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S1 BODYBUILDING - 5 Days Workout

by Sunit A.

Program Description

**S1 BODYBUILDING - 5 Days Workout** is a comprehensive 4-week program designed for intermediate lifters looking to enhance their bodybuilding journey. This structured plan (Push, Pull, Legs, Upper & Lower body) focusing on a mix of compound and isolation exercises that target all major muscle groups. Each workout lasts approximately 60 minutes, ensuring an efficient and effective training experience. With a full gym required, you'll have access to a variety of equipment to maximize your gains and sculpt your physique. Get ready to push your limits and achieve your fitness goals!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 29, 2025 09:04
  • Last Edited
    Dec 29, 2025 10:34
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.4%
Front Delts
11.8%
Triceps
11.8%
Quadriceps
8.3%
Lats
7.1%
Biceps
7.1%
Hamstrings
7.1%
Chest
7.1%
Glutes
6.5%
Middle Delts
5.9%
Abs
3%
Forearms
2.4%
Lower Back
1.8%
Rear Delts
1.8%
Adductors
1.8%
Abductors
1.8%
Calves
1.2%
Olympic
1.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Arnold Press
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Skull Crusher (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Arnold Press
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Skull Crusher (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Arnold Press
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Skull Crusher (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Arnold Press
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Skull Crusher (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
V-Handle Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 8
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Trap Bar Power Shrug
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Upright Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 8
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Trap Bar Power Shrug
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Upright Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 8
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Trap Bar Power Shrug
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Upright Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
RPE 8
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
T-Bar Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Trap Bar Power Shrug
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Upright Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
8
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
8
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
8
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
2
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Hip Adductor (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
8
Hip Abductor (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
RPE 8
2
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Incline Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
High Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Lying Reverse Fly
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Reverse Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
RPE 8
2
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Incline Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
High Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Lying Reverse Fly
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Reverse Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
RPE 8
2
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Incline Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
High Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Lying Reverse Fly
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Reverse Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
10 reps
RPE 8
2
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Incline Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
High Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Lying Reverse Fly
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Reverse Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
RPE 8
2
Clean and Jerk
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Single Arm Iso Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
RPE 8
2
Clean and Jerk
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Single Arm Iso Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
RPE 8
2
Clean and Jerk
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Single Arm Iso Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
10 reps
RPE 8
2
Clean and Jerk
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Single Arm Iso Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
6
Chest Supported Row (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Week 1
1 / 4 Weeks
Day 2
1
Wide Grip Pull-Up
3 Sets
10 Reps
@8
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
3
T-Bar Row
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
4
Trap Bar Power Shrug
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
5
Upright Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
6
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
7
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
Day 1
1
Dip (Weighted)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
3
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
5
Arnold Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
6
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
7
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
Day 4
1
Dip (Bodyweight)
3 Sets
10 Reps
@8
2
Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
3
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
4
Shoulder Press (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
5
High Row
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
6
Lying Reverse Fly
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
7
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
Day 3
1
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@8
2
Squat (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
3
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
4
Seated Calf Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
5
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
6
Leg Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
7
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
8
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
Day 5
1
Chin-Up (Weighted)
3 Sets
10 Reps
@8
2
Clean and Jerk
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
4
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
5
Single Arm Iso Row
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
6
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
7
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8