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Program Description

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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
    Jun 16, 2025 02:39
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
2
3-8 reps
-
2
SA Cuffed Hammer Curl
2
3-8 reps
-
3
Seated Tricep Pushdown
2
3-8 reps
-
4
SA Y Raise
2
3-8 reps
-
5
Single Leg Seated Hamstring Curl
2
3-8 reps
-
6
Unilateral Leg Extension
4
3-8 reps
-
7
SA Incline Chest Press
2
3-8 reps
-
8
Kelso Shrug
2
3-8 reps
-
9
Glute Bridge Smith
1
3-8 reps
-
10
Frontal Lat Pullover
2
3-8 reps
-
11
Saggital Extension
2
3-8 reps
-
12
SA Wrist Curl
2
3-8 reps
-
13
Single Arm Pec Deck Fly
2
3-8 reps
-
14
SA Rear Delt Fly
2
3-8 reps
-
15
Cable Crunch
1
3-8 reps
-
16
45 Degree Extension
1
3-8 reps
-
17
Hip Adductor (Machine)
1
3-8 reps
-
18
Hip Abductor (Machine)
2
3-8 reps
-
19
Rotator Cuff Ir
2
3-8 reps
-
20
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
2
3-8 reps
-
2
SA Cuffed Hammer Curl
2
3-8 reps
-
3
Seated Tricep Pushdown
2
3-8 reps
-
4
SA Y Raise
2
3-8 reps
-
5
Single Leg Seated Hamstring Curl
2
3-8 reps
-
6
Unilateral Leg Extension
4
3-8 reps
-
7
SA Incline Chest Press
2
3-8 reps
-
8
Kelso Shrug
2
3-8 reps
-
9
Glute Bridge Smith
1
3-8 reps
-
10
Frontal Lat Pullover
2
3-8 reps
-
11
Saggital Extension
2
3-8 reps
-
12
SA Wrist Curl
2
3-8 reps
-
13
Single Arm Pec Deck Fly
2
3-8 reps
-
14
SA Rear Delt Fly
2
3-8 reps
-
15
Cable Crunch
1
3-8 reps
-
16
45 Degree Extension
1
3-8 reps
-
17
Hip Adductor (Machine)
1
3-8 reps
-
18
Hip Abductor (Machine)
2
3-8 reps
-
19
Rotator Cuff Ir
2
3-8 reps
-
20
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
2
3-8 reps
-
2
SA Cuffed Hammer Curl
2
3-8 reps
-
3
Seated Tricep Pushdown
2
3-8 reps
-
4
SA Y Raise
2
3-8 reps
-
5
Single Leg Seated Hamstring Curl
2
3-8 reps
-
6
Unilateral Leg Extension
4
3-8 reps
-
7
SA Incline Chest Press
2
3-8 reps
-
8
Kelso Shrug
2
3-8 reps
-
9
Glute Bridge Smith
1
3-8 reps
-
10
Frontal Lat Pullover
2
3-8 reps
-
11
Saggital Extension
2
3-8 reps
-
12
SA Wrist Curl
2
3-8 reps
-
13
Single Arm Pec Deck Fly
2
3-8 reps
-
14
SA Rear Delt Fly
2
3-8 reps
-
15
Cable Crunch
1
3-8 reps
-
16
45 Degree Extension
1
3-8 reps
-
17
Hip Adductor (Machine)
1
3-8 reps
-
18
Hip Abductor (Machine)
2
3-8 reps
-
19
Rotator Cuff Ir
2
3-8 reps
-
20
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
2
3-8 reps
-
2
SA Cuffed Hammer Curl
2
3-8 reps
-
3
Seated Tricep Pushdown
2
3-8 reps
-
4
SA Y Raise
2
3-8 reps
-
5
Single Leg Seated Hamstring Curl
2
3-8 reps
-
6
Unilateral Leg Extension
4
3-8 reps
-
7
SA Incline Chest Press
2
3-8 reps
-
8
Kelso Shrug
2
3-8 reps
-
9
Glute Bridge Smith
1
3-8 reps
-
10
Frontal Lat Pullover
2
3-8 reps
-
11
Saggital Extension
2
3-8 reps
-
12
SA Wrist Curl
2
3-8 reps
-
13
Single Arm Pec Deck Fly
2
3-8 reps
-
14
SA Rear Delt Fly
2
3-8 reps
-
15
Cable Crunch
1
3-8 reps
-
16
45 Degree Extension
1
3-8 reps
-
17
Hip Adductor (Machine)
1
3-8 reps
-
18
Hip Abductor (Machine)
2
3-8 reps
-
19
Rotator Cuff Ir
2
3-8 reps
-
20
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
2
3-8 reps
-
2
SA Cuffed Hammer Curl
2
3-8 reps
-
3
Seated Tricep Pushdown
2
3-8 reps
-
4
SA Y Raise
2
3-8 reps
-
5
Single Leg Seated Hamstring Curl
2
3-8 reps
-
6
Unilateral Leg Extension
4
3-8 reps
-
7
SA Incline Chest Press
2
3-8 reps
-
8
Kelso Shrug
2
3-8 reps
-
9
Glute Bridge Smith
1
3-8 reps
-
10
Frontal Lat Pullover
2
3-8 reps
-
11
Saggital Extension
2
3-8 reps
-
12
SA Wrist Curl
2
3-8 reps
-
13
Single Arm Pec Deck Fly
2
3-8 reps
-
14
SA Rear Delt Fly
2
3-8 reps
-
15
Cable Crunch
1
3-8 reps
-
16
45 Degree Extension
1
3-8 reps
-
17
Hip Adductor (Machine)
1
3-8 reps
-
18
Hip Abductor (Machine)
2
3-8 reps
-
19
Rotator Cuff Ir
2
3-8 reps
-
20
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
2
3-8 reps
-
2
SA Cuffed Hammer Curl
2
3-8 reps
-
3
Seated Tricep Pushdown
2
3-8 reps
-
4
SA Y Raise
2
3-8 reps
-
5
Single Leg Seated Hamstring Curl
2
3-8 reps
-
6
Unilateral Leg Extension
4
3-8 reps
-
7
SA Incline Chest Press
2
3-8 reps
-
8
Kelso Shrug
2
3-8 reps
-
9
Glute Bridge Smith
1
3-8 reps
-
10
Frontal Lat Pullover
2
3-8 reps
-
11
Saggital Extension
2
3-8 reps
-
12
SA Wrist Curl
2
3-8 reps
-
13
Single Arm Pec Deck Fly
2
3-8 reps
-
14
SA Rear Delt Fly
2
3-8 reps
-
15
Cable Crunch
1
3-8 reps
-
16
45 Degree Extension
1
3-8 reps
-
17
Hip Adductor (Machine)
1
3-8 reps
-
18
Hip Abductor (Machine)
2
3-8 reps
-
19
Rotator Cuff Ir
2
3-8 reps
-
20
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
2
3-8 reps
-
2
SA Cuffed Hammer Curl
2
3-8 reps
-
3
Seated Tricep Pushdown
2
3-8 reps
-
4
SA Y Raise
2
3-8 reps
-
5
Single Leg Seated Hamstring Curl
2
3-8 reps
-
6
Unilateral Leg Extension
4
3-8 reps
-
7
SA Incline Chest Press
2
3-8 reps
-
8
Kelso Shrug
2
3-8 reps
-
9
Glute Bridge Smith
1
3-8 reps
-
10
Frontal Lat Pullover
2
3-8 reps
-
11
Saggital Extension
2
3-8 reps
-
12
SA Wrist Curl
2
3-8 reps
-
13
Single Arm Pec Deck Fly
2
3-8 reps
-
14
SA Rear Delt Fly
2
3-8 reps
-
15
Cable Crunch
1
3-8 reps
-
16
45 Degree Extension
1
3-8 reps
-
17
Hip Adductor (Machine)
1
3-8 reps
-
18
Hip Abductor (Machine)
2
3-8 reps
-
19
Rotator Cuff Ir
2
3-8 reps
-
20
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
2
3-8 reps
-
2
SA Cuffed Hammer Curl
2
3-8 reps
-
3
Seated Tricep Pushdown
2
3-8 reps
-
4
SA Y Raise
2
3-8 reps
-
5
Single Leg Seated Hamstring Curl
2
3-8 reps
-
6
Unilateral Leg Extension
4
3-8 reps
-
7
SA Incline Chest Press
2
3-8 reps
-
8
Kelso Shrug
2
3-8 reps
-
9
Glute Bridge Smith
1
3-8 reps
-
10
Frontal Lat Pullover
2
3-8 reps
-
11
Saggital Extension
2
3-8 reps
-
12
SA Wrist Curl
2
3-8 reps
-
13
Single Arm Pec Deck Fly
2
3-8 reps
-
14
SA Rear Delt Fly
2
3-8 reps
-
15
Cable Crunch
1
3-8 reps
-
16
45 Degree Extension
1
3-8 reps
-
17
Hip Adductor (Machine)
1
3-8 reps
-
18
Hip Abductor (Machine)
2
3-8 reps
-
19
Rotator Cuff Ir
2
3-8 reps
-
20
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
2
3-8 reps
-
2
SA Cuffed Hammer Curl
2
3-8 reps
-
3
Seated Tricep Pushdown
2
3-8 reps
-
4
SA Y Raise
2
3-8 reps
-
5
Single Leg Seated Hamstring Curl
2
3-8 reps
-
6
Unilateral Leg Extension
4
3-8 reps
-
7
SA Incline Chest Press
2
3-8 reps
-
8
Kelso Shrug
2
3-8 reps
-
9
Glute Bridge Smith
1
3-8 reps
-
10
Frontal Lat Pullover
2
3-8 reps
-
11
Saggital Extension
2
3-8 reps
-
12
SA Wrist Curl
2
3-8 reps
-
13
Single Arm Pec Deck Fly
2
3-8 reps
-
14
SA Rear Delt Fly
2
3-8 reps
-
15
Cable Crunch
1
3-8 reps
-
16
45 Degree Extension
1
3-8 reps
-
17
Hip Adductor (Machine)
1
3-8 reps
-
18
Hip Abductor (Machine)
2
3-8 reps
-
19
Rotator Cuff Ir
2
3-8 reps
-
20
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
2
3-8 reps
-
2
SA Cuffed Hammer Curl
2
3-8 reps
-
3
Seated Tricep Pushdown
2
3-8 reps
-
4
SA Y Raise
2
3-8 reps
-
5
Single Leg Seated Hamstring Curl
2
3-8 reps
-
6
Unilateral Leg Extension
4
3-8 reps
-
7
SA Incline Chest Press
2
3-8 reps
-
8
Kelso Shrug
2
3-8 reps
-
9
Glute Bridge Smith
1
3-8 reps
-
10
Frontal Lat Pullover
2
3-8 reps
-
11
Saggital Extension
2
3-8 reps
-
12
SA Wrist Curl
2
3-8 reps
-
13
Single Arm Pec Deck Fly
2
3-8 reps
-
14
SA Rear Delt Fly
2
3-8 reps
-
15
Cable Crunch
1
3-8 reps
-
16
45 Degree Extension
1
3-8 reps
-
17
Hip Adductor (Machine)
1
3-8 reps
-
18
Hip Abductor (Machine)
2
3-8 reps
-
19
Rotator Cuff Ir
2
3-8 reps
-
20
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
2
3-8 reps
-
2
SA Cuffed Hammer Curl
2
3-8 reps
-
3
Seated Tricep Pushdown
2
3-8 reps
-
4
SA Y Raise
2
3-8 reps
-
5
Single Leg Seated Hamstring Curl
2
3-8 reps
-
6
Unilateral Leg Extension
4
3-8 reps
-
7
SA Incline Chest Press
2
3-8 reps
-
8
Kelso Shrug
2
3-8 reps
-
9
Glute Bridge Smith
1
3-8 reps
-
10
Frontal Lat Pullover
2
3-8 reps
-
11
Saggital Extension
2
3-8 reps
-
12
SA Wrist Curl
2
3-8 reps
-
13
Single Arm Pec Deck Fly
2
3-8 reps
-
14
SA Rear Delt Fly
2
3-8 reps
-
15
Cable Crunch
1
3-8 reps
-
16
45 Degree Extension
1
3-8 reps
-
17
Hip Adductor (Machine)
1
3-8 reps
-
18
Hip Abductor (Machine)
2
3-8 reps
-
19
Rotator Cuff Ir
2
3-8 reps
-
20
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
2
3-8 reps
-
2
SA Cuffed Hammer Curl
2
3-8 reps
-
3
Seated Tricep Pushdown
2
3-8 reps
-
4
SA Y Raise
2
3-8 reps
-
5
Single Leg Seated Hamstring Curl
2
3-8 reps
-
6
Unilateral Leg Extension
4
3-8 reps
-
7
SA Incline Chest Press
2
3-8 reps
-
8
Kelso Shrug
2
3-8 reps
-
9
Glute Bridge Smith
1
3-8 reps
-
10
Frontal Lat Pullover
2
3-8 reps
-
11
Saggital Extension
2
3-8 reps
-
12
SA Wrist Curl
2
3-8 reps
-
13
Single Arm Pec Deck Fly
2
3-8 reps
-
14
SA Rear Delt Fly
2
3-8 reps
-
15
Cable Crunch
1
3-8 reps
-
16
45 Degree Extension
1
3-8 reps
-
17
Hip Adductor (Machine)
1
3-8 reps
-
18
Hip Abductor (Machine)
2
3-8 reps
-
19
Rotator Cuff Ir
2
3-8 reps
-
20
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
2
3-8 reps
-
2
SA Cuffed Hammer Curl
2
3-8 reps
-
3
Seated Tricep Pushdown
2
3-8 reps
-
4
SA Y Raise
2
3-8 reps
-
5
Single Leg Seated Hamstring Curl
2
3-8 reps
-
6
Unilateral Leg Extension
4
3-8 reps
-
7
SA Incline Chest Press
2
3-8 reps
-
8
Kelso Shrug
2
3-8 reps
-
9
Glute Bridge Smith
1
3-8 reps
-
10
Frontal Lat Pullover
2
3-8 reps
-
11
Saggital Extension
2
3-8 reps
-
12
SA Wrist Curl
2
3-8 reps
-
13
Single Arm Pec Deck Fly
2
3-8 reps
-
14
SA Rear Delt Fly
2
3-8 reps
-
15
Cable Crunch
1
3-8 reps
-
16
45 Degree Extension
1
3-8 reps
-
17
Hip Adductor (Machine)
1
3-8 reps
-
18
Hip Abductor (Machine)
2
3-8 reps
-
19
Rotator Cuff Ir
2
3-8 reps
-
20
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
2
3-8 reps
-
2
SA Cuffed Hammer Curl
2
3-8 reps
-
3
Seated Tricep Pushdown
2
3-8 reps
-
4
SA Y Raise
2
3-8 reps
-
5
Single Leg Seated Hamstring Curl
2
3-8 reps
-
6
Unilateral Leg Extension
4
3-8 reps
-
7
SA Incline Chest Press
2
3-8 reps
-
8
Kelso Shrug
2
3-8 reps
-
9
Glute Bridge Smith
1
3-8 reps
-
10
Frontal Lat Pullover
2
3-8 reps
-
11
Saggital Extension
2
3-8 reps
-
12
SA Wrist Curl
2
3-8 reps
-
13
Single Arm Pec Deck Fly
2
3-8 reps
-
14
SA Rear Delt Fly
2
3-8 reps
-
15
Cable Crunch
1
3-8 reps
-
16
45 Degree Extension
1
3-8 reps
-
17
Hip Adductor (Machine)
1
3-8 reps
-
18
Hip Abductor (Machine)
2
3-8 reps
-
19
Rotator Cuff Ir
2
3-8 reps
-
20
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
2
3-8 reps
-
2
SA Cuffed Hammer Curl
2
3-8 reps
-
3
Seated Tricep Pushdown
2
3-8 reps
-
4
SA Y Raise
2
3-8 reps
-
5
Single Leg Seated Hamstring Curl
2
3-8 reps
-
6
Unilateral Leg Extension
4
3-8 reps
-
7
SA Incline Chest Press
2
3-8 reps
-
8
Kelso Shrug
2
3-8 reps
-
9
Glute Bridge Smith
1
3-8 reps
-
10
Frontal Lat Pullover
2
3-8 reps
-
11
Saggital Extension
2
3-8 reps
-
12
SA Wrist Curl
2
3-8 reps
-
13
Single Arm Pec Deck Fly
2
3-8 reps
-
14
SA Rear Delt Fly
2
3-8 reps
-
15
Cable Crunch
1
3-8 reps
-
16
45 Degree Extension
1
3-8 reps
-
17
Hip Adductor (Machine)
1
3-8 reps
-
18
Hip Abductor (Machine)
2
3-8 reps
-
19
Rotator Cuff Ir
2
3-8 reps
-
20
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
2
3-8 reps
-
2
SA Cuffed Hammer Curl
2
3-8 reps
-
3
Seated Tricep Pushdown
2
3-8 reps
-
4
SA Y Raise
2
3-8 reps
-
5
Single Leg Seated Hamstring Curl
2
3-8 reps
-
6
Unilateral Leg Extension
4
3-8 reps
-
7
SA Incline Chest Press
2
3-8 reps
-
8
Kelso Shrug
2
3-8 reps
-
9
Glute Bridge Smith
1
3-8 reps
-
10
Frontal Lat Pullover
2
3-8 reps
-
11
Saggital Extension
2
3-8 reps
-
12
SA Wrist Curl
2
3-8 reps
-
13
Single Arm Pec Deck Fly
2
3-8 reps
-
14
SA Rear Delt Fly
2
3-8 reps
-
15
Cable Crunch
1
3-8 reps
-
16
45 Degree Extension
1
3-8 reps
-
17
Hip Adductor (Machine)
1
3-8 reps
-
18
Hip Abductor (Machine)
2
3-8 reps
-
19
Rotator Cuff Ir
2
3-8 reps
-
20
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
2
3-8 reps
-
2
SA Cuffed Hammer Curl
2
3-8 reps
-
3
Seated Tricep Pushdown
2
3-8 reps
-
4
SA Y Raise
2
3-8 reps
-
5
Single Leg Seated Hamstring Curl
2
3-8 reps
-
6
Unilateral Leg Extension
4
3-8 reps
-
7
SA Incline Chest Press
2
3-8 reps
-
8
Kelso Shrug
2
3-8 reps
-
9
Glute Bridge Smith
1
3-8 reps
-
10
Frontal Lat Pullover
2
3-8 reps
-
11
Saggital Extension
2
3-8 reps
-
12
SA Wrist Curl
2
3-8 reps
-
13
Single Arm Pec Deck Fly
2
3-8 reps
-
14
SA Rear Delt Fly
2
3-8 reps
-
15
Cable Crunch
1
3-8 reps
-
16
45 Degree Extension
1
3-8 reps
-
17
Hip Adductor (Machine)
1
3-8 reps
-
18
Hip Abductor (Machine)
2
3-8 reps
-
19
Rotator Cuff Ir
2
3-8 reps
-
20
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
2
3-8 reps
-
2
SA Cuffed Hammer Curl
2
3-8 reps
-
3
Seated Tricep Pushdown
2
3-8 reps
-
4
SA Y Raise
2
3-8 reps
-
5
Single Leg Seated Hamstring Curl
2
3-8 reps
-
6
Unilateral Leg Extension
4
3-8 reps
-
7
SA Incline Chest Press
2
3-8 reps
-
8
Kelso Shrug
2
3-8 reps
-
9
Glute Bridge Smith
1
3-8 reps
-
10
Frontal Lat Pullover
2
3-8 reps
-
11
Saggital Extension
2
3-8 reps
-
12
SA Wrist Curl
2
3-8 reps
-
13
Single Arm Pec Deck Fly
2
3-8 reps
-
14
SA Rear Delt Fly
2
3-8 reps
-
15
Cable Crunch
1
3-8 reps
-
16
45 Degree Extension
1
3-8 reps
-
17
Hip Adductor (Machine)
1
3-8 reps
-
18
Hip Abductor (Machine)
2
3-8 reps
-
19
Rotator Cuff Ir
2
3-8 reps
-
20
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
2
3-8 reps
-
2
SA Cuffed Hammer Curl
2
3-8 reps
-
3
Seated Tricep Pushdown
2
3-8 reps
-
4
SA Y Raise
2
3-8 reps
-
5
Single Leg Seated Hamstring Curl
2
3-8 reps
-
6
Unilateral Leg Extension
4
3-8 reps
-
7
SA Incline Chest Press
2
3-8 reps
-
8
Kelso Shrug
2
3-8 reps
-
9
Glute Bridge Smith
1
3-8 reps
-
10
Frontal Lat Pullover
2
3-8 reps
-
11
Saggital Extension
2
3-8 reps
-
12
SA Wrist Curl
2
3-8 reps
-
13
Single Arm Pec Deck Fly
2
3-8 reps
-
14
SA Rear Delt Fly
2
3-8 reps
-
15
Cable Crunch
1
3-8 reps
-
16
45 Degree Extension
1
3-8 reps
-
17
Hip Adductor (Machine)
1
3-8 reps
-
18
Hip Abductor (Machine)
2
3-8 reps
-
19
Rotator Cuff Ir
2
3-8 reps
-
20
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
2
3-8 reps
-
2
SA Cuffed Hammer Curl
2
3-8 reps
-
3
Seated Tricep Pushdown
2
3-8 reps
-
4
SA Y Raise
2
3-8 reps
-
5
Single Leg Seated Hamstring Curl
2
3-8 reps
-
6
Unilateral Leg Extension
4
3-8 reps
-
7
SA Incline Chest Press
2
3-8 reps
-
8
Kelso Shrug
2
3-8 reps
-
9
Glute Bridge Smith
1
3-8 reps
-
10
Frontal Lat Pullover
2
3-8 reps
-
11
Saggital Extension
2
3-8 reps
-
12
SA Wrist Curl
2
3-8 reps
-
13
Single Arm Pec Deck Fly
2
3-8 reps
-
14
SA Rear Delt Fly
2
3-8 reps
-
15
Cable Crunch
1
3-8 reps
-
16
45 Degree Extension
1
3-8 reps
-
17
Hip Adductor (Machine)
1
3-8 reps
-
18
Hip Abductor (Machine)
2
3-8 reps
-
19
Rotator Cuff Ir
2
3-8 reps
-
20
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
2
3-8 reps
-
2
SA Cuffed Hammer Curl
2
3-8 reps
-
3
Seated Tricep Pushdown
2
3-8 reps
-
4
SA Y Raise
2
3-8 reps
-
5
Single Leg Seated Hamstring Curl
2
3-8 reps
-
6
Unilateral Leg Extension
4
3-8 reps
-
7
SA Incline Chest Press
2
3-8 reps
-
8
Kelso Shrug
2
3-8 reps
-
9
Glute Bridge Smith
1
3-8 reps
-
10
Frontal Lat Pullover
2
3-8 reps
-
11
Saggital Extension
2
3-8 reps
-
12
SA Wrist Curl
2
3-8 reps
-
13
Single Arm Pec Deck Fly
2
3-8 reps
-
14
SA Rear Delt Fly
2
3-8 reps
-
15
Cable Crunch
1
3-8 reps
-
16
45 Degree Extension
1
3-8 reps
-
17
Hip Adductor (Machine)
1
3-8 reps
-
18
Hip Abductor (Machine)
2
3-8 reps
-
19
Rotator Cuff Ir
2
3-8 reps
-
20
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
2
3-8 reps
-
2
SA Cuffed Hammer Curl
2
3-8 reps
-
3
Seated Tricep Pushdown
2
3-8 reps
-
4
SA Y Raise
2
3-8 reps
-
5
Single Leg Seated Hamstring Curl
2
3-8 reps
-
6
Unilateral Leg Extension
4
3-8 reps
-
7
SA Incline Chest Press
2
3-8 reps
-
8
Kelso Shrug
2
3-8 reps
-
9
Glute Bridge Smith
1
3-8 reps
-
10
Frontal Lat Pullover
2
3-8 reps
-
11
Saggital Extension
2
3-8 reps
-
12
SA Wrist Curl
2
3-8 reps
-
13
Single Arm Pec Deck Fly
2
3-8 reps
-
14
SA Rear Delt Fly
2
3-8 reps
-
15
Cable Crunch
1
3-8 reps
-
16
45 Degree Extension
1
3-8 reps
-
17
Hip Adductor (Machine)
1
3-8 reps
-
18
Hip Abductor (Machine)
2
3-8 reps
-
19
Rotator Cuff Ir
2
3-8 reps
-
20
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
2
3-8 reps
-
2
SA Cuffed Hammer Curl
2
3-8 reps
-
3
Seated Tricep Pushdown
2
3-8 reps
-
4
SA Y Raise
2
3-8 reps
-
5
Single Leg Seated Hamstring Curl
2
3-8 reps
-
6
Unilateral Leg Extension
4
3-8 reps
-
7
SA Incline Chest Press
2
3-8 reps
-
8
Kelso Shrug
2
3-8 reps
-
9
Glute Bridge Smith
1
3-8 reps
-
10
Frontal Lat Pullover
2
3-8 reps
-
11
Saggital Extension
2
3-8 reps
-
12
SA Wrist Curl
2
3-8 reps
-
13
Single Arm Pec Deck Fly
2
3-8 reps
-
14
SA Rear Delt Fly
2
3-8 reps
-
15
Cable Crunch
1
3-8 reps
-
16
45 Degree Extension
1
3-8 reps
-
17
Hip Adductor (Machine)
1
3-8 reps
-
18
Hip Abductor (Machine)
2
3-8 reps
-
19
Rotator Cuff Ir
2
3-8 reps
-
20
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
2
3-8 reps
-
2
SA Cuffed Hammer Curl
2
3-8 reps
-
3
Seated Tricep Pushdown
2
3-8 reps
-
4
SA Y Raise
2
3-8 reps
-
5
Single Leg Seated Hamstring Curl
2
3-8 reps
-
6
Unilateral Leg Extension
4
3-8 reps
-
7
SA Incline Chest Press
2
3-8 reps
-
8
Kelso Shrug
2
3-8 reps
-
9
Glute Bridge Smith
1
3-8 reps
-
10
Frontal Lat Pullover
2
3-8 reps
-
11
Saggital Extension
2
3-8 reps
-
12
SA Wrist Curl
2
3-8 reps
-
13
Single Arm Pec Deck Fly
2
3-8 reps
-
14
SA Rear Delt Fly
2
3-8 reps
-
15
Cable Crunch
1
3-8 reps
-
16
45 Degree Extension
1
3-8 reps
-
17
Hip Adductor (Machine)
1
3-8 reps
-
18
Hip Abductor (Machine)
2
3-8 reps
-
19
Rotator Cuff Ir
2
3-8 reps
-
20
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
2
3-8 reps
-
2
SA Cuffed Hammer Curl
2
3-8 reps
-
3
Seated Tricep Pushdown
2
3-8 reps
-
4
SA Y Raise
2
3-8 reps
-
5
Single Leg Seated Hamstring Curl
2
3-8 reps
-
6
Unilateral Leg Extension
4
3-8 reps
-
7
SA Incline Chest Press
2
3-8 reps
-
8
Kelso Shrug
2
3-8 reps
-
9
Glute Bridge Smith
1
3-8 reps
-
10
Frontal Lat Pullover
2
3-8 reps
-
11
Saggital Extension
2
3-8 reps
-
12
SA Wrist Curl
2
3-8 reps
-
13
Single Arm Pec Deck Fly
2
3-8 reps
-
14
SA Rear Delt Fly
2
3-8 reps
-
15
Cable Crunch
1
3-8 reps
-
16
45 Degree Extension
1
3-8 reps
-
17
Hip Adductor (Machine)
1
3-8 reps
-
18
Hip Abductor (Machine)
2
3-8 reps
-
19
Rotator Cuff Ir
2
3-8 reps
-
20
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
2
3-8 reps
-
2
SA Cuffed Hammer Curl
2
3-8 reps
-
3
Seated Tricep Pushdown
2
3-8 reps
-
4
SA Y Raise
2
3-8 reps
-
5
Single Leg Seated Hamstring Curl
2
3-8 reps
-
6
Unilateral Leg Extension
4
3-8 reps
-
7
SA Incline Chest Press
2
3-8 reps
-
8
Kelso Shrug
2
3-8 reps
-
9
Glute Bridge Smith
1
3-8 reps
-
10
Frontal Lat Pullover
2
3-8 reps
-
11
Saggital Extension
2
3-8 reps
-
12
SA Wrist Curl
2
3-8 reps
-
13
Single Arm Pec Deck Fly
2
3-8 reps
-
14
SA Rear Delt Fly
2
3-8 reps
-
15
Cable Crunch
1
3-8 reps
-
16
45 Degree Extension
1
3-8 reps
-
17
Hip Adductor (Machine)
1
3-8 reps
-
18
Hip Abductor (Machine)
2
3-8 reps
-
19
Rotator Cuff Ir
2
3-8 reps
-
20
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
2
3-8 reps
-
2
SA Cuffed Hammer Curl
2
3-8 reps
-
3
Seated Tricep Pushdown
2
3-8 reps
-
4
SA Y Raise
2
3-8 reps
-
5
Single Leg Seated Hamstring Curl
2
3-8 reps
-
6
Unilateral Leg Extension
4
3-8 reps
-
7
SA Incline Chest Press
2
3-8 reps
-
8
Kelso Shrug
2
3-8 reps
-
9
Glute Bridge Smith
1
3-8 reps
-
10
Frontal Lat Pullover
2
3-8 reps
-
11
Saggital Extension
2
3-8 reps
-
12
SA Wrist Curl
2
3-8 reps
-
13
Single Arm Pec Deck Fly
2
3-8 reps
-
14
SA Rear Delt Fly
2
3-8 reps
-
15
Cable Crunch
1
3-8 reps
-
16
45 Degree Extension
1
3-8 reps
-
17
Hip Adductor (Machine)
1
3-8 reps
-
18
Hip Abductor (Machine)
2
3-8 reps
-
19
Rotator Cuff Ir
2
3-8 reps
-
20
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
2
3-8 reps
-
2
SA Cuffed Hammer Curl
2
3-8 reps
-
3
Seated Tricep Pushdown
2
3-8 reps
-
4
SA Y Raise
2
3-8 reps
-
5
Single Leg Seated Hamstring Curl
2
3-8 reps
-
6
Unilateral Leg Extension
4
3-8 reps
-
7
SA Incline Chest Press
2
3-8 reps
-
8
Kelso Shrug
2
3-8 reps
-
9
Glute Bridge Smith
1
3-8 reps
-
10
Frontal Lat Pullover
2
3-8 reps
-
11
Saggital Extension
2
3-8 reps
-
12
SA Wrist Curl
2
3-8 reps
-
13
Single Arm Pec Deck Fly
2
3-8 reps
-
14
SA Rear Delt Fly
2
3-8 reps
-
15
Cable Crunch
1
3-8 reps
-
16
45 Degree Extension
1
3-8 reps
-
17
Hip Adductor (Machine)
1
3-8 reps
-
18
Hip Abductor (Machine)
2
3-8 reps
-
19
Rotator Cuff Ir
2
3-8 reps
-
20
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
2
3-8 reps
-
2
SA Cuffed Hammer Curl
2
3-8 reps
-
3
Seated Tricep Pushdown
2
3-8 reps
-
4
SA Y Raise
2
3-8 reps
-
5
Single Leg Seated Hamstring Curl
2
3-8 reps
-
6
Unilateral Leg Extension
4
3-8 reps
-
7
SA Incline Chest Press
2
3-8 reps
-
8
Kelso Shrug
2
3-8 reps
-
9
Glute Bridge Smith
1
3-8 reps
-
10
Frontal Lat Pullover
2
3-8 reps
-
11
Saggital Extension
2
3-8 reps
-
12
SA Wrist Curl
2
3-8 reps
-
13
Single Arm Pec Deck Fly
2
3-8 reps
-
14
SA Rear Delt Fly
2
3-8 reps
-
15
Cable Crunch
1
3-8 reps
-
16
45 Degree Extension
1
3-8 reps
-
17
Hip Adductor (Machine)
1
3-8 reps
-
18
Hip Abductor (Machine)
2
3-8 reps
-
19
Rotator Cuff Ir
2
3-8 reps
-
20
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
2
3-8 reps
-
2
SA Cuffed Hammer Curl
2
3-8 reps
-
3
Seated Tricep Pushdown
2
3-8 reps
-
4
SA Y Raise
2
3-8 reps
-
5
Single Leg Seated Hamstring Curl
2
3-8 reps
-
6
Unilateral Leg Extension
4
3-8 reps
-
7
SA Incline Chest Press
2
3-8 reps
-
8
Kelso Shrug
2
3-8 reps
-
9
Glute Bridge Smith
1
3-8 reps
-
10
Frontal Lat Pullover
2
3-8 reps
-
11
Saggital Extension
2
3-8 reps
-
12
SA Wrist Curl
2
3-8 reps
-
13
Single Arm Pec Deck Fly
2
3-8 reps
-
14
SA Rear Delt Fly
2
3-8 reps
-
15
Cable Crunch
1
3-8 reps
-
16
45 Degree Extension
1
3-8 reps
-
17
Hip Adductor (Machine)
1
3-8 reps
-
18
Hip Abductor (Machine)
2
3-8 reps
-
19
Rotator Cuff Ir
2
3-8 reps
-
20
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
2
3-8 reps
-
2
SA Cuffed Hammer Curl
2
3-8 reps
-
3
Seated Tricep Pushdown
2
3-8 reps
-
4
SA Y Raise
2
3-8 reps
-
5
Single Leg Seated Hamstring Curl
2
3-8 reps
-
6
Unilateral Leg Extension
4
3-8 reps
-
7
SA Incline Chest Press
2
3-8 reps
-
8
Kelso Shrug
2
3-8 reps
-
9
Glute Bridge Smith
1
3-8 reps
-
10
Frontal Lat Pullover
2
3-8 reps
-
11
Saggital Extension
2
3-8 reps
-
12
SA Wrist Curl
2
3-8 reps
-
13
Single Arm Pec Deck Fly
2
3-8 reps
-
14
SA Rear Delt Fly
2
3-8 reps
-
15
Cable Crunch
1
3-8 reps
-
16
45 Degree Extension
1
3-8 reps
-
17
Hip Adductor (Machine)
1
3-8 reps
-
18
Hip Abductor (Machine)
2
3-8 reps
-
19
Rotator Cuff Ir
2
3-8 reps
-
20
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
2
3-8 reps
-
2
SA Cuffed Hammer Curl
2
3-8 reps
-
3
Seated Tricep Pushdown
2
3-8 reps
-
4
SA Y Raise
2
3-8 reps
-
5
Single Leg Seated Hamstring Curl
2
3-8 reps
-
6
Unilateral Leg Extension
4
3-8 reps
-
7
SA Incline Chest Press
2
3-8 reps
-
8
Kelso Shrug
2
3-8 reps
-
9
Glute Bridge Smith
1
3-8 reps
-
10
Frontal Lat Pullover
2
3-8 reps
-
11
Saggital Extension
2
3-8 reps
-
12
SA Wrist Curl
2
3-8 reps
-
13
Single Arm Pec Deck Fly
2
3-8 reps
-
14
SA Rear Delt Fly
2
3-8 reps
-
15
Cable Crunch
1
3-8 reps
-
16
45 Degree Extension
1
3-8 reps
-
17
Hip Adductor (Machine)
1
3-8 reps
-
18
Hip Abductor (Machine)
2
3-8 reps
-
19
Rotator Cuff Ir
2
3-8 reps
-
20
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
2
3-8 reps
-
2
SA Cuffed Hammer Curl
2
3-8 reps
-
3
Seated Tricep Pushdown
2
3-8 reps
-
4
SA Y Raise
2
3-8 reps
-
5
Single Leg Seated Hamstring Curl
2
3-8 reps
-
6
Unilateral Leg Extension
4
3-8 reps
-
7
SA Incline Chest Press
2
3-8 reps
-
8
Kelso Shrug
2
3-8 reps
-
9
Glute Bridge Smith
1
3-8 reps
-
10
Frontal Lat Pullover
2
3-8 reps
-
11
Saggital Extension
2
3-8 reps
-
12
SA Wrist Curl
2
3-8 reps
-
13
Single Arm Pec Deck Fly
2
3-8 reps
-
14
SA Rear Delt Fly
2
3-8 reps
-
15
Cable Crunch
1
3-8 reps
-
16
45 Degree Extension
1
3-8 reps
-
17
Hip Adductor (Machine)
1
3-8 reps
-
18
Hip Abductor (Machine)
2
3-8 reps
-
19
Rotator Cuff Ir
2
3-8 reps
-
20
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
2
3-8 reps
-
2
SA Cuffed Hammer Curl
2
3-8 reps
-
3
Seated Tricep Pushdown
2
3-8 reps
-
4
SA Y Raise
2
3-8 reps
-
5
Single Leg Seated Hamstring Curl
2
3-8 reps
-
6
Unilateral Leg Extension
4
3-8 reps
-
7
SA Incline Chest Press
2
3-8 reps
-
8
Kelso Shrug
2
3-8 reps
-
9
Glute Bridge Smith
1
3-8 reps
-
10
Frontal Lat Pullover
2
3-8 reps
-
11
Saggital Extension
2
3-8 reps
-
12
SA Wrist Curl
2
3-8 reps
-
13
Single Arm Pec Deck Fly
2
3-8 reps
-
14
SA Rear Delt Fly
2
3-8 reps
-
15
Cable Crunch
1
3-8 reps
-
16
45 Degree Extension
1
3-8 reps
-
17
Hip Adductor (Machine)
1
3-8 reps
-
18
Hip Abductor (Machine)
2
3-8 reps
-
19
Rotator Cuff Ir
2
3-8 reps
-
20
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
2
3-8 reps
-
2
SA Cuffed Hammer Curl
2
3-8 reps
-
3
Seated Tricep Pushdown
2
3-8 reps
-
4
SA Y Raise
2
3-8 reps
-
5
Single Leg Seated Hamstring Curl
2
3-8 reps
-
6
Unilateral Leg Extension
4
3-8 reps
-
7
SA Incline Chest Press
2
3-8 reps
-
8
Kelso Shrug
2
3-8 reps
-
9
Glute Bridge Smith
1
3-8 reps
-
10
Frontal Lat Pullover
2
3-8 reps
-
11
Saggital Extension
2
3-8 reps
-
12
SA Wrist Curl
2
3-8 reps
-
13
Single Arm Pec Deck Fly
2
3-8 reps
-
14
SA Rear Delt Fly
2
3-8 reps
-
15
Cable Crunch
1
3-8 reps
-
16
45 Degree Extension
1
3-8 reps
-
17
Hip Adductor (Machine)
1
3-8 reps
-
18
Hip Abductor (Machine)
2
3-8 reps
-
19
Rotator Cuff Ir
2
3-8 reps
-
20
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
2
3-8 reps
-
2
SA Cuffed Hammer Curl
2
3-8 reps
-
3
Seated Tricep Pushdown
2
3-8 reps
-
4
SA Y Raise
2
3-8 reps
-
5
Single Leg Seated Hamstring Curl
2
3-8 reps
-
6
Unilateral Leg Extension
4
3-8 reps
-
7
SA Incline Chest Press
2
3-8 reps
-
8
Kelso Shrug
2
3-8 reps
-
9
Glute Bridge Smith
1
3-8 reps
-
10
Frontal Lat Pullover
2
3-8 reps
-
11
Saggital Extension
2
3-8 reps
-
12
SA Wrist Curl
2
3-8 reps
-
13
Single Arm Pec Deck Fly
2
3-8 reps
-
14
SA Rear Delt Fly
2
3-8 reps
-
15
Cable Crunch
1
3-8 reps
-
16
45 Degree Extension
1
3-8 reps
-
17
Hip Adductor (Machine)
1
3-8 reps
-
18
Hip Abductor (Machine)
2
3-8 reps
-
19
Rotator Cuff Ir
2
3-8 reps
-
20
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
2
3-8 reps
-
2
SA Cuffed Hammer Curl
2
3-8 reps
-
3
Seated Tricep Pushdown
2
3-8 reps
-
4
SA Y Raise
2
3-8 reps
-
5
Single Leg Seated Hamstring Curl
2
3-8 reps
-
6
Unilateral Leg Extension
4
3-8 reps
-
7
SA Incline Chest Press
2
3-8 reps
-
8
Kelso Shrug
2
3-8 reps
-
9
Glute Bridge Smith
1
3-8 reps
-
10
Frontal Lat Pullover
2
3-8 reps
-
11
Saggital Extension
2
3-8 reps
-
12
SA Wrist Curl
2
3-8 reps
-
13
Single Arm Pec Deck Fly
2
3-8 reps
-
14
SA Rear Delt Fly
2
3-8 reps
-
15
Cable Crunch
1
3-8 reps
-
16
45 Degree Extension
1
3-8 reps
-
17
Hip Adductor (Machine)
1
3-8 reps
-
18
Hip Abductor (Machine)
2
3-8 reps
-
19
Rotator Cuff Ir
2
3-8 reps
-
20
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
2
3-8 reps
-
2
SA Cuffed Hammer Curl
2
3-8 reps
-
3
Seated Tricep Pushdown
2
3-8 reps
-
4
SA Y Raise
2
3-8 reps
-
5
Single Leg Seated Hamstring Curl
2
3-8 reps
-
6
Unilateral Leg Extension
4
3-8 reps
-
7
SA Incline Chest Press
2
3-8 reps
-
8
Kelso Shrug
2
3-8 reps
-
9
Glute Bridge Smith
1
3-8 reps
-
10
Frontal Lat Pullover
2
3-8 reps
-
11
Saggital Extension
2
3-8 reps
-
12
SA Wrist Curl
2
3-8 reps
-
13
Single Arm Pec Deck Fly
2
3-8 reps
-
14
SA Rear Delt Fly
2
3-8 reps
-
15
Cable Crunch
1
3-8 reps
-
16
45 Degree Extension
1
3-8 reps
-
17
Hip Adductor (Machine)
1
3-8 reps
-
18
Hip Abductor (Machine)
2
3-8 reps
-
19
Rotator Cuff Ir
2
3-8 reps
-
20
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
2
3-8 reps
-
2
SA Cuffed Hammer Curl
2
3-8 reps
-
3
Seated Tricep Pushdown
2
3-8 reps
-
4
SA Y Raise
2
3-8 reps
-
5
Single Leg Seated Hamstring Curl
2
3-8 reps
-
6
Unilateral Leg Extension
4
3-8 reps
-
7
SA Incline Chest Press
2
3-8 reps
-
8
Kelso Shrug
2
3-8 reps
-
9
Glute Bridge Smith
1
3-8 reps
-
10
Frontal Lat Pullover
2
3-8 reps
-
11
Saggital Extension
2
3-8 reps
-
12
SA Wrist Curl
2
3-8 reps
-
13
Single Arm Pec Deck Fly
2
3-8 reps
-
14
SA Rear Delt Fly
2
3-8 reps
-
15
Cable Crunch
1
3-8 reps
-
16
45 Degree Extension
1
3-8 reps
-
17
Hip Adductor (Machine)
1
3-8 reps
-
18
Hip Abductor (Machine)
2
3-8 reps
-
19
Rotator Cuff Ir
2
3-8 reps
-
20
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
2
3-8 reps
-
2
SA Cuffed Hammer Curl
2
3-8 reps
-
3
Seated Tricep Pushdown
2
3-8 reps
-
4
SA Y Raise
2
3-8 reps
-
5
Single Leg Seated Hamstring Curl
2
3-8 reps
-
6
Unilateral Leg Extension
4
3-8 reps
-
7
SA Incline Chest Press
2
3-8 reps
-
8
Kelso Shrug
2
3-8 reps
-
9
Glute Bridge Smith
1
3-8 reps
-
10
Frontal Lat Pullover
2
3-8 reps
-
11
Saggital Extension
2
3-8 reps
-
12
SA Wrist Curl
2
3-8 reps
-
13
Single Arm Pec Deck Fly
2
3-8 reps
-
14
SA Rear Delt Fly
2
3-8 reps
-
15
Cable Crunch
1
3-8 reps
-
16
45 Degree Extension
1
3-8 reps
-
17
Hip Adductor (Machine)
1
3-8 reps
-
18
Hip Abductor (Machine)
2
3-8 reps
-
19
Rotator Cuff Ir
2
3-8 reps
-
20
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
2
3-8 reps
-
2
SA Cuffed Hammer Curl
2
3-8 reps
-
3
Seated Tricep Pushdown
2
3-8 reps
-
4
SA Y Raise
2
3-8 reps
-
5
Single Leg Seated Hamstring Curl
2
3-8 reps
-
6
Unilateral Leg Extension
4
3-8 reps
-
7
SA Incline Chest Press
2
3-8 reps
-
8
Kelso Shrug
2
3-8 reps
-
9
Glute Bridge Smith
1
3-8 reps
-
10
Frontal Lat Pullover
2
3-8 reps
-
11
Saggital Extension
2
3-8 reps
-
12
SA Wrist Curl
2
3-8 reps
-
13
Single Arm Pec Deck Fly
2
3-8 reps
-
14
SA Rear Delt Fly
2
3-8 reps
-
15
Cable Crunch
1
3-8 reps
-
16
45 Degree Extension
1
3-8 reps
-
17
Hip Adductor (Machine)
1
3-8 reps
-
18
Hip Abductor (Machine)
2
3-8 reps
-
19
Rotator Cuff Ir
2
3-8 reps
-
20
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
2
3-8 reps
-
2
SA Cuffed Hammer Curl
2
3-8 reps
-
3
Seated Tricep Pushdown
2
3-8 reps
-
4
SA Y Raise
2
3-8 reps
-
5
Single Leg Seated Hamstring Curl
2
3-8 reps
-
6
Unilateral Leg Extension
4
3-8 reps
-
7
SA Incline Chest Press
2
3-8 reps
-
8
Kelso Shrug
2
3-8 reps
-
9
Glute Bridge Smith
1
3-8 reps
-
10
Frontal Lat Pullover
2
3-8 reps
-
11
Saggital Extension
2
3-8 reps
-
12
SA Wrist Curl
2
3-8 reps
-
13
Single Arm Pec Deck Fly
2
3-8 reps
-
14
SA Rear Delt Fly
2
3-8 reps
-
15
Cable Crunch
1
3-8 reps
-
16
45 Degree Extension
1
3-8 reps
-
17
Hip Adductor (Machine)
1
3-8 reps
-
18
Hip Abductor (Machine)
2
3-8 reps
-
19
Rotator Cuff Ir
2
3-8 reps
-
20
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
2
3-8 reps
-
2
SA Cuffed Hammer Curl
2
3-8 reps
-
3
Seated Tricep Pushdown
2
3-8 reps
-
4
SA Y Raise
2
3-8 reps
-
5
Single Leg Seated Hamstring Curl
2
3-8 reps
-
6
Unilateral Leg Extension
4
3-8 reps
-
7
SA Incline Chest Press
2
3-8 reps
-
8
Kelso Shrug
2
3-8 reps
-
9
Glute Bridge Smith
1
3-8 reps
-
10
Frontal Lat Pullover
2
3-8 reps
-
11
Saggital Extension
2
3-8 reps
-
12
SA Wrist Curl
2
3-8 reps
-
13
Single Arm Pec Deck Fly
2
3-8 reps
-
14
SA Rear Delt Fly
2
3-8 reps
-
15
Cable Crunch
1
3-8 reps
-
16
45 Degree Extension
1
3-8 reps
-
17
Hip Adductor (Machine)
1
3-8 reps
-
18
Hip Abductor (Machine)
2
3-8 reps
-
19
Rotator Cuff Ir
2
3-8 reps
-
20
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
2
3-8 reps
-
2
SA Cuffed Hammer Curl
2
3-8 reps
-
3
Seated Tricep Pushdown
2
3-8 reps
-
4
SA Y Raise
2
3-8 reps
-
5
Single Leg Seated Hamstring Curl
2
3-8 reps
-
6
Unilateral Leg Extension
4
3-8 reps
-
7
SA Incline Chest Press
2
3-8 reps
-
8
Kelso Shrug
2
3-8 reps
-
9
Glute Bridge Smith
1
3-8 reps
-
10
Frontal Lat Pullover
2
3-8 reps
-
11
Saggital Extension
2
3-8 reps
-
12
SA Wrist Curl
2
3-8 reps
-
13
Single Arm Pec Deck Fly
2
3-8 reps
-
14
SA Rear Delt Fly
2
3-8 reps
-
15
Cable Crunch
1
3-8 reps
-
16
45 Degree Extension
1
3-8 reps
-
17
Hip Adductor (Machine)
1
3-8 reps
-
18
Hip Abductor (Machine)
2
3-8 reps
-
19
Rotator Cuff Ir
2
3-8 reps
-
20
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
2
3-8 reps
-
2
SA Cuffed Hammer Curl
2
3-8 reps
-
3
Seated Tricep Pushdown
2
3-8 reps
-
4
SA Y Raise
2
3-8 reps
-
5
Single Leg Seated Hamstring Curl
2
3-8 reps
-
6
Unilateral Leg Extension
4
3-8 reps
-
7
SA Incline Chest Press
2
3-8 reps
-
8
Kelso Shrug
2
3-8 reps
-
9
Glute Bridge Smith
1
3-8 reps
-
10
Frontal Lat Pullover
2
3-8 reps
-
11
Saggital Extension
2
3-8 reps
-
12
SA Wrist Curl
2
3-8 reps
-
13
Single Arm Pec Deck Fly
2
3-8 reps
-
14
SA Rear Delt Fly
2
3-8 reps
-
15
Cable Crunch
1
3-8 reps
-
16
45 Degree Extension
1
3-8 reps
-
17
Hip Adductor (Machine)
1
3-8 reps
-
18
Hip Abductor (Machine)
2
3-8 reps
-
19
Rotator Cuff Ir
2
3-8 reps
-
20
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
2
3-8 reps
-
2
SA Cuffed Hammer Curl
2
3-8 reps
-
3
Seated Tricep Pushdown
2
3-8 reps
-
4
SA Y Raise
2
3-8 reps
-
5
Single Leg Seated Hamstring Curl
2
3-8 reps
-
6
Unilateral Leg Extension
4
3-8 reps
-
7
SA Incline Chest Press
2
3-8 reps
-
8
Kelso Shrug
2
3-8 reps
-
9
Glute Bridge Smith
1
3-8 reps
-
10
Frontal Lat Pullover
2
3-8 reps
-
11
Saggital Extension
2
3-8 reps
-
12
SA Wrist Curl
2
3-8 reps
-
13
Single Arm Pec Deck Fly
2
3-8 reps
-
14
SA Rear Delt Fly
2
3-8 reps
-
15
Cable Crunch
1
3-8 reps
-
16
45 Degree Extension
1
3-8 reps
-
17
Hip Adductor (Machine)
1
3-8 reps
-
18
Hip Abductor (Machine)
2
3-8 reps
-
19
Rotator Cuff Ir
2
3-8 reps
-
20
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
2
3-8 reps
-
2
SA Cuffed Hammer Curl
2
3-8 reps
-
3
Seated Tricep Pushdown
2
3-8 reps
-
4
SA Y Raise
2
3-8 reps
-
5
Single Leg Seated Hamstring Curl
2
3-8 reps
-
6
Unilateral Leg Extension
4
3-8 reps
-
7
SA Incline Chest Press
2
3-8 reps
-
8
Kelso Shrug
2
3-8 reps
-
9
Glute Bridge Smith
1
3-8 reps
-
10
Frontal Lat Pullover
2
3-8 reps
-
11
Saggital Extension
2
3-8 reps
-
12
SA Wrist Curl
2
3-8 reps
-
13
Single Arm Pec Deck Fly
2
3-8 reps
-
14
SA Rear Delt Fly
2
3-8 reps
-
15
Cable Crunch
1
3-8 reps
-
16
45 Degree Extension
1
3-8 reps
-
17
Hip Adductor (Machine)
1
3-8 reps
-
18
Hip Abductor (Machine)
2
3-8 reps
-
19
Rotator Cuff Ir
2
3-8 reps
-
20
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
2
3-8 reps
-
2
SA Cuffed Hammer Curl
2
3-8 reps
-
3
Seated Tricep Pushdown
2
3-8 reps
-
4
SA Y Raise
2
3-8 reps
-
5
Single Leg Seated Hamstring Curl
2
3-8 reps
-
6
Unilateral Leg Extension
4
3-8 reps
-
7
SA Incline Chest Press
2
3-8 reps
-
8
Kelso Shrug
2
3-8 reps
-
9
Glute Bridge Smith
1
3-8 reps
-
10
Frontal Lat Pullover
2
3-8 reps
-
11
Saggital Extension
2
3-8 reps
-
12
SA Wrist Curl
2
3-8 reps
-
13
Single Arm Pec Deck Fly
2
3-8 reps
-
14
SA Rear Delt Fly
2
3-8 reps
-
15
Cable Crunch
1
3-8 reps
-
16
45 Degree Extension
1
3-8 reps
-
17
Hip Adductor (Machine)
1
3-8 reps
-
18
Hip Abductor (Machine)
2
3-8 reps
-
19
Rotator Cuff Ir
2
3-8 reps
-
20
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
2
3-8 reps
-
2
SA Cuffed Hammer Curl
2
3-8 reps
-
3
Seated Tricep Pushdown
2
3-8 reps
-
4
SA Y Raise
2
3-8 reps
-
5
Single Leg Seated Hamstring Curl
2
3-8 reps
-
6
Unilateral Leg Extension
4
3-8 reps
-
7
SA Incline Chest Press
2
3-8 reps
-
8
Kelso Shrug
2
3-8 reps
-
9
Glute Bridge Smith
1
3-8 reps
-
10
Frontal Lat Pullover
2
3-8 reps
-
11
Saggital Extension
2
3-8 reps
-
12
SA Wrist Curl
2
3-8 reps
-
13
Single Arm Pec Deck Fly
2
3-8 reps
-
14
SA Rear Delt Fly
2
3-8 reps
-
15
Cable Crunch
1
3-8 reps
-
16
45 Degree Extension
1
3-8 reps
-
17
Hip Adductor (Machine)
1
3-8 reps
-
18
Hip Abductor (Machine)
2
3-8 reps
-
19
Rotator Cuff Ir
2
3-8 reps
-
20
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
2
3-8 reps
-
2
SA Cuffed Hammer Curl
2
3-8 reps
-
3
Seated Tricep Pushdown
2
3-8 reps
-
4
SA Y Raise
2
3-8 reps
-
5
Single Leg Seated Hamstring Curl
2
3-8 reps
-
6
Unilateral Leg Extension
4
3-8 reps
-
7
SA Incline Chest Press
2
3-8 reps
-
8
Kelso Shrug
2
3-8 reps
-
9
Glute Bridge Smith
1
3-8 reps
-
10
Frontal Lat Pullover
2
3-8 reps
-
11
Saggital Extension
2
3-8 reps
-
12
SA Wrist Curl
2
3-8 reps
-
13
Single Arm Pec Deck Fly
2
3-8 reps
-
14
SA Rear Delt Fly
2
3-8 reps
-
15
Cable Crunch
1
3-8 reps
-
16
45 Degree Extension
1
3-8 reps
-
17
Hip Adductor (Machine)
1
3-8 reps
-
18
Hip Abductor (Machine)
2
3-8 reps
-
19
Rotator Cuff Ir
2
3-8 reps
-
20
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
2
3-8 reps
-
2
SA Cuffed Hammer Curl
2
3-8 reps
-
3
Seated Tricep Pushdown
2
3-8 reps
-
4
SA Y Raise
2
3-8 reps
-
5
Single Leg Seated Hamstring Curl
2
3-8 reps
-
6
Unilateral Leg Extension
4
3-8 reps
-
7
SA Incline Chest Press
2
3-8 reps
-
8
Kelso Shrug
2
3-8 reps
-
9
Glute Bridge Smith
1
3-8 reps
-
10
Frontal Lat Pullover
2
3-8 reps
-
11
Saggital Extension
2
3-8 reps
-
12
SA Wrist Curl
2
3-8 reps
-
13
Single Arm Pec Deck Fly
2
3-8 reps
-
14
SA Rear Delt Fly
2
3-8 reps
-
15
Cable Crunch
1
3-8 reps
-
16
45 Degree Extension
1
3-8 reps
-
17
Hip Adductor (Machine)
1
3-8 reps
-
18
Hip Abductor (Machine)
2
3-8 reps
-
19
Rotator Cuff Ir
2
3-8 reps
-
20
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
2
3-8 reps
-
2
SA Cuffed Hammer Curl
2
3-8 reps
-
3
Seated Tricep Pushdown
2
3-8 reps
-
4
SA Y Raise
2
3-8 reps
-
5
Single Leg Seated Hamstring Curl
2
3-8 reps
-
6
Unilateral Leg Extension
4
3-8 reps
-
7
SA Incline Chest Press
2
3-8 reps
-
8
Kelso Shrug
2
3-8 reps
-
9
Glute Bridge Smith
1
3-8 reps
-
10
Frontal Lat Pullover
2
3-8 reps
-
11
Saggital Extension
2
3-8 reps
-
12
SA Wrist Curl
2
3-8 reps
-
13
Single Arm Pec Deck Fly
2
3-8 reps
-
14
SA Rear Delt Fly
2
3-8 reps
-
15
Cable Crunch
1
3-8 reps
-
16
45 Degree Extension
1
3-8 reps
-
17
Hip Adductor (Machine)
1
3-8 reps
-
18
Hip Abductor (Machine)
2
3-8 reps
-
19
Rotator Cuff Ir
2
3-8 reps
-
20
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
2
3-8 reps
-
2
SA Cuffed Hammer Curl
2
3-8 reps
-
3
Seated Tricep Pushdown
2
3-8 reps
-
4
SA Y Raise
2
3-8 reps
-
5
Single Leg Seated Hamstring Curl
2
3-8 reps
-
6
Unilateral Leg Extension
4
3-8 reps
-
7
SA Incline Chest Press
2
3-8 reps
-
8
Kelso Shrug
2
3-8 reps
-
9
Glute Bridge Smith
1
3-8 reps
-
10
Frontal Lat Pullover
2
3-8 reps
-
11
Saggital Extension
2
3-8 reps
-
12
SA Wrist Curl
2
3-8 reps
-
13
Single Arm Pec Deck Fly
2
3-8 reps
-
14
SA Rear Delt Fly
2
3-8 reps
-
15
Cable Crunch
1
3-8 reps
-
16
45 Degree Extension
1
3-8 reps
-
17
Hip Adductor (Machine)
1
3-8 reps
-
18
Hip Abductor (Machine)
2
3-8 reps
-
19
Rotator Cuff Ir
2
3-8 reps
-
20
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
2
3-8 reps
-
2
SA Cuffed Hammer Curl
2
3-8 reps
-
3
Seated Tricep Pushdown
2
3-8 reps
-
4
SA Y Raise
2
3-8 reps
-
5
Single Leg Seated Hamstring Curl
2
3-8 reps
-
6
Unilateral Leg Extension
4
3-8 reps
-
7
SA Incline Chest Press
2
3-8 reps
-
8
Kelso Shrug
2
3-8 reps
-
9
Glute Bridge Smith
1
3-8 reps
-
10
Frontal Lat Pullover
2
3-8 reps
-
11
Saggital Extension
2
3-8 reps
-
12
SA Wrist Curl
2
3-8 reps
-
13
Single Arm Pec Deck Fly
2
3-8 reps
-
14
SA Rear Delt Fly
2
3-8 reps
-
15
Cable Crunch
1
3-8 reps
-
16
45 Degree Extension
1
3-8 reps
-
17
Hip Adductor (Machine)
1
3-8 reps
-
18
Hip Abductor (Machine)
2
3-8 reps
-
19
Rotator Cuff Ir
2
3-8 reps
-
20
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
2
3-8 reps
-
2
SA Cuffed Hammer Curl
2
3-8 reps
-
3
Seated Tricep Pushdown
2
3-8 reps
-
4
SA Y Raise
2
3-8 reps
-
5
Single Leg Seated Hamstring Curl
2
3-8 reps
-
6
Unilateral Leg Extension
4
3-8 reps
-
7
SA Incline Chest Press
2
3-8 reps
-
8
Kelso Shrug
2
3-8 reps
-
9
Glute Bridge Smith
1
3-8 reps
-
10
Frontal Lat Pullover
2
3-8 reps
-
11
Saggital Extension
2
3-8 reps
-
12
SA Wrist Curl
2
3-8 reps
-
13
Single Arm Pec Deck Fly
2
3-8 reps
-
14
SA Rear Delt Fly
2
3-8 reps
-
15
Cable Crunch
1
3-8 reps
-
16
45 Degree Extension
1
3-8 reps
-
17
Hip Adductor (Machine)
1
3-8 reps
-
18
Hip Abductor (Machine)
2
3-8 reps
-
19
Rotator Cuff Ir
2
3-8 reps
-
20
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
2
3-8 reps
-
2
SA Cuffed Hammer Curl
2
3-8 reps
-
3
Seated Tricep Pushdown
2
3-8 reps
-
4
SA Y Raise
2
3-8 reps
-
5
Single Leg Seated Hamstring Curl
2
3-8 reps
-
6
Unilateral Leg Extension
4
3-8 reps
-
7
SA Incline Chest Press
2
3-8 reps
-
8
Kelso Shrug
2
3-8 reps
-
9
Glute Bridge Smith
1
3-8 reps
-
10
Frontal Lat Pullover
2
3-8 reps
-
11
Saggital Extension
2
3-8 reps
-
12
SA Wrist Curl
2
3-8 reps
-
13
Single Arm Pec Deck Fly
2
3-8 reps
-
14
SA Rear Delt Fly
2
3-8 reps
-
15
Cable Crunch
1
3-8 reps
-
16
45 Degree Extension
1
3-8 reps
-
17
Hip Adductor (Machine)
1
3-8 reps
-
18
Hip Abductor (Machine)
2
3-8 reps
-
19
Rotator Cuff Ir
2
3-8 reps
-
20
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
2
3-8 reps
-
2
SA Cuffed Hammer Curl
2
3-8 reps
-
3
Seated Tricep Pushdown
2
3-8 reps
-
4
SA Y Raise
2
3-8 reps
-
5
Single Leg Seated Hamstring Curl
2
3-8 reps
-
6
Unilateral Leg Extension
4
3-8 reps
-
7
SA Incline Chest Press
2
3-8 reps
-
8
Kelso Shrug
2
3-8 reps
-
9
Glute Bridge Smith
1
3-8 reps
-
10
Frontal Lat Pullover
2
3-8 reps
-
11
Saggital Extension
2
3-8 reps
-
12
SA Wrist Curl
2
3-8 reps
-
13
Single Arm Pec Deck Fly
2
3-8 reps
-
14
SA Rear Delt Fly
2
3-8 reps
-
15
Cable Crunch
1
3-8 reps
-
16
45 Degree Extension
1
3-8 reps
-
17
Hip Adductor (Machine)
1
3-8 reps
-
18
Hip Abductor (Machine)
2
3-8 reps
-
19
Rotator Cuff Ir
2
3-8 reps
-
20
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
2
3-8 reps
-
2
SA Cuffed Hammer Curl
2
3-8 reps
-
3
Seated Tricep Pushdown
2
3-8 reps
-
4
SA Y Raise
2
3-8 reps
-
5
Single Leg Seated Hamstring Curl
2
3-8 reps
-
6
Unilateral Leg Extension
4
3-8 reps
-
7
SA Incline Chest Press
2
3-8 reps
-
8
Kelso Shrug
2
3-8 reps
-
9
Glute Bridge Smith
1
3-8 reps
-
10
Frontal Lat Pullover
2
3-8 reps
-
11
Saggital Extension
2
3-8 reps
-
12
SA Wrist Curl
2
3-8 reps
-
13
Single Arm Pec Deck Fly
2
3-8 reps
-
14
SA Rear Delt Fly
2
3-8 reps
-
15
Cable Crunch
1
3-8 reps
-
16
45 Degree Extension
1
3-8 reps
-
17
Hip Adductor (Machine)
1
3-8 reps
-
18
Hip Abductor (Machine)
2
3-8 reps
-
19
Rotator Cuff Ir
2
3-8 reps
-
20
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
2
3-8 reps
-
2
SA Cuffed Hammer Curl
2
3-8 reps
-
3
Seated Tricep Pushdown
2
3-8 reps
-
4
SA Y Raise
2
3-8 reps
-
5
Single Leg Seated Hamstring Curl
2
3-8 reps
-
6
Unilateral Leg Extension
4
3-8 reps
-
7
SA Incline Chest Press
2
3-8 reps
-
8
Kelso Shrug
2
3-8 reps
-
9
Glute Bridge Smith
1
3-8 reps
-
10
Frontal Lat Pullover
2
3-8 reps
-
11
Saggital Extension
2
3-8 reps
-
12
SA Wrist Curl
2
3-8 reps
-
13
Single Arm Pec Deck Fly
2
3-8 reps
-
14
SA Rear Delt Fly
2
3-8 reps
-
15
Cable Crunch
1
3-8 reps
-
16
45 Degree Extension
1
3-8 reps
-
17
Hip Adductor (Machine)
1
3-8 reps
-
18
Hip Abductor (Machine)
2
3-8 reps
-
19
Rotator Cuff Ir
2
3-8 reps
-
20
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
2
3-8 reps
-
2
SA Cuffed Hammer Curl
2
3-8 reps
-
3
Seated Tricep Pushdown
2
3-8 reps
-
4
SA Y Raise
2
3-8 reps
-
5
Single Leg Seated Hamstring Curl
2
3-8 reps
-
6
Unilateral Leg Extension
4
3-8 reps
-
7
SA Incline Chest Press
2
3-8 reps
-
8
Kelso Shrug
2
3-8 reps
-
9
Glute Bridge Smith
1
3-8 reps
-
10
Frontal Lat Pullover
2
3-8 reps
-
11
Saggital Extension
2
3-8 reps
-
12
SA Wrist Curl
2
3-8 reps
-
13
Single Arm Pec Deck Fly
2
3-8 reps
-
14
SA Rear Delt Fly
2
3-8 reps
-
15
Cable Crunch
1
3-8 reps
-
16
45 Degree Extension
1
3-8 reps
-
17
Hip Adductor (Machine)
1
3-8 reps
-
18
Hip Abductor (Machine)
2
3-8 reps
-
19
Rotator Cuff Ir
2
3-8 reps
-
20
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
2
3-8 reps
-
2
SA Cuffed Hammer Curl
2
3-8 reps
-
3
Seated Tricep Pushdown
2
3-8 reps
-
4
SA Y Raise
2
3-8 reps
-
5
Single Leg Seated Hamstring Curl
2
3-8 reps
-
6
Unilateral Leg Extension
4
3-8 reps
-
7
SA Incline Chest Press
2
3-8 reps
-
8
Kelso Shrug
2
3-8 reps
-
9
Glute Bridge Smith
1
3-8 reps
-
10
Frontal Lat Pullover
2
3-8 reps
-
11
Saggital Extension
2
3-8 reps
-
12
SA Wrist Curl
2
3-8 reps
-
13
Single Arm Pec Deck Fly
2
3-8 reps
-
14
SA Rear Delt Fly
2
3-8 reps
-
15
Cable Crunch
1
3-8 reps
-
16
45 Degree Extension
1
3-8 reps
-
17
Hip Adductor (Machine)
1
3-8 reps
-
18
Hip Abductor (Machine)
2
3-8 reps
-
19
Rotator Cuff Ir
2
3-8 reps
-
20
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
2
3-8 reps
-
2
SA Cuffed Hammer Curl
2
3-8 reps
-
3
Seated Tricep Pushdown
2
3-8 reps
-
4
SA Y Raise
2
3-8 reps
-
5
Single Leg Seated Hamstring Curl
2
3-8 reps
-
6
Unilateral Leg Extension
4
3-8 reps
-
7
SA Incline Chest Press
2
3-8 reps
-
8
Kelso Shrug
2
3-8 reps
-
9
Glute Bridge Smith
1
3-8 reps
-
10
Frontal Lat Pullover
2
3-8 reps
-
11
Saggital Extension
2
3-8 reps
-
12
SA Wrist Curl
2
3-8 reps
-
13
Single Arm Pec Deck Fly
2
3-8 reps
-
14
SA Rear Delt Fly
2
3-8 reps
-
15
Cable Crunch
1
3-8 reps
-
16
45 Degree Extension
1
3-8 reps
-
17
Hip Adductor (Machine)
1
3-8 reps
-
18
Hip Abductor (Machine)
2
3-8 reps
-
19
Rotator Cuff Ir
2
3-8 reps
-
20
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
2
3-8 reps
-
2
SA Cuffed Hammer Curl
2
3-8 reps
-
3
Seated Tricep Pushdown
2
3-8 reps
-
4
SA Y Raise
2
3-8 reps
-
5
Single Leg Seated Hamstring Curl
2
3-8 reps
-
6
Unilateral Leg Extension
4
3-8 reps
-
7
SA Incline Chest Press
2
3-8 reps
-
8
Kelso Shrug
2
3-8 reps
-
9
Glute Bridge Smith
1
3-8 reps
-
10
Frontal Lat Pullover
2
3-8 reps
-
11
Saggital Extension
2
3-8 reps
-
12
SA Wrist Curl
2
3-8 reps
-
13
Single Arm Pec Deck Fly
2
3-8 reps
-
14
SA Rear Delt Fly
2
3-8 reps
-
15
Cable Crunch
1
3-8 reps
-
16
45 Degree Extension
1
3-8 reps
-
17
Hip Adductor (Machine)
1
3-8 reps
-
18
Hip Abductor (Machine)
2
3-8 reps
-
19
Rotator Cuff Ir
2
3-8 reps
-
20
Single Leg Calf Raise Machine
2
3-8 reps
-
Week 1
1 / 18 Weeks
Day 1
1
SA Preacher Curl Cable (Bench)
2 Sets
3-8 Reps
-
2
SA Cuffed Hammer Curl
2 Sets
3-8 Reps
-
3
Seated Tricep Pushdown
2 Sets
3-8 Reps
-
4
SA Y Raise
2 Sets
3-8 Reps
-
5
Single Leg Seated Hamstring Curl
2 Sets
3-8 Reps
-
6
Unilateral Leg Extension
4 Sets
3-8 Reps
-
7
SA Incline Chest Press
2 Sets
3-8 Reps
-
8
Kelso Shrug
2 Sets
3-8 Reps
-
9
Glute Bridge Smith
1 Set
3-8 Reps
-
10
Frontal Lat Pullover
2 Sets
3-8 Reps
-
11
Saggital Extension
2 Sets
3-8 Reps
-
12
SA Wrist Curl
2 Sets
3-8 Reps
-
13
Single Arm Pec Deck Fly
2 Sets
3-8 Reps
-
14
SA Rear Delt Fly
2 Sets
3-8 Reps
-
15
Cable Crunch
1 Set
3-8 Reps
-
16
45 Degree Extension
1 Set
3-8 Reps
-
17
Hip Adductor (Machine)
1 Set
3-8 Reps
-
18
Hip Abductor (Machine)
2 Sets
3-8 Reps
-
19
Rotator Cuff Ir
2 Sets
3-8 Reps
-
20
Single Leg Calf Raise Machine
2 Sets
3-8 Reps
-
Day 2
1
SA Preacher Curl Cable (Bench)
2 Sets
3-8 Reps
-
2
SA Cuffed Hammer Curl
2 Sets
3-8 Reps
-
3
Seated Tricep Pushdown
2 Sets
3-8 Reps
-
4
SA Y Raise
2 Sets
3-8 Reps
-
5
Single Leg Seated Hamstring Curl
2 Sets
3-8 Reps
-
6
Unilateral Leg Extension
4 Sets
3-8 Reps
-
7
SA Incline Chest Press
2 Sets
3-8 Reps
-
8
Kelso Shrug
2 Sets
3-8 Reps
-
9
Glute Bridge Smith
1 Set
3-8 Reps
-
10
Frontal Lat Pullover
2 Sets
3-8 Reps
-
11
Saggital Extension
2 Sets
3-8 Reps
-
12
SA Wrist Curl
2 Sets
3-8 Reps
-
13
Single Arm Pec Deck Fly
2 Sets
3-8 Reps
-
14
SA Rear Delt Fly
2 Sets
3-8 Reps
-
15
Cable Crunch
1 Set
3-8 Reps
-
16
45 Degree Extension
1 Set
3-8 Reps
-
17
Hip Adductor (Machine)
1 Set
3-8 Reps
-
18
Hip Abductor (Machine)
2 Sets
3-8 Reps
-
19
Rotator Cuff Ir
2 Sets
3-8 Reps
-
20
Single Leg Calf Raise Machine
2 Sets
3-8 Reps
-
Day 3
1
SA Preacher Curl Cable (Bench)
2 Sets
3-8 Reps
-
2
SA Cuffed Hammer Curl
2 Sets
3-8 Reps
-
3
Seated Tricep Pushdown
2 Sets
3-8 Reps
-
4
SA Y Raise
2 Sets
3-8 Reps
-
5
Single Leg Seated Hamstring Curl
2 Sets
3-8 Reps
-
6
Unilateral Leg Extension
4 Sets
3-8 Reps
-
7
SA Incline Chest Press
2 Sets
3-8 Reps
-
8
Kelso Shrug
2 Sets
3-8 Reps
-
9
Glute Bridge Smith
1 Set
3-8 Reps
-
10
Frontal Lat Pullover
2 Sets
3-8 Reps
-
11
Saggital Extension
2 Sets
3-8 Reps
-
12
SA Wrist Curl
2 Sets
3-8 Reps
-
13
Single Arm Pec Deck Fly
2 Sets
3-8 Reps
-
14
SA Rear Delt Fly
2 Sets
3-8 Reps
-
15
Cable Crunch
1 Set
3-8 Reps
-
16
45 Degree Extension
1 Set
3-8 Reps
-
17
Hip Adductor (Machine)
1 Set
3-8 Reps
-
18
Hip Abductor (Machine)
2 Sets
3-8 Reps
-
19
Rotator Cuff Ir
2 Sets
3-8 Reps
-
20
Single Leg Calf Raise Machine
2 Sets
3-8 Reps
-
Day 4
1
SA Preacher Curl Cable (Bench)
2 Sets
3-8 Reps
-
2
SA Cuffed Hammer Curl
2 Sets
3-8 Reps
-
3
Seated Tricep Pushdown
2 Sets
3-8 Reps
-
4
SA Y Raise
2 Sets
3-8 Reps
-
5
Single Leg Seated Hamstring Curl
2 Sets
3-8 Reps
-
6
Unilateral Leg Extension
4 Sets
3-8 Reps
-
7
SA Incline Chest Press
2 Sets
3-8 Reps
-
8
Kelso Shrug
2 Sets
3-8 Reps
-
9
Glute Bridge Smith
1 Set
3-8 Reps
-
10
Frontal Lat Pullover
2 Sets
3-8 Reps
-
11
Saggital Extension
2 Sets
3-8 Reps
-
12
SA Wrist Curl
2 Sets
3-8 Reps
-
13
Single Arm Pec Deck Fly
2 Sets
3-8 Reps
-
14
SA Rear Delt Fly
2 Sets
3-8 Reps
-
15
Cable Crunch
1 Set
3-8 Reps
-
16
45 Degree Extension
1 Set
3-8 Reps
-
17
Hip Adductor (Machine)
1 Set
3-8 Reps
-
18
Hip Abductor (Machine)
2 Sets
3-8 Reps
-
19
Rotator Cuff Ir
2 Sets
3-8 Reps
-
20
Single Leg Calf Raise Machine
2 Sets
3-8 Reps
-