Rate program
Rate program BeginnerGainz
Welp, forum is kinda dead again, so for your viewing entertainment, my program. Run 4 days in a row. Hence the low volume, decent frequency and high intensity. Starts on Friday which is a half day at work, then ends on Monday since I’m off Saturday-Monday.
* heavy set of 6-10
**heavy set 6-10 (10-12 for quads) then a back off set of 10-12 (15-20 for quads)
Upper 1
Hammer chest press **
Upright row **
Seated French press **
Chin grip lat pulldowns **
Trap bar deadlifts **
Lower+elbow flexors 1
Incline curls **
Cable hammer curls with rope *
Standing calf raises *
Seated leg curls **
Leg press **
Upper 2
Pec deck **
Machine shoulder press **
Seated dips **
Wide Pronated grip lat pulldown **
T-bar row **
Lower+ elbow flexors 2
EZ bar curls **
Zottman curls *
Calf presses *
Leg extensions ** (I used to do hacks but it was too much fatigue and got in the way of doing my day job)
Loaded back extensions (head tucked to keep the focus on hamstrings/glutes) **
https://ift.tt/eA8V8J August 30, 2021 at 08:25AM Bodybuilding.com Forums
* heavy set of 6-10
**heavy set 6-10 (10-12 for quads) then a back off set of 10-12 (15-20 for quads)
Upper 1
Hammer chest press **
Upright row **
Seated French press **
Chin grip lat pulldowns **
Trap bar deadlifts **
Lower+elbow flexors 1
Incline curls **
Cable hammer curls with rope *
Standing calf raises *
Seated leg curls **
Leg press **
Upper 2
Pec deck **
Machine shoulder press **
Seated dips **
Wide Pronated grip lat pulldown **
T-bar row **
Lower+ elbow flexors 2
EZ bar curls **
Zottman curls *
Calf presses *
Leg extensions ** (I used to do hacks but it was too much fatigue and got in the way of doing my day job)
Loaded back extensions (head tucked to keep the focus on hamstrings/glutes) **
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