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How to Rizz a Sigma 2

by Carter C.
2 athletes joined

Program Description

To learn to rizz a sigma (again)

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    11 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 24, 2024 06:23
  • Last Edited
    Jun 18, 2025 11:44

Summary

Unlock your potential with "How to Rizz a Sigma 2," an 11-week program designed for dedicated lifters looking to elevate their strength and physique. Committing to six days a week, you'll engage in targeted workouts that focus on building muscle across all major groups, including back, legs, chest, and arms. Each session is crafted with a mix of compound and isolation exercises, ensuring you maximize your gains while honing your technique. Get ready to transform your training and achieve the results you've been striving for!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
12 reps
RPE 7
2
Lat Pulldown
2
10 reps
RPE 7
3
Preacher Curl (EZ Bar)
2
8 reps
RPE 7
4
Chest Supported Row (Machine)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
12 reps
RPE 7
2
Lat Pulldown
2
10 reps
RPE 7
3
Preacher Curl (EZ Bar)
2
8 reps
RPE 7
4
Chest Supported Row (Machine)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
12 reps
RPE 7
2
Lat Pulldown
2
10 reps
RPE 7
3
Preacher Curl (EZ Bar)
2
8 reps
RPE 7
4
Chest Supported Row (Machine)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
12 reps
RPE 7
2
Lat Pulldown
2
10 reps
RPE 7
3
Preacher Curl (EZ Bar)
2
8 reps
RPE 7
4
Chest Supported Row (Machine)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
12 reps
RPE 7
2
Lat Pulldown
2
10 reps
RPE 7
3
Preacher Curl (EZ Bar)
2
8 reps
RPE 7
4
Chest Supported Row (Machine)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
12 reps
RPE 7
2
Lat Pulldown
2
10 reps
RPE 7
3
Preacher Curl (EZ Bar)
2
8 reps
RPE 7
4
Chest Supported Row (Machine)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
12 reps
RPE 7
2
Lat Pulldown
2
10 reps
RPE 7
3
Preacher Curl (EZ Bar)
2
8 reps
RPE 7
4
Chest Supported Row (Machine)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
12 reps
RPE 7
2
Lat Pulldown
2
10 reps
RPE 7
3
Preacher Curl (EZ Bar)
2
8 reps
RPE 7
4
Chest Supported Row (Machine)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
12 reps
RPE 7
2
Lat Pulldown
2
10 reps
RPE 7
3
Preacher Curl (EZ Bar)
2
8 reps
RPE 7
4
Chest Supported Row (Machine)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
12 reps
RPE 7
2
Lat Pulldown
2
10 reps
RPE 7
3
Preacher Curl (EZ Bar)
2
8 reps
RPE 7
4
Chest Supported Row (Machine)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
12 reps
RPE 7
2
Lat Pulldown
2
10 reps
RPE 7
3
Preacher Curl (EZ Bar)
2
8 reps
RPE 7
4
Chest Supported Row (Machine)
2
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Leg Press (45 Degrees)
3
12 reps
RPE 7
3
Hamstring Curl
2
10 reps
RPE 7
4
Leg Extension
2
10 reps
RPE 7
5
Hanging Leg Raise
2
10000 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Leg Press (45 Degrees)
3
12 reps
RPE 7
3
Hamstring Curl
2
10 reps
RPE 7
4
Leg Extension
2
10 reps
RPE 7
5
Hanging Leg Raise
2
10000 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Leg Press (45 Degrees)
3
12 reps
RPE 7
3
Hamstring Curl
2
10 reps
RPE 7
4
Leg Extension
2
10 reps
RPE 7
5
Hanging Leg Raise
2
10000 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Leg Press (45 Degrees)
3
12 reps
RPE 7
3
Hamstring Curl
2
10 reps
RPE 7
4
Leg Extension
2
10 reps
RPE 7
5
Hanging Leg Raise
2
10000 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Leg Press (45 Degrees)
3
12 reps
RPE 7
3
Hamstring Curl
2
10 reps
RPE 7
4
Leg Extension
2
10 reps
RPE 7
5
Hanging Leg Raise
2
10000 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Leg Press (45 Degrees)
3
12 reps
RPE 7
3
Hamstring Curl
2
10 reps
RPE 7
4
Leg Extension
2
10 reps
RPE 7
5
Hanging Leg Raise
2
10000 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Leg Press (45 Degrees)
3
12 reps
RPE 7
3
Hamstring Curl
2
10 reps
RPE 7
4
Leg Extension
2
10 reps
RPE 7
5
Hanging Leg Raise
2
10000 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Leg Press (45 Degrees)
3
12 reps
RPE 7
3
Hamstring Curl
2
10 reps
RPE 7
4
Leg Extension
2
10 reps
RPE 7
5
Hanging Leg Raise
2
10000 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Leg Press (45 Degrees)
3
12 reps
RPE 7
3
Hamstring Curl
2
10 reps
RPE 7
4
Leg Extension
2
10 reps
RPE 7
5
Hanging Leg Raise
2
10000 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Leg Press (45 Degrees)
3
12 reps
RPE 7
3
Hamstring Curl
2
10 reps
RPE 7
4
Leg Extension
2
10 reps
RPE 7
5
Hanging Leg Raise
2
10000 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Leg Press (45 Degrees)
3
12 reps
RPE 7
3
Hamstring Curl
2
10 reps
RPE 7
4
Leg Extension
2
10 reps
RPE 7
5
Hanging Leg Raise
2
10000 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
RPE 7
3
Tricep Pushdown (Cable)
3
10 reps
RPE 7
4
Shoulder Press (Machine)
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
RPE 7
3
Tricep Pushdown (Cable)
3
10 reps
RPE 7
4
Shoulder Press (Machine)
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
RPE 7
3
Tricep Pushdown (Cable)
3
10 reps
RPE 7
4
Shoulder Press (Machine)
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
RPE 7
3
Tricep Pushdown (Cable)
3
10 reps
RPE 7
4
Shoulder Press (Machine)
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
RPE 7
3
Tricep Pushdown (Cable)
3
10 reps
RPE 7
4
Shoulder Press (Machine)
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
RPE 7
3
Tricep Pushdown (Cable)
3
10 reps
RPE 7
4
Shoulder Press (Machine)
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
RPE 7
3
Tricep Pushdown (Cable)
3
10 reps
RPE 7
4
Shoulder Press (Machine)
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
RPE 7
3
Tricep Pushdown (Cable)
3
10 reps
RPE 7
4
Shoulder Press (Machine)
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
RPE 7
3
Tricep Pushdown (Cable)
3
10 reps
RPE 7
4
Shoulder Press (Machine)
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
RPE 7
3
Tricep Pushdown (Cable)
3
10 reps
RPE 7
4
Shoulder Press (Machine)
2
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
RPE 7
3
Tricep Pushdown (Cable)
3
10 reps
RPE 7
4
Shoulder Press (Machine)
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
12 reps
RPE 7
2
Lat Pulldown
2
10 reps
RPE 7
3
Preacher Curl (EZ Bar)
2
8 reps
RPE 7
4
Chest Supported Row (Machine)
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
12 reps
RPE 7
2
Lat Pulldown
2
10 reps
RPE 7
3
Preacher Curl (EZ Bar)
2
8 reps
RPE 7
4
Chest Supported Row (Machine)
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
12 reps
RPE 7
2
Lat Pulldown
2
10 reps
RPE 7
3
Preacher Curl (EZ Bar)
2
8 reps
RPE 7
4
Chest Supported Row (Machine)
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
12 reps
RPE 7
2
Lat Pulldown
2
10 reps
RPE 7
3
Preacher Curl (EZ Bar)
2
8 reps
RPE 7
4
Chest Supported Row (Machine)
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
12 reps
RPE 7
2
Lat Pulldown
2
10 reps
RPE 7
3
Preacher Curl (EZ Bar)
2
8 reps
RPE 7
4
Chest Supported Row (Machine)
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
12 reps
RPE 7
2
Lat Pulldown
2
10 reps
RPE 7
3
Preacher Curl (EZ Bar)
2
8 reps
RPE 7
4
Chest Supported Row (Machine)
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
12 reps
RPE 7
2
Lat Pulldown
2
10 reps
RPE 7
3
Preacher Curl (EZ Bar)
2
8 reps
RPE 7
4
Chest Supported Row (Machine)
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
12 reps
RPE 7
2
Lat Pulldown
2
10 reps
RPE 7
3
Preacher Curl (EZ Bar)
2
8 reps
RPE 7
4
Chest Supported Row (Machine)
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
12 reps
RPE 7
2
Lat Pulldown
2
10 reps
RPE 7
3
Preacher Curl (EZ Bar)
2
8 reps
RPE 7
4
Chest Supported Row (Machine)
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
12 reps
RPE 7
2
Lat Pulldown
2
10 reps
RPE 7
3
Preacher Curl (EZ Bar)
2
8 reps
RPE 7
4
Chest Supported Row (Machine)
2
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
12 reps
RPE 7
2
Lat Pulldown
2
10 reps
RPE 7
3
Preacher Curl (EZ Bar)
2
8 reps
RPE 7
4
Chest Supported Row (Machine)
2
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Leg Press (45 Degrees)
3
12 reps
RPE 7
3
Hamstring Curl
2
10 reps
RPE 7
4
Leg Extension
2
10 reps
RPE 7
5
Hanging Leg Raise
2
10000 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Leg Press (45 Degrees)
3
12 reps
RPE 7
3
Hamstring Curl
2
10 reps
RPE 7
4
Leg Extension
2
10 reps
RPE 7
5
Hanging Leg Raise
2
10000 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Leg Press (45 Degrees)
3
12 reps
RPE 7
3
Hamstring Curl
2
10 reps
RPE 7
4
Leg Extension
2
10 reps
RPE 7
5
Hanging Leg Raise
2
10000 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Leg Press (45 Degrees)
3
12 reps
RPE 7
3
Hamstring Curl
2
10 reps
RPE 7
4
Leg Extension
2
10 reps
RPE 7
5
Hanging Leg Raise
2
10000 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Leg Press (45 Degrees)
3
12 reps
RPE 7
3
Hamstring Curl
2
10 reps
RPE 7
4
Leg Extension
2
10 reps
RPE 7
5
Hanging Leg Raise
2
10000 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Leg Press (45 Degrees)
3
12 reps
RPE 7
3
Hamstring Curl
2
10 reps
RPE 7
4
Leg Extension
2
10 reps
RPE 7
5
Hanging Leg Raise
2
10000 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Leg Press (45 Degrees)
3
12 reps
RPE 7
3
Hamstring Curl
2
10 reps
RPE 7
4
Leg Extension
2
10 reps
RPE 7
5
Hanging Leg Raise
2
10000 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Leg Press (45 Degrees)
3
12 reps
RPE 7
3
Hamstring Curl
2
10 reps
RPE 7
4
Leg Extension
2
10 reps
RPE 7
5
Hanging Leg Raise
2
10000 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Leg Press (45 Degrees)
3
12 reps
RPE 7
3
Hamstring Curl
2
10 reps
RPE 7
4
Leg Extension
2
10 reps
RPE 7
5
Hanging Leg Raise
2
10000 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Leg Press (45 Degrees)
3
12 reps
RPE 7
3
Hamstring Curl
2
10 reps
RPE 7
4
Leg Extension
2
10 reps
RPE 7
5
Hanging Leg Raise
2
10000 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 7
2
Leg Press (45 Degrees)
3
12 reps
RPE 7
3
Hamstring Curl
2
10 reps
RPE 7
4
Leg Extension
2
10 reps
RPE 7
5
Hanging Leg Raise
2
10000 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
RPE 7
3
Tricep Pushdown (Cable)
2
10 reps
RPE 7
4
Shoulder Press (Machine)
2
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
RPE 7
3
Tricep Pushdown (Cable)
2
10 reps
RPE 7
4
Shoulder Press (Machine)
2
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
RPE 7
3
Tricep Pushdown (Cable)
2
10 reps
RPE 7
4
Shoulder Press (Machine)
2
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
RPE 7
3
Tricep Pushdown (Cable)
2
10 reps
RPE 7
4
Shoulder Press (Machine)
2
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
RPE 7
3
Tricep Pushdown (Cable)
2
10 reps
RPE 7
4
Shoulder Press (Machine)
2
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
RPE 7
3
Tricep Pushdown (Cable)
2
10 reps
RPE 7
4
Shoulder Press (Machine)
2
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
RPE 7
3
Tricep Pushdown (Cable)
2
10 reps
RPE 7
4
Shoulder Press (Machine)
2
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
RPE 7
3
Tricep Pushdown (Cable)
2
10 reps
RPE 7
4
Shoulder Press (Machine)
2
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
RPE 7
3
Tricep Pushdown (Cable)
2
10 reps
RPE 7
4
Shoulder Press (Machine)
2
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
RPE 7
3
Tricep Pushdown (Cable)
2
10 reps
RPE 7
4
Shoulder Press (Machine)
2
10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
2
Bench Press (Barbell)
3
8 reps
RPE 7
3
Tricep Pushdown (Cable)
2
10 reps
RPE 7
4
Shoulder Press (Machine)
2
10 reps
RPE 7
Week 1
1 / 11 Weeks
Day 1
1
Bicep Curl (Dumbbell)
2 Sets
12 Reps
@7
2
Lat Pulldown
2 Sets
10 Reps
@7
3
Preacher Curl (EZ Bar)
2 Sets
8 Reps
@7
4
Chest Supported Row (Machine)
2 Sets
10 Reps
@7
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
@7
2
Leg Press (45 Degrees)
3 Sets
12 Reps
@7
3
Hamstring Curl
2 Sets
10 Reps
@7
4
Leg Extension
2 Sets
10 Reps
@7
5
Hanging Leg Raise
2 Sets
10000 Reps
@7
Day 3
1
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@7
2
Bench Press (Barbell)
3 Sets
8 Reps
@7
3
Tricep Pushdown (Cable)
3 Sets
10 Reps
@7
4
Shoulder Press (Machine)
2 Sets
10 Reps
@7
Day 4
1
Bicep Curl (Dumbbell)
2 Sets
12 Reps
@7
2
Lat Pulldown
2 Sets
10 Reps
@7
3
Preacher Curl (EZ Bar)
2 Sets
8 Reps
@7
4
Chest Supported Row (Machine)
2 Sets
10 Reps
@7
Day 5
1
Squat (Barbell)
3 Sets
8 Reps
@7
2
Leg Press (45 Degrees)
3 Sets
12 Reps
@7
3
Hamstring Curl
2 Sets
10 Reps
@7
4
Leg Extension
2 Sets
10 Reps
@7
5
Hanging Leg Raise
2 Sets
10000 Reps
@7
Day 6
1
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@7
2
Bench Press (Barbell)
3 Sets
8 Reps
@7
3
Tricep Pushdown (Cable)
2 Sets
10 Reps
@7
4
Shoulder Press (Machine)
2 Sets
10 Reps
@7