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JujubaFIT

by Cassio M.

Program Description

Treinamento da Juju

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 06, 2025 05:01
  • Last Edited
    Jun 18, 2025 08:05

Summary

Unlock your potential with the JujubaFIT program, a comprehensive 12-week training plan designed for those ready to elevate their fitness journey. Committing just three days a week, you'll engage in targeted workouts featuring a mix of machine and dumbbell exercises, focusing on strength and muscle development across all major muscle groups. Each session is structured with varying intensity levels to challenge you while ensuring proper recovery. Get ready to build strength, enhance endurance, and transform your physique with a program crafted for real results!
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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
1
Agachamento Hack Sentado
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 8-9
2
Leg Curl
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 8-9
3
Hip Abductor (Machine)
2
10-12 reps
RPE 8-9
4
Chest Press (Machine)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Tricep Extension (Machine)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Agachamento Hack Sentado
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 8-9
2
Leg Curl
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 8-9
3
Hip Abductor (Machine)
2
10-12 reps
RPE 8-9
4
Chest Press (Machine)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Tricep Extension (Machine)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Agachamento Hack Sentado
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 8-9
2
Leg Curl
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 8-9
3
Hip Abductor (Machine)
2
10-12 reps
RPE 8-9
4
Chest Press (Machine)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Tricep Extension (Machine)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Agachamento Hack Sentado
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 8-9
2
Leg Curl
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 8-9
3
Hip Abductor (Machine)
2
10-12 reps
RPE 8-9
4
Chest Press (Machine)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Tricep Extension (Machine)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Agachamento Hack Sentado
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 8-9
2
Leg Curl
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 8-9
3
Hip Abductor (Machine)
2
10-12 reps
RPE 8-9
4
Chest Press (Machine)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Tricep Extension (Machine)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Agachamento Hack Sentado
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 8-9
2
Leg Curl
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 8-9
3
Hip Abductor (Machine)
2
10-12 reps
RPE 8-9
4
Chest Press (Machine)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Tricep Extension (Machine)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Agachamento Hack Sentado
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 8-9
2
Leg Curl
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 8-9
3
Hip Abductor (Machine)
2
10-12 reps
RPE 8-9
4
Chest Press (Machine)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Tricep Extension (Machine)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Agachamento Hack Sentado
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 8-9
2
Leg Curl
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 8-9
3
Hip Abductor (Machine)
2
10-12 reps
RPE 8-9
4
Chest Press (Machine)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Tricep Extension (Machine)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Agachamento Hack Sentado
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 8-9
2
Leg Curl
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 8-9
3
Hip Abductor (Machine)
2
10-12 reps
RPE 8-9
4
Chest Press (Machine)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Tricep Extension (Machine)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Agachamento Hack Sentado
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 8-9
2
Leg Curl
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 8-9
3
Hip Abductor (Machine)
2
10-12 reps
RPE 8-9
4
Chest Press (Machine)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Tricep Extension (Machine)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Agachamento Hack Sentado
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 8-9
2
Leg Curl
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 8-9
3
Hip Abductor (Machine)
2
10-12 reps
RPE 8-9
4
Chest Press (Machine)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Tricep Extension (Machine)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Agachamento Hack Sentado
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 8-9
2
Leg Curl
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 8-9
3
Hip Abductor (Machine)
2
10-12 reps
RPE 8-9
4
Chest Press (Machine)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Tricep Extension (Machine)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
2
Leg Extension
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
3
Hip Adductor (Machine)
2
10-12 reps
RPE 7-8
4
Lat Pulldown
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Seated Dumbbell Curl
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
2
Leg Extension
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
3
Hip Adductor (Machine)
2
10-12 reps
RPE 7-8
4
Lat Pulldown
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Seated Dumbbell Curl
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
2
Leg Extension
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
3
Hip Adductor (Machine)
2
10-12 reps
RPE 7-8
4
Lat Pulldown
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Seated Dumbbell Curl
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
2
Leg Extension
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
3
Hip Adductor (Machine)
2
10-12 reps
RPE 7-8
4
Lat Pulldown
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Seated Dumbbell Curl
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
2
Leg Extension
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
3
Hip Adductor (Machine)
2
10-12 reps
RPE 7-8
4
Lat Pulldown
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Seated Dumbbell Curl
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
2
Leg Extension
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
3
Hip Adductor (Machine)
2
10-12 reps
RPE 7-8
4
Lat Pulldown
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Seated Dumbbell Curl
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
2
Leg Extension
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
3
Hip Adductor (Machine)
2
10-12 reps
RPE 7-8
4
Lat Pulldown
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Seated Dumbbell Curl
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
2
Leg Extension
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
3
Hip Adductor (Machine)
2
10-12 reps
RPE 7-8
4
Lat Pulldown
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Seated Dumbbell Curl
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
2
Leg Extension
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
3
Hip Adductor (Machine)
2
10-12 reps
RPE 7-8
4
Lat Pulldown
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Seated Dumbbell Curl
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
2
Leg Extension
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
3
Hip Adductor (Machine)
2
10-12 reps
RPE 7-8
4
Lat Pulldown
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Seated Dumbbell Curl
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
2
Leg Extension
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
3
Hip Adductor (Machine)
2
10-12 reps
RPE 7-8
4
Lat Pulldown
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Seated Dumbbell Curl
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
2
Leg Extension
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
3
Hip Adductor (Machine)
2
10-12 reps
RPE 7-8
4
Lat Pulldown
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Seated Dumbbell Curl
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
2
Romanian Deadlift (Dumbbell)
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
3
Cable Low Row
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
4
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Abs Crunch (Machine)
2
10-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
2
Romanian Deadlift (Dumbbell)
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
3
Cable Low Row
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
4
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Abs Crunch (Machine)
2
10-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
2
Romanian Deadlift (Dumbbell)
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
3
Cable Low Row
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
4
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Abs Crunch (Machine)
2
10-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
2
Romanian Deadlift (Dumbbell)
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
3
Cable Low Row
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
4
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Abs Crunch (Machine)
2
10-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
2
Romanian Deadlift (Dumbbell)
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
3
Cable Low Row
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
4
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Abs Crunch (Machine)
2
10-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
2
Romanian Deadlift (Dumbbell)
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
3
Cable Low Row
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
4
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Abs Crunch (Machine)
2
10-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
2
Romanian Deadlift (Dumbbell)
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
3
Cable Low Row
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
4
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Abs Crunch (Machine)
2
10-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
2
Romanian Deadlift (Dumbbell)
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
3
Cable Low Row
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
4
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Abs Crunch (Machine)
2
10-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
2
Romanian Deadlift (Dumbbell)
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
3
Cable Low Row
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
4
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Abs Crunch (Machine)
2
10-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
2
Romanian Deadlift (Dumbbell)
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
3
Cable Low Row
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
4
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Abs Crunch (Machine)
2
10-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
2
Romanian Deadlift (Dumbbell)
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
3
Cable Low Row
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
4
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Abs Crunch (Machine)
2
10-12 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
2
Romanian Deadlift (Dumbbell)
1
3
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
3
Cable Low Row
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
4
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
10-12 reps
RPE 5-6
RPE 7-8
5
Abs Crunch (Machine)
2
10-12 reps
RPE 8-9
Week 1
1 / 12 Weeks
Day 1
1
Agachamento Hack Sentado
1 Set
3 Sets
12-15 Reps
10-12 Reps
@5-6
@8-9
2
Leg Curl
1 Set
3 Sets
12-15 Reps
10-12 Reps
@5-6
@8-9
3
Hip Abductor (Machine)
2 Sets
10-12 Reps
@8-9
4
Chest Press (Machine)
1 Set
2 Sets
12-15 Reps
10-12 Reps
@5-6
@7-8
5
Tricep Extension (Machine)
1 Set
2 Sets
12-15 Reps
10-12 Reps
@5-6
@7-8
Day 2
1
Hip Thrust (Machine)
1 Set
3 Sets
12-15 Reps
10-12 Reps
@5-6
@7-8
2
Leg Extension
1 Set
3 Sets
12-15 Reps
10-12 Reps
@5-6
@7-8
3
Hip Adductor (Machine)
2 Sets
10-12 Reps
@7-8
4
Lat Pulldown
1 Set
2 Sets
12-15 Reps
10-12 Reps
@5-6
@7-8
5
Seated Dumbbell Curl
1 Set
2 Sets
12-15 Reps
10-12 Reps
@5-6
@7-8
Day 3
1
Bulgarian Split Squat (Dumbbell)
1 Set
3 Sets
12-15 Reps
10-12 Reps
@5-6
@7-8
2
Romanian Deadlift (Dumbbell)
1 Set
3 Sets
12-15 Reps
10-12 Reps
@5-6
@7-8
3
Cable Low Row
1 Set
2 Sets
12-15 Reps
10-12 Reps
@5-6
@7-8
4
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
12-15 Reps
10-12 Reps
@5-6
@7-8
5
Abs Crunch (Machine)
2 Sets
10-12 Reps
@8-9