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superfart

by Mystic Sox

Program Description

poot

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    At Home
  • Program Length
    16 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 19, 2024 03:40
  • Last Edited
    Jun 18, 2025 09:23

Summary

Unleash your potential with the Superfart program, a comprehensive 16-week workout designed for all fitness levels. Committing just three days a week, you'll engage in a balanced mix of strength training that targets your chest, back, arms, and legs. Each session combines compound and isolation movements, ensuring you build muscle and improve endurance effectively. Get ready to challenge yourself and transform your physique from the comfort of your home!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bilateral Cable Lat Raise
4
10 reps
-
3A
Flat Bench Bicep Curl
3
10 reps
-
3B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Squat (Low Bar)
3
10 reps
-
6
Good Morning
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bilateral Cable Lat Raise
4
10 reps
-
3A
Flat Bench Bicep Curl
3
10 reps
-
3B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Squat (Low Bar)
3
10 reps
-
6
Good Morning
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bilateral Cable Lat Raise
4
10 reps
-
3A
Flat Bench Bicep Curl
3
10 reps
-
3B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Squat (Low Bar)
3
10 reps
-
6
Good Morning
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bilateral Cable Lat Raise
4
10 reps
-
3A
Flat Bench Bicep Curl
3
10 reps
-
3B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Squat (Low Bar)
3
10 reps
-
6
Good Morning
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bilateral Cable Lat Raise
4
10 reps
-
3A
Flat Bench Bicep Curl
3
10 reps
-
3B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Squat (Low Bar)
3
10 reps
-
6
Good Morning
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bilateral Cable Lat Raise
4
10 reps
-
3A
Flat Bench Bicep Curl
3
10 reps
-
3B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Squat (Low Bar)
3
10 reps
-
6
Good Morning
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bilateral Cable Lat Raise
4
10 reps
-
3A
Flat Bench Bicep Curl
3
10 reps
-
3B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Squat (Low Bar)
3
10 reps
-
6
Good Morning
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bilateral Cable Lat Raise
4
10 reps
-
3A
Flat Bench Bicep Curl
3
10 reps
-
3B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Squat (Low Bar)
3
10 reps
-
6
Good Morning
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bilateral Cable Lat Raise
4
10 reps
-
3A
Flat Bench Bicep Curl
3
10 reps
-
3B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Squat (Low Bar)
3
10 reps
-
6
Good Morning
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bilateral Cable Lat Raise
4
10 reps
-
3A
Flat Bench Bicep Curl
3
10 reps
-
3B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Squat (Low Bar)
3
10 reps
-
6
Good Morning
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bilateral Cable Lat Raise
4
10 reps
-
3A
Flat Bench Bicep Curl
3
10 reps
-
3B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Squat (Low Bar)
3
10 reps
-
6
Good Morning
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bilateral Cable Lat Raise
4
10 reps
-
3A
Flat Bench Bicep Curl
3
10 reps
-
3B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Squat (Low Bar)
3
10 reps
-
6
Good Morning
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bilateral Cable Lat Raise
4
10 reps
-
3A
Flat Bench Bicep Curl
3
10 reps
-
3B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Squat (Low Bar)
3
10 reps
-
6
Good Morning
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bilateral Cable Lat Raise
4
10 reps
-
3A
Flat Bench Bicep Curl
3
10 reps
-
3B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Squat (Low Bar)
3
10 reps
-
6
Good Morning
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bilateral Cable Lat Raise
4
10 reps
-
3A
Flat Bench Bicep Curl
3
10 reps
-
3B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Squat (Low Bar)
3
10 reps
-
6
Good Morning
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
-
2
Bilateral Cable Lat Raise
4
10 reps
-
3A
Flat Bench Bicep Curl
3
10 reps
-
3B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Squat (Low Bar)
3
10 reps
-
6
Good Morning
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
15 reps
-
2
Y Raise
3
15 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
-
4
Reverse Leg Extension
2
15 reps
-
5
Sumo SLDL
2
6 reps
-
6
Lat Pulldown (Neutral Grip)
3
15 reps
-
7
Deficit Push Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
15 reps
-
2
Y Raise
3
15 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
-
4
Reverse Leg Extension
2
15 reps
-
5
Sumo SLDL
2
6 reps
-
6
Lat Pulldown (Neutral Grip)
3
15 reps
-
7
Deficit Push Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
15 reps
-
2
Y Raise
3
15 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
-
4
Reverse Leg Extension
2
15 reps
-
5
Sumo SLDL
2
6 reps
-
6
Lat Pulldown (Neutral Grip)
3
15 reps
-
7
Deficit Push Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
15 reps
-
2
Y Raise
3
15 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
-
4
Reverse Leg Extension
2
15 reps
-
5
Sumo SLDL
2
6 reps
-
6
Lat Pulldown (Neutral Grip)
3
15 reps
-
7
Deficit Push Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
15 reps
-
2
Y Raise
3
15 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
-
4
Reverse Leg Extension
2
15 reps
-
5
Sumo SLDL
2
6 reps
-
6
Lat Pulldown (Neutral Grip)
3
15 reps
-
7
Deficit Push Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
15 reps
-
2
Y Raise
3
15 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
-
4
Reverse Leg Extension
2
15 reps
-
5
Sumo SLDL
2
6 reps
-
6
Lat Pulldown (Neutral Grip)
3
15 reps
-
7
Deficit Push Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
15 reps
-
2
Y Raise
3
15 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
-
4
Reverse Leg Extension
2
15 reps
-
5
Sumo SLDL
2
6 reps
-
6
Lat Pulldown (Neutral Grip)
3
15 reps
-
7
Deficit Push Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
15 reps
-
2
Y Raise
3
15 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
-
4
Reverse Leg Extension
2
15 reps
-
5
Sumo SLDL
2
6 reps
-
6
Lat Pulldown (Neutral Grip)
3
15 reps
-
7
Deficit Push Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
15 reps
-
2
Y Raise
3
15 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
-
4
Reverse Leg Extension
2
15 reps
-
5
Sumo SLDL
2
6 reps
-
6
Lat Pulldown (Neutral Grip)
3
15 reps
-
7
Deficit Push Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
15 reps
-
2
Y Raise
3
15 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
-
4
Reverse Leg Extension
2
15 reps
-
5
Sumo SLDL
2
6 reps
-
6
Lat Pulldown (Neutral Grip)
3
15 reps
-
7
Deficit Push Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
15 reps
-
2
Y Raise
3
15 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
-
4
Reverse Leg Extension
2
15 reps
-
5
Sumo SLDL
2
6 reps
-
6
Lat Pulldown (Neutral Grip)
3
15 reps
-
7
Deficit Push Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
15 reps
-
2
Y Raise
3
15 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
-
4
Reverse Leg Extension
2
15 reps
-
5
Sumo SLDL
2
6 reps
-
6
Lat Pulldown (Neutral Grip)
3
15 reps
-
7
Deficit Push Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
15 reps
-
2
Y Raise
3
15 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
-
4
Reverse Leg Extension
2
15 reps
-
5
Sumo SLDL
2
6 reps
-
6
Lat Pulldown (Neutral Grip)
3
15 reps
-
7
Deficit Push Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
15 reps
-
2
Y Raise
3
15 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
-
4
Reverse Leg Extension
2
15 reps
-
5
Sumo SLDL
2
6 reps
-
6
Lat Pulldown (Neutral Grip)
3
15 reps
-
7
Deficit Push Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
15 reps
-
2
Y Raise
3
15 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
-
4
Reverse Leg Extension
2
15 reps
-
5
Sumo SLDL
2
6 reps
-
6
Lat Pulldown (Neutral Grip)
3
15 reps
-
7
Deficit Push Up
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
15 reps
-
2
Y Raise
3
15 reps
-
3
Walking Lunge (Dumbbell)
2
10 reps
-
4
Reverse Leg Extension
2
15 reps
-
5
Sumo SLDL
2
6 reps
-
6
Lat Pulldown (Neutral Grip)
3
15 reps
-
7
Deficit Push Up
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Pull-Up Negatives
2
10 reps
-
3
Fly Press (Dumbbell)
4
10 reps
-
4A
Flat Bench Bicep Curl
3
10 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Bilateral Cable Lat Raise
3
10 reps
-
6
Upright Row (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Pull-Up Negatives
2
10 reps
-
3
Fly Press (Dumbbell)
4
10 reps
-
4A
Flat Bench Bicep Curl
3
10 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Bilateral Cable Lat Raise
3
10 reps
-
6
Upright Row (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Pull-Up Negatives
2
10 reps
-
3
Fly Press (Dumbbell)
4
10 reps
-
4A
Flat Bench Bicep Curl
3
10 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Bilateral Cable Lat Raise
3
10 reps
-
6
Upright Row (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Pull-Up Negatives
2
10 reps
-
3
Fly Press (Dumbbell)
4
10 reps
-
4A
Flat Bench Bicep Curl
3
10 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Bilateral Cable Lat Raise
3
10 reps
-
6
Upright Row (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Pull-Up Negatives
2
10 reps
-
3
Fly Press (Dumbbell)
4
10 reps
-
4A
Flat Bench Bicep Curl
3
10 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Bilateral Cable Lat Raise
3
10 reps
-
6
Upright Row (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Pull-Up Negatives
2
10 reps
-
3
Fly Press (Dumbbell)
4
10 reps
-
4A
Flat Bench Bicep Curl
3
10 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Bilateral Cable Lat Raise
3
10 reps
-
6
Upright Row (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Pull-Up Negatives
2
10 reps
-
3
Fly Press (Dumbbell)
4
10 reps
-
4A
Flat Bench Bicep Curl
3
10 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Bilateral Cable Lat Raise
3
10 reps
-
6
Upright Row (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Pull-Up Negatives
2
10 reps
-
3
Fly Press (Dumbbell)
4
10 reps
-
4A
Flat Bench Bicep Curl
3
10 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Bilateral Cable Lat Raise
3
10 reps
-
6
Upright Row (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Pull-Up Negatives
2
10 reps
-
3
Fly Press (Dumbbell)
4
10 reps
-
4A
Flat Bench Bicep Curl
3
10 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Bilateral Cable Lat Raise
3
10 reps
-
6
Upright Row (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Pull-Up Negatives
2
10 reps
-
3
Fly Press (Dumbbell)
4
10 reps
-
4A
Flat Bench Bicep Curl
3
10 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Bilateral Cable Lat Raise
3
10 reps
-
6
Upright Row (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Pull-Up Negatives
2
10 reps
-
3
Fly Press (Dumbbell)
4
10 reps
-
4A
Flat Bench Bicep Curl
3
10 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Bilateral Cable Lat Raise
3
10 reps
-
6
Upright Row (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Pull-Up Negatives
2
10 reps
-
3
Fly Press (Dumbbell)
4
10 reps
-
4A
Flat Bench Bicep Curl
3
10 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Bilateral Cable Lat Raise
3
10 reps
-
6
Upright Row (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Pull-Up Negatives
2
10 reps
-
3
Fly Press (Dumbbell)
4
10 reps
-
4A
Flat Bench Bicep Curl
3
10 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Bilateral Cable Lat Raise
3
10 reps
-
6
Upright Row (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Pull-Up Negatives
2
10 reps
-
3
Fly Press (Dumbbell)
4
10 reps
-
4A
Flat Bench Bicep Curl
3
10 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Bilateral Cable Lat Raise
3
10 reps
-
6
Upright Row (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Pull-Up Negatives
2
10 reps
-
3
Fly Press (Dumbbell)
4
10 reps
-
4A
Flat Bench Bicep Curl
3
10 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Bilateral Cable Lat Raise
3
10 reps
-
6
Upright Row (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Pull-Up Negatives
2
10 reps
-
3
Fly Press (Dumbbell)
4
10 reps
-
4A
Flat Bench Bicep Curl
3
10 reps
-
4B
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Bilateral Cable Lat Raise
3
10 reps
-
6
Upright Row (Dumbbell)
3
10 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
-
2
Bilateral Cable Lat Raise
4 Sets
10 Reps
-
3A
Flat Bench Bicep Curl
3 Sets
10 Reps
-
3B
Overhead Tricep Extension (Dumbbell)
3 Sets
10 Reps
-
4
Seated Row (Cable)
3 Sets
10 Reps
-
5
Squat (Low Bar)
3 Sets
10 Reps
-
6
Good Morning
2 Sets
10 Reps
-
Day 2
1
One Arm Lateral Raise (Cable)
3 Sets
15 Reps
-
2
Y Raise
3 Sets
15 Reps
-
3
Walking Lunge (Dumbbell)
2 Sets
10 Reps
-
4
Reverse Leg Extension
2 Sets
15 Reps
-
5
Sumo SLDL
2 Sets
6 Reps
-
6
Lat Pulldown (Neutral Grip)
3 Sets
15 Reps
-
7
Deficit Push Up
3 Sets
15 Reps
-
Day 3
1
Lat Pulldown
4 Sets
10 Reps
-
2
Pull-Up Negatives
2 Sets
10 Reps
-
3
Fly Press (Dumbbell)
4 Sets
10 Reps
-
4A
Flat Bench Bicep Curl
3 Sets
10 Reps
-
4B
Overhead Tricep Extension (Dumbbell)
3 Sets
10 Reps
-
5
Bilateral Cable Lat Raise
3 Sets
10 Reps
-
6
Upright Row (Dumbbell)
3 Sets
10 Reps
-