stenderup6
The prep papa program
General
Intermediate
Machine strength
Plan Details
The The prep papa program routine by stenderup6 is a 5 day workout plan. It is a intermediate level plan to achieve general fitness goals.
Plan Description
3 days a week workout, with focus on getting around all muscles in a week....
Mon
Tue
Wed
Thu
Fri
Chest, Biceps, Shoulders, Legs and Core
Est time: 0 min
12 exercises
Hand bike
Biceps
Sets
1
Reps
8
Interval
10:00
Rest Time
00:45
Dumbbell Incline Bench Press
Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
00:45
Dumbbell Incline Fly
Chest
Sets
3
Reps
8
Interval
00:00
Rest Time
00:45
Dumbbell Seated Bicep Curl
Biceps
Sets
6
Reps
8
Interval
00:00
Rest Time
00:01
Dumbbell Concentration Curl
Biceps
Sets
3
Reps
8
Interval
00:00
Rest Time
00:45
Dumbbell Seated Shoulder Press
Shoulders
Sets
3
Reps
8
Interval
00:00
Rest Time
00:45
Dumbbell Lateral Raise
Shoulders
Sets
6
Reps
8
Interval
00:00
Rest Time
00:45
Machine Leg Press
Upper Legs
Sets
3
Reps
8
Interval
00:00
Rest Time
00:45
Machine Hip Abduction
Upper Legs
Sets
3
Reps
8
Interval
00:00
Rest Time
00:45
Bird Dog
Abs
Sets
3
Reps
8
Interval
00:00
Rest Time
00:45
Scissor Kick
Abs
Sets
3
Reps
8
Interval
00:00
Rest Time
00:45
Alternating Heel Touch
Abs
Sets
3
Reps
8
Interval
00:00
Rest Time
00:45
