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BoostcampPNG

superfart

by Mystic Sox

Program Description

poot

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    At Home
  • Program Length
    16 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 19, 2024 03:40
  • Last Edited
    Nov 19, 2024 08:20
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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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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bilateral Cable Lat Raise
4
10 reps
-
3A
Flat Bench Bicep Curl
3
10 reps
-
3B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Squat (Low Bar)
3
10 reps
-
6
Good Morning
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bilateral Cable Lat Raise
4
10 reps
-
3A
Flat Bench Bicep Curl
3
10 reps
-
3B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Squat (Low Bar)
3
10 reps
-
6
Good Morning
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bilateral Cable Lat Raise
4
10 reps
-
3A
Flat Bench Bicep Curl
3
10 reps
-
3B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Squat (Low Bar)
3
10 reps
-
6
Good Morning
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bilateral Cable Lat Raise
4
10 reps
-
3A
Flat Bench Bicep Curl
3
10 reps
-
3B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Squat (Low Bar)
3
10 reps
-
6
Good Morning
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bilateral Cable Lat Raise
4
10 reps
-
3A
Flat Bench Bicep Curl
3
10 reps
-
3B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Squat (Low Bar)
3
10 reps
-
6
Good Morning
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bilateral Cable Lat Raise
4
10 reps
-
3A
Flat Bench Bicep Curl
3
10 reps
-
3B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Squat (Low Bar)
3
10 reps
-
6
Good Morning
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bilateral Cable Lat Raise
4
10 reps
-
3A
Flat Bench Bicep Curl
3
10 reps
-
3B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Squat (Low Bar)
3
10 reps
-
6
Good Morning
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bilateral Cable Lat Raise
4
10 reps
-
3A
Flat Bench Bicep Curl
3
10 reps
-
3B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Squat (Low Bar)
3
10 reps
-
6
Good Morning
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bilateral Cable Lat Raise
4
10 reps
-
3A
Flat Bench Bicep Curl
3
10 reps
-
3B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Squat (Low Bar)
3
10 reps
-
6
Good Morning
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bilateral Cable Lat Raise
4
10 reps
-
3A
Flat Bench Bicep Curl
3
10 reps
-
3B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Squat (Low Bar)
3
10 reps
-
6
Good Morning
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bilateral Cable Lat Raise
4
10 reps
-
3A
Flat Bench Bicep Curl
3
10 reps
-
3B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Squat (Low Bar)
3
10 reps
-
6
Good Morning
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bilateral Cable Lat Raise
4
10 reps
-
3A
Flat Bench Bicep Curl
3
10 reps
-
3B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Squat (Low Bar)
3
10 reps
-
6
Good Morning
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bilateral Cable Lat Raise
4
10 reps
-
3A
Flat Bench Bicep Curl
3
10 reps
-
3B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Squat (Low Bar)
3
10 reps
-
6
Good Morning
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bilateral Cable Lat Raise
4
10 reps
-
3A
Flat Bench Bicep Curl
3
10 reps
-
3B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Squat (Low Bar)
3
10 reps
-
6
Good Morning
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bilateral Cable Lat Raise
4
10 reps
-
3A
Flat Bench Bicep Curl
3
10 reps
-
3B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Squat (Low Bar)
3
10 reps
-
6
Good Morning
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bilateral Cable Lat Raise
4
10 reps
-
3A
Flat Bench Bicep Curl
3
10 reps
-
3B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Squat (Low Bar)
3
10 reps
-
6
Good Morning
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
15 reps
-
2
Y Raise
3
15 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
-
4
Reverse Leg Extension
2
15 reps
-
5
Sumo SLDL
2
6 reps
-
6
Lat Pulldown (Neutral Grip)
3
15 reps
-
7
Deficit Push Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
15 reps
-
2
Y Raise
3
15 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
-
4
Reverse Leg Extension
2
15 reps
-
5
Sumo SLDL
2
6 reps
-
6
Lat Pulldown (Neutral Grip)
3
15 reps
-
7
Deficit Push Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
15 reps
-
2
Y Raise
3
15 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
-
4
Reverse Leg Extension
2
15 reps
-
5
Sumo SLDL
2
6 reps
-
6
Lat Pulldown (Neutral Grip)
3
15 reps
-
7
Deficit Push Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
15 reps
-
2
Y Raise
3
15 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
-
4
Reverse Leg Extension
2
15 reps
-
5
Sumo SLDL
2
6 reps
-
6
Lat Pulldown (Neutral Grip)
3
15 reps
-
7
Deficit Push Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
15 reps
-
2
Y Raise
3
15 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
-
4
Reverse Leg Extension
2
15 reps
-
5
Sumo SLDL
2
6 reps
-
6
Lat Pulldown (Neutral Grip)
3
15 reps
-
7
Deficit Push Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
15 reps
-
2
Y Raise
3
15 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
-
4
Reverse Leg Extension
2
15 reps
-
5
Sumo SLDL
2
6 reps
-
6
Lat Pulldown (Neutral Grip)
3
15 reps
-
7
Deficit Push Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
15 reps
-
2
Y Raise
3
15 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
-
4
Reverse Leg Extension
2
15 reps
-
5
Sumo SLDL
2
6 reps
-
6
Lat Pulldown (Neutral Grip)
3
15 reps
-
7
Deficit Push Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
15 reps
-
2
Y Raise
3
15 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
-
4
Reverse Leg Extension
2
15 reps
-
5
Sumo SLDL
2
6 reps
-
6
Lat Pulldown (Neutral Grip)
3
15 reps
-
7
Deficit Push Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
15 reps
-
2
Y Raise
3
15 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
-
4
Reverse Leg Extension
2
15 reps
-
5
Sumo SLDL
2
6 reps
-
6
Lat Pulldown (Neutral Grip)
3
15 reps
-
7
Deficit Push Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
15 reps
-
2
Y Raise
3
15 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
-
4
Reverse Leg Extension
2
15 reps
-
5
Sumo SLDL
2
6 reps
-
6
Lat Pulldown (Neutral Grip)
3
15 reps
-
7
Deficit Push Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
15 reps
-
2
Y Raise
3
15 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
-
4
Reverse Leg Extension
2
15 reps
-
5
Sumo SLDL
2
6 reps
-
6
Lat Pulldown (Neutral Grip)
3
15 reps
-
7
Deficit Push Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
15 reps
-
2
Y Raise
3
15 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
-
4
Reverse Leg Extension
2
15 reps
-
5
Sumo SLDL
2
6 reps
-
6
Lat Pulldown (Neutral Grip)
3
15 reps
-
7
Deficit Push Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
15 reps
-
2
Y Raise
3
15 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
-
4
Reverse Leg Extension
2
15 reps
-
5
Sumo SLDL
2
6 reps
-
6
Lat Pulldown (Neutral Grip)
3
15 reps
-
7
Deficit Push Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
15 reps
-
2
Y Raise
3
15 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
-
4
Reverse Leg Extension
2
15 reps
-
5
Sumo SLDL
2
6 reps
-
6
Lat Pulldown (Neutral Grip)
3
15 reps
-
7
Deficit Push Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
15 reps
-
2
Y Raise
3
15 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
-
4
Reverse Leg Extension
2
15 reps
-
5
Sumo SLDL
2
6 reps
-
6
Lat Pulldown (Neutral Grip)
3
15 reps
-
7
Deficit Push Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
15 reps
-
2
Y Raise
3
15 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
-
4
Reverse Leg Extension
2
15 reps
-
5
Sumo SLDL
2
6 reps
-
6
Lat Pulldown (Neutral Grip)
3
15 reps
-
7
Deficit Push Up
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Pull-Up Negatives
2
10 reps
-
3
Fly Press (Dumbbell)
4
10 reps
-
4A
Flat Bench Bicep Curl
3
10 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Bilateral Cable Lat Raise
3
10 reps
-
6
Upright Row (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Pull-Up Negatives
2
10 reps
-
3
Fly Press (Dumbbell)
4
10 reps
-
4A
Flat Bench Bicep Curl
3
10 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Bilateral Cable Lat Raise
3
10 reps
-
6
Upright Row (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Pull-Up Negatives
2
10 reps
-
3
Fly Press (Dumbbell)
4
10 reps
-
4A
Flat Bench Bicep Curl
3
10 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Bilateral Cable Lat Raise
3
10 reps
-
6
Upright Row (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Pull-Up Negatives
2
10 reps
-
3
Fly Press (Dumbbell)
4
10 reps
-
4A
Flat Bench Bicep Curl
3
10 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Bilateral Cable Lat Raise
3
10 reps
-
6
Upright Row (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Pull-Up Negatives
2
10 reps
-
3
Fly Press (Dumbbell)
4
10 reps
-
4A
Flat Bench Bicep Curl
3
10 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Bilateral Cable Lat Raise
3
10 reps
-
6
Upright Row (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Pull-Up Negatives
2
10 reps
-
3
Fly Press (Dumbbell)
4
10 reps
-
4A
Flat Bench Bicep Curl
3
10 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Bilateral Cable Lat Raise
3
10 reps
-
6
Upright Row (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Pull-Up Negatives
2
10 reps
-
3
Fly Press (Dumbbell)
4
10 reps
-
4A
Flat Bench Bicep Curl
3
10 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Bilateral Cable Lat Raise
3
10 reps
-
6
Upright Row (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Pull-Up Negatives
2
10 reps
-
3
Fly Press (Dumbbell)
4
10 reps
-
4A
Flat Bench Bicep Curl
3
10 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Bilateral Cable Lat Raise
3
10 reps
-
6
Upright Row (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Pull-Up Negatives
2
10 reps
-
3
Fly Press (Dumbbell)
4
10 reps
-
4A
Flat Bench Bicep Curl
3
10 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Bilateral Cable Lat Raise
3
10 reps
-
6
Upright Row (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Pull-Up Negatives
2
10 reps
-
3
Fly Press (Dumbbell)
4
10 reps
-
4A
Flat Bench Bicep Curl
3
10 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Bilateral Cable Lat Raise
3
10 reps
-
6
Upright Row (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Pull-Up Negatives
2
10 reps
-
3
Fly Press (Dumbbell)
4
10 reps
-
4A
Flat Bench Bicep Curl
3
10 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Bilateral Cable Lat Raise
3
10 reps
-
6
Upright Row (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Pull-Up Negatives
2
10 reps
-
3
Fly Press (Dumbbell)
4
10 reps
-
4A
Flat Bench Bicep Curl
3
10 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Bilateral Cable Lat Raise
3
10 reps
-
6
Upright Row (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Pull-Up Negatives
2
10 reps
-
3
Fly Press (Dumbbell)
4
10 reps
-
4A
Flat Bench Bicep Curl
3
10 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Bilateral Cable Lat Raise
3
10 reps
-
6
Upright Row (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Pull-Up Negatives
2
10 reps
-
3
Fly Press (Dumbbell)
4
10 reps
-
4A
Flat Bench Bicep Curl
3
10 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Bilateral Cable Lat Raise
3
10 reps
-
6
Upright Row (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Pull-Up Negatives
2
10 reps
-
3
Fly Press (Dumbbell)
4
10 reps
-
4A
Flat Bench Bicep Curl
3
10 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Bilateral Cable Lat Raise
3
10 reps
-
6
Upright Row (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Pull-Up Negatives
2
10 reps
-
3
Fly Press (Dumbbell)
4
10 reps
-
4A
Flat Bench Bicep Curl
3
10 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Bilateral Cable Lat Raise
3
10 reps
-
6
Upright Row (Dumbbell)
3
10 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
-
2
Bilateral Cable Lat Raise
4 Sets
10 Reps
-
3A
Flat Bench Bicep Curl
3 Sets
10 Reps
-
3B
Overhead Tricep Extension (Dumbbell)
3 Sets
10 Reps
-
4
Seated Row (Cable)
3 Sets
10 Reps
-
5
Squat (Low Bar)
3 Sets
10 Reps
-
6
Good Morning
2 Sets
10 Reps
-
Day 2
1
One Arm Lateral Raise (Cable)
3 Sets
15 Reps
-
2
Y Raise
3 Sets
15 Reps
-
3
Walking Lunge (Dumbbell)
2 Sets
10 Reps
-
4
Reverse Leg Extension
2 Sets
15 Reps
-
5
Sumo SLDL
2 Sets
6 Reps
-
6
Lat Pulldown (Neutral Grip)
3 Sets
15 Reps
-
7
Deficit Push Up
3 Sets
15 Reps
-
Day 3
1
Lat Pulldown
4 Sets
10 Reps
-
2
Pull-Up Negatives
2 Sets
10 Reps
-
3
Fly Press (Dumbbell)
4 Sets
10 Reps
-
4A
Flat Bench Bicep Curl
3 Sets
10 Reps
-
4B
Overhead Tricep Extension (Dumbbell)
3 Sets
10 Reps
-
5
Bilateral Cable Lat Raise
3 Sets
10 Reps
-
6
Upright Row (Dumbbell)
3 Sets
10 Reps
-