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BoostcampPNG

6 days 20Lbs in 12 weeks workout routine

by Riaz M.

Program Description

To help people within the 20lbs in 12 week program do build their ideal physique

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 24, 2025 04:50
  • Last Edited
    Mar 24, 2025 04:59
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
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 Pulldown
3 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 Squat
3 Sets
-
2
Romanian Deadlift (Dumbbell)
3 Sets
-
3
Leg Extension
3 Sets
-
4
Seated Hamstring Curl
3 Sets
-
5
Standing Calf Raise
3 Sets
-
Day 4
1
Lat Pulldown
3 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 Squat
3 Sets
-
2
Romanian Deadlift (Dumbbell)
3 Sets
-
3
Leg Extension
3 Sets
-
4
Seated Hamstring Curl
3 Sets
-
5
Standing Calf Raise
3 Sets
-