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BoostcampPNG

Alex's Simple but effective

by Alejandro Gaytan Sandoval
1 athletes joined

Program Description

Novice- inter routine designed for muscle growth.

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 23, 2025 03:45
  • Last Edited
    Jan 23, 2025 05:33
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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
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Shoulder Press (Machine)
3
6-10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
6
Cable Crunch
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Shoulder Press (Machine)
3
6-10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
6
Cable Crunch
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Shoulder Press (Machine)
3
6-10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
6
Cable Crunch
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Shoulder Press (Machine)
3
6-10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
6
Cable Crunch
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Shoulder Press (Machine)
3
6-10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
6
Cable Crunch
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Shoulder Press (Machine)
3
6-10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
6
Cable Crunch
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Shoulder Press (Machine)
3
6-10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
6
Cable Crunch
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Shoulder Press (Machine)
3
6-10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
6
Cable Crunch
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Shoulder Press (Machine)
3
6-10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
6
Cable Crunch
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Shoulder Press (Machine)
3
6-10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
6
Cable Crunch
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Shoulder Press (Machine)
3
6-10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
6
Cable Crunch
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Shoulder Press (Machine)
3
6-10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
6
Cable Crunch
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
T-Bar Row
3
6-10 reps
RPE 8
5
Seated Calf Raise
3
8-12 reps
RPE 10
6
Back Extension (Weighted)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
T-Bar Row
3
6-10 reps
RPE 8
5
Seated Calf Raise
3
8-12 reps
RPE 10
6
Back Extension (Weighted)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
T-Bar Row
3
6-10 reps
RPE 8
5
Seated Calf Raise
3
8-12 reps
RPE 10
6
Back Extension (Weighted)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
T-Bar Row
3
6-10 reps
RPE 8
5
Seated Calf Raise
3
8-12 reps
RPE 10
6
Back Extension (Weighted)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
T-Bar Row
3
6-10 reps
RPE 8
5
Seated Calf Raise
3
8-12 reps
RPE 10
6
Back Extension (Weighted)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
T-Bar Row
3
6-10 reps
RPE 8
5
Seated Calf Raise
3
8-12 reps
RPE 10
6
Back Extension (Weighted)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
T-Bar Row
3
6-10 reps
RPE 8
5
Seated Calf Raise
3
8-12 reps
RPE 10
6
Back Extension (Weighted)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
T-Bar Row
3
6-10 reps
RPE 8
5
Seated Calf Raise
3
8-12 reps
RPE 10
6
Back Extension (Weighted)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
T-Bar Row
3
6-10 reps
RPE 8
5
Seated Calf Raise
3
8-12 reps
RPE 10
6
Back Extension (Weighted)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
T-Bar Row
3
6-10 reps
RPE 8
5
Seated Calf Raise
3
8-12 reps
RPE 10
6
Back Extension (Weighted)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
T-Bar Row
3
6-10 reps
RPE 8
5
Seated Calf Raise
3
8-12 reps
RPE 10
6
Back Extension (Weighted)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
T-Bar Row
3
6-10 reps
RPE 8
5
Seated Calf Raise
3
8-12 reps
RPE 10
6
Back Extension (Weighted)
3
12-15 reps
RPE 8
Day 3
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 8
2
Chest Fly (Machine)
3
12-15 reps
RPE 8
3
Lateral Raise (Cable)
3
12-15 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 8
2
Chest Fly (Machine)
3
12-15 reps
RPE 8
3
Lateral Raise (Cable)
3
12-15 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 8
2
Chest Fly (Machine)
3
12-15 reps
RPE 8
3
Lateral Raise (Cable)
3
12-15 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 8
2
Chest Fly (Machine)
3
12-15 reps
RPE 8
3
Lateral Raise (Cable)
3
12-15 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 8
2
Chest Fly (Machine)
3
12-15 reps
RPE 8
3
Lateral Raise (Cable)
3
12-15 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 8
2
Chest Fly (Machine)
3
12-15 reps
RPE 8
3
Lateral Raise (Cable)
3
12-15 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 8
2
Chest Fly (Machine)
3
12-15 reps
RPE 8
3
Lateral Raise (Cable)
3
12-15 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 8
2
Chest Fly (Machine)
3
12-15 reps
RPE 8
3
Lateral Raise (Cable)
3
12-15 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 8
2
Chest Fly (Machine)
3
12-15 reps
RPE 8
3
Lateral Raise (Cable)
3
12-15 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 8
2
Chest Fly (Machine)
3
12-15 reps
RPE 8
3
Lateral Raise (Cable)
3
12-15 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 8
2
Chest Fly (Machine)
3
12-15 reps
RPE 8
3
Lateral Raise (Cable)
3
12-15 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 8
2
Chest Fly (Machine)
3
12-15 reps
RPE 8
3
Lateral Raise (Cable)
3
12-15 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 8
2
Chin-Up (Weighted)
3
AMRAP
RPE 10
3
Leg Curl
3
8-12 reps
RPE 8
4
Barbell Row
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 10
6
Back Extension
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 8
2
Chin-Up (Weighted)
3
AMRAP
RPE 10
3
Leg Curl
3
8-12 reps
RPE 8
4
Barbell Row
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 10
6
Back Extension
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 8
2
Chin-Up (Weighted)
3
AMRAP
RPE 10
3
Leg Curl
3
8-12 reps
RPE 8
4
Barbell Row
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 10
6
Back Extension
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 8
2
Chin-Up (Weighted)
3
AMRAP
RPE 10
3
Leg Curl
3
8-12 reps
RPE 8
4
Barbell Row
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 10
6
Back Extension
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 8
2
Chin-Up (Weighted)
3
AMRAP
RPE 10
3
Leg Curl
3
8-12 reps
RPE 8
4
Barbell Row
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 10
6
Back Extension
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 8
2
Chin-Up (Weighted)
3
AMRAP
RPE 10
3
Leg Curl
3
8-12 reps
RPE 8
4
Barbell Row
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 10
6
Back Extension
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 8
2
Chin-Up (Weighted)
3
AMRAP
RPE 10
3
Leg Curl
3
8-12 reps
RPE 8
4
Barbell Row
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 10
6
Back Extension
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 8
2
Chin-Up (Weighted)
3
AMRAP
RPE 10
3
Leg Curl
3
8-12 reps
RPE 8
4
Barbell Row
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 10
6
Back Extension
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 8
2
Chin-Up (Weighted)
3
AMRAP
RPE 10
3
Leg Curl
3
8-12 reps
RPE 8
4
Barbell Row
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 10
6
Back Extension
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 8
2
Chin-Up (Weighted)
3
AMRAP
RPE 10
3
Leg Curl
3
8-12 reps
RPE 8
4
Barbell Row
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 10
6
Back Extension
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 8
2
Chin-Up (Weighted)
3
AMRAP
RPE 10
3
Leg Curl
3
8-12 reps
RPE 8
4
Barbell Row
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 10
6
Back Extension
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 8
2
Chin-Up (Weighted)
3
AMRAP
RPE 10
3
Leg Curl
3
8-12 reps
RPE 8
4
Barbell Row
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 10
6
Back Extension
3
12-15 reps
RPE 8
Week 1
1 / 12 Weeks
Day 2
1
Hack Squat
3 Sets
6-10 Reps
@8
2
Lat Pulldown
3 Sets
8-12 Reps
@8
3
Leg Extension
3 Sets
12-15 Reps
@8
4
T-Bar Row
3 Sets
6-10 Reps
@8
5
Seated Calf Raise
3 Sets
8-12 Reps
@10
6
Back Extension (Weighted)
3 Sets
12-15 Reps
@8
Day 3
No exercises added to this day
Day 5
1
Leg Press
3 Sets
6-10 Reps
@8
2
Chin-Up (Weighted)
3 Sets
AMRAP
@10
3
Leg Curl
3 Sets
8-12 Reps
@8
4
Barbell Row
3 Sets
12-15 Reps
@8
5
Standing Calf Raise
3 Sets
8-12 Reps
@10
6
Back Extension
3 Sets
12-15 Reps
@8
Day 4
1
Incline Chest Press (Machine)
3 Sets
6-10 Reps
@8
2
Chest Fly (Machine)
3 Sets
12-15 Reps
@8
3
Lateral Raise (Cable)
3 Sets
12-15 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8
5
Hanging Leg Raise
3 Sets
AMRAP
@10
6
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@8
Day 1
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
2
Dip (Bodyweight)
3 Sets
AMRAP
@10
3
Shoulder Press (Machine)
3 Sets
6-10 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@8
5
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@8
6
Cable Crunch
3 Sets
15-20 Reps
@8