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BoostcampPNG

Road to 90

by ADITYA RAJ
1 athletes joined

Program Description

Fat loss and muscle gain

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jun 01, 2024 04:44
  • Last Edited
    Jun 02, 2024 05:47
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BlogBannerPC
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
Incline Bench Press (Smith Machine)
1
-
2
Chest Fly (Cable)
1
-
3
Bench Press (Dumbbell)
1
-
4
Pec Deck (Machine)
1
-
5
Tricep Rope Push Down (Cable)
1
-
6
Single Arm Overhead Tricep Extension
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Chest Fly (Cable)
1
-
3
Bench Press (Dumbbell)
1
-
4
Pec Deck (Machine)
1
-
5
Tricep Rope Push Down (Cable)
1
-
6
Single Arm Overhead Tricep Extension
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Chest Fly (Cable)
1
-
3
Bench Press (Dumbbell)
1
-
4
Pec Deck (Machine)
1
-
5
Tricep Rope Push Down (Cable)
1
-
6
Single Arm Overhead Tricep Extension
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Chest Fly (Cable)
1
-
3
Bench Press (Dumbbell)
1
-
4
Pec Deck (Machine)
1
-
5
Tricep Rope Push Down (Cable)
1
-
6
Single Arm Overhead Tricep Extension
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Chest Fly (Cable)
1
-
3
Bench Press (Dumbbell)
1
-
4
Pec Deck (Machine)
1
-
5
Tricep Rope Push Down (Cable)
1
-
6
Single Arm Overhead Tricep Extension
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Chest Fly (Cable)
1
-
3
Bench Press (Dumbbell)
1
-
4
Pec Deck (Machine)
1
-
5
Tricep Rope Push Down (Cable)
1
-
6
Single Arm Overhead Tricep Extension
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Chest Fly (Cable)
1
-
3
Bench Press (Dumbbell)
1
-
4
Pec Deck (Machine)
1
-
5
Tricep Rope Push Down (Cable)
1
-
6
Single Arm Overhead Tricep Extension
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Chest Fly (Cable)
1
-
3
Bench Press (Dumbbell)
1
-
4
Pec Deck (Machine)
1
-
5
Tricep Rope Push Down (Cable)
1
-
6
Single Arm Overhead Tricep Extension
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Chest Fly (Cable)
1
-
3
Bench Press (Dumbbell)
1
-
4
Pec Deck (Machine)
1
-
5
Tricep Rope Push Down (Cable)
1
-
6
Single Arm Overhead Tricep Extension
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Chest Fly (Cable)
1
-
3
Bench Press (Dumbbell)
1
-
4
Pec Deck (Machine)
1
-
5
Tricep Rope Push Down (Cable)
1
-
6
Single Arm Overhead Tricep Extension
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Chest Fly (Cable)
1
-
3
Bench Press (Dumbbell)
1
-
4
Pec Deck (Machine)
1
-
5
Tricep Rope Push Down (Cable)
1
-
6
Single Arm Overhead Tricep Extension
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Chest Fly (Cable)
1
-
3
Bench Press (Dumbbell)
1
-
4
Pec Deck (Machine)
1
-
5
Tricep Rope Push Down (Cable)
1
-
6
Single Arm Overhead Tricep Extension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Cable)
1
-
3
T-Bar Row
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Incline Curl (Dumbbell)
1
-
6
Bicep Curl (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Cable)
1
-
3
T-Bar Row
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Incline Curl (Dumbbell)
1
-
6
Bicep Curl (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Cable)
1
-
3
T-Bar Row
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Incline Curl (Dumbbell)
1
-
6
Bicep Curl (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Cable)
1
-
3
T-Bar Row
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Incline Curl (Dumbbell)
1
-
6
Bicep Curl (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Cable)
1
-
3
T-Bar Row
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Incline Curl (Dumbbell)
1
-
6
Bicep Curl (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Cable)
1
-
3
T-Bar Row
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Incline Curl (Dumbbell)
1
-
6
Bicep Curl (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Cable)
1
-
3
T-Bar Row
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Incline Curl (Dumbbell)
1
-
6
Bicep Curl (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Cable)
1
-
3
T-Bar Row
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Incline Curl (Dumbbell)
1
-
6
Bicep Curl (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Cable)
1
-
3
T-Bar Row
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Incline Curl (Dumbbell)
1
-
6
Bicep Curl (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Cable)
1
-
3
T-Bar Row
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Incline Curl (Dumbbell)
1
-
6
Bicep Curl (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Cable)
1
-
3
T-Bar Row
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Incline Curl (Dumbbell)
1
-
6
Bicep Curl (Machine)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Cable)
1
-
3
T-Bar Row
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Incline Curl (Dumbbell)
1
-
6
Bicep Curl (Machine)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Front Raise
1
-
4
Face Pull
1
-
5
Shrug (Dumbbell)
1
-
6
Back Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Front Raise
1
-
4
Face Pull
1
-
5
Shrug (Dumbbell)
1
-
6
Back Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Front Raise
1
-
4
Face Pull
1
-
5
Shrug (Dumbbell)
1
-
6
Back Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Front Raise
1
-
4
Face Pull
1
-
5
Shrug (Dumbbell)
1
-
6
Back Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Front Raise
1
-
4
Face Pull
1
-
5
Shrug (Dumbbell)
1
-
6
Back Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Front Raise
1
-
4
Face Pull
1
-
5
Shrug (Dumbbell)
1
-
6
Back Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Front Raise
1
-
4
Face Pull
1
-
5
Shrug (Dumbbell)
1
-
6
Back Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Front Raise
1
-
4
Face Pull
1
-
5
Shrug (Dumbbell)
1
-
6
Back Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Front Raise
1
-
4
Face Pull
1
-
5
Shrug (Dumbbell)
1
-
6
Back Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Front Raise
1
-
4
Face Pull
1
-
5
Shrug (Dumbbell)
1
-
6
Back Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Front Raise
1
-
4
Face Pull
1
-
5
Shrug (Dumbbell)
1
-
6
Back Extension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Front Raise
1
-
4
Face Pull
1
-
5
Shrug (Dumbbell)
1
-
6
Back Extension
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Chest Fly (Cable)
1
-
3
Chest Press (Machine)
1
-
4
Pec Deck (Machine)
1
-
5
Tricep Rope Push Down (Cable)
1
-
6
Single Arm Overhead Tricep Extension
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Chest Fly (Cable)
1
-
3
Chest Press (Machine)
1
-
4
Pec Deck (Machine)
1
-
5
Tricep Rope Push Down (Cable)
1
-
6
Single Arm Overhead Tricep Extension
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Chest Fly (Cable)
1
-
3
Chest Press (Machine)
1
-
4
Pec Deck (Machine)
1
-
5
Tricep Rope Push Down (Cable)
1
-
6
Single Arm Overhead Tricep Extension
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Chest Fly (Cable)
1
-
3
Chest Press (Machine)
1
-
4
Pec Deck (Machine)
1
-
5
Tricep Rope Push Down (Cable)
1
-
6
Single Arm Overhead Tricep Extension
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Chest Fly (Cable)
1
-
3
Chest Press (Machine)
1
-
4
Pec Deck (Machine)
1
-
5
Tricep Rope Push Down (Cable)
1
-
6
Single Arm Overhead Tricep Extension
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Chest Fly (Cable)
1
-
3
Chest Press (Machine)
1
-
4
Pec Deck (Machine)
1
-
5
Tricep Rope Push Down (Cable)
1
-
6
Single Arm Overhead Tricep Extension
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Chest Fly (Cable)
1
-
3
Chest Press (Machine)
1
-
4
Pec Deck (Machine)
1
-
5
Tricep Rope Push Down (Cable)
1
-
6
Single Arm Overhead Tricep Extension
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Chest Fly (Cable)
1
-
3
Chest Press (Machine)
1
-
4
Pec Deck (Machine)
1
-
5
Tricep Rope Push Down (Cable)
1
-
6
Single Arm Overhead Tricep Extension
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Chest Fly (Cable)
1
-
3
Chest Press (Machine)
1
-
4
Pec Deck (Machine)
1
-
5
Tricep Rope Push Down (Cable)
1
-
6
Single Arm Overhead Tricep Extension
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Chest Fly (Cable)
1
-
3
Chest Press (Machine)
1
-
4
Pec Deck (Machine)
1
-
5
Tricep Rope Push Down (Cable)
1
-
6
Single Arm Overhead Tricep Extension
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Chest Fly (Cable)
1
-
3
Chest Press (Machine)
1
-
4
Pec Deck (Machine)
1
-
5
Tricep Rope Push Down (Cable)
1
-
6
Single Arm Overhead Tricep Extension
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Chest Fly (Cable)
1
-
3
Chest Press (Machine)
1
-
4
Pec Deck (Machine)
1
-
5
Tricep Rope Push Down (Cable)
1
-
6
Single Arm Overhead Tricep Extension
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Cable)
1
-
3
Single Arm Row (Dumbbell)
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Spider Curl
1
-
6
Bicep Curl (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Cable)
1
-
3
Single Arm Row (Dumbbell)
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Spider Curl
1
-
6
Bicep Curl (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Cable)
1
-
3
Single Arm Row (Dumbbell)
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Spider Curl
1
-
6
Bicep Curl (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Cable)
1
-
3
Single Arm Row (Dumbbell)
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Spider Curl
1
-
6
Bicep Curl (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Cable)
1
-
3
Single Arm Row (Dumbbell)
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Spider Curl
1
-
6
Bicep Curl (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Cable)
1
-
3
Single Arm Row (Dumbbell)
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Spider Curl
1
-
6
Bicep Curl (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Cable)
1
-
3
Single Arm Row (Dumbbell)
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Spider Curl
1
-
6
Bicep Curl (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Cable)
1
-
3
Single Arm Row (Dumbbell)
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Spider Curl
1
-
6
Bicep Curl (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Cable)
1
-
3
Single Arm Row (Dumbbell)
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Spider Curl
1
-
6
Bicep Curl (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Cable)
1
-
3
Single Arm Row (Dumbbell)
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Spider Curl
1
-
6
Bicep Curl (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Cable)
1
-
3
Single Arm Row (Dumbbell)
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Spider Curl
1
-
6
Bicep Curl (Machine)
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Seated Row (Cable)
1
-
3
Single Arm Row (Dumbbell)
1
-
4
Lat Pulldown (Close Grip)
1
-
5
Spider Curl
1
-
6
Bicep Curl (Machine)
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Leg Press (45 Degrees)
1
-
3
Hamstring Curl
1
-
4
Leg Extension
1
-
5
Sumo Deadlift (Dumbbell)
1
-
6
Standing Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Leg Press (45 Degrees)
1
-
3
Hamstring Curl
1
-
4
Leg Extension
1
-
5
Sumo Deadlift (Dumbbell)
1
-
6
Standing Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Leg Press (45 Degrees)
1
-
3
Hamstring Curl
1
-
4
Leg Extension
1
-
5
Sumo Deadlift (Dumbbell)
1
-
6
Standing Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Leg Press (45 Degrees)
1
-
3
Hamstring Curl
1
-
4
Leg Extension
1
-
5
Sumo Deadlift (Dumbbell)
1
-
6
Standing Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Leg Press (45 Degrees)
1
-
3
Hamstring Curl
1
-
4
Leg Extension
1
-
5
Sumo Deadlift (Dumbbell)
1
-
6
Standing Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Leg Press (45 Degrees)
1
-
3
Hamstring Curl
1
-
4
Leg Extension
1
-
5
Sumo Deadlift (Dumbbell)
1
-
6
Standing Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Leg Press (45 Degrees)
1
-
3
Hamstring Curl
1
-
4
Leg Extension
1
-
5
Sumo Deadlift (Dumbbell)
1
-
6
Standing Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Leg Press (45 Degrees)
1
-
3
Hamstring Curl
1
-
4
Leg Extension
1
-
5
Sumo Deadlift (Dumbbell)
1
-
6
Standing Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Leg Press (45 Degrees)
1
-
3
Hamstring Curl
1
-
4
Leg Extension
1
-
5
Sumo Deadlift (Dumbbell)
1
-
6
Standing Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Leg Press (45 Degrees)
1
-
3
Hamstring Curl
1
-
4
Leg Extension
1
-
5
Sumo Deadlift (Dumbbell)
1
-
6
Standing Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Leg Press (45 Degrees)
1
-
3
Hamstring Curl
1
-
4
Leg Extension
1
-
5
Sumo Deadlift (Dumbbell)
1
-
6
Standing Calf Raise
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
-
2
Leg Press (45 Degrees)
1
-
3
Hamstring Curl
1
-
4
Leg Extension
1
-
5
Sumo Deadlift (Dumbbell)
1
-
6
Standing Calf Raise
1
-
Week 1
1 / 12 Weeks
Day 2
1
Lat Pulldown
1 Set
-
2
Seated Row (Cable)
1 Set
-
3
T-Bar Row
1 Set
-
4
Lat Pulldown (Close Grip)
1 Set
-
5
Incline Curl (Dumbbell)
1 Set
-
6
Bicep Curl (Machine)
1 Set
-
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
-
2
Lateral Raise (Dumbbell)
1 Set
-
3
Front Raise
1 Set
-
4
Face Pull
1 Set
-
5
Shrug (Dumbbell)
1 Set
-
6
Back Extension
1 Set
-
Day 6
1
Squat (Barbell)
1 Set
-
2
Leg Press (45 Degrees)
1 Set
-
3
Hamstring Curl
1 Set
-
4
Leg Extension
1 Set
-
5
Sumo Deadlift (Dumbbell)
1 Set
-
6
Standing Calf Raise
1 Set
-
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
-
2
Chest Fly (Cable)
1 Set
-
3
Chest Press (Machine)
1 Set
-
4
Pec Deck (Machine)
1 Set
-
5
Tricep Rope Push Down (Cable)
1 Set
-
6
Single Arm Overhead Tricep Extension
1 Set
-
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
-
2
Chest Fly (Cable)
1 Set
-
3
Bench Press (Dumbbell)
1 Set
-
4
Pec Deck (Machine)
1 Set
-
5
Tricep Rope Push Down (Cable)
1 Set
-
6
Single Arm Overhead Tricep Extension
1 Set
-
Day 5
1
Lat Pulldown
1 Set
-
2
Seated Row (Cable)
1 Set
-
3
Single Arm Row (Dumbbell)
1 Set
-
4
Lat Pulldown (Close Grip)
1 Set
-
5
Spider Curl
1 Set
-
6
Bicep Curl (Machine)
1 Set
-