My Current BodyBuilding Program Explained.

Опубликовано: 15 Май 2026
на канале: Alan Thrall (Untamed Strength)

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Day 1 - Upper
-CG Incline Bench: 3 x 6-12 reps
s/s
Pullovers: 3 x 6-12 reps

-OHP: 3 x 6-10 reps
s/s
Pull-ups: 3-5 x 4-6 reps
s/s
French Press: 3 x 8-12 reps

-Cable Fly: 3 x 10-15 reps
s/s
Barbell Curls: 3 x 10-15 reps

Day 2 - Lower
-Squats: 3 x 6-10 reps
s/s
Neck Flexion: 3 x 15-20 reps

-Single Leg RDL: 3 x 8-15 reps
s/s
DB Lateral Raises: 3 x 10-15 reps

-One Motion Stone Loads: 3 x 6-10 reps
s/s
Leg Raises: 3 x Max Reps

Day 3 - Arms
-Preacher Curls: 3 x 6-12 reps
s/s
EZ Bar Skull Crushers: 3 x 6-12 reps

-Hammer Strength High Incline Press: 3 x 6-12 reps
s/s
Diagonal Pulldowns: 3 x 10-15 reps

-Dips: 3 x Max Reps
s/s
Hammer Curls: 3 x 10-15 reps
s/s
Sled Push: 3-5 x 60'