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JV & AD

by Ash D.
2 athletes joined

Program Description

‘Von Wheels and Ash drg plan.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Dec 07, 2025 01:55
  • Last Edited
    Dec 19, 2025 10:58
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.3%
Front Delts
14.3%
Chest
10.7%
Lats
10.1%
Upper Back
10.1%
Biceps
9.9%
Middle Delts
7.2%
Hamstrings
5.4%
Quadriceps
5.4%
Glutes
3.6%
Forearms
2.7%
Abs
1.8%
Rear Delts
1.8%
Calves
1.8%
Abductors
0.9%
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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
Seated Hamstring Curl
3
8-10 reps
-
2
Leg Press (45 Degrees)
3
6-10 reps
-
3
Pendulum Squat
3
8-10 reps
-
4
Leg Extension
3
6-8 reps
-
5
Calf Raise (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-10 reps
-
2
Leg Press (45 Degrees)
3
6-10 reps
-
3
Pendulum Squat
3
8-10 reps
-
4
Leg Extension
3
6-8 reps
-
5
Calf Raise (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-10 reps
-
2
Leg Press (45 Degrees)
3
6-10 reps
-
3
Pendulum Squat
3
8-10 reps
-
4
Leg Extension
3
6-8 reps
-
5
Calf Raise (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-10 reps
-
2
Leg Press (45 Degrees)
3
6-10 reps
-
3
Pendulum Squat
3
8-10 reps
-
4
Leg Extension
3
6-8 reps
-
5
Calf Raise (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-10 reps
-
2
Leg Press (45 Degrees)
3
6-10 reps
-
3
Pendulum Squat
3
8-10 reps
-
4
Leg Extension
3
6-8 reps
-
5
Calf Raise (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-10 reps
-
2
Leg Press (45 Degrees)
3
6-10 reps
-
3
Pendulum Squat
3
8-10 reps
-
4
Leg Extension
3
6-8 reps
-
5
Calf Raise (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-10 reps
-
2
Leg Press (45 Degrees)
3
6-10 reps
-
3
Pendulum Squat
3
8-10 reps
-
4
Leg Extension
3
6-8 reps
-
5
Calf Raise (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-10 reps
-
2
Leg Press (45 Degrees)
3
6-10 reps
-
3
Pendulum Squat
3
8-10 reps
-
4
Leg Extension
3
6-8 reps
-
5
Calf Raise (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-10 reps
-
2
Leg Press (45 Degrees)
3
6-10 reps
-
3
Pendulum Squat
3
8-10 reps
-
4
Leg Extension
3
6-8 reps
-
5
Calf Raise (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-10 reps
-
2
Leg Press (45 Degrees)
3
6-10 reps
-
3
Pendulum Squat
3
8-10 reps
-
4
Leg Extension
3
6-8 reps
-
5
Calf Raise (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-10 reps
-
2
Leg Press (45 Degrees)
3
6-10 reps
-
3
Pendulum Squat
3
8-10 reps
-
4
Leg Extension
3
6-8 reps
-
5
Calf Raise (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-10 reps
-
2
Leg Press (45 Degrees)
3
6-10 reps
-
3
Pendulum Squat
3
8-10 reps
-
4
Leg Extension
3
6-8 reps
-
5
Calf Raise (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Dip (Weighted)
3
6-8 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Seated Military Press (Smith Machine)
3
6-8 reps
-
5
Lateral Raise (Machine)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
6-8 reps
-
7
Tricep Extension (Cable)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Dip (Weighted)
3
6-8 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Seated Military Press (Smith Machine)
3
6-8 reps
-
5
Lateral Raise (Machine)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
6-8 reps
-
7
Tricep Extension (Cable)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Dip (Weighted)
3
6-8 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Seated Military Press (Smith Machine)
3
6-8 reps
-
5
Lateral Raise (Machine)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
6-8 reps
-
7
Tricep Extension (Cable)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Dip (Weighted)
3
6-8 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Seated Military Press (Smith Machine)
3
6-8 reps
-
5
Lateral Raise (Machine)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
6-8 reps
-
7
Tricep Extension (Cable)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Dip (Weighted)
3
6-8 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Seated Military Press (Smith Machine)
3
6-8 reps
-
5
Lateral Raise (Machine)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
6-8 reps
-
7
Tricep Extension (Cable)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Dip (Weighted)
3
6-8 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Seated Military Press (Smith Machine)
3
6-8 reps
-
5
Lateral Raise (Machine)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
6-8 reps
-
7
Tricep Extension (Cable)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Dip (Weighted)
3
6-8 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Seated Military Press (Smith Machine)
3
6-8 reps
-
5
Lateral Raise (Machine)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
6-8 reps
-
7
Tricep Extension (Cable)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Dip (Weighted)
3
6-8 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Seated Military Press (Smith Machine)
3
6-8 reps
-
5
Lateral Raise (Machine)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
6-8 reps
-
7
Tricep Extension (Cable)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Dip (Weighted)
3
6-8 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Seated Military Press (Smith Machine)
3
6-8 reps
-
5
Lateral Raise (Machine)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
6-8 reps
-
7
Tricep Extension (Cable)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Dip (Weighted)
3
6-8 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Seated Military Press (Smith Machine)
3
6-8 reps
-
5
Lateral Raise (Machine)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
6-8 reps
-
7
Tricep Extension (Cable)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Dip (Weighted)
3
6-8 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Seated Military Press (Smith Machine)
3
6-8 reps
-
5
Lateral Raise (Machine)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
6-8 reps
-
7
Tricep Extension (Cable)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
6-10 reps
-
2
Dip (Weighted)
3
6-8 reps
-
3
Chest Fly (Machine)
3
8-10 reps
-
4
Seated Military Press (Smith Machine)
3
6-8 reps
-
5
Lateral Raise (Machine)
3
8-10 reps
-
6
Tricep Pushdown (Cable)
3
6-8 reps
-
7
Tricep Extension (Cable)
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Chest Supported Row (Machine)
3
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
8-10 reps
-
4
High Row
2
8-10 reps
-
5
Bicep Curl (Cable)
3
8-10 reps
-
6
Preacher Curl (Barbell)
3
6-10 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Chest Supported Row (Machine)
3
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
8-10 reps
-
4
High Row
2
8-10 reps
-
5
Bicep Curl (Cable)
3
8-10 reps
-
6
Preacher Curl (Barbell)
3
6-10 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Chest Supported Row (Machine)
3
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
8-10 reps
-
4
High Row
2
8-10 reps
-
5
Bicep Curl (Cable)
3
8-10 reps
-
6
Preacher Curl (Barbell)
3
6-10 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Chest Supported Row (Machine)
3
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
8-10 reps
-
4
High Row
2
8-10 reps
-
5
Bicep Curl (Cable)
3
8-10 reps
-
6
Preacher Curl (Barbell)
3
6-10 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Chest Supported Row (Machine)
3
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
8-10 reps
-
4
High Row
2
8-10 reps
-
5
Bicep Curl (Cable)
3
8-10 reps
-
6
Preacher Curl (Barbell)
3
6-10 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Chest Supported Row (Machine)
3
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
8-10 reps
-
4
High Row
2
8-10 reps
-
5
Bicep Curl (Cable)
3
8-10 reps
-
6
Preacher Curl (Barbell)
3
6-10 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Chest Supported Row (Machine)
3
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
8-10 reps
-
4
High Row
2
8-10 reps
-
5
Bicep Curl (Cable)
3
8-10 reps
-
6
Preacher Curl (Barbell)
3
6-10 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Chest Supported Row (Machine)
3
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
8-10 reps
-
4
High Row
2
8-10 reps
-
5
Bicep Curl (Cable)
3
8-10 reps
-
6
Preacher Curl (Barbell)
3
6-10 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Chest Supported Row (Machine)
3
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
8-10 reps
-
4
High Row
2
8-10 reps
-
5
Bicep Curl (Cable)
3
8-10 reps
-
6
Preacher Curl (Barbell)
3
6-10 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Chest Supported Row (Machine)
3
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
8-10 reps
-
4
High Row
2
8-10 reps
-
5
Bicep Curl (Cable)
3
8-10 reps
-
6
Preacher Curl (Barbell)
3
6-10 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Chest Supported Row (Machine)
3
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
8-10 reps
-
4
High Row
2
8-10 reps
-
5
Bicep Curl (Cable)
3
8-10 reps
-
6
Preacher Curl (Barbell)
3
6-10 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Chest Supported Row (Machine)
3
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
8-10 reps
-
4
High Row
2
8-10 reps
-
5
Bicep Curl (Cable)
3
8-10 reps
-
6
Preacher Curl (Barbell)
3
6-10 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Incline Chest Press (Machine)
3
6-10 reps
-
5
Chest Fly (Machine)
3
8-10 reps
-
6
Seated Military Press (Smith Machine)
3
6-10 reps
-
7
Lateral Raise (Machine)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Incline Chest Press (Machine)
3
6-10 reps
-
5
Chest Fly (Machine)
3
8-10 reps
-
6
Seated Military Press (Smith Machine)
3
6-10 reps
-
7
Lateral Raise (Machine)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Incline Chest Press (Machine)
3
6-10 reps
-
5
Chest Fly (Machine)
3
8-10 reps
-
6
Seated Military Press (Smith Machine)
3
6-10 reps
-
7
Lateral Raise (Machine)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Incline Chest Press (Machine)
3
6-10 reps
-
5
Chest Fly (Machine)
3
8-10 reps
-
6
Seated Military Press (Smith Machine)
3
6-10 reps
-
7
Lateral Raise (Machine)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Incline Chest Press (Machine)
3
6-10 reps
-
5
Chest Fly (Machine)
3
8-10 reps
-
6
Seated Military Press (Smith Machine)
3
6-10 reps
-
7
Lateral Raise (Machine)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Incline Chest Press (Machine)
3
6-10 reps
-
5
Chest Fly (Machine)
3
8-10 reps
-
6
Seated Military Press (Smith Machine)
3
6-10 reps
-
7
Lateral Raise (Machine)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Incline Chest Press (Machine)
3
6-10 reps
-
5
Chest Fly (Machine)
3
8-10 reps
-
6
Seated Military Press (Smith Machine)
3
6-10 reps
-
7
Lateral Raise (Machine)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Incline Chest Press (Machine)
3
6-10 reps
-
5
Chest Fly (Machine)
3
8-10 reps
-
6
Seated Military Press (Smith Machine)
3
6-10 reps
-
7
Lateral Raise (Machine)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Incline Chest Press (Machine)
3
6-10 reps
-
5
Chest Fly (Machine)
3
8-10 reps
-
6
Seated Military Press (Smith Machine)
3
6-10 reps
-
7
Lateral Raise (Machine)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Incline Chest Press (Machine)
3
6-10 reps
-
5
Chest Fly (Machine)
3
8-10 reps
-
6
Seated Military Press (Smith Machine)
3
6-10 reps
-
7
Lateral Raise (Machine)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Incline Chest Press (Machine)
3
6-10 reps
-
5
Chest Fly (Machine)
3
8-10 reps
-
6
Seated Military Press (Smith Machine)
3
6-10 reps
-
7
Lateral Raise (Machine)
3
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Chest Supported Row (Machine)
3
8-10 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Incline Chest Press (Machine)
3
6-10 reps
-
5
Chest Fly (Machine)
3
8-10 reps
-
6
Seated Military Press (Smith Machine)
3
6-10 reps
-
7
Lateral Raise (Machine)
3
8-10 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
-
2
Dip (Weighted)
3 Sets
6-8 Reps
-
3
Chest Fly (Machine)
3 Sets
8-10 Reps
-
4
Seated Military Press (Smith Machine)
3 Sets
6-8 Reps
-
5
Lateral Raise (Machine)
3 Sets
8-10 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
6-8 Reps
-
7
Tricep Extension (Cable)
3 Sets
8-10 Reps
-
Day 3
1
Pull-Up (Weighted)
3 Sets
6-8 Reps
-
2
Chest Supported Row (Machine)
3 Sets
6-8 Reps
-
3
Lat Pulldown (Close Grip)
3 Sets
8-10 Reps
-
4
High Row
2 Sets
8-10 Reps
-
5
Bicep Curl (Cable)
3 Sets
8-10 Reps
-
6
Preacher Curl (Barbell)
3 Sets
6-10 Reps
-
7
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
Day 1
1
Seated Hamstring Curl
3 Sets
8-10 Reps
-
2
Leg Press (45 Degrees)
3 Sets
6-10 Reps
-
3
Pendulum Squat
3 Sets
8-10 Reps
-
4
Leg Extension
3 Sets
6-8 Reps
-
5
Calf Raise (Machine)
3 Sets
8-12 Reps
-
Day 4
1
Pull-Up (Weighted)
3 Sets
6-8 Reps
-
2
Chest Supported Row (Machine)
3 Sets
8-10 Reps
-
3
Dip (Weighted)
3 Sets
6-8 Reps
-
4
Incline Chest Press (Machine)
3 Sets
6-10 Reps
-
5
Chest Fly (Machine)
3 Sets
8-10 Reps
-
6
Seated Military Press (Smith Machine)
3 Sets
6-10 Reps
-
7
Lateral Raise (Machine)
3 Sets
8-10 Reps
-