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BoostcampPNG

ison pojan ohjelma

by elias v

Program Description

käytä kaikkia erikoistekniikoita mitä liikkeissä on mainittu pyri treenaamaan joka toinen päivä

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 18, 2026 07:13
  • Last Edited
    Mar 18, 2026 07:43
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11.1%
Triceps
11.1%
Biceps
9.6%
Quadriceps
9.1%
Hamstrings
9.1%
Upper Back
7.6%
Glutes
7.1%
Lats
7.1%
Chest
7.1%
Middle Delts
6.6%
Forearms
3.5%
Calves
3%
Rear Delts
2.5%
Abs
2%
Abductors
1.5%
Lower Back
1%
Adductors
1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
RPE 10
2
Underhand Lat Pulldown
2
8-12 reps
RPE 10
3
Barbell Row
1
1
12 reps
16 reps
RPE 10
RPE 10
4
Single Arm Row (Dumbbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
5
Seated Wide-Grip Row (Cable)
1
12 reps
RPE 10
6
Reverse Pec Deck
1
12 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
8A
Reverse Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
8B
Bicep Curl (Barbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
RPE 10
2
Underhand Lat Pulldown
2
8-12 reps
RPE 10
3
Barbell Row
1
1
12 reps
16 reps
RPE 10
RPE 10
4
Single Arm Row (Dumbbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
5
Seated Wide-Grip Row (Cable)
1
12 reps
RPE 10
6
Reverse Pec Deck
1
12 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
8A
Reverse Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
8B
Bicep Curl (Barbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
RPE 10
2
Underhand Lat Pulldown
2
8-12 reps
RPE 10
3
Barbell Row
1
1
12 reps
16 reps
RPE 10
RPE 10
4
Single Arm Row (Dumbbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
5
Seated Wide-Grip Row (Cable)
1
12 reps
RPE 10
6
Reverse Pec Deck
1
12 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
8A
Reverse Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
8B
Bicep Curl (Barbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
RPE 10
2
Underhand Lat Pulldown
2
8-12 reps
RPE 10
3
Barbell Row
1
1
12 reps
16 reps
RPE 10
RPE 10
4
Single Arm Row (Dumbbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
5
Seated Wide-Grip Row (Cable)
1
12 reps
RPE 10
6
Reverse Pec Deck
1
12 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
8A
Reverse Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
8B
Bicep Curl (Barbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
RPE 10
2
Underhand Lat Pulldown
2
8-12 reps
RPE 10
3
Barbell Row
1
1
12 reps
16 reps
RPE 10
RPE 10
4
Single Arm Row (Dumbbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
5
Seated Wide-Grip Row (Cable)
1
12 reps
RPE 10
6
Reverse Pec Deck
1
12 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
8A
Reverse Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
8B
Bicep Curl (Barbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
RPE 10
2
Underhand Lat Pulldown
2
8-12 reps
RPE 10
3
Barbell Row
1
1
12 reps
16 reps
RPE 10
RPE 10
4
Single Arm Row (Dumbbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
5
Seated Wide-Grip Row (Cable)
1
12 reps
RPE 10
6
Reverse Pec Deck
1
12 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
8A
Reverse Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
8B
Bicep Curl (Barbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
RPE 10
2
Underhand Lat Pulldown
2
8-12 reps
RPE 10
3
Barbell Row
1
1
12 reps
16 reps
RPE 10
RPE 10
4
Single Arm Row (Dumbbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
5
Seated Wide-Grip Row (Cable)
1
12 reps
RPE 10
6
Reverse Pec Deck
1
12 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
8A
Reverse Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
8B
Bicep Curl (Barbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
RPE 10
2
Underhand Lat Pulldown
2
8-12 reps
RPE 10
3
Barbell Row
1
1
12 reps
16 reps
RPE 10
RPE 10
4
Single Arm Row (Dumbbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
5
Seated Wide-Grip Row (Cable)
1
12 reps
RPE 10
6
Reverse Pec Deck
1
12 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
8A
Reverse Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
8B
Bicep Curl (Barbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
RPE 10
2
Underhand Lat Pulldown
2
8-12 reps
RPE 10
3
Barbell Row
1
1
12 reps
16 reps
RPE 10
RPE 10
4
Single Arm Row (Dumbbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
5
Seated Wide-Grip Row (Cable)
1
12 reps
RPE 10
6
Reverse Pec Deck
1
12 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
8A
Reverse Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
8B
Bicep Curl (Barbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
RPE 10
2
Underhand Lat Pulldown
2
8-12 reps
RPE 10
3
Barbell Row
1
1
12 reps
16 reps
RPE 10
RPE 10
4
Single Arm Row (Dumbbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
5
Seated Wide-Grip Row (Cable)
1
12 reps
RPE 10
6
Reverse Pec Deck
1
12 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
8A
Reverse Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
8B
Bicep Curl (Barbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
RPE 10
2
Underhand Lat Pulldown
2
8-12 reps
RPE 10
3
Barbell Row
1
1
12 reps
16 reps
RPE 10
RPE 10
4
Single Arm Row (Dumbbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
5
Seated Wide-Grip Row (Cable)
1
12 reps
RPE 10
6
Reverse Pec Deck
1
12 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
8A
Reverse Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
8B
Bicep Curl (Barbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
RPE 10
2
Underhand Lat Pulldown
2
8-12 reps
RPE 10
3
Barbell Row
1
1
12 reps
16 reps
RPE 10
RPE 10
4
Single Arm Row (Dumbbell)
1
1
12 reps
20 reps
RPE 10
RPE 10
5
Seated Wide-Grip Row (Cable)
1
12 reps
RPE 10
6
Reverse Pec Deck
1
12 reps
RPE 10
7
Preacher Curl (Dumbbell)
3
12 reps
RPE 10
8A
Reverse Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
8B
Bicep Curl (Barbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
15 reps
RPE 10
2
Leg Curl
2
12 reps
RPE 10
3A
Leg Extension
2
12 reps
RPE 10
3B
Goblet Squat
2
10 reps
RPE 10
4
Hack Squat
1
6-10 reps
RPE 10
5
Straight Leg Calf Raise
1
100 reps
RPE 10
6
Seated Calf Raise
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
15 reps
RPE 10
2
Leg Curl
2
12 reps
RPE 10
3A
Leg Extension
2
12 reps
RPE 10
3B
Goblet Squat
2
10 reps
RPE 10
4
Hack Squat
1
6-10 reps
RPE 10
5
Straight Leg Calf Raise
1
100 reps
RPE 10
6
Seated Calf Raise
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
15 reps
RPE 10
2
Leg Curl
2
12 reps
RPE 10
3A
Leg Extension
2
12 reps
RPE 10
3B
Goblet Squat
2
10 reps
RPE 10
4
Hack Squat
1
6-10 reps
RPE 10
5
Straight Leg Calf Raise
1
100 reps
RPE 10
6
Seated Calf Raise
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
15 reps
RPE 10
2
Leg Curl
2
12 reps
RPE 10
3A
Leg Extension
2
12 reps
RPE 10
3B
Goblet Squat
2
10 reps
RPE 10
4
Hack Squat
1
6-10 reps
RPE 10
5
Straight Leg Calf Raise
1
100 reps
RPE 10
6
Seated Calf Raise
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
15 reps
RPE 10
2
Leg Curl
2
12 reps
RPE 10
3A
Leg Extension
2
12 reps
RPE 10
3B
Goblet Squat
2
10 reps
RPE 10
4
Hack Squat
1
6-10 reps
RPE 10
5
Straight Leg Calf Raise
1
100 reps
RPE 10
6
Seated Calf Raise
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
15 reps
RPE 10
2
Leg Curl
2
12 reps
RPE 10
3A
Leg Extension
2
12 reps
RPE 10
3B
Goblet Squat
2
10 reps
RPE 10
4
Hack Squat
1
6-10 reps
RPE 10
5
Straight Leg Calf Raise
1
100 reps
RPE 10
6
Seated Calf Raise
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
15 reps
RPE 10
2
Leg Curl
2
12 reps
RPE 10
3A
Leg Extension
2
12 reps
RPE 10
3B
Goblet Squat
2
10 reps
RPE 10
4
Hack Squat
1
6-10 reps
RPE 10
5
Straight Leg Calf Raise
1
100 reps
RPE 10
6
Seated Calf Raise
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
15 reps
RPE 10
2
Leg Curl
2
12 reps
RPE 10
3A
Leg Extension
2
12 reps
RPE 10
3B
Goblet Squat
2
10 reps
RPE 10
4
Hack Squat
1
6-10 reps
RPE 10
5
Straight Leg Calf Raise
1
100 reps
RPE 10
6
Seated Calf Raise
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
15 reps
RPE 10
2
Leg Curl
2
12 reps
RPE 10
3A
Leg Extension
2
12 reps
RPE 10
3B
Goblet Squat
2
10 reps
RPE 10
4
Hack Squat
1
6-10 reps
RPE 10
5
Straight Leg Calf Raise
1
100 reps
RPE 10
6
Seated Calf Raise
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
15 reps
RPE 10
2
Leg Curl
2
12 reps
RPE 10
3A
Leg Extension
2
12 reps
RPE 10
3B
Goblet Squat
2
10 reps
RPE 10
4
Hack Squat
1
6-10 reps
RPE 10
5
Straight Leg Calf Raise
1
100 reps
RPE 10
6
Seated Calf Raise
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
15 reps
RPE 10
2
Leg Curl
2
12 reps
RPE 10
3A
Leg Extension
2
12 reps
RPE 10
3B
Goblet Squat
2
10 reps
RPE 10
4
Hack Squat
1
6-10 reps
RPE 10
5
Straight Leg Calf Raise
1
100 reps
RPE 10
6
Seated Calf Raise
2
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
15 reps
RPE 10
2
Leg Curl
2
12 reps
RPE 10
3A
Leg Extension
2
12 reps
RPE 10
3B
Goblet Squat
2
10 reps
RPE 10
4
Hack Squat
1
6-10 reps
RPE 10
5
Straight Leg Calf Raise
1
100 reps
RPE 10
6
Seated Calf Raise
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 10
2
Incline Chest Press (Machine)
2
12 reps
RPE 10
3
Bench Press (Dumbbell)
2
10 reps
RPE 10
4A
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
5
Seated Front Raise
1
10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
12 reps
RPE 10
7
French Press
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 10
2
Incline Chest Press (Machine)
2
12 reps
RPE 10
3
Bench Press (Dumbbell)
2
10 reps
RPE 10
4A
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
5
Seated Front Raise
1
10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
12 reps
RPE 10
7
French Press
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 10
2
Incline Chest Press (Machine)
2
12 reps
RPE 10
3
Bench Press (Dumbbell)
2
10 reps
RPE 10
4A
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
5
Seated Front Raise
1
10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
12 reps
RPE 10
7
French Press
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 10
2
Incline Chest Press (Machine)
2
12 reps
RPE 10
3
Bench Press (Dumbbell)
2
10 reps
RPE 10
4A
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
5
Seated Front Raise
1
10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
12 reps
RPE 10
7
French Press
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 10
2
Incline Chest Press (Machine)
2
12 reps
RPE 10
3
Bench Press (Dumbbell)
2
10 reps
RPE 10
4A
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
5
Seated Front Raise
1
10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
12 reps
RPE 10
7
French Press
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 10
2
Incline Chest Press (Machine)
2
12 reps
RPE 10
3
Bench Press (Dumbbell)
2
10 reps
RPE 10
4A
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
5
Seated Front Raise
1
10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
12 reps
RPE 10
7
French Press
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 10
2
Incline Chest Press (Machine)
2
12 reps
RPE 10
3
Bench Press (Dumbbell)
2
10 reps
RPE 10
4A
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
5
Seated Front Raise
1
10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
12 reps
RPE 10
7
French Press
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 10
2
Incline Chest Press (Machine)
2
12 reps
RPE 10
3
Bench Press (Dumbbell)
2
10 reps
RPE 10
4A
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
5
Seated Front Raise
1
10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
12 reps
RPE 10
7
French Press
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 10
2
Incline Chest Press (Machine)
2
12 reps
RPE 10
3
Bench Press (Dumbbell)
2
10 reps
RPE 10
4A
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
5
Seated Front Raise
1
10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
12 reps
RPE 10
7
French Press
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 10
2
Incline Chest Press (Machine)
2
12 reps
RPE 10
3
Bench Press (Dumbbell)
2
10 reps
RPE 10
4A
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
5
Seated Front Raise
1
10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
12 reps
RPE 10
7
French Press
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 10
2
Incline Chest Press (Machine)
2
12 reps
RPE 10
3
Bench Press (Dumbbell)
2
10 reps
RPE 10
4A
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
5
Seated Front Raise
1
10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
12 reps
RPE 10
7
French Press
2
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
12-15 reps
RPE 10
2
Incline Chest Press (Machine)
2
12 reps
RPE 10
3
Bench Press (Dumbbell)
2
10 reps
RPE 10
4A
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
5
Seated Front Raise
1
10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
12 reps
RPE 10
7
French Press
2
12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
AMRAP
@10
2
Underhand Lat Pulldown
2 Sets
8-12 Reps
@10
3
Barbell Row
1 Set
1 Set
12 Reps
16 Reps
@10
@10
4
Single Arm Row (Dumbbell)
1 Set
1 Set
12 Reps
20 Reps
@10
@10
5
Seated Wide-Grip Row (Cable)
1 Set
12 Reps
@10
6
Reverse Pec Deck
1 Set
12 Reps
@10
7
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@10
8A
Reverse Bicep Curl (EZ Bar)
2 Sets
AMRAP
@10
8B
Bicep Curl (Barbell)
2 Sets
AMRAP
@10
Day 2
1
Leg Press (45 Degrees)
3 Sets
15 Reps
@10
2
Leg Curl
2 Sets
12 Reps
@10
3A
Leg Extension
2 Sets
12 Reps
@10
3B
Goblet Squat
2 Sets
10 Reps
@10
4
Hack Squat
1 Set
6-10 Reps
@10
5
Straight Leg Calf Raise
1 Set
100 Reps
@10
6
Seated Calf Raise
2 Sets
12 Reps
@10
Day 3
1
Pec Deck (Machine)
3 Sets
12-15 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
12 Reps
@10
3
Bench Press (Dumbbell)
2 Sets
10 Reps
@10
4A
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@10
4B
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
5
Seated Front Raise
1 Set
10 Reps
@10
6
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
@10
7
French Press
2 Sets
12 Reps
@10