Aravindram program

by Blacytipitech Entertainment

1 athletes joined

Program Description

Train ram

Program Overview

Level
Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
3 weeks
Time Per Workout
40 minutes
Created
Mar 23, 2024 05:41
Last Edited
May 14, 2024 03:09

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WEEK 1

WEEK 2

WEEK 3

Day 1

1

Bench Press (Barbell)

3

RPE 8

2

Incline Chest Fly (Dumbbell)

1

1

1

8-10 reps

6-8 reps

4-6 reps

RPE 6

RPE 8

RPE 9

3

Lateral Raise (Dumbbell)

3

RPE 8

4

Shoulder Press (Machine)

3

RPE 8

5

Tricep Pushdown (Cable)

3

RPE 8

Day 1

1

Bench Press (Barbell)

3

RPE 8

2

Incline Chest Fly (Dumbbell)

1

1

1

8-10 reps

6-8 reps

4-6 reps

RPE 6

RPE 8

RPE 9

3

Lateral Raise (Dumbbell)

3

RPE 8

4

Shoulder Press (Machine)

3

RPE 8

5

Tricep Pushdown (Cable)

3

RPE 8

Day 1

1

Bench Press (Barbell)

3

RPE 8

2

Incline Chest Fly (Dumbbell)

1

1

1

8-10 reps

6-8 reps

4-6 reps

RPE 6

RPE 8

RPE 9

3

Lateral Raise (Dumbbell)

3

RPE 8

4

Shoulder Press (Machine)

3

RPE 8

5

Tricep Pushdown (Cable)

3

RPE 8

Day 2

1

Leg Extension

3

RPE 8

2

Leg Curl

3

RPE 8

3

Leg Press

3

RPE 8

4

Seated Calf Raise

3

RPE 7

5

Incline Curl (Dumbbell)

3

RPE 8

6

Hammer Curl

3

RPE 8

Day 2

1

Leg Extension

3

RPE 8

2

Leg Curl

3

RPE 8

3

Leg Press

3

RPE 8

4

Seated Calf Raise

3

RPE 7

5

Incline Curl (Dumbbell)

3

RPE 8

6

Hammer Curl

3

RPE 8

Day 2

1

Leg Extension

3

RPE 8

2

Leg Curl

3

RPE 8

3

Leg Press

3

RPE 8

4

Seated Calf Raise

3

RPE 7

5

Incline Curl (Dumbbell)

3

RPE 8

6

Hammer Curl

3

RPE 8

Day 3

1

Push Up

2

1

RPE 8

RPE 10

2

Cable Crossover

1

1

1

RPE 6

RPE 6.5

RPE 7

3

Chest Fly (Machine)

3

RPE 8

4

Dip (Weighted)

1

RPE 9.5

5

Tricep Extension (Machine)

1

1

1

RPE 8.5

RPE 8

RPE 7.5

6

Arnold Press

3

RPE 8

7

Shrug (Dumbbell)

2

RPE 8.5

Day 3

1

Push Up

2

1

RPE 8

RPE 10

2

Cable Crossover

1

1

1

RPE 6

RPE 6.5

RPE 7

3

Chest Fly (Machine)

3

RPE 8

4

Dip (Weighted)

1

RPE 9.5

5

Tricep Extension (Machine)

1

1

1

RPE 8.5

RPE 8

RPE 7.5

6

Arnold Press

3

RPE 8

7

Shrug (Dumbbell)

2

RPE 8.5

Day 3

1

Push Up

2

1

RPE 8

RPE 10

2

Cable Crossover

1

1

1

RPE 6

RPE 6.5

RPE 7

3

Chest Fly (Machine)

3

RPE 8

4

Dip (Weighted)

1

RPE 9.5

5

Tricep Extension (Machine)

1

1

1

RPE 8.5

RPE 8

RPE 7.5

6

Arnold Press

3

RPE 8

7

Shrug (Dumbbell)

2

RPE 8.5

Day 4

1

Bulgarian Split Squat (Dumbbell)

1

2

Deadlift (Barbell)

1

3

Walking Lunge

1

4

Bicep Curl (EZ Bar)

1

5

Chin-Up (Weighted)

1

Day 4

1

Bulgarian Split Squat (Dumbbell)

1

2

Deadlift (Barbell)

1

3

Walking Lunge

1

4

Bicep Curl (EZ Bar)

1

5

Chin-Up (Weighted)

1

Day 4

1

Bulgarian Split Squat (Dumbbell)

1

2

Deadlift (Barbell)

1

3

Walking Lunge

1

4

Bicep Curl (EZ Bar)

1

5

Chin-Up (Weighted)

1

Day 1

1

Bench Press (Barbell)

3 Sets

@8

2

Incline Chest Fly (Dumbbell)

1 Set

1 Set

1 Set

8-10 Reps

6-8 Reps

4-6 Reps

@6

@8

@9

3

Lateral Raise (Dumbbell)

3 Sets

@8

4

Shoulder Press (Machine)

3 Sets

@8

5

Tricep Pushdown (Cable)

3 Sets

@8

Day 2

1

Leg Extension

3 Sets

@8

2

Leg Curl

3 Sets

@8

3

Leg Press

3 Sets

@8

4

Seated Calf Raise

3 Sets

@7

5

Incline Curl (Dumbbell)

3 Sets

@8

6

Hammer Curl

3 Sets

@8

Day 3

1

Push Up

2 Sets

1 Set

@8

@10

2

Cable Crossover

1 Set

1 Set

1 Set

@6

@6.5

@7

3

Chest Fly (Machine)

3 Sets

@8

4

Dip (Weighted)

1 Set

@9.5

5

Tricep Extension (Machine)

1 Set

1 Set

1 Set

@8.5

@8

@7.5

6

Arnold Press

3 Sets

@8

7

Shrug (Dumbbell)

2 Sets

@8.5

Day 4

1

Bulgarian Split Squat (Dumbbell)

1 Set

2

Deadlift (Barbell)

1 Set

3

Walking Lunge

1 Set

4

Bicep Curl (EZ Bar)

1 Set

5

Chin-Up (Weighted)

1 Set