Dapusi

by Ankit K.

1 athletes joined

Program Description

To get ready before college

Program Overview

Level
Beginner, Novice, Intermediate
Goal
Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
Equipment
Full Gym
Program Length
1 week
Time Per Workout
30 minutes
Created
Jul 12, 2024 01:18
Last Edited
Jul 12, 2024 01:56

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Bench Press (Wide Grip)

5

12 reps

-

2

Incline Bench Press (Barbell)

4

12 reps

-

3

Pullover (Dumbbell)

3

12 reps

-

4

Dip (Weighted)

4

12 reps

-

5

V-Handle Tricep Pushdown (Cable)

3

12 reps

-

Day 2

1

Bent Over Row (Barbell)

5

12 reps

-

2

Seated Wide-Grip Row (Cable)

4

12 reps

-

3

Lat Pulldown (Single Arm)

4

12 reps

-

4

Pull-Up (Weighted)

3

12 reps

-

5

Preacher Curl (Barbell)

4

12 reps

-

6

Bicep Curl (Cable)

3

12 reps

-

Day 3

1

Leg Extension

4

12 reps

-

2

Single Leg Press

3

12 reps

-

3

Hack Squat

3

12 reps

-

4

Hamstring Curl

4

12 reps

-

Day 4

1

Seated Military Press (Barbell)

5

12 reps

-

2

Lateral Raise (Dumbbell)

4

12 reps

-

3

Upright Row (Barbell)

4

12 reps

-

4

Face Pull

3

12 reps

-

5

Reverse Pec Deck

3

12 reps

-

Day 5

1A

Overhead Extension (Cable)

4

12 reps

-

1B

Bicep Curl (Barbell)

4

12 reps

-

1C

Skull Crusher (Barbell)

3

12 reps

-

1D

Preacher Curl (Barbell)

3

12 reps

-

Day 2

1

Bent Over Row (Barbell)

5 Sets

12 Reps

-

2

Seated Wide-Grip Row (Cable)

4 Sets

12 Reps

-

3

Lat Pulldown (Single Arm)

4 Sets

12 Reps

-

4

Pull-Up (Weighted)

3 Sets

12 Reps

-

5

Preacher Curl (Barbell)

4 Sets

12 Reps

-

6

Bicep Curl (Cable)

3 Sets

12 Reps

-

Day 1

1

Bench Press (Wide Grip)

5 Sets

12 Reps

-

2

Incline Bench Press (Barbell)

4 Sets

12 Reps

-

3

Pullover (Dumbbell)

3 Sets

12 Reps

-

4

Dip (Weighted)

4 Sets

12 Reps

-

5

V-Handle Tricep Pushdown (Cable)

3 Sets

12 Reps

-

Day 3

1

Leg Extension

4 Sets

12 Reps

-

2

Single Leg Press

3 Sets

12 Reps

-

3

Hack Squat

3 Sets

12 Reps

-

4

Hamstring Curl

4 Sets

12 Reps

-

Day 4

1

Seated Military Press (Barbell)

5 Sets

12 Reps

-

2

Lateral Raise (Dumbbell)

4 Sets

12 Reps

-

3

Upright Row (Barbell)

4 Sets

12 Reps

-

4

Face Pull

3 Sets

12 Reps

-

5

Reverse Pec Deck

3 Sets

12 Reps

-

Day 5

1A

Overhead Extension (Cable)

4 Sets

12 Reps

-

1B

Bicep Curl (Barbell)

4 Sets

12 Reps

-

1C

Skull Crusher (Barbell)

3 Sets

12 Reps

-

1D

Preacher Curl (Barbell)

3 Sets

12 Reps

-