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BoostcampPNG

Tronco e membros AB

by Denis Molina
1 athletes joined

Program Description

Treinos com facilidade de ajustes de dias ao longo da semana

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 29, 2025 04:27
  • Last Edited
    Aug 03, 2025 03:27

Summary

Transform your physique with the **Tronco e membros AB** program, a comprehensive 12-week training plan designed to sculpt your upper body and arms. Committing just four days a week, you'll engage in targeted exercises like the Incline Bench Press and Bent Over Row, utilizing a full gym setup to maximize your strength gains. Each session is structured to challenge your muscles with a mix of barbell, dumbbell, and machine workouts, ensuring balanced development and increased endurance. Get ready to elevate your fitness journey and achieve the results you've been striving for!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.6%
Quadriceps
10.8%
Triceps
10.5%
Lats
10.1%
Front Delts
9.6%
Biceps
9.6%
Hamstrings
8.7%
Chest
7.2%
Middle Delts
6%
Calves
5.4%
Rear Delts
2.7%
Glutes
2.2%
Forearms
1.3%
Abductors
1.1%
Abs
0.4%
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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
Incline Bench Press (Barbell)
2
10 reps
-
2
Bent Over Row (Barbell)
2
10 reps
-
3
Bench Press (Barbell)
2
10 reps
-
4
Wide Grip Lat Pulldown
2
10 reps
-
5
Military Press (Barbell)
2
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
High Row
3
10 reps
-
8
Shrug (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10 reps
-
2
Bent Over Row (Barbell)
2
10 reps
-
3
Bench Press (Barbell)
2
10 reps
-
4
Wide Grip Lat Pulldown
2
10 reps
-
5
Military Press (Barbell)
2
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
High Row
3
10 reps
-
8
Shrug (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10 reps
-
2
Bent Over Row (Barbell)
2
10 reps
-
3
Bench Press (Barbell)
2
10 reps
-
4
Wide Grip Lat Pulldown
2
10 reps
-
5
Military Press (Barbell)
2
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
High Row
3
10 reps
-
8
Shrug (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10 reps
-
2
Bent Over Row (Barbell)
2
10 reps
-
3
Bench Press (Barbell)
2
10 reps
-
4
Wide Grip Lat Pulldown
2
10 reps
-
5
Military Press (Barbell)
2
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
High Row
3
10 reps
-
8
Shrug (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10 reps
-
2
Bent Over Row (Barbell)
2
10 reps
-
3
Bench Press (Barbell)
2
10 reps
-
4
Wide Grip Lat Pulldown
2
10 reps
-
5
Military Press (Barbell)
2
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
High Row
3
10 reps
-
8
Shrug (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10 reps
-
2
Bent Over Row (Barbell)
2
10 reps
-
3
Bench Press (Barbell)
2
10 reps
-
4
Wide Grip Lat Pulldown
2
10 reps
-
5
Military Press (Barbell)
2
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
High Row
3
10 reps
-
8
Shrug (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10 reps
-
2
Bent Over Row (Barbell)
2
10 reps
-
3
Bench Press (Barbell)
2
10 reps
-
4
Wide Grip Lat Pulldown
2
10 reps
-
5
Military Press (Barbell)
2
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
High Row
3
10 reps
-
8
Shrug (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10 reps
-
2
Bent Over Row (Barbell)
2
10 reps
-
3
Bench Press (Barbell)
2
10 reps
-
4
Wide Grip Lat Pulldown
2
10 reps
-
5
Military Press (Barbell)
2
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
High Row
3
10 reps
-
8
Shrug (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10 reps
-
2
Bent Over Row (Barbell)
2
10 reps
-
3
Bench Press (Barbell)
2
10 reps
-
4
Wide Grip Lat Pulldown
2
10 reps
-
5
Military Press (Barbell)
2
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
High Row
3
10 reps
-
8
Shrug (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10 reps
-
2
Bent Over Row (Barbell)
2
10 reps
-
3
Bench Press (Barbell)
2
10 reps
-
4
Wide Grip Lat Pulldown
2
10 reps
-
5
Military Press (Barbell)
2
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
High Row
3
10 reps
-
8
Shrug (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10 reps
-
2
Bent Over Row (Barbell)
2
10 reps
-
3
Bench Press (Barbell)
2
10 reps
-
4
Wide Grip Lat Pulldown
2
10 reps
-
5
Military Press (Barbell)
2
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
High Row
3
10 reps
-
8
Shrug (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10 reps
-
2
Bent Over Row (Barbell)
2
10 reps
-
3
Bench Press (Barbell)
2
10 reps
-
4
Wide Grip Lat Pulldown
2
10 reps
-
5
Military Press (Barbell)
2
10 reps
-
6
Lateral Raise (Dumbbell)
3
10 reps
-
7
High Row
3
10 reps
-
8
Shrug (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
10 reps
-
2
Single Arm Overhead Tricep Extension
2
10 reps
-
3
Bicep Curl (Dumbbell)
2
10 reps
-
4
Tricep Pushdown (Cable)
2
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Leg Extension
3
10 reps
-
8
Calf Raise (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
10 reps
-
2
Single Arm Overhead Tricep Extension
2
10 reps
-
3
Bicep Curl (Dumbbell)
2
10 reps
-
4
Tricep Pushdown (Cable)
2
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Leg Extension
3
10 reps
-
8
Calf Raise (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
10 reps
-
2
Single Arm Overhead Tricep Extension
2
10 reps
-
3
Bicep Curl (Dumbbell)
2
10 reps
-
4
Tricep Pushdown (Cable)
2
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Leg Extension
3
10 reps
-
8
Calf Raise (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
10 reps
-
2
Single Arm Overhead Tricep Extension
2
10 reps
-
3
Bicep Curl (Dumbbell)
2
10 reps
-
4
Tricep Pushdown (Cable)
2
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Leg Extension
3
10 reps
-
8
Calf Raise (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
10 reps
-
2
Single Arm Overhead Tricep Extension
2
10 reps
-
3
Bicep Curl (Dumbbell)
2
10 reps
-
4
Tricep Pushdown (Cable)
2
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Leg Extension
3
10 reps
-
8
Calf Raise (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
10 reps
-
2
Single Arm Overhead Tricep Extension
2
10 reps
-
3
Bicep Curl (Dumbbell)
2
10 reps
-
4
Tricep Pushdown (Cable)
2
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Leg Extension
3
10 reps
-
8
Calf Raise (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
10 reps
-
2
Single Arm Overhead Tricep Extension
2
10 reps
-
3
Bicep Curl (Dumbbell)
2
10 reps
-
4
Tricep Pushdown (Cable)
2
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Leg Extension
3
10 reps
-
8
Calf Raise (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
10 reps
-
2
Single Arm Overhead Tricep Extension
2
10 reps
-
3
Bicep Curl (Dumbbell)
2
10 reps
-
4
Tricep Pushdown (Cable)
2
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Leg Extension
3
10 reps
-
8
Calf Raise (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
10 reps
-
2
Single Arm Overhead Tricep Extension
2
10 reps
-
3
Bicep Curl (Dumbbell)
2
10 reps
-
4
Tricep Pushdown (Cable)
2
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Leg Extension
3
10 reps
-
8
Calf Raise (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
10 reps
-
2
Single Arm Overhead Tricep Extension
2
10 reps
-
3
Bicep Curl (Dumbbell)
2
10 reps
-
4
Tricep Pushdown (Cable)
2
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Leg Extension
3
10 reps
-
8
Calf Raise (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
10 reps
-
2
Single Arm Overhead Tricep Extension
2
10 reps
-
3
Bicep Curl (Dumbbell)
2
10 reps
-
4
Tricep Pushdown (Cable)
2
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Leg Extension
3
10 reps
-
8
Calf Raise (Bodyweight)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
10 reps
-
2
Single Arm Overhead Tricep Extension
2
10 reps
-
3
Bicep Curl (Dumbbell)
2
10 reps
-
4
Tricep Pushdown (Cable)
2
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Leg Extension
3
10 reps
-
8
Calf Raise (Bodyweight)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
10 reps
-
2
Chest Fly (Machine)
2
10 reps
-
3
Lat Pulldown (Close Grip)
2
10 reps
-
4
Cable Crossover
2
10 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
Lateral Raise (Dumbbell)
2
10 reps
-
7
Reverse Pec Deck
2
10 reps
-
8
Front Raise
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
10 reps
-
2
Chest Fly (Machine)
2
10 reps
-
3
Lat Pulldown (Close Grip)
2
10 reps
-
4
Cable Crossover
2
10 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
Lateral Raise (Dumbbell)
2
10 reps
-
7
Reverse Pec Deck
2
10 reps
-
8
Front Raise
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
10 reps
-
2
Chest Fly (Machine)
2
10 reps
-
3
Lat Pulldown (Close Grip)
2
10 reps
-
4
Cable Crossover
2
10 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
Lateral Raise (Dumbbell)
2
10 reps
-
7
Reverse Pec Deck
2
10 reps
-
8
Front Raise
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
10 reps
-
2
Chest Fly (Machine)
2
10 reps
-
3
Lat Pulldown (Close Grip)
2
10 reps
-
4
Cable Crossover
2
10 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
Lateral Raise (Dumbbell)
2
10 reps
-
7
Reverse Pec Deck
2
10 reps
-
8
Front Raise
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
10 reps
-
2
Chest Fly (Machine)
2
10 reps
-
3
Lat Pulldown (Close Grip)
2
10 reps
-
4
Cable Crossover
2
10 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
Lateral Raise (Dumbbell)
2
10 reps
-
7
Reverse Pec Deck
2
10 reps
-
8
Front Raise
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
10 reps
-
2
Chest Fly (Machine)
2
10 reps
-
3
Lat Pulldown (Close Grip)
2
10 reps
-
4
Cable Crossover
2
10 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
Lateral Raise (Dumbbell)
2
10 reps
-
7
Reverse Pec Deck
2
10 reps
-
8
Front Raise
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
10 reps
-
2
Chest Fly (Machine)
2
10 reps
-
3
Lat Pulldown (Close Grip)
2
10 reps
-
4
Cable Crossover
2
10 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
Lateral Raise (Dumbbell)
2
10 reps
-
7
Reverse Pec Deck
2
10 reps
-
8
Front Raise
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
10 reps
-
2
Chest Fly (Machine)
2
10 reps
-
3
Lat Pulldown (Close Grip)
2
10 reps
-
4
Cable Crossover
2
10 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
Lateral Raise (Dumbbell)
2
10 reps
-
7
Reverse Pec Deck
2
10 reps
-
8
Front Raise
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
10 reps
-
2
Chest Fly (Machine)
2
10 reps
-
3
Lat Pulldown (Close Grip)
2
10 reps
-
4
Cable Crossover
2
10 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
Lateral Raise (Dumbbell)
2
10 reps
-
7
Reverse Pec Deck
2
10 reps
-
8
Front Raise
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
10 reps
-
2
Chest Fly (Machine)
2
10 reps
-
3
Lat Pulldown (Close Grip)
2
10 reps
-
4
Cable Crossover
2
10 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
Lateral Raise (Dumbbell)
2
10 reps
-
7
Reverse Pec Deck
2
10 reps
-
8
Front Raise
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
10 reps
-
2
Chest Fly (Machine)
2
10 reps
-
3
Lat Pulldown (Close Grip)
2
10 reps
-
4
Cable Crossover
2
10 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
Lateral Raise (Dumbbell)
2
10 reps
-
7
Reverse Pec Deck
2
10 reps
-
8
Front Raise
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
10 reps
-
2
Chest Fly (Machine)
2
10 reps
-
3
Lat Pulldown (Close Grip)
2
10 reps
-
4
Cable Crossover
2
10 reps
-
5
Seated Row (Cable)
2
10 reps
-
6
Lateral Raise (Dumbbell)
2
10 reps
-
7
Reverse Pec Deck
2
10 reps
-
8
Front Raise
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
10 reps
-
2
Tricep Rope Push Down (Cable)
2
10 reps
-
3
Bicep Curl (Dumbbell)
1
10 reps
-
4
Tricep Kickback
2
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Leg Extension
3
10 reps
-
8
Calf Raise (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
10 reps
-
2
Tricep Rope Push Down (Cable)
2
10 reps
-
3
Bicep Curl (Dumbbell)
1
10 reps
-
4
Tricep Kickback
2
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Leg Extension
3
10 reps
-
8
Calf Raise (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
10 reps
-
2
Tricep Rope Push Down (Cable)
2
10 reps
-
3
Bicep Curl (Dumbbell)
1
10 reps
-
4
Tricep Kickback
2
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Leg Extension
3
10 reps
-
8
Calf Raise (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
10 reps
-
2
Tricep Rope Push Down (Cable)
2
10 reps
-
3
Bicep Curl (Dumbbell)
1
10 reps
-
4
Tricep Kickback
2
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Leg Extension
3
10 reps
-
8
Calf Raise (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
10 reps
-
2
Tricep Rope Push Down (Cable)
2
10 reps
-
3
Bicep Curl (Dumbbell)
1
10 reps
-
4
Tricep Kickback
2
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Leg Extension
3
10 reps
-
8
Calf Raise (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
10 reps
-
2
Tricep Rope Push Down (Cable)
2
10 reps
-
3
Bicep Curl (Dumbbell)
1
10 reps
-
4
Tricep Kickback
2
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Leg Extension
3
10 reps
-
8
Calf Raise (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
10 reps
-
2
Tricep Rope Push Down (Cable)
2
10 reps
-
3
Bicep Curl (Dumbbell)
1
10 reps
-
4
Tricep Kickback
2
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Leg Extension
3
10 reps
-
8
Calf Raise (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
10 reps
-
2
Tricep Rope Push Down (Cable)
2
10 reps
-
3
Bicep Curl (Dumbbell)
1
10 reps
-
4
Tricep Kickback
2
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Leg Extension
3
10 reps
-
8
Calf Raise (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
10 reps
-
2
Tricep Rope Push Down (Cable)
2
10 reps
-
3
Bicep Curl (Dumbbell)
1
10 reps
-
4
Tricep Kickback
2
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Leg Extension
3
10 reps
-
8
Calf Raise (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
10 reps
-
2
Tricep Rope Push Down (Cable)
2
10 reps
-
3
Bicep Curl (Dumbbell)
1
10 reps
-
4
Tricep Kickback
2
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Leg Extension
3
10 reps
-
8
Calf Raise (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
10 reps
-
2
Tricep Rope Push Down (Cable)
2
10 reps
-
3
Bicep Curl (Dumbbell)
1
10 reps
-
4
Tricep Kickback
2
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Leg Extension
3
10 reps
-
8
Calf Raise (Bodyweight)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
10 reps
-
2
Tricep Rope Push Down (Cable)
2
10 reps
-
3
Bicep Curl (Dumbbell)
1
10 reps
-
4
Tricep Kickback
2
10 reps
-
5
Leg Curl
3
10 reps
-
6
Leg Press
3
10 reps
-
7
Leg Extension
3
10 reps
-
8
Calf Raise (Bodyweight)
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
10 Reps
-
2
Bent Over Row (Barbell)
2 Sets
10 Reps
-
3
Bench Press (Barbell)
2 Sets
10 Reps
-
4
Wide Grip Lat Pulldown
2 Sets
10 Reps
-
5
Military Press (Barbell)
2 Sets
10 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
7
High Row
3 Sets
10 Reps
-
8
Shrug (Dumbbell)
2 Sets
10 Reps
-
Day 2
1
Bicep Curl (Machine)
2 Sets
10 Reps
-
2
Single Arm Overhead Tricep Extension
2 Sets
10 Reps
-
3
Bicep Curl (Dumbbell)
2 Sets
10 Reps
-
4
Tricep Pushdown (Cable)
2 Sets
10 Reps
-
5
Leg Curl
3 Sets
10 Reps
-
6
Leg Press
3 Sets
10 Reps
-
7
Leg Extension
3 Sets
10 Reps
-
8
Calf Raise (Bodyweight)
3 Sets
15 Reps
-
Day 3
1
Chest Supported Row (Machine)
2 Sets
10 Reps
-
2
Chest Fly (Machine)
2 Sets
10 Reps
-
3
Lat Pulldown (Close Grip)
2 Sets
10 Reps
-
4
Cable Crossover
2 Sets
10 Reps
-
5
Seated Row (Cable)
2 Sets
10 Reps
-
6
Lateral Raise (Dumbbell)
2 Sets
10 Reps
-
7
Reverse Pec Deck
2 Sets
10 Reps
-
8
Front Raise
2 Sets
10 Reps
-
Day 4
1
Bicep Curl (Cable)
2 Sets
10 Reps
-
2
Tricep Rope Push Down (Cable)
2 Sets
10 Reps
-
3
Bicep Curl (Dumbbell)
1 Set
10 Reps
-
4
Tricep Kickback
2 Sets
10 Reps
-
5
Leg Curl
3 Sets
10 Reps
-
6
Leg Press
3 Sets
10 Reps
-
7
Leg Extension
3 Sets
10 Reps
-
8
Calf Raise (Bodyweight)
3 Sets
10 Reps
-