Chest Press (Machine)

1 Set

-

4

Hammer Curl (Cable)

1 Set

-

5

Lateral Raise Machine

1 Set

-

6

Shoulder Press (Machine)

1 Set

-

7

Tricep Extension (Machine)

1 Set

-

8

Cable Crossover

1 Set

-

9

Chest Fly (Cable)

1 Set

-

10

Lying Pullover (Cable)

1 Set

-

11

Bench Press (Dumbbell)

1 Set

-

12

Pec Fly (Dumbbell)

1 Set

-

13

Dumbbell Bench Pullover

1 Set

-

14

Overhead Tricep Extension (Cable)

1 Set

-

15

Single Arm Overhead Tricep Extension

1 Set

-

16

Tricep Kickback

1 Set

-

Day 2

1

Pull-Up (Assisted)

1 Set

-

2

Chin-Up (Assisted)

1 Set

-

3

Lat Pulldown

1 Set

-

4

Back Extension

1 Set

-

5

Underhand Lat Pulldown

1 Set

-

6

Lat Pulldown (Close Grip)

1 Set

-

7

Wide Grip Lat Pulldown

1 Set

-

8

Bicep Curl (Machine)

1 Set

-

9

T-Bar Row

1 Set

-

10

Pullover (Machine)

1 Set

-

11

Chest Supported Row (Machine)

1 Set

-

12

Face Pull

1 Set

-

13

Bicep Curl (Cable)

1 Set

-

14

Seated Row (Cable)

1 Set

-

15

Upright Row (Cable)

1 Set

-

16

Shrug (Dumbbell)

1 Set

-

17

Glute Bridge (Dumbbell)

1 Set

-

18

Dumbbell Row

1 Set

-

19

Y Raise (Dumbbell)

1 Set

-

20

Y Raise

1 Set

-

21

Upright Row (Cable)

1 Set

-

22

Hammer Curl

1 Set

-

23

Pinwheel Curl

1 Set

-

24

Concentration Curl

1 Set

-

25

Bicep Curl (Dumbbell)

1 Set

-

26

Wrist Curls

1 Set

-

27

Reverse Wrist Curl (Dumbbell)

1 Set

-

Day 3

1

Leg Curl

1 Set

-

2

Leg Extension

1 Set

-

3

Leg Press

1 Set

-

4

Hack Squat

1 Set

-

5

Lying Leg Curl

1 Set

-

6

Goblet Squat

1 Set

-

7

Glute Bridge (Dumbbell)

1 Set

-

8

Lunge (Dumbbell)

1 Set

-

9

Step-Up (Weighted)

1 Set

-

10

Deadlift (Dumbbell)

1 Set

-

11

Front Squat (Dumbbell)

1 Set

-

12

Sumo Deadlift (Dumbbell)

1 Set

-

13

Romanian Deadlift (Dumbbell)

1 Set

-

14

Bulgarian Split Squat (Dumbbell)

1 Set

-

15

Box Jump

1 Set

-

16

Pistol Squat

1 Set

-

Day 4

1

Mountain Climber

1 Set

-

2

Rotating Plank

1 Set

-

3

Plank

1 Set

-

4

Side Plank

1 Set

-

5

Bicycle Crunch

1 Set

-

6

Knee Raise (Captain's Chair)

1 Set

-

7

Sit Up

1 Set

-

8

Abs Crunch (Weighted)

1 Set

-

9

Decline Crunch (Weighted)

1 Set

-

10

Side Bend (Dumbbell)

1 Set

-

11

Hip Thrust (Dumbbell)

1 Set

-