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Dashboard: Create Custom Program

Dashboard: Create Custom Program
Login to your Atlas Dashboard account
On the top navigation, third icon
Click: PROGRAMS
On the left, first icon, click CREATOR +
ENTER PROGRAM NAME
MONDAY
ENTER ROUTINE NAME
KILLER BICEPS
On the right side you see all the exercises listed
Enter a search tag
We are going to look for Preacher Curls
Drag the exercise over to the left


PREACHER CURL
3 sets
10 reps 15 lbs 30 sec rest
Click the copy icon to copy the other two sets
Change the reps
6 reps 15 lbs 30 sec rest
6 reps 20 lbs 30 sec rest
(final set heaviest)

CABLE SEATED ROW
3 sets
20 reps 100 lbs 30 sec rest
20 reps 100 lbs 30 sec rest
12 reps 125 lbs 30 sec rest
(final set heaviest)

ENTER ROUTINE NAME
TRICEPS
BARBELL BENCH PRESS
10 reps 50 lbs
(no rest)
CABLE TRICEP PUSHDOWN
10 reps 30 lbs
(no rest)

Click Save Workout
Workout is now saved in your Programs list

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