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by Kelsey parker
1 athletes joined

Program Description

Make bald omni man proud

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 14, 2025 01:22
  • Last Edited
    Dec 16, 2025 07:22
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.9%
Front Delts
13.6%
Biceps
10.5%
Upper Back
10.3%
Chest
9.7%
Middle Delts
7.2%
Lats
6.7%
Quadriceps
5.6%
Hamstrings
5.6%
Forearms
4.6%
Abductors
4.6%
Glutes
4.6%
Rear Delts
2.1%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
12 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
1
1
12 reps
8 reps
-
-
3
Chest Press (Machine)
2
1
8 reps
6 reps
-
-
4
Bench Press (Paused)
2
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
7
Wide Grip Lat Pulldown
2
8-12 reps
-
8
Lat Pulldown (Close Grip)
2
8-12 reps
-
9
Preacher Curl (EZ Bar)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
12 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
1
1
12 reps
8 reps
-
-
3
Chest Press (Machine)
2
1
8 reps
6 reps
-
-
4
Bench Press (Paused)
2
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
7
Wide Grip Lat Pulldown
2
8-12 reps
-
8
Lat Pulldown (Close Grip)
2
8-12 reps
-
9
Preacher Curl (EZ Bar)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
12 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
1
1
12 reps
8 reps
-
-
3
Chest Press (Machine)
2
1
8 reps
6 reps
-
-
4
Bench Press (Paused)
2
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
7
Wide Grip Lat Pulldown
2
8-12 reps
-
8
Lat Pulldown (Close Grip)
2
8-12 reps
-
9
Preacher Curl (EZ Bar)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
12 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
1
1
12 reps
8 reps
-
-
3
Chest Press (Machine)
2
1
8 reps
6 reps
-
-
4
Bench Press (Paused)
2
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
7
Wide Grip Lat Pulldown
2
8-12 reps
-
8
Lat Pulldown (Close Grip)
2
8-12 reps
-
9
Preacher Curl (EZ Bar)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
12 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
1
1
12 reps
8 reps
-
-
3
Chest Press (Machine)
2
1
8 reps
6 reps
-
-
4
Bench Press (Paused)
2
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
7
Wide Grip Lat Pulldown
2
8-12 reps
-
8
Lat Pulldown (Close Grip)
2
8-12 reps
-
9
Preacher Curl (EZ Bar)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
12 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
1
1
12 reps
8 reps
-
-
3
Chest Press (Machine)
2
1
8 reps
6 reps
-
-
4
Bench Press (Paused)
2
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
7
Wide Grip Lat Pulldown
2
8-12 reps
-
8
Lat Pulldown (Close Grip)
2
8-12 reps
-
9
Preacher Curl (EZ Bar)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
12 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
1
1
12 reps
8 reps
-
-
3
Chest Press (Machine)
2
1
8 reps
6 reps
-
-
4
Bench Press (Paused)
2
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
7
Wide Grip Lat Pulldown
2
8-12 reps
-
8
Lat Pulldown (Close Grip)
2
8-12 reps
-
9
Preacher Curl (EZ Bar)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
2
12 reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
1
1
12 reps
8 reps
-
-
3
Chest Press (Machine)
2
1
8 reps
6 reps
-
-
4
Bench Press (Paused)
2
8 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Shoulder Press (Machine)
2
8 reps
-
7
Wide Grip Lat Pulldown
2
8-12 reps
-
8
Lat Pulldown (Close Grip)
2
8-12 reps
-
9
Preacher Curl (EZ Bar)
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
-
2
Lying Leg Curl
3
8 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
-
2
Lying Leg Curl
3
8 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
-
2
Lying Leg Curl
3
8 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
-
2
Lying Leg Curl
3
8 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
-
2
Lying Leg Curl
3
8 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
-
2
Lying Leg Curl
3
8 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
-
2
Lying Leg Curl
3
8 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
12 reps
-
2
Lying Leg Curl
3
8 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
20 reps
-
2
Wide Grip Lat Pulldown
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Dip (Weighted)
2
6-8 reps
-
6
Preacher Curl (EZ Bar)
3
6-8 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
T-Bar Row
2
8 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
20 reps
-
2
Wide Grip Lat Pulldown
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Dip (Weighted)
2
6-8 reps
-
6
Preacher Curl (EZ Bar)
3
6-8 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
T-Bar Row
2
8 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
20 reps
-
2
Wide Grip Lat Pulldown
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Dip (Weighted)
2
6-8 reps
-
6
Preacher Curl (EZ Bar)
3
6-8 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
T-Bar Row
2
8 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
20 reps
-
2
Wide Grip Lat Pulldown
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Dip (Weighted)
2
6-8 reps
-
6
Preacher Curl (EZ Bar)
3
6-8 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
T-Bar Row
2
8 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
20 reps
-
2
Wide Grip Lat Pulldown
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Dip (Weighted)
2
6-8 reps
-
6
Preacher Curl (EZ Bar)
3
6-8 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
T-Bar Row
2
8 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
20 reps
-
2
Wide Grip Lat Pulldown
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Dip (Weighted)
2
6-8 reps
-
6
Preacher Curl (EZ Bar)
3
6-8 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
T-Bar Row
2
8 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
20 reps
-
2
Wide Grip Lat Pulldown
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Dip (Weighted)
2
6-8 reps
-
6
Preacher Curl (EZ Bar)
3
6-8 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
T-Bar Row
2
8 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
2
20 reps
-
2
Wide Grip Lat Pulldown
2
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Dip (Weighted)
2
6-8 reps
-
6
Preacher Curl (EZ Bar)
3
6-8 reps
-
7
Hammer Curl (Dumbbell)
3
12 reps
-
8
T-Bar Row
2
8 reps
-
9
Shrug (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Wide Grip Lat Pulldown
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
8 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Dip (Bodyweight)
3
12 reps
-
7
Tricep Extension (Cable)
3
6-8 reps
-
8
Overhead Tricep Extension (Cable)
2
8 reps
-
9
Preacher Curl (EZ Bar)
3
6-8 reps
-
10
Wrist Curls
2
12 reps
-
11
Hammer Curl (Dumbbell)
2
12 reps
-
12
Shrug (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Wide Grip Lat Pulldown
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
8 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Dip (Bodyweight)
3
12 reps
-
7
Tricep Extension (Cable)
3
6-8 reps
-
8
Overhead Tricep Extension (Cable)
2
8 reps
-
9
Preacher Curl (EZ Bar)
3
6-8 reps
-
10
Wrist Curls
2
12 reps
-
11
Hammer Curl (Dumbbell)
2
12 reps
-
12
Shrug (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Wide Grip Lat Pulldown
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
8 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Dip (Bodyweight)
3
12 reps
-
7
Tricep Extension (Cable)
3
6-8 reps
-
8
Overhead Tricep Extension (Cable)
2
8 reps
-
9
Preacher Curl (EZ Bar)
3
6-8 reps
-
10
Wrist Curls
2
12 reps
-
11
Hammer Curl (Dumbbell)
2
12 reps
-
12
Shrug (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Wide Grip Lat Pulldown
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
8 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Dip (Bodyweight)
3
12 reps
-
7
Tricep Extension (Cable)
3
6-8 reps
-
8
Overhead Tricep Extension (Cable)
2
8 reps
-
9
Preacher Curl (EZ Bar)
3
6-8 reps
-
10
Wrist Curls
2
12 reps
-
11
Hammer Curl (Dumbbell)
2
12 reps
-
12
Shrug (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Wide Grip Lat Pulldown
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
8 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Dip (Bodyweight)
3
12 reps
-
7
Tricep Extension (Cable)
3
6-8 reps
-
8
Overhead Tricep Extension (Cable)
2
8 reps
-
9
Preacher Curl (EZ Bar)
3
6-8 reps
-
10
Wrist Curls
2
12 reps
-
11
Hammer Curl (Dumbbell)
2
12 reps
-
12
Shrug (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Wide Grip Lat Pulldown
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
8 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Dip (Bodyweight)
3
12 reps
-
7
Tricep Extension (Cable)
3
6-8 reps
-
8
Overhead Tricep Extension (Cable)
2
8 reps
-
9
Preacher Curl (EZ Bar)
3
6-8 reps
-
10
Wrist Curls
2
12 reps
-
11
Hammer Curl (Dumbbell)
2
12 reps
-
12
Shrug (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Wide Grip Lat Pulldown
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
8 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Dip (Bodyweight)
3
12 reps
-
7
Tricep Extension (Cable)
3
6-8 reps
-
8
Overhead Tricep Extension (Cable)
2
8 reps
-
9
Preacher Curl (EZ Bar)
3
6-8 reps
-
10
Wrist Curls
2
12 reps
-
11
Hammer Curl (Dumbbell)
2
12 reps
-
12
Shrug (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Chest Fly (Machine)
3
12 reps
-
3
Wide Grip Lat Pulldown
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
8 reps
-
5
Shoulder Press (Machine)
3
12 reps
-
6
Dip (Bodyweight)
3
12 reps
-
7
Tricep Extension (Cable)
3
6-8 reps
-
8
Overhead Tricep Extension (Cable)
2
8 reps
-
9
Preacher Curl (EZ Bar)
3
6-8 reps
-
10
Wrist Curls
2
12 reps
-
11
Hammer Curl (Dumbbell)
2
12 reps
-
12
Shrug (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Lying Leg Curl
2
8 reps
-
3
Hip Abductor (Machine)
3
12 reps
-
4
Leg Press (45 Degrees)
3
8-12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Dip (Bodyweight)
2 Sets
12 Reps
-
2
Pull-Up (Neutral Grip, Bodyweight)
1 Set
1 Set
12 Reps
8 Reps
-
-
3
Chest Press (Machine)
2 Sets
1 Set
8 Reps
6 Reps
-
-
4
Bench Press (Paused)
2 Sets
8 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
6
Shoulder Press (Machine)
2 Sets
8 Reps
-
7
Wide Grip Lat Pulldown
2 Sets
8-12 Reps
-
8
Lat Pulldown (Close Grip)
2 Sets
8-12 Reps
-
9
Preacher Curl (EZ Bar)
3 Sets
6-8 Reps
-
Day 2
1
Leg Extension
2 Sets
12 Reps
-
2
Lying Leg Curl
3 Sets
8 Reps
-
3
Hip Abductor (Machine)
3 Sets
12 Reps
-
4
Leg Press (45 Degrees)
3 Sets
8-12 Reps
-
Day 3
1
Push Up
2 Sets
20 Reps
-
2
Wide Grip Lat Pulldown
2 Sets
8-12 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
4
Tricep Extension (Cable)
3 Sets
8 Reps
-
5
Dip (Weighted)
2 Sets
6-8 Reps
-
6
Preacher Curl (EZ Bar)
3 Sets
6-8 Reps
-
7
Hammer Curl (Dumbbell)
3 Sets
12 Reps
-
8
T-Bar Row
2 Sets
8 Reps
-
9
Shrug (Dumbbell)
3 Sets
12 Reps
-
Day 4
1
Bench Press (Barbell)
2 Sets
8 Reps
-
2
Chest Fly (Machine)
3 Sets
12 Reps
-
3
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
-
4
Lateral Raise (Dumbbell)
2 Sets
8 Reps
-
5
Shoulder Press (Machine)
3 Sets
12 Reps
-
6
Dip (Bodyweight)
3 Sets
12 Reps
-
7
Tricep Extension (Cable)
3 Sets
6-8 Reps
-
8
Overhead Tricep Extension (Cable)
2 Sets
8 Reps
-
9
Preacher Curl (EZ Bar)
3 Sets
6-8 Reps
-
10
Wrist Curls
2 Sets
12 Reps
-
11
Hammer Curl (Dumbbell)
2 Sets
12 Reps
-
12
Shrug (Dumbbell)
3 Sets
12 Reps
-
Day 5
1
Leg Extension
3 Sets
12 Reps
-
2
Lying Leg Curl
2 Sets
8 Reps
-
3
Hip Abductor (Machine)
3 Sets
12 Reps
-
4
Leg Press (45 Degrees)
3 Sets
8-12 Reps
-