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BoostcampPNG

Alex's Simple but effective

by Alejandro Gaytan Sandoval
1 athletes joined

Program Description

Novice- inter routine designed for muscle growth.

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 23, 2025 03:45
  • Last Edited
    Jun 18, 2025 08:54

Summary

Unlock your potential with Alex's Simple but Effective 12-week program, designed for those ready to elevate their strength training. Committing to 5 days a week, you'll engage in a variety of machine-based exercises targeting all major muscle groups, ensuring balanced development and maximum results. Each session is structured to challenge you with progressive intensity, helping you build muscle and enhance endurance. Get ready to transform your physique and achieve your fitness goals with a straightforward yet powerful approach!
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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
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Shoulder Press (Machine)
3
6-10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
6
Cable Crunch
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Shoulder Press (Machine)
3
6-10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
6
Cable Crunch
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Shoulder Press (Machine)
3
6-10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
6
Cable Crunch
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Shoulder Press (Machine)
3
6-10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
6
Cable Crunch
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Shoulder Press (Machine)
3
6-10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
6
Cable Crunch
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Shoulder Press (Machine)
3
6-10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
6
Cable Crunch
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Shoulder Press (Machine)
3
6-10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
6
Cable Crunch
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Shoulder Press (Machine)
3
6-10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
6
Cable Crunch
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Shoulder Press (Machine)
3
6-10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
6
Cable Crunch
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Shoulder Press (Machine)
3
6-10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
6
Cable Crunch
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Shoulder Press (Machine)
3
6-10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
6
Cable Crunch
3
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Shoulder Press (Machine)
3
6-10 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
6
Cable Crunch
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
T-Bar Row
3
6-10 reps
RPE 8
5
Seated Calf Raise
3
8-12 reps
RPE 10
6
Back Extension (Weighted)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
T-Bar Row
3
6-10 reps
RPE 8
5
Seated Calf Raise
3
8-12 reps
RPE 10
6
Back Extension (Weighted)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
T-Bar Row
3
6-10 reps
RPE 8
5
Seated Calf Raise
3
8-12 reps
RPE 10
6
Back Extension (Weighted)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
T-Bar Row
3
6-10 reps
RPE 8
5
Seated Calf Raise
3
8-12 reps
RPE 10
6
Back Extension (Weighted)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
T-Bar Row
3
6-10 reps
RPE 8
5
Seated Calf Raise
3
8-12 reps
RPE 10
6
Back Extension (Weighted)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
T-Bar Row
3
6-10 reps
RPE 8
5
Seated Calf Raise
3
8-12 reps
RPE 10
6
Back Extension (Weighted)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
T-Bar Row
3
6-10 reps
RPE 8
5
Seated Calf Raise
3
8-12 reps
RPE 10
6
Back Extension (Weighted)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
T-Bar Row
3
6-10 reps
RPE 8
5
Seated Calf Raise
3
8-12 reps
RPE 10
6
Back Extension (Weighted)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
T-Bar Row
3
6-10 reps
RPE 8
5
Seated Calf Raise
3
8-12 reps
RPE 10
6
Back Extension (Weighted)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
T-Bar Row
3
6-10 reps
RPE 8
5
Seated Calf Raise
3
8-12 reps
RPE 10
6
Back Extension (Weighted)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
T-Bar Row
3
6-10 reps
RPE 8
5
Seated Calf Raise
3
8-12 reps
RPE 10
6
Back Extension (Weighted)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
T-Bar Row
3
6-10 reps
RPE 8
5
Seated Calf Raise
3
8-12 reps
RPE 10
6
Back Extension (Weighted)
3
12-15 reps
RPE 8
Day 3
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 8
2
Chest Fly (Machine)
3
12-15 reps
RPE 8
3
Lateral Raise (Cable)
3
12-15 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 8
2
Chest Fly (Machine)
3
12-15 reps
RPE 8
3
Lateral Raise (Cable)
3
12-15 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 8
2
Chest Fly (Machine)
3
12-15 reps
RPE 8
3
Lateral Raise (Cable)
3
12-15 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 8
2
Chest Fly (Machine)
3
12-15 reps
RPE 8
3
Lateral Raise (Cable)
3
12-15 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 8
2
Chest Fly (Machine)
3
12-15 reps
RPE 8
3
Lateral Raise (Cable)
3
12-15 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 8
2
Chest Fly (Machine)
3
12-15 reps
RPE 8
3
Lateral Raise (Cable)
3
12-15 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 8
2
Chest Fly (Machine)
3
12-15 reps
RPE 8
3
Lateral Raise (Cable)
3
12-15 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 8
2
Chest Fly (Machine)
3
12-15 reps
RPE 8
3
Lateral Raise (Cable)
3
12-15 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 8
2
Chest Fly (Machine)
3
12-15 reps
RPE 8
3
Lateral Raise (Cable)
3
12-15 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 8
2
Chest Fly (Machine)
3
12-15 reps
RPE 8
3
Lateral Raise (Cable)
3
12-15 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 8
2
Chest Fly (Machine)
3
12-15 reps
RPE 8
3
Lateral Raise (Cable)
3
12-15 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 8
2
Chest Fly (Machine)
3
12-15 reps
RPE 8
3
Lateral Raise (Cable)
3
12-15 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
5
Hanging Leg Raise
3
AMRAP
RPE 10
6
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 8
2
Chin-Up (Weighted)
3
AMRAP
RPE 10
3
Leg Curl
3
8-12 reps
RPE 8
4
Barbell Row
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 10
6
Back Extension
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 8
2
Chin-Up (Weighted)
3
AMRAP
RPE 10
3
Leg Curl
3
8-12 reps
RPE 8
4
Barbell Row
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 10
6
Back Extension
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 8
2
Chin-Up (Weighted)
3
AMRAP
RPE 10
3
Leg Curl
3
8-12 reps
RPE 8
4
Barbell Row
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 10
6
Back Extension
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 8
2
Chin-Up (Weighted)
3
AMRAP
RPE 10
3
Leg Curl
3
8-12 reps
RPE 8
4
Barbell Row
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 10
6
Back Extension
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 8
2
Chin-Up (Weighted)
3
AMRAP
RPE 10
3
Leg Curl
3
8-12 reps
RPE 8
4
Barbell Row
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 10
6
Back Extension
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 8
2
Chin-Up (Weighted)
3
AMRAP
RPE 10
3
Leg Curl
3
8-12 reps
RPE 8
4
Barbell Row
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 10
6
Back Extension
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 8
2
Chin-Up (Weighted)
3
AMRAP
RPE 10
3
Leg Curl
3
8-12 reps
RPE 8
4
Barbell Row
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 10
6
Back Extension
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 8
2
Chin-Up (Weighted)
3
AMRAP
RPE 10
3
Leg Curl
3
8-12 reps
RPE 8
4
Barbell Row
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 10
6
Back Extension
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 8
2
Chin-Up (Weighted)
3
AMRAP
RPE 10
3
Leg Curl
3
8-12 reps
RPE 8
4
Barbell Row
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 10
6
Back Extension
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 8
2
Chin-Up (Weighted)
3
AMRAP
RPE 10
3
Leg Curl
3
8-12 reps
RPE 8
4
Barbell Row
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 10
6
Back Extension
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 8
2
Chin-Up (Weighted)
3
AMRAP
RPE 10
3
Leg Curl
3
8-12 reps
RPE 8
4
Barbell Row
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 10
6
Back Extension
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 8
2
Chin-Up (Weighted)
3
AMRAP
RPE 10
3
Leg Curl
3
8-12 reps
RPE 8
4
Barbell Row
3
12-15 reps
RPE 8
5
Standing Calf Raise
3
8-12 reps
RPE 10
6
Back Extension
3
12-15 reps
RPE 8
Week 1
1 / 12 Weeks
Day 2
1
Hack Squat
3 Sets
6-10 Reps
@8
2
Lat Pulldown
3 Sets
8-12 Reps
@8
3
Leg Extension
3 Sets
12-15 Reps
@8
4
T-Bar Row
3 Sets
6-10 Reps
@8
5
Seated Calf Raise
3 Sets
8-12 Reps
@10
6
Back Extension (Weighted)
3 Sets
12-15 Reps
@8
Day 3
No exercises added to this day
Day 5
1
Leg Press
3 Sets
6-10 Reps
@8
2
Chin-Up (Weighted)
3 Sets
AMRAP
@10
3
Leg Curl
3 Sets
8-12 Reps
@8
4
Barbell Row
3 Sets
12-15 Reps
@8
5
Standing Calf Raise
3 Sets
8-12 Reps
@10
6
Back Extension
3 Sets
12-15 Reps
@8
Day 4
1
Incline Chest Press (Machine)
3 Sets
6-10 Reps
@8
2
Chest Fly (Machine)
3 Sets
12-15 Reps
@8
3
Lateral Raise (Cable)
3 Sets
12-15 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8
5
Hanging Leg Raise
3 Sets
AMRAP
@10
6
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@8
Day 1
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
2
Dip (Bodyweight)
3 Sets
AMRAP
@10
3
Shoulder Press (Machine)
3 Sets
6-10 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
12-15 Reps
@8
5
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@8
6
Cable Crunch
3 Sets
15-20 Reps
@8