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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
    Jun 18, 2025 11:17

Summary

Unlock your muscle-building potential with "Hypertrophy by Harshit Uppal," an intensive 8-week program designed for serious lifters. Commit to training seven days a week, focusing on targeted upper and lower body workouts that maximize hypertrophy through a combination of compound and isolation exercises. Each session is meticulously crafted to challenge your strength and endurance, ensuring you make significant gains. Get ready to sculpt your physique and elevate your performance in the gym!
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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
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
-