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Répás 2

by Zsombor S.
5.0
(1 rating)

Program Description

Jym

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 15, 2024 05:16
  • Last Edited
    May 15, 2024 06:25
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
-
2
Chest Press (Machine)
4
-
3
Chest Fly (Machine)
4
-
4
Lat Pulldown
4
-
5
Lat Pulldown (Neutral Grip)
4
-
6
Single Arm Iso Row
4
-
7
Shrug (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
-
2
Chest Press (Machine)
4
-
3
Chest Fly (Machine)
4
-
4
Lat Pulldown
4
-
5
Lat Pulldown (Neutral Grip)
4
-
6
Single Arm Iso Row
4
-
7
Shrug (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
-
2
Chest Press (Machine)
4
-
3
Chest Fly (Machine)
4
-
4
Lat Pulldown
4
-
5
Lat Pulldown (Neutral Grip)
4
-
6
Single Arm Iso Row
4
-
7
Shrug (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
-
2
Chest Press (Machine)
4
-
3
Chest Fly (Machine)
4
-
4
Lat Pulldown
4
-
5
Lat Pulldown (Neutral Grip)
4
-
6
Single Arm Iso Row
4
-
7
Shrug (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
-
2
Chest Press (Machine)
4
-
3
Chest Fly (Machine)
4
-
4
Lat Pulldown
4
-
5
Lat Pulldown (Neutral Grip)
4
-
6
Single Arm Iso Row
4
-
7
Shrug (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
-
2
Chest Press (Machine)
4
-
3
Chest Fly (Machine)
4
-
4
Lat Pulldown
4
-
5
Lat Pulldown (Neutral Grip)
4
-
6
Single Arm Iso Row
4
-
7
Shrug (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
-
2
Hammer Curl
4
-
3
Bayesian Curl
4
-
4
Lateral Raise (Machine)
4
-
5
Shoulder Press (Machine)
4
-
6
Tricep Rope Push Down (Cable)
4
-
7
Overhead Tricep Extension (Cable)
4
-
8
Seated Dip (Machine)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
-
2
Hammer Curl
4
-
3
Bayesian Curl
4
-
4
Lateral Raise (Machine)
4
-
5
Shoulder Press (Machine)
4
-
6
Tricep Rope Push Down (Cable)
4
-
7
Overhead Tricep Extension (Cable)
4
-
8
Seated Dip (Machine)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
-
2
Hammer Curl
4
-
3
Bayesian Curl
4
-
4
Lateral Raise (Machine)
4
-
5
Shoulder Press (Machine)
4
-
6
Tricep Rope Push Down (Cable)
4
-
7
Overhead Tricep Extension (Cable)
4
-
8
Seated Dip (Machine)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
-
2
Hammer Curl
4
-
3
Bayesian Curl
4
-
4
Lateral Raise (Machine)
4
-
5
Shoulder Press (Machine)
4
-
6
Tricep Rope Push Down (Cable)
4
-
7
Overhead Tricep Extension (Cable)
4
-
8
Seated Dip (Machine)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
-
2
Hammer Curl
4
-
3
Bayesian Curl
4
-
4
Lateral Raise (Machine)
4
-
5
Shoulder Press (Machine)
4
-
6
Tricep Rope Push Down (Cable)
4
-
7
Overhead Tricep Extension (Cable)
4
-
8
Seated Dip (Machine)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
-
2
Hammer Curl
4
-
3
Bayesian Curl
4
-
4
Lateral Raise (Machine)
4
-
5
Shoulder Press (Machine)
4
-
6
Tricep Rope Push Down (Cable)
4
-
7
Overhead Tricep Extension (Cable)
4
-
8
Seated Dip (Machine)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Pull-Up (Bodyweight)
4
-
3
Chest Supported Row (Machine)
4
-
4
Incline Bench Press (Smith Machine)
4
-
5
Bench Press (Barbell)
4
-
6
Chest Fly (Cable)
4
-
7
Shrug (Barbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Pull-Up (Bodyweight)
4
-
3
Chest Supported Row (Machine)
4
-
4
Incline Bench Press (Smith Machine)
4
-
5
Bench Press (Barbell)
4
-
6
Chest Fly (Cable)
4
-
7
Shrug (Barbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Pull-Up (Bodyweight)
4
-
3
Chest Supported Row (Machine)
4
-
4
Incline Bench Press (Smith Machine)
4
-
5
Bench Press (Barbell)
4
-
6
Chest Fly (Cable)
4
-
7
Shrug (Barbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Pull-Up (Bodyweight)
4
-
3
Chest Supported Row (Machine)
4
-
4
Incline Bench Press (Smith Machine)
4
-
5
Bench Press (Barbell)
4
-
6
Chest Fly (Cable)
4
-
7
Shrug (Barbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Pull-Up (Bodyweight)
4
-
3
Chest Supported Row (Machine)
4
-
4
Incline Bench Press (Smith Machine)
4
-
5
Bench Press (Barbell)
4
-
6
Chest Fly (Cable)
4
-
7
Shrug (Barbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
-
2
Pull-Up (Bodyweight)
4
-
3
Chest Supported Row (Machine)
4
-
4
Incline Bench Press (Smith Machine)
4
-
5
Bench Press (Barbell)
4
-
6
Chest Fly (Cable)
4
-
7
Shrug (Barbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
-
2
Hammer Curl
4
-
3
Incline Curl (Dumbbell)
4
-
4
One Arm Lateral Raise (Cable)
4
-
5
Shoulder Press (Machine)
4
-
6
Seated Dip (Machine)
4
-
7
Tricep Rope Push Down (Cable)
4
-
8
Overhead Tricep Extension (Cable)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
-
2
Hammer Curl
4
-
3
Incline Curl (Dumbbell)
4
-
4
One Arm Lateral Raise (Cable)
4
-
5
Shoulder Press (Machine)
4
-
6
Seated Dip (Machine)
4
-
7
Tricep Rope Push Down (Cable)
4
-
8
Overhead Tricep Extension (Cable)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
-
2
Hammer Curl
4
-
3
Incline Curl (Dumbbell)
4
-
4
One Arm Lateral Raise (Cable)
4
-
5
Shoulder Press (Machine)
4
-
6
Seated Dip (Machine)
4
-
7
Tricep Rope Push Down (Cable)
4
-
8
Overhead Tricep Extension (Cable)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
-
2
Hammer Curl
4
-
3
Incline Curl (Dumbbell)
4
-
4
One Arm Lateral Raise (Cable)
4
-
5
Shoulder Press (Machine)
4
-
6
Seated Dip (Machine)
4
-
7
Tricep Rope Push Down (Cable)
4
-
8
Overhead Tricep Extension (Cable)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
-
2
Hammer Curl
4
-
3
Incline Curl (Dumbbell)
4
-
4
One Arm Lateral Raise (Cable)
4
-
5
Shoulder Press (Machine)
4
-
6
Seated Dip (Machine)
4
-
7
Tricep Rope Push Down (Cable)
4
-
8
Overhead Tricep Extension (Cable)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
-
2
Hammer Curl
4
-
3
Incline Curl (Dumbbell)
4
-
4
One Arm Lateral Raise (Cable)
4
-
5
Shoulder Press (Machine)
4
-
6
Seated Dip (Machine)
4
-
7
Tricep Rope Push Down (Cable)
4
-
8
Overhead Tricep Extension (Cable)
4
-
Week 1
1 / 6 Weeks
Day 1
1
Incline Chest Press (Machine)
4 Sets
-
2
Chest Press (Machine)
4 Sets
-
3
Chest Fly (Machine)
4 Sets
-
4
Lat Pulldown
4 Sets
-
5
Lat Pulldown (Neutral Grip)
4 Sets
-
6
Single Arm Iso Row
4 Sets
-
7
Shrug (Dumbbell)
3 Sets
-
Day 2
1
Preacher Curl (Dumbbell)
4 Sets
-
2
Hammer Curl
4 Sets
-
3
Bayesian Curl
4 Sets
-
4
Lateral Raise (Machine)
4 Sets
-
5
Shoulder Press (Machine)
4 Sets
-
6
Tricep Rope Push Down (Cable)
4 Sets
-
7
Overhead Tricep Extension (Cable)
4 Sets
-
8
Seated Dip (Machine)
4 Sets
-
Day 3
1
Pull-Up (Bodyweight)
4 Sets
-
2
Pull-Up (Bodyweight)
4 Sets
-
3
Chest Supported Row (Machine)
4 Sets
-
4
Incline Bench Press (Smith Machine)
4 Sets
-
5
Bench Press (Barbell)
4 Sets
-
6
Chest Fly (Cable)
4 Sets
-
7
Shrug (Barbell)
4 Sets
-
Day 4
1
Bicep Curl (Cable)
4 Sets
-
2
Hammer Curl
4 Sets
-
3
Incline Curl (Dumbbell)
4 Sets
-
4
One Arm Lateral Raise (Cable)
4 Sets
-
5
Shoulder Press (Machine)
4 Sets
-
6
Seated Dip (Machine)
4 Sets
-
7
Tricep Rope Push Down (Cable)
4 Sets
-
8
Overhead Tricep Extension (Cable)
4 Sets
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Gábor T.Man
9 months ago
3 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Very great workout if you are an athlete and you cant train legs