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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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