Kris and Dylan bull

by Kris J.

1 athletes joined

Program Description

Get wam

Program Overview

Level
Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
2 weeks
Time Per Workout
70 minutes
Created
Nov 04, 2024 12:44
Last Edited
Dec 01, 2024 09:10

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4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

Day 1

1

Bench Press (Barbell)

3

6 reps

-

2

Seated Shoulder Press (Dumbbell)

2

10 reps

-

3

Tricep Pushdown (Cable)

2

10 reps

-

4

Chest Fly (Machine)

2

12 reps

-

5

Lateral Raise (Dumbbell)

2

15 reps

-

6

Overhead Tricep Extension (Cable)

2

15 reps

-

Day 1

1

Seated Overhead Press (Barbell)

3

6 reps

-

2

Chest Press (Machine)

2

15 reps

-

3

Tricep Pushdown (Cable)

2

10 reps

-

4

Lateral Raise (Dumbbell)

2

15 reps

-

5

Chest Fly (Machine)

2

12 reps

-

6

Overhead Tricep Extension (Cable)

2

15 reps

-

Day 2

1

Pull-Up (Neutral Grip, Weighted)

2

15 reps

-

2

Stiff Leg Deadlift

2

8 reps

-

3

Rear Delt Fly (Machine)

2

15 reps

-

4

Lat Pulldown (Close Grip)

2

1

10 reps

15 reps

-

-

5

Hammer Curl

2

8 reps

-

6

Bicep Curl (Cable)

2

15 reps

-

Day 2

1

Pull-Up (Neutral Grip, Weighted)

2

15 reps

-

2

Stiff Leg Deadlift

2

8 reps

-

3

Rear Delt Fly (Machine)

2

15 reps

-

4

Lat Pulldown (Close Grip)

2

1

10 reps

15 reps

-

-

5

Hammer Curl

2

8 reps

-

6

Bicep Curl (Cable)

2

15 reps

-

Day 3

1

Leg Press (45 Degrees)

3

10 reps

-

2

Leg Extension

3

12 reps

-

3

Hamstring Curl

3

12 reps

-

4

Straight Leg Calf Raise

3

10 reps

-

5

Cable Crunch

2

15 reps

-

Day 3

1

Leg Press (45 Degrees)

3

10 reps

-

2

Leg Extension

3

12 reps

-

3

Hamstring Curl

3

12 reps

-

4

Straight Leg Calf Raise

3

10 reps

-

5

Cable Crunch

2

15 reps

-

Day 4

1

Bicep Curl (Barbell)

2

8 reps

-

2

Tricep Rope Push Down (Cable)

2

15 reps

-

3

Lateral Raise (Dumbbell)

2

15 reps

-

4

Bicep Curl (Dumbbell)

2

10 reps

-

5

Close Grip Bench Press (Smith Machine)

2

20 reps

-

6

Reverse Wrist Curl (Barbell)

2

10 reps

-

Day 4

1

Bicep Curl (Barbell)

2

8 reps

-

2

Tricep Rope Push Down (Cable)

2

15 reps

-

3

Lateral Raise (Dumbbell)

2

15 reps

-

4

Bicep Curl (Dumbbell)

2

10 reps

-

5

Close Grip Bench Press (Smith Machine)

2

20 reps

-

6

Reverse Wrist Curl (Barbell)

2

10 reps

-

Day 5

1

Incline Bench Press (Barbell)

2

12 reps

-

2

Lat Pulldown (Close Grip)

2

10 reps

-

3

Chest Press (Machine)

2

15 reps

-

4

Pull-Up (Neutral Grip, Weighted)

2

10 reps

-

5

Seated Shoulder Press (Dumbbell)

2

8 reps

-

6

Shrug (Trap Bar)

2

12 reps

-

Day 5

1

Incline Bench Press (Barbell)

2

12 reps

-

2

Lat Pulldown (Close Grip)

2

10 reps

-

3

Chest Press (Machine)

2

15 reps

-

4

Pull-Up (Neutral Grip, Weighted)

2

10 reps

-

5

Seated Shoulder Press (Dumbbell)

2

8 reps

-

6

Shrug (Trap Bar)

2

12 reps

-

Day 1

1

Bench Press (Barbell)

3 Sets

6 Reps

-

2

Seated Shoulder Press (Dumbbell)

2 Sets

10 Reps

-

3

Tricep Pushdown (Cable)

2 Sets

10 Reps

-

4

Chest Fly (Machine)

2 Sets

12 Reps

-

5

Lateral Raise (Dumbbell)

2 Sets

15 Reps

-

6

Overhead Tricep Extension (Cable)

2 Sets

15 Reps

-

Day 2

1

Pull-Up (Neutral Grip, Weighted)

2 Sets

15 Reps

-

2

Stiff Leg Deadlift

2 Sets

8 Reps

-

3

Rear Delt Fly (Machine)

2 Sets

15 Reps

-

4

Lat Pulldown (Close Grip)

2 Sets

1 Set

10 Reps

15 Reps

-

-

5

Hammer Curl

2 Sets

8 Reps

-

6

Bicep Curl (Cable)

2 Sets

15 Reps

-

Day 3

1

Leg Press (45 Degrees)

3 Sets

10 Reps

-

2

Leg Extension

3 Sets

12 Reps

-

3

Hamstring Curl

3 Sets

12 Reps

-

4

Straight Leg Calf Raise

3 Sets

10 Reps

-

5

Cable Crunch

2 Sets

15 Reps

-

Day 4

1

Bicep Curl (Barbell)

2 Sets

8 Reps

-

2

Tricep Rope Push Down (Cable)

2 Sets

15 Reps

-

3

Lateral Raise (Dumbbell)

2 Sets

15 Reps

-

4

Bicep Curl (Dumbbell)

2 Sets

10 Reps

-

5

Close Grip Bench Press (Smith Machine)

2 Sets

20 Reps

-

6

Reverse Wrist Curl (Barbell)

2 Sets

10 Reps

-

Day 5

1

Incline Bench Press (Barbell)

2 Sets

12 Reps

-

2

Lat Pulldown (Close Grip)

2 Sets

10 Reps

-

3

Chest Press (Machine)

2 Sets

15 Reps

-

4

Pull-Up (Neutral Grip, Weighted)

2 Sets

10 Reps

-

5

Seated Shoulder Press (Dumbbell)

2 Sets

8 Reps

-

6

Shrug (Trap Bar)

2 Sets

12 Reps

-