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BoostcampPNG

Peak Power - Isotensivo

by Roberto B.

Program Description

Mettere su muscolo e soffire

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 31, 2025 05:07
  • Last Edited
    Oct 31, 2025 05:12
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.5%
Front Delts
10%
Middle Delts
9.4%
Biceps
8.6%
Hamstrings
7.9%
Chest
7.6%
Quadriceps
7.5%
Lats
7.5%
Upper Back
6.2%
Calves
5.7%
Glutes
5.6%
Abs
5.4%
Lower Back
3.6%
Forearms
1.5%
Rear Delts
0.6%
Abductors
0.3%
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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
Hack Squat
4
6 reps
-
2
Hyperextension
4
6 reps
-
3
Leg Extension
3
6-8 reps
-
4
Lying Leg Curl
3
6-8 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Calf Raise (Leg Press)
3
15-20 reps
-
7
Seated Overhead Press (Dumbbell)
3
6 reps
-
8
Upright Row (Cable)
3
6-8 reps
-
9
Lying Side Lateral Raise
3
8 reps
-
10
Cable Crunch
4
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6 reps
-
2
Hyperextension
4
6 reps
-
3
Leg Extension
3
6-8 reps
-
4
Lying Leg Curl
3
6-8 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Calf Raise (Leg Press)
3
15-20 reps
-
7
Seated Overhead Press (Dumbbell)
3
6 reps
-
8
Upright Row (Cable)
3
6-8 reps
-
9
Lying Side Lateral Raise
3
8 reps
-
10
Cable Crunch
4
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6 reps
-
2
Hyperextension
4
6 reps
-
3
Leg Extension
3
6-8 reps
-
4
Lying Leg Curl
3
6-8 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Calf Raise (Leg Press)
3
15-20 reps
-
7
Seated Overhead Press (Dumbbell)
3
6 reps
-
8
Upright Row (Cable)
3
6-8 reps
-
9
Lying Side Lateral Raise
3
8 reps
-
10
Cable Crunch
4
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6 reps
-
2
Hyperextension
4
6 reps
-
3
Leg Extension
3
6-8 reps
-
4
Lying Leg Curl
3
6-8 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Calf Raise (Leg Press)
3
15-20 reps
-
7
Seated Overhead Press (Dumbbell)
3
6 reps
-
8
Upright Row (Cable)
3
6-8 reps
-
9
Lying Side Lateral Raise
3
8 reps
-
10
Cable Crunch
4
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6 reps
-
2
Hyperextension
4
6 reps
-
3
Leg Extension
3
6-8 reps
-
4
Lying Leg Curl
3
6-8 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Calf Raise (Leg Press)
3
15-20 reps
-
7
Seated Overhead Press (Dumbbell)
3
6 reps
-
8
Upright Row (Cable)
3
6-8 reps
-
9
Lying Side Lateral Raise
3
8 reps
-
10
Cable Crunch
4
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6 reps
-
2
Hyperextension
4
6 reps
-
3
Leg Extension
3
6-8 reps
-
4
Lying Leg Curl
3
6-8 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Calf Raise (Leg Press)
3
15-20 reps
-
7
Seated Overhead Press (Dumbbell)
3
6 reps
-
8
Upright Row (Cable)
3
6-8 reps
-
9
Lying Side Lateral Raise
3
8 reps
-
10
Cable Crunch
4
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6 reps
-
2
Hyperextension
4
6 reps
-
3
Leg Extension
3
6-8 reps
-
4
Lying Leg Curl
3
6-8 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Calf Raise (Leg Press)
3
15-20 reps
-
7
Seated Overhead Press (Dumbbell)
3
6 reps
-
8
Upright Row (Cable)
3
6-8 reps
-
9
Lying Side Lateral Raise
3
8 reps
-
10
Cable Crunch
4
8-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6 reps
-
2
Hyperextension
4
6 reps
-
3
Leg Extension
3
6-8 reps
-
4
Lying Leg Curl
3
6-8 reps
-
5
Standing Calf Raise
3
15-20 reps
-
6
Calf Raise (Leg Press)
3
15-20 reps
-
7
Seated Overhead Press (Dumbbell)
3
6 reps
-
8
Upright Row (Cable)
3
6-8 reps
-
9
Lying Side Lateral Raise
3
8 reps
-
10
Cable Crunch
4
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
-
2
Incline Bench Press (Smith Machine)
3
6 reps
-
3
Lat Pulldown (Neutral Grip)
3
6 reps
-
4
Single Arm Row (Cable)
3
6-8 reps
-
5
Bicep Curl (EZ Bar)
3
6-8 reps
-
6
Hammer Curl (Dumbbell)
2
6-8 reps
-
7
Skull Crusher (Dumbbell)
3
6-8 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
-
2
Incline Bench Press (Smith Machine)
3
6 reps
-
3
Lat Pulldown (Neutral Grip)
3
6 reps
-
4
Single Arm Row (Cable)
3
6-8 reps
-
5
Bicep Curl (EZ Bar)
3
6-8 reps
-
6
Hammer Curl (Dumbbell)
2
6-8 reps
-
7
Skull Crusher (Dumbbell)
3
6-8 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
-
2
Incline Bench Press (Smith Machine)
3
6 reps
-
3
Lat Pulldown (Neutral Grip)
3
6 reps
-
4
Single Arm Row (Cable)
3
6-8 reps
-
5
Bicep Curl (EZ Bar)
3
6-8 reps
-
6
Hammer Curl (Dumbbell)
2
6-8 reps
-
7
Skull Crusher (Dumbbell)
3
6-8 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
-
2
Incline Bench Press (Smith Machine)
3
6 reps
-
3
Lat Pulldown (Neutral Grip)
3
6 reps
-
4
Single Arm Row (Cable)
3
6-8 reps
-
5
Bicep Curl (EZ Bar)
3
6-8 reps
-
6
Hammer Curl (Dumbbell)
2
6-8 reps
-
7
Skull Crusher (Dumbbell)
3
6-8 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
-
2
Incline Bench Press (Smith Machine)
3
6 reps
-
3
Lat Pulldown (Neutral Grip)
3
6 reps
-
4
Single Arm Row (Cable)
3
6-8 reps
-
5
Bicep Curl (EZ Bar)
3
6-8 reps
-
6
Hammer Curl (Dumbbell)
2
6-8 reps
-
7
Skull Crusher (Dumbbell)
3
6-8 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
-
2
Incline Bench Press (Smith Machine)
3
6 reps
-
3
Lat Pulldown (Neutral Grip)
3
6 reps
-
4
Single Arm Row (Cable)
3
6-8 reps
-
5
Bicep Curl (EZ Bar)
3
6-8 reps
-
6
Hammer Curl (Dumbbell)
2
6-8 reps
-
7
Skull Crusher (Dumbbell)
3
6-8 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
-
2
Incline Bench Press (Smith Machine)
3
6 reps
-
3
Lat Pulldown (Neutral Grip)
3
6 reps
-
4
Single Arm Row (Cable)
3
6-8 reps
-
5
Bicep Curl (EZ Bar)
3
6-8 reps
-
6
Hammer Curl (Dumbbell)
2
6-8 reps
-
7
Skull Crusher (Dumbbell)
3
6-8 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6 reps
-
2
Incline Bench Press (Smith Machine)
3
6 reps
-
3
Lat Pulldown (Neutral Grip)
3
6 reps
-
4
Single Arm Row (Cable)
3
6-8 reps
-
5
Bicep Curl (EZ Bar)
3
6-8 reps
-
6
Hammer Curl (Dumbbell)
2
6-8 reps
-
7
Skull Crusher (Dumbbell)
3
6-8 reps
-
8
V-Handle Tricep Pushdown (Cable)
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Press
3
12 reps
-
4
Hip Thrust (Machine)
3
12 reps
-
5
Standing Calf Raise
4
30 reps
-
6
Shoulder Press (Plate Loaded)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
2
12-15 reps
-
8
Arnold Press
2
12-15 reps
-
9
Cable Crunch
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Press
3
12 reps
-
4
Hip Thrust (Machine)
3
12 reps
-
5
Standing Calf Raise
4
30 reps
-
6
Shoulder Press (Plate Loaded)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
2
12-15 reps
-
8
Arnold Press
2
12-15 reps
-
9
Cable Crunch
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Press
3
12 reps
-
4
Hip Thrust (Machine)
3
12 reps
-
5
Standing Calf Raise
4
30 reps
-
6
Shoulder Press (Plate Loaded)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
2
12-15 reps
-
8
Arnold Press
2
12-15 reps
-
9
Cable Crunch
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Press
3
12 reps
-
4
Hip Thrust (Machine)
3
12 reps
-
5
Standing Calf Raise
4
30 reps
-
6
Shoulder Press (Plate Loaded)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
2
12-15 reps
-
8
Arnold Press
2
12-15 reps
-
9
Cable Crunch
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Press
3
12 reps
-
4
Hip Thrust (Machine)
3
12 reps
-
5
Standing Calf Raise
4
30 reps
-
6
Shoulder Press (Plate Loaded)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
2
12-15 reps
-
8
Arnold Press
2
12-15 reps
-
9
Cable Crunch
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Press
3
12 reps
-
4
Hip Thrust (Machine)
3
12 reps
-
5
Standing Calf Raise
4
30 reps
-
6
Shoulder Press (Plate Loaded)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
2
12-15 reps
-
8
Arnold Press
2
12-15 reps
-
9
Cable Crunch
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Press
3
12 reps
-
4
Hip Thrust (Machine)
3
12 reps
-
5
Standing Calf Raise
4
30 reps
-
6
Shoulder Press (Plate Loaded)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
2
12-15 reps
-
8
Arnold Press
2
12-15 reps
-
9
Cable Crunch
4
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12-15 reps
-
2
Leg Curl
3
12-15 reps
-
3
Leg Press
3
12 reps
-
4
Hip Thrust (Machine)
3
12 reps
-
5
Standing Calf Raise
4
30 reps
-
6
Shoulder Press (Plate Loaded)
3
12-15 reps
-
7
Lateral Raise (Dumbbell)
2
12-15 reps
-
8
Arnold Press
2
12-15 reps
-
9
Cable Crunch
4
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12-15 reps
-
2
Chest Press (Machine)
2
12-15 reps
-
3
Pec Deck (Machine)
1
12 reps
-
4
Cable Low Row
3
12-15 reps
-
5
Pullover (EZ Bar)
2
12-15 reps
-
6
Lat Pulldown
2
12-15 reps
-
7
Incline Curl (Dumbbell)
3
12-15 reps
-
8
Bicep Curl (Cable)
2
12-15 reps
-
9
Tricep Pushdown (Cable)
3
12-15 reps
-
10
Overhead Tricep Extension (Cable)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12-15 reps
-
2
Chest Press (Machine)
2
12-15 reps
-
3
Pec Deck (Machine)
1
12 reps
-
4
Cable Low Row
3
12-15 reps
-
5
Pullover (EZ Bar)
2
12-15 reps
-
6
Lat Pulldown
2
12-15 reps
-
7
Incline Curl (Dumbbell)
3
12-15 reps
-
8
Bicep Curl (Cable)
2
12-15 reps
-
9
Tricep Pushdown (Cable)
3
12-15 reps
-
10
Overhead Tricep Extension (Cable)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12-15 reps
-
2
Chest Press (Machine)
2
12-15 reps
-
3
Pec Deck (Machine)
1
12 reps
-
4
Cable Low Row
3
12-15 reps
-
5
Pullover (EZ Bar)
2
12-15 reps
-
6
Lat Pulldown
2
12-15 reps
-
7
Incline Curl (Dumbbell)
3
12-15 reps
-
8
Bicep Curl (Cable)
2
12-15 reps
-
9
Tricep Pushdown (Cable)
3
12-15 reps
-
10
Overhead Tricep Extension (Cable)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12-15 reps
-
2
Chest Press (Machine)
2
12-15 reps
-
3
Pec Deck (Machine)
1
12 reps
-
4
Cable Low Row
3
12-15 reps
-
5
Pullover (EZ Bar)
2
12-15 reps
-
6
Lat Pulldown
2
12-15 reps
-
7
Incline Curl (Dumbbell)
3
12-15 reps
-
8
Bicep Curl (Cable)
2
12-15 reps
-
9
Tricep Pushdown (Cable)
3
12-15 reps
-
10
Overhead Tricep Extension (Cable)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12-15 reps
-
2
Chest Press (Machine)
2
12-15 reps
-
3
Pec Deck (Machine)
1
12 reps
-
4
Cable Low Row
3
12-15 reps
-
5
Pullover (EZ Bar)
2
12-15 reps
-
6
Lat Pulldown
2
12-15 reps
-
7
Incline Curl (Dumbbell)
3
12-15 reps
-
8
Bicep Curl (Cable)
2
12-15 reps
-
9
Tricep Pushdown (Cable)
3
12-15 reps
-
10
Overhead Tricep Extension (Cable)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12-15 reps
-
2
Chest Press (Machine)
2
12-15 reps
-
3
Pec Deck (Machine)
1
12 reps
-
4
Cable Low Row
3
12-15 reps
-
5
Pullover (EZ Bar)
2
12-15 reps
-
6
Lat Pulldown
2
12-15 reps
-
7
Incline Curl (Dumbbell)
3
12-15 reps
-
8
Bicep Curl (Cable)
2
12-15 reps
-
9
Tricep Pushdown (Cable)
3
12-15 reps
-
10
Overhead Tricep Extension (Cable)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12-15 reps
-
2
Chest Press (Machine)
2
12-15 reps
-
3
Pec Deck (Machine)
1
12 reps
-
4
Cable Low Row
3
12-15 reps
-
5
Pullover (EZ Bar)
2
12-15 reps
-
6
Lat Pulldown
2
12-15 reps
-
7
Incline Curl (Dumbbell)
3
12-15 reps
-
8
Bicep Curl (Cable)
2
12-15 reps
-
9
Tricep Pushdown (Cable)
3
12-15 reps
-
10
Overhead Tricep Extension (Cable)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12-15 reps
-
2
Chest Press (Machine)
2
12-15 reps
-
3
Pec Deck (Machine)
1
12 reps
-
4
Cable Low Row
3
12-15 reps
-
5
Pullover (EZ Bar)
2
12-15 reps
-
6
Lat Pulldown
2
12-15 reps
-
7
Incline Curl (Dumbbell)
3
12-15 reps
-
8
Bicep Curl (Cable)
2
12-15 reps
-
9
Tricep Pushdown (Cable)
3
12-15 reps
-
10
Overhead Tricep Extension (Cable)
2
12-15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Hack Squat
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
-
-
-
-
2
Hyperextension
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
-
-
-
-
3
Leg Extension
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
4
Lying Leg Curl
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
5
Standing Calf Raise
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
6
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
7
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
8
Upright Row (Cable)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
9
Lying Side Lateral Raise
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
10
Cable Crunch
1 Set
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
8-15 Reps
-
-
-
-
Day 2
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
4
Single Arm Row (Cable)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
5
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
6
Hammer Curl (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
7
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
8
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
Day 3
1
Leg Extension
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
2
Leg Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
3
Leg Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Hip Thrust (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
30 Reps
30 Reps
30 Reps
30 Reps
-
-
-
-
6
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
7
Lateral Raise (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
8
Arnold Press
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
9
Cable Crunch
1 Set
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
-
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
2
Chest Press (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
3
Pec Deck (Machine)
1 Set
12 Reps
-
4
Cable Low Row
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
5
Pullover (EZ Bar)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
6
Lat Pulldown
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
7
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
8
Bicep Curl (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
9
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
10
Overhead Tricep Extension (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-