Excercise Leni

by Lenka K.

Program Description

My excercise

Program Overview

Level
Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Apr 09, 2024 01:37
Last Edited
May 07, 2024 10:05

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START THE PROGRAM
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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Hack Squat

4

10 reps

-

2

Leg Extension

4

10 reps

-

3

Hip Adductor (Machine)

4

10 reps

-

4

Lunge (Bodyweight)

4

20 reps

-

5

Chest Press (Machine)

4

10 reps

-

6

Shoulder Press (Machine)

4

10 reps

-

7

Dip (Assisted)

4

10 reps

-

Day 2

1

Stiff Leg Deadlift

4

10 reps

-

2

Lying Leg Curl

4

10 reps

-

3

Glute Kickback

4

10 reps

-

4

Hip Thrust (Barbell)

4

10 reps

-

5

Hip Abductor (Machine)

4

10 reps

-

6

Chin-Up (Assisted)

4

10 reps

-

7

Seated Row (Cable)

4

10 reps

-

8

Bicep Curl (Cable)

4

10 reps

-

Day 1

1

Hack Squat

4 Sets

10 Reps

-

2

Leg Extension

4 Sets

10 Reps

-

3

Hip Adductor (Machine)

4 Sets

10 Reps

-

4

Lunge (Bodyweight)

4 Sets

20 Reps

-

5

Chest Press (Machine)

4 Sets

10 Reps

-

6

Shoulder Press (Machine)

4 Sets

10 Reps

-

7

Dip (Assisted)

4 Sets

10 Reps

-

Day 2

1

Stiff Leg Deadlift

4 Sets

10 Reps

-

2

Lying Leg Curl

4 Sets

10 Reps

-

3

Glute Kickback

4 Sets

10 Reps

-

4

Hip Thrust (Barbell)

4 Sets

10 Reps

-

5

Hip Abductor (Machine)

4 Sets

10 Reps

-

6

Chin-Up (Assisted)

4 Sets

10 Reps

-

7

Seated Row (Cable)

4 Sets

10 Reps

-

8

Bicep Curl (Cable)

4 Sets

10 Reps

-