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FT WORKOUT

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Program Description

Due serie di addome in super serie 4xMAX ogni fine allenamento 90sec di recupero ogni serie

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 01, 2024 08:01
  • Last Edited
    Nov 03, 2024 07:38
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
1
Pec Deck (Machine)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
-
-
3
Chest Press (Machine)
2
2
10 reps
8 reps
-
-
4
Wide Grip Lat Pulldown
4
12 reps
-
5A
Seated Row (Cable)
4
10 reps
-
5B
Pullover (Dumbbell)
4
12 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
Hyperextension
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
-
-
3
Chest Press (Machine)
2
2
10 reps
8 reps
-
-
4
Wide Grip Lat Pulldown
4
12 reps
-
5A
Seated Row (Cable)
4
10 reps
-
5B
Pullover (Dumbbell)
4
12 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
Hyperextension
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
-
-
3
Chest Press (Machine)
2
2
10 reps
8 reps
-
-
4
Wide Grip Lat Pulldown
4
12 reps
-
5A
Seated Row (Cable)
4
10 reps
-
5B
Pullover (Dumbbell)
4
12 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
Hyperextension
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
-
-
3
Chest Press (Machine)
2
2
10 reps
8 reps
-
-
4
Wide Grip Lat Pulldown
4
12 reps
-
5A
Seated Row (Cable)
4
10 reps
-
5B
Pullover (Dumbbell)
4
12 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
Hyperextension
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
-
-
3
Chest Press (Machine)
2
2
10 reps
8 reps
-
-
4
Wide Grip Lat Pulldown
4
12 reps
-
5A
Seated Row (Cable)
4
10 reps
-
5B
Pullover (Dumbbell)
4
12 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
Hyperextension
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
-
-
3
Chest Press (Machine)
2
2
10 reps
8 reps
-
-
4
Wide Grip Lat Pulldown
4
12 reps
-
5A
Seated Row (Cable)
4
10 reps
-
5B
Pullover (Dumbbell)
4
12 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
Hyperextension
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
-
-
3
Chest Press (Machine)
2
2
10 reps
8 reps
-
-
4
Wide Grip Lat Pulldown
4
12 reps
-
5A
Seated Row (Cable)
4
10 reps
-
5B
Pullover (Dumbbell)
4
12 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
Hyperextension
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
-
-
3
Chest Press (Machine)
2
2
10 reps
8 reps
-
-
4
Wide Grip Lat Pulldown
4
12 reps
-
5A
Seated Row (Cable)
4
10 reps
-
5B
Pullover (Dumbbell)
4
12 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
Hyperextension
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
-
-
3
Chest Press (Machine)
2
2
10 reps
8 reps
-
-
4
Wide Grip Lat Pulldown
4
12 reps
-
5A
Seated Row (Cable)
4
10 reps
-
5B
Pullover (Dumbbell)
4
12 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
Hyperextension
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
-
-
3
Chest Press (Machine)
2
2
10 reps
8 reps
-
-
4
Wide Grip Lat Pulldown
4
12 reps
-
5A
Seated Row (Cable)
4
10 reps
-
5B
Pullover (Dumbbell)
4
12 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
Hyperextension
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
-
-
3
Chest Press (Machine)
2
2
10 reps
8 reps
-
-
4
Wide Grip Lat Pulldown
4
12 reps
-
5A
Seated Row (Cable)
4
10 reps
-
5B
Pullover (Dumbbell)
4
12 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
Hyperextension
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
-
-
3
Chest Press (Machine)
2
2
10 reps
8 reps
-
-
4
Wide Grip Lat Pulldown
4
12 reps
-
5A
Seated Row (Cable)
4
10 reps
-
5B
Pullover (Dumbbell)
4
12 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
Hyperextension
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
15 reps
-
2
Bicep Curl (Cable)
4
12 reps
-
3
Seated Dumbbell Curl
4
15 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
French Press
4
15 reps
-
6
Single Arm Pushdown
4
12 reps
-
7
Shoulder Press (Machine)
2
2
8 reps
6 reps
-
-
8
Lateral Raise (Dumbbell)
4
8-10 reps
-
9
Seated Lateral Raise
3
12 reps
-
10
Reverse Pec Deck
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
15 reps
-
2
Bicep Curl (Cable)
4
12 reps
-
3
Seated Dumbbell Curl
4
15 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
French Press
4
15 reps
-
6
Single Arm Pushdown
4
12 reps
-
7
Shoulder Press (Machine)
2
2
8 reps
6 reps
-
-
8
Lateral Raise (Dumbbell)
4
8-10 reps
-
9
Seated Lateral Raise
3
12 reps
-
10
Reverse Pec Deck
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
15 reps
-
2
Bicep Curl (Cable)
4
12 reps
-
3
Seated Dumbbell Curl
4
15 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
French Press
4
15 reps
-
6
Single Arm Pushdown
4
12 reps
-
7
Shoulder Press (Machine)
2
2
8 reps
6 reps
-
-
8
Lateral Raise (Dumbbell)
4
8-10 reps
-
9
Seated Lateral Raise
3
12 reps
-
10
Reverse Pec Deck
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
15 reps
-
2
Bicep Curl (Cable)
4
12 reps
-
3
Seated Dumbbell Curl
4
15 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
French Press
4
15 reps
-
6
Single Arm Pushdown
4
12 reps
-
7
Shoulder Press (Machine)
2
2
8 reps
6 reps
-
-
8
Lateral Raise (Dumbbell)
4
8-10 reps
-
9
Seated Lateral Raise
3
12 reps
-
10
Reverse Pec Deck
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
15 reps
-
2
Bicep Curl (Cable)
4
12 reps
-
3
Seated Dumbbell Curl
4
15 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
French Press
4
15 reps
-
6
Single Arm Pushdown
4
12 reps
-
7
Shoulder Press (Machine)
2
2
8 reps
6 reps
-
-
8
Lateral Raise (Dumbbell)
4
8-10 reps
-
9
Seated Lateral Raise
3
12 reps
-
10
Reverse Pec Deck
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
15 reps
-
2
Bicep Curl (Cable)
4
12 reps
-
3
Seated Dumbbell Curl
4
15 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
French Press
4
15 reps
-
6
Single Arm Pushdown
4
12 reps
-
7
Shoulder Press (Machine)
2
2
8 reps
6 reps
-
-
8
Lateral Raise (Dumbbell)
4
8-10 reps
-
9
Seated Lateral Raise
3
12 reps
-
10
Reverse Pec Deck
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
15 reps
-
2
Bicep Curl (Cable)
4
12 reps
-
3
Seated Dumbbell Curl
4
15 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
French Press
4
15 reps
-
6
Single Arm Pushdown
4
12 reps
-
7
Shoulder Press (Machine)
2
2
8 reps
6 reps
-
-
8
Lateral Raise (Dumbbell)
4
8-10 reps
-
9
Seated Lateral Raise
3
12 reps
-
10
Reverse Pec Deck
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
15 reps
-
2
Bicep Curl (Cable)
4
12 reps
-
3
Seated Dumbbell Curl
4
15 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
French Press
4
15 reps
-
6
Single Arm Pushdown
4
12 reps
-
7
Shoulder Press (Machine)
2
2
8 reps
6 reps
-
-
8
Lateral Raise (Dumbbell)
4
8-10 reps
-
9
Seated Lateral Raise
3
12 reps
-
10
Reverse Pec Deck
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
15 reps
-
2
Bicep Curl (Cable)
4
12 reps
-
3
Seated Dumbbell Curl
4
15 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
French Press
4
15 reps
-
6
Single Arm Pushdown
4
12 reps
-
7
Shoulder Press (Machine)
2
2
8 reps
6 reps
-
-
8
Lateral Raise (Dumbbell)
4
8-10 reps
-
9
Seated Lateral Raise
3
12 reps
-
10
Reverse Pec Deck
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
15 reps
-
2
Bicep Curl (Cable)
4
12 reps
-
3
Seated Dumbbell Curl
4
15 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
French Press
4
15 reps
-
6
Single Arm Pushdown
4
12 reps
-
7
Shoulder Press (Machine)
2
2
8 reps
6 reps
-
-
8
Lateral Raise (Dumbbell)
4
8-10 reps
-
9
Seated Lateral Raise
3
12 reps
-
10
Reverse Pec Deck
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
15 reps
-
2
Bicep Curl (Cable)
4
12 reps
-
3
Seated Dumbbell Curl
4
15 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
French Press
4
15 reps
-
6
Single Arm Pushdown
4
12 reps
-
7
Shoulder Press (Machine)
2
2
8 reps
6 reps
-
-
8
Lateral Raise (Dumbbell)
4
8-10 reps
-
9
Seated Lateral Raise
3
12 reps
-
10
Reverse Pec Deck
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
15 reps
-
2
Bicep Curl (Cable)
4
12 reps
-
3
Seated Dumbbell Curl
4
15 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
French Press
4
15 reps
-
6
Single Arm Pushdown
4
12 reps
-
7
Shoulder Press (Machine)
2
2
8 reps
6 reps
-
-
8
Lateral Raise (Dumbbell)
4
8-10 reps
-
9
Seated Lateral Raise
3
12 reps
-
10
Reverse Pec Deck
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
-
3
Leg Extension
1
20 reps
-
4
Leg Curl
1
20 reps
-
5
Chest Press (Machine)
1
20 reps
-
6
Alternating Dumbbell Curl
1
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
1
20 reps
-
8
Lateral Raise (Dumbbell)
1
20 reps
-
9
Lat Pulldown
1
20 reps
-
10
Abs Crunch (Machine)
1
20 reps
-
11
Jog
1
10 mins
-
12A
Leg Extension
1
15 reps
-
12B
Leg Curl
1
15 reps
-
12C
Chest Press (Machine)
1
15 reps
-
12D
Alternating Dumbbell Curl
1
15 reps
-
12E
V-Handle Tricep Pushdown (Cable)
1
15 reps
-
12F
Lateral Raise (Dumbbell)
1
15 reps
-
12G
Lat Pulldown
1
15 reps
-
12H
Abs Crunch (Machine)
1
15 reps
-
13
Jog
1
10 mins
-
14A
Leg Extension
1
10 reps
-
14B
Leg Curl
1
10 reps
-
14C
Chest Press (Machine)
1
10 reps
-
14D
Alternating Dumbbell Curl
1
10 reps
-
14E
V-Handle Tricep Pushdown (Cable)
1
10 reps
-
14F
Lateral Raise (Dumbbell)
1
10 reps
-
14G
Lat Pulldown
1
10 reps
-
14H
Abs Crunch (Machine)
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
-
3
Leg Extension
1
20 reps
-
4
Leg Curl
1
20 reps
-
5
Chest Press (Machine)
1
20 reps
-
6
Alternating Dumbbell Curl
1
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
1
20 reps
-
8
Lateral Raise (Dumbbell)
1
20 reps
-
9
Lat Pulldown
1
20 reps
-
10
Abs Crunch (Machine)
1
20 reps
-
11
Jog
1
10 mins
-
12A
Leg Extension
1
15 reps
-
12B
Leg Curl
1
15 reps
-
12C
Chest Press (Machine)
1
15 reps
-
12D
Alternating Dumbbell Curl
1
15 reps
-
12E
V-Handle Tricep Pushdown (Cable)
1
15 reps
-
12F
Lateral Raise (Dumbbell)
1
15 reps
-
12G
Lat Pulldown
1
15 reps
-
12H
Abs Crunch (Machine)
1
15 reps
-
13
Jog
1
10 mins
-
14A
Leg Extension
1
10 reps
-
14B
Leg Curl
1
10 reps
-
14C
Chest Press (Machine)
1
10 reps
-
14D
Alternating Dumbbell Curl
1
10 reps
-
14E
V-Handle Tricep Pushdown (Cable)
1
10 reps
-
14F
Lateral Raise (Dumbbell)
1
10 reps
-
14G
Lat Pulldown
1
10 reps
-
14H
Abs Crunch (Machine)
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
-
3
Leg Extension
1
20 reps
-
4
Leg Curl
1
20 reps
-
5
Chest Press (Machine)
1
20 reps
-
6
Alternating Dumbbell Curl
1
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
1
20 reps
-
8
Lateral Raise (Dumbbell)
1
20 reps
-
9
Lat Pulldown
1
20 reps
-
10
Abs Crunch (Machine)
1
20 reps
-
11
Jog
1
10 mins
-
12A
Leg Extension
1
15 reps
-
12B
Leg Curl
1
15 reps
-
12C
Chest Press (Machine)
1
15 reps
-
12D
Alternating Dumbbell Curl
1
15 reps
-
12E
V-Handle Tricep Pushdown (Cable)
1
15 reps
-
12F
Lateral Raise (Dumbbell)
1
15 reps
-
12G
Lat Pulldown
1
15 reps
-
12H
Abs Crunch (Machine)
1
15 reps
-
13
Jog
1
10 mins
-
14A
Leg Extension
1
10 reps
-
14B
Leg Curl
1
10 reps
-
14C
Chest Press (Machine)
1
10 reps
-
14D
Alternating Dumbbell Curl
1
10 reps
-
14E
V-Handle Tricep Pushdown (Cable)
1
10 reps
-
14F
Lateral Raise (Dumbbell)
1
10 reps
-
14G
Lat Pulldown
1
10 reps
-
14H
Abs Crunch (Machine)
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
-
3
Leg Extension
1
20 reps
-
4
Leg Curl
1
20 reps
-
5
Chest Press (Machine)
1
20 reps
-
6
Alternating Dumbbell Curl
1
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
1
20 reps
-
8
Lateral Raise (Dumbbell)
1
20 reps
-
9
Lat Pulldown
1
20 reps
-
10
Abs Crunch (Machine)
1
20 reps
-
11
Jog
1
10 mins
-
12A
Leg Extension
1
15 reps
-
12B
Leg Curl
1
15 reps
-
12C
Chest Press (Machine)
1
15 reps
-
12D
Alternating Dumbbell Curl
1
15 reps
-
12E
V-Handle Tricep Pushdown (Cable)
1
15 reps
-
12F
Lateral Raise (Dumbbell)
1
15 reps
-
12G
Lat Pulldown
1
15 reps
-
12H
Abs Crunch (Machine)
1
15 reps
-
13
Jog
1
10 mins
-
14A
Leg Extension
1
10 reps
-
14B
Leg Curl
1
10 reps
-
14C
Chest Press (Machine)
1
10 reps
-
14D
Alternating Dumbbell Curl
1
10 reps
-
14E
V-Handle Tricep Pushdown (Cable)
1
10 reps
-
14F
Lateral Raise (Dumbbell)
1
10 reps
-
14G
Lat Pulldown
1
10 reps
-
14H
Abs Crunch (Machine)
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
-
3
Leg Extension
1
20 reps
-
4
Leg Curl
1
20 reps
-
5
Chest Press (Machine)
1
20 reps
-
6
Alternating Dumbbell Curl
1
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
1
20 reps
-
8
Lateral Raise (Dumbbell)
1
20 reps
-
9
Lat Pulldown
1
20 reps
-
10
Abs Crunch (Machine)
1
20 reps
-
11
Jog
1
10 mins
-
12A
Leg Extension
1
15 reps
-
12B
Leg Curl
1
15 reps
-
12C
Chest Press (Machine)
1
15 reps
-
12D
Alternating Dumbbell Curl
1
15 reps
-
12E
V-Handle Tricep Pushdown (Cable)
1
15 reps
-
12F
Lateral Raise (Dumbbell)
1
15 reps
-
12G
Lat Pulldown
1
15 reps
-
12H
Abs Crunch (Machine)
1
15 reps
-
13
Jog
1
10 mins
-
14A
Leg Extension
1
10 reps
-
14B
Leg Curl
1
10 reps
-
14C
Chest Press (Machine)
1
10 reps
-
14D
Alternating Dumbbell Curl
1
10 reps
-
14E
V-Handle Tricep Pushdown (Cable)
1
10 reps
-
14F
Lateral Raise (Dumbbell)
1
10 reps
-
14G
Lat Pulldown
1
10 reps
-
14H
Abs Crunch (Machine)
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
-
3
Leg Extension
1
20 reps
-
4
Leg Curl
1
20 reps
-
5
Chest Press (Machine)
1
20 reps
-
6
Alternating Dumbbell Curl
1
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
1
20 reps
-
8
Lateral Raise (Dumbbell)
1
20 reps
-
9
Lat Pulldown
1
20 reps
-
10
Abs Crunch (Machine)
1
20 reps
-
11
Jog
1
10 mins
-
12A
Leg Extension
1
15 reps
-
12B
Leg Curl
1
15 reps
-
12C
Chest Press (Machine)
1
15 reps
-
12D
Alternating Dumbbell Curl
1
15 reps
-
12E
V-Handle Tricep Pushdown (Cable)
1
15 reps
-
12F
Lateral Raise (Dumbbell)
1
15 reps
-
12G
Lat Pulldown
1
15 reps
-
12H
Abs Crunch (Machine)
1
15 reps
-
13
Jog
1
10 mins
-
14A
Leg Extension
1
10 reps
-
14B
Leg Curl
1
10 reps
-
14C
Chest Press (Machine)
1
10 reps
-
14D
Alternating Dumbbell Curl
1
10 reps
-
14E
V-Handle Tricep Pushdown (Cable)
1
10 reps
-
14F
Lateral Raise (Dumbbell)
1
10 reps
-
14G
Lat Pulldown
1
10 reps
-
14H
Abs Crunch (Machine)
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
-
3
Leg Extension
1
20 reps
-
4
Leg Curl
1
20 reps
-
5
Chest Press (Machine)
1
20 reps
-
6
Alternating Dumbbell Curl
1
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
1
20 reps
-
8
Lateral Raise (Dumbbell)
1
20 reps
-
9
Lat Pulldown
1
20 reps
-
10
Abs Crunch (Machine)
1
20 reps
-
11
Jog
1
10 mins
-
12A
Leg Extension
1
15 reps
-
12B
Leg Curl
1
15 reps
-
12C
Chest Press (Machine)
1
15 reps
-
12D
Alternating Dumbbell Curl
1
15 reps
-
12E
V-Handle Tricep Pushdown (Cable)
1
15 reps
-
12F
Lateral Raise (Dumbbell)
1
15 reps
-
12G
Lat Pulldown
1
15 reps
-
12H
Abs Crunch (Machine)
1
15 reps
-
13
Jog
1
10 mins
-
14A
Leg Extension
1
10 reps
-
14B
Leg Curl
1
10 reps
-
14C
Chest Press (Machine)
1
10 reps
-
14D
Alternating Dumbbell Curl
1
10 reps
-
14E
V-Handle Tricep Pushdown (Cable)
1
10 reps
-
14F
Lateral Raise (Dumbbell)
1
10 reps
-
14G
Lat Pulldown
1
10 reps
-
14H
Abs Crunch (Machine)
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
-
3
Leg Extension
1
20 reps
-
4
Leg Curl
1
20 reps
-
5
Chest Press (Machine)
1
20 reps
-
6
Alternating Dumbbell Curl
1
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
1
20 reps
-
8
Lateral Raise (Dumbbell)
1
20 reps
-
9
Lat Pulldown
1
20 reps
-
10
Abs Crunch (Machine)
1
20 reps
-
11
Jog
1
10 mins
-
12A
Leg Extension
1
15 reps
-
12B
Leg Curl
1
15 reps
-
12C
Chest Press (Machine)
1
15 reps
-
12D
Alternating Dumbbell Curl
1
15 reps
-
12E
V-Handle Tricep Pushdown (Cable)
1
15 reps
-
12F
Lateral Raise (Dumbbell)
1
15 reps
-
12G
Lat Pulldown
1
15 reps
-
12H
Abs Crunch (Machine)
1
15 reps
-
13
Jog
1
10 mins
-
14A
Leg Extension
1
10 reps
-
14B
Leg Curl
1
10 reps
-
14C
Chest Press (Machine)
1
10 reps
-
14D
Alternating Dumbbell Curl
1
10 reps
-
14E
V-Handle Tricep Pushdown (Cable)
1
10 reps
-
14F
Lateral Raise (Dumbbell)
1
10 reps
-
14G
Lat Pulldown
1
10 reps
-
14H
Abs Crunch (Machine)
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
-
3
Leg Extension
1
20 reps
-
4
Leg Curl
1
20 reps
-
5
Chest Press (Machine)
1
20 reps
-
6
Alternating Dumbbell Curl
1
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
1
20 reps
-
8
Lateral Raise (Dumbbell)
1
20 reps
-
9
Lat Pulldown
1
20 reps
-
10
Abs Crunch (Machine)
1
20 reps
-
11
Jog
1
10 mins
-
12A
Leg Extension
1
15 reps
-
12B
Leg Curl
1
15 reps
-
12C
Chest Press (Machine)
1
15 reps
-
12D
Alternating Dumbbell Curl
1
15 reps
-
12E
V-Handle Tricep Pushdown (Cable)
1
15 reps
-
12F
Lateral Raise (Dumbbell)
1
15 reps
-
12G
Lat Pulldown
1
15 reps
-
12H
Abs Crunch (Machine)
1
15 reps
-
13
Jog
1
10 mins
-
14A
Leg Extension
1
10 reps
-
14B
Leg Curl
1
10 reps
-
14C
Chest Press (Machine)
1
10 reps
-
14D
Alternating Dumbbell Curl
1
10 reps
-
14E
V-Handle Tricep Pushdown (Cable)
1
10 reps
-
14F
Lateral Raise (Dumbbell)
1
10 reps
-
14G
Lat Pulldown
1
10 reps
-
14H
Abs Crunch (Machine)
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
-
3
Leg Extension
1
20 reps
-
4
Leg Curl
1
20 reps
-
5
Chest Press (Machine)
1
20 reps
-
6
Alternating Dumbbell Curl
1
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
1
20 reps
-
8
Lateral Raise (Dumbbell)
1
20 reps
-
9
Lat Pulldown
1
20 reps
-
10
Abs Crunch (Machine)
1
20 reps
-
11
Jog
1
10 mins
-
12A
Leg Extension
1
15 reps
-
12B
Leg Curl
1
15 reps
-
12C
Chest Press (Machine)
1
15 reps
-
12D
Alternating Dumbbell Curl
1
15 reps
-
12E
V-Handle Tricep Pushdown (Cable)
1
15 reps
-
12F
Lateral Raise (Dumbbell)
1
15 reps
-
12G
Lat Pulldown
1
15 reps
-
12H
Abs Crunch (Machine)
1
15 reps
-
13
Jog
1
10 mins
-
14A
Leg Extension
1
10 reps
-
14B
Leg Curl
1
10 reps
-
14C
Chest Press (Machine)
1
10 reps
-
14D
Alternating Dumbbell Curl
1
10 reps
-
14E
V-Handle Tricep Pushdown (Cable)
1
10 reps
-
14F
Lateral Raise (Dumbbell)
1
10 reps
-
14G
Lat Pulldown
1
10 reps
-
14H
Abs Crunch (Machine)
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
-
3
Leg Extension
1
20 reps
-
4
Leg Curl
1
20 reps
-
5
Chest Press (Machine)
1
20 reps
-
6
Alternating Dumbbell Curl
1
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
1
20 reps
-
8
Lateral Raise (Dumbbell)
1
20 reps
-
9
Lat Pulldown
1
20 reps
-
10
Abs Crunch (Machine)
1
20 reps
-
11
Jog
1
10 mins
-
12A
Leg Extension
1
15 reps
-
12B
Leg Curl
1
15 reps
-
12C
Chest Press (Machine)
1
15 reps
-
12D
Alternating Dumbbell Curl
1
15 reps
-
12E
V-Handle Tricep Pushdown (Cable)
1
15 reps
-
12F
Lateral Raise (Dumbbell)
1
15 reps
-
12G
Lat Pulldown
1
15 reps
-
12H
Abs Crunch (Machine)
1
15 reps
-
13
Jog
1
10 mins
-
14A
Leg Extension
1
10 reps
-
14B
Leg Curl
1
10 reps
-
14C
Chest Press (Machine)
1
10 reps
-
14D
Alternating Dumbbell Curl
1
10 reps
-
14E
V-Handle Tricep Pushdown (Cable)
1
10 reps
-
14F
Lateral Raise (Dumbbell)
1
10 reps
-
14G
Lat Pulldown
1
10 reps
-
14H
Abs Crunch (Machine)
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
-
3
Leg Extension
1
20 reps
-
4
Leg Curl
1
20 reps
-
5
Chest Press (Machine)
1
20 reps
-
6
Alternating Dumbbell Curl
1
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
1
20 reps
-
8
Lateral Raise (Dumbbell)
1
20 reps
-
9
Lat Pulldown
1
20 reps
-
10
Abs Crunch (Machine)
1
20 reps
-
11
Jog
1
10 mins
-
12A
Leg Extension
1
15 reps
-
12B
Leg Curl
1
15 reps
-
12C
Chest Press (Machine)
1
15 reps
-
12D
Alternating Dumbbell Curl
1
15 reps
-
12E
V-Handle Tricep Pushdown (Cable)
1
15 reps
-
12F
Lateral Raise (Dumbbell)
1
15 reps
-
12G
Lat Pulldown
1
15 reps
-
12H
Abs Crunch (Machine)
1
15 reps
-
13
Jog
1
10 mins
-
14A
Leg Extension
1
10 reps
-
14B
Leg Curl
1
10 reps
-
14C
Chest Press (Machine)
1
10 reps
-
14D
Alternating Dumbbell Curl
1
10 reps
-
14E
V-Handle Tricep Pushdown (Cable)
1
10 reps
-
14F
Lateral Raise (Dumbbell)
1
10 reps
-
14G
Lat Pulldown
1
10 reps
-
14H
Abs Crunch (Machine)
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
-
-
3A
Walking Lunge (Dumbbell)
4
AMRAP
-
3B
Hyperextension
1
AMRAP
-
4
Single Leg Extension
2
15 reps
-
5
Leg Curl
3
11 reps
-
6
Calf Raise (Leg Press)
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
-
-
3A
Walking Lunge (Dumbbell)
4
AMRAP
-
3B
Hyperextension
1
AMRAP
-
4
Single Leg Extension
2
15 reps
-
5
Leg Curl
3
11 reps
-
6
Calf Raise (Leg Press)
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
-
-
3A
Walking Lunge (Dumbbell)
4
AMRAP
-
3B
Hyperextension
1
AMRAP
-
4
Single Leg Extension
2
15 reps
-
5
Leg Curl
3
11 reps
-
6
Calf Raise (Leg Press)
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
-
-
3A
Walking Lunge (Dumbbell)
4
AMRAP
-
3B
Hyperextension
1
AMRAP
-
4
Single Leg Extension
2
15 reps
-
5
Leg Curl
3
11 reps
-
6
Calf Raise (Leg Press)
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
-
-
3A
Walking Lunge (Dumbbell)
4
AMRAP
-
3B
Hyperextension
1
AMRAP
-
4
Single Leg Extension
2
15 reps
-
5
Leg Curl
3
11 reps
-
6
Calf Raise (Leg Press)
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
-
-
3A
Walking Lunge (Dumbbell)
4
AMRAP
-
3B
Hyperextension
1
AMRAP
-
4
Single Leg Extension
2
15 reps
-
5
Leg Curl
3
11 reps
-
6
Calf Raise (Leg Press)
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
-
-
3A
Walking Lunge (Dumbbell)
4
AMRAP
-
3B
Hyperextension
1
AMRAP
-
4
Single Leg Extension
2
15 reps
-
5
Leg Curl
3
11 reps
-
6
Calf Raise (Leg Press)
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
-
-
3A
Walking Lunge (Dumbbell)
4
AMRAP
-
3B
Hyperextension
1
AMRAP
-
4
Single Leg Extension
2
15 reps
-
5
Leg Curl
3
11 reps
-
6
Calf Raise (Leg Press)
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
-
-
3A
Walking Lunge (Dumbbell)
4
AMRAP
-
3B
Hyperextension
1
AMRAP
-
4
Single Leg Extension
2
15 reps
-
5
Leg Curl
3
11 reps
-
6
Calf Raise (Leg Press)
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
-
-
3A
Walking Lunge (Dumbbell)
4
AMRAP
-
3B
Hyperextension
1
AMRAP
-
4
Single Leg Extension
2
15 reps
-
5
Leg Curl
3
11 reps
-
6
Calf Raise (Leg Press)
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
-
-
3A
Walking Lunge (Dumbbell)
4
AMRAP
-
3B
Hyperextension
1
AMRAP
-
4
Single Leg Extension
2
15 reps
-
5
Leg Curl
3
11 reps
-
6
Calf Raise (Leg Press)
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
-
-
3A
Walking Lunge (Dumbbell)
4
AMRAP
-
3B
Hyperextension
1
AMRAP
-
4
Single Leg Extension
2
15 reps
-
5
Leg Curl
3
11 reps
-
6
Calf Raise (Leg Press)
4
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
-
3
Leg Extension
1
20 reps
-
4
Leg Curl
1
20 reps
-
5
Chest Press (Machine)
1
20 reps
-
6
Alternating Dumbbell Curl
1
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
1
20 reps
-
8
Lateral Raise (Dumbbell)
1
20 reps
-
9
Lat Pulldown
1
20 reps
-
10
Abs Crunch (Machine)
1
20 reps
-
11
Jog
1
10 mins
-
12A
Leg Extension
1
15 reps
-
12B
Leg Curl
1
15 reps
-
12C
Chest Press (Machine)
1
15 reps
-
12D
Alternating Dumbbell Curl
1
15 reps
-
12E
V-Handle Tricep Pushdown (Cable)
1
15 reps
-
12F
Lateral Raise (Dumbbell)
1
15 reps
-
12G
Lat Pulldown
1
15 reps
-
12H
Abs Crunch (Machine)
1
15 reps
-
13
Jog
1
10 mins
-
14A
Leg Extension
1
10 reps
-
14B
Leg Curl
1
10 reps
-
14C
Chest Press (Machine)
1
10 reps
-
14D
Alternating Dumbbell Curl
1
10 reps
-
14E
V-Handle Tricep Pushdown (Cable)
1
10 reps
-
14F
Lateral Raise (Dumbbell)
1
10 reps
-
14G
Lat Pulldown
1
10 reps
-
14H
Abs Crunch (Machine)
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
-
3
Leg Extension
1
20 reps
-
4
Leg Curl
1
20 reps
-
5
Chest Press (Machine)
1
20 reps
-
6
Alternating Dumbbell Curl
1
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
1
20 reps
-
8
Lateral Raise (Dumbbell)
1
20 reps
-
9
Lat Pulldown
1
20 reps
-
10
Abs Crunch (Machine)
1
20 reps
-
11
Jog
1
10 mins
-
12A
Leg Extension
1
15 reps
-
12B
Leg Curl
1
15 reps
-
12C
Chest Press (Machine)
1
15 reps
-
12D
Alternating Dumbbell Curl
1
15 reps
-
12E
V-Handle Tricep Pushdown (Cable)
1
15 reps
-
12F
Lateral Raise (Dumbbell)
1
15 reps
-
12G
Lat Pulldown
1
15 reps
-
12H
Abs Crunch (Machine)
1
15 reps
-
13
Jog
1
10 mins
-
14A
Leg Extension
1
10 reps
-
14B
Leg Curl
1
10 reps
-
14C
Chest Press (Machine)
1
10 reps
-
14D
Alternating Dumbbell Curl
1
10 reps
-
14E
V-Handle Tricep Pushdown (Cable)
1
10 reps
-
14F
Lateral Raise (Dumbbell)
1
10 reps
-
14G
Lat Pulldown
1
10 reps
-
14H
Abs Crunch (Machine)
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
-
3
Leg Extension
1
20 reps
-
4
Leg Curl
1
20 reps
-
5
Chest Press (Machine)
1
20 reps
-
6
Alternating Dumbbell Curl
1
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
1
20 reps
-
8
Lateral Raise (Dumbbell)
1
20 reps
-
9
Lat Pulldown
1
20 reps
-
10
Abs Crunch (Machine)
1
20 reps
-
11
Jog
1
10 mins
-
12A
Leg Extension
1
15 reps
-
12B
Leg Curl
1
15 reps
-
12C
Chest Press (Machine)
1
15 reps
-
12D
Alternating Dumbbell Curl
1
15 reps
-
12E
V-Handle Tricep Pushdown (Cable)
1
15 reps
-
12F
Lateral Raise (Dumbbell)
1
15 reps
-
12G
Lat Pulldown
1
15 reps
-
12H
Abs Crunch (Machine)
1
15 reps
-
13
Jog
1
10 mins
-
14A
Leg Extension
1
10 reps
-
14B
Leg Curl
1
10 reps
-
14C
Chest Press (Machine)
1
10 reps
-
14D
Alternating Dumbbell Curl
1
10 reps
-
14E
V-Handle Tricep Pushdown (Cable)
1
10 reps
-
14F
Lateral Raise (Dumbbell)
1
10 reps
-
14G
Lat Pulldown
1
10 reps
-
14H
Abs Crunch (Machine)
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
-
3
Leg Extension
1
20 reps
-
4
Leg Curl
1
20 reps
-
5
Chest Press (Machine)
1
20 reps
-
6
Alternating Dumbbell Curl
1
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
1
20 reps
-
8
Lateral Raise (Dumbbell)
1
20 reps
-
9
Lat Pulldown
1
20 reps
-
10
Abs Crunch (Machine)
1
20 reps
-
11
Jog
1
10 mins
-
12A
Leg Extension
1
15 reps
-
12B
Leg Curl
1
15 reps
-
12C
Chest Press (Machine)
1
15 reps
-
12D
Alternating Dumbbell Curl
1
15 reps
-
12E
V-Handle Tricep Pushdown (Cable)
1
15 reps
-
12F
Lateral Raise (Dumbbell)
1
15 reps
-
12G
Lat Pulldown
1
15 reps
-
12H
Abs Crunch (Machine)
1
15 reps
-
13
Jog
1
10 mins
-
14A
Leg Extension
1
10 reps
-
14B
Leg Curl
1
10 reps
-
14C
Chest Press (Machine)
1
10 reps
-
14D
Alternating Dumbbell Curl
1
10 reps
-
14E
V-Handle Tricep Pushdown (Cable)
1
10 reps
-
14F
Lateral Raise (Dumbbell)
1
10 reps
-
14G
Lat Pulldown
1
10 reps
-
14H
Abs Crunch (Machine)
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
-
3
Leg Extension
1
20 reps
-
4
Leg Curl
1
20 reps
-
5
Chest Press (Machine)
1
20 reps
-
6
Alternating Dumbbell Curl
1
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
1
20 reps
-
8
Lateral Raise (Dumbbell)
1
20 reps
-
9
Lat Pulldown
1
20 reps
-
10
Abs Crunch (Machine)
1
20 reps
-
11
Jog
1
10 mins
-
12A
Leg Extension
1
15 reps
-
12B
Leg Curl
1
15 reps
-
12C
Chest Press (Machine)
1
15 reps
-
12D
Alternating Dumbbell Curl
1
15 reps
-
12E
V-Handle Tricep Pushdown (Cable)
1
15 reps
-
12F
Lateral Raise (Dumbbell)
1
15 reps
-
12G
Lat Pulldown
1
15 reps
-
12H
Abs Crunch (Machine)
1
15 reps
-
13
Jog
1
10 mins
-
14A
Leg Extension
1
10 reps
-
14B
Leg Curl
1
10 reps
-
14C
Chest Press (Machine)
1
10 reps
-
14D
Alternating Dumbbell Curl
1
10 reps
-
14E
V-Handle Tricep Pushdown (Cable)
1
10 reps
-
14F
Lateral Raise (Dumbbell)
1
10 reps
-
14G
Lat Pulldown
1
10 reps
-
14H
Abs Crunch (Machine)
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
-
3
Leg Extension
1
20 reps
-
4
Leg Curl
1
20 reps
-
5
Chest Press (Machine)
1
20 reps
-
6
Alternating Dumbbell Curl
1
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
1
20 reps
-
8
Lateral Raise (Dumbbell)
1
20 reps
-
9
Lat Pulldown
1
20 reps
-
10
Abs Crunch (Machine)
1
20 reps
-
11
Jog
1
10 mins
-
12A
Leg Extension
1
15 reps
-
12B
Leg Curl
1
15 reps
-
12C
Chest Press (Machine)
1
15 reps
-
12D
Alternating Dumbbell Curl
1
15 reps
-
12E
V-Handle Tricep Pushdown (Cable)
1
15 reps
-
12F
Lateral Raise (Dumbbell)
1
15 reps
-
12G
Lat Pulldown
1
15 reps
-
12H
Abs Crunch (Machine)
1
15 reps
-
13
Jog
1
10 mins
-
14A
Leg Extension
1
10 reps
-
14B
Leg Curl
1
10 reps
-
14C
Chest Press (Machine)
1
10 reps
-
14D
Alternating Dumbbell Curl
1
10 reps
-
14E
V-Handle Tricep Pushdown (Cable)
1
10 reps
-
14F
Lateral Raise (Dumbbell)
1
10 reps
-
14G
Lat Pulldown
1
10 reps
-
14H
Abs Crunch (Machine)
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
-
3
Leg Extension
1
20 reps
-
4
Leg Curl
1
20 reps
-
5
Chest Press (Machine)
1
20 reps
-
6
Alternating Dumbbell Curl
1
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
1
20 reps
-
8
Lateral Raise (Dumbbell)
1
20 reps
-
9
Lat Pulldown
1
20 reps
-
10
Abs Crunch (Machine)
1
20 reps
-
11
Jog
1
10 mins
-
12A
Leg Extension
1
15 reps
-
12B
Leg Curl
1
15 reps
-
12C
Chest Press (Machine)
1
15 reps
-
12D
Alternating Dumbbell Curl
1
15 reps
-
12E
V-Handle Tricep Pushdown (Cable)
1
15 reps
-
12F
Lateral Raise (Dumbbell)
1
15 reps
-
12G
Lat Pulldown
1
15 reps
-
12H
Abs Crunch (Machine)
1
15 reps
-
13
Jog
1
10 mins
-
14A
Leg Extension
1
10 reps
-
14B
Leg Curl
1
10 reps
-
14C
Chest Press (Machine)
1
10 reps
-
14D
Alternating Dumbbell Curl
1
10 reps
-
14E
V-Handle Tricep Pushdown (Cable)
1
10 reps
-
14F
Lateral Raise (Dumbbell)
1
10 reps
-
14G
Lat Pulldown
1
10 reps
-
14H
Abs Crunch (Machine)
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
-
3
Leg Extension
1
20 reps
-
4
Leg Curl
1
20 reps
-
5
Chest Press (Machine)
1
20 reps
-
6
Alternating Dumbbell Curl
1
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
1
20 reps
-
8
Lateral Raise (Dumbbell)
1
20 reps
-
9
Lat Pulldown
1
20 reps
-
10
Abs Crunch (Machine)
1
20 reps
-
11
Jog
1
10 mins
-
12A
Leg Extension
1
15 reps
-
12B
Leg Curl
1
15 reps
-
12C
Chest Press (Machine)
1
15 reps
-
12D
Alternating Dumbbell Curl
1
15 reps
-
12E
V-Handle Tricep Pushdown (Cable)
1
15 reps
-
12F
Lateral Raise (Dumbbell)
1
15 reps
-
12G
Lat Pulldown
1
15 reps
-
12H
Abs Crunch (Machine)
1
15 reps
-
13
Jog
1
10 mins
-
14A
Leg Extension
1
10 reps
-
14B
Leg Curl
1
10 reps
-
14C
Chest Press (Machine)
1
10 reps
-
14D
Alternating Dumbbell Curl
1
10 reps
-
14E
V-Handle Tricep Pushdown (Cable)
1
10 reps
-
14F
Lateral Raise (Dumbbell)
1
10 reps
-
14G
Lat Pulldown
1
10 reps
-
14H
Abs Crunch (Machine)
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
-
3
Leg Extension
1
20 reps
-
4
Leg Curl
1
20 reps
-
5
Chest Press (Machine)
1
20 reps
-
6
Alternating Dumbbell Curl
1
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
1
20 reps
-
8
Lateral Raise (Dumbbell)
1
20 reps
-
9
Lat Pulldown
1
20 reps
-
10
Abs Crunch (Machine)
1
20 reps
-
11
Jog
1
10 mins
-
12A
Leg Extension
1
15 reps
-
12B
Leg Curl
1
15 reps
-
12C
Chest Press (Machine)
1
15 reps
-
12D
Alternating Dumbbell Curl
1
15 reps
-
12E
V-Handle Tricep Pushdown (Cable)
1
15 reps
-
12F
Lateral Raise (Dumbbell)
1
15 reps
-
12G
Lat Pulldown
1
15 reps
-
12H
Abs Crunch (Machine)
1
15 reps
-
13
Jog
1
10 mins
-
14A
Leg Extension
1
10 reps
-
14B
Leg Curl
1
10 reps
-
14C
Chest Press (Machine)
1
10 reps
-
14D
Alternating Dumbbell Curl
1
10 reps
-
14E
V-Handle Tricep Pushdown (Cable)
1
10 reps
-
14F
Lateral Raise (Dumbbell)
1
10 reps
-
14G
Lat Pulldown
1
10 reps
-
14H
Abs Crunch (Machine)
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
-
3
Leg Extension
1
20 reps
-
4
Leg Curl
1
20 reps
-
5
Chest Press (Machine)
1
20 reps
-
6
Alternating Dumbbell Curl
1
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
1
20 reps
-
8
Lateral Raise (Dumbbell)
1
20 reps
-
9
Lat Pulldown
1
20 reps
-
10
Abs Crunch (Machine)
1
20 reps
-
11
Jog
1
10 mins
-
12A
Leg Extension
1
15 reps
-
12B
Leg Curl
1
15 reps
-
12C
Chest Press (Machine)
1
15 reps
-
12D
Alternating Dumbbell Curl
1
15 reps
-
12E
V-Handle Tricep Pushdown (Cable)
1
15 reps
-
12F
Lateral Raise (Dumbbell)
1
15 reps
-
12G
Lat Pulldown
1
15 reps
-
12H
Abs Crunch (Machine)
1
15 reps
-
13
Jog
1
10 mins
-
14A
Leg Extension
1
10 reps
-
14B
Leg Curl
1
10 reps
-
14C
Chest Press (Machine)
1
10 reps
-
14D
Alternating Dumbbell Curl
1
10 reps
-
14E
V-Handle Tricep Pushdown (Cable)
1
10 reps
-
14F
Lateral Raise (Dumbbell)
1
10 reps
-
14G
Lat Pulldown
1
10 reps
-
14H
Abs Crunch (Machine)
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
-
3
Leg Extension
1
20 reps
-
4
Leg Curl
1
20 reps
-
5
Chest Press (Machine)
1
20 reps
-
6
Alternating Dumbbell Curl
1
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
1
20 reps
-
8
Lateral Raise (Dumbbell)
1
20 reps
-
9
Lat Pulldown
1
20 reps
-
10
Abs Crunch (Machine)
1
20 reps
-
11
Jog
1
10 mins
-
12A
Leg Extension
1
15 reps
-
12B
Leg Curl
1
15 reps
-
12C
Chest Press (Machine)
1
15 reps
-
12D
Alternating Dumbbell Curl
1
15 reps
-
12E
V-Handle Tricep Pushdown (Cable)
1
15 reps
-
12F
Lateral Raise (Dumbbell)
1
15 reps
-
12G
Lat Pulldown
1
15 reps
-
12H
Abs Crunch (Machine)
1
15 reps
-
13
Jog
1
10 mins
-
14A
Leg Extension
1
10 reps
-
14B
Leg Curl
1
10 reps
-
14C
Chest Press (Machine)
1
10 reps
-
14D
Alternating Dumbbell Curl
1
10 reps
-
14E
V-Handle Tricep Pushdown (Cable)
1
10 reps
-
14F
Lateral Raise (Dumbbell)
1
10 reps
-
14G
Lat Pulldown
1
10 reps
-
14H
Abs Crunch (Machine)
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
-
3
Leg Extension
1
20 reps
-
4
Leg Curl
1
20 reps
-
5
Chest Press (Machine)
1
20 reps
-
6
Alternating Dumbbell Curl
1
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
1
20 reps
-
8
Lateral Raise (Dumbbell)
1
20 reps
-
9
Lat Pulldown
1
20 reps
-
10
Abs Crunch (Machine)
1
20 reps
-
11
Jog
1
10 mins
-
12A
Leg Extension
1
15 reps
-
12B
Leg Curl
1
15 reps
-
12C
Chest Press (Machine)
1
15 reps
-
12D
Alternating Dumbbell Curl
1
15 reps
-
12E
V-Handle Tricep Pushdown (Cable)
1
15 reps
-
12F
Lateral Raise (Dumbbell)
1
15 reps
-
12G
Lat Pulldown
1
15 reps
-
12H
Abs Crunch (Machine)
1
15 reps
-
13
Jog
1
10 mins
-
14A
Leg Extension
1
10 reps
-
14B
Leg Curl
1
10 reps
-
14C
Chest Press (Machine)
1
10 reps
-
14D
Alternating Dumbbell Curl
1
10 reps
-
14E
V-Handle Tricep Pushdown (Cable)
1
10 reps
-
14F
Lateral Raise (Dumbbell)
1
10 reps
-
14G
Lat Pulldown
1
10 reps
-
14H
Abs Crunch (Machine)
1
10 reps
-
Week 1
1 / 12 Weeks
Day 3
1
Jog
1 Set
10 mins
-
3
Leg Extension
1 Set
20 Reps
-
4
Leg Curl
1 Set
20 Reps
-
5
Chest Press (Machine)
1 Set
20 Reps
-
6
Alternating Dumbbell Curl
1 Set
20 Reps
-
7
V-Handle Tricep Pushdown (Cable)
1 Set
20 Reps
-
8
Lateral Raise (Dumbbell)
1 Set
20 Reps
-
9
Lat Pulldown
1 Set
20 Reps
-
10
Abs Crunch (Machine)
1 Set
20 Reps
-
11
Jog
1 Set
10 mins
-
12A
Leg Extension
1 Set
15 Reps
-
12B
Leg Curl
1 Set
15 Reps
-
12C
Chest Press (Machine)
1 Set
15 Reps
-
12D
Alternating Dumbbell Curl
1 Set
15 Reps
-
12E
V-Handle Tricep Pushdown (Cable)
1 Set
15 Reps
-
12F
Lateral Raise (Dumbbell)
1 Set
15 Reps
-
12G
Lat Pulldown
1 Set
15 Reps
-
12H
Abs Crunch (Machine)
1 Set
15 Reps
-
13
Jog
1 Set
10 mins
-
14A
Leg Extension
1 Set
10 Reps
-
14B
Leg Curl
1 Set
10 Reps
-
14C
Chest Press (Machine)
1 Set
10 Reps
-
14D
Alternating Dumbbell Curl
1 Set
10 Reps
-
14E
V-Handle Tricep Pushdown (Cable)
1 Set
10 Reps
-
14F
Lateral Raise (Dumbbell)
1 Set
10 Reps
-
14G
Lat Pulldown
1 Set
10 Reps
-
14H
Abs Crunch (Machine)
1 Set
10 Reps
-
Day 5
1
Jog
1 Set
10 mins
-
3
Leg Extension
1 Set
20 Reps
-
4
Leg Curl
1 Set
20 Reps
-
5
Chest Press (Machine)
1 Set
20 Reps
-
6
Alternating Dumbbell Curl
1 Set
20 Reps
-
7
V-Handle Tricep Pushdown (Cable)
1 Set
20 Reps
-
8
Lateral Raise (Dumbbell)
1 Set
20 Reps
-
9
Lat Pulldown
1 Set
20 Reps
-
10
Abs Crunch (Machine)
1 Set
20 Reps
-
11
Jog
1 Set
10 mins
-
12A
Leg Extension
1 Set
15 Reps
-
12B
Leg Curl
1 Set
15 Reps
-
12C
Chest Press (Machine)
1 Set
15 Reps
-
12D
Alternating Dumbbell Curl
1 Set
15 Reps
-
12E
V-Handle Tricep Pushdown (Cable)
1 Set
15 Reps
-
12F
Lateral Raise (Dumbbell)
1 Set
15 Reps
-
12G
Lat Pulldown
1 Set
15 Reps
-
12H
Abs Crunch (Machine)
1 Set
15 Reps
-
13
Jog
1 Set
10 mins
-
14A
Leg Extension
1 Set
10 Reps
-
14B
Leg Curl
1 Set
10 Reps
-
14C
Chest Press (Machine)
1 Set
10 Reps
-
14D
Alternating Dumbbell Curl
1 Set
10 Reps
-
14E
V-Handle Tricep Pushdown (Cable)
1 Set
10 Reps
-
14F
Lateral Raise (Dumbbell)
1 Set
10 Reps
-
14G
Lat Pulldown
1 Set
10 Reps
-
14H
Abs Crunch (Machine)
1 Set
10 Reps
-
Day 1
1
Pec Deck (Machine)
4 Sets
8-10 Reps
-
2
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
-
-
3
Chest Press (Machine)
2 Sets
2 Sets
10 Reps
8 Reps
-
-
4
Wide Grip Lat Pulldown
4 Sets
12 Reps
-
5A
Seated Row (Cable)
4 Sets
10 Reps
-
5B
Pullover (Dumbbell)
4 Sets
12 Reps
-
6
Chest Supported Row (Machine)
3 Sets
12 Reps
-
7
Hyperextension
4 Sets
10-12 Reps
-
Day 2
1
Bicep Curl (Dumbbell)
4 Sets
15 Reps
-
2
Bicep Curl (Cable)
4 Sets
12 Reps
-
3
Seated Dumbbell Curl
4 Sets
15 Reps
-
4
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
-
5
French Press
4 Sets
15 Reps
-
6
Single Arm Pushdown
4 Sets
12 Reps
-
7
Shoulder Press (Machine)
2 Sets
2 Sets
8 Reps
6 Reps
-
-
8
Lateral Raise (Dumbbell)
4 Sets
8-10 Reps
-
9
Seated Lateral Raise
3 Sets
12 Reps
-
10
Reverse Pec Deck
3 Sets
15 Reps
-
Day 4
1
Leg Extension
4 Sets
12 Reps
-
2
Leg Press (45 Degrees)
2 Sets
2 Sets
10 Reps
8 Reps
-
-
3A
Walking Lunge (Dumbbell)
4 Sets
AMRAP
-
3B
Hyperextension
1 Set
AMRAP
-
4
Single Leg Extension
2 Sets
15 Reps
-
5
Leg Curl
3 Sets
11 Reps
-
6
Calf Raise (Leg Press)
4 Sets
25 Reps
-