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Aestheticsmaxxing

by Aesthetics Maxxer
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Program Description

Aestheticsmaxxing

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 14, 2024 06:43
  • Last Edited
    Oct 15, 2024 08:30
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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 (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
2
8 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
10 reps
-
4
Lateral Raise (Cable)
2
12 reps
-
5
Preacher Curl (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
2
8 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
10 reps
-
4
Lateral Raise (Cable)
2
12 reps
-
5
Preacher Curl (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
2
8 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
10 reps
-
4
Lateral Raise (Cable)
2
12 reps
-
5
Preacher Curl (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
2
8 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
10 reps
-
4
Lateral Raise (Cable)
2
12 reps
-
5
Preacher Curl (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
2
8 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
10 reps
-
4
Lateral Raise (Cable)
2
12 reps
-
5
Preacher Curl (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
2
8 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
10 reps
-
4
Lateral Raise (Cable)
2
12 reps
-
5
Preacher Curl (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
2
8 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
10 reps
-
4
Lateral Raise (Cable)
2
12 reps
-
5
Preacher Curl (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
2
8 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
10 reps
-
4
Lateral Raise (Cable)
2
12 reps
-
5
Preacher Curl (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
2
8 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
10 reps
-
4
Lateral Raise (Cable)
2
12 reps
-
5
Preacher Curl (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
2
8 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
10 reps
-
4
Lateral Raise (Cable)
2
12 reps
-
5
Preacher Curl (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
2
8 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
10 reps
-
4
Lateral Raise (Cable)
2
12 reps
-
5
Preacher Curl (Barbell)
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Incline Bench Press (Barbell)
2
8 reps
-
3
Behind-The-Neck Press (Smith Machine)
2
10 reps
-
4
Lateral Raise (Cable)
2
12 reps
-
5
Preacher Curl (Barbell)
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
10 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Barbell Row
2
8 reps
-
4
Pullover (Dumbbell)
2
10 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
10 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Barbell Row
2
8 reps
-
4
Pullover (Dumbbell)
2
10 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
10 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Barbell Row
2
8 reps
-
4
Pullover (Dumbbell)
2
10 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
10 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Barbell Row
2
8 reps
-
4
Pullover (Dumbbell)
2
10 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
10 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Barbell Row
2
8 reps
-
4
Pullover (Dumbbell)
2
10 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
10 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Barbell Row
2
8 reps
-
4
Pullover (Dumbbell)
2
10 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
10 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Barbell Row
2
8 reps
-
4
Pullover (Dumbbell)
2
10 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
10 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Barbell Row
2
8 reps
-
4
Pullover (Dumbbell)
2
10 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
10 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Barbell Row
2
8 reps
-
4
Pullover (Dumbbell)
2
10 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
10 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Barbell Row
2
8 reps
-
4
Pullover (Dumbbell)
2
10 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
10 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Barbell Row
2
8 reps
-
4
Pullover (Dumbbell)
2
10 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
10 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Barbell Row
2
8 reps
-
4
Pullover (Dumbbell)
2
10 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Hanging Toes To Bar
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Hanging Toes To Bar
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Hanging Toes To Bar
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Hanging Toes To Bar
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Hanging Toes To Bar
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Hanging Toes To Bar
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Hanging Toes To Bar
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Hanging Toes To Bar
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Hanging Toes To Bar
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Hanging Toes To Bar
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Hanging Toes To Bar
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Seated Calf Raise
3
15 reps
-
6
Hanging Toes To Bar
3
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
2
10 reps
-
3
Bench Press (Close Grip)
2
8 reps
-
4
Incline Bench Press (Barbell)
2
8 reps
-
5
Preacher Curl (Barbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
2
10 reps
-
3
Bench Press (Close Grip)
2
8 reps
-
4
Incline Bench Press (Barbell)
2
8 reps
-
5
Preacher Curl (Barbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
2
10 reps
-
3
Bench Press (Close Grip)
2
8 reps
-
4
Incline Bench Press (Barbell)
2
8 reps
-
5
Preacher Curl (Barbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
2
10 reps
-
3
Bench Press (Close Grip)
2
8 reps
-
4
Incline Bench Press (Barbell)
2
8 reps
-
5
Preacher Curl (Barbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
2
10 reps
-
3
Bench Press (Close Grip)
2
8 reps
-
4
Incline Bench Press (Barbell)
2
8 reps
-
5
Preacher Curl (Barbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
2
10 reps
-
3
Bench Press (Close Grip)
2
8 reps
-
4
Incline Bench Press (Barbell)
2
8 reps
-
5
Preacher Curl (Barbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
2
10 reps
-
3
Bench Press (Close Grip)
2
8 reps
-
4
Incline Bench Press (Barbell)
2
8 reps
-
5
Preacher Curl (Barbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
2
10 reps
-
3
Bench Press (Close Grip)
2
8 reps
-
4
Incline Bench Press (Barbell)
2
8 reps
-
5
Preacher Curl (Barbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
2
10 reps
-
3
Bench Press (Close Grip)
2
8 reps
-
4
Incline Bench Press (Barbell)
2
8 reps
-
5
Preacher Curl (Barbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
2
10 reps
-
3
Bench Press (Close Grip)
2
8 reps
-
4
Incline Bench Press (Barbell)
2
8 reps
-
5
Preacher Curl (Barbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
2
10 reps
-
3
Bench Press (Close Grip)
2
8 reps
-
4
Incline Bench Press (Barbell)
2
8 reps
-
5
Preacher Curl (Barbell)
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
2
10 reps
-
3
Bench Press (Close Grip)
2
8 reps
-
4
Incline Bench Press (Barbell)
2
8 reps
-
5
Preacher Curl (Barbell)
4
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
10 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Chin-Up (Weighted)
2
10 reps
-
4
Dumbbell Row
2
12 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
10 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Chin-Up (Weighted)
2
10 reps
-
4
Dumbbell Row
2
12 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
10 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Chin-Up (Weighted)
2
10 reps
-
4
Dumbbell Row
2
12 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
10 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Chin-Up (Weighted)
2
10 reps
-
4
Dumbbell Row
2
12 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
10 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Chin-Up (Weighted)
2
10 reps
-
4
Dumbbell Row
2
12 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
10 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Chin-Up (Weighted)
2
10 reps
-
4
Dumbbell Row
2
12 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
10 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Chin-Up (Weighted)
2
10 reps
-
4
Dumbbell Row
2
12 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
10 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Chin-Up (Weighted)
2
10 reps
-
4
Dumbbell Row
2
12 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
10 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Chin-Up (Weighted)
2
10 reps
-
4
Dumbbell Row
2
12 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
10 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Chin-Up (Weighted)
2
10 reps
-
4
Dumbbell Row
2
12 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
10 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Chin-Up (Weighted)
2
10 reps
-
4
Dumbbell Row
2
12 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
2
10 reps
-
2
Pull-Up (Weighted)
2
8 reps
-
3
Chin-Up (Weighted)
2
10 reps
-
4
Dumbbell Row
2
12 reps
-
5
JM Press (Smith Machine)
3
8 reps
-
6
Tricep Pushdown (Cable)
2
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
-
2
Incline Bench Press (Barbell)
2 Sets
8 Reps
-
3
Behind-The-Neck Press (Smith Machine)
2 Sets
10 Reps
-
4
Lateral Raise (Cable)
2 Sets
12 Reps
-
5
Preacher Curl (Barbell)
4 Sets
8 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Leg Extension
3 Sets
10 Reps
-
4
Lying Leg Curl
3 Sets
12 Reps
-
5
Seated Calf Raise
3 Sets
15 Reps
-
6
Hanging Toes To Bar
3 Sets
@10
Day 4
1
Overhead Press (Barbell)
3 Sets
8 Reps
-
2
Lateral Raise (Dumbbell)
2 Sets
10 Reps
-
3
Bench Press (Close Grip)
2 Sets
8 Reps
-
4
Incline Bench Press (Barbell)
2 Sets
8 Reps
-
5
Preacher Curl (Barbell)
4 Sets
8 Reps
-
Day 2
1
Rack Pull (Barbell)
2 Sets
10 Reps
-
2
Pull-Up (Weighted)
2 Sets
8 Reps
-
3
Barbell Row
2 Sets
8 Reps
-
4
Pullover (Dumbbell)
2 Sets
10 Reps
-
5
JM Press (Smith Machine)
3 Sets
8 Reps
-
6
Tricep Pushdown (Cable)
2 Sets
10 Reps
-
Day 5
1
Rack Pull (Barbell)
2 Sets
10 Reps
-
2
Pull-Up (Weighted)
2 Sets
8 Reps
-
3
Chin-Up (Weighted)
2 Sets
10 Reps
-
4
Dumbbell Row
2 Sets
12 Reps
-
5
JM Press (Smith Machine)
3 Sets
8 Reps
-
6
Tricep Pushdown (Cable)
2 Sets
10 Reps
-