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Second workout routine

by Hunter D.

Program Description

I finished my first 12 week program and made some changes

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 03, 2025 01:54
  • Last Edited
    Jan 09, 2025 11:27
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BlogBannerPC
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
Pull-Up (Weighted)
4
7 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
T-Bar Row
3
10 reps
-
4
Seated Row (Cable)
3
15 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
7 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
T-Bar Row
3
10 reps
-
4
Seated Row (Cable)
3
15 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
7 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
T-Bar Row
3
10 reps
-
4
Seated Row (Cable)
3
15 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
7 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
T-Bar Row
3
10 reps
-
4
Seated Row (Cable)
3
15 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
7 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
T-Bar Row
3
10 reps
-
4
Seated Row (Cable)
3
15 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
7 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
T-Bar Row
3
10 reps
-
4
Seated Row (Cable)
3
15 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
7 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
T-Bar Row
3
10 reps
-
4
Seated Row (Cable)
3
15 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
7 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
T-Bar Row
3
10 reps
-
4
Seated Row (Cable)
3
15 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
7 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
T-Bar Row
3
10 reps
-
4
Seated Row (Cable)
3
15 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
7 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
T-Bar Row
3
10 reps
-
4
Seated Row (Cable)
3
15 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
7 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
T-Bar Row
3
10 reps
-
4
Seated Row (Cable)
3
15 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
7 reps
-
2
Bent Over Row (Barbell)
4
8 reps
-
3
T-Bar Row
3
10 reps
-
4
Seated Row (Cable)
3
15 reps
-
5
Bicep Curl (Barbell)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Pec Fly (Dumbbell)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Dip (Bodyweight)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Pec Fly (Dumbbell)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Dip (Bodyweight)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Pec Fly (Dumbbell)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Dip (Bodyweight)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Pec Fly (Dumbbell)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Dip (Bodyweight)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Pec Fly (Dumbbell)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Dip (Bodyweight)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Pec Fly (Dumbbell)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Dip (Bodyweight)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Pec Fly (Dumbbell)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Dip (Bodyweight)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Pec Fly (Dumbbell)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Dip (Bodyweight)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Pec Fly (Dumbbell)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Dip (Bodyweight)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Pec Fly (Dumbbell)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Dip (Bodyweight)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Pec Fly (Dumbbell)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Dip (Bodyweight)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6 reps
-
2
Bench Press (Barbell)
3
8 reps
-
3
Pec Fly (Dumbbell)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
15 reps
-
6
Dip (Bodyweight)
3
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
4
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2
Front Raise
3
15 reps
-
3
Face Pull
4
12 reps
-
4
Shrug (Barbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2
Front Raise
3
15 reps
-
3
Face Pull
4
12 reps
-
4
Shrug (Barbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2
Front Raise
3
15 reps
-
3
Face Pull
4
12 reps
-
4
Shrug (Barbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2
Front Raise
3
15 reps
-
3
Face Pull
4
12 reps
-
4
Shrug (Barbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2
Front Raise
3
15 reps
-
3
Face Pull
4
12 reps
-
4
Shrug (Barbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2
Front Raise
3
15 reps
-
3
Face Pull
4
12 reps
-
4
Shrug (Barbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2
Front Raise
3
15 reps
-
3
Face Pull
4
12 reps
-
4
Shrug (Barbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2
Front Raise
3
15 reps
-
3
Face Pull
4
12 reps
-
4
Shrug (Barbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2
Front Raise
3
15 reps
-
3
Face Pull
4
12 reps
-
4
Shrug (Barbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2
Front Raise
3
15 reps
-
3
Face Pull
4
12 reps
-
4
Shrug (Barbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2
Front Raise
3
15 reps
-
3
Face Pull
4
12 reps
-
4
Shrug (Barbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2
Front Raise
3
15 reps
-
3
Face Pull
4
12 reps
-
4
Shrug (Barbell)
4
20 reps
-
5
Lateral Raise (Dumbbell)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Barbell Row
3
8 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Barbell Row
3
8 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Barbell Row
3
8 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Barbell Row
3
8 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Barbell Row
3
8 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Barbell Row
3
8 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Barbell Row
3
8 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Barbell Row
3
8 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Barbell Row
3
8 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Barbell Row
3
8 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Barbell Row
3
8 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
-
2
Incline Bench Press (Barbell)
4
8 reps
-
3
Barbell Row
3
8 reps
-
4
Lunge (Dumbbell)
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Weighted)
4 Sets
7 Reps
-
2
Bent Over Row (Barbell)
4 Sets
8 Reps
-
3
T-Bar Row
3 Sets
10 Reps
-
4
Seated Row (Cable)
3 Sets
15 Reps
-
5
Bicep Curl (Barbell)
4 Sets
10 Reps
-
Day 2
1
Incline Bench Press (Dumbbell)
4 Sets
6 Reps
-
2
Bench Press (Barbell)
3 Sets
8 Reps
-
3
Pec Fly (Dumbbell)
3 Sets
15 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
5
Overhead Tricep Extension (Dumbbell)
3 Sets
15 Reps
-
6
Dip (Bodyweight)
3 Sets
@10
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
-
4
Leg Curl
3 Sets
12 Reps
-
5
Standing Calf Raise
4 Sets
20 Reps
-
Day 4
1
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
-
2
Front Raise
3 Sets
15 Reps
-
3
Face Pull
4 Sets
12 Reps
-
4
Shrug (Barbell)
4 Sets
20 Reps
-
5
Lateral Raise (Dumbbell)
4 Sets
12 Reps
-
Day 5
1
Deadlift (Barbell)
4 Sets
6 Reps
-
2
Incline Bench Press (Barbell)
4 Sets
8 Reps
-
3
Barbell Row
3 Sets
8 Reps
-
4
Lunge (Dumbbell)
3 Sets
12 Reps
-
5
Lateral Raise (Cable)
3 Sets
12 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
15 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
15 Reps
-