Alice Super Duper Gym Fitness

by Oliver Tochel

2 athletes joined

Program Description

Awesome Gym fitness plan for alice

Program Overview

Level
Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
70 minutes
Created
May 23, 2024 09:00
Last Edited
Jul 15, 2024 09:18

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

WEEK 4

WEEK 5

WEEK 6

Day 1

1

Chest Press (Machine)

3

10 reps

-

2

Lat Pulldown

2

8 reps

-

3

Dumbbell Row

3

12 reps

-

4

Bicep Curl (Dumbbell)

2

15 reps

-

5

Tricep Pushdown (Cable)

3

8 reps

-

6

Lateral Raise (Dumbbell)

2

20 reps

-

Day 1

1

Goblet Squat

3

12 reps

-

2

Leg Extension

2

15 reps

-

3

Romanian Deadlift (Dumbbell)

2

8 reps

-

4

Calf Raise (Bodyweight)

1

30 reps

-

Day 1

1

Chest Press (Machine)

3

10 reps

-

2

Lat Pulldown

2

8 reps

-

3

Dumbbell Row

3

12 reps

-

4

Bicep Curl (Dumbbell)

2

15 reps

-

5

Tricep Pushdown (Cable)

3

8 reps

-

6

Lateral Raise (Dumbbell)

2

20 reps

-

Day 1

1

Goblet Squat

3

12 reps

-

2

Leg Extension

2

15 reps

-

3

Romanian Deadlift (Dumbbell)

2

8 reps

-

4

Calf Raise (Bodyweight)

1

30 reps

-

Day 1

1

Chest Press (Machine)

3

10 reps

-

2

Lat Pulldown

2

8 reps

-

3

Dumbbell Row

3

12 reps

-

4

Bicep Curl (Dumbbell)

2

15 reps

-

5

Tricep Pushdown (Cable)

3

8 reps

-

6

Lateral Raise (Dumbbell)

2

20 reps

-

Day 1

1

Goblet Squat

3

12 reps

-

2

Leg Extension

2

15 reps

-

3

Romanian Deadlift (Dumbbell)

2

8 reps

-

4

Calf Raise (Bodyweight)

1

30 reps

-

Day 2

1

Goblet Squat

3

12 reps

-

2

Leg Extension

2

15 reps

-

3

Romanian Deadlift (Dumbbell)

2

8 reps

-

4

Calf Raise (Bodyweight)

1

30 reps

-

Day 2

1

Chest Press (Machine)

3

10 reps

-

2

Lat Pulldown

2

8 reps

-

3

Dumbbell Row

3

12 reps

-

4

Bicep Curl (Dumbbell)

2

15 reps

-

5

Tricep Pushdown (Cable)

3

8 reps

-

6

Lateral Raise (Dumbbell)

2

20 reps

-

Day 2

1

Goblet Squat

3

12 reps

-

2

Leg Extension

2

15 reps

-

3

Romanian Deadlift (Dumbbell)

2

8 reps

-

4

Calf Raise (Bodyweight)

1

30 reps

-

Day 2

1

Chest Press (Machine)

3

10 reps

-

2

Lat Pulldown

2

8 reps

-

3

Dumbbell Row

3

12 reps

-

4

Bicep Curl (Dumbbell)

2

15 reps

-

5

Tricep Pushdown (Cable)

3

8 reps

-

6

Lateral Raise (Dumbbell)

2

20 reps

-

Day 2

1

Goblet Squat

3

12 reps

-

2

Leg Extension

2

15 reps

-

3

Romanian Deadlift (Dumbbell)

2

8 reps

-

4

Calf Raise (Bodyweight)

1

30 reps

-

Day 2

1

Chest Press (Machine)

3

10 reps

-

2

Lat Pulldown

2

8 reps

-

3

Dumbbell Row

3

12 reps

-

4

Bicep Curl (Dumbbell)

2

15 reps

-

5

Tricep Pushdown (Cable)

3

8 reps

-

6

Lateral Raise (Dumbbell)

2

20 reps

-

Day 3

1

Chest Press (Machine)

3

10 reps

-

2

Lat Pulldown

2

8 reps

-

3

Dumbbell Row

3

12 reps

-

4

Bicep Curl (Dumbbell)

2

15 reps

-

5

Tricep Pushdown (Cable)

3

8 reps

-

6

Lateral Raise (Dumbbell)

2

20 reps

-

Day 3

1

Goblet Squat

3

12 reps

-

2

Leg Extension

2

15 reps

-

3

Romanian Deadlift (Dumbbell)

3

8 reps

-

4

Calf Raise (Bodyweight)

1

30 reps

-

Day 3

1

Chest Press (Machine)

3

10 reps

-

2

Lat Pulldown

2

8 reps

-

3

Dumbbell Row

3

12 reps

-

4

Bicep Curl (Dumbbell)

2

15 reps

-

5

Tricep Pushdown (Cable)

3

8 reps

-

6

Lateral Raise (Dumbbell)

2

20 reps

-

Day 3

1

Goblet Squat

3

12 reps

-

2

Leg Extension

2

15 reps

-

3

Romanian Deadlift (Dumbbell)

3

8 reps

-

4

Calf Raise (Bodyweight)

1

30 reps

-

Day 3

1

Chest Press (Machine)

3

10 reps

-

2

Lat Pulldown

2

8 reps

-

3

Dumbbell Row

3

12 reps

-

4

Bicep Curl (Dumbbell)

2

15 reps

-

5

Tricep Pushdown (Cable)

3

8 reps

-

6

Lateral Raise (Dumbbell)

2

20 reps

-

Day 3

1

Goblet Squat

3

12 reps

-

2

Leg Extension

2

15 reps

-

3

Romanian Deadlift (Dumbbell)

3

8 reps

-

4

Calf Raise (Bodyweight)

1

30 reps

-

Day 1

1

Chest Press (Machine)

3 Sets

10 Reps

-

2

Lat Pulldown

2 Sets

8 Reps

-

3

Dumbbell Row

3 Sets

12 Reps

-

4

Bicep Curl (Dumbbell)

2 Sets

15 Reps

-

5

Tricep Pushdown (Cable)

3 Sets

8 Reps

-

6

Lateral Raise (Dumbbell)

2 Sets

20 Reps

-

Day 2

1

Goblet Squat

3 Sets

12 Reps

-

2

Leg Extension

2 Sets

15 Reps

-

3

Romanian Deadlift (Dumbbell)

2 Sets

8 Reps

-

4

Calf Raise (Bodyweight)

1 Set

30 Reps

-

Day 3

1

Chest Press (Machine)

3 Sets

10 Reps

-

2

Lat Pulldown

2 Sets

8 Reps

-

3

Dumbbell Row

3 Sets

12 Reps

-

4

Bicep Curl (Dumbbell)

2 Sets

15 Reps

-

5

Tricep Pushdown (Cable)

3 Sets

8 Reps

-

6

Lateral Raise (Dumbbell)

2 Sets

20 Reps

-