푸쉬스트렝스풀레그근비대

by 영재 권.

5.0

(1 rating)

Program Description

.

Program Overview

Level
Intermediate
Goal
Bodybuilding, Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
1 week
Time Per Workout
70 minutes
Created
Nov 18, 2024 02:24
Last Edited
Dec 05, 2024 08:12

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4.8 Stars with 10, 000+ Ratings

WEEK 1

Day 1

1

Shoulder Press (Machine)

5

8 reps

RPE 10

2

Deadlift (Barbell)

5

3 reps

RPE 8

3

Leg Press (45 Degrees)

5

8 reps

RPE 10

4

Leg Extension

5

10 reps

RPE 10

Day 2

1

Chest Fly (Machine)

5

10 reps

RPE 10

2

Incline Bench Press (Smith Machine)

5

8 reps

RPE 10

3

Bicep Curl (Dumbbell)

5

8 reps

RPE 10

4

Bicep Curl (Machine)

5

10 reps

RPE 10

Day 3

1

Shoulder Press (Machine)

5

8 reps

RPE 10

2

Standing Shoulder Press (Dumbbell)

4

10 reps

RPE 10

3

Overhead Tricep Extension (Cable)

5

8 reps

RPE 10

4

Tricep Pushdown (Cable)

5

6 reps

RPE 10

Day 4

1

Incline Bench Press (Smith Machine)

5

8 reps

RPE 10

2

Chest Supported Row (Machine)

5

8 reps

RPE 10

3

Cable Low Row

5

10 reps

RPE 10

4

Lat Pulldown

5

8 reps

RPE 10

5A

Dumbbell Row

5

10 reps

RPE 9

Day 2

1

Chest Fly (Machine)

5 Sets

10 Reps

@10

2

Incline Bench Press (Smith Machine)

5 Sets

8 Reps

@10

3

Bicep Curl (Dumbbell)

5 Sets

8 Reps

@10

4

Bicep Curl (Machine)

5 Sets

10 Reps

@10

Day 3

1

Shoulder Press (Machine)

5 Sets

8 Reps

@10

2

Standing Shoulder Press (Dumbbell)

4 Sets

10 Reps

@10

3

Overhead Tricep Extension (Cable)

5 Sets

8 Reps

@10

4

Tricep Pushdown (Cable)

5 Sets

6 Reps

@10

Day 4

1

Incline Bench Press (Smith Machine)

5 Sets

8 Reps

@10

2

Chest Supported Row (Machine)

5 Sets

8 Reps

@10

3

Cable Low Row

5 Sets

10 Reps

@10

4

Lat Pulldown

5 Sets

8 Reps

@10

5A

Dumbbell Row

5 Sets

10 Reps

@9

Day 1

1

Shoulder Press (Machine)

5 Sets

8 Reps

@10

2

Deadlift (Barbell)

5 Sets

3 Reps

@8

3

Leg Press (45 Degrees)

5 Sets

8 Reps

@10

4

Leg Extension

5 Sets

10 Reps

@10