5.0
(1 rating)
Program Description
Sigma upper lower program that will make you get bulky and toned muscle
Program Overview
- LevelNovice, Intermediate, Beginner, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedOct 26, 2024 11:16
- Last EditedJan 11, 2025 07:06
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Incline Chest Press (Machine)
2
6-8 reps
-
2
Unilateral Bicep Curl
4
6-8 reps
-
3
Single Arm Tricep Extension (Cable)
4
6-8 reps
-
4
Lateral Raise (Cable)
4
6-8 reps
-
5
Pronated Cable Curl
2
6-8 reps
-
6
Chest Supported Row (Machine)
2
6-8 reps
-
7
Unilateral Lat Pulldown
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
-
2
Unilateral Bicep Curl
4
6-8 reps
-
3
Tricep Extension (Machine)
2
6-8 reps
-
4
Chest Supported Row (Machine)
2
6-8 reps
-
5
Lateral Raise (Cable)
2
4-8 reps
-
6
Wide Grip Lat Pulldown
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
-
2
Preacher Curl (Dumbbell)
4
6-8 reps
-
3
Tricep Extension (Machine)
2
6-8 reps
-
4
Chest Supported Row (Machine)
2
6-8 reps
-
5
Lateral Raise (Cable)
2
4-8 reps
-
6
Wide Grip Lat Pulldown
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
-
2
Preacher Curl (Dumbbell)
4
6-8 reps
-
3
Tricep Extension (Machine)
2
6-8 reps
-
4
Chest Supported Row (Machine)
2
6-8 reps
-
5
Shoulder Press (Machine)
2
6-8 reps
-
6
Wide Grip Lat Pulldown
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Flat Chest Press (Converging)
2
6-8 reps
-
2
Preacher Curl (Dumbbell)
4
6-8 reps
-
3
Tricep Extension (Machine)
2
6-8 reps
-
4
Chest Supported Row (Machine)
2
6-8 reps
-
5
Shoulder Press (Machine)
2
6-8 reps
-
6
Wide Grip Pull-Up
2
6-8 reps
-
7
Seated Row (Cable)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
6-8 reps
-
2
Preacher Curl (Dumbbell)
4
6-8 reps
-
3
Tricep Extension (Machine)
2
6-8 reps
-
4
Chest Supported Row (Machine)
2
6-8 reps
-
5
Shoulder Press (Machine)
2
6-8 reps
-
6
Wide Grip Pull-Up
2
6-8 reps
-
7
Seated Row (Cable)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-8 reps
-
2
Preacher Curl (Dumbbell)
4
6-8 reps
-
3
Single Arm Tricep Extension (Cable)
2
6-8 reps
-
4
Chest Supported Row (Machine)
2
6-8 reps
-
5
Shoulder Press (Machine)
2
6-8 reps
-
6
Wide Grip Pull-Up
2
6-8 reps
-
7
Single Arm Row (Cable)
2
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
3-8 reps
-
2
Preacher Curl (EZ Bar)
2
3-8 reps
-
3
Single Arm Tricep Extension (Cable)
2
3-8 reps
-
4
Chest Supported Row (Machine)
2
3-8 reps
-
5
Shoulder Press (Machine)
2
3-8 reps
-
6
Single Arm Lat Row (Chest Supported)
4
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
3-8 reps
-
2
Preacher Curl (EZ Bar)
2
3-8 reps
-
3
Single Arm Tricep Extension (Cable)
2
3-8 reps
-
4
Chest Supported Row (Machine)
2
3-8 reps
-
5
Seated Overhead Press
2
3-8 reps
-
6
Single Arm Lat Row (Chest Supported)
4
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
3-8 reps
-
2
Preacher Curl (EZ Bar)
1
3-8 reps
-
3
Tricep Pushdown (Cable)
1
3-6 reps
-
4
Chest Supported Row (Machine)
1
3-8 reps
-
5
Seated Overhead Press
1
3-8 reps
-
6
Single Arm Lat Row (Chest Supported)
2
3-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
3-8 reps
-
2
Preacher Curl (EZ Bar)
1
3-8 reps
-
3
Tricep Pushdown (Cable)
1
3-6 reps
-
4
Chest Supported Row (Machine)
1
3-8 reps
-
5
Seated Overhead Press
1
3-8 reps
-
6
Single Arm Lat Row (Chest Supported)
2
3-6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
3-8 reps
-
2
Preacher Curl (EZ Bar)
1
3-8 reps
-
3
Single Arm Pushdown
2
3-6 reps
-
4
Chest Supported Row (Machine)
1
3-8 reps
-
5
Seated Overhead Press
1
3-8 reps
-
6
Single Arm Lat Row (Chest Supported)
2
3-6 reps
-
7
Cable Crunch
1
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Seated Hamstring Curl
2
6-8 reps
-
4
Squat (Smith Machine)
2
4-8 reps
-
5
Unilateral Leg Extension
2
6-8 reps
-
6
Hip Adductor (Machine)
1
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Seated Hamstring Curl
2
6-8 reps
-
4
Squat (Smith Machine)
2
4-8 reps
-
5
Unilateral Leg Extension
2
6-8 reps
-
6
Rear Delt Fly (Machine)
1
6-8 reps
-
7
Hip Adductor (Machine)
1
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Seated Hamstring Curl
2
6-8 reps
-
4
Squat (Smith Machine)
2
4-8 reps
-
5
Unilateral Leg Extension
2
6-8 reps
-
6
Rear Delt Fly (Machine)
1
6-8 reps
-
7
Hip Adductor (Machine)
1
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
4
6-8 reps
-
2
Squat (Smith Machine)
2
4-8 reps
-
3
Lying Leg Curl
2
6-8 reps
-
4
Romanian Deadlift (Barbell)
2
6-8 reps
-
5
Unilateral Leg Extension
2
6-8 reps
-
6
Back Extension
1
6-8 reps
-
7
Hip Adductor (Machine)
1
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
4
6-8 reps
-
2
Lying Leg Curl
2
6-8 reps
-
3
Squat (Smith Machine)
2
4-8 reps
-
4
Romanian Deadlift (Barbell)
2
6-8 reps
-
5
Unilateral Leg Extension
2
6-8 reps
-
6
Rear Delt Fly (Machine)
1
6-8 reps
-
7
Hip Adductor (Machine)
1
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
4
6-8 reps
-
2
Lying Leg Curl
2
6-8 reps
-
3
Squat (Smith Machine)
2
4-8 reps
-
4
Romanian Deadlift (Barbell)
2
6-8 reps
-
5
Unilateral Leg Extension
2
6-8 reps
-
6
Rear Delt Fly (Machine)
2
6-8 reps
-
7
Hip Adductor (Machine)
1
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
4
6-8 reps
-
2
Seated Hamstring Curl
2
6-8 reps
-
3
Leg Press (45 Degrees)
2
4-8 reps
-
4
Romanian Deadlift (Barbell)
2
6-8 reps
-
5
Unilateral Leg Extension
2
6-8 reps
-
6
Rear Delt Fly (Machine)
2
6-8 reps
-
7
Hip Adductor (Machine)
1
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
4
3-8 reps
-
2
Seated Hamstring Curl
2
3-8 reps
-
3
Leg Press (45 Degrees)
2
3-8 reps
-
4
Romanian Deadlift (Barbell)
1
3-8 reps
-
5
Unilateral Leg Extension
2
3-8 reps
-
6
Back Extension
1
3-8 reps
-
7
Hip Adductor (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
4
3-8 reps
-
2
Seated Hamstring Curl
2
3-8 reps
-
3
Leg Press (45 Degrees)
2
3-8 reps
-
4
Romanian Deadlift (Barbell)
1
3-8 reps
-
5
Unilateral Leg Extension
2
3-8 reps
-
6
Back Extension
1
3-8 reps
-
7
Hip Adductor (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
4
3-8 reps
-
2
Seated Hamstring Curl
1
3-8 reps
-
3
Leg Press (45 Degrees)
1
3-8 reps
-
4
Romanian Deadlift (Barbell)
1
3-8 reps
-
5
Unilateral Leg Extension
2
3-8 reps
-
6
Back Extension
1
3-8 reps
-
7
Hip Adductor (Machine)
1
3-8 reps
-
8
Hip Abductor (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
4
3-8 reps
-
2
Seated Hamstring Curl
1
3-8 reps
-
3
Leg Press (45 Degrees)
1
3-8 reps
-
4
Romanian Deadlift (Barbell)
1
3-8 reps
-
5
Unilateral Leg Extension
2
3-8 reps
-
6
Back Extension
1
3-8 reps
-
7
Hip Adductor (Machine)
1
3-8 reps
-
8
Hip Abductor (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
4
3-8 reps
-
2
Seated Hamstring Curl
1
3-8 reps
-
3
Unilateral Leg Extension
2
3-8 reps
-
4
Romanian Deadlift (Barbell)
1
3-8 reps
-
5
Hack Squat
1
3-8 reps
-
6
Back Extension
1
3-8 reps
-
7
Hip Adductor (Machine)
1
3-8 reps
-
8
Hip Abductor (Machine)
1
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
6-8 reps
-
2
Chest Supported Row (Machine)
2
6-8 reps
-
3
Unilateral Hammer Curl
4
6-8 reps
-
4
Shoulder Press (Machine)
2
6-8 reps
-
5
Unilateral Lat Pulldown
4
6-8 reps
-
6
Pec Deck (Machine)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
6-8 reps
-
2
Chest Supported Row (Machine)
2
6-8 reps
-
3
Unilateral Hammer Curl
4
6-8 reps
-
4
Shoulder Press (Machine)
2
6-8 reps
-
5
Wide Grip Lat Pulldown
2
6-8 reps
-
6
Pec Deck (Machine)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
6-8 reps
-
2
Seated Row (Cable)
2
6-8 reps
-
3
Unilateral Hammer Curl
4
6-8 reps
-
4
Shoulder Press (Machine)
2
6-8 reps
-
5
Wide Grip Lat Pulldown
2
6-8 reps
-
6
Pec Deck (Machine)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
6-8 reps
-
2
Seated Row (Cable)
2
6-8 reps
-
3
Unilateral Hammer Curl
4
6-8 reps
-
4
Shoulder Press (Machine)
2
6-8 reps
-
5
Wide Grip Lat Pulldown
2
6-8 reps
-
6
Pec Deck (Machine)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
6-8 reps
-
2
Seated Row (Cable)
2
6-8 reps
-
3
Unilateral Hammer Curl
4
6-8 reps
-
4
Shoulder Press (Machine)
2
6-8 reps
-
5
Wide Grip Pull-Up
2
-
6
Pec Deck (Machine)
2
6-8 reps
-
7
Chest Supported Row (Machine)
1
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
6-8 reps
-
2
Preacher Curl (Dumbbell)
4
4-8 reps
-
3
Seated Row (Cable)
2
6-8 reps
-
4
Shoulder Press (Machine)
2
6-8 reps
-
5
Wide Grip Pull-Up
2
-
6
Pec Deck (Machine)
2
6-8 reps
-
7
Chest Supported Row (Machine)
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
6-8 reps
-
2
Preacher Curl (Dumbbell)
4
4-8 reps
-
3
Shoulder Press (Machine)
2
6-8 reps
-
4
Lat Pulldown Machine
2
-
5
Pec Deck (Machine)
2
6-8 reps
-
6
Chest Supported Row (Machine)
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
3-8 reps
-
2
Preacher Curl (EZ Bar)
2
3-8 reps
-
3
JM Press
2
3-8 reps
-
4
Lat Pulldown Machine
2
3-8 reps
-
5
Pec Deck (Machine)
2
3-8 reps
-
6
Chest Supported Row (Machine)
2
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press
2
3-8 reps
-
2
Preacher Curl (EZ Bar)
2
3-8 reps
-
3
JM Press
2
3-8 reps
-
4
Lat Pulldown Machine
2
3-8 reps
-
5
Pec Deck (Machine)
2
3-8 reps
-
6
Chest Supported Row (Machine)
2
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press
1
3-8 reps
-
2
Preacher Curl (EZ Bar)
1
3-8 reps
-
3
Tricep Pushdown (Cable)
1
3-6 reps
-
4
Wide Grip Lat Pulldown
1
3-8 reps
-
5
Pec Deck (Machine)
1
3-8 reps
-
6
Chest Supported Row (Machine)
1
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press
1
3-8 reps
-
2
Preacher Curl (EZ Bar)
1
3-8 reps
-
3
Tricep Pushdown (Cable)
1
3-6 reps
-
4
Wide Grip Lat Pulldown
1
4-8 reps
-
5
Pec Deck (Machine)
1
3-8 reps
-
6
Chest Supported Row (Machine)
1
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press
1
3-8 reps
-
2
Preacher Curl (EZ Bar)
1
3-8 reps
-
3
Single Arm Pushdown
2
3-6 reps
-
4
Wide Grip Lat Pulldown
1
3-8 reps
-
5
Pec Deck (Machine)
1
3-8 reps
-
6
Chest Supported Row (Machine)
1
3-8 reps
-
7
Cable Crunch
1
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
4-8 reps
-
2
Single Leg Calf Raise
4
6-8 reps
-
3
Unilateral Leg Extension
4
6-8 reps
-
4
Seated Hamstring Curl
2
6-8 reps
-
5
Unilateral Bicep Curl
4
6-8 reps
-
6
Back Extension
1
6-8 reps
-
7
Hip Adductor (Machine)
1
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Unilateral Leg Extension
4
6-8 reps
-
2
Single Leg Calf Raise
4
6-8 reps
-
3
Squat (Smith Machine)
2
4-8 reps
-
4
Seated Hamstring Curl
2
6-8 reps
-
5
Unilateral Bicep Curl
4
6-8 reps
-
6
Back Extension
1
6-8 reps
-
7
Hip Adductor (Machine)
1
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Unilateral Leg Extension
4
6-8 reps
-
2
Single Leg Calf Raise
4
6-8 reps
-
3
Squat (Smith Machine)
2
4-8 reps
-
4
Seated Hamstring Curl
2
6-8 reps
-
5
Unilateral Bicep Curl
4
6-8 reps
-
6
Back Extension
1
6-8 reps
-
7
Hip Adductor (Machine)
1
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
4
6-8 reps
-
2
Unilateral Leg Extension
4
6-8 reps
-
3
Lying Leg Curl
2
6-8 reps
-
4
Squat (Smith Machine)
2
4-8 reps
-
5
Romanian Deadlift (Barbell)
2
6-8 reps
-
6
Back Extension
1
6-8 reps
-
7
Hip Adductor (Machine)
1
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
4
6-8 reps
-
2
Unilateral Leg Extension
4
6-8 reps
-
3
Lying Leg Curl
2
6-8 reps
-
4
Squat (Smith Machine)
2
4-8 reps
-
5
Back Extension
2
-
6
Rear Delt Fly (Machine)
1
-
7
Hip Adductor (Machine)
1
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
4
6-8 reps
-
2
Unilateral Leg Extension
4
6-8 reps
-
3
Lying Leg Curl
2
6-8 reps
-
4
Squat (Smith Machine)
2
4-8 reps
-
5
Back Extension
2
-
6
Rear Delt Fly (Machine)
2
-
7
Hip Adductor (Machine)
1
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
4
6-8 reps
-
2
Unilateral Leg Extension
4
6-8 reps
-
3
Seated Hamstring Curl
1
6-8 reps
-
4
Leg Press (45 Degrees)
2
4-8 reps
-
5
Back Extension
2
-
6
Hip Adductor (Machine)
1
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
4
3-8 reps
-
2
Unilateral Leg Extension
4
3-8 reps
-
3
Seated Hamstring Curl
1
3-8 reps
-
4
Leg Press (45 Degrees)
2
3-8 reps
-
5
Back Extension
2
3-8 reps
-
6
Romanian Deadlift (Barbell)
1
3-8 reps
-
7
Hip Adductor (Machine)
1
3-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
4
3-8 reps
-
2
Unilateral Leg Extension
4
3-8 reps
-
3
Seated Hamstring Curl
1
3-8 reps
-
4
Leg Press (45 Degrees)
2
3-8 reps
-
5
Back Extension
2
3-8 reps
-
6
Romanian Deadlift (Barbell)
1
3-8 reps
-
7
Hip Adductor (Machine)
1
3-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
4
3-8 reps
-
2
Unilateral Leg Extension
4
3-8 reps
-
3
Seated Hamstring Curl
1
3-8 reps
-
4
Leg Press (45 Degrees)
1
3-8 reps
-
5
Back Extension
1
3-8 reps
-
6
Romanian Deadlift (Barbell)
1
3-8 reps
-
7
Hip Adductor (Machine)
1
3-8 reps
-
8
Hip Abductor (Machine)
1
3-6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
4
3-8 reps
-
2
Unilateral Leg Extension
4
3-8 reps
-
3
Seated Hamstring Curl
1
3-8 reps
-
4
Leg Press (45 Degrees)
1
3-8 reps
-
5
Back Extension
1
3-8 reps
-
6
Romanian Deadlift (Barbell)
1
3-8 reps
-
7
Hip Adductor (Machine)
1
3-8 reps
-
8
Hip Abductor (Machine)
1
3-6 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Leg Calf Raise
4
3-8 reps
-
2
Unilateral Leg Extension
4
3-8 reps
-
3
Seated Hamstring Curl
1
3-8 reps
-
4
Romanian Deadlift (Barbell)
1
3-8 reps
-
5
Hack Squat
1
3-8 reps
-
6
Back Extension
1
3-8 reps
-
7
Hip Adductor (Machine)
1
3-8 reps
-
8
Hip Abductor (Machine)
1
3-6 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Chest Press (Machine)2 Sets
6-8 Reps
-
2
Unilateral Bicep Curl4 Sets
6-8 Reps
-
3
Single Arm Tricep Extension (Cable)4 Sets
6-8 Reps
-
4
Lateral Raise (Cable)4 Sets
6-8 Reps
-
5
Pronated Cable Curl2 Sets
6-8 Reps
-
6
Chest Supported Row (Machine)2 Sets
6-8 Reps
-
7
Unilateral Lat Pulldown4 Sets
6-8 Reps
-
Day 2
1
Single Leg Calf Raise4 Sets
6-8 Reps
-
2
Romanian Deadlift (Barbell)2 Sets
6-8 Reps
-
3
Seated Hamstring Curl2 Sets
6-8 Reps
-
4
Squat (Smith Machine)2 Sets
4-8 Reps
-
5
Unilateral Leg Extension2 Sets
6-8 Reps
-
6
Hip Adductor (Machine)1 Set
6-8 Reps
-
Day 3
1
JM Press2 Sets
6-8 Reps
-
2
Chest Supported Row (Machine)2 Sets
6-8 Reps
-
3
Unilateral Hammer Curl4 Sets
6-8 Reps
-
4
Shoulder Press (Machine)2 Sets
6-8 Reps
-
5
Unilateral Lat Pulldown4 Sets
6-8 Reps
-
6
Pec Deck (Machine)2 Sets
6-8 Reps
-
Day 4
1
Squat (Smith Machine)2 Sets
4-8 Reps
-
2
Single Leg Calf Raise4 Sets
6-8 Reps
-
3
Unilateral Leg Extension4 Sets
6-8 Reps
-
4
Seated Hamstring Curl2 Sets
6-8 Reps
-
5
Unilateral Bicep Curl4 Sets
6-8 Reps
-
6
Back Extension1 Set
6-8 Reps
-
7
Hip Adductor (Machine)1 Set
6-8 Reps
-