Abel - Machine

by Alphi

1 athletes joined

Program Description

Mega Stronk

Program Overview

Level
Beginner, Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
2 weeks
Time Per Workout
90 minutes
Created
Jan 20, 2025 05:51
Last Edited
Feb 09, 2025 12:29

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WEEK 1

WEEK 2

Day 1

1

Hack Squat

1

1

1

15 reps

12 reps

10 reps

-

-

-

2

Goblet Squat

2

15 reps

-

3

Step-Up (Weighted)

2

12 reps

-

4

Single Leg Press

1

1

12 reps

10 reps

-

-

5A

Leg Extension

1

1

1

20 reps

15 reps

12 reps

-

-

-

5B

Lying Leg Curl

1

1

1

20 reps

15 reps

12 reps

-

-

-

Day 1

1

Leg Press (45 Degrees)

1

1

1

15 reps

12 reps

10 reps

-

-

-

2

Single Leg Press

1

1

12 reps

10 reps

-

-

3

Bulgarian Split Squat (Dumbbell)

3

10 reps

-

4A

Leg Extension

1

1

1

20 reps

15 reps

12 reps

-

-

-

4B

Lying Leg Curl

1

1

1

20 reps

15 reps

12 reps

-

-

-

5

Calf Raise (Leg Press)

1

1

2

20 reps

15 reps

12 reps

-

-

-

Day 2

1

Lat Pulldown (Single Arm)

1

1

1

15 reps

12 reps

10 reps

-

-

-

2

Seated Row (Cable)

1

1

1

15 reps

12 reps

10 reps

-

-

-

3

Straight Arm Pulldown

1

1

1

15 reps

12 reps

10 reps

-

-

-

4

Shoulder Press (Machine)

1

1

1

15 reps

12 reps

10 reps

-

-

-

5

Bicep Curl (Machine)

1

1

1

15 reps

12 reps

10 reps

-

-

-

6

Face Pull

4

10 reps

-

7

Lat Pulldown

4

10 reps

-

Day 2

1

Lat Pulldown (Neutral Grip)

1

1

1

15 reps

12 reps

10 reps

-

-

-

2

Straight Bar Lat Extension

1

1

1

15 reps

12 reps

10 reps

-

-

-

3

Shoulder Press (Machine)

1

1

1

15 reps

12 reps

10 reps

-

-

-

4

Bicep Curl (Dumbbell)

1

1

15 reps

12 reps

-

-

Day 3

1

Incline Bench Press (Dumbbell)

1

1

1

15 reps

12 reps

10 reps

-

-

-

2

Lateral Raise (Dumbbell)

1

1

1

15 reps

12 reps

10 reps

-

-

-

3

Hip Thrust (Barbell)

1

1

1

1

15 reps

12 reps

10 reps

8 reps

-

-

-

-

4

Back Extension

1

1

1

15 reps

12 reps

10 reps

-

-

-

5A

Hanging Oblique Knee Raise

1

1

11 reps

7 reps

-

-

5B

Bent Leg Raise

1

1

13 reps

8 reps

-

-

Day 3

1

Bench Press (Smith Machine)

1

1

1

11 reps

8 reps

6 reps

-

-

-

2

Chest Fly (Cable)

1

1

1

15 reps

12 reps

8 reps

-

-

-

3

Pistol Squat

1

1

15 reps

12 reps

-

-

4

Glute Kickback (Cable)

1

1

1

15 reps

12 reps

10 reps

-

-

-

5

Hanging Knee Raise

1

1

1

10 reps

7 reps

4 reps

-

-

-

6

Russian Twist

3

15 reps

-

Day 1

1

Hack Squat

1 Set

1 Set

1 Set

15 Reps

12 Reps

10 Reps

-

-

-

2

Goblet Squat

2 Sets

15 Reps

-

3

Step-Up (Weighted)

2 Sets

12 Reps

-

4

Single Leg Press

1 Set

1 Set

12 Reps

10 Reps

-

-

5A

Leg Extension

1 Set

1 Set

1 Set

20 Reps

15 Reps

12 Reps

-

-

-

5B

Lying Leg Curl

1 Set

1 Set

1 Set

20 Reps

15 Reps

12 Reps

-

-

-

Day 2

1

Lat Pulldown (Single Arm)

1 Set

1 Set

1 Set

15 Reps

12 Reps

10 Reps

-

-

-

2

Seated Row (Cable)

1 Set

1 Set

1 Set

15 Reps

12 Reps

10 Reps

-

-

-

3

Straight Arm Pulldown

1 Set

1 Set

1 Set

15 Reps

12 Reps

10 Reps

-

-

-

4

Shoulder Press (Machine)

1 Set

1 Set

1 Set

15 Reps

12 Reps

10 Reps

-

-

-

5

Bicep Curl (Machine)

1 Set

1 Set

1 Set

15 Reps

12 Reps

10 Reps

-

-

-

6

Face Pull

4 Sets

10 Reps

-

7

Lat Pulldown

4 Sets

10 Reps

-

Day 3

1

Incline Bench Press (Dumbbell)

1 Set

1 Set

1 Set

15 Reps

12 Reps

10 Reps

-

-

-

2

Lateral Raise (Dumbbell)

1 Set

1 Set

1 Set

15 Reps

12 Reps

10 Reps

-

-

-

3

Hip Thrust (Barbell)

1 Set

1 Set

1 Set

1 Set

15 Reps

12 Reps

10 Reps

8 Reps

-

-

-

-

4

Back Extension

1 Set

1 Set

1 Set

15 Reps

12 Reps

10 Reps

-

-

-

5A

Hanging Oblique Knee Raise

1 Set

1 Set

11 Reps

7 Reps

-

-

5B

Bent Leg Raise

1 Set

1 Set

13 Reps

8 Reps

-

-