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Strong Unc Program

by Vladimir T.

Program Description

Program for intermediate and advanced lifters who want to get stronger and bigger. Program is based on Upper Lower (even closer Torso Limbs) 4 day split. Best layout is: Monday - Workout 1 Tuesday- Workout 2 Wednesday - recovery Thursday - Workout 3 Friday - Workout 4 Saturday & Sunday - recovery

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 14, 2024 06:12
  • Last Edited
    Dec 14, 2024 07:53
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
-
2
Cable Crossover
1
-
3
Rack Chins
2
-
4
Bent Over Row (Barbell)
2
-
5
Lateral Raise (Cable)
2
-
6
Rear Delt Fly (Cable)
2
-
7
Front Raise (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
-
2
Cable Crossover
1
-
3
Rack Chins
2
-
4
Bent Over Row (Barbell)
2
-
5
Lateral Raise (Cable)
2
-
6
Rear Delt Fly (Cable)
2
-
7
Front Raise (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
-
2
Cable Crossover
1
-
3
Rack Chins
2
-
4
Bent Over Row (Barbell)
2
-
5
Lateral Raise (Cable)
2
-
6
Rear Delt Fly (Cable)
2
-
7
Front Raise (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
-
2
Cable Crossover
1
-
3
Rack Chins
2
-
4
Bent Over Row (Barbell)
2
-
5
Lateral Raise (Cable)
2
-
6
Rear Delt Fly (Cable)
2
-
7
Front Raise (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
-
2
Cable Crossover
1
-
3
Rack Chins
2
-
4
Bent Over Row (Barbell)
2
-
5
Lateral Raise (Cable)
2
-
6
Rear Delt Fly (Cable)
2
-
7
Front Raise (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
-
2
Cable Crossover
1
-
3
Rack Chins
2
-
4
Bent Over Row (Barbell)
2
-
5
Lateral Raise (Cable)
2
-
6
Rear Delt Fly (Cable)
2
-
7
Front Raise (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
-
2
Cable Crossover
1
-
3
Rack Chins
2
-
4
Bent Over Row (Barbell)
2
-
5
Lateral Raise (Cable)
2
-
6
Rear Delt Fly (Cable)
2
-
7
Front Raise (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
-
2
Cable Crossover
1
-
3
Rack Chins
2
-
4
Bent Over Row (Barbell)
2
-
5
Lateral Raise (Cable)
2
-
6
Rear Delt Fly (Cable)
2
-
7
Front Raise (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
-
2
Cable Crossover
1
-
3
Rack Chins
2
-
4
Bent Over Row (Barbell)
2
-
5
Lateral Raise (Cable)
2
-
6
Rear Delt Fly (Cable)
2
-
7
Front Raise (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
-
2
Cable Crossover
1
-
3
Rack Chins
2
-
4
Bent Over Row (Barbell)
2
-
5
Lateral Raise (Cable)
2
-
6
Rear Delt Fly (Cable)
2
-
7
Front Raise (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
-
2
Cable Crossover
1
-
3
Rack Chins
2
-
4
Bent Over Row (Barbell)
2
-
5
Lateral Raise (Cable)
2
-
6
Rear Delt Fly (Cable)
2
-
7
Front Raise (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
-
2
Cable Crossover
1
-
3
Rack Chins
2
-
4
Bent Over Row (Barbell)
2
-
5
Lateral Raise (Cable)
2
-
6
Rear Delt Fly (Cable)
2
-
7
Front Raise (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
-
2
Cable Crossover
1
-
3
Rack Chins
2
-
4
Bent Over Row (Barbell)
2
-
5
Lateral Raise (Cable)
2
-
6
Rear Delt Fly (Cable)
2
-
7
Front Raise (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
-
2
Cable Crossover
1
-
3
Rack Chins
2
-
4
Bent Over Row (Barbell)
2
-
5
Lateral Raise (Cable)
2
-
6
Rear Delt Fly (Cable)
2
-
7
Front Raise (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
-
2
Cable Crossover
1
-
3
Rack Chins
2
-
4
Bent Over Row (Barbell)
2
-
5
Lateral Raise (Cable)
2
-
6
Rear Delt Fly (Cable)
2
-
7
Front Raise (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
2
-
2
Cable Crossover
1
-
3
Rack Chins
2
-
4
Bent Over Row (Barbell)
2
-
5
Lateral Raise (Cable)
2
-
6
Rear Delt Fly (Cable)
2
-
7
Front Raise (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Sissy Squat (Weighted)
1
-
3
Seated Hamstring Curl
2
-
4
Single Arm Pushdown
2
-
5
Face Away Cable Curl
1
-
6
Single Arm Overhead Tricep Extension
1
-
7
Bicep Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Sissy Squat (Weighted)
1
-
3
Seated Hamstring Curl
2
-
4
Single Arm Pushdown
2
-
5
Face Away Cable Curl
1
-
6
Single Arm Overhead Tricep Extension
1
-
7
Bicep Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Sissy Squat (Weighted)
1
-
3
Seated Hamstring Curl
2
-
4
Single Arm Pushdown
2
-
5
Face Away Cable Curl
1
-
6
Single Arm Overhead Tricep Extension
1
-
7
Bicep Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Sissy Squat (Weighted)
1
-
3
Seated Hamstring Curl
2
-
4
Single Arm Pushdown
2
-
5
Face Away Cable Curl
1
-
6
Single Arm Overhead Tricep Extension
1
-
7
Bicep Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Sissy Squat (Weighted)
1
-
3
Seated Hamstring Curl
2
-
4
Single Arm Pushdown
2
-
5
Face Away Cable Curl
1
-
6
Single Arm Overhead Tricep Extension
1
-
7
Bicep Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Sissy Squat (Weighted)
1
-
3
Seated Hamstring Curl
2
-
4
Single Arm Pushdown
2
-
5
Face Away Cable Curl
1
-
6
Single Arm Overhead Tricep Extension
1
-
7
Bicep Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Sissy Squat (Weighted)
1
-
3
Seated Hamstring Curl
2
-
4
Single Arm Pushdown
2
-
5
Face Away Cable Curl
1
-
6
Single Arm Overhead Tricep Extension
1
-
7
Bicep Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Sissy Squat (Weighted)
1
-
3
Seated Hamstring Curl
2
-
4
Single Arm Pushdown
2
-
5
Face Away Cable Curl
1
-
6
Single Arm Overhead Tricep Extension
1
-
7
Bicep Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Sissy Squat (Weighted)
1
-
3
Seated Hamstring Curl
2
-
4
Single Arm Pushdown
2
-
5
Face Away Cable Curl
1
-
6
Single Arm Overhead Tricep Extension
1
-
7
Bicep Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Sissy Squat (Weighted)
1
-
3
Seated Hamstring Curl
2
-
4
Single Arm Pushdown
2
-
5
Face Away Cable Curl
1
-
6
Single Arm Overhead Tricep Extension
1
-
7
Bicep Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Sissy Squat (Weighted)
1
-
3
Seated Hamstring Curl
2
-
4
Single Arm Pushdown
2
-
5
Face Away Cable Curl
1
-
6
Single Arm Overhead Tricep Extension
1
-
7
Bicep Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Sissy Squat (Weighted)
1
-
3
Seated Hamstring Curl
2
-
4
Single Arm Pushdown
2
-
5
Face Away Cable Curl
1
-
6
Single Arm Overhead Tricep Extension
1
-
7
Bicep Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Sissy Squat (Weighted)
1
-
3
Seated Hamstring Curl
2
-
4
Single Arm Pushdown
2
-
5
Face Away Cable Curl
1
-
6
Single Arm Overhead Tricep Extension
1
-
7
Bicep Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Sissy Squat (Weighted)
1
-
3
Seated Hamstring Curl
2
-
4
Single Arm Pushdown
2
-
5
Face Away Cable Curl
1
-
6
Single Arm Overhead Tricep Extension
1
-
7
Bicep Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Sissy Squat (Weighted)
1
-
3
Seated Hamstring Curl
2
-
4
Single Arm Pushdown
2
-
5
Face Away Cable Curl
1
-
6
Single Arm Overhead Tricep Extension
1
-
7
Bicep Curl (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Sissy Squat (Weighted)
1
-
3
Seated Hamstring Curl
2
-
4
Single Arm Pushdown
2
-
5
Face Away Cable Curl
1
-
6
Single Arm Overhead Tricep Extension
1
-
7
Bicep Curl (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Ring Rack Chins
2
-
3
One Arm Bent Over Row
1
-
4
Lateral Raise (Dumbbell)
3
-
5
Seated Overhead Press (Barbell)
1
-
6
Lying Pullover (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Ring Rack Chins
2
-
3
One Arm Bent Over Row
1
-
4
Lateral Raise (Dumbbell)
3
-
5
Seated Overhead Press (Barbell)
1
-
6
Lying Pullover (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Ring Rack Chins
2
-
3
One Arm Bent Over Row
1
-
4
Lateral Raise (Dumbbell)
3
-
5
Seated Overhead Press (Barbell)
1
-
6
Lying Pullover (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Ring Rack Chins
2
-
3
One Arm Bent Over Row
1
-
4
Lateral Raise (Dumbbell)
3
-
5
Seated Overhead Press (Barbell)
1
-
6
Lying Pullover (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Ring Rack Chins
2
-
3
One Arm Bent Over Row
1
-
4
Lateral Raise (Dumbbell)
3
-
5
Seated Overhead Press (Barbell)
1
-
6
Lying Pullover (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Ring Rack Chins
2
-
3
One Arm Bent Over Row
1
-
4
Lateral Raise (Dumbbell)
3
-
5
Seated Overhead Press (Barbell)
1
-
6
Lying Pullover (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Ring Rack Chins
2
-
3
One Arm Bent Over Row
1
-
4
Lateral Raise (Dumbbell)
3
-
5
Seated Overhead Press (Barbell)
1
-
6
Lying Pullover (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Ring Rack Chins
2
-
3
One Arm Bent Over Row
1
-
4
Lateral Raise (Dumbbell)
3
-
5
Seated Overhead Press (Barbell)
1
-
6
Lying Pullover (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Ring Rack Chins
2
-
3
One Arm Bent Over Row
1
-
4
Lateral Raise (Dumbbell)
3
-
5
Seated Overhead Press (Barbell)
1
-
6
Lying Pullover (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Ring Rack Chins
2
-
3
One Arm Bent Over Row
1
-
4
Lateral Raise (Dumbbell)
3
-
5
Seated Overhead Press (Barbell)
1
-
6
Lying Pullover (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Ring Rack Chins
2
-
3
One Arm Bent Over Row
1
-
4
Lateral Raise (Dumbbell)
3
-
5
Seated Overhead Press (Barbell)
1
-
6
Lying Pullover (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Ring Rack Chins
2
-
3
One Arm Bent Over Row
1
-
4
Lateral Raise (Dumbbell)
3
-
5
Seated Overhead Press (Barbell)
1
-
6
Lying Pullover (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Ring Rack Chins
2
-
3
One Arm Bent Over Row
1
-
4
Lateral Raise (Dumbbell)
3
-
5
Seated Overhead Press (Barbell)
1
-
6
Lying Pullover (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Ring Rack Chins
2
-
3
One Arm Bent Over Row
1
-
4
Lateral Raise (Dumbbell)
3
-
5
Seated Overhead Press (Barbell)
1
-
6
Lying Pullover (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Ring Rack Chins
2
-
3
One Arm Bent Over Row
1
-
4
Lateral Raise (Dumbbell)
3
-
5
Seated Overhead Press (Barbell)
1
-
6
Lying Pullover (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Ring Rack Chins
2
-
3
One Arm Bent Over Row
1
-
4
Lateral Raise (Dumbbell)
3
-
5
Seated Overhead Press (Barbell)
1
-
6
Lying Pullover (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Hack Squat
3
-
3
Skull Crusher (Dumbbell)
1
-
4
Overhead Tricep Extension (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Hammer Curl (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Hack Squat
3
-
3
Skull Crusher (Dumbbell)
1
-
4
Overhead Tricep Extension (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Hammer Curl (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Hack Squat
3
-
3
Skull Crusher (Dumbbell)
1
-
4
Overhead Tricep Extension (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Hammer Curl (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Hack Squat
3
-
3
Skull Crusher (Dumbbell)
1
-
4
Overhead Tricep Extension (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Hammer Curl (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Hack Squat
3
-
3
Skull Crusher (Dumbbell)
1
-
4
Overhead Tricep Extension (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Hammer Curl (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Hack Squat
3
-
3
Skull Crusher (Dumbbell)
1
-
4
Overhead Tricep Extension (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Hammer Curl (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Hack Squat
3
-
3
Skull Crusher (Dumbbell)
1
-
4
Overhead Tricep Extension (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Hammer Curl (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Hack Squat
3
-
3
Skull Crusher (Dumbbell)
1
-
4
Overhead Tricep Extension (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Hammer Curl (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Hack Squat
3
-
3
Skull Crusher (Dumbbell)
1
-
4
Overhead Tricep Extension (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Hammer Curl (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Hack Squat
3
-
3
Skull Crusher (Dumbbell)
1
-
4
Overhead Tricep Extension (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Hammer Curl (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Hack Squat
3
-
3
Skull Crusher (Dumbbell)
1
-
4
Overhead Tricep Extension (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Hammer Curl (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Hack Squat
3
-
3
Skull Crusher (Dumbbell)
1
-
4
Overhead Tricep Extension (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Hammer Curl (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Hack Squat
3
-
3
Skull Crusher (Dumbbell)
1
-
4
Overhead Tricep Extension (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Hammer Curl (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Hack Squat
3
-
3
Skull Crusher (Dumbbell)
1
-
4
Overhead Tricep Extension (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Hammer Curl (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Hack Squat
3
-
3
Skull Crusher (Dumbbell)
1
-
4
Overhead Tricep Extension (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Hammer Curl (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Hack Squat
3
-
3
Skull Crusher (Dumbbell)
1
-
4
Overhead Tricep Extension (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Hammer Curl (Cable)
2
-
Week 1
1 / 16 Weeks
Day 1
1
Larsen Press (Barbell)
2 Sets
-
2
Cable Crossover
1 Set
-
3
Rack Chins
2 Sets
-
4
Bent Over Row (Barbell)
2 Sets
-
5
Lateral Raise (Cable)
2 Sets
-
6
Rear Delt Fly (Cable)
2 Sets
-
7
Front Raise (Cable)
2 Sets
-
Day 2
1
Squat (Barbell)
2 Sets
-
2
Sissy Squat (Weighted)
1 Set
-
3
Seated Hamstring Curl
2 Sets
-
4
Single Arm Pushdown
2 Sets
-
5
Face Away Cable Curl
1 Set
-
6
Single Arm Overhead Tricep Extension
1 Set
-
7
Bicep Curl (Cable)
2 Sets
-
Day 3
1
Bench Press (Dumbbell)
3 Sets
-
2
Ring Rack Chins
2 Sets
-
3
One Arm Bent Over Row
1 Set
-
4
Lateral Raise (Dumbbell)
3 Sets
-
5
Seated Overhead Press (Barbell)
1 Set
-
6
Lying Pullover (Cable)
1 Set
-
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
-
2
Hack Squat
3 Sets
-
3
Skull Crusher (Dumbbell)
1 Set
-
4
Overhead Tricep Extension (Cable)
2 Sets
-
5
Preacher Curl (Dumbbell)
2 Sets
-
6
Hammer Curl (Cable)
2 Sets
-