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Y3T 어른용 (Back)

by Gamkuel
1 athletes joined

Program Description

파워빌딩 개념에 Y3T 접목 시켜 강도 조절 가능한 입맛대로 쳐묵쳐묵 하는 베스킨라빈스 프로그램

Program Overview

  • Level
    Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    80 minutes
  • Created
    Nov 16, 2024 02:14
  • Last Edited
    Dec 15, 2024 04:29
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ON THE BOOSTCAMP APP FOR FREE
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
2
15 reps
-
2
Face Pull
2
15 reps
-
3
Front PullDwon
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Single Arm Iso Row
3
8 reps
-
6
Lat Pulldown (Close Grip)
3
8 reps
-
7
Bicep Curl (Machine)
4
8 reps
-
8
Bicep Curl (Cable)
3
8 reps
-
9
Incline Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
2
15 reps
-
2
Face Pull
2
15 reps
-
3
Lat Pulldown (Neutral Grip)
3
8 reps
-
4
T-Bar Row
3
8 reps
-
5
Seated Wide-Grip Row (Cable)
3
8 reps
-
6
Pullover (Machine)
3
8 reps
-
7
Bicep Curl (Machine)
3
8 reps
-
8
Hammer Curl
3
8 reps
-
9
Incline Curl (Dumbbell)
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
2
15 reps
-
2
Face Pull
2
15 reps
-
3
Front PullDwon
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Rack Pull (Barbell)
3
8 reps
-
6
Seated Row (Cable)
3
8 reps
-
7
Bicep Curl (EZ Bar)
3
8 reps
-
8
Bicep Curl (Cable)
3
15 reps
-
9
Incline Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
20 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Leg Press (45 Degrees)
3
8 reps
-
4
Leg Extension
3
8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
6
Leg Curl
3
8 reps
-
7
Romanian Deadlift (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
20 reps
-
2
Leg Extension
3
15 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Hack Squat
2
15 reps
-
5
Leg Curl
3
15 reps
-
6
Romanian Deadlift (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
20 reps
-
2
Leg Extension
3
20 reps
-
3
Leg Press (45 Degrees)
3
20 reps
-
4
Hack Squat
2
20 reps
-
5
Lunge (Bodyweight)
2
20 reps
-
6
Leg Curl
3
20 reps
-
7
Romanian Deadlift (Dumbbell)
3
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
2
15 reps
-
2
Face Pull
2
15 reps
-
3
Lat Pulldown (Neutral Grip)
3
15 reps
-
4
T-Bar Row
3
15 reps
-
5
Seated Wide-Grip Row (Cable)
3
15 reps
-
6
Pullover (Machine)
3
15 reps
-
7
Bicep Curl (Machine)
3
15 reps
-
8
Hammer Curl
3
15 reps
-
9
Incline Curl (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
2
15 reps
-
2
Face Pull
2
15 reps
-
3
Front PullDwon
3
15 reps
-
4
Chest Supported Row (Machine)
3
15 reps
-
5
Rack Pull (Barbell)
3
15 reps
-
6
Seated Row (Cable)
3
15 reps
-
7
Bicep Curl (EZ Bar)
3
15 reps
-
8
Bicep Curl (Cable)
3
15 reps
-
9
Incline Curl (Dumbbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
2
15 reps
-
2
Face Pull
2
15 reps
-
3
Front PullDwon
3
15 reps
-
4
Seated Row (Cable)
3
15 reps
-
5
Single Arm Iso Row
3
15 reps
-
6
Lat Pulldown (Close Grip)
3
15 reps
-
7
Bicep Curl (Machine)
3
15 reps
-
8
Bicep Curl (Cable)
3
15 reps
-
9
Incline Curl (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
20 reps
-
2
Seated Military Press (Smith Machine)
3
8 reps
-
3
Shoulder Press (Plate Loaded)
3
8 reps
-
4
Lateral Raise (Machine)
4
8 reps
-
5
Lateral Raise (Cable)
4
8 reps
-
6
Rear Delt Fly (Machine)
4
8 reps
-
7
JM Press (Smith Machine)
3
8 reps
-
8
Tricep Extension (Cable)
4
8 reps
-
9
Tricep Pushdown (Cable)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
20 reps
-
2
Seated Military Press (Smith Machine)
3
15 reps
-
3
Shoulder Press (Plate Loaded)
3
15 reps
-
4
Lateral Raise (Machine)
3
15 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Rear Delt Fly (Machine)
3
15 reps
-
7
JM Press (Smith Machine)
3
15 reps
-
8
Tricep Extension (Cable)
3
15 reps
-
9
Tricep Pushdown (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
20 reps
-
2
Seated Military Press (Smith Machine)
2
20 reps
-
3
Lateral Raise (Machine)
2
20 reps
-
4
Lateral Raise (Cable)
2
20 reps
-
5
Rear Delt Fly (Machine)
2
20 reps
-
6
JM Press (Smith Machine)
2
20 reps
-
7
Tricep Extension (Cable)
2
25 reps
-
8
Tricep Pushdown (Cable)
2
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
2
15 reps
-
2
Face Pull
2
15 reps
-
3
Front PullDwon
2
20 reps
-
4
Chest Supported Row (Machine)
2
20 reps
-
5
Rack Pull (Barbell)
2
20 reps
-
6
Seated Row (Cable)
2
20 reps
-
7
Bicep Curl (EZ Bar)
3
20 reps
-
8
Bicep Curl (Cable)
2
25 reps
-
9
Incline Curl (Dumbbell)
2
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
2
15 reps
-
2
Face Pull
2
15 reps
-
3
Front PullDwon
2
20 reps
-
4
Seated Row (Cable)
2
20 reps
-
5
Single Arm Iso Row
2
20 reps
-
6
Lat Pulldown (Close Grip)
2
20 reps
-
7
Bicep Curl (Machine)
2
20 reps
-
8
Bicep Curl (Cable)
2
25 reps
-
9
Incline Curl (Dumbbell)
2
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
2
15 reps
-
2
Face Pull
2
15 reps
-
3
Lat Pulldown (Neutral Grip)
2
20 reps
-
4
T-Bar Row
2
20 reps
-
5
Seated Wide-Grip Row (Cable)
2
20 reps
-
6
Pullover (Machine)
2
20 reps
-
7
Bicep Curl (Machine)
2
20 reps
-
8
Hammer Curl
2
25 reps
-
9
Incline Curl (Dumbbell)
2
25 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Single Arm High Row (Cable)
2 Sets
15 Reps
-
2
Face Pull
2 Sets
15 Reps
-
3
Front PullDwon
3 Sets
8 Reps
-
4
Seated Row (Cable)
3 Sets
8 Reps
-
5
Single Arm Iso Row
3 Sets
8 Reps
-
6
Lat Pulldown (Close Grip)
3 Sets
8 Reps
-
7
Bicep Curl (Machine)
4 Sets
8 Reps
-
8
Bicep Curl (Cable)
3 Sets
8 Reps
-
9
Incline Curl (Dumbbell)
3 Sets
8 Reps
-
Day 3
1
Single Arm High Row (Cable)
2 Sets
15 Reps
-
2
Face Pull
2 Sets
15 Reps
-
3
Lat Pulldown (Neutral Grip)
3 Sets
15 Reps
-
4
T-Bar Row
3 Sets
15 Reps
-
5
Seated Wide-Grip Row (Cable)
3 Sets
15 Reps
-
6
Pullover (Machine)
3 Sets
15 Reps
-
7
Bicep Curl (Machine)
3 Sets
15 Reps
-
8
Hammer Curl
3 Sets
15 Reps
-
9
Incline Curl (Dumbbell)
3 Sets
15 Reps
-
Day 4
1
Rear Delt Fly (Cable)
2 Sets
20 Reps
-
2
Seated Military Press (Smith Machine)
3 Sets
8 Reps
-
3
Shoulder Press (Plate Loaded)
3 Sets
8 Reps
-
4
Lateral Raise (Machine)
4 Sets
8 Reps
-
5
Lateral Raise (Cable)
4 Sets
8 Reps
-
6
Rear Delt Fly (Machine)
4 Sets
8 Reps
-
7
JM Press (Smith Machine)
3 Sets
8 Reps
-
8
Tricep Extension (Cable)
4 Sets
8 Reps
-
9
Tricep Pushdown (Cable)
4 Sets
8 Reps
-
Day 5
1
Single Arm High Row (Cable)
2 Sets
15 Reps
-
2
Face Pull
2 Sets
15 Reps
-
3
Front PullDwon
2 Sets
20 Reps
-
4
Chest Supported Row (Machine)
2 Sets
20 Reps
-
5
Rack Pull (Barbell)
2 Sets
20 Reps
-
6
Seated Row (Cable)
2 Sets
20 Reps
-
7
Bicep Curl (EZ Bar)
3 Sets
20 Reps
-
8
Bicep Curl (Cable)
2 Sets
25 Reps
-
9
Incline Curl (Dumbbell)
2 Sets
25 Reps
-
Day 2
1
Hip Abductor (Machine)
2 Sets
20 Reps
-
2
Squat (Barbell)
3 Sets
8 Reps
-
3
Leg Press (45 Degrees)
3 Sets
8 Reps
-
4
Leg Extension
3 Sets
8 Reps
-
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
6
Leg Curl
3 Sets
8 Reps
-
7
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
-