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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 23, 2025 09:54

Summary

Get ready to unleash your potential with the JFK Comeback program! Over 18 weeks, you'll engage in a comprehensive 6-day training split designed to build strength and endurance across all major muscle groups. This program combines compound lifts like the Barbell Row and Bench Press with targeted accessory work, ensuring balanced development and optimal recovery. Whether you're looking to increase muscle mass or enhance overall fitness, this structured regimen will keep you motivated and on track to achieve your goals. Dive in and start your transformation today!
Muscle Engagement
Front
Back
MuscleSet
Abs
21.3%
Triceps
8.4%
Biceps
8.1%
Upper Back
7.8%
Chest
7.8%
Quadriceps
7.1%
Hamstrings
6.4%
Front Delts
6.4%
Glutes
5.7%
Lats
4.4%
Calves
3.4%
Forearms
3.4%
Lower Back
2.4%
Abductors
2%
Adductors
2%
Rear Delts
1.7%
Middle Delts
1.7%
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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
-