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Fullbody every other Day

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1 athletes joined

Program Description

Hypertrophy and Optimal Training for me

Program Overview

  • Level
    Intermediate, Novice, Beginner, Advanced
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 05, 2025 10:50
  • Last Edited
    Jul 09, 2025 06:10

Summary

Unlock your full potential with the "Fullbody Every Other Day" program, a comprehensive 12-week journey designed for lifters looking to maximize strength and muscle growth. Train three times a week with a balanced mix of barbell, machine, and dumbbell exercises that target all major muscle groups, ensuring a well-rounded physique. Each session is crafted to challenge your limits while allowing adequate recovery, making it perfect for both beginners and seasoned athletes. Get ready to elevate your fitness game and achieve results that speak for themselves!
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4.8 Stars with 10, 000+ Ratings
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
Incline Bench Press (Barbell)
1
RPE 9
2
Pullover (Machine)
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Leg Extension
1
RPE 9
7
Lying Leg Curl
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Face Pull
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Pullover (Machine)
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Leg Extension
1
RPE 9
7
Lying Leg Curl
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Face Pull
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Pullover (Machine)
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Leg Extension
1
RPE 9
7
Lying Leg Curl
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Face Pull
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Pullover (Machine)
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Leg Extension
1
RPE 9
7
Lying Leg Curl
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Face Pull
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Pullover (Machine)
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Leg Extension
1
RPE 9
7
Lying Leg Curl
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Face Pull
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Pullover (Machine)
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Leg Extension
1
RPE 9
7
Lying Leg Curl
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Face Pull
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Pullover (Machine)
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Leg Extension
1
RPE 9
7
Lying Leg Curl
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Face Pull
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Pullover (Machine)
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Leg Extension
1
RPE 9
7
Lying Leg Curl
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Face Pull
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Pullover (Machine)
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Leg Extension
1
RPE 9
7
Lying Leg Curl
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Face Pull
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Pullover (Machine)
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Leg Extension
1
RPE 9
7
Lying Leg Curl
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Face Pull
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Pullover (Machine)
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Leg Extension
1
RPE 9
7
Lying Leg Curl
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Face Pull
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Pullover (Machine)
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Leg Extension
1
RPE 9
7
Lying Leg Curl
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Face Pull
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Wide Grip Lat Pulldown
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Lying Leg Curl
1
RPE 9
7
Leg Extension
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Reverse Pec Deck
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Wide Grip Lat Pulldown
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Lying Leg Curl
1
RPE 9
7
Leg Extension
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Reverse Pec Deck
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Wide Grip Lat Pulldown
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Lying Leg Curl
1
RPE 9
7
Leg Extension
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Reverse Pec Deck
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Wide Grip Lat Pulldown
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Lying Leg Curl
1
RPE 9
7
Leg Extension
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Reverse Pec Deck
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Wide Grip Lat Pulldown
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Lying Leg Curl
1
RPE 9
7
Leg Extension
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Reverse Pec Deck
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Wide Grip Lat Pulldown
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Lying Leg Curl
1
RPE 9
7
Leg Extension
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Reverse Pec Deck
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Wide Grip Lat Pulldown
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Lying Leg Curl
1
RPE 9
7
Leg Extension
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Reverse Pec Deck
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Wide Grip Lat Pulldown
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Lying Leg Curl
1
RPE 9
7
Leg Extension
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Reverse Pec Deck
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Wide Grip Lat Pulldown
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Lying Leg Curl
1
RPE 9
7
Leg Extension
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Reverse Pec Deck
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Wide Grip Lat Pulldown
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Lying Leg Curl
1
RPE 9
7
Leg Extension
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Reverse Pec Deck
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Wide Grip Lat Pulldown
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Lying Leg Curl
1
RPE 9
7
Leg Extension
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Reverse Pec Deck
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Wide Grip Lat Pulldown
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Lying Leg Curl
1
RPE 9
7
Leg Extension
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Reverse Pec Deck
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Pullover (Machine)
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Leg Extension
1
RPE 9
7
Lying Leg Curl
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Face Pull
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Pullover (Machine)
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Leg Extension
1
RPE 9
7
Lying Leg Curl
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Face Pull
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Pullover (Machine)
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Leg Extension
1
RPE 9
7
Lying Leg Curl
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Face Pull
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Pullover (Machine)
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Leg Extension
1
RPE 9
7
Lying Leg Curl
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Face Pull
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Pullover (Machine)
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Leg Extension
1
RPE 9
7
Lying Leg Curl
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Face Pull
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Pullover (Machine)
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Leg Extension
1
RPE 9
7
Lying Leg Curl
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Face Pull
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Pullover (Machine)
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Leg Extension
1
RPE 9
7
Lying Leg Curl
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Face Pull
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Pullover (Machine)
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Leg Extension
1
RPE 9
7
Lying Leg Curl
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Face Pull
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Pullover (Machine)
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Leg Extension
1
RPE 9
7
Lying Leg Curl
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Face Pull
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Pullover (Machine)
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Leg Extension
1
RPE 9
7
Lying Leg Curl
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Face Pull
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Pullover (Machine)
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Leg Extension
1
RPE 9
7
Lying Leg Curl
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Face Pull
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
RPE 9
2
Pullover (Machine)
1
RPE 9
3
Back Extension (Weighted)
1
RPE 9
4
Preacher Curl (Dumbbell)
1
RPE 9
5
Overhead Tricep Extension (Cable)
1
RPE 9
6
Leg Extension
1
RPE 9
7
Lying Leg Curl
1
RPE 9
8
Standing Calf Raise
1
RPE 9
9
Face Pull
1
RPE 9
10
Lateral Raise (Machine)
1
RPE 9
11
Abs Crunch (Machine)
1
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
@9
2
Pullover (Machine)
1 Set
@9
3
Back Extension (Weighted)
1 Set
@9
4
Preacher Curl (Dumbbell)
1 Set
@9
5
Overhead Tricep Extension (Cable)
1 Set
@9
6
Leg Extension
1 Set
@9
7
Lying Leg Curl
1 Set
@9
8
Standing Calf Raise
1 Set
@9
9
Face Pull
1 Set
@9
10
Lateral Raise (Machine)
1 Set
@9
11
Abs Crunch (Machine)
1 Set
@9
Day 2
1
Incline Bench Press (Barbell)
1 Set
@9
2
Wide Grip Lat Pulldown
1 Set
@9
3
Back Extension (Weighted)
1 Set
@9
4
Preacher Curl (Dumbbell)
1 Set
@9
5
Overhead Tricep Extension (Cable)
1 Set
@9
6
Lying Leg Curl
1 Set
@9
7
Leg Extension
1 Set
@9
8
Standing Calf Raise
1 Set
@9
9
Reverse Pec Deck
1 Set
@9
10
Lateral Raise (Machine)
1 Set
@9
11
Abs Crunch (Machine)
1 Set
@9
Day 3
1
Incline Bench Press (Barbell)
1 Set
@9
2
Pullover (Machine)
1 Set
@9
3
Back Extension (Weighted)
1 Set
@9
4
Preacher Curl (Dumbbell)
1 Set
@9
5
Overhead Tricep Extension (Cable)
1 Set
@9
6
Leg Extension
1 Set
@9
7
Lying Leg Curl
1 Set
@9
8
Standing Calf Raise
1 Set
@9
9
Face Pull
1 Set
@9
10
Lateral Raise (Machine)
1 Set
@9
11
Abs Crunch (Machine)
1 Set
@9