Beginner/Intermediate Workout Program

  • The following program was made through a collaboration of the reps on team #CPWest! Tell us what you think!

    #ICD International Chest Day Sets/Reps
    Flat Barbell Bench Press 4x12
    Incline DB Chest Press 3x12
    DB Flyes 3x12
    Cable Flyes 3x12
    Wide Grip Dips 3x12
    Ab Wheel 3x10
    Weighted Crunches 3x20
    Russian Twists 3x20
    Back (In the) Day
    Pull-Ups 4x12
    Deadlift 4x12
    Lat Pull Down 3x12
    DB Row 3x12
    Barbell Row 3x12
    Low Cable Row 3x12
    Seated Calf Raise 3x30
    Standing Calf Raise 3x30

    #GunShow (Arms) 4 Super Sets
    Bench Dips (Superset 1) 3x20
    Barbell Curls (Superset 1) 3x20
    Skull Crushers (Superset 2) 3x12
    Hammer Curls (Superset 2) 3x12
    Straight Bar Press Downs (3) 3x12
    Preacher Curls (3) 3x12
    Incline Seated DB Curls (4) 3x12
    Overhead Triceps Extension (Rope) (4) 3x12

    DB Lateral Raises 4x12
    Standing Barbell Military Press 4x12
    Arnold Press 3x12
    Reverse Flyes 3x12
    Shrugs 4x12
    Front Plank 3x1 Minute
    Side Plank 3x30 Seconds ea.
    Decline Bench Sit Ups 3x20

    (Can't Spell Legendary Without) #LegDay
    Back Squat 4x12
    Leg Press 3x12
    Quad Extensions 3x12
    Hamstring Curls 3x12
    Walking Lunges 5 Minutes
    Seated Calf Raise 3x30
    Calf Raises - Leg Press Sled 3x30

  • @Molly-Keays I saw a post you made where you were looking for a new program, what do you think of this?

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