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Domenico Piccolo trainer program 1

by Antonio Durante

Program Description

1

Program Overview

  • Level
    Advanced
  • Goal
    Muscle & Sculpting, Bodyweight Fitness, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 10, 2025 12:40
  • Last Edited
    Aug 11, 2025 08:31
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
12 reps
-
1B
Bench Press (Dumbbell)
3
12 reps
-
2A
Barbell Row
4
12 reps
-
2B
Chest Fly (Dumbbell)
4
10 reps
-
3A
Chest Press (Machine)
3
12 reps
-
3B
Chest Fly (Cable)
2
1
15 reps
1 reps
-
-
4A
Cable Low Row
2
1
10 reps
1 reps
-
-
4B
Push Up (Weighted)
3
-
5
French Press
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
12 reps
-
1B
Bench Press (Dumbbell)
3
12 reps
-
2A
Barbell Row
4
12 reps
-
2B
Chest Fly (Dumbbell)
4
10 reps
-
3A
Chest Press (Machine)
3
12 reps
-
3B
Chest Fly (Cable)
2
1
15 reps
1 reps
-
-
4A
Cable Low Row
2
1
10 reps
1 reps
-
-
4B
Push Up (Weighted)
3
-
5
French Press
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
12 reps
-
1B
Bench Press (Dumbbell)
3
12 reps
-
2A
Barbell Row
4
12 reps
-
2B
Chest Fly (Dumbbell)
4
10 reps
-
3A
Chest Press (Machine)
3
12 reps
-
3B
Chest Fly (Cable)
2
1
15 reps
1 reps
-
-
4A
Cable Low Row
2
1
10 reps
1 reps
-
-
4B
Push Up (Weighted)
3
-
5
French Press
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
12 reps
-
1B
Bench Press (Dumbbell)
3
12 reps
-
2A
Barbell Row
4
12 reps
-
2B
Chest Fly (Dumbbell)
4
10 reps
-
3A
Chest Press (Machine)
3
12 reps
-
3B
Chest Fly (Cable)
2
1
15 reps
1 reps
-
-
4A
Cable Low Row
2
1
10 reps
1 reps
-
-
4B
Push Up (Weighted)
3
-
5
French Press
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
12 reps
-
1B
Bench Press (Dumbbell)
3
12 reps
-
2A
Barbell Row
4
12 reps
-
2B
Chest Fly (Dumbbell)
4
10 reps
-
3A
Chest Press (Machine)
3
12 reps
-
3B
Chest Fly (Cable)
2
1
15 reps
1 reps
-
-
4A
Cable Low Row
2
1
10 reps
1 reps
-
-
4B
Push Up (Weighted)
3
-
5
French Press
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
12 reps
-
1B
Bench Press (Dumbbell)
3
12 reps
-
2A
Barbell Row
4
12 reps
-
2B
Chest Fly (Dumbbell)
4
10 reps
-
3A
Chest Press (Machine)
3
12 reps
-
3B
Chest Fly (Cable)
2
1
15 reps
1 reps
-
-
4A
Cable Low Row
2
1
10 reps
1 reps
-
-
4B
Push Up (Weighted)
3
-
5
French Press
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
12 reps
-
1B
Bench Press (Dumbbell)
3
12 reps
-
2A
Barbell Row
4
12 reps
-
2B
Chest Fly (Dumbbell)
4
10 reps
-
3A
Chest Press (Machine)
3
12 reps
-
3B
Chest Fly (Cable)
2
1
15 reps
1 reps
-
-
4A
Cable Low Row
2
1
10 reps
1 reps
-
-
4B
Push Up (Weighted)
3
-
5
French Press
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
12 reps
-
1B
Bench Press (Dumbbell)
3
12 reps
-
2A
Barbell Row
4
12 reps
-
2B
Chest Fly (Dumbbell)
4
10 reps
-
3A
Chest Press (Machine)
3
12 reps
-
3B
Chest Fly (Cable)
2
1
15 reps
1 reps
-
-
4A
Cable Low Row
2
1
10 reps
1 reps
-
-
4B
Push Up (Weighted)
3
-
5
French Press
3
15 reps
-
6
Bicep Curl (Dumbbell)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
3
1 mins
-
1B
Calf Raise (Machine)
3
30 reps
-
2
Goblet Squat
4
10 reps
-
3A
Shoulder Press (Machine)
4
10 reps
-
3B
Lunge (Dumbbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5A
Leg Curl
4
10 reps
-
5B
Front Raise
4
10 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Upright Row (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
3
1 mins
-
1B
Calf Raise (Machine)
3
30 reps
-
2
Goblet Squat
4
10 reps
-
3A
Shoulder Press (Machine)
4
10 reps
-
3B
Lunge (Dumbbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5A
Leg Curl
4
10 reps
-
5B
Front Raise
4
10 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Upright Row (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
3
1 mins
-
1B
Calf Raise (Machine)
3
30 reps
-
2
Goblet Squat
4
10 reps
-
3A
Shoulder Press (Machine)
4
10 reps
-
3B
Lunge (Dumbbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5A
Leg Curl
4
10 reps
-
5B
Front Raise
4
10 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Upright Row (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
3
1 mins
-
1B
Calf Raise (Machine)
3
30 reps
-
2
Goblet Squat
4
10 reps
-
3A
Shoulder Press (Machine)
4
10 reps
-
3B
Lunge (Dumbbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5A
Leg Curl
4
10 reps
-
5B
Front Raise
4
10 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Upright Row (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
3
1 mins
-
1B
Calf Raise (Machine)
3
30 reps
-
2
Goblet Squat
4
10 reps
-
3A
Shoulder Press (Machine)
4
10 reps
-
3B
Lunge (Dumbbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5A
Leg Curl
4
10 reps
-
5B
Front Raise
4
10 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Upright Row (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
3
1 mins
-
1B
Calf Raise (Machine)
3
30 reps
-
2
Goblet Squat
4
10 reps
-
3A
Shoulder Press (Machine)
4
10 reps
-
3B
Lunge (Dumbbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5A
Leg Curl
4
10 reps
-
5B
Front Raise
4
10 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Upright Row (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
3
1 mins
-
1B
Calf Raise (Machine)
3
30 reps
-
2
Goblet Squat
4
10 reps
-
3A
Shoulder Press (Machine)
4
10 reps
-
3B
Lunge (Dumbbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5A
Leg Curl
4
10 reps
-
5B
Front Raise
4
10 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Upright Row (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
3
1 mins
-
1B
Calf Raise (Machine)
3
30 reps
-
2
Goblet Squat
4
10 reps
-
3A
Shoulder Press (Machine)
4
10 reps
-
3B
Lunge (Dumbbell)
4
10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
10 reps
-
5A
Leg Curl
4
10 reps
-
5B
Front Raise
4
10 reps
-
6
Lateral Raise (Dumbbell)
3
15 reps
-
7
Upright Row (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2A
Chest Fly (Cable)
3
12 reps
-
2B
Push Up
3
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5A
Bicep Curl (Dumbbell)
4
10 reps
-
5B
Single Arm Overhead Tricep Extension
4
10 reps
-
6A
Dip (Weighted)
3
10 reps
-
6B
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2A
Chest Fly (Cable)
3
12 reps
-
2B
Push Up
3
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5A
Bicep Curl (Dumbbell)
4
10 reps
-
5B
Single Arm Overhead Tricep Extension
4
10 reps
-
6A
Dip (Weighted)
3
10 reps
-
6B
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2A
Chest Fly (Cable)
3
12 reps
-
2B
Push Up
3
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5A
Bicep Curl (Dumbbell)
4
10 reps
-
5B
Single Arm Overhead Tricep Extension
4
10 reps
-
6A
Dip (Weighted)
3
10 reps
-
6B
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2A
Chest Fly (Cable)
3
12 reps
-
2B
Push Up
3
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5A
Bicep Curl (Dumbbell)
4
10 reps
-
5B
Single Arm Overhead Tricep Extension
4
10 reps
-
6A
Dip (Weighted)
3
10 reps
-
6B
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2A
Chest Fly (Cable)
3
12 reps
-
2B
Push Up
3
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5A
Bicep Curl (Dumbbell)
4
10 reps
-
5B
Single Arm Overhead Tricep Extension
4
10 reps
-
6A
Dip (Weighted)
3
10 reps
-
6B
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2A
Chest Fly (Cable)
3
12 reps
-
2B
Push Up
3
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5A
Bicep Curl (Dumbbell)
4
10 reps
-
5B
Single Arm Overhead Tricep Extension
4
10 reps
-
6A
Dip (Weighted)
3
10 reps
-
6B
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2A
Chest Fly (Cable)
3
12 reps
-
2B
Push Up
3
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5A
Bicep Curl (Dumbbell)
4
10 reps
-
5B
Single Arm Overhead Tricep Extension
4
10 reps
-
6A
Dip (Weighted)
3
10 reps
-
6B
Hammer Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2A
Chest Fly (Cable)
3
12 reps
-
2B
Push Up
3
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Rear Delt Fly (Dumbbell)
3
12 reps
-
5A
Bicep Curl (Dumbbell)
4
10 reps
-
5B
Single Arm Overhead Tricep Extension
4
10 reps
-
6A
Dip (Weighted)
3
10 reps
-
6B
Hammer Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
8 reps
-
2A
Cable Low Row
4
12 reps
-
2B
Military Press (Barbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Leg Press
3
12 reps
-
5
Leg Extension
4
10 reps
-
6
Hip Abductor (Machine)
4
30 reps
-
7
Hip Adductor (Machine)
4
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
8 reps
-
2A
Cable Low Row
4
12 reps
-
2B
Military Press (Barbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Leg Press
3
12 reps
-
5
Leg Extension
4
10 reps
-
6
Hip Abductor (Machine)
4
30 reps
-
7
Hip Adductor (Machine)
4
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
8 reps
-
2A
Cable Low Row
4
12 reps
-
2B
Military Press (Barbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Leg Press
3
12 reps
-
5
Leg Extension
4
10 reps
-
6
Hip Abductor (Machine)
4
30 reps
-
7
Hip Adductor (Machine)
4
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
8 reps
-
2A
Cable Low Row
4
12 reps
-
2B
Military Press (Barbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Leg Press
3
12 reps
-
5
Leg Extension
4
10 reps
-
6
Hip Abductor (Machine)
4
30 reps
-
7
Hip Adductor (Machine)
4
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
8 reps
-
2A
Cable Low Row
4
12 reps
-
2B
Military Press (Barbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Leg Press
3
12 reps
-
5
Leg Extension
4
10 reps
-
6
Hip Abductor (Machine)
4
30 reps
-
7
Hip Adductor (Machine)
4
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
8 reps
-
2A
Cable Low Row
4
12 reps
-
2B
Military Press (Barbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Leg Press
3
12 reps
-
5
Leg Extension
4
10 reps
-
6
Hip Abductor (Machine)
4
30 reps
-
7
Hip Adductor (Machine)
4
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
8 reps
-
2A
Cable Low Row
4
12 reps
-
2B
Military Press (Barbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Leg Press
3
12 reps
-
5
Leg Extension
4
10 reps
-
6
Hip Abductor (Machine)
4
30 reps
-
7
Hip Adductor (Machine)
4
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
5
8 reps
-
2A
Cable Low Row
4
12 reps
-
2B
Military Press (Barbell)
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Leg Press
3
12 reps
-
5
Leg Extension
4
10 reps
-
6
Hip Abductor (Machine)
4
30 reps
-
7
Hip Adductor (Machine)
4
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Stair Climber
1
20 mins
-
3
Cycling
1
20 mins
-
4A
Leg Raise (Captain's Chair)
5
30 reps
-
4B
Sit Up
5
40 reps
-
4C
Flutter Kick
5
50 reps
-
4D
Abs Crunch (Bodyweight)
5
60 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Stair Climber
1
20 mins
-
3
Cycling
1
20 mins
-
4A
Leg Raise (Captain's Chair)
5
30 reps
-
4B
Sit Up
5
40 reps
-
4C
Flutter Kick
5
50 reps
-
4D
Abs Crunch (Bodyweight)
5
60 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Stair Climber
1
20 mins
-
3
Cycling
1
20 mins
-
4A
Leg Raise (Captain's Chair)
5
30 reps
-
4B
Sit Up
5
40 reps
-
4C
Flutter Kick
5
50 reps
-
4D
Abs Crunch (Bodyweight)
5
60 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Stair Climber
1
20 mins
-
3
Cycling
1
20 mins
-
4A
Leg Raise (Captain's Chair)
5
30 reps
-
4B
Sit Up
5
40 reps
-
4C
Flutter Kick
5
50 reps
-
4D
Abs Crunch (Bodyweight)
5
60 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Stair Climber
1
20 mins
-
3
Cycling
1
20 mins
-
4A
Leg Raise (Captain's Chair)
5
30 reps
-
4B
Sit Up
5
40 reps
-
4C
Flutter Kick
5
50 reps
-
4D
Abs Crunch (Bodyweight)
5
60 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Stair Climber
1
20 mins
-
3
Cycling
1
20 mins
-
4A
Leg Raise (Captain's Chair)
5
30 reps
-
4B
Sit Up
5
40 reps
-
4C
Flutter Kick
5
50 reps
-
4D
Abs Crunch (Bodyweight)
5
60 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Stair Climber
1
20 mins
-
3
Cycling
1
20 mins
-
4A
Leg Raise (Captain's Chair)
5
30 reps
-
4B
Sit Up
5
40 reps
-
4C
Flutter Kick
5
50 reps
-
4D
Abs Crunch (Bodyweight)
5
60 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
20 mins
-
2
Stair Climber
1
20 mins
-
3
Cycling
1
20 mins
-
4A
Leg Raise (Captain's Chair)
5
30 reps
-
4B
Sit Up
5
40 reps
-
4C
Flutter Kick
5
50 reps
-
4D
Abs Crunch (Bodyweight)
5
60 reps
-
Week 1
1 / 8 Weeks
Day 1
1A
Lat Pulldown
3 Sets
12 Reps
-
1B
Bench Press (Dumbbell)
3 Sets
12 Reps
-
2A
Barbell Row
4 Sets
12 Reps
-
2B
Chest Fly (Dumbbell)
4 Sets
10 Reps
-
3A
Chest Press (Machine)
3 Sets
12 Reps
-
3B
Chest Fly (Cable)
2 Sets
1 Set
15 Reps
1 Reps
-
-
4A
Cable Low Row
2 Sets
1 Set
10 Reps
1 Reps
-
-
4B
Push Up (Weighted)
3 Sets
-
5
French Press
3 Sets
15 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
15 Reps
-
Day 2
1A
Wall Sit
3 Sets
1 mins
-
1B
Calf Raise (Machine)
3 Sets
30 Reps
-
2
Goblet Squat
4 Sets
10 Reps
-
3A
Shoulder Press (Machine)
4 Sets
10 Reps
-
3B
Lunge (Dumbbell)
4 Sets
10 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
5A
Leg Curl
4 Sets
10 Reps
-
5B
Front Raise
4 Sets
10 Reps
-
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
7
Upright Row (Barbell)
3 Sets
12 Reps
-
Day 3
1
Bench Press (Barbell)
4 Sets
6-8 Reps
-
2A
Chest Fly (Cable)
3 Sets
12 Reps
-
2B
Push Up
3 Sets
-
3
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
-
4
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
-
5A
Bicep Curl (Dumbbell)
4 Sets
10 Reps
-
5B
Single Arm Overhead Tricep Extension
4 Sets
10 Reps
-
6A
Dip (Weighted)
3 Sets
10 Reps
-
6B
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
Day 4
1
Pull-Up (Bodyweight)
5 Sets
8 Reps
-
2A
Cable Low Row
4 Sets
12 Reps
-
2B
Military Press (Barbell)
4 Sets
10 Reps
-
3
Lateral Raise (Dumbbell)
4 Sets
8 Reps
-
4
Leg Press
3 Sets
12 Reps
-
5
Leg Extension
4 Sets
10 Reps
-
6
Hip Abductor (Machine)
4 Sets
30 Reps
-
7
Hip Adductor (Machine)
4 Sets
30 Reps
-
Day 5
1
Treadmill
1 Set
20 mins
-
2
Stair Climber
1 Set
20 mins
-
3
Cycling
1 Set
20 mins
-
4A
Leg Raise (Captain's Chair)
5 Sets
30 Reps
-
4B
Sit Up
5 Sets
40 Reps
-
4C
Flutter Kick
5 Sets
50 Reps
-
4D
Abs Crunch (Bodyweight)
5 Sets
60 Reps
-