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BoostcampPNG

JFK Comeback

by Jack Kennedy
1 athletes joined

Program Description

W

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 19, 2025 10:24
  • Last Edited
    Jul 21, 2025 09:11
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2
Front Raise
3
10-12 reps
-
3
Tricep Rope Push Down (Cable)
3
10-12 reps
-
4
Push Up
3
10-12 reps
-
5
Dip (Weighted)
3
10-12 reps
-
6
Decline Crunch
3
12 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2
Front Raise
3
10-12 reps
-
3
Tricep Rope Push Down (Cable)
3
10-12 reps
-
4
Push Up
3
10-12 reps
-
5
Dip (Weighted)
3
10-12 reps
-
6
Decline Crunch
3
12 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2
Front Raise
3
10-12 reps
-
3
Tricep Rope Push Down (Cable)
3
10-12 reps
-
4
Push Up
3
10-12 reps
-
5
Dip (Weighted)
3
10-12 reps
-
6
Decline Crunch
3
12 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2
Front Raise
3
10-12 reps
-
3
Tricep Rope Push Down (Cable)
3
10-12 reps
-
4
Push Up
3
10-12 reps
-
5
Dip (Weighted)
3
10-12 reps
-
6
Decline Crunch
3
12 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2
Front Raise
3
10-12 reps
-
3
Tricep Rope Push Down (Cable)
3
10-12 reps
-
4
Push Up
3
10-12 reps
-
5
Dip (Weighted)
3
10-12 reps
-
6
Decline Crunch
3
12 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2
Front Raise
3
10-12 reps
-
3
Tricep Rope Push Down (Cable)
3
10-12 reps
-
4
Push Up
3
10-12 reps
-
5
Dip (Weighted)
3
10-12 reps
-
6
Decline Crunch
3
12 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2
Front Raise
3
10-12 reps
-
3
Tricep Rope Push Down (Cable)
3
10-12 reps
-
4
Push Up
3
10-12 reps
-
5
Dip (Weighted)
3
10-12 reps
-
6
Decline Crunch
3
12 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2
Front Raise
3
10-12 reps
-
3
Tricep Rope Push Down (Cable)
3
10-12 reps
-
4
Push Up
3
10-12 reps
-
5
Dip (Weighted)
3
10-12 reps
-
6
Decline Crunch
3
12 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2
Front Raise
3
10-12 reps
-
3
Tricep Rope Push Down (Cable)
3
10-12 reps
-
4
Push Up
3
10-12 reps
-
5
Dip (Weighted)
3
10-12 reps
-
6
Decline Crunch
3
12 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2
Front Raise
3
10-12 reps
-
3
Tricep Rope Push Down (Cable)
3
10-12 reps
-
4
Push Up
3
10-12 reps
-
5
Dip (Weighted)
3
10-12 reps
-
6
Decline Crunch
3
12 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2
Front Raise
3
10-12 reps
-
3
Tricep Rope Push Down (Cable)
3
10-12 reps
-
4
Push Up
3
10-12 reps
-
5
Dip (Weighted)
3
10-12 reps
-
6
Decline Crunch
3
12 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2
Front Raise
3
10-12 reps
-
3
Tricep Rope Push Down (Cable)
3
10-12 reps
-
4
Push Up
3
10-12 reps
-
5
Dip (Weighted)
3
10-12 reps
-
6
Decline Crunch
3
12 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2
Front Raise
3
10-12 reps
-
3
Tricep Rope Push Down (Cable)
3
10-12 reps
-
4
Push Up
3
10-12 reps
-
5
Dip (Weighted)
3
10-12 reps
-
6
Decline Crunch
3
12 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2
Front Raise
3
10-12 reps
-
3
Tricep Rope Push Down (Cable)
3
10-12 reps
-
4
Push Up
3
10-12 reps
-
5
Dip (Weighted)
3
10-12 reps
-
6
Decline Crunch
3
12 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2
Front Raise
3
10-12 reps
-
3
Tricep Rope Push Down (Cable)
3
10-12 reps
-
4
Push Up
3
10-12 reps
-
5
Dip (Weighted)
3
10-12 reps
-
6
Decline Crunch
3
12 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2
Front Raise
3
10-12 reps
-
3
Tricep Rope Push Down (Cable)
3
10-12 reps
-
4
Push Up
3
10-12 reps
-
5
Dip (Weighted)
3
10-12 reps
-
6
Decline Crunch
3
12 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2
Front Raise
3
10-12 reps
-
3
Tricep Rope Push Down (Cable)
3
10-12 reps
-
4
Push Up
3
10-12 reps
-
5
Dip (Weighted)
3
10-12 reps
-
6
Decline Crunch
3
12 reps
-
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10-12 reps
-
2
Front Raise
3
10-12 reps
-
3
Tricep Rope Push Down (Cable)
3
10-12 reps
-
4
Push Up
3
10-12 reps
-
5
Dip (Weighted)
3
10-12 reps
-
6
Decline Crunch
3
12 reps
-
7
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Preacher Curl (Barbell)
3
10-12 reps
-
4
Face Pull
3
10-12 reps
-
5
Russian Twist
3
20 reps
-
6
Sit Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Preacher Curl (Barbell)
3
10-12 reps
-
4
Face Pull
3
10-12 reps
-
5
Russian Twist
3
20 reps
-
6
Sit Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Preacher Curl (Barbell)
3
10-12 reps
-
4
Face Pull
3
10-12 reps
-
5
Russian Twist
3
20 reps
-
6
Sit Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Preacher Curl (Barbell)
3
10-12 reps
-
4
Face Pull
3
10-12 reps
-
5
Russian Twist
3
20 reps
-
6
Sit Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Preacher Curl (Barbell)
3
10-12 reps
-
4
Face Pull
3
10-12 reps
-
5
Russian Twist
3
20 reps
-
6
Sit Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Preacher Curl (Barbell)
3
10-12 reps
-
4
Face Pull
3
10-12 reps
-
5
Russian Twist
3
20 reps
-
6
Sit Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Preacher Curl (Barbell)
3
10-12 reps
-
4
Face Pull
3
10-12 reps
-
5
Russian Twist
3
20 reps
-
6
Sit Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Preacher Curl (Barbell)
3
10-12 reps
-
4
Face Pull
3
10-12 reps
-
5
Russian Twist
3
20 reps
-
6
Sit Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Preacher Curl (Barbell)
3
10-12 reps
-
4
Face Pull
3
10-12 reps
-
5
Russian Twist
3
20 reps
-
6
Sit Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Preacher Curl (Barbell)
3
10-12 reps
-
4
Face Pull
3
10-12 reps
-
5
Russian Twist
3
20 reps
-
6
Sit Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Preacher Curl (Barbell)
3
10-12 reps
-
4
Face Pull
3
10-12 reps
-
5
Russian Twist
3
20 reps
-
6
Sit Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Preacher Curl (Barbell)
3
10-12 reps
-
4
Face Pull
3
10-12 reps
-
5
Russian Twist
3
20 reps
-
6
Sit Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Preacher Curl (Barbell)
3
10-12 reps
-
4
Face Pull
3
10-12 reps
-
5
Russian Twist
3
20 reps
-
6
Sit Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Preacher Curl (Barbell)
3
10-12 reps
-
4
Face Pull
3
10-12 reps
-
5
Russian Twist
3
20 reps
-
6
Sit Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Preacher Curl (Barbell)
3
10-12 reps
-
4
Face Pull
3
10-12 reps
-
5
Russian Twist
3
20 reps
-
6
Sit Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Preacher Curl (Barbell)
3
10-12 reps
-
4
Face Pull
3
10-12 reps
-
5
Russian Twist
3
20 reps
-
6
Sit Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Preacher Curl (Barbell)
3
10-12 reps
-
4
Face Pull
3
10-12 reps
-
5
Russian Twist
3
20 reps
-
6
Sit Up
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
10-12 reps
-
2
Bicep Curl (Dumbbell)
3
10-12 reps
-
3
Preacher Curl (Barbell)
3
10-12 reps
-
4
Face Pull
3
10-12 reps
-
5
Russian Twist
3
20 reps
-
6
Sit Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10-12 reps
-
2
Leg Extension
3
10-12 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Hip Abductor (Machine)
3
10-12 reps
-
6
Russian Twist
3
20 reps
-
7
Sit Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10-12 reps
-
2
Leg Extension
3
10-12 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Hip Abductor (Machine)
3
10-12 reps
-
6
Russian Twist
3
20 reps
-
7
Sit Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10-12 reps
-
2
Leg Extension
3
10-12 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Hip Abductor (Machine)
3
10-12 reps
-
6
Russian Twist
3
20 reps
-
7
Sit Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10-12 reps
-
2
Leg Extension
3
10-12 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Hip Abductor (Machine)
3
10-12 reps
-
6
Russian Twist
3
20 reps
-
7
Sit Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10-12 reps
-
2
Leg Extension
3
10-12 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Hip Abductor (Machine)
3
10-12 reps
-
6
Russian Twist
3
20 reps
-
7
Sit Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10-12 reps
-
2
Leg Extension
3
10-12 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Hip Abductor (Machine)
3
10-12 reps
-
6
Russian Twist
3
20 reps
-
7
Sit Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10-12 reps
-
2
Leg Extension
3
10-12 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Hip Abductor (Machine)
3
10-12 reps
-
6
Russian Twist
3
20 reps
-
7
Sit Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10-12 reps
-
2
Leg Extension
3
10-12 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Hip Abductor (Machine)
3
10-12 reps
-
6
Russian Twist
3
20 reps
-
7
Sit Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10-12 reps
-
2
Leg Extension
3
10-12 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Hip Abductor (Machine)
3
10-12 reps
-
6
Russian Twist
3
20 reps
-
7
Sit Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10-12 reps
-
2
Leg Extension
3
10-12 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Hip Abductor (Machine)
3
10-12 reps
-
6
Russian Twist
3
20 reps
-
7
Sit Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10-12 reps
-
2
Leg Extension
3
10-12 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Hip Abductor (Machine)
3
10-12 reps
-
6
Russian Twist
3
20 reps
-
7
Sit Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10-12 reps
-
2
Leg Extension
3
10-12 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Hip Abductor (Machine)
3
10-12 reps
-
6
Russian Twist
3
20 reps
-
7
Sit Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10-12 reps
-
2
Leg Extension
3
10-12 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Hip Abductor (Machine)
3
10-12 reps
-
6
Russian Twist
3
20 reps
-
7
Sit Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10-12 reps
-
2
Leg Extension
3
10-12 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Hip Abductor (Machine)
3
10-12 reps
-
6
Russian Twist
3
20 reps
-
7
Sit Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10-12 reps
-
2
Leg Extension
3
10-12 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Hip Abductor (Machine)
3
10-12 reps
-
6
Russian Twist
3
20 reps
-
7
Sit Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10-12 reps
-
2
Leg Extension
3
10-12 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Hip Abductor (Machine)
3
10-12 reps
-
6
Russian Twist
3
20 reps
-
7
Sit Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10-12 reps
-
2
Leg Extension
3
10-12 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Hip Abductor (Machine)
3
10-12 reps
-
6
Russian Twist
3
20 reps
-
7
Sit Up
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
10-12 reps
-
2
Leg Extension
3
10-12 reps
-
3
Leg Press (45 Degrees)
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Hip Abductor (Machine)
3
10-12 reps
-
6
Russian Twist
3
20 reps
-
7
Sit Up
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-12 reps
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
-
3
Lying Tricep Extension (Barbell)
3
10-12 reps
-
4
Shrug (Dumbbell)
3
10-12 reps
-
5
Wrist Curls
3
12 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
7
Side Bend (Dumbbell)
3
12 reps
-
8
Sit Up
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-12 reps
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
-
3
Lying Tricep Extension (Barbell)
3
10-12 reps
-
4
Shrug (Dumbbell)
3
10-12 reps
-
5
Wrist Curls
3
12 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
7
Side Bend (Dumbbell)
3
12 reps
-
8
Sit Up
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-12 reps
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
-
3
Lying Tricep Extension (Barbell)
3
10-12 reps
-
4
Shrug (Dumbbell)
3
10-12 reps
-
5
Wrist Curls
3
12 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
7
Side Bend (Dumbbell)
3
12 reps
-
8
Sit Up
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-12 reps
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
-
3
Lying Tricep Extension (Barbell)
3
10-12 reps
-
4
Shrug (Dumbbell)
3
10-12 reps
-
5
Wrist Curls
3
12 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
7
Side Bend (Dumbbell)
3
12 reps
-
8
Sit Up
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-12 reps
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
-
3
Lying Tricep Extension (Barbell)
3
10-12 reps
-
4
Shrug (Dumbbell)
3
10-12 reps
-
5
Wrist Curls
3
12 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
7
Side Bend (Dumbbell)
3
12 reps
-
8
Sit Up
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-12 reps
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
-
3
Lying Tricep Extension (Barbell)
3
10-12 reps
-
4
Shrug (Dumbbell)
3
10-12 reps
-
5
Wrist Curls
3
12 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
7
Side Bend (Dumbbell)
3
12 reps
-
8
Sit Up
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-12 reps
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
-
3
Lying Tricep Extension (Barbell)
3
10-12 reps
-
4
Shrug (Dumbbell)
3
10-12 reps
-
5
Wrist Curls
3
12 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
7
Side Bend (Dumbbell)
3
12 reps
-
8
Sit Up
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-12 reps
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
-
3
Lying Tricep Extension (Barbell)
3
10-12 reps
-
4
Shrug (Dumbbell)
3
10-12 reps
-
5
Wrist Curls
3
12 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
7
Side Bend (Dumbbell)
3
12 reps
-
8
Sit Up
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-12 reps
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
-
3
Lying Tricep Extension (Barbell)
3
10-12 reps
-
4
Shrug (Dumbbell)
3
10-12 reps
-
5
Wrist Curls
3
12 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
7
Side Bend (Dumbbell)
3
12 reps
-
8
Sit Up
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-12 reps
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
-
3
Lying Tricep Extension (Barbell)
3
10-12 reps
-
4
Shrug (Dumbbell)
3
10-12 reps
-
5
Wrist Curls
3
12 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
7
Side Bend (Dumbbell)
3
12 reps
-
8
Sit Up
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-12 reps
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
-
3
Lying Tricep Extension (Barbell)
3
10-12 reps
-
4
Shrug (Dumbbell)
3
10-12 reps
-
5
Wrist Curls
3
12 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
7
Side Bend (Dumbbell)
3
12 reps
-
8
Sit Up
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-12 reps
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
-
3
Lying Tricep Extension (Barbell)
3
10-12 reps
-
4
Shrug (Dumbbell)
3
10-12 reps
-
5
Wrist Curls
3
12 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
7
Side Bend (Dumbbell)
3
12 reps
-
8
Sit Up
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-12 reps
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
-
3
Lying Tricep Extension (Barbell)
3
10-12 reps
-
4
Shrug (Dumbbell)
3
10-12 reps
-
5
Wrist Curls
3
12 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
7
Side Bend (Dumbbell)
3
12 reps
-
8
Sit Up
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-12 reps
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
-
3
Lying Tricep Extension (Barbell)
3
10-12 reps
-
4
Shrug (Dumbbell)
3
10-12 reps
-
5
Wrist Curls
3
12 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
7
Side Bend (Dumbbell)
3
12 reps
-
8
Sit Up
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-12 reps
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
-
3
Lying Tricep Extension (Barbell)
3
10-12 reps
-
4
Shrug (Dumbbell)
3
10-12 reps
-
5
Wrist Curls
3
12 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
7
Side Bend (Dumbbell)
3
12 reps
-
8
Sit Up
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-12 reps
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
-
3
Lying Tricep Extension (Barbell)
3
10-12 reps
-
4
Shrug (Dumbbell)
3
10-12 reps
-
5
Wrist Curls
3
12 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
7
Side Bend (Dumbbell)
3
12 reps
-
8
Sit Up
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-12 reps
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
-
3
Lying Tricep Extension (Barbell)
3
10-12 reps
-
4
Shrug (Dumbbell)
3
10-12 reps
-
5
Wrist Curls
3
12 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
7
Side Bend (Dumbbell)
3
12 reps
-
8
Sit Up
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-12 reps
-
2
Lateral Raise (Dumbbell)
3
10-12 reps
-
3
Lying Tricep Extension (Barbell)
3
10-12 reps
-
4
Shrug (Dumbbell)
3
10-12 reps
-
5
Wrist Curls
3
12 reps
-
6
Bicep Curl (Cable)
3
10-12 reps
-
7
Side Bend (Dumbbell)
3
12 reps
-
8
Sit Up
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Decline Crunch
3
12 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Decline Crunch
3
12 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Decline Crunch
3
12 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Decline Crunch
3
12 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Decline Crunch
3
12 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Decline Crunch
3
12 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Decline Crunch
3
12 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Decline Crunch
3
12 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Decline Crunch
3
12 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Decline Crunch
3
12 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Decline Crunch
3
12 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Decline Crunch
3
12 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Decline Crunch
3
12 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Decline Crunch
3
12 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Decline Crunch
3
12 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Decline Crunch
3
12 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Decline Crunch
3
12 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10-12 reps
-
2
Seated Row (Cable)
3
10-12 reps
-
3
Chest Fly (Machine)
3
10-12 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Decline Crunch
3
12 reps
-
6
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
2
Lunge (Dumbbell)
3
10-12 reps
-
3
Seated Hamstring Curl
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
6
Russian Twist
3
20 reps
-
7
Sit Up
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
2
Lunge (Dumbbell)
3
10-12 reps
-
3
Seated Hamstring Curl
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
6
Russian Twist
3
20 reps
-
7
Sit Up
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
2
Lunge (Dumbbell)
3
10-12 reps
-
3
Seated Hamstring Curl
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
6
Russian Twist
3
20 reps
-
7
Sit Up
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
2
Lunge (Dumbbell)
3
10-12 reps
-
3
Seated Hamstring Curl
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
6
Russian Twist
3
20 reps
-
7
Sit Up
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
2
Lunge (Dumbbell)
3
10-12 reps
-
3
Seated Hamstring Curl
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
6
Russian Twist
3
20 reps
-
7
Sit Up
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
2
Lunge (Dumbbell)
3
10-12 reps
-
3
Seated Hamstring Curl
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
6
Russian Twist
3
20 reps
-
7
Sit Up
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
2
Lunge (Dumbbell)
3
10-12 reps
-
3
Seated Hamstring Curl
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
6
Russian Twist
3
20 reps
-
7
Sit Up
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
2
Lunge (Dumbbell)
3
10-12 reps
-
3
Seated Hamstring Curl
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
6
Russian Twist
3
20 reps
-
7
Sit Up
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
2
Lunge (Dumbbell)
3
10-12 reps
-
3
Seated Hamstring Curl
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
6
Russian Twist
3
20 reps
-
7
Sit Up
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
2
Lunge (Dumbbell)
3
10-12 reps
-
3
Seated Hamstring Curl
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
6
Russian Twist
3
20 reps
-
7
Sit Up
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
2
Lunge (Dumbbell)
3
10-12 reps
-
3
Seated Hamstring Curl
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
6
Russian Twist
3
20 reps
-
7
Sit Up
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
2
Lunge (Dumbbell)
3
10-12 reps
-
3
Seated Hamstring Curl
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
6
Russian Twist
3
20 reps
-
7
Sit Up
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
2
Lunge (Dumbbell)
3
10-12 reps
-
3
Seated Hamstring Curl
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
6
Russian Twist
3
20 reps
-
7
Sit Up
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
2
Lunge (Dumbbell)
3
10-12 reps
-
3
Seated Hamstring Curl
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
6
Russian Twist
3
20 reps
-
7
Sit Up
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
2
Lunge (Dumbbell)
3
10-12 reps
-
3
Seated Hamstring Curl
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
6
Russian Twist
3
20 reps
-
7
Sit Up
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
2
Lunge (Dumbbell)
3
10-12 reps
-
3
Seated Hamstring Curl
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
6
Russian Twist
3
20 reps
-
7
Sit Up
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
2
Lunge (Dumbbell)
3
10-12 reps
-
3
Seated Hamstring Curl
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
6
Russian Twist
3
20 reps
-
7
Sit Up
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
2
Lunge (Dumbbell)
3
10-12 reps
-
3
Seated Hamstring Curl
3
10-12 reps
-
4
Seated Calf Raise
3
10-12 reps
-
5
Hip Adductor (Machine)
3
10-12 reps
-
6
Russian Twist
3
20 reps
-
7
Sit Up
3
12 reps
-
Week 1
1 / 18 Weeks
Day 2
1
Barbell Row
3 Sets
10-12 Reps
-
2
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
-
3
Preacher Curl (Barbell)
3 Sets
10-12 Reps
-
4
Face Pull
3 Sets
10-12 Reps
-
5
Russian Twist
3 Sets
20 Reps
-
6
Sit Up
3 Sets
12 Reps
-
Day 1
1
Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
2
Front Raise
3 Sets
10-12 Reps
-
3
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
-
4
Push Up
3 Sets
10-12 Reps
-
5
Dip (Weighted)
3 Sets
10-12 Reps
-
6
Decline Crunch
3 Sets
12 Reps
-
7
Plank
3 Sets
1 mins
-
Day 4
1
Hammer Curl
3 Sets
10-12 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
-
3
Lying Tricep Extension (Barbell)
3 Sets
10-12 Reps
-
4
Shrug (Dumbbell)
3 Sets
10-12 Reps
-
5
Wrist Curls
3 Sets
12 Reps
-
6
Bicep Curl (Cable)
3 Sets
10-12 Reps
-
7
Side Bend (Dumbbell)
3 Sets
12 Reps
-
8
Sit Up
3 Sets
12 Reps
-
Day 3
1
Front Squat (Barbell)
3 Sets
10-12 Reps
-
2
Leg Extension
3 Sets
10-12 Reps
-
3
Leg Press (45 Degrees)
3 Sets
10-12 Reps
-
4
Seated Calf Raise
3 Sets
10-12 Reps
-
5
Hip Abductor (Machine)
3 Sets
10-12 Reps
-
6
Russian Twist
3 Sets
20 Reps
-
7
Sit Up
3 Sets
12 Reps
-
Day 6
1
Romanian Deadlift (Dumbbell)
3 Sets
10-12 Reps
-
2
Lunge (Dumbbell)
3 Sets
10-12 Reps
-
3
Seated Hamstring Curl
3 Sets
10-12 Reps
-
4
Seated Calf Raise
3 Sets
10-12 Reps
-
5
Hip Adductor (Machine)
3 Sets
10-12 Reps
-
6
Russian Twist
3 Sets
20 Reps
-
7
Sit Up
3 Sets
12 Reps
-
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
2
Seated Row (Cable)
3 Sets
10-12 Reps
-
3
Chest Fly (Machine)
3 Sets
10-12 Reps
-
4
Lat Pulldown
3 Sets
10-12 Reps
-
5
Decline Crunch
3 Sets
12 Reps
-
6
Plank
3 Sets
1 mins
-