Program Description
To help people within the 20lbs in 12 week program do build their ideal physique
Program Overview
- LevelBeginner
- GoalAthletics
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedMar 24, 2025 04:50
- Last EditedJun 18, 2025 10:45
Summary
Transform your physique with this intense 12-week program designed to help you shed 20 pounds in just 6 days a week. Each session targets key muscle groups through a combination of strength training and high-intensity exercises, ensuring you build lean muscle while torching fat. With a focus on proven movements like the Lat Pulldown, Bent Over Row, and Incline Bench Press, you'll maximize your results in the gym. Get ready to push your limits and achieve your fitness goals with confidence!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Lat Pulldown
3
-
2
Bent Over Row (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Lateral Raise (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Bent Over Row (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Lateral Raise (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Bent Over Row (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Lateral Raise (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Bent Over Row (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Lateral Raise (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Bent Over Row (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Lateral Raise (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Bent Over Row (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Lateral Raise (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Bent Over Row (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Lateral Raise (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Bent Over Row (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Lateral Raise (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Bent Over Row (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Lateral Raise (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Bent Over Row (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Lateral Raise (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Bent Over Row (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Lateral Raise (Dumbbell)
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Bent Over Row (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Lateral Raise (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Cable)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Tricep Extension (Barbell)
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Cable)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Tricep Extension (Barbell)
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Cable)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Tricep Extension (Barbell)
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Cable)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Tricep Extension (Barbell)
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Cable)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Tricep Extension (Barbell)
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Cable)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Tricep Extension (Barbell)
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Cable)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Tricep Extension (Barbell)
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Cable)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Tricep Extension (Barbell)
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Cable)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Tricep Extension (Barbell)
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Cable)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Tricep Extension (Barbell)
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Cable)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Tricep Extension (Barbell)
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Cable)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Tricep Extension (Barbell)
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Bent Over Row (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Lateral Raise (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Bent Over Row (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Lateral Raise (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Bent Over Row (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Lateral Raise (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Bent Over Row (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Lateral Raise (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Bent Over Row (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Lateral Raise (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Bent Over Row (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Lateral Raise (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Bent Over Row (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Lateral Raise (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Bent Over Row (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Lateral Raise (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Bent Over Row (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Lateral Raise (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Bent Over Row (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Lateral Raise (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Bent Over Row (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Lateral Raise (Dumbbell)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Bent Over Row (Barbell)
3
-
3
Standing Pullover (Cable)
3
-
4
Bicep Curl (Cable)
3
-
5
Bicep Curl (EZ Bar)
3
-
6
Lateral Raise (Dumbbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Cable)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Tricep Extension (Barbell)
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Cable)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Tricep Extension (Barbell)
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Cable)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Tricep Extension (Barbell)
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Cable)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Tricep Extension (Barbell)
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Cable)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Tricep Extension (Barbell)
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Cable)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Tricep Extension (Barbell)
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Cable)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Tricep Extension (Barbell)
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Cable)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Tricep Extension (Barbell)
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Cable)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Tricep Extension (Barbell)
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Cable)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Tricep Extension (Barbell)
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Cable)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Tricep Extension (Barbell)
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Fly (Cable)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Tricep Extension (Barbell)
3
-
5
Lateral Raise (Dumbbell)
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Leg Extension
3
-
4
Seated Hamstring Curl
3
-
5
Standing Calf Raise
3
-
Week 1
1 / 12 Weeks
Day 1
1
Lat Pulldown3 Sets
-
2
Bent Over Row (Barbell)3 Sets
-
3
Standing Pullover (Cable)3 Sets
-
4
Bicep Curl (Cable)3 Sets
-
5
Bicep Curl (EZ Bar)3 Sets
-
6
Lateral Raise (Dumbbell)4 Sets
-
Day 2
1
Incline Bench Press (Dumbbell)3 Sets
-
2
Chest Fly (Cable)3 Sets
-
3
V-Handle Tricep Pushdown (Cable)3 Sets
-
4
Tricep Extension (Barbell)3 Sets
-
5
Lateral Raise (Dumbbell)4 Sets
-
Day 3
1
Hack Squat3 Sets
-
2
Romanian Deadlift (Dumbbell)3 Sets
-
3
Leg Extension3 Sets
-
4
Seated Hamstring Curl3 Sets
-
5
Standing Calf Raise3 Sets
-
Day 4
1
Lat Pulldown3 Sets
-
2
Bent Over Row (Barbell)3 Sets
-
3
Standing Pullover (Cable)3 Sets
-
4
Bicep Curl (Cable)3 Sets
-
5
Bicep Curl (EZ Bar)3 Sets
-
6
Lateral Raise (Dumbbell)4 Sets
-
Day 5
1
Incline Bench Press (Dumbbell)3 Sets
-
2
Chest Fly (Cable)3 Sets
-
3
V-Handle Tricep Pushdown (Cable)3 Sets
-
4
Tricep Extension (Barbell)3 Sets
-
5
Lateral Raise (Dumbbell)4 Sets
-
Day 6
1
Hack Squat3 Sets
-
2
Romanian Deadlift (Dumbbell)3 Sets
-
3
Leg Extension3 Sets
-
4
Seated Hamstring Curl3 Sets
-
5
Standing Calf Raise3 Sets
-