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Aiman Saeed Workout Program FB 4d

by Giovanni HoSang (Giovanni HoSang)

Program Description

**Aiman Saeed Workout Program FB 4d** is a comprehensive 10-week training regimen designed to transform your physique through a balanced blend of strength and hypertrophy training. With 40 days of targeted workouts, this program emphasizes major muscle groups, incorporating essential lifts like the Bench Press and Lat Pulldown, alongside accessory movements to enhance muscle definition and functional strength. Each session is structured to maximize intensity and results, ensuring you stay motivated and challenged throughout your fitness journey. Get ready to push your limits and achieve your goals!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    40 minutes
  • Created
    Aug 13, 2025 11:48
  • Last Edited
    Feb 03, 2026 05:25

Summary

Unleash your potential with the Aiman Saeed Workout Program FB 4d, a comprehensive 10-week training plan designed for serious lifters. Committing just four days a week, you'll engage in a variety of exercises targeting all major muscle groups, including barbell bench presses, lat pulldowns, and leg presses, ensuring balanced strength development. This program is perfect for those looking to build muscle, improve endurance, and enhance overall fitness. Get ready to elevate your training and achieve your goals with focused intensity and structured progression!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.6%
Front Delts
11.7%
Chest
10.9%
Biceps
9.4%
Upper Back
8.4%
Lats
7.3%
Middle Delts
6.1%
Abs
6.1%
Quadriceps
5.4%
Forearms
5%
Lower Back
4.5%
Calves
4.4%
Hamstrings
3.1%
Rear Delts
2.7%
Glutes
2.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Lat Pulldown
3
12 reps
RPE 7
3
Seated Row (Machine)
3
12 reps
RPE 7
4
Bicep Curl (EZ Bar)
2
12 reps
RPE 7
5
Hammer Curl (Dumbbell)
2
-
6
Chest Press (Machine)
3
-
7
Incline Chest Press (Machine)
2
-
8
Back Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Lat Pulldown
3
12 reps
RPE 7
3
Seated Row (Machine)
3
12 reps
RPE 7
4
Bicep Curl (EZ Bar)
2
12 reps
RPE 7
5
Hammer Curl (Dumbbell)
2
-
6
Chest Press (Machine)
3
-
7
Incline Chest Press (Machine)
2
-
8
Back Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Lat Pulldown
3
12 reps
RPE 7
3
Seated Row (Machine)
3
12 reps
RPE 7
4
Bicep Curl (EZ Bar)
2
12 reps
RPE 7
5
Hammer Curl (Dumbbell)
2
-
6
Chest Press (Machine)
3
-
7
Incline Chest Press (Machine)
2
-
8
Back Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Lat Pulldown
3
12 reps
RPE 7
3
Seated Row (Machine)
3
12 reps
RPE 7
4
Bicep Curl (EZ Bar)
2
12 reps
RPE 7
5
Hammer Curl (Dumbbell)
2
-
6
Chest Press (Machine)
3
-
7
Incline Chest Press (Machine)
2
-
8
Back Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Lat Pulldown
3
12 reps
RPE 7
3
Seated Row (Machine)
3
12 reps
RPE 7
4
Bicep Curl (EZ Bar)
2
12 reps
RPE 7
5
Hammer Curl (Dumbbell)
2
-
6
Chest Press (Machine)
3
-
7
Incline Chest Press (Machine)
2
-
8
Back Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Lat Pulldown
3
12 reps
RPE 7
3
Seated Row (Machine)
3
12 reps
RPE 7
4
Bicep Curl (EZ Bar)
2
12 reps
RPE 7
5
Hammer Curl (Dumbbell)
2
-
6
Chest Press (Machine)
3
-
7
Incline Chest Press (Machine)
2
-
8
Back Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Lat Pulldown
3
12 reps
RPE 7
3
Seated Row (Machine)
3
12 reps
RPE 7
4
Bicep Curl (EZ Bar)
2
12 reps
RPE 7
5
Hammer Curl (Dumbbell)
2
-
6
Chest Press (Machine)
3
-
7
Incline Chest Press (Machine)
2
-
8
Back Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Lat Pulldown
3
12 reps
RPE 7
3
Seated Row (Machine)
3
12 reps
RPE 7
4
Bicep Curl (EZ Bar)
2
12 reps
RPE 7
5
Hammer Curl (Dumbbell)
2
-
6
Chest Press (Machine)
3
-
7
Incline Chest Press (Machine)
2
-
8
Back Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Lat Pulldown
3
12 reps
RPE 7
3
Seated Row (Machine)
3
12 reps
RPE 7
4
Bicep Curl (EZ Bar)
2
12 reps
RPE 7
5
Hammer Curl (Dumbbell)
2
-
6
Chest Press (Machine)
3
-
7
Incline Chest Press (Machine)
2
-
8
Back Extension
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
-
2
Lat Pulldown
3
12 reps
RPE 7
3
Seated Row (Machine)
3
12 reps
RPE 7
4
Bicep Curl (EZ Bar)
2
12 reps
RPE 7
5
Hammer Curl (Dumbbell)
2
-
6
Chest Press (Machine)
3
-
7
Incline Chest Press (Machine)
2
-
8
Back Extension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
12 reps
RPE 7
2
Standing Calf Raise
2
20 reps
RPE 7
3
Shoulder Press (Machine)
2
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
5
Farmer's Walk (Weighted)
2
-
6
Tricep Pushdown (Cable)
3
-
7
Overhead Extension (Dumbbell)
3
12 reps
RPE 7
8
Leg Extension
2
-
9
Jump Switch Lunge
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
12 reps
RPE 7
2
Standing Calf Raise
2
20 reps
RPE 7
3
Shoulder Press (Machine)
2
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
5
Farmer's Walk (Weighted)
2
-
6
Tricep Pushdown (Cable)
3
-
7
Overhead Extension (Dumbbell)
3
12 reps
RPE 7
8
Leg Extension
2
-
9
Jump Switch Lunge
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
12 reps
RPE 7
2
Standing Calf Raise
2
20 reps
RPE 7
3
Shoulder Press (Machine)
2
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
5
Farmer's Walk (Weighted)
2
-
6
Tricep Pushdown (Cable)
3
-
7
Overhead Extension (Dumbbell)
3
12 reps
RPE 7
8
Leg Extension
2
-
9
Jump Switch Lunge
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
12 reps
RPE 7
2
Standing Calf Raise
2
20 reps
RPE 7
3
Shoulder Press (Machine)
2
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
5
Farmer's Walk (Weighted)
2
-
6
Tricep Pushdown (Cable)
3
-
7
Overhead Extension (Dumbbell)
3
12 reps
RPE 7
8
Leg Extension
2
-
9
Jump Switch Lunge
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
12 reps
RPE 7
2
Standing Calf Raise
2
20 reps
RPE 7
3
Shoulder Press (Machine)
2
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
5
Farmer's Walk (Weighted)
2
-
6
Tricep Pushdown (Cable)
3
-
7
Overhead Extension (Dumbbell)
3
12 reps
RPE 7
8
Leg Extension
2
-
9
Jump Switch Lunge
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
12 reps
RPE 7
2
Standing Calf Raise
2
20 reps
RPE 7
3
Shoulder Press (Machine)
2
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
5
Farmer's Walk (Weighted)
2
-
6
Tricep Pushdown (Cable)
3
-
7
Overhead Extension (Dumbbell)
3
12 reps
RPE 7
8
Leg Extension
2
-
9
Jump Switch Lunge
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
12 reps
RPE 7
2
Standing Calf Raise
2
20 reps
RPE 7
3
Shoulder Press (Machine)
2
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
5
Farmer's Walk (Weighted)
2
-
6
Tricep Pushdown (Cable)
3
-
7
Overhead Extension (Dumbbell)
3
12 reps
RPE 7
8
Leg Extension
2
-
9
Jump Switch Lunge
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
12 reps
RPE 7
2
Standing Calf Raise
2
20 reps
RPE 7
3
Shoulder Press (Machine)
2
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
5
Farmer's Walk (Weighted)
2
-
6
Tricep Pushdown (Cable)
3
-
7
Overhead Extension (Dumbbell)
3
12 reps
RPE 7
8
Leg Extension
2
-
9
Jump Switch Lunge
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
12 reps
RPE 7
2
Standing Calf Raise
2
20 reps
RPE 7
3
Shoulder Press (Machine)
2
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
5
Farmer's Walk (Weighted)
2
-
6
Tricep Pushdown (Cable)
3
-
7
Overhead Extension (Dumbbell)
3
12 reps
RPE 7
8
Leg Extension
2
-
9
Jump Switch Lunge
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
12 reps
RPE 7
2
Standing Calf Raise
2
20 reps
RPE 7
3
Shoulder Press (Machine)
2
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
2
12 reps
RPE 7
5
Farmer's Walk (Weighted)
2
-
6
Tricep Pushdown (Cable)
3
-
7
Overhead Extension (Dumbbell)
3
12 reps
RPE 7
8
Leg Extension
2
-
9
Jump Switch Lunge
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lat Pulldown
3
12 reps
RPE 7
3
Seated Row (Cable)
2
1
12 reps
15 reps
RPE 7
RPE 7
4
Incline bench Machine
3
-
5
Chest Press Machine
2
-
6
Incline Curl (Dumbbell)
2
12 reps
RPE 7
7
Bicep Curl (Cable)
3
12 reps
RPE 7
8
Dead Hang
3
-
9
Back Extension (Weighted)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lat Pulldown
3
12 reps
RPE 7
3
Seated Row (Cable)
2
1
12 reps
15 reps
RPE 7
RPE 7
4
Incline bench Machine
3
-
5
Chest Press Machine
2
-
6
Incline Curl (Dumbbell)
2
12 reps
RPE 7
7
Bicep Curl (Cable)
3
12 reps
RPE 7
8
Dead Hang
3
-
9
Back Extension (Weighted)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lat Pulldown
3
12 reps
RPE 7
3
Seated Row (Cable)
2
1
12 reps
15 reps
RPE 7
RPE 7
4
Incline bench Machine
3
-
5
Chest Press Machine
2
-
6
Incline Curl (Dumbbell)
2
12 reps
RPE 7
7
Bicep Curl (Cable)
3
12 reps
RPE 7
8
Dead Hang
3
-
9
Back Extension (Weighted)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lat Pulldown
3
12 reps
RPE 7
3
Seated Row (Cable)
2
1
12 reps
15 reps
RPE 7
RPE 7
4
Incline bench Machine
3
-
5
Chest Press Machine
2
-
6
Incline Curl (Dumbbell)
2
12 reps
RPE 7
7
Bicep Curl (Cable)
3
12 reps
RPE 7
8
Dead Hang
3
-
9
Back Extension (Weighted)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lat Pulldown
3
12 reps
RPE 7
3
Seated Row (Cable)
2
1
12 reps
15 reps
RPE 7
RPE 7
4
Incline bench Machine
3
-
5
Chest Press Machine
2
-
6
Incline Curl (Dumbbell)
2
12 reps
RPE 7
7
Bicep Curl (Cable)
3
12 reps
RPE 7
8
Dead Hang
3
-
9
Back Extension (Weighted)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lat Pulldown
3
12 reps
RPE 7
3
Seated Row (Cable)
2
1
12 reps
15 reps
RPE 7
RPE 7
4
Incline bench Machine
3
-
5
Chest Press Machine
2
-
6
Incline Curl (Dumbbell)
2
12 reps
RPE 7
7
Bicep Curl (Cable)
3
12 reps
RPE 7
8
Dead Hang
3
-
9
Back Extension (Weighted)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lat Pulldown
3
12 reps
RPE 7
3
Seated Row (Cable)
2
1
12 reps
15 reps
RPE 7
RPE 7
4
Incline bench Machine
3
-
5
Chest Press Machine
2
-
6
Incline Curl (Dumbbell)
2
12 reps
RPE 7
7
Bicep Curl (Cable)
3
12 reps
RPE 7
8
Dead Hang
3
-
9
Back Extension (Weighted)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lat Pulldown
3
12 reps
RPE 7
3
Seated Row (Cable)
2
1
12 reps
15 reps
RPE 7
RPE 7
4
Incline bench Machine
3
-
5
Chest Press Machine
2
-
6
Incline Curl (Dumbbell)
2
12 reps
RPE 7
7
Bicep Curl (Cable)
3
12 reps
RPE 7
8
Dead Hang
3
-
9
Back Extension (Weighted)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lat Pulldown
3
12 reps
RPE 7
3
Seated Row (Cable)
2
1
12 reps
15 reps
RPE 7
RPE 7
4
Incline bench Machine
3
-
5
Chest Press Machine
2
-
6
Incline Curl (Dumbbell)
2
12 reps
RPE 7
7
Bicep Curl (Cable)
3
12 reps
RPE 7
8
Dead Hang
3
-
9
Back Extension (Weighted)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Lat Pulldown
3
12 reps
RPE 7
3
Seated Row (Cable)
2
1
12 reps
15 reps
RPE 7
RPE 7
4
Incline bench Machine
3
-
5
Chest Press Machine
2
-
6
Incline Curl (Dumbbell)
2
12 reps
RPE 7
7
Bicep Curl (Cable)
3
12 reps
RPE 7
8
Dead Hang
3
-
9
Back Extension (Weighted)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 7
2
Hamstring Curl
1
12 reps
RPE 7
3
Standing Calf Raise
3
20 reps
RPE 7
4
Shoulder Press (Machine)
2
12 reps
RPE 7
5
Rear Delt Fly (Machine)
3
15 reps
RPE 7
6
Pallof Press
3
-
7
Leg Raise (Captain's Chair)
3
-
8
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
9
Plank with Shoulder Taps
1
2
1 mins
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 7
2
Hamstring Curl
1
12 reps
RPE 7
3
Standing Calf Raise
3
20 reps
RPE 7
4
Shoulder Press (Machine)
2
12 reps
RPE 7
5
Rear Delt Fly (Machine)
3
15 reps
RPE 7
6
Pallof Press
3
-
7
Leg Raise (Captain's Chair)
3
-
8
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
9
Plank with Shoulder Taps
1
2
1 mins
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 7
2
Hamstring Curl
1
12 reps
RPE 7
3
Standing Calf Raise
3
20 reps
RPE 7
4
Shoulder Press (Machine)
2
12 reps
RPE 7
5
Rear Delt Fly (Machine)
3
15 reps
RPE 7
6
Pallof Press
3
-
7
Leg Raise (Captain's Chair)
3
-
8
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
9
Plank with Shoulder Taps
1
2
1 mins
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 7
2
Hamstring Curl
1
12 reps
RPE 7
3
Standing Calf Raise
3
20 reps
RPE 7
4
Shoulder Press (Machine)
2
12 reps
RPE 7
5
Rear Delt Fly (Machine)
3
15 reps
RPE 7
6
Pallof Press
3
-
7
Leg Raise (Captain's Chair)
3
-
8
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
9
Plank with Shoulder Taps
1
2
1 mins
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 7
2
Hamstring Curl
1
12 reps
RPE 7
3
Standing Calf Raise
3
20 reps
RPE 7
4
Shoulder Press (Machine)
2
12 reps
RPE 7
5
Rear Delt Fly (Machine)
3
15 reps
RPE 7
6
Pallof Press
3
-
7
Leg Raise (Captain's Chair)
3
-
8
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
9
Plank with Shoulder Taps
1
2
1 mins
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 7
2
Hamstring Curl
1
12 reps
RPE 7
3
Standing Calf Raise
3
20 reps
RPE 7
4
Shoulder Press (Machine)
2
12 reps
RPE 7
5
Rear Delt Fly (Machine)
3
15 reps
RPE 7
6
Pallof Press
3
-
7
Leg Raise (Captain's Chair)
3
-
8
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
9
Plank with Shoulder Taps
1
2
1 mins
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 7
2
Hamstring Curl
1
12 reps
RPE 7
3
Standing Calf Raise
3
20 reps
RPE 7
4
Shoulder Press (Machine)
2
12 reps
RPE 7
5
Rear Delt Fly (Machine)
3
15 reps
RPE 7
6
Pallof Press
3
-
7
Leg Raise (Captain's Chair)
3
-
8
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
9
Plank with Shoulder Taps
1
2
1 mins
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 7
2
Hamstring Curl
1
12 reps
RPE 7
3
Standing Calf Raise
3
20 reps
RPE 7
4
Shoulder Press (Machine)
2
12 reps
RPE 7
5
Rear Delt Fly (Machine)
3
15 reps
RPE 7
6
Pallof Press
3
-
7
Leg Raise (Captain's Chair)
3
-
8
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
9
Plank with Shoulder Taps
1
2
1 mins
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 7
2
Hamstring Curl
1
12 reps
RPE 7
3
Standing Calf Raise
3
20 reps
RPE 7
4
Shoulder Press (Machine)
2
12 reps
RPE 7
5
Rear Delt Fly (Machine)
3
15 reps
RPE 7
6
Pallof Press
3
-
7
Leg Raise (Captain's Chair)
3
-
8
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
9
Plank with Shoulder Taps
1
2
1 mins
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 7
2
Hamstring Curl
1
12 reps
RPE 7
3
Standing Calf Raise
3
20 reps
RPE 7
4
Shoulder Press (Machine)
2
12 reps
RPE 7
5
Rear Delt Fly (Machine)
3
15 reps
RPE 7
6
Pallof Press
3
-
7
Leg Raise (Captain's Chair)
3
-
8
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
9
Plank with Shoulder Taps
1
2
1 mins
-
-
Week 1
1 / 10 Weeks
Day 2
1
Hamstring Curl
2 Sets
12 Reps
@7
2
Standing Calf Raise
2 Sets
20 Reps
@7
3
Shoulder Press (Machine)
2 Sets
12 Reps
@7
4
Lateral Raise (Dumbbell)
2 Sets
12 Reps
@7
5
Farmer's Walk (Weighted)
2 Sets
-
6
Tricep Pushdown (Cable)
3 Sets
-
7
Overhead Extension (Dumbbell)
3 Sets
12 Reps
@7
8
Leg Extension
2 Sets
-
9
Jump Switch Lunge
3 Sets
-
Day 4
1
Leg Extension
3 Sets
15 Reps
@7
2
Hamstring Curl
1 Set
12 Reps
@7
3
Standing Calf Raise
3 Sets
20 Reps
@7
4
Shoulder Press (Machine)
2 Sets
12 Reps
@7
5
Rear Delt Fly (Machine)
3 Sets
15 Reps
@7
6
Pallof Press
3 Sets
-
7
Leg Raise (Captain's Chair)
3 Sets
-
8
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
9
Plank with Shoulder Taps
1 Set
2 Sets
1 mins
-
-
Day 1
1
Push Up
3 Sets
-
2
Lat Pulldown
3 Sets
12 Reps
@7
3
Seated Row (Machine)
3 Sets
12 Reps
@7
4
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@7
5
Hammer Curl (Dumbbell)
2 Sets
-
6
Chest Press (Machine)
3 Sets
-
7
Incline Chest Press (Machine)
2 Sets
-
8
Back Extension
3 Sets
-
Day 3
1
Bench Press (Barbell)
3 Sets
-
2
Lat Pulldown
3 Sets
12 Reps
@7
3
Seated Row (Cable)
2 Sets
1 Set
12 Reps
15 Reps
@7
@7
4
Incline bench Machine
3 Sets
-
5
Chest Press Machine
2 Sets
-
6
Incline Curl (Dumbbell)
2 Sets
12 Reps
@7
7
Bicep Curl (Cable)
3 Sets
12 Reps
@7
8
Dead Hang
3 Sets
-
9
Back Extension (Weighted)
3 Sets
-