logo
BoostcampPNG

FB sommerferie

by null
3 athletes joined

Program Description

fb gains

Program Overview

  • Level
    Advanced, Intermediate, Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jun 15, 2025 05:21
  • Last Edited
    Jul 09, 2025 03:09

Summary

Transform your summer with the FB sommerferie program, an 18-week journey designed to elevate your strength and conditioning. Committing just four days a week, you'll engage in a diverse range of exercises targeting all major muscle groups, from biceps to glutes. Each session incorporates both cable and machine work, ensuring a balanced approach to building muscle and enhancing endurance. Get ready to push your limits and achieve your fitness goals this summer!
Muscle Engagement
Front
Back
MuscleSet
Biceps
24.4%
Chest
15.9%
Upper Back
12.2%
Adductors
12.2%
Front Delts
7.3%
Triceps
6.1%
Abs
6.1%
Abductors
6.1%
Forearms
4.9%
Glutes
4.9%
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
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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
3-8 reps
-
2
Unilateral Hammer Curl
2
3-8 reps
-
3
Reverse Curl With Band
1
-
-
4
Seated Tricep Pushdown
1
3-8 reps
-
5
SA Y Raise
2
3-8 reps
-
6
Single Leg Seated Hamstring Curl
2
3-8 reps
-
7
Unilateral Leg Extension
4
3-8 reps
-
8
SA Incline Chest Press
2
3-8 reps
-
9
Seated Dip (Machine)
1
3-8 reps
-
10
Kelso Shrug
2
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Frontal Lat Pullover
2
3-8 reps
-
13
Saggital Extension
2
3-8 reps
-
14
Pec Deck (Machine)
2
3-8 reps
-
15
SA Rear Delt Fly
2
3-8 reps
-
16
Cable Crunch
1
3-8 reps
-
17
Single Leg Calf Raise Machine
4
3-8 reps
-
18
45 Degree Extension
1
3-8 reps
-
19
Hip Adductor (Machine)
2
3-8 reps
-
20
Hip Abductor (Machine)
1
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
3-8 reps
-
2
Unilateral Hammer Curl
2
3-8 reps
-
3
Reverse Curl With Band
1
-
-
4
Seated Tricep Pushdown
1
3-8 reps
-
5
SA Y Raise
2
3-8 reps
-
6
Single Leg Seated Hamstring Curl
2
3-8 reps
-
7
Unilateral Leg Extension
4
3-8 reps
-
8
SA Incline Chest Press
2
3-8 reps
-
9
Seated Dip (Machine)
1
3-8 reps
-
10
Kelso Shrug
2
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Frontal Lat Pullover
2
3-8 reps
-
13
Saggital Extension
2
3-8 reps
-
14
Pec Deck (Machine)
2
3-8 reps
-
15
SA Rear Delt Fly
2
3-8 reps
-
16
Cable Crunch
1
3-8 reps
-
17
Single Leg Calf Raise Machine
4
3-8 reps
-
18
45 Degree Extension
1
3-8 reps
-
19
Hip Adductor (Machine)
2
3-8 reps
-
20
Hip Abductor (Machine)
1
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
3-8 reps
-
2
Unilateral Hammer Curl
2
3-8 reps
-
3
Reverse Curl With Band
1
-
-
4
Seated Tricep Pushdown
1
3-8 reps
-
5
SA Y Raise
2
3-8 reps
-
6
Single Leg Seated Hamstring Curl
2
3-8 reps
-
7
Unilateral Leg Extension
4
3-8 reps
-
8
SA Incline Chest Press
2
3-8 reps
-
9
Seated Dip (Machine)
1
3-8 reps
-
10
Kelso Shrug
2
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Frontal Lat Pullover
2
3-8 reps
-
13
Saggital Extension
2
3-8 reps
-
14
Pec Deck (Machine)
2
3-8 reps
-
15
SA Rear Delt Fly
2
3-8 reps
-
16
Cable Crunch
1
3-8 reps
-
17
Single Leg Calf Raise Machine
4
3-8 reps
-
18
45 Degree Extension
1
3-8 reps
-
19
Hip Adductor (Machine)
2
3-8 reps
-
20
Hip Abductor (Machine)
1
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
3-8 reps
-
2
Unilateral Hammer Curl
2
3-8 reps
-
3
Reverse Curl With Band
1
-
-
4
Seated Tricep Pushdown
1
3-8 reps
-
5
SA Y Raise
2
3-8 reps
-
6
Single Leg Seated Hamstring Curl
2
3-8 reps
-
7
Unilateral Leg Extension
4
3-8 reps
-
8
SA Incline Chest Press
2
3-8 reps
-
9
Seated Dip (Machine)
1
3-8 reps
-
10
Kelso Shrug
2
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Frontal Lat Pullover
2
3-8 reps
-
13
Saggital Extension
2
3-8 reps
-
14
Pec Deck (Machine)
2
3-8 reps
-
15
SA Rear Delt Fly
2
3-8 reps
-
16
Cable Crunch
1
3-8 reps
-
17
Single Leg Calf Raise Machine
4
3-8 reps
-
18
45 Degree Extension
1
3-8 reps
-
19
Hip Adductor (Machine)
2
3-8 reps
-
20
Hip Abductor (Machine)
1
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
3-8 reps
-
2
Unilateral Hammer Curl
2
3-8 reps
-
3
Reverse Curl With Band
1
-
-
4
Seated Tricep Pushdown
1
3-8 reps
-
5
SA Y Raise
2
3-8 reps
-
6
Single Leg Seated Hamstring Curl
2
3-8 reps
-
7
Unilateral Leg Extension
4
3-8 reps
-
8
SA Incline Chest Press
2
3-8 reps
-
9
Seated Dip (Machine)
1
3-8 reps
-
10
Kelso Shrug
2
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Frontal Lat Pullover
2
3-8 reps
-
13
Saggital Extension
2
3-8 reps
-
14
Pec Deck (Machine)
2
3-8 reps
-
15
SA Rear Delt Fly
2
3-8 reps
-
16
Cable Crunch
1
3-8 reps
-
17
Single Leg Calf Raise Machine
4
3-8 reps
-
18
45 Degree Extension
1
3-8 reps
-
19
Hip Adductor (Machine)
2
3-8 reps
-
20
Hip Abductor (Machine)
1
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
3-8 reps
-
2
Unilateral Hammer Curl
2
3-8 reps
-
3
Reverse Curl With Band
1
-
-
4
Seated Tricep Pushdown
1
3-8 reps
-
5
SA Y Raise
2
3-8 reps
-
6
Single Leg Seated Hamstring Curl
2
3-8 reps
-
7
Unilateral Leg Extension
4
3-8 reps
-
8
SA Incline Chest Press
2
3-8 reps
-
9
Seated Dip (Machine)
1
3-8 reps
-
10
Kelso Shrug
2
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Frontal Lat Pullover
2
3-8 reps
-
13
Saggital Extension
2
3-8 reps
-
14
Pec Deck (Machine)
2
3-8 reps
-
15
SA Rear Delt Fly
2
3-8 reps
-
16
Cable Crunch
1
3-8 reps
-
17
Single Leg Calf Raise Machine
4
3-8 reps
-
18
45 Degree Extension
1
3-8 reps
-
19
Hip Adductor (Machine)
2
3-8 reps
-
20
Hip Abductor (Machine)
1
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
3-8 reps
-
2
Unilateral Hammer Curl
2
3-8 reps
-
3
Reverse Curl With Band
1
-
-
4
Seated Tricep Pushdown
1
3-8 reps
-
5
SA Y Raise
2
3-8 reps
-
6
Single Leg Seated Hamstring Curl
2
3-8 reps
-
7
Unilateral Leg Extension
4
3-8 reps
-
8
SA Incline Chest Press
2
3-8 reps
-
9
Seated Dip (Machine)
1
3-8 reps
-
10
Kelso Shrug
2
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Frontal Lat Pullover
2
3-8 reps
-
13
Saggital Extension
2
3-8 reps
-
14
Pec Deck (Machine)
2
3-8 reps
-
15
SA Rear Delt Fly
2
3-8 reps
-
16
Cable Crunch
1
3-8 reps
-
17
Single Leg Calf Raise Machine
4
3-8 reps
-
18
45 Degree Extension
1
3-8 reps
-
19
Hip Adductor (Machine)
2
3-8 reps
-
20
Hip Abductor (Machine)
1
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
3-8 reps
-
2
Unilateral Hammer Curl
2
3-8 reps
-
3
Reverse Curl With Band
1
-
-
4
Seated Tricep Pushdown
1
3-8 reps
-
5
SA Y Raise
2
3-8 reps
-
6
Single Leg Seated Hamstring Curl
2
3-8 reps
-
7
Unilateral Leg Extension
4
3-8 reps
-
8
SA Incline Chest Press
2
3-8 reps
-
9
Seated Dip (Machine)
1
3-8 reps
-
10
Kelso Shrug
2
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Frontal Lat Pullover
2
3-8 reps
-
13
Saggital Extension
2
3-8 reps
-
14
Pec Deck (Machine)
2
3-8 reps
-
15
SA Rear Delt Fly
2
3-8 reps
-
16
Cable Crunch
1
3-8 reps
-
17
Single Leg Calf Raise Machine
4
3-8 reps
-
18
45 Degree Extension
1
3-8 reps
-
19
Hip Adductor (Machine)
2
3-8 reps
-
20
Hip Abductor (Machine)
1
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
3-8 reps
-
2
Unilateral Hammer Curl
2
3-8 reps
-
3
Reverse Curl With Band
1
-
-
4
Seated Tricep Pushdown
1
3-8 reps
-
5
SA Y Raise
2
3-8 reps
-
6
Single Leg Seated Hamstring Curl
2
3-8 reps
-
7
Unilateral Leg Extension
4
3-8 reps
-
8
SA Incline Chest Press
2
3-8 reps
-
9
Seated Dip (Machine)
1
3-8 reps
-
10
Kelso Shrug
2
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Frontal Lat Pullover
2
3-8 reps
-
13
Saggital Extension
2
3-8 reps
-
14
Pec Deck (Machine)
2
3-8 reps
-
15
SA Rear Delt Fly
2
3-8 reps
-
16
Cable Crunch
1
3-8 reps
-
17
Single Leg Calf Raise Machine
4
3-8 reps
-
18
45 Degree Extension
1
3-8 reps
-
19
Hip Adductor (Machine)
2
3-8 reps
-
20
Hip Abductor (Machine)
1
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
3-8 reps
-
2
Unilateral Hammer Curl
2
3-8 reps
-
3
Reverse Curl With Band
1
-
-
4
Seated Tricep Pushdown
1
3-8 reps
-
5
SA Y Raise
2
3-8 reps
-
6
Single Leg Seated Hamstring Curl
2
3-8 reps
-
7
Unilateral Leg Extension
4
3-8 reps
-
8
SA Incline Chest Press
2
3-8 reps
-
9
Seated Dip (Machine)
1
3-8 reps
-
10
Kelso Shrug
2
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Frontal Lat Pullover
2
3-8 reps
-
13
Saggital Extension
2
3-8 reps
-
14
Pec Deck (Machine)
2
3-8 reps
-
15
SA Rear Delt Fly
2
3-8 reps
-
16
Cable Crunch
1
3-8 reps
-
17
Single Leg Calf Raise Machine
4
3-8 reps
-
18
45 Degree Extension
1
3-8 reps
-
19
Hip Adductor (Machine)
2
3-8 reps
-
20
Hip Abductor (Machine)
1
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
3-8 reps
-
2
Unilateral Hammer Curl
2
3-8 reps
-
3
Reverse Curl With Band
1
-
-
4
Seated Tricep Pushdown
1
3-8 reps
-
5
SA Y Raise
2
3-8 reps
-
6
Single Leg Seated Hamstring Curl
2
3-8 reps
-
7
Unilateral Leg Extension
4
3-8 reps
-
8
SA Incline Chest Press
2
3-8 reps
-
9
Seated Dip (Machine)
1
3-8 reps
-
10
Kelso Shrug
2
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Frontal Lat Pullover
2
3-8 reps
-
13
Saggital Extension
2
3-8 reps
-
14
Pec Deck (Machine)
2
3-8 reps
-
15
SA Rear Delt Fly
2
3-8 reps
-
16
Cable Crunch
1
3-8 reps
-
17
Single Leg Calf Raise Machine
4
3-8 reps
-
18
45 Degree Extension
1
3-8 reps
-
19
Hip Adductor (Machine)
2
3-8 reps
-
20
Hip Abductor (Machine)
1
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
3-8 reps
-
2
Unilateral Hammer Curl
2
3-8 reps
-
3
Reverse Curl With Band
1
-
-
4
Seated Tricep Pushdown
1
3-8 reps
-
5
SA Y Raise
2
3-8 reps
-
6
Single Leg Seated Hamstring Curl
2
3-8 reps
-
7
Unilateral Leg Extension
4
3-8 reps
-
8
SA Incline Chest Press
2
3-8 reps
-
9
Seated Dip (Machine)
1
3-8 reps
-
10
Kelso Shrug
2
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Frontal Lat Pullover
2
3-8 reps
-
13
Saggital Extension
2
3-8 reps
-
14
Pec Deck (Machine)
2
3-8 reps
-
15
SA Rear Delt Fly
2
3-8 reps
-
16
Cable Crunch
1
3-8 reps
-
17
Single Leg Calf Raise Machine
4
3-8 reps
-
18
45 Degree Extension
1
3-8 reps
-
19
Hip Adductor (Machine)
2
3-8 reps
-
20
Hip Abductor (Machine)
1
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
3-8 reps
-
2
Unilateral Hammer Curl
2
3-8 reps
-
3
Reverse Curl With Band
1
-
-
4
Seated Tricep Pushdown
1
3-8 reps
-
5
SA Y Raise
2
3-8 reps
-
6
Single Leg Seated Hamstring Curl
2
3-8 reps
-
7
Unilateral Leg Extension
4
3-8 reps
-
8
SA Incline Chest Press
2
3-8 reps
-
9
Seated Dip (Machine)
1
3-8 reps
-
10
Kelso Shrug
2
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Frontal Lat Pullover
2
3-8 reps
-
13
Saggital Extension
2
3-8 reps
-
14
Pec Deck (Machine)
2
3-8 reps
-
15
SA Rear Delt Fly
2
3-8 reps
-
16
Cable Crunch
1
3-8 reps
-
17
Single Leg Calf Raise Machine
4
3-8 reps
-
18
45 Degree Extension
1
3-8 reps
-
19
Hip Adductor (Machine)
2
3-8 reps
-
20
Hip Abductor (Machine)
1
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
3-8 reps
-
2
Unilateral Hammer Curl
2
3-8 reps
-
3
Reverse Curl With Band
1
-
-
4
Seated Tricep Pushdown
1
3-8 reps
-
5
SA Y Raise
2
3-8 reps
-
6
Single Leg Seated Hamstring Curl
2
3-8 reps
-
7
Unilateral Leg Extension
4
3-8 reps
-
8
SA Incline Chest Press
2
3-8 reps
-
9
Seated Dip (Machine)
1
3-8 reps
-
10
Kelso Shrug
2
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Frontal Lat Pullover
2
3-8 reps
-
13
Saggital Extension
2
3-8 reps
-
14
Pec Deck (Machine)
2
3-8 reps
-
15
SA Rear Delt Fly
2
3-8 reps
-
16
Cable Crunch
1
3-8 reps
-
17
Single Leg Calf Raise Machine
4
3-8 reps
-
18
45 Degree Extension
1
3-8 reps
-
19
Hip Adductor (Machine)
2
3-8 reps
-
20
Hip Abductor (Machine)
1
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
3-8 reps
-
2
Unilateral Hammer Curl
2
3-8 reps
-
3
Reverse Curl With Band
1
-
-
4
Seated Tricep Pushdown
1
3-8 reps
-
5
SA Y Raise
2
3-8 reps
-
6
Single Leg Seated Hamstring Curl
2
3-8 reps
-
7
Unilateral Leg Extension
4
3-8 reps
-
8
SA Incline Chest Press
2
3-8 reps
-
9
Seated Dip (Machine)
1
3-8 reps
-
10
Kelso Shrug
2
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Frontal Lat Pullover
2
3-8 reps
-
13
Saggital Extension
2
3-8 reps
-
14
Pec Deck (Machine)
2
3-8 reps
-
15
SA Rear Delt Fly
2
3-8 reps
-
16
Cable Crunch
1
3-8 reps
-
17
Single Leg Calf Raise Machine
4
3-8 reps
-
18
45 Degree Extension
1
3-8 reps
-
19
Hip Adductor (Machine)
2
3-8 reps
-
20
Hip Abductor (Machine)
1
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
3-8 reps
-
2
Unilateral Hammer Curl
2
3-8 reps
-
3
Reverse Curl With Band
1
-
-
4
Seated Tricep Pushdown
1
3-8 reps
-
5
SA Y Raise
2
3-8 reps
-
6
Single Leg Seated Hamstring Curl
2
3-8 reps
-
7
Unilateral Leg Extension
4
3-8 reps
-
8
SA Incline Chest Press
2
3-8 reps
-
9
Seated Dip (Machine)
1
3-8 reps
-
10
Kelso Shrug
2
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Frontal Lat Pullover
2
3-8 reps
-
13
Saggital Extension
2
3-8 reps
-
14
Pec Deck (Machine)
2
3-8 reps
-
15
SA Rear Delt Fly
2
3-8 reps
-
16
Cable Crunch
1
3-8 reps
-
17
Single Leg Calf Raise Machine
4
3-8 reps
-
18
45 Degree Extension
1
3-8 reps
-
19
Hip Adductor (Machine)
2
3-8 reps
-
20
Hip Abductor (Machine)
1
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
3-8 reps
-
2
Unilateral Hammer Curl
2
3-8 reps
-
3
Reverse Curl With Band
1
-
-
4
Seated Tricep Pushdown
1
3-8 reps
-
5
SA Y Raise
2
3-8 reps
-
6
Single Leg Seated Hamstring Curl
2
3-8 reps
-
7
Unilateral Leg Extension
4
3-8 reps
-
8
SA Incline Chest Press
2
3-8 reps
-
9
Seated Dip (Machine)
1
3-8 reps
-
10
Kelso Shrug
2
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Frontal Lat Pullover
2
3-8 reps
-
13
Saggital Extension
2
3-8 reps
-
14
Pec Deck (Machine)
2
3-8 reps
-
15
SA Rear Delt Fly
2
3-8 reps
-
16
Cable Crunch
1
3-8 reps
-
17
Single Leg Calf Raise Machine
4
3-8 reps
-
18
45 Degree Extension
1
3-8 reps
-
19
Hip Adductor (Machine)
2
3-8 reps
-
20
Hip Abductor (Machine)
1
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
3-8 reps
-
2
Unilateral Hammer Curl
2
3-8 reps
-
3
Reverse Curl With Band
1
-
-
4
Seated Tricep Pushdown
1
3-8 reps
-
5
SA Y Raise
2
3-8 reps
-
6
Single Leg Seated Hamstring Curl
2
3-8 reps
-
7
Unilateral Leg Extension
4
3-8 reps
-
8
SA Incline Chest Press
2
3-8 reps
-
9
Seated Dip (Machine)
1
3-8 reps
-
10
Kelso Shrug
2
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Frontal Lat Pullover
2
3-8 reps
-
13
Saggital Extension
2
3-8 reps
-
14
Pec Deck (Machine)
2
3-8 reps
-
15
SA Rear Delt Fly
2
3-8 reps
-
16
Cable Crunch
1
3-8 reps
-
17
Single Leg Calf Raise Machine
4
3-8 reps
-
18
45 Degree Extension
1
3-8 reps
-
19
Hip Adductor (Machine)
2
3-8 reps
-
20
Hip Abductor (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
3-8 reps
-
2
Unilateral Hammer Curl
2
3-8 reps
-
3
Reverse Curl With Band
1
-
-
4
Seated Tricep Pushdown
1
3-8 reps
-
5
SA Y Raise
2
3-8 reps
-
6
Single Leg Seated Hamstring Curl
2
3-8 reps
-
7
Unilateral Leg Extension
4
3-8 reps
-
8
SA Incline Chest Press
2
3-8 reps
-
9
Seated Dip (Machine)
1
3-8 reps
-
10
Kelso Shrug
2
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Frontal Lat Pullover
2
3-8 reps
-
13
Saggital Extension
2
3-8 reps
-
14
Pec Deck (Machine)
2
3-8 reps
-
15
SA Rear Delt Fly
2
3-8 reps
-
16
Cable Crunch
1
3-8 reps
-
17
Single Leg Calf Raise Machine
4
3-8 reps
-
18
45 Degree Extension
1
3-8 reps
-
19
Hip Adductor (Machine)
2
3-8 reps
-
20
Hip Abductor (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
3-8 reps
-
2
Unilateral Hammer Curl
2
3-8 reps
-
3
Reverse Curl With Band
1
-
-
4
Seated Tricep Pushdown
1
3-8 reps
-
5
SA Y Raise
2
3-8 reps
-
6
Single Leg Seated Hamstring Curl
2
3-8 reps
-
7
Unilateral Leg Extension
4
3-8 reps
-
8
SA Incline Chest Press
2
3-8 reps
-
9
Seated Dip (Machine)
1
3-8 reps
-
10
Kelso Shrug
2
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Frontal Lat Pullover
2
3-8 reps
-
13
Saggital Extension
2
3-8 reps
-
14
Pec Deck (Machine)
2
3-8 reps
-
15
SA Rear Delt Fly
2
3-8 reps
-
16
Cable Crunch
1
3-8 reps
-
17
Single Leg Calf Raise Machine
4
3-8 reps
-
18
45 Degree Extension
1
3-8 reps
-
19
Hip Adductor (Machine)
2
3-8 reps
-
20
Hip Abductor (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
3-8 reps
-
2
Unilateral Hammer Curl
2
3-8 reps
-
3
Reverse Curl With Band
1
-
-
4
Seated Tricep Pushdown
1
3-8 reps
-
5
SA Y Raise
2
3-8 reps
-
6
Single Leg Seated Hamstring Curl
2
3-8 reps
-
7
Unilateral Leg Extension
4
3-8 reps
-
8
SA Incline Chest Press
2
3-8 reps
-
9
Seated Dip (Machine)
1
3-8 reps
-
10
Kelso Shrug
2
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Frontal Lat Pullover
2
3-8 reps
-
13
Saggital Extension
2
3-8 reps
-
14
Pec Deck (Machine)
2
3-8 reps
-
15
SA Rear Delt Fly
2
3-8 reps
-
16
Cable Crunch
1
3-8 reps
-
17
Single Leg Calf Raise Machine
4
3-8 reps
-
18
45 Degree Extension
1
3-8 reps
-
19
Hip Adductor (Machine)
2
3-8 reps
-
20
Hip Abductor (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
3-8 reps
-
2
Unilateral Hammer Curl
2
3-8 reps
-
3
Reverse Curl With Band
1
-
-
4
Seated Tricep Pushdown
1
3-8 reps
-
5
SA Y Raise
2
3-8 reps
-
6
Single Leg Seated Hamstring Curl
2
3-8 reps
-
7
Unilateral Leg Extension
4
3-8 reps
-
8
SA Incline Chest Press
2
3-8 reps
-
9
Seated Dip (Machine)
1
3-8 reps
-
10
Kelso Shrug
2
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Frontal Lat Pullover
2
3-8 reps
-
13
Saggital Extension
2
3-8 reps
-
14
Pec Deck (Machine)
2
3-8 reps
-
15
SA Rear Delt Fly
2
3-8 reps
-
16
Cable Crunch
1
3-8 reps
-
17
Single Leg Calf Raise Machine
4
3-8 reps
-
18
45 Degree Extension
1
3-8 reps
-
19
Hip Adductor (Machine)
2
3-8 reps
-
20
Hip Abductor (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
3-8 reps
-
2
Unilateral Hammer Curl
2
3-8 reps
-
3
Reverse Curl With Band
1
-
-
4
Seated Tricep Pushdown
1
3-8 reps
-
5
SA Y Raise
2
3-8 reps
-
6
Single Leg Seated Hamstring Curl
2
3-8 reps
-
7
Unilateral Leg Extension
4
3-8 reps
-
8
SA Incline Chest Press
2
3-8 reps
-
9
Seated Dip (Machine)
1
3-8 reps
-
10
Kelso Shrug
2
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Frontal Lat Pullover
2
3-8 reps
-
13
Saggital Extension
2
3-8 reps
-
14
Pec Deck (Machine)
2
3-8 reps
-
15
SA Rear Delt Fly
2
3-8 reps
-
16
Cable Crunch
1
3-8 reps
-
17
Single Leg Calf Raise Machine
4
3-8 reps
-
18
45 Degree Extension
1
3-8 reps
-
19
Hip Adductor (Machine)
2
3-8 reps
-
20
Hip Abductor (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
3-8 reps
-
2
Unilateral Hammer Curl
2
3-8 reps
-
3
Reverse Curl With Band
1
-
-
4
Seated Tricep Pushdown
1
3-8 reps
-
5
SA Y Raise
2
3-8 reps
-
6
Single Leg Seated Hamstring Curl
2
3-8 reps
-
7
Unilateral Leg Extension
4
3-8 reps
-
8
SA Incline Chest Press
2
3-8 reps
-
9
Seated Dip (Machine)
1
3-8 reps
-
10
Kelso Shrug
2
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Frontal Lat Pullover
2
3-8 reps
-
13
Saggital Extension
2
3-8 reps
-
14
Pec Deck (Machine)
2
3-8 reps
-
15
SA Rear Delt Fly
2
3-8 reps
-
16
Cable Crunch
1
3-8 reps
-
17
Single Leg Calf Raise Machine
4
3-8 reps
-
18
45 Degree Extension
1
3-8 reps
-
19
Hip Adductor (Machine)
2
3-8 reps
-
20
Hip Abductor (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
3-8 reps
-
2
Unilateral Hammer Curl
2
3-8 reps
-
3
Reverse Curl With Band
1
-
-
4
Seated Tricep Pushdown
1
3-8 reps
-
5
SA Y Raise
2
3-8 reps
-
6
Single Leg Seated Hamstring Curl
2
3-8 reps
-
7
Unilateral Leg Extension
4
3-8 reps
-
8
SA Incline Chest Press
2
3-8 reps
-
9
Seated Dip (Machine)
1
3-8 reps
-
10
Kelso Shrug
2
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Frontal Lat Pullover
2
3-8 reps
-
13
Saggital Extension
2
3-8 reps
-
14
Pec Deck (Machine)
2
3-8 reps
-
15
SA Rear Delt Fly
2
3-8 reps
-
16
Cable Crunch
1
3-8 reps
-
17
Single Leg Calf Raise Machine
4
3-8 reps
-
18
45 Degree Extension
1
3-8 reps
-
19
Hip Adductor (Machine)
2
3-8 reps
-
20
Hip Abductor (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
3-8 reps
-
2
Unilateral Hammer Curl
2
3-8 reps
-
3
Reverse Curl With Band
1
-
-
4
Seated Tricep Pushdown
1
3-8 reps
-
5
SA Y Raise
2
3-8 reps
-
6
Single Leg Seated Hamstring Curl
2
3-8 reps
-
7
Unilateral Leg Extension
4
3-8 reps
-
8
SA Incline Chest Press
2
3-8 reps
-
9
Seated Dip (Machine)
1
3-8 reps
-
10
Kelso Shrug
2
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Frontal Lat Pullover
2
3-8 reps
-
13
Saggital Extension
2
3-8 reps
-
14
Pec Deck (Machine)
2
3-8 reps
-
15
SA Rear Delt Fly
2
3-8 reps
-
16
Cable Crunch
1
3-8 reps
-
17
Single Leg Calf Raise Machine
4
3-8 reps
-
18
45 Degree Extension
1
3-8 reps
-
19
Hip Adductor (Machine)
2
3-8 reps
-
20
Hip Abductor (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
3-8 reps
-
2
Unilateral Hammer Curl
2
3-8 reps
-
3
Reverse Curl With Band
1
-
-
4
Seated Tricep Pushdown
1
3-8 reps
-
5
SA Y Raise
2
3-8 reps
-
6
Single Leg Seated Hamstring Curl
2
3-8 reps
-
7
Unilateral Leg Extension
4
3-8 reps
-
8
SA Incline Chest Press
2
3-8 reps
-
9
Seated Dip (Machine)
1
3-8 reps
-
10
Kelso Shrug
2
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Frontal Lat Pullover
2
3-8 reps
-
13
Saggital Extension
2
3-8 reps
-
14
Pec Deck (Machine)
2
3-8 reps
-
15
SA Rear Delt Fly
2
3-8 reps
-
16
Cable Crunch
1
3-8 reps
-
17
Single Leg Calf Raise Machine
4
3-8 reps
-
18
45 Degree Extension
1
3-8 reps
-
19
Hip Adductor (Machine)
2
3-8 reps
-
20
Hip Abductor (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
3-8 reps
-
2
Unilateral Hammer Curl
2
3-8 reps
-
3
Reverse Curl With Band
1
-
-
4
Seated Tricep Pushdown
1
3-8 reps
-
5
SA Y Raise
2
3-8 reps
-
6
Single Leg Seated Hamstring Curl
2
3-8 reps
-
7
Unilateral Leg Extension
4
3-8 reps
-
8
SA Incline Chest Press
2
3-8 reps
-
9
Seated Dip (Machine)
1
3-8 reps
-
10
Kelso Shrug
2
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Frontal Lat Pullover
2
3-8 reps
-
13
Saggital Extension
2
3-8 reps
-
14
Pec Deck (Machine)
2
3-8 reps
-
15
SA Rear Delt Fly
2
3-8 reps
-
16
Cable Crunch
1
3-8 reps
-
17
Single Leg Calf Raise Machine
4
3-8 reps
-
18
45 Degree Extension
1
3-8 reps
-
19
Hip Adductor (Machine)
2
3-8 reps
-
20
Hip Abductor (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
3-8 reps
-
2
Unilateral Hammer Curl
2
3-8 reps
-
3
Reverse Curl With Band
1
-
-
4
Seated Tricep Pushdown
1
3-8 reps
-
5
SA Y Raise
2
3-8 reps
-
6
Single Leg Seated Hamstring Curl
2
3-8 reps
-
7
Unilateral Leg Extension
4
3-8 reps
-
8
SA Incline Chest Press
2
3-8 reps
-
9
Seated Dip (Machine)
1
3-8 reps
-
10
Kelso Shrug
2
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Frontal Lat Pullover
2
3-8 reps
-
13
Saggital Extension
2
3-8 reps
-
14
Pec Deck (Machine)
2
3-8 reps
-
15
SA Rear Delt Fly
2
3-8 reps
-
16
Cable Crunch
1
3-8 reps
-
17
Single Leg Calf Raise Machine
4
3-8 reps
-
18
45 Degree Extension
1
3-8 reps
-
19
Hip Adductor (Machine)
2
3-8 reps
-
20
Hip Abductor (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
3-8 reps
-
2
Unilateral Hammer Curl
2
3-8 reps
-
3
Reverse Curl With Band
1
-
-
4
Seated Tricep Pushdown
1
3-8 reps
-
5
SA Y Raise
2
3-8 reps
-
6
Single Leg Seated Hamstring Curl
2
3-8 reps
-
7
Unilateral Leg Extension
4
3-8 reps
-
8
SA Incline Chest Press
2
3-8 reps
-
9
Seated Dip (Machine)
1
3-8 reps
-
10
Kelso Shrug
2
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Frontal Lat Pullover
2
3-8 reps
-
13
Saggital Extension
2
3-8 reps
-
14
Pec Deck (Machine)
2
3-8 reps
-
15
SA Rear Delt Fly
2
3-8 reps
-
16
Cable Crunch
1
3-8 reps
-
17
Single Leg Calf Raise Machine
4
3-8 reps
-
18
45 Degree Extension
1
3-8 reps
-
19
Hip Adductor (Machine)
2
3-8 reps
-
20
Hip Abductor (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
3-8 reps
-
2
Unilateral Hammer Curl
2
3-8 reps
-
3
Reverse Curl With Band
1
-
-
4
Seated Tricep Pushdown
1
3-8 reps
-
5
SA Y Raise
2
3-8 reps
-
6
Single Leg Seated Hamstring Curl
2
3-8 reps
-
7
Unilateral Leg Extension
4
3-8 reps
-
8
SA Incline Chest Press
2
3-8 reps
-
9
Seated Dip (Machine)
1
3-8 reps
-
10
Kelso Shrug
2
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Frontal Lat Pullover
2
3-8 reps
-
13
Saggital Extension
2
3-8 reps
-
14
Pec Deck (Machine)
2
3-8 reps
-
15
SA Rear Delt Fly
2
3-8 reps
-
16
Cable Crunch
1
3-8 reps
-
17
Single Leg Calf Raise Machine
4
3-8 reps
-
18
45 Degree Extension
1
3-8 reps
-
19
Hip Adductor (Machine)
2
3-8 reps
-
20
Hip Abductor (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
3-8 reps
-
2
Unilateral Hammer Curl
2
3-8 reps
-
3
Reverse Curl With Band
1
-
-
4
Seated Tricep Pushdown
1
3-8 reps
-
5
SA Y Raise
2
3-8 reps
-
6
Single Leg Seated Hamstring Curl
2
3-8 reps
-
7
Unilateral Leg Extension
4
3-8 reps
-
8
SA Incline Chest Press
2
3-8 reps
-
9
Seated Dip (Machine)
1
3-8 reps
-
10
Kelso Shrug
2
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Frontal Lat Pullover
2
3-8 reps
-
13
Saggital Extension
2
3-8 reps
-
14
Pec Deck (Machine)
2
3-8 reps
-
15
SA Rear Delt Fly
2
3-8 reps
-
16
Cable Crunch
1
3-8 reps
-
17
Single Leg Calf Raise Machine
4
3-8 reps
-
18
45 Degree Extension
1
3-8 reps
-
19
Hip Adductor (Machine)
2
3-8 reps
-
20
Hip Abductor (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
3-8 reps
-
2
Unilateral Hammer Curl
2
3-8 reps
-
3
Reverse Curl With Band
1
-
-
4
Seated Tricep Pushdown
1
3-8 reps
-
5
SA Y Raise
2
3-8 reps
-
6
Single Leg Seated Hamstring Curl
2
3-8 reps
-
7
Unilateral Leg Extension
4
3-8 reps
-
8
SA Incline Chest Press
2
3-8 reps
-
9
Seated Dip (Machine)
1
3-8 reps
-
10
Kelso Shrug
2
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Frontal Lat Pullover
2
3-8 reps
-
13
Saggital Extension
2
3-8 reps
-
14
Pec Deck (Machine)
2
3-8 reps
-
15
SA Rear Delt Fly
2
3-8 reps
-
16
Cable Crunch
1
3-8 reps
-
17
Single Leg Calf Raise Machine
4
3-8 reps
-
18
45 Degree Extension
1
3-8 reps
-
19
Hip Adductor (Machine)
2
3-8 reps
-
20
Hip Abductor (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
3-8 reps
-
2
Unilateral Hammer Curl
2
3-8 reps
-
3
Reverse Curl With Band
1
-
-
4
Seated Tricep Pushdown
1
3-8 reps
-
5
SA Y Raise
2
3-8 reps
-
6
Single Leg Seated Hamstring Curl
2
3-8 reps
-
7
Unilateral Leg Extension
4
3-8 reps
-
8
SA Incline Chest Press
2
3-8 reps
-
9
Seated Dip (Machine)
1
3-8 reps
-
10
Kelso Shrug
2
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Frontal Lat Pullover
2
3-8 reps
-
13
Saggital Extension
2
3-8 reps
-
14
Pec Deck (Machine)
2
3-8 reps
-
15
SA Rear Delt Fly
2
3-8 reps
-
16
Cable Crunch
1
3-8 reps
-
17
Single Leg Calf Raise Machine
4
3-8 reps
-
18
45 Degree Extension
1
3-8 reps
-
19
Hip Adductor (Machine)
2
3-8 reps
-
20
Hip Abductor (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
3-8 reps
-
2
Unilateral Hammer Curl
2
3-8 reps
-
3
Reverse Curl With Band
1
-
-
4
Seated Tricep Pushdown
1
3-8 reps
-
5
SA Y Raise
2
3-8 reps
-
6
Single Leg Seated Hamstring Curl
2
3-8 reps
-
7
Unilateral Leg Extension
4
3-8 reps
-
8
SA Incline Chest Press
2
3-8 reps
-
9
Seated Dip (Machine)
1
3-8 reps
-
10
Kelso Shrug
2
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Frontal Lat Pullover
2
3-8 reps
-
13
Saggital Extension
2
3-8 reps
-
14
Pec Deck (Machine)
2
3-8 reps
-
15
SA Rear Delt Fly
2
3-8 reps
-
16
Cable Crunch
1
3-8 reps
-
17
Single Leg Calf Raise Machine
4
3-8 reps
-
18
45 Degree Extension
1
3-8 reps
-
19
Hip Adductor (Machine)
2
3-8 reps
-
20
Hip Abductor (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
3-8 reps
-
2
Unilateral Hammer Curl
2
3-8 reps
-
3
Reverse Curl With Band
1
-
-
4
Seated Tricep Pushdown
1
3-8 reps
-
5
SA Y Raise
2
3-8 reps
-
6
Single Leg Seated Hamstring Curl
2
3-8 reps
-
7
Unilateral Leg Extension
4
3-8 reps
-
8
SA Incline Chest Press
2
3-8 reps
-
9
Seated Dip (Machine)
1
3-8 reps
-
10
Kelso Shrug
2
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Frontal Lat Pullover
2
3-8 reps
-
13
Saggital Extension
2
3-8 reps
-
14
Pec Deck (Machine)
2
3-8 reps
-
15
SA Rear Delt Fly
2
3-8 reps
-
16
Cable Crunch
1
3-8 reps
-
17
Single Leg Calf Raise Machine
4
3-8 reps
-
18
45 Degree Extension
1
3-8 reps
-
19
Hip Adductor (Machine)
2
3-8 reps
-
20
Hip Abductor (Machine)
1
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
3-8 reps
-
2
Unilateral Hammer Curl
2
3-8 reps
-
3
Reverse Curl With Band
1
-
-
4
Seated Tricep Pushdown
1
3-8 reps
-
5
SA Y Raise
2
3-8 reps
-
6
Single Leg Seated Hamstring Curl
2
3-8 reps
-
7
Unilateral Leg Extension
4
3-8 reps
-
8
SA Incline Chest Press
2
3-8 reps
-
9
Seated Dip (Machine)
1
3-8 reps
-
10
Kelso Shrug
2
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Frontal Lat Pullover
2
3-8 reps
-
13
Saggital Extension
2
3-8 reps
-
14
Pec Deck (Machine)
2
3-8 reps
-
15
SA Rear Delt Fly
2
3-8 reps
-
16
Cable Crunch
1
3-8 reps
-
17
Single Leg Calf Raise Machine
4
3-8 reps
-
18
45 Degree Extension
1
3-8 reps
-
19
Hip Adductor (Machine)
2
3-8 reps
-
20
Hip Abductor (Machine)
1
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
3-8 reps
-
2
Unilateral Hammer Curl
2
3-8 reps
-
3
Reverse Curl With Band
1
-
-
4
Seated Tricep Pushdown
1
3-8 reps
-
5
SA Y Raise
2
3-8 reps
-
6
Single Leg Seated Hamstring Curl
2
3-8 reps
-
7
Unilateral Leg Extension
4
3-8 reps
-
8
SA Incline Chest Press
2
3-8 reps
-
9
Seated Dip (Machine)
1
3-8 reps
-
10
Kelso Shrug
2
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Frontal Lat Pullover
2
3-8 reps
-
13
Saggital Extension
2
3-8 reps
-
14
Pec Deck (Machine)
2
3-8 reps
-
15
SA Rear Delt Fly
2
3-8 reps
-
16
Cable Crunch
1
3-8 reps
-
17
Single Leg Calf Raise Machine
4
3-8 reps
-
18
45 Degree Extension
1
3-8 reps
-
19
Hip Adductor (Machine)
2
3-8 reps
-
20
Hip Abductor (Machine)
1
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
3-8 reps
-
2
Unilateral Hammer Curl
2
3-8 reps
-
3
Reverse Curl With Band
1
-
-
4
Seated Tricep Pushdown
1
3-8 reps
-
5
SA Y Raise
2
3-8 reps
-
6
Single Leg Seated Hamstring Curl
2
3-8 reps
-
7
Unilateral Leg Extension
4
3-8 reps
-
8
SA Incline Chest Press
2
3-8 reps
-
9
Seated Dip (Machine)
1
3-8 reps
-
10
Kelso Shrug
2
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Frontal Lat Pullover
2
3-8 reps
-
13
Saggital Extension
2
3-8 reps
-
14
Pec Deck (Machine)
2
3-8 reps
-
15
SA Rear Delt Fly
2
3-8 reps
-
16
Cable Crunch
1
3-8 reps
-
17
Single Leg Calf Raise Machine
4
3-8 reps
-
18
45 Degree Extension
1
3-8 reps
-
19
Hip Adductor (Machine)
2
3-8 reps
-
20
Hip Abductor (Machine)
1
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
3-8 reps
-
2
Unilateral Hammer Curl
2
3-8 reps
-
3
Reverse Curl With Band
1
-
-
4
Seated Tricep Pushdown
1
3-8 reps
-
5
SA Y Raise
2
3-8 reps
-
6
Single Leg Seated Hamstring Curl
2
3-8 reps
-
7
Unilateral Leg Extension
4
3-8 reps
-
8
SA Incline Chest Press
2
3-8 reps
-
9
Seated Dip (Machine)
1
3-8 reps
-
10
Kelso Shrug
2
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Frontal Lat Pullover
2
3-8 reps
-
13
Saggital Extension
2
3-8 reps
-
14
Pec Deck (Machine)
2
3-8 reps
-
15
SA Rear Delt Fly
2
3-8 reps
-
16
Cable Crunch
1
3-8 reps
-
17
Single Leg Calf Raise Machine
4
3-8 reps
-
18
45 Degree Extension
1
3-8 reps
-
19
Hip Adductor (Machine)
2
3-8 reps
-
20
Hip Abductor (Machine)
1
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
3-8 reps
-
2
Unilateral Hammer Curl
2
3-8 reps
-
3
Reverse Curl With Band
1
-
-
4
Seated Tricep Pushdown
1
3-8 reps
-
5
SA Y Raise
2
3-8 reps
-
6
Single Leg Seated Hamstring Curl
2
3-8 reps
-
7
Unilateral Leg Extension
4
3-8 reps
-
8
SA Incline Chest Press
2
3-8 reps
-
9
Seated Dip (Machine)
1
3-8 reps
-
10
Kelso Shrug
2
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Frontal Lat Pullover
2
3-8 reps
-
13
Saggital Extension
2
3-8 reps
-
14
Pec Deck (Machine)
2
3-8 reps
-
15
SA Rear Delt Fly
2
3-8 reps
-
16
Cable Crunch
1
3-8 reps
-
17
Single Leg Calf Raise Machine
4
3-8 reps
-
18
45 Degree Extension
1
3-8 reps
-
19
Hip Adductor (Machine)
2
3-8 reps
-
20
Hip Abductor (Machine)
1
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
3-8 reps
-
2
Unilateral Hammer Curl
2
3-8 reps
-
3
Reverse Curl With Band
1
-
-
4
Seated Tricep Pushdown
1
3-8 reps
-
5
SA Y Raise
2
3-8 reps
-
6
Single Leg Seated Hamstring Curl
2
3-8 reps
-
7
Unilateral Leg Extension
4
3-8 reps
-
8
SA Incline Chest Press
2
3-8 reps
-
9
Seated Dip (Machine)
1
3-8 reps
-
10
Kelso Shrug
2
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Frontal Lat Pullover
2
3-8 reps
-
13
Saggital Extension
2
3-8 reps
-
14
Pec Deck (Machine)
2
3-8 reps
-
15
SA Rear Delt Fly
2
3-8 reps
-
16
Cable Crunch
1
3-8 reps
-
17
Single Leg Calf Raise Machine
4
3-8 reps
-
18
45 Degree Extension
1
3-8 reps
-
19
Hip Adductor (Machine)
2
3-8 reps
-
20
Hip Abductor (Machine)
1
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
3-8 reps
-
2
Unilateral Hammer Curl
2
3-8 reps
-
3
Reverse Curl With Band
1
-
-
4
Seated Tricep Pushdown
1
3-8 reps
-
5
SA Y Raise
2
3-8 reps
-
6
Single Leg Seated Hamstring Curl
2
3-8 reps
-
7
Unilateral Leg Extension
4
3-8 reps
-
8
SA Incline Chest Press
2
3-8 reps
-
9
Seated Dip (Machine)
1
3-8 reps
-
10
Kelso Shrug
2
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Frontal Lat Pullover
2
3-8 reps
-
13
Saggital Extension
2
3-8 reps
-
14
Pec Deck (Machine)
2
3-8 reps
-
15
SA Rear Delt Fly
2
3-8 reps
-
16
Cable Crunch
1
3-8 reps
-
17
Single Leg Calf Raise Machine
4
3-8 reps
-
18
45 Degree Extension
1
3-8 reps
-
19
Hip Adductor (Machine)
2
3-8 reps
-
20
Hip Abductor (Machine)
1
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
3-8 reps
-
2
Unilateral Hammer Curl
2
3-8 reps
-
3
Reverse Curl With Band
1
-
-
4
Seated Tricep Pushdown
1
3-8 reps
-
5
SA Y Raise
2
3-8 reps
-
6
Single Leg Seated Hamstring Curl
2
3-8 reps
-
7
Unilateral Leg Extension
4
3-8 reps
-
8
SA Incline Chest Press
2
3-8 reps
-
9
Seated Dip (Machine)
1
3-8 reps
-
10
Kelso Shrug
2
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Frontal Lat Pullover
2
3-8 reps
-
13
Saggital Extension
2
3-8 reps
-
14
Pec Deck (Machine)
2
3-8 reps
-
15
SA Rear Delt Fly
2
3-8 reps
-
16
Cable Crunch
1
3-8 reps
-
17
Single Leg Calf Raise Machine
4
3-8 reps
-
18
45 Degree Extension
1
3-8 reps
-
19
Hip Adductor (Machine)
2
3-8 reps
-
20
Hip Abductor (Machine)
1
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
3-8 reps
-
2
Unilateral Hammer Curl
2
3-8 reps
-
3
Reverse Curl With Band
1
-
-
4
Seated Tricep Pushdown
1
3-8 reps
-
5
SA Y Raise
2
3-8 reps
-
6
Single Leg Seated Hamstring Curl
2
3-8 reps
-
7
Unilateral Leg Extension
4
3-8 reps
-
8
SA Incline Chest Press
2
3-8 reps
-
9
Seated Dip (Machine)
1
3-8 reps
-
10
Kelso Shrug
2
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Frontal Lat Pullover
2
3-8 reps
-
13
Saggital Extension
2
3-8 reps
-
14
Pec Deck (Machine)
2
3-8 reps
-
15
SA Rear Delt Fly
2
3-8 reps
-
16
Cable Crunch
1
3-8 reps
-
17
Single Leg Calf Raise Machine
4
3-8 reps
-
18
45 Degree Extension
1
3-8 reps
-
19
Hip Adductor (Machine)
2
3-8 reps
-
20
Hip Abductor (Machine)
1
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
3-8 reps
-
2
Unilateral Hammer Curl
2
3-8 reps
-
3
Reverse Curl With Band
1
-
-
4
Seated Tricep Pushdown
1
3-8 reps
-
5
SA Y Raise
2
3-8 reps
-
6
Single Leg Seated Hamstring Curl
2
3-8 reps
-
7
Unilateral Leg Extension
4
3-8 reps
-
8
SA Incline Chest Press
2
3-8 reps
-
9
Seated Dip (Machine)
1
3-8 reps
-
10
Kelso Shrug
2
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Frontal Lat Pullover
2
3-8 reps
-
13
Saggital Extension
2
3-8 reps
-
14
Pec Deck (Machine)
2
3-8 reps
-
15
SA Rear Delt Fly
2
3-8 reps
-
16
Cable Crunch
1
3-8 reps
-
17
Single Leg Calf Raise Machine
4
3-8 reps
-
18
45 Degree Extension
1
3-8 reps
-
19
Hip Adductor (Machine)
2
3-8 reps
-
20
Hip Abductor (Machine)
1
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
3-8 reps
-
2
Unilateral Hammer Curl
2
3-8 reps
-
3
Reverse Curl With Band
1
-
-
4
Seated Tricep Pushdown
1
3-8 reps
-
5
SA Y Raise
2
3-8 reps
-
6
Single Leg Seated Hamstring Curl
2
3-8 reps
-
7
Unilateral Leg Extension
4
3-8 reps
-
8
SA Incline Chest Press
2
3-8 reps
-
9
Seated Dip (Machine)
1
3-8 reps
-
10
Kelso Shrug
2
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Frontal Lat Pullover
2
3-8 reps
-
13
Saggital Extension
2
3-8 reps
-
14
Pec Deck (Machine)
2
3-8 reps
-
15
SA Rear Delt Fly
2
3-8 reps
-
16
Cable Crunch
1
3-8 reps
-
17
Single Leg Calf Raise Machine
4
3-8 reps
-
18
45 Degree Extension
1
3-8 reps
-
19
Hip Adductor (Machine)
2
3-8 reps
-
20
Hip Abductor (Machine)
1
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
3-8 reps
-
2
Unilateral Hammer Curl
2
3-8 reps
-
3
Reverse Curl With Band
1
-
-
4
Seated Tricep Pushdown
1
3-8 reps
-
5
SA Y Raise
2
3-8 reps
-
6
Single Leg Seated Hamstring Curl
2
3-8 reps
-
7
Unilateral Leg Extension
4
3-8 reps
-
8
SA Incline Chest Press
2
3-8 reps
-
9
Seated Dip (Machine)
1
3-8 reps
-
10
Kelso Shrug
2
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Frontal Lat Pullover
2
3-8 reps
-
13
Saggital Extension
2
3-8 reps
-
14
Pec Deck (Machine)
2
3-8 reps
-
15
SA Rear Delt Fly
2
3-8 reps
-
16
Cable Crunch
1
3-8 reps
-
17
Single Leg Calf Raise Machine
4
3-8 reps
-
18
45 Degree Extension
1
3-8 reps
-
19
Hip Adductor (Machine)
2
3-8 reps
-
20
Hip Abductor (Machine)
1
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
3-8 reps
-
2
Unilateral Hammer Curl
2
3-8 reps
-
3
Reverse Curl With Band
1
-
-
4
Seated Tricep Pushdown
1
3-8 reps
-
5
SA Y Raise
2
3-8 reps
-
6
Single Leg Seated Hamstring Curl
2
3-8 reps
-
7
Unilateral Leg Extension
4
3-8 reps
-
8
SA Incline Chest Press
2
3-8 reps
-
9
Seated Dip (Machine)
1
3-8 reps
-
10
Kelso Shrug
2
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Frontal Lat Pullover
2
3-8 reps
-
13
Saggital Extension
2
3-8 reps
-
14
Pec Deck (Machine)
2
3-8 reps
-
15
SA Rear Delt Fly
2
3-8 reps
-
16
Cable Crunch
1
3-8 reps
-
17
Single Leg Calf Raise Machine
4
3-8 reps
-
18
45 Degree Extension
1
3-8 reps
-
19
Hip Adductor (Machine)
2
3-8 reps
-
20
Hip Abductor (Machine)
1
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
3-8 reps
-
2
Unilateral Hammer Curl
2
3-8 reps
-
3
Reverse Curl With Band
1
-
-
4
Seated Tricep Pushdown
1
3-8 reps
-
5
SA Y Raise
2
3-8 reps
-
6
Single Leg Seated Hamstring Curl
2
3-8 reps
-
7
Unilateral Leg Extension
4
3-8 reps
-
8
SA Incline Chest Press
2
3-8 reps
-
9
Seated Dip (Machine)
1
3-8 reps
-
10
Kelso Shrug
2
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Frontal Lat Pullover
2
3-8 reps
-
13
Saggital Extension
2
3-8 reps
-
14
Pec Deck (Machine)
2
3-8 reps
-
15
SA Rear Delt Fly
2
3-8 reps
-
16
Cable Crunch
1
3-8 reps
-
17
Single Leg Calf Raise Machine
4
3-8 reps
-
18
45 Degree Extension
1
3-8 reps
-
19
Hip Adductor (Machine)
2
3-8 reps
-
20
Hip Abductor (Machine)
1
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
3-8 reps
-
2
Unilateral Hammer Curl
2
3-8 reps
-
3
Reverse Curl With Band
1
-
-
4
Seated Tricep Pushdown
1
3-8 reps
-
5
SA Y Raise
2
3-8 reps
-
6
Single Leg Seated Hamstring Curl
2
3-8 reps
-
7
Unilateral Leg Extension
4
3-8 reps
-
8
SA Incline Chest Press
2
3-8 reps
-
9
Seated Dip (Machine)
1
3-8 reps
-
10
Kelso Shrug
2
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Frontal Lat Pullover
2
3-8 reps
-
13
Saggital Extension
2
3-8 reps
-
14
Pec Deck (Machine)
2
3-8 reps
-
15
SA Rear Delt Fly
2
3-8 reps
-
16
Cable Crunch
1
3-8 reps
-
17
Single Leg Calf Raise Machine
4
3-8 reps
-
18
45 Degree Extension
1
3-8 reps
-
19
Hip Adductor (Machine)
2
3-8 reps
-
20
Hip Abductor (Machine)
1
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
3-8 reps
-
2
Unilateral Hammer Curl
2
3-8 reps
-
3
Reverse Curl With Band
1
-
-
4
Seated Tricep Pushdown
1
3-8 reps
-
5
SA Y Raise
2
3-8 reps
-
6
Single Leg Seated Hamstring Curl
2
3-8 reps
-
7
Unilateral Leg Extension
4
3-8 reps
-
8
SA Incline Chest Press
2
3-8 reps
-
9
Seated Dip (Machine)
1
3-8 reps
-
10
Kelso Shrug
2
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Frontal Lat Pullover
2
3-8 reps
-
13
Saggital Extension
2
3-8 reps
-
14
Pec Deck (Machine)
2
3-8 reps
-
15
SA Rear Delt Fly
2
3-8 reps
-
16
Cable Crunch
1
3-8 reps
-
17
Single Leg Calf Raise Machine
4
3-8 reps
-
18
45 Degree Extension
1
3-8 reps
-
19
Hip Adductor (Machine)
2
3-8 reps
-
20
Hip Abductor (Machine)
1
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
3-8 reps
-
2
Unilateral Hammer Curl
2
3-8 reps
-
3
Reverse Curl With Band
1
-
-
4
Seated Tricep Pushdown
1
3-8 reps
-
5
SA Y Raise
2
3-8 reps
-
6
Single Leg Seated Hamstring Curl
2
3-8 reps
-
7
Unilateral Leg Extension
4
3-8 reps
-
8
SA Incline Chest Press
2
3-8 reps
-
9
Seated Dip (Machine)
1
3-8 reps
-
10
Kelso Shrug
2
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Frontal Lat Pullover
2
3-8 reps
-
13
Saggital Extension
2
3-8 reps
-
14
Pec Deck (Machine)
2
3-8 reps
-
15
SA Rear Delt Fly
2
3-8 reps
-
16
Cable Crunch
1
3-8 reps
-
17
Single Leg Calf Raise Machine
4
3-8 reps
-
18
45 Degree Extension
1
3-8 reps
-
19
Hip Adductor (Machine)
2
3-8 reps
-
20
Hip Abductor (Machine)
1
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
3-8 reps
-
2
Unilateral Hammer Curl
2
3-8 reps
-
3
Reverse Curl With Band
1
-
-
4
Seated Tricep Pushdown
1
3-8 reps
-
5
SA Y Raise
2
3-8 reps
-
6
Single Leg Seated Hamstring Curl
2
3-8 reps
-
7
Unilateral Leg Extension
4
3-8 reps
-
8
SA Incline Chest Press
2
3-8 reps
-
9
Seated Dip (Machine)
1
3-8 reps
-
10
Kelso Shrug
2
3-8 reps
-
11
Glute Bridge Smith
1
3-8 reps
-
12
Frontal Lat Pullover
2
3-8 reps
-
13
Saggital Extension
2
3-8 reps
-
14
Pec Deck (Machine)
2
3-8 reps
-
15
SA Rear Delt Fly
2
3-8 reps
-
16
Cable Crunch
1
3-8 reps
-
17
Single Leg Calf Raise Machine
4
3-8 reps
-
18
45 Degree Extension
1
3-8 reps
-
19
Hip Adductor (Machine)
2
3-8 reps
-
20
Hip Abductor (Machine)
1
3-8 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Preacher Curl (Dumbbell)
4 Sets
3-8 Reps
-
2
Unilateral Hammer Curl
2 Sets
3-8 Reps
-
3
Reverse Curl With Band
1 Set
-
-
4
Seated Tricep Pushdown
1 Set
3-8 Reps
-
5
SA Y Raise
2 Sets
3-8 Reps
-
6
Single Leg Seated Hamstring Curl
2 Sets
3-8 Reps
-
7
Unilateral Leg Extension
4 Sets
3-8 Reps
-
8
SA Incline Chest Press
2 Sets
3-8 Reps
-
9
Seated Dip (Machine)
1 Set
3-8 Reps
-
10
Kelso Shrug
2 Sets
3-8 Reps
-
11
Glute Bridge Smith
1 Set
3-8 Reps
-
12
Frontal Lat Pullover
2 Sets
3-8 Reps
-
13
Saggital Extension
2 Sets
3-8 Reps
-
14
Pec Deck (Machine)
2 Sets
3-8 Reps
-
15
SA Rear Delt Fly
2 Sets
3-8 Reps
-
16
Cable Crunch
1 Set
3-8 Reps
-
17
Single Leg Calf Raise Machine
4 Sets
3-8 Reps
-
18
45 Degree Extension
1 Set
3-8 Reps
-
19
Hip Adductor (Machine)
2 Sets
3-8 Reps
-
20
Hip Abductor (Machine)
1 Set
3-8 Reps
-
Day 2
1
Preacher Curl (Dumbbell)
4 Sets
3-8 Reps
-
2
Unilateral Hammer Curl
2 Sets
3-8 Reps
-
3
Reverse Curl With Band
1 Set
-
-
4
Seated Tricep Pushdown
1 Set
3-8 Reps
-
5
SA Y Raise
2 Sets
3-8 Reps
-
6
Single Leg Seated Hamstring Curl
2 Sets
3-8 Reps
-
7
Unilateral Leg Extension
4 Sets
3-8 Reps
-
8
SA Incline Chest Press
2 Sets
3-8 Reps
-
9
Seated Dip (Machine)
1 Set
3-8 Reps
-
10
Kelso Shrug
2 Sets
3-8 Reps
-
11
Glute Bridge Smith
1 Set
3-8 Reps
-
12
Frontal Lat Pullover
2 Sets
3-8 Reps
-
13
Saggital Extension
2 Sets
3-8 Reps
-
14
Pec Deck (Machine)
2 Sets
3-8 Reps
-
15
SA Rear Delt Fly
2 Sets
3-8 Reps
-
16
Cable Crunch
1 Set
3-8 Reps
-
17
Single Leg Calf Raise Machine
4 Sets
3-8 Reps
-
18
45 Degree Extension
1 Set
3-8 Reps
-
19
Hip Adductor (Machine)
2 Sets
3-8 Reps
-
20
Hip Abductor (Machine)
1 Set
3-8 Reps
-
Day 3
1
Preacher Curl (Dumbbell)
4 Sets
3-8 Reps
-
2
Unilateral Hammer Curl
2 Sets
3-8 Reps
-
3
Reverse Curl With Band
1 Set
-
-
4
Seated Tricep Pushdown
1 Set
3-8 Reps
-
5
SA Y Raise
2 Sets
3-8 Reps
-
6
Single Leg Seated Hamstring Curl
2 Sets
3-8 Reps
-
7
Unilateral Leg Extension
4 Sets
3-8 Reps
-
8
SA Incline Chest Press
2 Sets
3-8 Reps
-
9
Seated Dip (Machine)
1 Set
3-8 Reps
-
10
Kelso Shrug
2 Sets
3-8 Reps
-
11
Glute Bridge Smith
1 Set
3-8 Reps
-
12
Frontal Lat Pullover
2 Sets
3-8 Reps
-
13
Saggital Extension
2 Sets
3-8 Reps
-
14
Pec Deck (Machine)
2 Sets
3-8 Reps
-
15
SA Rear Delt Fly
2 Sets
3-8 Reps
-
16
Cable Crunch
1 Set
3-8 Reps
-
17
Single Leg Calf Raise Machine
4 Sets
3-8 Reps
-
18
45 Degree Extension
1 Set
3-8 Reps
-
19
Hip Adductor (Machine)
2 Sets
3-8 Reps
-
20
Hip Abductor (Machine)
1 Set
3-8 Reps
-