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New Personal PPLUL

by Mir F.
1 athletes joined

Program Description

Personal training

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 24, 2025 05:33
  • Last Edited
    Oct 27, 2025 04:32

Summary

Transform your physique with the New Personal PPLUL program, a comprehensive 8-week journey designed for serious lifters. This 5-day split focuses on push, pull, legs, upper body, and lower body workouts, ensuring balanced muscle development and strength gains. Each session is packed with targeted exercises, including barbell and cable movements, to maximize your results in the gym. Whether you're aiming to build muscle or enhance your overall fitness, this program provides the structure and intensity you need to achieve your goals. Get ready to elevate your training and see real progress!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.5%
Triceps
11.6%
Biceps
8.5%
Chest
8.5%
Front Delts
8.5%
Abs
8.5%
Quadriceps
8.1%
Lats
7.8%
Middle Delts
5.9%
Glutes
5.1%
Hamstrings
4.3%
Calves
3.3%
Rear Delts
2.6%
Adductors
1.1%
Forearms
1.1%
Lower Back
0.4%
Abductors
0.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Seated Overhead Press (Barbell)
3
12 reps
-
5
Arnold Press
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
8 reps
-
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Decline Bench Press (Dumbbell)
3
12 reps
-
4
Behind-The-Neck Press (Smith Machine)
3
12 reps
-
5
Seated Overhead Press (Dumbbell)
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Seated Overhead Press (Barbell)
3
12 reps
-
5
Arnold Press
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
8 reps
-
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Decline Bench Press (Dumbbell)
3
12 reps
-
4
Behind-The-Neck Press (Smith Machine)
3
12 reps
-
5
Seated Overhead Press (Dumbbell)
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Seated Overhead Press (Barbell)
3
12 reps
-
5
Arnold Press
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
8 reps
-
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Decline Bench Press (Dumbbell)
3
12 reps
-
4
Behind-The-Neck Press (Smith Machine)
3
12 reps
-
5
Seated Overhead Press (Dumbbell)
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Seated Overhead Press (Barbell)
3
12 reps
-
5
Arnold Press
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
8 reps
-
-
2
Chest Fly (Dumbbell)
3
12 reps
-
3
Decline Bench Press (Dumbbell)
3
12 reps
-
4
Behind-The-Neck Press (Smith Machine)
3
12 reps
-
5
Seated Overhead Press (Dumbbell)
3
12 reps
-
6
Tricep Kickback
3
12 reps
-
7
Tricep Pushdown (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
10 reps
-
2
Wide Grip Lat Pulldown
3
12 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Barbell Row
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Reverse Pec Deck
2
12 reps
-
7A
Bicep Curl (Cable)
3
12 reps
-
7B
Shrug (Barbell)
2
12 reps
-
8
Bicep Curl (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
10 reps
-
2
Lat Pulldown (Close Grip)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Barbell Row
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6A
Shrug (Barbell)
2
12 reps
-
6B
Face Pull
2
12 reps
-
7
Bicep Curl (Machine)
3
12 reps
-
8
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
10 reps
-
2
Wide Grip Lat Pulldown
3
12 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Barbell Row
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Reverse Pec Deck
2
12 reps
-
7A
Bicep Curl (Cable)
3
12 reps
-
7B
Shrug (Barbell)
2
12 reps
-
8
Bicep Curl (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
10 reps
-
2
Lat Pulldown (Close Grip)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Barbell Row
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6A
Shrug (Barbell)
2
12 reps
-
6B
Face Pull
2
12 reps
-
7
Bicep Curl (Machine)
3
12 reps
-
8
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
10 reps
-
2
Wide Grip Lat Pulldown
3
12 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Barbell Row
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Reverse Pec Deck
2
12 reps
-
7A
Bicep Curl (Cable)
3
12 reps
-
7B
Shrug (Barbell)
2
12 reps
-
8
Bicep Curl (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
10 reps
-
2
Lat Pulldown (Close Grip)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Barbell Row
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6A
Shrug (Barbell)
2
12 reps
-
6B
Face Pull
2
12 reps
-
7
Bicep Curl (Machine)
3
12 reps
-
8
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
10 reps
-
2
Wide Grip Lat Pulldown
3
12 reps
-
3
Seated Wide-Grip Row (Cable)
3
12 reps
-
4
Barbell Row
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Reverse Pec Deck
2
12 reps
-
7A
Bicep Curl (Cable)
3
12 reps
-
7B
Shrug (Barbell)
2
12 reps
-
8
Bicep Curl (Machine)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
10 reps
-
2
Lat Pulldown (Close Grip)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Barbell Row
3
12 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6A
Shrug (Barbell)
2
12 reps
-
6B
Face Pull
2
12 reps
-
7
Bicep Curl (Machine)
3
12 reps
-
8
Bicep Curl (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
10 reps
5 reps
2 reps
-
-
-
2
Romanian Deadlift (Barbell)
2
12 reps
-
3
Leg Extension
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
5A
Decline Crunch
3
12 reps
-
5B
Abs Crunch (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
10 reps
8 reps
5 reps
1 reps
-
-
-
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
5A
Abs Crunch (Machine)
3
12 reps
-
5B
Decline Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
10 reps
5 reps
2 reps
-
-
-
2
Romanian Deadlift (Barbell)
2
12 reps
-
3
Leg Extension
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
5A
Decline Crunch
3
12 reps
-
5B
Abs Crunch (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
10 reps
8 reps
5 reps
1 reps
-
-
-
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
5A
Abs Crunch (Machine)
3
12 reps
-
5B
Decline Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
10 reps
5 reps
2 reps
-
-
-
2
Romanian Deadlift (Barbell)
2
12 reps
-
3
Leg Extension
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
5A
Decline Crunch
3
12 reps
-
5B
Abs Crunch (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
10 reps
8 reps
5 reps
1 reps
-
-
-
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
5A
Abs Crunch (Machine)
3
12 reps
-
5B
Decline Crunch
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
1
10 reps
5 reps
2 reps
-
-
-
2
Romanian Deadlift (Barbell)
2
12 reps
-
3
Leg Extension
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
5A
Decline Crunch
3
12 reps
-
5B
Abs Crunch (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
10 reps
8 reps
5 reps
1 reps
-
-
-
-
2
Leg Press (45 Degrees)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Seated Calf Raise
3
12 reps
-
5A
Abs Crunch (Machine)
3
12 reps
-
5B
Decline Crunch
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
12 reps
-
2
Pec Deck (Machine)
3
12 reps
-
3
Behind-the-Neck Lat Pulldown
3
12 reps
-
4
Dumbbell Row
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7A
Tricep Rope Push Down (Cable)
3
12 reps
-
7B
Bicep Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Behind-the-Neck Lat Pulldown
3
12 reps
-
4
Dumbbell Row
3
12 reps
-
5
Single Arm Pushdown
3
12 reps
-
6
Bayesian Curl
3
12 reps
-
7A
Tricep Rope Push Down (Cable)
2
12 reps
-
7B
Bicep Curl (Cable)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
12 reps
-
2
Pec Deck (Machine)
3
12 reps
-
3
Behind-the-Neck Lat Pulldown
3
12 reps
-
4
Dumbbell Row
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7A
Tricep Rope Push Down (Cable)
3
12 reps
-
7B
Bicep Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Behind-the-Neck Lat Pulldown
3
12 reps
-
4
Dumbbell Row
3
12 reps
-
5
Single Arm Pushdown
3
12 reps
-
6
Bayesian Curl
3
12 reps
-
7A
Tricep Rope Push Down (Cable)
2
12 reps
-
7B
Bicep Curl (Cable)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
12 reps
-
2
Pec Deck (Machine)
3
12 reps
-
3
Behind-the-Neck Lat Pulldown
3
12 reps
-
4
Dumbbell Row
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7A
Tricep Rope Push Down (Cable)
3
12 reps
-
7B
Bicep Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Behind-the-Neck Lat Pulldown
3
12 reps
-
4
Dumbbell Row
3
12 reps
-
5
Single Arm Pushdown
3
12 reps
-
6
Bayesian Curl
3
12 reps
-
7A
Tricep Rope Push Down (Cable)
2
12 reps
-
7B
Bicep Curl (Cable)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
12 reps
-
2
Pec Deck (Machine)
3
12 reps
-
3
Behind-the-Neck Lat Pulldown
3
12 reps
-
4
Dumbbell Row
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7A
Tricep Rope Push Down (Cable)
3
12 reps
-
7B
Bicep Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Behind-the-Neck Lat Pulldown
3
12 reps
-
4
Dumbbell Row
3
12 reps
-
5
Single Arm Pushdown
3
12 reps
-
6
Bayesian Curl
3
12 reps
-
7A
Tricep Rope Push Down (Cable)
2
12 reps
-
7B
Bicep Curl (Cable)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
2
2
8 reps
5 reps
1 reps
-
-
-
2
Leg Curl
3
12 reps
-
3
Seated Calf Raise
3
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5A
Face Pull
2
12 reps
-
5B
Shrug (Dumbbell)
2
12 reps
-
6A
Abs Crunch (Machine)
3
12 reps
-
6B
Decline Crunch
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
2
1
1
10 reps
5 reps
3 reps
1 reps
-
-
-
-
2
Leg Curl
3
12 reps
-
3
Seated Calf Raise
3
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5A
Reverse Pec Deck
2
12 reps
-
5B
Shrug (Dumbbell)
2
12 reps
-
6A
Decline Crunch
3
12 reps
-
6B
Abs Crunch (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
2
2
8 reps
5 reps
1 reps
-
-
-
2
Leg Curl
3
12 reps
-
3
Seated Calf Raise
3
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5A
Face Pull
2
12 reps
-
5B
Shrug (Dumbbell)
2
12 reps
-
6A
Abs Crunch (Machine)
3
12 reps
-
6B
Decline Crunch
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
2
1
1
10 reps
5 reps
3 reps
1 reps
-
-
-
-
2
Leg Curl
3
12 reps
-
3
Seated Calf Raise
3
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5A
Reverse Pec Deck
2
12 reps
-
5B
Shrug (Dumbbell)
2
12 reps
-
6A
Decline Crunch
3
12 reps
-
6B
Abs Crunch (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
2
2
8 reps
5 reps
1 reps
-
-
-
2
Leg Curl
3
12 reps
-
3
Seated Calf Raise
3
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5A
Face Pull
2
12 reps
-
5B
Shrug (Dumbbell)
2
12 reps
-
6A
Abs Crunch (Machine)
3
12 reps
-
6B
Decline Crunch
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
2
1
1
10 reps
5 reps
3 reps
1 reps
-
-
-
-
2
Leg Curl
3
12 reps
-
3
Seated Calf Raise
3
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5A
Reverse Pec Deck
2
12 reps
-
5B
Shrug (Dumbbell)
2
12 reps
-
6A
Decline Crunch
3
12 reps
-
6B
Abs Crunch (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
2
2
8 reps
5 reps
1 reps
-
-
-
2
Leg Curl
3
12 reps
-
3
Seated Calf Raise
3
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5A
Face Pull
2
12 reps
-
5B
Shrug (Dumbbell)
2
12 reps
-
6A
Abs Crunch (Machine)
3
12 reps
-
6B
Decline Crunch
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
2
1
1
10 reps
5 reps
3 reps
1 reps
-
-
-
-
2
Leg Curl
3
12 reps
-
3
Seated Calf Raise
3
12 reps
-
4
Lateral Raise (Cable)
3
12 reps
-
5A
Reverse Pec Deck
2
12 reps
-
5B
Shrug (Dumbbell)
2
12 reps
-
6A
Decline Crunch
3
12 reps
-
6B
Abs Crunch (Machine)
3
12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
12 Reps
-
2
Chest Fly (Cable)
3 Sets
12 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
4
Seated Overhead Press (Barbell)
3 Sets
12 Reps
-
5
Arnold Press
3 Sets
12 Reps
-
6
Tricep Kickback
3 Sets
12 Reps
-
7
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
-
Day 2
1
Wide Grip Pull-Up
1 Set
10 Reps
-
2
Wide Grip Lat Pulldown
3 Sets
12 Reps
-
3
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
-
4
Barbell Row
3 Sets
12 Reps
-
5
Lateral Raise (Cable)
3 Sets
12 Reps
-
6
Reverse Pec Deck
2 Sets
12 Reps
-
7A
Bicep Curl (Cable)
3 Sets
12 Reps
-
7B
Shrug (Barbell)
2 Sets
12 Reps
-
8
Bicep Curl (Machine)
3 Sets
12 Reps
-
Day 3
1
Squat (Barbell)
2 Sets
2 Sets
1 Set
10 Reps
5 Reps
2 Reps
-
-
-
2
Romanian Deadlift (Barbell)
2 Sets
12 Reps
-
3
Leg Extension
3 Sets
12 Reps
-
4
Seated Calf Raise
3 Sets
12 Reps
-
5A
Decline Crunch
3 Sets
12 Reps
-
5B
Abs Crunch (Machine)
3 Sets
12 Reps
-
Day 4
1
Incline Chest Press (Machine)
3 Sets
12 Reps
-
2
Pec Deck (Machine)
3 Sets
12 Reps
-
3
Behind-the-Neck Lat Pulldown
3 Sets
12 Reps
-
4
Dumbbell Row
3 Sets
12 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
7A
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
7B
Bicep Curl (Cable)
3 Sets
12 Reps
-
Day 5
1
Clean Deadlift
1 Set
2 Sets
2 Sets
8 Reps
5 Reps
1 Reps
-
-
-
2
Leg Curl
3 Sets
12 Reps
-
3
Seated Calf Raise
3 Sets
12 Reps
-
4
Lateral Raise (Cable)
3 Sets
12 Reps
-
5A
Face Pull
2 Sets
12 Reps
-
5B
Shrug (Dumbbell)
2 Sets
12 Reps
-
6A
Abs Crunch (Machine)
3 Sets
12 Reps
-
6B
Decline Crunch
3 Sets
12 Reps
-