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BoostcampPNG

Hypertrophy by harshit uppal

by Harshit U.
2 athletes joined

Program Description

Building muscle while loosing fat

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 14, 2025 09:55
  • Last Edited
    Mar 17, 2025 09:47
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
8 reps
RPE 8
2
Incline Chest Press (Machine)
2
8 reps
RPE 8
3
Wide Grip Pull-Up
1
1
6 reps
5 reps
RPE 8
RPE 9
4
Chest Fly (Cable)
1
10 reps
RPE 8
5
Chest Supported Row (Dumbbell)
1
10 reps
RPE 8
6
One Arm Lateral Raise (Cable)
2
10 reps
RPE 8
7
Lying Tricep Extension (Barbell)
2
8 reps
RPE 8
8
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 8
9
Bicep Curl (Machine)
1
1
1
15 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
10
Bench Press (Barbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
RPE 8
RPE 9
2
Seated Wide-Grip Row (Cable)
2
8 reps
RPE 8
3
Incline Chest Press (Machine)
2
8 reps
RPE 8
4
Wide Grip Pull-Up
1
1
6 reps
5 reps
RPE 8
RPE 9
5
Chest Fly (Cable)
1
10 reps
RPE 8
6
Chest Supported Row (Dumbbell)
2
10 reps
RPE 8
7
One Arm Lateral Raise (Cable)
2
10 reps
RPE 8
8
Lying Tricep Extension (Barbell)
2
8 reps
RPE 8
9
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 8
10
Bicep Curl (Machine)
1
1
1
15 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
RPE 8
RPE 9
2
Seated Wide-Grip Row (Cable)
2
8 reps
RPE 8
3
Incline Chest Press (Machine)
2
8 reps
RPE 8
4
Wide Grip Pull-Up
1
1
6 reps
5 reps
RPE 8
RPE 9
5
Chest Fly (Cable)
1
10 reps
RPE 8
6
Chest Supported Row (Dumbbell)
2
10 reps
RPE 8
7
One Arm Lateral Raise (Cable)
2
10 reps
RPE 8
8
Lying Tricep Extension (Barbell)
2
8 reps
RPE 8
9
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 8
10
Bicep Curl (Machine)
1
1
1
15 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
RPE 8
RPE 9
2
Seated Wide-Grip Row (Cable)
2
8 reps
RPE 8
3
Incline Chest Press (Machine)
2
8 reps
RPE 8
4
Wide Grip Pull-Up
1
1
6 reps
5 reps
RPE 8
RPE 9
5
Chest Fly (Cable)
1
10 reps
RPE 8
6
Chest Supported Row (Dumbbell)
2
10 reps
RPE 8
7
One Arm Lateral Raise (Cable)
2
10 reps
RPE 8
8
Lying Tricep Extension (Barbell)
2
8 reps
RPE 8
9
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 8
10
Bicep Curl (Machine)
1
1
1
15 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
RPE 8
RPE 9
2
Seated Wide-Grip Row (Cable)
2
8 reps
RPE 8
3
Incline Chest Press (Machine)
2
8 reps
RPE 8
4
Wide Grip Pull-Up
1
1
6 reps
5 reps
RPE 8
RPE 9
5
Chest Fly (Cable)
1
10 reps
RPE 8
6
Chest Supported Row (Dumbbell)
2
10 reps
RPE 8
7
One Arm Lateral Raise (Cable)
2
10 reps
RPE 8
8
Lying Tricep Extension (Barbell)
2
8 reps
RPE 8
9
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 8
10
Bicep Curl (Machine)
1
1
1
15 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
RPE 8
RPE 9
2
Seated Wide-Grip Row (Cable)
2
8 reps
RPE 8
3
Incline Chest Press (Machine)
2
8 reps
RPE 8
4
Wide Grip Pull-Up
1
1
6 reps
5 reps
RPE 8
RPE 9
5
Chest Fly (Cable)
1
10 reps
RPE 8
6
Chest Supported Row (Dumbbell)
2
10 reps
RPE 8
7
One Arm Lateral Raise (Cable)
2
10 reps
RPE 8
8
Lying Tricep Extension (Barbell)
2
8 reps
RPE 8
9
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 8
10
Bicep Curl (Machine)
1
1
1
15 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
RPE 8
RPE 9
2
Seated Wide-Grip Row (Cable)
2
8 reps
RPE 8
3
Incline Chest Press (Machine)
2
8 reps
RPE 8
4
Wide Grip Pull-Up
1
1
6 reps
5 reps
RPE 8
RPE 9
5
Chest Fly (Cable)
1
10 reps
RPE 8
6
Chest Supported Row (Dumbbell)
2
10 reps
RPE 8
7
One Arm Lateral Raise (Cable)
2
10 reps
RPE 8
8
Lying Tricep Extension (Barbell)
2
8 reps
RPE 8
9
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 8
10
Bicep Curl (Machine)
1
1
1
15 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5 reps
3 reps
RPE 8
RPE 9
2
Seated Wide-Grip Row (Cable)
2
8 reps
RPE 8
3
Incline Chest Press (Machine)
2
8 reps
RPE 8
4
Wide Grip Pull-Up
1
1
6 reps
5 reps
RPE 8
RPE 9
5
Chest Fly (Cable)
1
10 reps
RPE 8
6
Chest Supported Row (Dumbbell)
2
10 reps
RPE 8
7
One Arm Lateral Raise (Cable)
2
10 reps
RPE 8
8
Lying Tricep Extension (Barbell)
2
8 reps
RPE 8
9
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 8
10
Bicep Curl (Machine)
1
1
1
15 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5 reps
-
2
Leg Press (45 Degrees)
1
8 reps
-
3
Hamstring Curl
2
10 reps
-
4
Leg Extension
2
10 reps
-
5
Straight Leg Calf Raise
3
AMRAP
-
6
Cable Crunch
3
10 reps
-
7
Reverse Pec Deck
1
10 reps
-
8
Shoulder Press (Plate Loaded)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5 reps
-
2
Leg Press (45 Degrees)
2
8 reps
-
3
Hamstring Curl
2
10 reps
-
4
Leg Extension
2
10 reps
-
5
Straight Leg Calf Raise
3
AMRAP
-
6
Cable Crunch
3
10 reps
-
7
Reverse Pec Deck
2
10 reps
-
8
Shoulder Press (Plate Loaded)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5 reps
-
2
Leg Press (45 Degrees)
2
8 reps
-
3
Hamstring Curl
2
10 reps
-
4
Leg Extension
2
10 reps
-
5
Straight Leg Calf Raise
3
AMRAP
-
6
Cable Crunch
3
10 reps
-
7
Reverse Pec Deck
2
10 reps
-
8
Shoulder Press (Plate Loaded)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5 reps
-
2
Leg Press (45 Degrees)
2
8 reps
-
3
Hamstring Curl
2
10 reps
-
4
Leg Extension
2
10 reps
-
5
Straight Leg Calf Raise
3
AMRAP
-
6
Cable Crunch
3
10 reps
-
7
Reverse Pec Deck
2
10 reps
-
8
Shoulder Press (Plate Loaded)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5 reps
-
2
Leg Press (45 Degrees)
2
8 reps
-
3
Hamstring Curl
2
10 reps
-
4
Leg Extension
2
10 reps
-
5
Straight Leg Calf Raise
3
AMRAP
-
6
Cable Crunch
3
10 reps
-
7
Reverse Pec Deck
2
10 reps
-
8
Shoulder Press (Plate Loaded)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5 reps
-
2
Leg Press (45 Degrees)
2
8 reps
-
3
Hamstring Curl
2
10 reps
-
4
Leg Extension
2
10 reps
-
5
Straight Leg Calf Raise
3
AMRAP
-
6
Cable Crunch
3
10 reps
-
7
Reverse Pec Deck
2
10 reps
-
8
Shoulder Press (Plate Loaded)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5 reps
-
2
Leg Press (45 Degrees)
2
8 reps
-
3
Hamstring Curl
2
10 reps
-
4
Leg Extension
2
10 reps
-
5
Straight Leg Calf Raise
3
AMRAP
-
6
Cable Crunch
3
10 reps
-
7
Reverse Pec Deck
2
10 reps
-
8
Shoulder Press (Plate Loaded)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5 reps
-
2
Leg Press (45 Degrees)
2
8 reps
-
3
Hamstring Curl
2
10 reps
-
4
Leg Extension
2
10 reps
-
5
Straight Leg Calf Raise
3
AMRAP
-
6
Cable Crunch
3
10 reps
-
7
Reverse Pec Deck
2
10 reps
-
8
Shoulder Press (Plate Loaded)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Lat Pulldown (Close Grip)
1
-
3
Single Arm High Row (Cable)
2
-
4
Chest Fly (Machine)
1
-
5
Seated Row (Cable)
2
-
6
Lying Tricep Extension (Barbell)
2
-
7
Tricep Pushdown (Cable)
1
-
8
Bicep Curl (Machine)
3
-
9
Lateral Raise (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Single Arm High Row (Cable)
2
-
4
Chest Fly (Machine)
2
-
5
Seated Row (Cable)
2
-
6
Lying Tricep Extension (Barbell)
2
-
7
Tricep Pushdown (Cable)
1
-
8
Bicep Curl (Machine)
3
-
9
Back Extension (Weighted)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Single Arm High Row (Cable)
2
-
4
Chest Fly (Machine)
2
-
5
Seated Row (Cable)
2
-
6
Lying Tricep Extension (Barbell)
2
-
7
Tricep Pushdown (Cable)
1
-
8
Bicep Curl (Machine)
3
-
9
Back Extension (Weighted)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Single Arm High Row (Cable)
2
-
4
Chest Fly (Machine)
2
-
5
Seated Row (Cable)
2
-
6
Lying Tricep Extension (Barbell)
2
-
7
Tricep Pushdown (Cable)
1
-
8
Bicep Curl (Machine)
3
-
9
Back Extension (Weighted)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Single Arm High Row (Cable)
2
-
4
Chest Fly (Machine)
2
-
5
Seated Row (Cable)
2
-
6
Lying Tricep Extension (Barbell)
2
-
7
Tricep Pushdown (Cable)
1
-
8
Bicep Curl (Machine)
3
-
9
Back Extension (Weighted)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Single Arm High Row (Cable)
2
-
4
Chest Fly (Machine)
2
-
5
Seated Row (Cable)
2
-
6
Lying Tricep Extension (Barbell)
2
-
7
Tricep Pushdown (Cable)
1
-
8
Bicep Curl (Machine)
3
-
9
Back Extension (Weighted)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Single Arm High Row (Cable)
2
-
4
Chest Fly (Machine)
2
-
5
Seated Row (Cable)
2
-
6
Lying Tricep Extension (Barbell)
2
-
7
Tricep Pushdown (Cable)
1
-
8
Bicep Curl (Machine)
3
-
9
Back Extension (Weighted)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Single Arm High Row (Cable)
2
-
4
Chest Fly (Machine)
2
-
5
Seated Row (Cable)
2
-
6
Lying Tricep Extension (Barbell)
2
-
7
Tricep Pushdown (Cable)
1
-
8
Bicep Curl (Machine)
3
-
9
Back Extension (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Single Arm Rear Delt Cable Fly
2
-
3
Leg Press (45 Degrees)
2
-
4
Deadlift (Smith Machine)
2
-
5
Hamstring Curl
1
AMRAP
-
6
Calf Raise (Machine)
3
-
7
Decline Crunch
3
-
8
Back Extension (Weighted)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Machine)
2
-
3
Single Arm Rear Delt Cable Fly
2
-
4
Leg Press (45 Degrees)
3
-
5
Deadlift (Smith Machine)
2
-
6
Hamstring Curl
1
AMRAP
-
7
Calf Raise (Machine)
3
-
8
Decline Crunch
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Machine)
2
-
3
Single Arm Rear Delt Cable Fly
2
-
4
Leg Press (45 Degrees)
3
-
5
Deadlift (Smith Machine)
2
-
6
Hamstring Curl
1
AMRAP
-
7
Calf Raise (Machine)
3
-
8
Decline Crunch
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Machine)
2
-
3
Single Arm Rear Delt Cable Fly
2
-
4
Leg Press (45 Degrees)
3
-
5
Deadlift (Smith Machine)
2
-
6
Hamstring Curl
1
AMRAP
-
7
Calf Raise (Machine)
3
-
8
Decline Crunch
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Machine)
2
-
3
Single Arm Rear Delt Cable Fly
2
-
4
Leg Press (45 Degrees)
3
-
5
Deadlift (Smith Machine)
2
-
6
Hamstring Curl
1
AMRAP
-
7
Calf Raise (Machine)
3
-
8
Decline Crunch
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Machine)
2
-
3
Single Arm Rear Delt Cable Fly
2
-
4
Leg Press (45 Degrees)
3
-
5
Deadlift (Smith Machine)
2
-
6
Hamstring Curl
1
AMRAP
-
7
Calf Raise (Machine)
3
-
8
Decline Crunch
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Machine)
2
-
3
Single Arm Rear Delt Cable Fly
2
-
4
Leg Press (45 Degrees)
3
-
5
Deadlift (Smith Machine)
2
-
6
Hamstring Curl
1
AMRAP
-
7
Calf Raise (Machine)
3
-
8
Decline Crunch
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Machine)
2
-
3
Single Arm Rear Delt Cable Fly
2
-
4
Leg Press (45 Degrees)
3
-
5
Deadlift (Smith Machine)
2
-
6
Hamstring Curl
1
AMRAP
-
7
Calf Raise (Machine)
3
-
8
Decline Crunch
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Cable Chest Press
2
-
2
Single Arm Row (Cable)
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Lat Pulldown
2
-
5
Seated Wide-Grip Row (Cable)
1
-
6
Lateral Raise (Dumbbell)
2
-
7
Bicep Curl (Cable)
3
-
8
Tricep Pushdown (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Cable Chest Press
2
-
2
Single Arm Row (Cable)
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Lat Pulldown
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Cable Chest Press
2
-
2
Single Arm Row (Cable)
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Lat Pulldown
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Cable Chest Press
2
-
2
Single Arm Row (Cable)
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Lat Pulldown
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Cable Chest Press
2
-
2
Single Arm Row (Cable)
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Lat Pulldown
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Cable Chest Press
2
-
2
Single Arm Row (Cable)
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Lat Pulldown
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Cable Chest Press
2
-
2
Single Arm Row (Cable)
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Lat Pulldown
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Cable Chest Press
2
-
2
Single Arm Row (Cable)
2
-
3
Incline Bench Press (Smith Machine)
2
-
4
Lat Pulldown
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
-
2
Hamstring Curl
2
-
3
Leg Press
2
-
4
Pendulum Squat
1
-
5
Calf Raise (Leg Press)
3
-
6
Shoulder Press (Machine)
2
-
7
Abs Crunch (Machine)
1
-
Day 7
No exercises added to this day
Week 1
1 / 8 Weeks
Day 7
No exercises added to this day
Day 2
1
Pendulum Squat
2 Sets
5 Reps
-
2
Leg Press (45 Degrees)
1 Set
8 Reps
-
3
Hamstring Curl
2 Sets
10 Reps
-
4
Leg Extension
2 Sets
10 Reps
-
5
Straight Leg Calf Raise
3 Sets
AMRAP
-
6
Cable Crunch
3 Sets
10 Reps
-
7
Reverse Pec Deck
1 Set
10 Reps
-
8
Shoulder Press (Plate Loaded)
1 Set
-
Day 1
1
Seated Wide-Grip Row (Cable)
2 Sets
8 Reps
@8
2
Incline Chest Press (Machine)
2 Sets
8 Reps
@8
3
Wide Grip Pull-Up
1 Set
1 Set
6 Reps
5 Reps
@8
@9
4
Chest Fly (Cable)
1 Set
10 Reps
@8
5
Chest Supported Row (Dumbbell)
1 Set
10 Reps
@8
6
One Arm Lateral Raise (Cable)
2 Sets
10 Reps
@8
7
Lying Tricep Extension (Barbell)
2 Sets
8 Reps
@8
8
Tricep Rope Push Down (Cable)
1 Set
AMRAP
@8
9
Bicep Curl (Machine)
1 Set
1 Set
1 Set
15 Reps
8 Reps
10 Reps
@8
@8
@8
10
Bench Press (Barbell)
1 Set
-
Day 4
1
Shoulder Press (Machine)
2 Sets
-
2
Single Arm Rear Delt Cable Fly
2 Sets
-
3
Leg Press (45 Degrees)
2 Sets
-
4
Deadlift (Smith Machine)
2 Sets
-
5
Hamstring Curl
1 Set
AMRAP
-
6
Calf Raise (Machine)
3 Sets
-
7
Decline Crunch
3 Sets
-
8
Back Extension (Weighted)
2 Sets
-
Day 5
1
Incline Cable Chest Press
2 Sets
-
2
Single Arm Row (Cable)
2 Sets
-
3
Incline Bench Press (Smith Machine)
2 Sets
-
4
Lat Pulldown
2 Sets
-
5
Seated Wide-Grip Row (Cable)
1 Set
-
6
Lateral Raise (Dumbbell)
2 Sets
-
7
Bicep Curl (Cable)
3 Sets
-
8
Tricep Pushdown (Cable)
3 Sets
-
Day 6
1
Leg Extension
2 Sets
-
2
Hamstring Curl
2 Sets
-
3
Leg Press
2 Sets
-
4
Pendulum Squat
1 Set
-
5
Calf Raise (Leg Press)
3 Sets
-
6
Shoulder Press (Machine)
2 Sets
-
7
Abs Crunch (Machine)
1 Set
-
Day 3
1
Incline Bench Press (Smith Machine)
3 Sets
-
2
Lat Pulldown (Close Grip)
1 Set
-
3
Single Arm High Row (Cable)
2 Sets
-
4
Chest Fly (Machine)
1 Set
-
5
Seated Row (Cable)
2 Sets
-
6
Lying Tricep Extension (Barbell)
2 Sets
-
7
Tricep Pushdown (Cable)
1 Set
-
8
Bicep Curl (Machine)
3 Sets
-
9
Lateral Raise (Machine)
2 Sets
-