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Mohit’s Torso and Limbs Split

by Mohit C.
2 athletes joined

Program Description

Simple 4 day a week program with Torso and Limbs split. Aiming for healthy volume for each muscle group.m

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 30, 2024 06:59
  • Last Edited
    Jun 18, 2025 11:38

Summary

Unlock your full potential with Mohit’s Torso and Limbs Split, a comprehensive 12-week program designed for serious lifters. Committing just four days a week, you'll engage in targeted workouts that emphasize both upper and lower body strength. Each session includes a variety of exercises, from Smith Machine squats to cable chest flies, ensuring balanced muscle development. Get ready to build strength, enhance your physique, and elevate your fitness journey to new heights!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8 reps
-
3
Chest Fly (Cable)
3
8 reps
-
4
Seated Military Press (Smith Machine)
3
8 reps
-
5
Chest Supported Row (Dumbbell)
3
8 reps
-
6
Pull-Up (Bodyweight)
3
8 reps
-
7
Face Pull
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8 reps
-
3
Chest Fly (Cable)
3
8 reps
-
4
Seated Military Press (Smith Machine)
3
8 reps
-
5
Chest Supported Row (Dumbbell)
3
8 reps
-
6
Pull-Up (Bodyweight)
3
8 reps
-
7
Face Pull
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8 reps
-
3
Chest Fly (Cable)
3
8 reps
-
4
Seated Military Press (Smith Machine)
3
8 reps
-
5
Chest Supported Row (Dumbbell)
3
8 reps
-
6
Pull-Up (Bodyweight)
3
8 reps
-
7
Face Pull
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8 reps
-
3
Chest Fly (Cable)
3
8 reps
-
4
Seated Military Press (Smith Machine)
3
8 reps
-
5
Chest Supported Row (Dumbbell)
3
8 reps
-
6
Pull-Up (Bodyweight)
3
8 reps
-
7
Face Pull
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8 reps
-
3
Chest Fly (Cable)
3
8 reps
-
4
Seated Military Press (Smith Machine)
3
8 reps
-
5
Chest Supported Row (Dumbbell)
3
8 reps
-
6
Pull-Up (Bodyweight)
3
8 reps
-
7
Face Pull
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8 reps
-
3
Chest Fly (Cable)
3
8 reps
-
4
Seated Military Press (Smith Machine)
3
8 reps
-
5
Chest Supported Row (Dumbbell)
3
8 reps
-
6
Pull-Up (Bodyweight)
3
8 reps
-
7
Face Pull
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8 reps
-
3
Chest Fly (Cable)
3
8 reps
-
4
Seated Military Press (Smith Machine)
3
8 reps
-
5
Chest Supported Row (Dumbbell)
3
8 reps
-
6
Pull-Up (Bodyweight)
3
8 reps
-
7
Face Pull
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8 reps
-
3
Chest Fly (Cable)
3
8 reps
-
4
Seated Military Press (Smith Machine)
3
8 reps
-
5
Chest Supported Row (Dumbbell)
3
8 reps
-
6
Pull-Up (Bodyweight)
3
8 reps
-
7
Face Pull
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8 reps
-
3
Chest Fly (Cable)
3
8 reps
-
4
Seated Military Press (Smith Machine)
3
8 reps
-
5
Chest Supported Row (Dumbbell)
3
8 reps
-
6
Pull-Up (Bodyweight)
3
8 reps
-
7
Face Pull
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8 reps
-
3
Chest Fly (Cable)
3
8 reps
-
4
Seated Military Press (Smith Machine)
3
8 reps
-
5
Chest Supported Row (Dumbbell)
3
8 reps
-
6
Pull-Up (Bodyweight)
3
8 reps
-
7
Face Pull
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8 reps
-
3
Chest Fly (Cable)
3
8 reps
-
4
Seated Military Press (Smith Machine)
3
8 reps
-
5
Chest Supported Row (Dumbbell)
3
8 reps
-
6
Pull-Up (Bodyweight)
3
8 reps
-
7
Face Pull
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
8 reps
-
3
Chest Fly (Cable)
3
8 reps
-
4
Seated Military Press (Smith Machine)
3
8 reps
-
5
Chest Supported Row (Dumbbell)
3
8 reps
-
6
Pull-Up (Bodyweight)
3
8 reps
-
7
Face Pull
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Leg Curl
3
8 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Preacher Curl (Dumbbell)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Hammer Curl
3
8 reps
-
7
Tricep Kickback
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Leg Curl
3
8 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Preacher Curl (Dumbbell)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Hammer Curl
3
8 reps
-
7
Tricep Kickback
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Leg Curl
3
8 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Preacher Curl (Dumbbell)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Hammer Curl
3
8 reps
-
7
Tricep Kickback
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Leg Curl
3
8 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Preacher Curl (Dumbbell)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Hammer Curl
3
8 reps
-
7
Tricep Kickback
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Leg Curl
3
8 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Preacher Curl (Dumbbell)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Hammer Curl
3
8 reps
-
7
Tricep Kickback
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Leg Curl
3
8 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Preacher Curl (Dumbbell)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Hammer Curl
3
8 reps
-
7
Tricep Kickback
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Leg Curl
3
8 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Preacher Curl (Dumbbell)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Hammer Curl
3
8 reps
-
7
Tricep Kickback
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Leg Curl
3
8 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Preacher Curl (Dumbbell)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Hammer Curl
3
8 reps
-
7
Tricep Kickback
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Leg Curl
3
8 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Preacher Curl (Dumbbell)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Hammer Curl
3
8 reps
-
7
Tricep Kickback
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Leg Curl
3
8 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Preacher Curl (Dumbbell)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Hammer Curl
3
8 reps
-
7
Tricep Kickback
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Leg Curl
3
8 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Preacher Curl (Dumbbell)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Hammer Curl
3
8 reps
-
7
Tricep Kickback
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8 reps
-
2
Leg Curl
3
8 reps
-
3
Standing Calf Raise
3
12 reps
-
4
Preacher Curl (Dumbbell)
3
8 reps
-
5
Overhead Tricep Extension (Cable)
3
8 reps
-
6
Hammer Curl
3
8 reps
-
7
Tricep Kickback
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Arnold Press
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Incline Bench Press (Smith Machine)
3
8 reps
-
7
Rear Delt Fly (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Arnold Press
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Incline Bench Press (Smith Machine)
3
8 reps
-
7
Rear Delt Fly (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Arnold Press
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Incline Bench Press (Smith Machine)
3
8 reps
-
7
Rear Delt Fly (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Arnold Press
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Incline Bench Press (Smith Machine)
3
8 reps
-
7
Rear Delt Fly (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Arnold Press
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Incline Bench Press (Smith Machine)
3
8 reps
-
7
Rear Delt Fly (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Arnold Press
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Incline Bench Press (Smith Machine)
3
8 reps
-
7
Rear Delt Fly (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Arnold Press
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Incline Bench Press (Smith Machine)
3
8 reps
-
7
Rear Delt Fly (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Arnold Press
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Incline Bench Press (Smith Machine)
3
8 reps
-
7
Rear Delt Fly (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Arnold Press
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Incline Bench Press (Smith Machine)
3
8 reps
-
7
Rear Delt Fly (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Arnold Press
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Incline Bench Press (Smith Machine)
3
8 reps
-
7
Rear Delt Fly (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Arnold Press
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Incline Bench Press (Smith Machine)
3
8 reps
-
7
Rear Delt Fly (Cable)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
8 reps
-
2
Lat Pulldown
3
8 reps
-
3
Arnold Press
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
8 reps
-
5
Seated Row (Cable)
3
8 reps
-
6
Incline Bench Press (Smith Machine)
3
8 reps
-
7
Rear Delt Fly (Cable)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Preacher Curl (Dumbbell)
3
8 reps
-
4
Overhead Tricep Extension (Cable)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Preacher Curl (Dumbbell)
3
8 reps
-
4
Overhead Tricep Extension (Cable)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Preacher Curl (Dumbbell)
3
8 reps
-
4
Overhead Tricep Extension (Cable)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Preacher Curl (Dumbbell)
3
8 reps
-
4
Overhead Tricep Extension (Cable)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Preacher Curl (Dumbbell)
3
8 reps
-
4
Overhead Tricep Extension (Cable)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Preacher Curl (Dumbbell)
3
8 reps
-
4
Overhead Tricep Extension (Cable)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Preacher Curl (Dumbbell)
3
8 reps
-
4
Overhead Tricep Extension (Cable)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Preacher Curl (Dumbbell)
3
8 reps
-
4
Overhead Tricep Extension (Cable)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Preacher Curl (Dumbbell)
3
8 reps
-
4
Overhead Tricep Extension (Cable)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Preacher Curl (Dumbbell)
3
8 reps
-
4
Overhead Tricep Extension (Cable)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Preacher Curl (Dumbbell)
3
8 reps
-
4
Overhead Tricep Extension (Cable)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Preacher Curl (Dumbbell)
3
8 reps
-
4
Overhead Tricep Extension (Cable)
3
8 reps
-
5
Hammer Curl
3
8 reps
-
6
Tricep Pushdown (Cable)
3
8 reps
-
7
Standing Calf Raise
3
12 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Squat (Smith Machine)
3 Sets
8 Reps
-
2
Leg Curl
3 Sets
8 Reps
-
3
Standing Calf Raise
3 Sets
12 Reps
-
4
Preacher Curl (Dumbbell)
3 Sets
8 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
-
6
Hammer Curl
3 Sets
8 Reps
-
7
Tricep Kickback
3 Sets
8 Reps
-
Day 1
1
Bench Press (Dumbbell)
3 Sets
8 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
8 Reps
-
3
Chest Fly (Cable)
3 Sets
8 Reps
-
4
Seated Military Press (Smith Machine)
3 Sets
8 Reps
-
5
Chest Supported Row (Dumbbell)
3 Sets
8 Reps
-
6
Pull-Up (Bodyweight)
3 Sets
8 Reps
-
7
Face Pull
3 Sets
8 Reps
-
Day 3
1
Chest Press (Machine)
3 Sets
8 Reps
-
2
Lat Pulldown
3 Sets
8 Reps
-
3
Arnold Press
3 Sets
8 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
8 Reps
-
5
Seated Row (Cable)
3 Sets
8 Reps
-
6
Incline Bench Press (Smith Machine)
3 Sets
8 Reps
-
7
Rear Delt Fly (Cable)
3 Sets
8 Reps
-
Day 4
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
3
Preacher Curl (Dumbbell)
3 Sets
8 Reps
-
4
Overhead Tricep Extension (Cable)
3 Sets
8 Reps
-
5
Hammer Curl
3 Sets
8 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
8 Reps
-
7
Standing Calf Raise
3 Sets
12 Reps
-