programma cinghiale intermedio 1

by Franz C.

Program Description

divulgare i programmi che faccio io. Forza, massa per natural

Program Overview

Level
Intermediate, Novice
Goal
Bodybuilding, Powerlifting, Powerbuilding
Equipment
Garage Gym
Program Length
3 weeks
Time Per Workout
60 minutes
Created
Dec 21, 2024 04:45
Last Edited
Dec 21, 2024 05:04

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

BlogBannerPC

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

Day 1

1

Bench Press (Barbell)

2

8 reps

-

2

Pec Fly (Dumbbell)

2

8 reps

-

3

Wide Grip Pull-Up

2

8 reps

-

4

Cable Low Row

2

8 reps

-

5

Squat (Barbell)

2

8 reps

-

6

Lying Leg Curl

2

8 reps

-

7

Preacher Curl (Barbell)

1

10 reps

-

8

Tricep Pushdown (Cable)

1

10 reps

-

Day 1

1

Bench Press (Barbell)

2

8 reps

-

2

Pec Fly (Dumbbell)

2

8 reps

-

3

Wide Grip Pull-Up

2

8 reps

-

4

Cable Low Row

2

8 reps

-

5

Squat (Barbell)

2

8 reps

-

6

Lying Leg Curl

2

8 reps

-

7

Preacher Curl (Barbell)

1

10 reps

-

8

Tricep Pushdown (Cable)

1

10 reps

-

Day 1

1

Bench Press (Barbell)

2

8 reps

-

2

Pec Fly (Dumbbell)

2

8 reps

-

3

Wide Grip Pull-Up

2

8 reps

-

4

Cable Low Row

2

8 reps

-

5

Squat (Barbell)

2

8 reps

-

6

Lying Leg Curl

2

8 reps

-

7

Preacher Curl (Barbell)

1

10 reps

-

8

Tricep Pushdown (Cable)

1

10 reps

-

Day 2

1

Military Press (Barbell)

2

8 reps

-

2

Lat Pulldown (Neutral Grip)

2

8 reps

-

3

Deadlift (Barbell)

1

8 reps

-

4

Bicep Curl (Barbell)

2

10 reps

-

5

Tricep Kickback

2

10 reps

-

6

Seated Calf Raise

4

15 reps

-

7

Calf Raise (Leg Press)

4

15 reps

-

Day 2

1

Military Press (Barbell)

2

8 reps

-

2

Lat Pulldown (Neutral Grip)

2

8 reps

-

3

Deadlift (Barbell)

1

8 reps

-

4

Bicep Curl (Barbell)

2

10 reps

-

5

Tricep Kickback

2

10 reps

-

6

Seated Calf Raise

4

15 reps

-

7

Calf Raise (Leg Press)

4

15 reps

-

Day 2

1

Military Press (Barbell)

2

8 reps

-

2

Lat Pulldown (Neutral Grip)

2

8 reps

-

3

Deadlift (Barbell)

1

8 reps

-

4

Bicep Curl (Barbell)

2

10 reps

-

5

Tricep Kickback

2

10 reps

-

6

Seated Calf Raise

4

15 reps

-

7

Calf Raise (Leg Press)

4

15 reps

-

Day 2

1

Military Press (Barbell)

2 Sets

8 Reps

-

2

Lat Pulldown (Neutral Grip)

2 Sets

8 Reps

-

3

Deadlift (Barbell)

1 Set

8 Reps

-

4

Bicep Curl (Barbell)

2 Sets

10 Reps

-

5

Tricep Kickback

2 Sets

10 Reps

-

6

Seated Calf Raise

4 Sets

15 Reps

-

7

Calf Raise (Leg Press)

4 Sets

15 Reps

-

Day 1

1

Bench Press (Barbell)

2 Sets

8 Reps

-

2

Pec Fly (Dumbbell)

2 Sets

8 Reps

-

3

Wide Grip Pull-Up

2 Sets

8 Reps

-

4

Cable Low Row

2 Sets

8 Reps

-

5

Squat (Barbell)

2 Sets

8 Reps

-

6

Lying Leg Curl

2 Sets

8 Reps

-

7

Preacher Curl (Barbell)

1 Set

10 Reps

-

8

Tricep Pushdown (Cable)

1 Set

10 Reps

-