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BoostcampPNG

U/L superset program for muscle and cardio

by Charlie C.

Program Overview

  • Program Length
    12 weeks
  • Created
    Jul 02, 2024 04:21
  • Last Edited
    Jul 20, 2024 10:09

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
1B
Chest Supported Row (Dumbbell)
2
1
6-8 reps
8-10 reps
-
-
2A
Deficit Push Ups
2
-
2B
Pull-Up (Assisted)
2
10-12 reps
-
3A
Overhead Tricep Extension (EZ Bar)
4
10-15 reps
-
3B
Bicep Curl (EZ Bar)
4
10-15 reps
-
4A
Lateral Raise (Cable)
3
12-15 reps
-
4B
Rear Delt Fly (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
1B
Chest Supported Row (Dumbbell)
2
1
6-8 reps
8-10 reps
-
-
2A
Deficit Push Ups
2
-
2B
Pull-Up (Assisted)
2
10-12 reps
-
3A
Overhead Tricep Extension (EZ Bar)
4
10-15 reps
-
3B
Bicep Curl (EZ Bar)
4
10-15 reps
-
4A
Lateral Raise (Cable)
3
12-15 reps
-
4B
Rear Delt Fly (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
1B
Chest Supported Row (Dumbbell)
2
1
6-8 reps
8-10 reps
-
-
2A
Deficit Push Ups
2
-
2B
Pull-Up (Assisted)
2
10-12 reps
-
3A
Overhead Tricep Extension (EZ Bar)
4
10-15 reps
-
3B
Bicep Curl (EZ Bar)
4
10-15 reps
-
4A
Lateral Raise (Cable)
3
12-15 reps
-
4B
Rear Delt Fly (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
1B
Chest Supported Row (Dumbbell)
2
1
6-8 reps
8-10 reps
-
-
2A
Deficit Push Ups
2
-
2B
Pull-Up (Assisted)
2
10-12 reps
-
3A
Overhead Tricep Extension (EZ Bar)
4
10-15 reps
-
3B
Bicep Curl (EZ Bar)
4
10-15 reps
-
4A
Lateral Raise (Cable)
3
12-15 reps
-
4B
Rear Delt Fly (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
1B
Chest Supported Row (Dumbbell)
2
1
6-8 reps
8-10 reps
-
-
2A
Deficit Push Ups
2
-
2B
Pull-Up (Assisted)
2
10-12 reps
-
3A
Overhead Tricep Extension (EZ Bar)
4
10-15 reps
-
3B
Bicep Curl (EZ Bar)
4
10-15 reps
-
4A
Lateral Raise (Cable)
3
12-15 reps
-
4B
Rear Delt Fly (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
1B
Chest Supported Row (Dumbbell)
2
1
6-8 reps
8-10 reps
-
-
2A
Deficit Push Ups
2
-
2B
Pull-Up (Assisted)
2
10-12 reps
-
3A
Overhead Tricep Extension (EZ Bar)
4
10-15 reps
-
3B
Bicep Curl (EZ Bar)
4
10-15 reps
-
4A
Lateral Raise (Cable)
3
12-15 reps
-
4B
Rear Delt Fly (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
1B
Chest Supported Row (Dumbbell)
2
1
6-8 reps
8-10 reps
-
-
2A
Deficit Push Ups
2
-
2B
Pull-Up (Assisted)
2
10-12 reps
-
3A
Overhead Tricep Extension (EZ Bar)
4
10-15 reps
-
3B
Bicep Curl (EZ Bar)
4
10-15 reps
-
4A
Lateral Raise (Cable)
3
12-15 reps
-
4B
Rear Delt Fly (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
1B
Chest Supported Row (Dumbbell)
2
1
6-8 reps
8-10 reps
-
-
2A
Deficit Push Ups
2
-
2B
Pull-Up (Assisted)
2
10-12 reps
-
3A
Overhead Tricep Extension (EZ Bar)
4
10-15 reps
-
3B
Bicep Curl (EZ Bar)
4
10-15 reps
-
4A
Lateral Raise (Cable)
3
12-15 reps
-
4B
Rear Delt Fly (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
1B
Chest Supported Row (Dumbbell)
2
1
6-8 reps
8-10 reps
-
-
2A
Deficit Push Ups
2
-
2B
Pull-Up (Assisted)
2
10-12 reps
-
3A
Overhead Tricep Extension (EZ Bar)
4
10-15 reps
-
3B
Bicep Curl (EZ Bar)
4
10-15 reps
-
4A
Lateral Raise (Cable)
3
12-15 reps
-
4B
Rear Delt Fly (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
1B
Chest Supported Row (Dumbbell)
2
1
6-8 reps
8-10 reps
-
-
2A
Deficit Push Ups
2
-
2B
Pull-Up (Assisted)
2
10-12 reps
-
3A
Overhead Tricep Extension (EZ Bar)
4
10-15 reps
-
3B
Bicep Curl (EZ Bar)
4
10-15 reps
-
4A
Lateral Raise (Cable)
3
12-15 reps
-
4B
Rear Delt Fly (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
1B
Chest Supported Row (Dumbbell)
2
1
6-8 reps
8-10 reps
-
-
2A
Deficit Push Ups
2
-
2B
Pull-Up (Assisted)
2
10-12 reps
-
3A
Overhead Tricep Extension (EZ Bar)
4
10-15 reps
-
3B
Bicep Curl (EZ Bar)
4
10-15 reps
-
4A
Lateral Raise (Cable)
3
12-15 reps
-
4B
Rear Delt Fly (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
1B
Chest Supported Row (Dumbbell)
2
1
6-8 reps
8-10 reps
-
-
2A
Deficit Push Ups
2
-
2B
Pull-Up (Assisted)
2
10-12 reps
-
3A
Overhead Tricep Extension (EZ Bar)
4
10-15 reps
-
3B
Bicep Curl (EZ Bar)
4
10-15 reps
-
4A
Lateral Raise (Cable)
3
12-15 reps
-
4B
Rear Delt Fly (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
4-6 reps
8-10 reps
-
-
2A
Leg Extension
3
10-12 reps
-
2B
Leg Curl
3
10-12 reps
-
3A
Hanging Leg Raise
3
10-15 reps
-
3B
Walking Lunge
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
4-6 reps
8-10 reps
-
-
2A
Leg Extension
3
10-12 reps
-
2B
Leg Curl
3
10-12 reps
-
3A
Hanging Leg Raise
3
10-15 reps
-
3B
Walking Lunge
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
4-6 reps
8-10 reps
-
-
2A
Leg Extension
3
10-12 reps
-
2B
Leg Curl
3
10-12 reps
-
3A
Hanging Leg Raise
3
10-15 reps
-
3B
Walking Lunge
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
4-6 reps
8-10 reps
-
-
2A
Leg Extension
3
10-12 reps
-
2B
Leg Curl
3
10-12 reps
-
3A
Hanging Leg Raise
3
10-15 reps
-
3B
Walking Lunge
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
4-6 reps
8-10 reps
-
-
2A
Leg Extension
3
10-12 reps
-
2B
Leg Curl
3
10-12 reps
-
3A
Hanging Leg Raise
3
10-15 reps
-
3B
Walking Lunge
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
4-6 reps
8-10 reps
-
-
2A
Leg Extension
3
10-12 reps
-
2B
Leg Curl
3
10-12 reps
-
3A
Hanging Leg Raise
3
10-15 reps
-
3B
Walking Lunge
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
4-6 reps
8-10 reps
-
-
2A
Leg Extension
3
10-12 reps
-
2B
Leg Curl
3
10-12 reps
-
3A
Hanging Leg Raise
3
10-15 reps
-
3B
Walking Lunge
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
4-6 reps
8-10 reps
-
-
2A
Leg Extension
3
10-12 reps
-
2B
Leg Curl
3
10-12 reps
-
3A
Hanging Leg Raise
3
10-15 reps
-
3B
Walking Lunge
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
4-6 reps
8-10 reps
-
-
2A
Leg Extension
3
10-12 reps
-
2B
Leg Curl
3
10-12 reps
-
3A
Hanging Leg Raise
3
10-15 reps
-
3B
Walking Lunge
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
4-6 reps
8-10 reps
-
-
2A
Leg Extension
3
10-12 reps
-
2B
Leg Curl
3
10-12 reps
-
3A
Hanging Leg Raise
3
10-15 reps
-
3B
Walking Lunge
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
4-6 reps
8-10 reps
-
-
2A
Leg Extension
3
10-12 reps
-
2B
Leg Curl
3
10-12 reps
-
3A
Hanging Leg Raise
3
10-15 reps
-
3B
Walking Lunge
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
4-6 reps
8-10 reps
-
-
2A
Leg Extension
3
10-12 reps
-
2B
Leg Curl
3
10-12 reps
-
3A
Hanging Leg Raise
3
10-15 reps
-
3B
Walking Lunge
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
5-12 reps
-
1B
Dip (Weighted)
3
8-10 reps
-
2A
Dumbbell Row
3
6-8 reps
-
2B
Overhead Press (Dumbbell)
2
6-8 reps
-
3A
Bicep Curl (Cable)
4
10-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
8-10 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
5-12 reps
-
1B
Dip (Weighted)
3
8-10 reps
-
2A
Dumbbell Row
3
6-8 reps
-
2B
Overhead Press (Dumbbell)
2
6-8 reps
-
3A
Bicep Curl (Cable)
4
10-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
8-10 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
5-12 reps
-
1B
Dip (Weighted)
3
8-10 reps
-
2A
Dumbbell Row
3
6-8 reps
-
2B
Overhead Press (Dumbbell)
2
6-8 reps
-
3A
Bicep Curl (Cable)
4
10-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
8-10 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
5-12 reps
-
1B
Dip (Weighted)
3
8-10 reps
-
2A
Dumbbell Row
3
6-8 reps
-
2B
Overhead Press (Dumbbell)
2
6-8 reps
-
3A
Bicep Curl (Cable)
4
10-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
8-10 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
5-12 reps
-
1B
Dip (Weighted)
3
8-10 reps
-
2A
Dumbbell Row
3
6-8 reps
-
2B
Overhead Press (Dumbbell)
2
6-8 reps
-
3A
Bicep Curl (Cable)
4
10-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
8-10 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
5-12 reps
-
1B
Dip (Weighted)
3
8-10 reps
-
2A
Dumbbell Row
3
6-8 reps
-
2B
Overhead Press (Dumbbell)
2
6-8 reps
-
3A
Bicep Curl (Cable)
4
10-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
8-10 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
5-12 reps
-
1B
Dip (Weighted)
3
8-10 reps
-
2A
Dumbbell Row
3
6-8 reps
-
2B
Overhead Press (Dumbbell)
2
6-8 reps
-
3A
Bicep Curl (Cable)
4
10-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
8-10 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
5-12 reps
-
1B
Dip (Weighted)
3
8-10 reps
-
2A
Dumbbell Row
3
6-8 reps
-
2B
Overhead Press (Dumbbell)
2
6-8 reps
-
3A
Bicep Curl (Cable)
4
10-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
8-10 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
5-12 reps
-
1B
Dip (Weighted)
3
8-10 reps
-
2A
Dumbbell Row
3
6-8 reps
-
2B
Overhead Press (Dumbbell)
2
6-8 reps
-
3A
Bicep Curl (Cable)
4
10-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
8-10 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
5-12 reps
-
1B
Dip (Weighted)
3
8-10 reps
-
2A
Dumbbell Row
3
6-8 reps
-
2B
Overhead Press (Dumbbell)
2
6-8 reps
-
3A
Bicep Curl (Cable)
4
10-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
8-10 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
5-12 reps
-
1B
Dip (Weighted)
3
8-10 reps
-
2A
Dumbbell Row
3
6-8 reps
-
2B
Overhead Press (Dumbbell)
2
6-8 reps
-
3A
Bicep Curl (Cable)
4
10-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
8-10 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
5-12 reps
-
1B
Dip (Weighted)
3
8-10 reps
-
2A
Dumbbell Row
3
6-8 reps
-
2B
Overhead Press (Dumbbell)
2
6-8 reps
-
3A
Bicep Curl (Cable)
4
10-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
8-10 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Good Morning
3
8-10 reps
-
2A
Leg Extension
3
8-12 reps
-
2B
Leg Curl
2
10-15 reps
-
3
Goblet Squat
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Good Morning
3
8-10 reps
-
2A
Leg Extension
3
8-12 reps
-
2B
Leg Curl
2
10-15 reps
-
3
Goblet Squat
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Good Morning
3
8-10 reps
-
2A
Leg Extension
3
8-12 reps
-
2B
Leg Curl
2
10-15 reps
-
3
Goblet Squat
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Good Morning
3
8-10 reps
-
2A
Leg Extension
3
8-12 reps
-
2B
Leg Curl
2
10-15 reps
-
3
Goblet Squat
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Good Morning
3
8-10 reps
-
2A
Leg Extension
3
8-12 reps
-
2B
Leg Curl
2
10-15 reps
-
3
Goblet Squat
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Good Morning
3
8-10 reps
-
2A
Leg Extension
3
8-12 reps
-
2B
Leg Curl
2
10-15 reps
-
3
Goblet Squat
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Good Morning
3
8-10 reps
-
2A
Leg Extension
3
8-12 reps
-
2B
Leg Curl
2
10-15 reps
-
3
Goblet Squat
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Good Morning
3
8-10 reps
-
2A
Leg Extension
3
8-12 reps
-
2B
Leg Curl
2
10-15 reps
-
3
Goblet Squat
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Good Morning
3
8-10 reps
-
2A
Leg Extension
3
8-12 reps
-
2B
Leg Curl
2
10-15 reps
-
3
Goblet Squat
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Good Morning
3
8-10 reps
-
2A
Leg Extension
3
8-12 reps
-
2B
Leg Curl
2
10-15 reps
-
3
Goblet Squat
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Good Morning
3
8-10 reps
-
2A
Leg Extension
3
8-12 reps
-
2B
Leg Curl
2
10-15 reps
-
3
Goblet Squat
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Good Morning
3
8-10 reps
-
2A
Leg Extension
3
8-12 reps
-
2B
Leg Curl
2
10-15 reps
-
3
Goblet Squat
3
10-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
1B
Chest Supported Row (Dumbbell)
2 Sets
1 Set
6-8 Reps
8-10 Reps
-
-
2A
Deficit Push Ups
2 Sets
-
2B
Pull-Up (Assisted)
2 Sets
10-12 Reps
-
3A
Overhead Tricep Extension (EZ Bar)
4 Sets
10-15 Reps
-
3B
Bicep Curl (EZ Bar)
4 Sets
10-15 Reps
-
4A
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
4B
Rear Delt Fly (Cable)
3 Sets
10-12 Reps
-
Day 2
1
High Bar Squat (Barbell)
2 Sets
1 Set
4-6 Reps
8-10 Reps
-
-
2A
Leg Extension
3 Sets
10-12 Reps
-
2B
Leg Curl
3 Sets
10-12 Reps
-
3A
Hanging Leg Raise
3 Sets
10-15 Reps
-
3B
Walking Lunge
3 Sets
8-10 Reps
-
Day 3
1A
Chin-Up (Bodyweight)
3 Sets
5-12 Reps
-
1B
Dip (Weighted)
3 Sets
8-10 Reps
-
2A
Dumbbell Row
3 Sets
6-8 Reps
-
2B
Overhead Press (Dumbbell)
2 Sets
6-8 Reps
-
3A
Bicep Curl (Cable)
4 Sets
10-12 Reps
-
3B
Overhead Tricep Extension (Cable)
4 Sets
8-10 Reps
-
4
Chest Fly (Cable)
3 Sets
10-15 Reps
-
5
Lateral Raise (Cable)
4 Sets
10-15 Reps
-
Day 4
1
Smith Machine Good Morning
3 Sets
8-10 Reps
-
2A
Leg Extension
3 Sets
8-12 Reps
-
2B
Leg Curl
2 Sets
10-15 Reps
-
3
Goblet Squat
3 Sets
10-15 Reps
-