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BoostcampPNG

Jimjim 2026

by Hans K.

Program Description

Kõhulihased väga trimmi!!

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 07, 2025 07:31
  • Last Edited
    Jan 03, 2026 08:39
Muscle Engagement
Front
Back
MuscleSet
Abs
21%
Front Delts
9.3%
Triceps
9.3%
Upper Back
8.6%
Middle Delts
7.4%
Biceps
7.2%
Hamstrings
7.1%
Chest
5.6%
Lats
5.5%
Glutes
5.1%
Quadriceps
4.1%
Lower Back
3.3%
Rear Delts
2.2%
Calves
1.9%
Forearms
1.3%
Adductors
0.7%
Abductors
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Lying Tricep Extension (Barbell)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Shoulder Press (Plate Loaded)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Lying Tricep Extension (Barbell)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Shoulder Press (Plate Loaded)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Lying Tricep Extension (Barbell)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Shoulder Press (Plate Loaded)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Lying Tricep Extension (Barbell)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Shoulder Press (Plate Loaded)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Lying Tricep Extension (Barbell)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Shoulder Press (Plate Loaded)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Lying Tricep Extension (Barbell)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Shoulder Press (Plate Loaded)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Lying Tricep Extension (Barbell)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Shoulder Press (Plate Loaded)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Lying Tricep Extension (Barbell)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Shoulder Press (Plate Loaded)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Lying Tricep Extension (Barbell)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Shoulder Press (Plate Loaded)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Lying Tricep Extension (Barbell)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Shoulder Press (Plate Loaded)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Lying Tricep Extension (Barbell)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Shoulder Press (Plate Loaded)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
-
2
Lying Tricep Extension (Barbell)
3
-
3
V-Handle Tricep Pushdown (Cable)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Bicep Curl (Dumbbell)
3
-
6
Shoulder Press (Plate Loaded)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Bent Over Row (Barbell)
3
-
3
Seated Row (Cable)
3
-
4
Cable Crunch
3
-
5
Hanging Leg Raise
3
-
6
Plank
3
-
7
Hyperextension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Bent Over Row (Barbell)
3
-
3
Seated Row (Cable)
3
-
4
Cable Crunch
3
-
5
Hanging Leg Raise
3
-
6
Plank
3
-
7
Hyperextension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Bent Over Row (Barbell)
3
-
3
Seated Row (Cable)
3
-
4
Cable Crunch
3
-
5
Hanging Leg Raise
3
-
6
Plank
3
-
7
Hyperextension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Bent Over Row (Barbell)
3
-
3
Seated Row (Cable)
3
-
4
Cable Crunch
3
-
5
Hanging Leg Raise
3
-
6
Plank
3
-
7
Hyperextension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Bent Over Row (Barbell)
3
-
3
Seated Row (Cable)
3
-
4
Cable Crunch
3
-
5
Hanging Leg Raise
3
-
6
Plank
3
-
7
Hyperextension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Bent Over Row (Barbell)
3
-
3
Seated Row (Cable)
3
-
4
Cable Crunch
3
-
5
Hanging Leg Raise
3
-
6
Plank
3
-
7
Hyperextension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Bent Over Row (Barbell)
3
-
3
Seated Row (Cable)
3
-
4
Cable Crunch
3
-
5
Hanging Leg Raise
3
-
6
Plank
3
-
7
Hyperextension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Bent Over Row (Barbell)
3
-
3
Seated Row (Cable)
3
-
4
Cable Crunch
3
-
5
Hanging Leg Raise
3
-
6
Plank
3
-
7
Hyperextension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Bent Over Row (Barbell)
3
-
3
Seated Row (Cable)
3
-
4
Cable Crunch
3
-
5
Hanging Leg Raise
3
-
6
Plank
3
-
7
Hyperextension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Bent Over Row (Barbell)
3
-
3
Seated Row (Cable)
3
-
4
Cable Crunch
3
-
5
Hanging Leg Raise
3
-
6
Plank
3
-
7
Hyperextension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Bent Over Row (Barbell)
3
-
3
Seated Row (Cable)
3
-
4
Cable Crunch
3
-
5
Hanging Leg Raise
3
-
6
Plank
3
-
7
Hyperextension
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
-
2
Bent Over Row (Barbell)
3
-
3
Seated Row (Cable)
3
-
4
Cable Crunch
3
-
5
Hanging Leg Raise
3
-
6
Plank
3
-
7
Hyperextension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
-
2
Russian Twist (Dumbbell)
3
-
3
Decline Crunch
2
-
4
Ab Wheel
2
-
5
Reverse Abs Crunch (Bodyweight)
3
-
6
Hip Bridge March
1
-
7
Hanging Leg Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
-
2
Russian Twist (Dumbbell)
3
-
3
Decline Crunch
2
-
4
Ab Wheel
2
-
5
Reverse Abs Crunch (Bodyweight)
3
-
6
Hip Bridge March
1
-
7
Hanging Leg Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
-
2
Russian Twist (Dumbbell)
3
-
3
Decline Crunch
2
-
4
Ab Wheel
2
-
5
Reverse Abs Crunch (Bodyweight)
3
-
6
Hip Bridge March
1
-
7
Hanging Leg Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
-
2
Russian Twist (Dumbbell)
3
-
3
Decline Crunch
2
-
4
Ab Wheel
2
-
5
Reverse Abs Crunch (Bodyweight)
3
-
6
Hip Bridge March
1
-
7
Hanging Leg Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
-
2
Russian Twist (Dumbbell)
3
-
3
Decline Crunch
2
-
4
Ab Wheel
2
-
5
Reverse Abs Crunch (Bodyweight)
3
-
6
Hip Bridge March
1
-
7
Hanging Leg Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
-
2
Russian Twist (Dumbbell)
3
-
3
Decline Crunch
2
-
4
Ab Wheel
2
-
5
Reverse Abs Crunch (Bodyweight)
3
-
6
Hip Bridge March
1
-
7
Hanging Leg Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
-
2
Russian Twist (Dumbbell)
3
-
3
Decline Crunch
2
-
4
Ab Wheel
2
-
5
Reverse Abs Crunch (Bodyweight)
3
-
6
Hip Bridge March
1
-
7
Hanging Leg Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
-
2
Russian Twist (Dumbbell)
3
-
3
Decline Crunch
2
-
4
Ab Wheel
2
-
5
Reverse Abs Crunch (Bodyweight)
3
-
6
Hip Bridge March
1
-
7
Hanging Leg Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
-
2
Russian Twist (Dumbbell)
3
-
3
Decline Crunch
2
-
4
Ab Wheel
2
-
5
Reverse Abs Crunch (Bodyweight)
3
-
6
Hip Bridge March
1
-
7
Hanging Leg Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
-
2
Russian Twist (Dumbbell)
3
-
3
Decline Crunch
2
-
4
Ab Wheel
2
-
5
Reverse Abs Crunch (Bodyweight)
3
-
6
Hip Bridge March
1
-
7
Hanging Leg Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
-
2
Russian Twist (Dumbbell)
3
-
3
Decline Crunch
2
-
4
Ab Wheel
2
-
5
Reverse Abs Crunch (Bodyweight)
3
-
6
Hip Bridge March
1
-
7
Hanging Leg Raise
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
1
-
2
Russian Twist (Dumbbell)
3
-
3
Decline Crunch
2
-
4
Ab Wheel
2
-
5
Reverse Abs Crunch (Bodyweight)
3
-
6
Hip Bridge March
1
-
7
Hanging Leg Raise
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Squat (Smith Machine)
3
-
3
Calf Raise (Bodyweight)
3
-
4
Leg Press
3
-
5
Leg Curl
3
-
6
Ab Wheel
3
-
7
Plank
3
-
8
Reverse Abs Crunch (Bodyweight)
3
-
9
Lat Pulldown
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Squat (Smith Machine)
3
-
3
Calf Raise (Bodyweight)
3
-
4
Leg Press
3
-
5
Leg Curl
3
-
6
Ab Wheel
3
-
7
Plank
3
-
8
Reverse Abs Crunch (Bodyweight)
3
-
9
Lat Pulldown
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Squat (Smith Machine)
3
-
3
Calf Raise (Bodyweight)
3
-
4
Leg Press
3
-
5
Leg Curl
3
-
6
Ab Wheel
3
-
7
Plank
3
-
8
Reverse Abs Crunch (Bodyweight)
3
-
9
Lat Pulldown
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Squat (Smith Machine)
3
-
3
Calf Raise (Bodyweight)
3
-
4
Leg Press
3
-
5
Leg Curl
3
-
6
Ab Wheel
3
-
7
Plank
3
-
8
Reverse Abs Crunch (Bodyweight)
3
-
9
Lat Pulldown
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Squat (Smith Machine)
3
-
3
Calf Raise (Bodyweight)
3
-
4
Leg Press
3
-
5
Leg Curl
3
-
6
Ab Wheel
3
-
7
Plank
3
-
8
Reverse Abs Crunch (Bodyweight)
3
-
9
Lat Pulldown
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Squat (Smith Machine)
3
-
3
Calf Raise (Bodyweight)
3
-
4
Leg Press
3
-
5
Leg Curl
3
-
6
Ab Wheel
3
-
7
Plank
3
-
8
Reverse Abs Crunch (Bodyweight)
3
-
9
Lat Pulldown
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Squat (Smith Machine)
3
-
3
Calf Raise (Bodyweight)
3
-
4
Leg Press
3
-
5
Leg Curl
3
-
6
Ab Wheel
3
-
7
Plank
3
-
8
Reverse Abs Crunch (Bodyweight)
3
-
9
Lat Pulldown
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Squat (Smith Machine)
3
-
3
Calf Raise (Bodyweight)
3
-
4
Leg Press
3
-
5
Leg Curl
3
-
6
Ab Wheel
3
-
7
Plank
3
-
8
Reverse Abs Crunch (Bodyweight)
3
-
9
Lat Pulldown
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Squat (Smith Machine)
3
-
3
Calf Raise (Bodyweight)
3
-
4
Leg Press
3
-
5
Leg Curl
3
-
6
Ab Wheel
3
-
7
Plank
3
-
8
Reverse Abs Crunch (Bodyweight)
3
-
9
Lat Pulldown
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Squat (Smith Machine)
3
-
3
Calf Raise (Bodyweight)
3
-
4
Leg Press
3
-
5
Leg Curl
3
-
6
Ab Wheel
3
-
7
Plank
3
-
8
Reverse Abs Crunch (Bodyweight)
3
-
9
Lat Pulldown
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Squat (Smith Machine)
3
-
3
Calf Raise (Bodyweight)
3
-
4
Leg Press
3
-
5
Leg Curl
3
-
6
Ab Wheel
3
-
7
Plank
3
-
8
Reverse Abs Crunch (Bodyweight)
3
-
9
Lat Pulldown
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
-
2
Squat (Smith Machine)
3
-
3
Calf Raise (Bodyweight)
3
-
4
Leg Press
3
-
5
Leg Curl
3
-
6
Ab Wheel
3
-
7
Plank
3
-
8
Reverse Abs Crunch (Bodyweight)
3
-
9
Lat Pulldown
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
-
2
Overhead Press (Barbell)
3
-
3
Chest Fly (Cable)
3
-
4
French Press
3
-
5
Cable Crossover
3
-
6
Upright Row (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
-
2
Overhead Press (Barbell)
3
-
3
Chest Fly (Cable)
3
-
4
French Press
3
-
5
Cable Crossover
3
-
6
Upright Row (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
-
2
Overhead Press (Barbell)
3
-
3
Chest Fly (Cable)
3
-
4
French Press
3
-
5
Cable Crossover
3
-
6
Upright Row (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
-
2
Overhead Press (Barbell)
3
-
3
Chest Fly (Cable)
3
-
4
French Press
3
-
5
Cable Crossover
3
-
6
Upright Row (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
-
2
Overhead Press (Barbell)
3
-
3
Chest Fly (Cable)
3
-
4
French Press
3
-
5
Cable Crossover
3
-
6
Upright Row (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
-
2
Overhead Press (Barbell)
3
-
3
Chest Fly (Cable)
3
-
4
French Press
3
-
5
Cable Crossover
3
-
6
Upright Row (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
-
2
Overhead Press (Barbell)
3
-
3
Chest Fly (Cable)
3
-
4
French Press
3
-
5
Cable Crossover
3
-
6
Upright Row (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
-
2
Overhead Press (Barbell)
3
-
3
Chest Fly (Cable)
3
-
4
French Press
3
-
5
Cable Crossover
3
-
6
Upright Row (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
-
2
Overhead Press (Barbell)
3
-
3
Chest Fly (Cable)
3
-
4
French Press
3
-
5
Cable Crossover
3
-
6
Upright Row (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
-
2
Overhead Press (Barbell)
3
-
3
Chest Fly (Cable)
3
-
4
French Press
3
-
5
Cable Crossover
3
-
6
Upright Row (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
-
2
Overhead Press (Barbell)
3
-
3
Chest Fly (Cable)
3
-
4
French Press
3
-
5
Cable Crossover
3
-
6
Upright Row (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
-
2
Overhead Press (Barbell)
3
-
3
Chest Fly (Cable)
3
-
4
French Press
3
-
5
Cable Crossover
3
-
6
Upright Row (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
-
2
Lying Tricep Extension (Barbell)
3 Sets
-
3
V-Handle Tricep Pushdown (Cable)
3 Sets
-
4
Lateral Raise (Dumbbell)
3 Sets
-
5
Bicep Curl (Dumbbell)
3 Sets
-
6
Shoulder Press (Plate Loaded)
3 Sets
-
Day 2
1
Pull-Up (Bodyweight)
3 Sets
-
2
Bent Over Row (Barbell)
3 Sets
-
3
Seated Row (Cable)
3 Sets
-
4
Cable Crunch
3 Sets
-
5
Hanging Leg Raise
3 Sets
-
6
Plank
3 Sets
-
7
Hyperextension
3 Sets
-
Day 3
1
Plank
1 Set
-
2
Russian Twist (Dumbbell)
3 Sets
-
3
Decline Crunch
2 Sets
-
4
Ab Wheel
2 Sets
-
5
Reverse Abs Crunch (Bodyweight)
3 Sets
-
6
Hip Bridge March
1 Set
-
7
Hanging Leg Raise
1 Set
-
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
-
2
Squat (Smith Machine)
3 Sets
-
3
Calf Raise (Bodyweight)
3 Sets
-
4
Leg Press
3 Sets
-
5
Leg Curl
3 Sets
-
6
Ab Wheel
3 Sets
-
7
Plank
3 Sets
-
8
Reverse Abs Crunch (Bodyweight)
3 Sets
-
9
Lat Pulldown
1 Set
-
Day 5
1
Bicep Curl (EZ Bar)
3 Sets
-
2
Overhead Press (Barbell)
3 Sets
-
3
Chest Fly (Cable)
3 Sets
-
4
French Press
3 Sets
-
5
Cable Crossover
3 Sets
-
6
Upright Row (Cable)
3 Sets
-
7
Rear Delt Fly (Cable)
3 Sets
-