Bolis bygg

by Martin Mykjåland

1 athletes joined

Program Description

Bolis

Program Overview

Level
Beginner, Novice, Intermediate
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
4 weeks
Time Per Workout
60 minutes
Created
Jan 24, 2025 03:44
Last Edited
Jan 24, 2025 03:58

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

Day 1

1

Lat Pulldown (Close Grip)

3

8 reps

-

2

Dumbbell Row

3

12 reps

-

3

Standing Pullover (Cable)

2

15 reps

-

4

Seated Dumbbell Curl

3

8 reps

-

5

Rear Delt Fly (Dumbbell)

2

AMRAP

-

Day 1

1

Lat Pulldown (Close Grip)

3

8 reps

-

2

Dumbbell Row

3

12 reps

-

3

Standing Pullover (Cable)

2

15 reps

-

4

Seated Dumbbell Curl

3

8 reps

-

5

Rear Delt Fly (Dumbbell)

2

AMRAP

-

Day 1

1

Lat Pulldown (Close Grip)

3

8 reps

-

2

Dumbbell Row

3

12 reps

-

3

Standing Pullover (Cable)

2

15 reps

-

4

Seated Dumbbell Curl

3

8 reps

-

5

Rear Delt Fly (Dumbbell)

2

AMRAP

-

Day 1

1

Lat Pulldown (Close Grip)

3

8 reps

-

2

Dumbbell Row

3

12 reps

-

3

Standing Pullover (Cable)

2

15 reps

-

4

Seated Dumbbell Curl

3

8 reps

-

5

Rear Delt Fly (Dumbbell)

2

AMRAP

-

Day 2

1

Bench Press (Barbell)

3

5 reps

-

2

Seated Overhead Press (Barbell)

3

8 reps

-

3

Incline Bench Press (Dumbbell)

3

8 reps

-

4

Tricep Rope Push Down (Cable)

3

10 reps

-

5

One Arm Lateral Raise (Cable)

2

AMRAP

-

Day 2

1

Bench Press (Barbell)

3

5 reps

-

2

Seated Overhead Press (Barbell)

3

8 reps

-

3

Incline Bench Press (Dumbbell)

3

8 reps

-

4

Tricep Rope Push Down (Cable)

3

10 reps

-

5

One Arm Lateral Raise (Cable)

2

AMRAP

-

Day 2

1

Bench Press (Barbell)

3

5 reps

-

2

Seated Overhead Press (Barbell)

3

8 reps

-

3

Incline Bench Press (Dumbbell)

3

8 reps

-

4

Tricep Rope Push Down (Cable)

3

10 reps

-

5

One Arm Lateral Raise (Cable)

2

AMRAP

-

Day 2

1

Bench Press (Barbell)

3

5 reps

-

2

Seated Overhead Press (Barbell)

3

8 reps

-

3

Incline Bench Press (Dumbbell)

3

8 reps

-

4

Tricep Rope Push Down (Cable)

3

10 reps

-

5

One Arm Lateral Raise (Cable)

2

AMRAP

-

Day 3

1

Squat (Barbell)

3

5 reps

-

2

Deadlift (Barbell)

3

5 reps

-

Day 3

1

Squat (Barbell)

3

5 reps

-

2

Deadlift (Barbell)

3

5 reps

-

Day 3

1

Squat (Barbell)

3

5 reps

-

2

Deadlift (Barbell)

3

5 reps

-

Day 3

1

Squat (Barbell)

3

5 reps

-

2

Deadlift (Barbell)

3

5 reps

-

Day 4

1

Skull Crusher (Barbell)

3

8 reps

-

2

Overhead Tricep Extension (Cable)

3

12 reps

-

3

Bicep Curl (Barbell)

3

8 reps

-

4

Incline Curl (Dumbbell)

3

12 reps

-

5

Upright Row (Cable)

2

AMRAP

-

Day 4

1

Skull Crusher (Barbell)

3

8 reps

-

2

Overhead Tricep Extension (Cable)

3

12 reps

-

3

Bicep Curl (Barbell)

3

8 reps

-

4

Incline Curl (Dumbbell)

3

12 reps

-

5

Upright Row (Cable)

2

AMRAP

-

Day 4

1

Skull Crusher (Barbell)

3

8 reps

-

2

Overhead Tricep Extension (Cable)

3

12 reps

-

3

Bicep Curl (Barbell)

3

8 reps

-

4

Incline Curl (Dumbbell)

3

12 reps

-

5

Upright Row (Cable)

2

AMRAP

-

Day 4

1

Skull Crusher (Barbell)

3

8 reps

-

2

Overhead Tricep Extension (Cable)

3

12 reps

-

3

Bicep Curl (Barbell)

3

8 reps

-

4

Incline Curl (Dumbbell)

3

12 reps

-

5

Upright Row (Cable)

2

AMRAP

-

Day 1

1

Lat Pulldown (Close Grip)

3 Sets

8 Reps

-

2

Dumbbell Row

3 Sets

12 Reps

-

3

Standing Pullover (Cable)

2 Sets

15 Reps

-

4

Seated Dumbbell Curl

3 Sets

8 Reps

-

5

Rear Delt Fly (Dumbbell)

2 Sets

AMRAP

-

Day 2

1

Bench Press (Barbell)

3 Sets

5 Reps

-

2

Seated Overhead Press (Barbell)

3 Sets

8 Reps

-

3

Incline Bench Press (Dumbbell)

3 Sets

8 Reps

-

4

Tricep Rope Push Down (Cable)

3 Sets

10 Reps

-

5

One Arm Lateral Raise (Cable)

2 Sets

AMRAP

-

Day 3

1

Squat (Barbell)

3 Sets

5 Reps

-

2

Deadlift (Barbell)

3 Sets

5 Reps

-

Day 4

1

Skull Crusher (Barbell)

3 Sets

8 Reps

-

2

Overhead Tricep Extension (Cable)

3 Sets

12 Reps

-

3

Bicep Curl (Barbell)

3 Sets

8 Reps

-

4

Incline Curl (Dumbbell)

3 Sets

12 Reps

-

5

Upright Row (Cable)

2 Sets

AMRAP

-