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BoostcampPNG

الضرغام رغم الاصابه

by محمد عبدالله
1 athletes joined

Program Description

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Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Powerlifting, Powerbuilding, Bodyweight Fitness, Muscle & Sculpting, Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    150 minutes
  • Created
    May 01, 2025 03:08
  • Last Edited
    Jul 24, 2025 09:12
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 9
2
Leg Curl
3
10 reps
RPE 9
3
Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
6
One Arm Lateral Raise (Cable)
3
10 reps
RPE 9
7
Seated Cable Crunch
3
10 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
9
Single Arm Pushdown
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 9
2
Leg Curl
3
10 reps
RPE 9
3
Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
6
One Arm Lateral Raise (Cable)
3
10 reps
RPE 9
7
Seated Cable Crunch
3
10 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
9
Single Arm Pushdown
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 9
2
Leg Curl
3
10 reps
RPE 9
3
Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
6
One Arm Lateral Raise (Cable)
3
10 reps
RPE 9
7
Seated Cable Crunch
3
10 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
9
Single Arm Pushdown
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 9
2
Leg Curl
3
10 reps
RPE 9
3
Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
6
One Arm Lateral Raise (Cable)
3
10 reps
RPE 9
7
Seated Cable Crunch
3
10 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
9
Single Arm Pushdown
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 9
2
Leg Curl
3
10 reps
RPE 9
3
Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
6
One Arm Lateral Raise (Cable)
3
10 reps
RPE 9
7
Seated Cable Crunch
3
10 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
9
Single Arm Pushdown
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 9
2
Leg Curl
3
10 reps
RPE 9
3
Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
6
One Arm Lateral Raise (Cable)
3
10 reps
RPE 9
7
Seated Cable Crunch
3
10 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
9
Single Arm Pushdown
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 9
2
Leg Curl
3
10 reps
RPE 9
3
Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
6
One Arm Lateral Raise (Cable)
3
10 reps
RPE 9
7
Seated Cable Crunch
3
10 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
9
Single Arm Pushdown
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 9
2
Leg Curl
3
10 reps
RPE 9
3
Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
6
One Arm Lateral Raise (Cable)
3
10 reps
RPE 9
7
Seated Cable Crunch
3
10 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
9
Single Arm Pushdown
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 9
2
Leg Curl
3
10 reps
RPE 9
3
Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
6
One Arm Lateral Raise (Cable)
3
10 reps
RPE 9
7
Seated Cable Crunch
3
10 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
9
Single Arm Pushdown
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 9
2
Leg Curl
3
10 reps
RPE 9
3
Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
6
One Arm Lateral Raise (Cable)
3
10 reps
RPE 9
7
Seated Cable Crunch
3
10 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
9
Single Arm Pushdown
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 9
2
Leg Curl
3
10 reps
RPE 9
3
Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
6
One Arm Lateral Raise (Cable)
3
10 reps
RPE 9
7
Seated Cable Crunch
3
10 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
9
Single Arm Pushdown
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 9
2
Leg Curl
3
10 reps
RPE 9
3
Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
6
One Arm Lateral Raise (Cable)
3
10 reps
RPE 9
7
Seated Cable Crunch
3
10 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
9
Single Arm Pushdown
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 9
2
Leg Curl
3
10 reps
RPE 9
3
Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
6
One Arm Lateral Raise (Cable)
3
10 reps
RPE 9
7
Seated Cable Crunch
3
10 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
9
Single Arm Pushdown
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 9
2
Leg Curl
3
10 reps
RPE 9
3
Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
6
One Arm Lateral Raise (Cable)
3
10 reps
RPE 9
7
Seated Cable Crunch
3
10 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
9
Single Arm Pushdown
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 9
2
Leg Curl
3
10 reps
RPE 9
3
Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
6
One Arm Lateral Raise (Cable)
3
10 reps
RPE 9
7
Seated Cable Crunch
3
10 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
9
Single Arm Pushdown
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 9
2
Leg Curl
3
10 reps
RPE 9
3
Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Fly (Cable)
3
10 reps
RPE 9
5
Lat Pulldown (Neutral Grip)
3
10 reps
RPE 9
6
One Arm Lateral Raise (Cable)
3
10 reps
RPE 9
7
Seated Cable Crunch
3
10 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
10 reps
RPE 9
9
Single Arm Pushdown
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
RPE 9
2
Glute Bridge (Band)
3
10 reps
RPE 9
3
Hip Adductor (Machine)
3
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6
Chest Supported Row (Machine)
3
10 reps
RPE 9
7
Incline Chest Press (Machine)
3
10 reps
RPE 9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
10
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
RPE 9
2
Glute Bridge (Band)
3
10 reps
RPE 9
3
Hip Adductor (Machine)
3
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6
Chest Supported Row (Machine)
3
10 reps
RPE 9
7
Incline Chest Press (Machine)
3
10 reps
RPE 9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
10
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
RPE 9
2
Glute Bridge (Band)
3
10 reps
RPE 9
3
Hip Adductor (Machine)
3
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6
Chest Supported Row (Machine)
3
10 reps
RPE 9
7
Incline Chest Press (Machine)
3
10 reps
RPE 9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
10
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
RPE 9
2
Glute Bridge (Band)
3
10 reps
RPE 9
3
Hip Adductor (Machine)
3
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6
Chest Supported Row (Machine)
3
10 reps
RPE 9
7
Incline Chest Press (Machine)
3
10 reps
RPE 9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
10
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
RPE 9
2
Glute Bridge (Band)
3
10 reps
RPE 9
3
Hip Adductor (Machine)
3
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6
Chest Supported Row (Machine)
3
10 reps
RPE 9
7
Incline Chest Press (Machine)
3
10 reps
RPE 9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
10
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
RPE 9
2
Glute Bridge (Band)
3
10 reps
RPE 9
3
Hip Adductor (Machine)
3
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6
Chest Supported Row (Machine)
3
10 reps
RPE 9
7
Incline Chest Press (Machine)
3
10 reps
RPE 9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
10
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
RPE 9
2
Glute Bridge (Band)
3
10 reps
RPE 9
3
Hip Adductor (Machine)
3
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6
Chest Supported Row (Machine)
3
10 reps
RPE 9
7
Incline Chest Press (Machine)
3
10 reps
RPE 9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
10
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
RPE 9
2
Glute Bridge (Band)
3
10 reps
RPE 9
3
Hip Adductor (Machine)
3
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6
Chest Supported Row (Machine)
3
10 reps
RPE 9
7
Incline Chest Press (Machine)
3
10 reps
RPE 9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
10
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
RPE 9
2
Glute Bridge (Band)
3
10 reps
RPE 9
3
Hip Adductor (Machine)
3
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6
Chest Supported Row (Machine)
3
10 reps
RPE 9
7
Incline Chest Press (Machine)
3
10 reps
RPE 9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
10
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
RPE 9
2
Glute Bridge (Band)
3
10 reps
RPE 9
3
Hip Adductor (Machine)
3
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6
Chest Supported Row (Machine)
3
10 reps
RPE 9
7
Incline Chest Press (Machine)
3
10 reps
RPE 9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
10
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
RPE 9
2
Glute Bridge (Band)
3
10 reps
RPE 9
3
Hip Adductor (Machine)
3
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6
Chest Supported Row (Machine)
3
10 reps
RPE 9
7
Incline Chest Press (Machine)
3
10 reps
RPE 9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
10
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
RPE 9
2
Glute Bridge (Band)
3
10 reps
RPE 9
3
Hip Adductor (Machine)
3
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6
Chest Supported Row (Machine)
3
10 reps
RPE 9
7
Incline Chest Press (Machine)
3
10 reps
RPE 9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
10
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
RPE 9
2
Glute Bridge (Band)
3
10 reps
RPE 9
3
Hip Adductor (Machine)
3
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6
Chest Supported Row (Machine)
3
10 reps
RPE 9
7
Incline Chest Press (Machine)
3
10 reps
RPE 9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
10
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
RPE 9
2
Glute Bridge (Band)
3
10 reps
RPE 9
3
Hip Adductor (Machine)
3
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6
Chest Supported Row (Machine)
3
10 reps
RPE 9
7
Incline Chest Press (Machine)
3
10 reps
RPE 9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
10
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
RPE 9
2
Glute Bridge (Band)
3
10 reps
RPE 9
3
Hip Adductor (Machine)
3
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6
Chest Supported Row (Machine)
3
10 reps
RPE 9
7
Incline Chest Press (Machine)
3
10 reps
RPE 9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
10
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
10 reps
RPE 9
2
Glute Bridge (Band)
3
10 reps
RPE 9
3
Hip Adductor (Machine)
3
10 reps
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 9
5
Shrug (Dumbbell)
3
10 reps
RPE 9
6
Chest Supported Row (Machine)
3
10 reps
RPE 9
7
Incline Chest Press (Machine)
3
10 reps
RPE 9
8
Bicep Curl (Dumbbell)
3
10 reps
RPE 9
9
Tricep Rope Push Down (Cable)
3
10 reps
RPE 9
10
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 9
2
Hack Squat
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Press (Machine)
3
10 reps
RPE 9
5
Decline Bench Press (Barbell)
3
10 reps
RPE 9
6
T-Bar Row
3
10 reps
RPE 9
7
Face Pull
3
10 reps
RPE 9
8
Tricep Extension (Machine)
3
10 reps
RPE 9
9
Seated Calf Raise
3
10 reps
RPE 9
10
Hanging Leg Raise
3
10 reps
RPE 9
11
Preacher Curl (Barbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 9
2
Hack Squat
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Press (Machine)
3
10 reps
RPE 9
5
Decline Bench Press (Barbell)
3
10 reps
RPE 9
6
T-Bar Row
3
10 reps
RPE 9
7
Face Pull
3
10 reps
RPE 9
8
Tricep Extension (Machine)
3
10 reps
RPE 9
9
Seated Calf Raise
3
10 reps
RPE 9
10
Hanging Leg Raise
3
10 reps
RPE 9
11
Preacher Curl (Barbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 9
2
Hack Squat
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Press (Machine)
3
10 reps
RPE 9
5
Decline Bench Press (Barbell)
3
10 reps
RPE 9
6
T-Bar Row
3
10 reps
RPE 9
7
Face Pull
3
10 reps
RPE 9
8
Tricep Extension (Machine)
3
10 reps
RPE 9
9
Seated Calf Raise
3
10 reps
RPE 9
10
Hanging Leg Raise
3
10 reps
RPE 9
11
Preacher Curl (Barbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 9
2
Hack Squat
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Press (Machine)
3
10 reps
RPE 9
5
Decline Bench Press (Barbell)
3
10 reps
RPE 9
6
T-Bar Row
3
10 reps
RPE 9
7
Face Pull
3
10 reps
RPE 9
8
Tricep Extension (Machine)
3
10 reps
RPE 9
9
Seated Calf Raise
3
10 reps
RPE 9
10
Hanging Leg Raise
3
10 reps
RPE 9
11
Preacher Curl (Barbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 9
2
Hack Squat
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Press (Machine)
3
10 reps
RPE 9
5
Decline Bench Press (Barbell)
3
10 reps
RPE 9
6
T-Bar Row
3
10 reps
RPE 9
7
Face Pull
3
10 reps
RPE 9
8
Tricep Extension (Machine)
3
10 reps
RPE 9
9
Seated Calf Raise
3
10 reps
RPE 9
10
Hanging Leg Raise
3
10 reps
RPE 9
11
Preacher Curl (Barbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 9
2
Hack Squat
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Press (Machine)
3
10 reps
RPE 9
5
Decline Bench Press (Barbell)
3
10 reps
RPE 9
6
T-Bar Row
3
10 reps
RPE 9
7
Face Pull
3
10 reps
RPE 9
8
Tricep Extension (Machine)
3
10 reps
RPE 9
9
Seated Calf Raise
3
10 reps
RPE 9
10
Hanging Leg Raise
3
10 reps
RPE 9
11
Preacher Curl (Barbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 9
2
Hack Squat
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Press (Machine)
3
10 reps
RPE 9
5
Decline Bench Press (Barbell)
3
10 reps
RPE 9
6
T-Bar Row
3
10 reps
RPE 9
7
Face Pull
3
10 reps
RPE 9
8
Tricep Extension (Machine)
3
10 reps
RPE 9
9
Seated Calf Raise
3
10 reps
RPE 9
10
Hanging Leg Raise
3
10 reps
RPE 9
11
Preacher Curl (Barbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 9
2
Hack Squat
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Press (Machine)
3
10 reps
RPE 9
5
Decline Bench Press (Barbell)
3
10 reps
RPE 9
6
T-Bar Row
3
10 reps
RPE 9
7
Face Pull
3
10 reps
RPE 9
8
Tricep Extension (Machine)
3
10 reps
RPE 9
9
Seated Calf Raise
3
10 reps
RPE 9
10
Hanging Leg Raise
3
10 reps
RPE 9
11
Preacher Curl (Barbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 9
2
Hack Squat
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Press (Machine)
3
10 reps
RPE 9
5
Decline Bench Press (Barbell)
3
10 reps
RPE 9
6
T-Bar Row
3
10 reps
RPE 9
7
Face Pull
3
10 reps
RPE 9
8
Tricep Extension (Machine)
3
10 reps
RPE 9
9
Seated Calf Raise
3
10 reps
RPE 9
10
Hanging Leg Raise
3
10 reps
RPE 9
11
Preacher Curl (Barbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 9
2
Hack Squat
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Press (Machine)
3
10 reps
RPE 9
5
Decline Bench Press (Barbell)
3
10 reps
RPE 9
6
T-Bar Row
3
10 reps
RPE 9
7
Face Pull
3
10 reps
RPE 9
8
Tricep Extension (Machine)
3
10 reps
RPE 9
9
Seated Calf Raise
3
10 reps
RPE 9
10
Hanging Leg Raise
3
10 reps
RPE 9
11
Preacher Curl (Barbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 9
2
Hack Squat
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Press (Machine)
3
10 reps
RPE 9
5
Decline Bench Press (Barbell)
3
10 reps
RPE 9
6
T-Bar Row
3
10 reps
RPE 9
7
Face Pull
3
10 reps
RPE 9
8
Tricep Extension (Machine)
3
10 reps
RPE 9
9
Seated Calf Raise
3
10 reps
RPE 9
10
Hanging Leg Raise
3
10 reps
RPE 9
11
Preacher Curl (Barbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 9
2
Hack Squat
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Press (Machine)
3
10 reps
RPE 9
5
Decline Bench Press (Barbell)
3
10 reps
RPE 9
6
T-Bar Row
3
10 reps
RPE 9
7
Face Pull
3
10 reps
RPE 9
8
Tricep Extension (Machine)
3
10 reps
RPE 9
9
Seated Calf Raise
3
10 reps
RPE 9
10
Hanging Leg Raise
3
10 reps
RPE 9
11
Preacher Curl (Barbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 9
2
Hack Squat
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Press (Machine)
3
10 reps
RPE 9
5
Decline Bench Press (Barbell)
3
10 reps
RPE 9
6
T-Bar Row
3
10 reps
RPE 9
7
Face Pull
3
10 reps
RPE 9
8
Tricep Extension (Machine)
3
10 reps
RPE 9
9
Seated Calf Raise
3
10 reps
RPE 9
10
Hanging Leg Raise
3
10 reps
RPE 9
11
Preacher Curl (Barbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 9
2
Hack Squat
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Press (Machine)
3
10 reps
RPE 9
5
Decline Bench Press (Barbell)
3
10 reps
RPE 9
6
T-Bar Row
3
10 reps
RPE 9
7
Face Pull
3
10 reps
RPE 9
8
Tricep Extension (Machine)
3
10 reps
RPE 9
9
Seated Calf Raise
3
10 reps
RPE 9
10
Hanging Leg Raise
3
10 reps
RPE 9
11
Preacher Curl (Barbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 9
2
Hack Squat
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Press (Machine)
3
10 reps
RPE 9
5
Decline Bench Press (Barbell)
3
10 reps
RPE 9
6
T-Bar Row
3
10 reps
RPE 9
7
Face Pull
3
10 reps
RPE 9
8
Tricep Extension (Machine)
3
10 reps
RPE 9
9
Seated Calf Raise
3
10 reps
RPE 9
10
Hanging Leg Raise
3
10 reps
RPE 9
11
Preacher Curl (Barbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 9
2
Hack Squat
3
10 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Chest Press (Machine)
3
10 reps
RPE 9
5
Decline Bench Press (Barbell)
3
10 reps
RPE 9
6
T-Bar Row
3
10 reps
RPE 9
7
Face Pull
3
10 reps
RPE 9
8
Tricep Extension (Machine)
3
10 reps
RPE 9
9
Seated Calf Raise
3
10 reps
RPE 9
10
Hanging Leg Raise
3
10 reps
RPE 9
11
Preacher Curl (Barbell)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 9
2
Back Extension
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Pec Deck (Machine)
3
10 reps
RPE 9
5
T-Bar Row
3
10 reps
RPE 9
6
Lateral Raise (Machine)
3
10 reps
RPE 9
7
Bicep Curl (Cable)
3
10 reps
RPE 9
8
Side Crunch (Cable)
3
10 reps
RPE 9
9
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 9
10
Single Leg Press
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 9
2
Back Extension
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Pec Deck (Machine)
3
10 reps
RPE 9
5
T-Bar Row
3
10 reps
RPE 9
6
Lateral Raise (Machine)
3
10 reps
RPE 9
7
Bicep Curl (Cable)
3
10 reps
RPE 9
8
Side Crunch (Cable)
3
10 reps
RPE 9
9
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 9
10
Single Leg Press
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 9
2
Back Extension
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Pec Deck (Machine)
3
10 reps
RPE 9
5
T-Bar Row
3
10 reps
RPE 9
6
Lateral Raise (Machine)
3
10 reps
RPE 9
7
Bicep Curl (Cable)
3
10 reps
RPE 9
8
Side Crunch (Cable)
3
10 reps
RPE 9
9
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 9
10
Single Leg Press
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 9
2
Back Extension
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Pec Deck (Machine)
3
10 reps
RPE 9
5
T-Bar Row
3
10 reps
RPE 9
6
Lateral Raise (Machine)
3
10 reps
RPE 9
7
Bicep Curl (Cable)
3
10 reps
RPE 9
8
Side Crunch (Cable)
3
10 reps
RPE 9
9
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 9
10
Single Leg Press
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 9
2
Back Extension
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Pec Deck (Machine)
3
10 reps
RPE 9
5
T-Bar Row
3
10 reps
RPE 9
6
Lateral Raise (Machine)
3
10 reps
RPE 9
7
Bicep Curl (Cable)
3
10 reps
RPE 9
8
Side Crunch (Cable)
3
10 reps
RPE 9
9
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 9
10
Single Leg Press
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 9
2
Back Extension
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Pec Deck (Machine)
3
10 reps
RPE 9
5
T-Bar Row
3
10 reps
RPE 9
6
Lateral Raise (Machine)
3
10 reps
RPE 9
7
Bicep Curl (Cable)
3
10 reps
RPE 9
8
Side Crunch (Cable)
3
10 reps
RPE 9
9
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 9
10
Single Leg Press
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 9
2
Back Extension
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Pec Deck (Machine)
3
10 reps
RPE 9
5
T-Bar Row
3
10 reps
RPE 9
6
Lateral Raise (Machine)
3
10 reps
RPE 9
7
Bicep Curl (Cable)
3
10 reps
RPE 9
8
Side Crunch (Cable)
3
10 reps
RPE 9
9
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 9
10
Single Leg Press
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 9
2
Back Extension
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Pec Deck (Machine)
3
10 reps
RPE 9
5
T-Bar Row
3
10 reps
RPE 9
6
Lateral Raise (Machine)
3
10 reps
RPE 9
7
Bicep Curl (Cable)
3
10 reps
RPE 9
8
Side Crunch (Cable)
3
10 reps
RPE 9
9
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 9
10
Single Leg Press
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 9
2
Back Extension
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Pec Deck (Machine)
3
10 reps
RPE 9
5
T-Bar Row
3
10 reps
RPE 9
6
Lateral Raise (Machine)
3
10 reps
RPE 9
7
Bicep Curl (Cable)
3
10 reps
RPE 9
8
Side Crunch (Cable)
3
10 reps
RPE 9
9
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 9
10
Single Leg Press
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 9
2
Back Extension
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Pec Deck (Machine)
3
10 reps
RPE 9
5
T-Bar Row
3
10 reps
RPE 9
6
Lateral Raise (Machine)
3
10 reps
RPE 9
7
Bicep Curl (Cable)
3
10 reps
RPE 9
8
Side Crunch (Cable)
3
10 reps
RPE 9
9
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 9
10
Single Leg Press
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 9
2
Back Extension
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Pec Deck (Machine)
3
10 reps
RPE 9
5
T-Bar Row
3
10 reps
RPE 9
6
Lateral Raise (Machine)
3
10 reps
RPE 9
7
Bicep Curl (Cable)
3
10 reps
RPE 9
8
Side Crunch (Cable)
3
10 reps
RPE 9
9
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 9
10
Single Leg Press
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 9
2
Back Extension
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Pec Deck (Machine)
3
10 reps
RPE 9
5
T-Bar Row
3
10 reps
RPE 9
6
Lateral Raise (Machine)
3
10 reps
RPE 9
7
Bicep Curl (Cable)
3
10 reps
RPE 9
8
Side Crunch (Cable)
3
10 reps
RPE 9
9
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 9
10
Single Leg Press
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 9
2
Back Extension
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Pec Deck (Machine)
3
10 reps
RPE 9
5
T-Bar Row
3
10 reps
RPE 9
6
Lateral Raise (Machine)
3
10 reps
RPE 9
7
Bicep Curl (Cable)
3
10 reps
RPE 9
8
Side Crunch (Cable)
3
10 reps
RPE 9
9
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 9
10
Single Leg Press
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 9
2
Back Extension
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Pec Deck (Machine)
3
10 reps
RPE 9
5
T-Bar Row
3
10 reps
RPE 9
6
Lateral Raise (Machine)
3
10 reps
RPE 9
7
Bicep Curl (Cable)
3
10 reps
RPE 9
8
Side Crunch (Cable)
3
10 reps
RPE 9
9
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 9
10
Single Leg Press
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 9
2
Back Extension
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Pec Deck (Machine)
3
10 reps
RPE 9
5
T-Bar Row
3
10 reps
RPE 9
6
Lateral Raise (Machine)
3
10 reps
RPE 9
7
Bicep Curl (Cable)
3
10 reps
RPE 9
8
Side Crunch (Cable)
3
10 reps
RPE 9
9
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 9
10
Single Leg Press
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10 reps
RPE 9
2
Back Extension
3
10 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
4
Pec Deck (Machine)
3
10 reps
RPE 9
5
T-Bar Row
3
10 reps
RPE 9
6
Lateral Raise (Machine)
3
10 reps
RPE 9
7
Bicep Curl (Cable)
3
10 reps
RPE 9
8
Side Crunch (Cable)
3
10 reps
RPE 9
9
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 9
10
Single Leg Press
3
10 reps
RPE 9
Week 1
1 / 16 Weeks
Day 1
1
Leg Extension
3 Sets
10 Reps
@9
2
Leg Curl
3 Sets
10 Reps
@9
3
Bench Press (Dumbbell)
3 Sets
10 Reps
@9
4
Chest Fly (Cable)
3 Sets
10 Reps
@9
5
Lat Pulldown (Neutral Grip)
3 Sets
10 Reps
@9
6
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
@9
7
Seated Cable Crunch
3 Sets
10 Reps
@9
8
Hammer Curl (Dumbbell)
3 Sets
10 Reps
@9
9
Single Arm Pushdown
3 Sets
10 Reps
@9
Day 2
1
Single Leg Press
3 Sets
10 Reps
@9
2
Glute Bridge (Band)
3 Sets
10 Reps
@9
3
Hip Adductor (Machine)
3 Sets
10 Reps
@9
4
Seated Row (Cable)
3 Sets
10 Reps
@9
5
Shrug (Dumbbell)
3 Sets
10 Reps
@9
6
Chest Supported Row (Machine)
3 Sets
10 Reps
@9
7
Incline Chest Press (Machine)
3 Sets
10 Reps
@9
8
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@9
9
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@9
10
Reverse Wrist Curl (Barbell)
3 Sets
10 Reps
@9
Day 3
1
Hip Thrust (Barbell)
3 Sets
10 Reps
@9
2
Hack Squat
3 Sets
10 Reps
@9
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@9
4
Chest Press (Machine)
3 Sets
10 Reps
@9
5
Decline Bench Press (Barbell)
3 Sets
10 Reps
@9
6
T-Bar Row
3 Sets
10 Reps
@9
7
Face Pull
3 Sets
10 Reps
@9
8
Tricep Extension (Machine)
3 Sets
10 Reps
@9
9
Seated Calf Raise
3 Sets
10 Reps
@9
10
Hanging Leg Raise
3 Sets
10 Reps
@9
11
Preacher Curl (Barbell)
3 Sets
10 Reps
@9
Day 4
1
Leg Press (45 Degrees)
3 Sets
10 Reps
@9
2
Back Extension
3 Sets
10 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@9
4
Pec Deck (Machine)
3 Sets
10 Reps
@9
5
T-Bar Row
3 Sets
10 Reps
@9
6
Lateral Raise (Machine)
3 Sets
10 Reps
@9
7
Bicep Curl (Cable)
3 Sets
10 Reps
@9
8
Side Crunch (Cable)
3 Sets
10 Reps
@9
9
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
@9
10
Single Leg Press
3 Sets
10 Reps
@9