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BoostcampPNG

Viltrumite Workout (6 DAYS)

by HermanssonHealth

Program Description

This Push/Pull/Legs program is designed to sculpt an aesthetic V-taper physique by prioritizing shoulder width, lat development, and upper chest fullness, while maintaining a tight waistline. Every session is optimized for hypertrophy with high-quality volume and movement selection to maximize symmetry, size, and proportion—emphasizing the muscular features that create an eye-catching, confident silhouette.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 11, 2025 01:53
  • Last Edited
    Aug 11, 2025 02:41
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Calf Raise
4
12 reps
-
2
Hack Squat
3
10 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Lying Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Calf Raise
4
12 reps
-
2
Hack Squat
3
10 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Lying Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Calf Raise
4
12 reps
-
2
Hack Squat
3
10 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Lying Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Calf Raise
4
12 reps
-
2
Hack Squat
3
10 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Lying Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Calf Raise
4
12 reps
-
2
Hack Squat
3
10 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Lying Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Calf Raise
4
12 reps
-
2
Hack Squat
3
10 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Lying Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Calf Raise
4
12 reps
-
2
Hack Squat
3
10 reps
-
3
Leg Curl
3
12 reps
-
4
Leg Extension
3
12 reps
-
5
Hip Adductor (Machine)
3
15 reps
-
6
Lying Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Calf Raise
2
12 reps
-
2
Hack Squat
2
10 reps
-
3
Leg Curl
2
12 reps
-
4
Leg Extension
2
12 reps
-
5
Hip Adductor (Machine)
2
15 reps
-
6
Lying Leg Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
8 reps
12 reps
-
-
2
Chest Press (Machine)
3
10 reps
-
3
Seated Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Tricep Pushdown
3
10 reps
-
7
Cycling
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
8 reps
12 reps
-
-
2
Chest Press (Machine)
3
10 reps
-
3
Seated Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Tricep Pushdown
3
10 reps
-
7
Cycling
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
8 reps
12 reps
-
-
2
Chest Press (Machine)
3
10 reps
-
3
Seated Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Tricep Pushdown
3
10 reps
-
7
Cycling
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
8 reps
12 reps
-
-
2
Chest Press (Machine)
3
10 reps
-
3
Seated Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Tricep Pushdown
3
10 reps
-
7
Cycling
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
8 reps
12 reps
-
-
2
Chest Press (Machine)
3
10 reps
-
3
Seated Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Tricep Pushdown
3
10 reps
-
7
Cycling
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
8 reps
12 reps
-
-
2
Chest Press (Machine)
3
10 reps
-
3
Seated Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Tricep Pushdown
3
10 reps
-
7
Cycling
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
8 reps
12 reps
-
-
2
Chest Press (Machine)
3
10 reps
-
3
Seated Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Cable)
4
12 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Tricep Pushdown
3
10 reps
-
7
Cycling
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
8 reps
-
2
Chest Press (Machine)
2
10 reps
-
3
Seated Chest Fly (Cable)
2
12 reps
-
4
Lateral Raise (Cable)
2
12 reps
-
5
Overhead Tricep Extension (Cable)
2
10 reps
-
6
Tricep Pushdown
2
10 reps
-
7
Cycling
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Pullover (Dumbbell)
2
12 reps
-
5
Rear Delt Fly (Cable)
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
7
Reverse Wrist Curl (Barbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Pullover (Dumbbell)
2
12 reps
-
5
Rear Delt Fly (Cable)
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
7
Reverse Wrist Curl (Barbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Pullover (Dumbbell)
2
12 reps
-
5
Rear Delt Fly (Cable)
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
7
Reverse Wrist Curl (Barbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Pullover (Dumbbell)
2
12 reps
-
5
Rear Delt Fly (Cable)
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
7
Reverse Wrist Curl (Barbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Pullover (Dumbbell)
2
12 reps
-
5
Rear Delt Fly (Cable)
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
7
Reverse Wrist Curl (Barbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Pullover (Dumbbell)
2
12 reps
-
5
Rear Delt Fly (Cable)
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
7
Reverse Wrist Curl (Barbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
4
10 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Pullover (Dumbbell)
2
12 reps
-
5
Rear Delt Fly (Cable)
3
12 reps
-
6
Preacher Curl (Dumbbell)
3
10 reps
-
7
Reverse Wrist Curl (Barbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
10 reps
-
2
Chest Supported Row (Machine)
2
10 reps
-
3
Seated Row (Cable)
2
12 reps
-
4
Pullover (Dumbbell)
2
12 reps
-
5
Rear Delt Fly (Cable)
2
12 reps
-
6
Preacher Curl (Dumbbell)
2
10 reps
-
7
Reverse Wrist Curl (Barbell)
1
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
12 reps
-
-
2
Calf Raise (Leg Press)
4
12 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Decline Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
12 reps
-
-
2
Calf Raise (Leg Press)
4
12 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Decline Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
12 reps
-
-
2
Calf Raise (Leg Press)
4
12 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Decline Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
12 reps
-
-
2
Calf Raise (Leg Press)
4
12 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Decline Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
12 reps
-
-
2
Calf Raise (Leg Press)
4
12 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Decline Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
12 reps
-
-
2
Calf Raise (Leg Press)
4
12 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Decline Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
8 reps
12 reps
-
-
2
Calf Raise (Leg Press)
4
12 reps
-
3
Romanian Deadlift (Barbell)
3
10 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Decline Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
8 reps
-
2
Calf Raise (Leg Press)
2
12 reps
-
3
Romanian Deadlift (Barbell)
2
10 reps
-
4
Leg Extension
2
12 reps
-
5
Lying Leg Curl
2
12 reps
-
6
Decline Crunch (Weighted)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Incline Dumbbell Press
3
1
8 reps
12 reps
-
-
2
Lateral Raise Seated
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Skull Crusher (Barbell)
3
8 reps
-
5
Pec Deck (Machine)
3
12 reps
-
6
Bench Press (Close Grip)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Incline Dumbbell Press
3
1
8 reps
12 reps
-
-
2
Lateral Raise Seated
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Skull Crusher (Barbell)
3
8 reps
-
5
Pec Deck (Machine)
3
12 reps
-
6
Bench Press (Close Grip)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Incline Dumbbell Press
3
1
8 reps
12 reps
-
-
2
Lateral Raise Seated
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Skull Crusher (Barbell)
3
8 reps
-
5
Pec Deck (Machine)
3
12 reps
-
6
Bench Press (Close Grip)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Incline Dumbbell Press
3
1
8 reps
12 reps
-
-
2
Lateral Raise Seated
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Skull Crusher (Barbell)
3
8 reps
-
5
Pec Deck (Machine)
3
12 reps
-
6
Bench Press (Close Grip)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Incline Dumbbell Press
3
1
8 reps
12 reps
-
-
2
Lateral Raise Seated
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Skull Crusher (Barbell)
3
8 reps
-
5
Pec Deck (Machine)
3
12 reps
-
6
Bench Press (Close Grip)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Incline Dumbbell Press
3
1
8 reps
12 reps
-
-
2
Lateral Raise Seated
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Skull Crusher (Barbell)
3
8 reps
-
5
Pec Deck (Machine)
3
12 reps
-
6
Bench Press (Close Grip)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Incline Dumbbell Press
3
1
8 reps
12 reps
-
-
2
Lateral Raise Seated
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Skull Crusher (Barbell)
3
8 reps
-
5
Pec Deck (Machine)
3
12 reps
-
6
Bench Press (Close Grip)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Incline Dumbbell Press
2
8 reps
-
2
Lateral Raise Seated
2
10 reps
-
3
Shoulder Press (Machine)
2
10 reps
-
4
Skull Crusher (Barbell)
2
8 reps
-
5
Pec Deck (Machine)
2
12 reps
-
6
Bench Press (Close Grip)
2
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Lat Pulldown (Single Arm)
3
12 reps
-
3
Seated Cable Row (elbow wide)
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Preacher Hammer Curl
3
10 reps
-
7
Wrist Curl Cable
2
12 reps
-
8
Cycling
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Lat Pulldown (Single Arm)
3
12 reps
-
3
Seated Cable Row (elbow wide)
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Preacher Hammer Curl
3
10 reps
-
7
Wrist Curl Cable
2
12 reps
-
8
Cycling
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Lat Pulldown (Single Arm)
3
12 reps
-
3
Seated Cable Row (elbow wide)
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Preacher Hammer Curl
3
10 reps
-
7
Wrist Curl Cable
2
12 reps
-
8
Cycling
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Lat Pulldown (Single Arm)
3
12 reps
-
3
Seated Cable Row (elbow wide)
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Preacher Hammer Curl
3
10 reps
-
7
Wrist Curl Cable
2
12 reps
-
8
Cycling
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Lat Pulldown (Single Arm)
3
12 reps
-
3
Seated Cable Row (elbow wide)
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Preacher Hammer Curl
3
10 reps
-
7
Wrist Curl Cable
2
12 reps
-
8
Cycling
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Lat Pulldown (Single Arm)
3
12 reps
-
3
Seated Cable Row (elbow wide)
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Preacher Hammer Curl
3
10 reps
-
7
Wrist Curl Cable
2
12 reps
-
8
Cycling
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8 reps
-
2
Lat Pulldown (Single Arm)
3
12 reps
-
3
Seated Cable Row (elbow wide)
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Preacher Hammer Curl
3
10 reps
-
7
Wrist Curl Cable
2
12 reps
-
8
Cycling
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
8 reps
-
2
Lat Pulldown (Single Arm)
2
12 reps
-
3
Seated Cable Row (elbow wide)
2
10 reps
-
4
Face Pull
2
12 reps
-
5
Incline Curl (Dumbbell)
2
10 reps
-
6
Preacher Hammer Curl
2
10 reps
-
7
Wrist Curl Cable
1
12 reps
-
8
Cycling
1
20 mins
-
Week 1
1 / 8 Weeks
Day 4
1
Squat (Barbell)
2 Sets
1 Set
8 Reps
12 Reps
-
-
2
Calf Raise (Leg Press)
4 Sets
12 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
5
Lying Leg Curl
3 Sets
12 Reps
-
6
Decline Crunch (Weighted)
3 Sets
15 Reps
-
Day 5
1
High Incline Dumbbell Press
3 Sets
1 Set
8 Reps
12 Reps
-
-
2
Lateral Raise Seated
3 Sets
10 Reps
-
3
Shoulder Press (Machine)
3 Sets
10 Reps
-
4
Skull Crusher (Barbell)
3 Sets
8 Reps
-
5
Pec Deck (Machine)
3 Sets
12 Reps
-
6
Bench Press (Close Grip)
3 Sets
8 Reps
-
Day 1
1
Machine Calf Raise
4 Sets
12 Reps
-
2
Hack Squat
3 Sets
10 Reps
-
3
Leg Curl
3 Sets
12 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
5
Hip Adductor (Machine)
3 Sets
15 Reps
-
6
Lying Leg Raise
3 Sets
15 Reps
-
Day 2
1
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
8 Reps
12 Reps
-
-
2
Chest Press (Machine)
3 Sets
10 Reps
-
3
Seated Chest Fly (Cable)
3 Sets
12 Reps
-
4
Lateral Raise (Cable)
4 Sets
12 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
6
Tricep Pushdown
3 Sets
10 Reps
-
7
Cycling
1 Set
20 mins
-
Day 6
1
Pull-Up (Weighted)
3 Sets
8 Reps
-
2
Lat Pulldown (Single Arm)
3 Sets
12 Reps
-
3
Seated Cable Row (elbow wide)
3 Sets
10 Reps
-
4
Face Pull
3 Sets
12 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
6
Preacher Hammer Curl
3 Sets
10 Reps
-
7
Wrist Curl Cable
2 Sets
12 Reps
-
8
Cycling
1 Set
20 mins
-
Day 3
1
Lat Pulldown (Close Grip)
4 Sets
10 Reps
-
2
Chest Supported Row (Machine)
3 Sets
10 Reps
-
3
Seated Row (Cable)
3 Sets
12 Reps
-
4
Pullover (Dumbbell)
2 Sets
12 Reps
-
5
Rear Delt Fly (Cable)
3 Sets
12 Reps
-
6
Preacher Curl (Dumbbell)
3 Sets
10 Reps
-
7
Reverse Wrist Curl (Barbell)
2 Sets
12 Reps
-