LYFTA

Program

PROJECT : KAKARROT🔱🪽

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Reviews

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Advanced

Level

66 days per week

Frequency

8+8+ month

Duration

Build Muscle

Goals

Gain Strength

Goals

TRAINING TO BEAT GOKU
OR AT LEAST KRILLIN

MONDAY (PULL): BACK BICEPS ABS FOREARMS

Cable Lateral Pulldown with Mag Grip

3 sets - 10-20 reps

Cable Neutral Grip Wide Pulldown

3 sets - 12-15 reps

Straight Back Seated Row

4 sets - 5-25 reps

Lever Seated Row

5 sets - 15 reps

Lever T bar Row

4 sets - 8-25 reps

Smith Shrug

2 sets - 15 reps

Lever Preacher Curl

4 sets - 6-20 reps

Cross Body Hammer Curl

2 sets - 15-20 reps

Cable One Arm Biceps Curl

2 sets - 25 reps

Hanging Leg Hip Raise

3 sets - 35 reps

Cable Kneeling Crunch

2 sets - 20-25 reps

Wrist Curl

2 sets - 10-15 reps

Revers Wrist Curl

2 sets - 25 reps

TUESDAY (PUSH): CHEST SHOULDERS TRICEPS

Dumbbell Incline Bench Press

3 sets - 10-20 reps

Dumbbell Seated Shoulder Press

3 sets - 10-16 reps

Cable One Arm Lateral Raise

6 sets - 10-15 reps

Lever Seated Reverse Fly

4 sets - 12-20 reps

Lever Seated Fly

3 sets - 10-25 reps

Cable Standing Fly

2 sets - 15 reps

Band high fly

3 sets - 15 reps

Chest Dip

3 sets - 15-25 reps

Cable Low Fly

3 sets - 25 reps

Overhead Triceps Extension

3 sets - 12-25 reps

Triceps Pushdown

2 sets - 12-15 reps

Cable kickback

2 sets - 20 reps

WEDNESDAY (LEGS): HAMSTRINGS QUADS CALVES

Lever Seated Leg Curl

5 sets - 8-30 reps

Smith Full Squat

2 sets - 15 reps

Straight Leg Deadlift

2 sets - 10-12 reps

Lever Leg Extension

3 sets - 15-20 reps

Sled Forward Angled Calf Raise

3 sets - 15-20 reps

THURSDAY (ARMS): BICEPS SHOULDER TRICEPS FOREARMS

Lever Shoulder Press

3 sets - 12-15 reps

Cable One Arm Lateral Raise

6 sets - 10-15 reps

Lever Seated Reverse Fly

3 sets - 12-20 reps

Barbell Curl

3 sets - 10-15 reps

Cable Curl

6 sets - 6-10 reps

Lever Preacher Curl

4 sets - 6-20 reps

Cable One Arm Biceps Curl

2 sets - 25 reps

Overhead Triceps Extension

3 sets - 12-25 reps

Triceps Pushdown

2 sets - 12-15 reps

Reverse Grip Triceps Pushdown

3 sets - 10-25 reps

Cable kickback

2 sets - 20 reps

Wrist Curl

2 sets - 10-15 reps

Revers Wrist Curl

2 sets - 25 reps

Cross Body Hammer Curl

2 sets - 15-20 reps

Hammer Curl

2 sets - 20-25 reps

Cable Rope Hammer Preacher Curl

3 sets - 12-20 reps

FRIDAY (CHEST AND ABS)

Dumbbell Incline Bench Press

3 sets - 10-20 reps

Dumbbell Bench Press

2 sets - 12-20 reps

Lever Chest Press

4 sets - 8-20 reps

Lever Seated Fly

3 sets - 10-25 reps

Cable Standing Fly

3 sets - 15 reps

Band high fly

3 sets - 15 reps

Chest Dip

3 sets - 15-25 reps

Cable Low Fly

3 sets - 25 reps

Cable Kneeling Crunch

3 sets - 25 reps

Hanging Leg Hip Raise

3 sets - 35 reps

45 Degree Side Bend

4 sets - 25 reps

SATURDAY (LEGS)

Lever Seated Leg Curl

5 sets - 8-30 reps

Sled 45 degrees Leg Press

3 sets - 10-25 reps

Straight Leg Deadlift

2 sets - 10-12 reps

Lever Leg Extension

3 sets - 15-20 reps

Sled Forward Angled Calf Raise

3 sets - 15-20 reps

Workouts in program

MONDAY (PULL): BACK BICEPS ABS FOREARMS

13 Exercises

TUESDAY (PUSH): CHEST SHOULDERS TRICEPS

12 Exercises

WEDNESDAY (LEGS): HAMSTRINGS QUADS CALVES

5 Exercises

THURSDAY (ARMS): BICEPS SHOULDER TRICEPS FOREARMS

16 Exercises

FRIDAY (CHEST AND ABS)

11 Exercises

SATURDAY (LEGS)

5 Exercises

More Workouts...