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BoostcampPNG

Chest back arms leg

by Amir A.
4 athletes joined

Program Description

Daily workout per body parts

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 17, 2024 01:18
  • Last Edited
    Dec 27, 2024 04:35
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
4
Pec Fly (Dumbbell)
3
10 reps
RPE 6.5
5
Cable Crossover
3
10 reps
RPE 6.5
6
Chest Fly (Machine)
3
10 reps
RPE 6.5
7
Bicep Curl (Barbell)
3
10 reps
RPE 6.5
8
Hammer Curl
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
4
Pec Fly (Dumbbell)
3
10 reps
RPE 6.5
5
Cable Crossover
3
10 reps
RPE 6.5
6
Chest Fly (Machine)
3
10 reps
RPE 6.5
7
Bicep Curl (Barbell)
3
10 reps
RPE 6.5
8
Hammer Curl
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
4
Pec Fly (Dumbbell)
3
10 reps
RPE 6.5
5
Cable Crossover
3
10 reps
RPE 6.5
6
Chest Fly (Machine)
3
10 reps
RPE 6.5
7
Bicep Curl (Barbell)
3
10 reps
RPE 6.5
8
Hammer Curl
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
4
Pec Fly (Dumbbell)
3
10 reps
RPE 6.5
5
Cable Crossover
3
10 reps
RPE 6.5
6
Chest Fly (Machine)
3
10 reps
RPE 6.5
7
Bicep Curl (Barbell)
3
10 reps
RPE 6.5
8
Hammer Curl
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
4
Pec Fly (Dumbbell)
3
10 reps
RPE 6.5
5
Cable Crossover
3
10 reps
RPE 6.5
6
Chest Fly (Machine)
3
10 reps
RPE 6.5
7
Bicep Curl (Barbell)
3
10 reps
RPE 6.5
8
Hammer Curl
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
4
Pec Fly (Dumbbell)
3
10 reps
RPE 6.5
5
Cable Crossover
3
10 reps
RPE 6.5
6
Chest Fly (Machine)
3
10 reps
RPE 6.5
7
Bicep Curl (Barbell)
3
10 reps
RPE 6.5
8
Hammer Curl
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
4
Pec Fly (Dumbbell)
3
10 reps
RPE 6.5
5
Cable Crossover
3
10 reps
RPE 6.5
6
Chest Fly (Machine)
3
10 reps
RPE 6.5
7
Bicep Curl (Barbell)
3
10 reps
RPE 6.5
8
Hammer Curl
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
4
Pec Fly (Dumbbell)
3
10 reps
RPE 6.5
5
Cable Crossover
3
10 reps
RPE 6.5
6
Chest Fly (Machine)
3
10 reps
RPE 6.5
7
Bicep Curl (Barbell)
3
10 reps
RPE 6.5
8
Hammer Curl
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Pendlay Row
3
10 reps
RPE 6.5
3
Dumbbell Row
3
10 reps
RPE 6.5
4
Pullover (Machine)
3
10 reps
RPE 6.5
5
Seated Row (Cable)
3
10 reps
RPE 6.5
6
Wide Grip Lat Pulldown
3
10 reps
RPE 6.5
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 6.5
8
Single Arm Pushdown
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Pendlay Row
3
10 reps
RPE 6.5
3
Dumbbell Row
3
10 reps
RPE 6.5
4
Pullover (Machine)
3
10 reps
RPE 6.5
5
Seated Row (Cable)
3
10 reps
RPE 6.5
6
Wide Grip Lat Pulldown
3
10 reps
RPE 6.5
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 6.5
8
Single Arm Pushdown
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Pendlay Row
3
10 reps
RPE 6.5
3
Dumbbell Row
3
10 reps
RPE 6.5
4
Pullover (Machine)
3
10 reps
RPE 6.5
5
Seated Row (Cable)
3
10 reps
RPE 6.5
6
Wide Grip Lat Pulldown
3
10 reps
RPE 6.5
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 6.5
8
Single Arm Pushdown
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Pendlay Row
3
10 reps
RPE 6.5
3
Dumbbell Row
3
10 reps
RPE 6.5
4
Pullover (Machine)
3
10 reps
RPE 6.5
5
Seated Row (Cable)
3
10 reps
RPE 6.5
6
Wide Grip Lat Pulldown
3
10 reps
RPE 6.5
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 6.5
8
Single Arm Pushdown
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Pendlay Row
3
10 reps
RPE 6.5
3
Dumbbell Row
3
10 reps
RPE 6.5
4
Pullover (Machine)
3
10 reps
RPE 6.5
5
Seated Row (Cable)
3
10 reps
RPE 6.5
6
Wide Grip Lat Pulldown
3
10 reps
RPE 6.5
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 6.5
8
Single Arm Pushdown
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Pendlay Row
3
10 reps
RPE 6.5
3
Dumbbell Row
3
10 reps
RPE 6.5
4
Pullover (Machine)
3
10 reps
RPE 6.5
5
Seated Row (Cable)
3
10 reps
RPE 6.5
6
Wide Grip Lat Pulldown
3
10 reps
RPE 6.5
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 6.5
8
Single Arm Pushdown
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Pendlay Row
3
10 reps
RPE 6.5
3
Dumbbell Row
3
10 reps
RPE 6.5
4
Pullover (Machine)
3
10 reps
RPE 6.5
5
Seated Row (Cable)
3
10 reps
RPE 6.5
6
Wide Grip Lat Pulldown
3
10 reps
RPE 6.5
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 6.5
8
Single Arm Pushdown
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Pendlay Row
3
10 reps
RPE 6.5
3
Dumbbell Row
3
10 reps
RPE 6.5
4
Pullover (Machine)
3
10 reps
RPE 6.5
5
Seated Row (Cable)
3
10 reps
RPE 6.5
6
Wide Grip Lat Pulldown
3
10 reps
RPE 6.5
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 6.5
8
Single Arm Pushdown
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6.5
2
Arnold Press
3
10 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
4
Lying Rear Lateral Raise
3
10 reps
RPE 6.5
5
One Arm Lateral Raise (Cable)
3
10 reps
RPE 6.5
6
Face Pull
3
10 reps
RPE 6.5
7
Bicep Curl (Machine)
3
10 reps
RPE 6.5
8
Concentration Curl
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6.5
2
Arnold Press
3
10 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
4
Lying Rear Lateral Raise
3
10 reps
RPE 6.5
5
One Arm Lateral Raise (Cable)
3
10 reps
RPE 6.5
6
Face Pull
3
10 reps
RPE 6.5
7
Bicep Curl (Machine)
3
10 reps
RPE 6.5
8
Concentration Curl
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6.5
2
Arnold Press
3
10 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
4
Lying Rear Lateral Raise
3
10 reps
RPE 6.5
5
One Arm Lateral Raise (Cable)
3
10 reps
RPE 6.5
6
Face Pull
3
10 reps
RPE 6.5
7
Bicep Curl (Machine)
3
10 reps
RPE 6.5
8
Concentration Curl
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6.5
2
Arnold Press
3
10 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
4
Lying Rear Lateral Raise
3
10 reps
RPE 6.5
5
One Arm Lateral Raise (Cable)
3
10 reps
RPE 6.5
6
Face Pull
3
10 reps
RPE 6.5
7
Bicep Curl (Machine)
3
10 reps
RPE 6.5
8
Concentration Curl
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6.5
2
Arnold Press
3
10 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
4
Lying Rear Lateral Raise
3
10 reps
RPE 6.5
5
One Arm Lateral Raise (Cable)
3
10 reps
RPE 6.5
6
Face Pull
3
10 reps
RPE 6.5
7
Bicep Curl (Machine)
3
10 reps
RPE 6.5
8
Concentration Curl
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6.5
2
Arnold Press
3
10 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
4
Lying Rear Lateral Raise
3
10 reps
RPE 6.5
5
One Arm Lateral Raise (Cable)
3
10 reps
RPE 6.5
6
Face Pull
3
10 reps
RPE 6.5
7
Bicep Curl (Machine)
3
10 reps
RPE 6.5
8
Concentration Curl
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6.5
2
Arnold Press
3
10 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
4
Lying Rear Lateral Raise
3
10 reps
RPE 6.5
5
One Arm Lateral Raise (Cable)
3
10 reps
RPE 6.5
6
Face Pull
3
10 reps
RPE 6.5
7
Bicep Curl (Machine)
3
10 reps
RPE 6.5
8
Concentration Curl
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6.5
2
Arnold Press
3
10 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
4
Lying Rear Lateral Raise
3
10 reps
RPE 6.5
5
One Arm Lateral Raise (Cable)
3
10 reps
RPE 6.5
6
Face Pull
3
10 reps
RPE 6.5
7
Bicep Curl (Machine)
3
10 reps
RPE 6.5
8
Concentration Curl
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 6.5
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
3
Hammer Curl
3
10 reps
RPE 6.5
4
Incline Curl (Dumbbell)
3
10 reps
RPE 6.5
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 6.5
6
Bicep Curl (Cable)
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 6.5
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
3
Hammer Curl
3
10 reps
RPE 6.5
4
Incline Curl (Dumbbell)
3
10 reps
RPE 6.5
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 6.5
6
Bicep Curl (Cable)
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 6.5
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
3
Hammer Curl
3
10 reps
RPE 6.5
4
Incline Curl (Dumbbell)
3
10 reps
RPE 6.5
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 6.5
6
Bicep Curl (Cable)
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 6.5
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
3
Hammer Curl
3
10 reps
RPE 6.5
4
Incline Curl (Dumbbell)
3
10 reps
RPE 6.5
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 6.5
6
Bicep Curl (Cable)
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 6.5
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
3
Hammer Curl
3
10 reps
RPE 6.5
4
Incline Curl (Dumbbell)
3
10 reps
RPE 6.5
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 6.5
6
Bicep Curl (Cable)
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 6.5
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
3
Hammer Curl
3
10 reps
RPE 6.5
4
Incline Curl (Dumbbell)
3
10 reps
RPE 6.5
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 6.5
6
Bicep Curl (Cable)
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 6.5
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
3
Hammer Curl
3
10 reps
RPE 6.5
4
Incline Curl (Dumbbell)
3
10 reps
RPE 6.5
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 6.5
6
Bicep Curl (Cable)
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 6.5
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
3
Hammer Curl
3
10 reps
RPE 6.5
4
Incline Curl (Dumbbell)
3
10 reps
RPE 6.5
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 6.5
6
Bicep Curl (Cable)
3
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6.5
2
Leg Extension
3
10 reps
RPE 6.5
3
Lying Leg Curl
3
10 reps
RPE 6.5
4
Seated Hamstring Curl
3
10 reps
RPE 6.5
5
Standing Calf Raise
3
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6.5
2
Leg Extension
3
10 reps
RPE 6.5
3
Lying Leg Curl
3
10 reps
RPE 6.5
4
Seated Hamstring Curl
3
10 reps
RPE 6.5
5
Standing Calf Raise
3
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6.5
2
Leg Extension
3
10 reps
RPE 6.5
3
Lying Leg Curl
3
10 reps
RPE 6.5
4
Seated Hamstring Curl
3
10 reps
RPE 6.5
5
Standing Calf Raise
3
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6.5
2
Leg Extension
3
10 reps
RPE 6.5
3
Lying Leg Curl
3
10 reps
RPE 6.5
4
Seated Hamstring Curl
3
10 reps
RPE 6.5
5
Standing Calf Raise
3
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6.5
2
Leg Extension
3
10 reps
RPE 6.5
3
Lying Leg Curl
3
10 reps
RPE 6.5
4
Seated Hamstring Curl
3
10 reps
RPE 6.5
5
Standing Calf Raise
3
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6.5
2
Leg Extension
3
10 reps
RPE 6.5
3
Lying Leg Curl
3
10 reps
RPE 6.5
4
Seated Hamstring Curl
3
10 reps
RPE 6.5
5
Standing Calf Raise
3
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6.5
2
Leg Extension
3
10 reps
RPE 6.5
3
Lying Leg Curl
3
10 reps
RPE 6.5
4
Seated Hamstring Curl
3
10 reps
RPE 6.5
5
Standing Calf Raise
3
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6.5
2
Leg Extension
3
10 reps
RPE 6.5
3
Lying Leg Curl
3
10 reps
RPE 6.5
4
Seated Hamstring Curl
3
10 reps
RPE 6.5
5
Standing Calf Raise
3
10 reps
RPE 6.5
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@6.5
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@6.5
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@6.5
4
Pec Fly (Dumbbell)
3 Sets
10 Reps
@6.5
5
Cable Crossover
3 Sets
10 Reps
@6.5
6
Chest Fly (Machine)
3 Sets
10 Reps
@6.5
7
Bicep Curl (Barbell)
3 Sets
10 Reps
@6.5
8
Hammer Curl
3 Sets
10 Reps
@6.5
Day 2
1
Lat Pulldown
3 Sets
10 Reps
@6.5
2
Pendlay Row
3 Sets
10 Reps
@6.5
3
Dumbbell Row
3 Sets
10 Reps
@6.5
4
Pullover (Machine)
3 Sets
10 Reps
@6.5
5
Seated Row (Cable)
3 Sets
10 Reps
@6.5
6
Wide Grip Lat Pulldown
3 Sets
10 Reps
@6.5
7
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@6.5
8
Single Arm Pushdown
3 Sets
10 Reps
@6.5
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@6.5
2
Arnold Press
3 Sets
10 Reps
@6.5
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@6.5
4
Lying Rear Lateral Raise
3 Sets
10 Reps
@6.5
5
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
@6.5
6
Face Pull
3 Sets
10 Reps
@6.5
7
Bicep Curl (Machine)
3 Sets
10 Reps
@6.5
8
Concentration Curl
3 Sets
10 Reps
@6.5
Day 4
1
Bicep Curl (Barbell)
3 Sets
10 Reps
@6.5
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@6.5
3
Hammer Curl
3 Sets
10 Reps
@6.5
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
@6.5
5
Preacher Curl (Dumbbell)
3 Sets
10 Reps
@6.5
6
Bicep Curl (Cable)
3 Sets
10 Reps
@6.5
Day 5
1
Squat (Barbell)
3 Sets
10 Reps
@6.5
2
Leg Extension
3 Sets
10 Reps
@6.5
3
Lying Leg Curl
3 Sets
10 Reps
@6.5
4
Seated Hamstring Curl
3 Sets
10 Reps
@6.5
5
Standing Calf Raise
3 Sets
10 Reps
@6.5