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BoostcampPNG

U/L superset program for muscle and cardio

by Charlie C.

Program Overview

  • Program Length
    12 weeks
  • Created
    Jul 02, 2024 04:21
  • Last Edited
    Jul 20, 2024 10:09

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.7%
Hamstrings
10.4%
Upper Back
10.2%
Biceps
9.1%
Middle Delts
8.6%
Triceps
8.1%
Lats
8%
Glutes
7.8%
Front Delts
7.6%
Chest
6.3%
Abs
5.2%
Rear Delts
3.6%
Adductors
2%
Forearms
1.3%
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4.8 Stars with 10, 000+ Ratings
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
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
1B
Chest Supported Row (Dumbbell)
2
1
6-8 reps
8-10 reps
-
-
2A
Deficit Push Ups
2
-
2B
Pull-Up (Assisted)
2
10-12 reps
-
3A
Overhead Tricep Extension (EZ Bar)
4
10-15 reps
-
3B
Bicep Curl (EZ Bar)
4
10-15 reps
-
4A
Lateral Raise (Cable)
3
12-15 reps
-
4B
Rear Delt Fly (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
1B
Chest Supported Row (Dumbbell)
2
1
6-8 reps
8-10 reps
-
-
2A
Deficit Push Ups
2
-
2B
Pull-Up (Assisted)
2
10-12 reps
-
3A
Overhead Tricep Extension (EZ Bar)
4
10-15 reps
-
3B
Bicep Curl (EZ Bar)
4
10-15 reps
-
4A
Lateral Raise (Cable)
3
12-15 reps
-
4B
Rear Delt Fly (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
1B
Chest Supported Row (Dumbbell)
2
1
6-8 reps
8-10 reps
-
-
2A
Deficit Push Ups
2
-
2B
Pull-Up (Assisted)
2
10-12 reps
-
3A
Overhead Tricep Extension (EZ Bar)
4
10-15 reps
-
3B
Bicep Curl (EZ Bar)
4
10-15 reps
-
4A
Lateral Raise (Cable)
3
12-15 reps
-
4B
Rear Delt Fly (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
1B
Chest Supported Row (Dumbbell)
2
1
6-8 reps
8-10 reps
-
-
2A
Deficit Push Ups
2
-
2B
Pull-Up (Assisted)
2
10-12 reps
-
3A
Overhead Tricep Extension (EZ Bar)
4
10-15 reps
-
3B
Bicep Curl (EZ Bar)
4
10-15 reps
-
4A
Lateral Raise (Cable)
3
12-15 reps
-
4B
Rear Delt Fly (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
1B
Chest Supported Row (Dumbbell)
2
1
6-8 reps
8-10 reps
-
-
2A
Deficit Push Ups
2
-
2B
Pull-Up (Assisted)
2
10-12 reps
-
3A
Overhead Tricep Extension (EZ Bar)
4
10-15 reps
-
3B
Bicep Curl (EZ Bar)
4
10-15 reps
-
4A
Lateral Raise (Cable)
3
12-15 reps
-
4B
Rear Delt Fly (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
1B
Chest Supported Row (Dumbbell)
2
1
6-8 reps
8-10 reps
-
-
2A
Deficit Push Ups
2
-
2B
Pull-Up (Assisted)
2
10-12 reps
-
3A
Overhead Tricep Extension (EZ Bar)
4
10-15 reps
-
3B
Bicep Curl (EZ Bar)
4
10-15 reps
-
4A
Lateral Raise (Cable)
3
12-15 reps
-
4B
Rear Delt Fly (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
1B
Chest Supported Row (Dumbbell)
2
1
6-8 reps
8-10 reps
-
-
2A
Deficit Push Ups
2
-
2B
Pull-Up (Assisted)
2
10-12 reps
-
3A
Overhead Tricep Extension (EZ Bar)
4
10-15 reps
-
3B
Bicep Curl (EZ Bar)
4
10-15 reps
-
4A
Lateral Raise (Cable)
3
12-15 reps
-
4B
Rear Delt Fly (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
1B
Chest Supported Row (Dumbbell)
2
1
6-8 reps
8-10 reps
-
-
2A
Deficit Push Ups
2
-
2B
Pull-Up (Assisted)
2
10-12 reps
-
3A
Overhead Tricep Extension (EZ Bar)
4
10-15 reps
-
3B
Bicep Curl (EZ Bar)
4
10-15 reps
-
4A
Lateral Raise (Cable)
3
12-15 reps
-
4B
Rear Delt Fly (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
1B
Chest Supported Row (Dumbbell)
2
1
6-8 reps
8-10 reps
-
-
2A
Deficit Push Ups
2
-
2B
Pull-Up (Assisted)
2
10-12 reps
-
3A
Overhead Tricep Extension (EZ Bar)
4
10-15 reps
-
3B
Bicep Curl (EZ Bar)
4
10-15 reps
-
4A
Lateral Raise (Cable)
3
12-15 reps
-
4B
Rear Delt Fly (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
1B
Chest Supported Row (Dumbbell)
2
1
6-8 reps
8-10 reps
-
-
2A
Deficit Push Ups
2
-
2B
Pull-Up (Assisted)
2
10-12 reps
-
3A
Overhead Tricep Extension (EZ Bar)
4
10-15 reps
-
3B
Bicep Curl (EZ Bar)
4
10-15 reps
-
4A
Lateral Raise (Cable)
3
12-15 reps
-
4B
Rear Delt Fly (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
1B
Chest Supported Row (Dumbbell)
2
1
6-8 reps
8-10 reps
-
-
2A
Deficit Push Ups
2
-
2B
Pull-Up (Assisted)
2
10-12 reps
-
3A
Overhead Tricep Extension (EZ Bar)
4
10-15 reps
-
3B
Bicep Curl (EZ Bar)
4
10-15 reps
-
4A
Lateral Raise (Cable)
3
12-15 reps
-
4B
Rear Delt Fly (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-10 reps
-
1B
Chest Supported Row (Dumbbell)
2
1
6-8 reps
8-10 reps
-
-
2A
Deficit Push Ups
2
-
2B
Pull-Up (Assisted)
2
10-12 reps
-
3A
Overhead Tricep Extension (EZ Bar)
4
10-15 reps
-
3B
Bicep Curl (EZ Bar)
4
10-15 reps
-
4A
Lateral Raise (Cable)
3
12-15 reps
-
4B
Rear Delt Fly (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
4-6 reps
8-10 reps
-
-
2A
Leg Extension
3
10-12 reps
-
2B
Leg Curl
3
10-12 reps
-
3A
Hanging Leg Raise
3
10-15 reps
-
3B
Walking Lunge
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
4-6 reps
8-10 reps
-
-
2A
Leg Extension
3
10-12 reps
-
2B
Leg Curl
3
10-12 reps
-
3A
Hanging Leg Raise
3
10-15 reps
-
3B
Walking Lunge
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
4-6 reps
8-10 reps
-
-
2A
Leg Extension
3
10-12 reps
-
2B
Leg Curl
3
10-12 reps
-
3A
Hanging Leg Raise
3
10-15 reps
-
3B
Walking Lunge
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
4-6 reps
8-10 reps
-
-
2A
Leg Extension
3
10-12 reps
-
2B
Leg Curl
3
10-12 reps
-
3A
Hanging Leg Raise
3
10-15 reps
-
3B
Walking Lunge
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
4-6 reps
8-10 reps
-
-
2A
Leg Extension
3
10-12 reps
-
2B
Leg Curl
3
10-12 reps
-
3A
Hanging Leg Raise
3
10-15 reps
-
3B
Walking Lunge
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
4-6 reps
8-10 reps
-
-
2A
Leg Extension
3
10-12 reps
-
2B
Leg Curl
3
10-12 reps
-
3A
Hanging Leg Raise
3
10-15 reps
-
3B
Walking Lunge
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
4-6 reps
8-10 reps
-
-
2A
Leg Extension
3
10-12 reps
-
2B
Leg Curl
3
10-12 reps
-
3A
Hanging Leg Raise
3
10-15 reps
-
3B
Walking Lunge
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
4-6 reps
8-10 reps
-
-
2A
Leg Extension
3
10-12 reps
-
2B
Leg Curl
3
10-12 reps
-
3A
Hanging Leg Raise
3
10-15 reps
-
3B
Walking Lunge
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
4-6 reps
8-10 reps
-
-
2A
Leg Extension
3
10-12 reps
-
2B
Leg Curl
3
10-12 reps
-
3A
Hanging Leg Raise
3
10-15 reps
-
3B
Walking Lunge
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
4-6 reps
8-10 reps
-
-
2A
Leg Extension
3
10-12 reps
-
2B
Leg Curl
3
10-12 reps
-
3A
Hanging Leg Raise
3
10-15 reps
-
3B
Walking Lunge
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
4-6 reps
8-10 reps
-
-
2A
Leg Extension
3
10-12 reps
-
2B
Leg Curl
3
10-12 reps
-
3A
Hanging Leg Raise
3
10-15 reps
-
3B
Walking Lunge
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
1
4-6 reps
8-10 reps
-
-
2A
Leg Extension
3
10-12 reps
-
2B
Leg Curl
3
10-12 reps
-
3A
Hanging Leg Raise
3
10-15 reps
-
3B
Walking Lunge
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
5-12 reps
-
1B
Dip (Weighted)
3
8-10 reps
-
2A
Dumbbell Row
3
6-8 reps
-
2B
Overhead Press (Dumbbell)
2
6-8 reps
-
3A
Bicep Curl (Cable)
4
10-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
8-10 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
5-12 reps
-
1B
Dip (Weighted)
3
8-10 reps
-
2A
Dumbbell Row
3
6-8 reps
-
2B
Overhead Press (Dumbbell)
2
6-8 reps
-
3A
Bicep Curl (Cable)
4
10-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
8-10 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
5-12 reps
-
1B
Dip (Weighted)
3
8-10 reps
-
2A
Dumbbell Row
3
6-8 reps
-
2B
Overhead Press (Dumbbell)
2
6-8 reps
-
3A
Bicep Curl (Cable)
4
10-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
8-10 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
5-12 reps
-
1B
Dip (Weighted)
3
8-10 reps
-
2A
Dumbbell Row
3
6-8 reps
-
2B
Overhead Press (Dumbbell)
2
6-8 reps
-
3A
Bicep Curl (Cable)
4
10-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
8-10 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
5-12 reps
-
1B
Dip (Weighted)
3
8-10 reps
-
2A
Dumbbell Row
3
6-8 reps
-
2B
Overhead Press (Dumbbell)
2
6-8 reps
-
3A
Bicep Curl (Cable)
4
10-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
8-10 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
5-12 reps
-
1B
Dip (Weighted)
3
8-10 reps
-
2A
Dumbbell Row
3
6-8 reps
-
2B
Overhead Press (Dumbbell)
2
6-8 reps
-
3A
Bicep Curl (Cable)
4
10-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
8-10 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
5-12 reps
-
1B
Dip (Weighted)
3
8-10 reps
-
2A
Dumbbell Row
3
6-8 reps
-
2B
Overhead Press (Dumbbell)
2
6-8 reps
-
3A
Bicep Curl (Cable)
4
10-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
8-10 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
5-12 reps
-
1B
Dip (Weighted)
3
8-10 reps
-
2A
Dumbbell Row
3
6-8 reps
-
2B
Overhead Press (Dumbbell)
2
6-8 reps
-
3A
Bicep Curl (Cable)
4
10-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
8-10 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
5-12 reps
-
1B
Dip (Weighted)
3
8-10 reps
-
2A
Dumbbell Row
3
6-8 reps
-
2B
Overhead Press (Dumbbell)
2
6-8 reps
-
3A
Bicep Curl (Cable)
4
10-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
8-10 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
5-12 reps
-
1B
Dip (Weighted)
3
8-10 reps
-
2A
Dumbbell Row
3
6-8 reps
-
2B
Overhead Press (Dumbbell)
2
6-8 reps
-
3A
Bicep Curl (Cable)
4
10-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
8-10 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
5-12 reps
-
1B
Dip (Weighted)
3
8-10 reps
-
2A
Dumbbell Row
3
6-8 reps
-
2B
Overhead Press (Dumbbell)
2
6-8 reps
-
3A
Bicep Curl (Cable)
4
10-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
8-10 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
5-12 reps
-
1B
Dip (Weighted)
3
8-10 reps
-
2A
Dumbbell Row
3
6-8 reps
-
2B
Overhead Press (Dumbbell)
2
6-8 reps
-
3A
Bicep Curl (Cable)
4
10-12 reps
-
3B
Overhead Tricep Extension (Cable)
4
8-10 reps
-
4
Chest Fly (Cable)
3
10-15 reps
-
5
Lateral Raise (Cable)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Good Morning
3
8-10 reps
-
2A
Leg Extension
3
8-12 reps
-
2B
Leg Curl
2
10-15 reps
-
3
Goblet Squat
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Good Morning
3
8-10 reps
-
2A
Leg Extension
3
8-12 reps
-
2B
Leg Curl
2
10-15 reps
-
3
Goblet Squat
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Good Morning
3
8-10 reps
-
2A
Leg Extension
3
8-12 reps
-
2B
Leg Curl
2
10-15 reps
-
3
Goblet Squat
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Good Morning
3
8-10 reps
-
2A
Leg Extension
3
8-12 reps
-
2B
Leg Curl
2
10-15 reps
-
3
Goblet Squat
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Good Morning
3
8-10 reps
-
2A
Leg Extension
3
8-12 reps
-
2B
Leg Curl
2
10-15 reps
-
3
Goblet Squat
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Good Morning
3
8-10 reps
-
2A
Leg Extension
3
8-12 reps
-
2B
Leg Curl
2
10-15 reps
-
3
Goblet Squat
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Good Morning
3
8-10 reps
-
2A
Leg Extension
3
8-12 reps
-
2B
Leg Curl
2
10-15 reps
-
3
Goblet Squat
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Good Morning
3
8-10 reps
-
2A
Leg Extension
3
8-12 reps
-
2B
Leg Curl
2
10-15 reps
-
3
Goblet Squat
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Good Morning
3
8-10 reps
-
2A
Leg Extension
3
8-12 reps
-
2B
Leg Curl
2
10-15 reps
-
3
Goblet Squat
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Good Morning
3
8-10 reps
-
2A
Leg Extension
3
8-12 reps
-
2B
Leg Curl
2
10-15 reps
-
3
Goblet Squat
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Good Morning
3
8-10 reps
-
2A
Leg Extension
3
8-12 reps
-
2B
Leg Curl
2
10-15 reps
-
3
Goblet Squat
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Good Morning
3
8-10 reps
-
2A
Leg Extension
3
8-12 reps
-
2B
Leg Curl
2
10-15 reps
-
3
Goblet Squat
3
10-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
1B
Chest Supported Row (Dumbbell)
2 Sets
1 Set
6-8 Reps
8-10 Reps
-
-
2A
Deficit Push Ups
2 Sets
-
2B
Pull-Up (Assisted)
2 Sets
10-12 Reps
-
3A
Overhead Tricep Extension (EZ Bar)
4 Sets
10-15 Reps
-
3B
Bicep Curl (EZ Bar)
4 Sets
10-15 Reps
-
4A
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
4B
Rear Delt Fly (Cable)
3 Sets
10-12 Reps
-
Day 2
1
High Bar Squat (Barbell)
2 Sets
1 Set
4-6 Reps
8-10 Reps
-
-
2A
Leg Extension
3 Sets
10-12 Reps
-
2B
Leg Curl
3 Sets
10-12 Reps
-
3A
Hanging Leg Raise
3 Sets
10-15 Reps
-
3B
Walking Lunge
3 Sets
8-10 Reps
-
Day 3
1A
Chin-Up (Bodyweight)
3 Sets
5-12 Reps
-
1B
Dip (Weighted)
3 Sets
8-10 Reps
-
2A
Dumbbell Row
3 Sets
6-8 Reps
-
2B
Overhead Press (Dumbbell)
2 Sets
6-8 Reps
-
3A
Bicep Curl (Cable)
4 Sets
10-12 Reps
-
3B
Overhead Tricep Extension (Cable)
4 Sets
8-10 Reps
-
4
Chest Fly (Cable)
3 Sets
10-15 Reps
-
5
Lateral Raise (Cable)
4 Sets
10-15 Reps
-
Day 4
1
Smith Machine Good Morning
3 Sets
8-10 Reps
-
2A
Leg Extension
3 Sets
8-12 Reps
-
2B
Leg Curl
2 Sets
10-15 Reps
-
3
Goblet Squat
3 Sets
10-15 Reps
-