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BoostcampPNG

LVAC program

by Ben Cadenbach
1 athletes joined

Program Description

Mass

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 15, 2024 08:33
  • Last Edited
    Jun 18, 2024 05:10
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Cable Crossover
3
10 reps
-
7
Pec Deck (Machine)
3
10 reps
-
8
Shoulder Press (Machine)
3
10 reps
-
9
Shrug (Dumbbell)
3
10 reps
-
10
Dumbbell Bench Pullover
3
10 reps
-
11
Pull-Up (Weighted)
3
10 reps
-
12
Dumbbell Row
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Cable Crossover
3
10 reps
-
7
Pec Deck (Machine)
3
10 reps
-
8
Shoulder Press (Machine)
3
10 reps
-
9
Shrug (Dumbbell)
3
10 reps
-
10
Dumbbell Bench Pullover
3
10 reps
-
11
Pull-Up (Weighted)
3
10 reps
-
12
Dumbbell Row
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Cable Crossover
3
10 reps
-
7
Pec Deck (Machine)
3
10 reps
-
8
Shoulder Press (Machine)
3
10 reps
-
9
Shrug (Dumbbell)
3
10 reps
-
10
Dumbbell Bench Pullover
3
10 reps
-
11
Pull-Up (Weighted)
3
10 reps
-
12
Dumbbell Row
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Cable Crossover
3
10 reps
-
7
Pec Deck (Machine)
3
10 reps
-
8
Shoulder Press (Machine)
3
10 reps
-
9
Shrug (Dumbbell)
3
10 reps
-
10
Dumbbell Bench Pullover
3
10 reps
-
11
Pull-Up (Weighted)
3
10 reps
-
12
Dumbbell Row
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Cable Crossover
3
10 reps
-
7
Pec Deck (Machine)
3
10 reps
-
8
Shoulder Press (Machine)
3
10 reps
-
9
Shrug (Dumbbell)
3
10 reps
-
10
Dumbbell Bench Pullover
3
10 reps
-
11
Pull-Up (Weighted)
3
10 reps
-
12
Dumbbell Row
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Cable Crossover
3
10 reps
-
7
Pec Deck (Machine)
3
10 reps
-
8
Shoulder Press (Machine)
3
10 reps
-
9
Shrug (Dumbbell)
3
10 reps
-
10
Dumbbell Bench Pullover
3
10 reps
-
11
Pull-Up (Weighted)
3
10 reps
-
12
Dumbbell Row
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Cable Crossover
3
10 reps
-
7
Pec Deck (Machine)
3
10 reps
-
8
Shoulder Press (Machine)
3
10 reps
-
9
Shrug (Dumbbell)
3
10 reps
-
10
Dumbbell Bench Pullover
3
10 reps
-
11
Pull-Up (Weighted)
3
10 reps
-
12
Dumbbell Row
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Cable Crossover
3
10 reps
-
7
Pec Deck (Machine)
3
10 reps
-
8
Shoulder Press (Machine)
3
10 reps
-
9
Shrug (Dumbbell)
3
10 reps
-
10
Dumbbell Bench Pullover
3
10 reps
-
11
Pull-Up (Weighted)
3
10 reps
-
12
Dumbbell Row
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Cable Crossover
3
10 reps
-
7
Pec Deck (Machine)
3
10 reps
-
8
Shoulder Press (Machine)
3
10 reps
-
9
Shrug (Dumbbell)
3
10 reps
-
10
Dumbbell Bench Pullover
3
10 reps
-
11
Pull-Up (Weighted)
3
10 reps
-
12
Dumbbell Row
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Cable Crossover
3
10 reps
-
7
Pec Deck (Machine)
3
10 reps
-
8
Shoulder Press (Machine)
3
10 reps
-
9
Shrug (Dumbbell)
3
10 reps
-
10
Dumbbell Bench Pullover
3
10 reps
-
11
Pull-Up (Weighted)
3
10 reps
-
12
Dumbbell Row
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Cable Crossover
3
10 reps
-
7
Pec Deck (Machine)
3
10 reps
-
8
Shoulder Press (Machine)
3
10 reps
-
9
Shrug (Dumbbell)
3
10 reps
-
10
Dumbbell Bench Pullover
3
10 reps
-
11
Pull-Up (Weighted)
3
10 reps
-
12
Dumbbell Row
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Dip (Weighted)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Incline Bench Press (Dumbbell)
3
10 reps
-
6
Cable Crossover
3
10 reps
-
7
Pec Deck (Machine)
3
10 reps
-
8
Shoulder Press (Machine)
3
10 reps
-
9
Shrug (Dumbbell)
3
10 reps
-
10
Dumbbell Bench Pullover
3
10 reps
-
11
Pull-Up (Weighted)
3
10 reps
-
12
Dumbbell Row
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Chest Press (Machine)
3
10 reps
-
6
Incline Chest Press (Machine)
3
10 reps
-
7
Good Morning
3
10 reps
-
8
Back Extension
3
10 reps
-
9
Seated Row (Cable)
3
10 reps
-
10
Lat Pulldown (Neutral Grip)
3
10 reps
-
11
Plank
3
1 mins
-
12
Decline Crunch
3
15 reps
-
13
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Chest Press (Machine)
3
10 reps
-
6
Incline Chest Press (Machine)
3
10 reps
-
7
Good Morning
3
10 reps
-
8
Back Extension
3
10 reps
-
9
Seated Row (Cable)
3
10 reps
-
10
Lat Pulldown (Neutral Grip)
3
10 reps
-
11
Plank
3
1 mins
-
12
Decline Crunch
3
15 reps
-
13
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Chest Press (Machine)
3
10 reps
-
6
Incline Chest Press (Machine)
3
10 reps
-
7
Good Morning
3
10 reps
-
8
Back Extension
3
10 reps
-
9
Seated Row (Cable)
3
10 reps
-
10
Lat Pulldown (Neutral Grip)
3
10 reps
-
11
Plank
3
1 mins
-
12
Decline Crunch
3
15 reps
-
13
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Chest Press (Machine)
3
10 reps
-
6
Incline Chest Press (Machine)
3
10 reps
-
7
Good Morning
3
10 reps
-
8
Back Extension
3
10 reps
-
9
Seated Row (Cable)
3
10 reps
-
10
Lat Pulldown (Neutral Grip)
3
10 reps
-
11
Plank
3
1 mins
-
12
Decline Crunch
3
15 reps
-
13
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Chest Press (Machine)
3
10 reps
-
6
Incline Chest Press (Machine)
3
10 reps
-
7
Good Morning
3
10 reps
-
8
Back Extension
3
10 reps
-
9
Seated Row (Cable)
3
10 reps
-
10
Lat Pulldown (Neutral Grip)
3
10 reps
-
11
Plank
3
1 mins
-
12
Decline Crunch
3
15 reps
-
13
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Chest Press (Machine)
3
10 reps
-
6
Incline Chest Press (Machine)
3
10 reps
-
7
Good Morning
3
10 reps
-
8
Back Extension
3
10 reps
-
9
Seated Row (Cable)
3
10 reps
-
10
Lat Pulldown (Neutral Grip)
3
10 reps
-
11
Plank
3
1 mins
-
12
Decline Crunch
3
15 reps
-
13
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Chest Press (Machine)
3
10 reps
-
6
Incline Chest Press (Machine)
3
10 reps
-
7
Good Morning
3
10 reps
-
8
Back Extension
3
10 reps
-
9
Seated Row (Cable)
3
10 reps
-
10
Lat Pulldown (Neutral Grip)
3
10 reps
-
11
Plank
3
1 mins
-
12
Decline Crunch
3
15 reps
-
13
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Chest Press (Machine)
3
10 reps
-
6
Incline Chest Press (Machine)
3
10 reps
-
7
Good Morning
3
10 reps
-
8
Back Extension
3
10 reps
-
9
Seated Row (Cable)
3
10 reps
-
10
Lat Pulldown (Neutral Grip)
3
10 reps
-
11
Plank
3
1 mins
-
12
Decline Crunch
3
15 reps
-
13
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Chest Press (Machine)
3
10 reps
-
6
Incline Chest Press (Machine)
3
10 reps
-
7
Good Morning
3
10 reps
-
8
Back Extension
3
10 reps
-
9
Seated Row (Cable)
3
10 reps
-
10
Lat Pulldown (Neutral Grip)
3
10 reps
-
11
Plank
3
1 mins
-
12
Decline Crunch
3
15 reps
-
13
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Chest Press (Machine)
3
10 reps
-
6
Incline Chest Press (Machine)
3
10 reps
-
7
Good Morning
3
10 reps
-
8
Back Extension
3
10 reps
-
9
Seated Row (Cable)
3
10 reps
-
10
Lat Pulldown (Neutral Grip)
3
10 reps
-
11
Plank
3
1 mins
-
12
Decline Crunch
3
15 reps
-
13
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Chest Press (Machine)
3
10 reps
-
6
Incline Chest Press (Machine)
3
10 reps
-
7
Good Morning
3
10 reps
-
8
Back Extension
3
10 reps
-
9
Seated Row (Cable)
3
10 reps
-
10
Lat Pulldown (Neutral Grip)
3
10 reps
-
11
Plank
3
1 mins
-
12
Decline Crunch
3
15 reps
-
13
Hanging Leg Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Chest Fly (Cable)
3
10 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Pec Deck (Machine)
3
10 reps
-
5
Chest Press (Machine)
3
10 reps
-
6
Incline Chest Press (Machine)
3
10 reps
-
7
Good Morning
3
10 reps
-
8
Back Extension
3
10 reps
-
9
Seated Row (Cable)
3
10 reps
-
10
Lat Pulldown (Neutral Grip)
3
10 reps
-
11
Plank
3
1 mins
-
12
Decline Crunch
3
15 reps
-
13
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
-
2
French Press
3
10 reps
-
3
Chin-Up (Weighted)
3
10 reps
-
4
Preacher Curl (Barbell)
3
10 reps
-
5
Lat Pulldown (Close Grip)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Arnold Press
3
10 reps
-
9
Push Up
3
10 reps
-
10
T-Bar Row
3
10 reps
-
11
Bicep Curl (Cable)
3
10 reps
-
12
Single Arm Iso Row
3
10 reps
-
13
Side Bend (Dumbbell)
3
10 reps
-
14
Tricep Extension (Machine)
3
10 reps
-
15
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
-
2
French Press
3
10 reps
-
3
Chin-Up (Weighted)
3
10 reps
-
4
Preacher Curl (Barbell)
3
10 reps
-
5
Lat Pulldown (Close Grip)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Arnold Press
3
10 reps
-
9
Push Up
3
10 reps
-
10
T-Bar Row
3
10 reps
-
11
Bicep Curl (Cable)
3
10 reps
-
12
Single Arm Iso Row
3
10 reps
-
13
Side Bend (Dumbbell)
3
10 reps
-
14
Tricep Extension (Machine)
3
10 reps
-
15
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
-
2
French Press
3
10 reps
-
3
Chin-Up (Weighted)
3
10 reps
-
4
Preacher Curl (Barbell)
3
10 reps
-
5
Lat Pulldown (Close Grip)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Arnold Press
3
10 reps
-
9
Push Up
3
10 reps
-
10
T-Bar Row
3
10 reps
-
11
Bicep Curl (Cable)
3
10 reps
-
12
Single Arm Iso Row
3
10 reps
-
13
Side Bend (Dumbbell)
3
10 reps
-
14
Tricep Extension (Machine)
3
10 reps
-
15
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
-
2
French Press
3
10 reps
-
3
Chin-Up (Weighted)
3
10 reps
-
4
Preacher Curl (Barbell)
3
10 reps
-
5
Lat Pulldown (Close Grip)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Arnold Press
3
10 reps
-
9
Push Up
3
10 reps
-
10
T-Bar Row
3
10 reps
-
11
Bicep Curl (Cable)
3
10 reps
-
12
Single Arm Iso Row
3
10 reps
-
13
Side Bend (Dumbbell)
3
10 reps
-
14
Tricep Extension (Machine)
3
10 reps
-
15
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
-
2
French Press
3
10 reps
-
3
Chin-Up (Weighted)
3
10 reps
-
4
Preacher Curl (Barbell)
3
10 reps
-
5
Lat Pulldown (Close Grip)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Arnold Press
3
10 reps
-
9
Push Up
3
10 reps
-
10
T-Bar Row
3
10 reps
-
11
Bicep Curl (Cable)
3
10 reps
-
12
Single Arm Iso Row
3
10 reps
-
13
Side Bend (Dumbbell)
3
10 reps
-
14
Tricep Extension (Machine)
3
10 reps
-
15
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
-
2
French Press
3
10 reps
-
3
Chin-Up (Weighted)
3
10 reps
-
4
Preacher Curl (Barbell)
3
10 reps
-
5
Lat Pulldown (Close Grip)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Arnold Press
3
10 reps
-
9
Push Up
3
10 reps
-
10
T-Bar Row
3
10 reps
-
11
Bicep Curl (Cable)
3
10 reps
-
12
Single Arm Iso Row
3
10 reps
-
13
Side Bend (Dumbbell)
3
10 reps
-
14
Tricep Extension (Machine)
3
10 reps
-
15
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
-
2
French Press
3
10 reps
-
3
Chin-Up (Weighted)
3
10 reps
-
4
Preacher Curl (Barbell)
3
10 reps
-
5
Lat Pulldown (Close Grip)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Arnold Press
3
10 reps
-
9
Push Up
3
10 reps
-
10
T-Bar Row
3
10 reps
-
11
Bicep Curl (Cable)
3
10 reps
-
12
Single Arm Iso Row
3
10 reps
-
13
Side Bend (Dumbbell)
3
10 reps
-
14
Tricep Extension (Machine)
3
10 reps
-
15
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
-
2
French Press
3
10 reps
-
3
Chin-Up (Weighted)
3
10 reps
-
4
Preacher Curl (Barbell)
3
10 reps
-
5
Lat Pulldown (Close Grip)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Arnold Press
3
10 reps
-
9
Push Up
3
10 reps
-
10
T-Bar Row
3
10 reps
-
11
Bicep Curl (Cable)
3
10 reps
-
12
Single Arm Iso Row
3
10 reps
-
13
Side Bend (Dumbbell)
3
10 reps
-
14
Tricep Extension (Machine)
3
10 reps
-
15
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
-
2
French Press
3
10 reps
-
3
Chin-Up (Weighted)
3
10 reps
-
4
Preacher Curl (Barbell)
3
10 reps
-
5
Lat Pulldown (Close Grip)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Arnold Press
3
10 reps
-
9
Push Up
3
10 reps
-
10
T-Bar Row
3
10 reps
-
11
Bicep Curl (Cable)
3
10 reps
-
12
Single Arm Iso Row
3
10 reps
-
13
Side Bend (Dumbbell)
3
10 reps
-
14
Tricep Extension (Machine)
3
10 reps
-
15
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
-
2
French Press
3
10 reps
-
3
Chin-Up (Weighted)
3
10 reps
-
4
Preacher Curl (Barbell)
3
10 reps
-
5
Lat Pulldown (Close Grip)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Arnold Press
3
10 reps
-
9
Push Up
3
10 reps
-
10
T-Bar Row
3
10 reps
-
11
Bicep Curl (Cable)
3
10 reps
-
12
Single Arm Iso Row
3
10 reps
-
13
Side Bend (Dumbbell)
3
10 reps
-
14
Tricep Extension (Machine)
3
10 reps
-
15
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
-
2
French Press
3
10 reps
-
3
Chin-Up (Weighted)
3
10 reps
-
4
Preacher Curl (Barbell)
3
10 reps
-
5
Lat Pulldown (Close Grip)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Arnold Press
3
10 reps
-
9
Push Up
3
10 reps
-
10
T-Bar Row
3
10 reps
-
11
Bicep Curl (Cable)
3
10 reps
-
12
Single Arm Iso Row
3
10 reps
-
13
Side Bend (Dumbbell)
3
10 reps
-
14
Tricep Extension (Machine)
3
10 reps
-
15
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10 reps
-
2
French Press
3
10 reps
-
3
Chin-Up (Weighted)
3
10 reps
-
4
Preacher Curl (Barbell)
3
10 reps
-
5
Lat Pulldown (Close Grip)
3
10 reps
-
6
Tricep Rope Push Down (Cable)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
10 reps
-
8
Arnold Press
3
10 reps
-
9
Push Up
3
10 reps
-
10
T-Bar Row
3
10 reps
-
11
Bicep Curl (Cable)
3
10 reps
-
12
Single Arm Iso Row
3
10 reps
-
13
Side Bend (Dumbbell)
3
10 reps
-
14
Tricep Extension (Machine)
3
10 reps
-
15
V-Handle Tricep Pushdown (Cable)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Standing Calf Raise
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Lunge (Dumbbell)
3
10 reps
-
8
Split Squat (Dumbbell)
3
10 reps
-
9
Hip Abductor (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Standing Calf Raise
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Lunge (Dumbbell)
3
10 reps
-
8
Split Squat (Dumbbell)
3
10 reps
-
9
Hip Abductor (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Standing Calf Raise
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Lunge (Dumbbell)
3
10 reps
-
8
Split Squat (Dumbbell)
3
10 reps
-
9
Hip Abductor (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Standing Calf Raise
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Lunge (Dumbbell)
3
10 reps
-
8
Split Squat (Dumbbell)
3
10 reps
-
9
Hip Abductor (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Standing Calf Raise
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Lunge (Dumbbell)
3
10 reps
-
8
Split Squat (Dumbbell)
3
10 reps
-
9
Hip Abductor (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Standing Calf Raise
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Lunge (Dumbbell)
3
10 reps
-
8
Split Squat (Dumbbell)
3
10 reps
-
9
Hip Abductor (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Standing Calf Raise
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Lunge (Dumbbell)
3
10 reps
-
8
Split Squat (Dumbbell)
3
10 reps
-
9
Hip Abductor (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Standing Calf Raise
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Lunge (Dumbbell)
3
10 reps
-
8
Split Squat (Dumbbell)
3
10 reps
-
9
Hip Abductor (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Standing Calf Raise
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Lunge (Dumbbell)
3
10 reps
-
8
Split Squat (Dumbbell)
3
10 reps
-
9
Hip Abductor (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Standing Calf Raise
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Lunge (Dumbbell)
3
10 reps
-
8
Split Squat (Dumbbell)
3
10 reps
-
9
Hip Abductor (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Standing Calf Raise
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Lunge (Dumbbell)
3
10 reps
-
8
Split Squat (Dumbbell)
3
10 reps
-
9
Hip Abductor (Machine)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Standing Calf Raise
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Calf Raise
3
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Lunge (Dumbbell)
3
10 reps
-
8
Split Squat (Dumbbell)
3
10 reps
-
9
Hip Abductor (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
3
10 reps
-
2
Front Raise
3
10 reps
-
3
Ring Push Up
3
10 reps
-
4
Reverse Pec Deck
3
10 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
10 reps
-
7
Lying Pullover (Cable)
3
10 reps
-
8
Pec Fly (Dumbbell)
3
10 reps
-
9
Seated Dip (Machine)
3
10 reps
-
10
High Row
3
10 reps
-
11
Lat Pulldown (Close Grip)
3
10 reps
-
12
Chest Fly (Cable)
3
10 reps
-
13
Trap Bar Deadlift
3
10 reps
-
14
Standing Shoulder Press (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
3
10 reps
-
2
Front Raise
3
10 reps
-
3
Ring Push Up
3
10 reps
-
4
Reverse Pec Deck
3
10 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
10 reps
-
7
Lying Pullover (Cable)
3
10 reps
-
8
Pec Fly (Dumbbell)
3
10 reps
-
9
Seated Dip (Machine)
3
10 reps
-
10
High Row
3
10 reps
-
11
Lat Pulldown (Close Grip)
3
10 reps
-
12
Chest Fly (Cable)
3
10 reps
-
13
Trap Bar Deadlift
3
10 reps
-
14
Standing Shoulder Press (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
3
10 reps
-
2
Front Raise
3
10 reps
-
3
Ring Push Up
3
10 reps
-
4
Reverse Pec Deck
3
10 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
10 reps
-
7
Lying Pullover (Cable)
3
10 reps
-
8
Pec Fly (Dumbbell)
3
10 reps
-
9
Seated Dip (Machine)
3
10 reps
-
10
High Row
3
10 reps
-
11
Lat Pulldown (Close Grip)
3
10 reps
-
12
Chest Fly (Cable)
3
10 reps
-
13
Trap Bar Deadlift
3
10 reps
-
14
Standing Shoulder Press (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
3
10 reps
-
2
Front Raise
3
10 reps
-
3
Ring Push Up
3
10 reps
-
4
Reverse Pec Deck
3
10 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
10 reps
-
7
Lying Pullover (Cable)
3
10 reps
-
8
Pec Fly (Dumbbell)
3
10 reps
-
9
Seated Dip (Machine)
3
10 reps
-
10
High Row
3
10 reps
-
11
Lat Pulldown (Close Grip)
3
10 reps
-
12
Chest Fly (Cable)
3
10 reps
-
13
Trap Bar Deadlift
3
10 reps
-
14
Standing Shoulder Press (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
3
10 reps
-
2
Front Raise
3
10 reps
-
3
Ring Push Up
3
10 reps
-
4
Reverse Pec Deck
3
10 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
10 reps
-
7
Lying Pullover (Cable)
3
10 reps
-
8
Pec Fly (Dumbbell)
3
10 reps
-
9
Seated Dip (Machine)
3
10 reps
-
10
High Row
3
10 reps
-
11
Lat Pulldown (Close Grip)
3
10 reps
-
12
Chest Fly (Cable)
3
10 reps
-
13
Trap Bar Deadlift
3
10 reps
-
14
Standing Shoulder Press (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
3
10 reps
-
2
Front Raise
3
10 reps
-
3
Ring Push Up
3
10 reps
-
4
Reverse Pec Deck
3
10 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
10 reps
-
7
Lying Pullover (Cable)
3
10 reps
-
8
Pec Fly (Dumbbell)
3
10 reps
-
9
Seated Dip (Machine)
3
10 reps
-
10
High Row
3
10 reps
-
11
Lat Pulldown (Close Grip)
3
10 reps
-
12
Chest Fly (Cable)
3
10 reps
-
13
Trap Bar Deadlift
3
10 reps
-
14
Standing Shoulder Press (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
3
10 reps
-
2
Front Raise
3
10 reps
-
3
Ring Push Up
3
10 reps
-
4
Reverse Pec Deck
3
10 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
10 reps
-
7
Lying Pullover (Cable)
3
10 reps
-
8
Pec Fly (Dumbbell)
3
10 reps
-
9
Seated Dip (Machine)
3
10 reps
-
10
High Row
3
10 reps
-
11
Lat Pulldown (Close Grip)
3
10 reps
-
12
Chest Fly (Cable)
3
10 reps
-
13
Trap Bar Deadlift
3
10 reps
-
14
Standing Shoulder Press (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
3
10 reps
-
2
Front Raise
3
10 reps
-
3
Ring Push Up
3
10 reps
-
4
Reverse Pec Deck
3
10 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
10 reps
-
7
Lying Pullover (Cable)
3
10 reps
-
8
Pec Fly (Dumbbell)
3
10 reps
-
9
Seated Dip (Machine)
3
10 reps
-
10
High Row
3
10 reps
-
11
Lat Pulldown (Close Grip)
3
10 reps
-
12
Chest Fly (Cable)
3
10 reps
-
13
Trap Bar Deadlift
3
10 reps
-
14
Standing Shoulder Press (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
3
10 reps
-
2
Front Raise
3
10 reps
-
3
Ring Push Up
3
10 reps
-
4
Reverse Pec Deck
3
10 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
10 reps
-
7
Lying Pullover (Cable)
3
10 reps
-
8
Pec Fly (Dumbbell)
3
10 reps
-
9
Seated Dip (Machine)
3
10 reps
-
10
High Row
3
10 reps
-
11
Lat Pulldown (Close Grip)
3
10 reps
-
12
Chest Fly (Cable)
3
10 reps
-
13
Trap Bar Deadlift
3
10 reps
-
14
Standing Shoulder Press (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
3
10 reps
-
2
Front Raise
3
10 reps
-
3
Ring Push Up
3
10 reps
-
4
Reverse Pec Deck
3
10 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
10 reps
-
7
Lying Pullover (Cable)
3
10 reps
-
8
Pec Fly (Dumbbell)
3
10 reps
-
9
Seated Dip (Machine)
3
10 reps
-
10
High Row
3
10 reps
-
11
Lat Pulldown (Close Grip)
3
10 reps
-
12
Chest Fly (Cable)
3
10 reps
-
13
Trap Bar Deadlift
3
10 reps
-
14
Standing Shoulder Press (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
3
10 reps
-
2
Front Raise
3
10 reps
-
3
Ring Push Up
3
10 reps
-
4
Reverse Pec Deck
3
10 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
10 reps
-
7
Lying Pullover (Cable)
3
10 reps
-
8
Pec Fly (Dumbbell)
3
10 reps
-
9
Seated Dip (Machine)
3
10 reps
-
10
High Row
3
10 reps
-
11
Lat Pulldown (Close Grip)
3
10 reps
-
12
Chest Fly (Cable)
3
10 reps
-
13
Trap Bar Deadlift
3
10 reps
-
14
Standing Shoulder Press (Dumbbell)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
3
10 reps
-
2
Front Raise
3
10 reps
-
3
Ring Push Up
3
10 reps
-
4
Reverse Pec Deck
3
10 reps
-
5
Single Arm Tricep Extension (Cable)
3
10 reps
-
6
Leg Raise (Captain's Chair)
3
10 reps
-
7
Lying Pullover (Cable)
3
10 reps
-
8
Pec Fly (Dumbbell)
3
10 reps
-
9
Seated Dip (Machine)
3
10 reps
-
10
High Row
3
10 reps
-
11
Lat Pulldown (Close Grip)
3
10 reps
-
12
Chest Fly (Cable)
3
10 reps
-
13
Trap Bar Deadlift
3
10 reps
-
14
Standing Shoulder Press (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
2km Row
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
2km Row
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
2km Row
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
2km Row
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
2km Row
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
2km Row
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
2km Row
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
2km Row
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
2km Row
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
2km Row
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
2km Row
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
2
2km Row
1
-
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Chest Fly (Cable)
3 Sets
10 Reps
-
3
Bench Press (Dumbbell)
3 Sets
10 Reps
-
4
Pec Deck (Machine)
3 Sets
10 Reps
-
5
Chest Press (Machine)
3 Sets
10 Reps
-
6
Incline Chest Press (Machine)
3 Sets
10 Reps
-
7
Good Morning
3 Sets
10 Reps
-
8
Back Extension
3 Sets
10 Reps
-
9
Seated Row (Cable)
3 Sets
10 Reps
-
10
Lat Pulldown (Neutral Grip)
3 Sets
10 Reps
-
11
Plank
3 Sets
1 mins
-
12
Decline Crunch
3 Sets
15 Reps
-
13
Hanging Leg Raise
3 Sets
15 Reps
-
Day 3
1
Hammer Curl
3 Sets
10 Reps
-
2
French Press
3 Sets
10 Reps
-
3
Chin-Up (Weighted)
3 Sets
10 Reps
-
4
Preacher Curl (Barbell)
3 Sets
10 Reps
-
5
Lat Pulldown (Close Grip)
3 Sets
10 Reps
-
6
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
-
7
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
8
Arnold Press
3 Sets
10 Reps
-
9
Push Up
3 Sets
10 Reps
-
10
T-Bar Row
3 Sets
10 Reps
-
11
Bicep Curl (Cable)
3 Sets
10 Reps
-
12
Single Arm Iso Row
3 Sets
10 Reps
-
13
Side Bend (Dumbbell)
3 Sets
10 Reps
-
14
Tricep Extension (Machine)
3 Sets
10 Reps
-
15
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
-
Day 4
1
Squat (Barbell)
3 Sets
10 Reps
-
2
Standing Calf Raise
3 Sets
10 Reps
-
3
Leg Extension
3 Sets
10 Reps
-
4
Seated Calf Raise
3 Sets
10 Reps
-
5
Leg Curl
3 Sets
10 Reps
-
6
Leg Press
3 Sets
10 Reps
-
7
Lunge (Dumbbell)
3 Sets
10 Reps
-
8
Split Squat (Dumbbell)
3 Sets
10 Reps
-
9
Hip Abductor (Machine)
3 Sets
10 Reps
-
Day 5
1
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
-
2
Front Raise
3 Sets
10 Reps
-
3
Ring Push Up
3 Sets
10 Reps
-
4
Reverse Pec Deck
3 Sets
10 Reps
-
5
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
-
6
Leg Raise (Captain's Chair)
3 Sets
10 Reps
-
7
Lying Pullover (Cable)
3 Sets
10 Reps
-
8
Pec Fly (Dumbbell)
3 Sets
10 Reps
-
9
Seated Dip (Machine)
3 Sets
10 Reps
-
10
High Row
3 Sets
10 Reps
-
11
Lat Pulldown (Close Grip)
3 Sets
10 Reps
-
12
Chest Fly (Cable)
3 Sets
10 Reps
-
13
Trap Bar Deadlift
3 Sets
10 Reps
-
14
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
Day 6
1
Run
1 Set
-
2
2km Row
1 Set
-
Day 1
1
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
3
Dip (Weighted)
3 Sets
10 Reps
-
4
Chest Fly (Machine)
3 Sets
10 Reps
-
5
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
6
Cable Crossover
3 Sets
10 Reps
-
7
Pec Deck (Machine)
3 Sets
10 Reps
-
8
Shoulder Press (Machine)
3 Sets
10 Reps
-
9
Shrug (Dumbbell)
3 Sets
10 Reps
-
10
Dumbbell Bench Pullover
3 Sets
10 Reps
-
11
Pull-Up (Weighted)
3 Sets
10 Reps
-
12
Dumbbell Row
3 Sets
10 Reps
-