Program Description
To be goated x2
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedAug 12, 2024 05:53
- Last EditedJun 18, 2025 10:37

Summary
Unleash your potential with this 12-week program designed to push your limits and transform your physique. Committing to five days a week, you'll engage in a diverse range of exercises, including barbell and dumbbell variations, to build strength and muscle across all major muscle groups. Each session is crafted to challenge your endurance and elevate your performance, ensuring you break through plateaus and achieve your fitness goals. Get ready to redefine your limits and embrace the journey to a stronger you!
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)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Chest Press (Machine)
4
12 reps
-
5
Front Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Chest Press (Machine)
4
12 reps
-
5
Front Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Chest Press (Machine)
4
12 reps
-
5
Front Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Chest Press (Machine)
4
12 reps
-
5
Front Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Chest Press (Machine)
4
12 reps
-
5
Front Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Chest Press (Machine)
4
12 reps
-
5
Front Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Chest Press (Machine)
4
12 reps
-
5
Front Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Chest Press (Machine)
4
12 reps
-
5
Front Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Chest Press (Machine)
4
12 reps
-
5
Front Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Chest Press (Machine)
4
12 reps
-
5
Front Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Chest Press (Machine)
4
12 reps
-
5
Front Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
12 reps
-
2
Incline Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Chest Press (Machine)
4
12 reps
-
5
Front Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 6
2
Bent Over Row (Barbell)
4
12 reps
RPE 6
3
Hammer Curl (Cable)
4
12 reps
RPE 6
4
Face Pull
4
12 reps
RPE 6
5
Spider Curl
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 6
2
Bent Over Row (Barbell)
4
12 reps
RPE 6
3
Hammer Curl (Cable)
4
12 reps
RPE 6
4
Face Pull
4
12 reps
RPE 6
5
Spider Curl
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 6
2
Bent Over Row (Barbell)
4
12 reps
RPE 6
3
Hammer Curl (Cable)
4
12 reps
RPE 6
4
Face Pull
4
12 reps
RPE 6
5
Spider Curl
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 6
2
Bent Over Row (Barbell)
4
12 reps
RPE 6
3
Hammer Curl (Cable)
4
12 reps
RPE 6
4
Face Pull
4
12 reps
RPE 6
5
Spider Curl
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 6
2
Bent Over Row (Barbell)
4
12 reps
RPE 6
3
Hammer Curl (Cable)
4
12 reps
RPE 6
4
Face Pull
4
12 reps
RPE 6
5
Spider Curl
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 6
2
Bent Over Row (Barbell)
4
12 reps
RPE 6
3
Hammer Curl (Cable)
4
12 reps
RPE 6
4
Face Pull
4
12 reps
RPE 6
5
Spider Curl
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 6
2
Bent Over Row (Barbell)
4
12 reps
RPE 6
3
Hammer Curl (Cable)
4
12 reps
RPE 6
4
Face Pull
4
12 reps
RPE 6
5
Spider Curl
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 6
2
Bent Over Row (Barbell)
4
12 reps
RPE 6
3
Hammer Curl (Cable)
4
12 reps
RPE 6
4
Face Pull
4
12 reps
RPE 6
5
Spider Curl
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 6
2
Bent Over Row (Barbell)
4
12 reps
RPE 6
3
Hammer Curl (Cable)
4
12 reps
RPE 6
4
Face Pull
4
12 reps
RPE 6
5
Spider Curl
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 6
2
Bent Over Row (Barbell)
4
12 reps
RPE 6
3
Hammer Curl (Cable)
4
12 reps
RPE 6
4
Face Pull
4
12 reps
RPE 6
5
Spider Curl
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 6
2
Bent Over Row (Barbell)
4
12 reps
RPE 6
3
Hammer Curl (Cable)
4
12 reps
RPE 6
4
Face Pull
4
12 reps
RPE 6
5
Spider Curl
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 6
2
Bent Over Row (Barbell)
4
12 reps
RPE 6
3
Hammer Curl (Cable)
4
12 reps
RPE 6
4
Face Pull
4
12 reps
RPE 6
5
Spider Curl
4
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Abs Crunch (Bodyweight)
4
50 reps
-
6
Plank
4
1 mins
-
7
Sit Up
4
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Abs Crunch (Bodyweight)
4
50 reps
-
6
Plank
4
1 mins
-
7
Sit Up
4
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Abs Crunch (Bodyweight)
4
50 reps
-
6
Plank
4
1 mins
-
7
Sit Up
4
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Abs Crunch (Bodyweight)
4
50 reps
-
6
Plank
4
1 mins
-
7
Sit Up
4
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Abs Crunch (Bodyweight)
4
50 reps
-
6
Plank
4
1 mins
-
7
Sit Up
4
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Abs Crunch (Bodyweight)
4
50 reps
-
6
Plank
4
1 mins
-
7
Sit Up
4
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Abs Crunch (Bodyweight)
4
50 reps
-
6
Plank
4
1 mins
-
7
Sit Up
4
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Abs Crunch (Bodyweight)
4
50 reps
-
6
Plank
4
1 mins
-
7
Sit Up
4
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Abs Crunch (Bodyweight)
4
50 reps
-
6
Plank
4
1 mins
-
7
Sit Up
4
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Abs Crunch (Bodyweight)
4
50 reps
-
6
Plank
4
1 mins
-
7
Sit Up
4
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Abs Crunch (Bodyweight)
4
50 reps
-
6
Plank
4
1 mins
-
7
Sit Up
4
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
12 reps
-
2
Leg Extension
4
12 reps
-
3
Romanian Deadlift (Dumbbell)
4
12 reps
-
4
Standing Calf Raise
4
12 reps
-
5
Abs Crunch (Bodyweight)
4
50 reps
-
6
Plank
4
1 mins
-
7
Sit Up
4
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Tricep Pushdown (Cable)
4
12 reps
-
5
Tricep Extension (Machine)
4
12 reps
-
6
Overhead Extension (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Tricep Pushdown (Cable)
4
12 reps
-
5
Tricep Extension (Machine)
4
12 reps
-
6
Overhead Extension (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Tricep Pushdown (Cable)
4
12 reps
-
5
Tricep Extension (Machine)
4
12 reps
-
6
Overhead Extension (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Tricep Pushdown (Cable)
4
12 reps
-
5
Tricep Extension (Machine)
4
12 reps
-
6
Overhead Extension (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Tricep Pushdown (Cable)
4
12 reps
-
5
Tricep Extension (Machine)
4
12 reps
-
6
Overhead Extension (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Tricep Pushdown (Cable)
4
12 reps
-
5
Tricep Extension (Machine)
4
12 reps
-
6
Overhead Extension (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Tricep Pushdown (Cable)
4
12 reps
-
5
Tricep Extension (Machine)
4
12 reps
-
6
Overhead Extension (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Tricep Pushdown (Cable)
4
12 reps
-
5
Tricep Extension (Machine)
4
12 reps
-
6
Overhead Extension (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Tricep Pushdown (Cable)
4
12 reps
-
5
Tricep Extension (Machine)
4
12 reps
-
6
Overhead Extension (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Tricep Pushdown (Cable)
4
12 reps
-
5
Tricep Extension (Machine)
4
12 reps
-
6
Overhead Extension (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Tricep Pushdown (Cable)
4
12 reps
-
5
Tricep Extension (Machine)
4
12 reps
-
6
Overhead Extension (Dumbbell)
4
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Bench Press (Dumbbell)
4
12 reps
-
3
Decline Bench Press (Dumbbell)
4
12 reps
-
4
Tricep Pushdown (Cable)
4
12 reps
-
5
Tricep Extension (Machine)
4
12 reps
-
6
Overhead Extension (Dumbbell)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
High Pull
4
12 reps
-
3
Bicep Curl (Barbell)
4
12 reps
-
4
Incline Curl (Dumbbell)
4
12 reps
-
5
Hammer Curl (Cable)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
High Pull
4
12 reps
-
3
Bicep Curl (Barbell)
4
12 reps
-
4
Incline Curl (Dumbbell)
4
12 reps
-
5
Hammer Curl (Cable)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
High Pull
4
12 reps
-
3
Bicep Curl (Barbell)
4
12 reps
-
4
Incline Curl (Dumbbell)
4
12 reps
-
5
Hammer Curl (Cable)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
High Pull
4
12 reps
-
3
Bicep Curl (Barbell)
4
12 reps
-
4
Incline Curl (Dumbbell)
4
12 reps
-
5
Hammer Curl (Cable)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
High Pull
4
12 reps
-
3
Bicep Curl (Barbell)
4
12 reps
-
4
Incline Curl (Dumbbell)
4
12 reps
-
5
Hammer Curl (Cable)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
High Pull
4
12 reps
-
3
Bicep Curl (Barbell)
4
12 reps
-
4
Incline Curl (Dumbbell)
4
12 reps
-
5
Hammer Curl (Cable)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
High Pull
4
12 reps
-
3
Bicep Curl (Barbell)
4
12 reps
-
4
Incline Curl (Dumbbell)
4
12 reps
-
5
Hammer Curl (Cable)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
High Pull
4
12 reps
-
3
Bicep Curl (Barbell)
4
12 reps
-
4
Incline Curl (Dumbbell)
4
12 reps
-
5
Hammer Curl (Cable)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
High Pull
4
12 reps
-
3
Bicep Curl (Barbell)
4
12 reps
-
4
Incline Curl (Dumbbell)
4
12 reps
-
5
Hammer Curl (Cable)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
High Pull
4
12 reps
-
3
Bicep Curl (Barbell)
4
12 reps
-
4
Incline Curl (Dumbbell)
4
12 reps
-
5
Hammer Curl (Cable)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
High Pull
4
12 reps
-
3
Bicep Curl (Barbell)
4
12 reps
-
4
Incline Curl (Dumbbell)
4
12 reps
-
5
Hammer Curl (Cable)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
-
2
High Pull
4
12 reps
-
3
Bicep Curl (Barbell)
4
12 reps
-
4
Incline Curl (Dumbbell)
4
12 reps
-
5
Hammer Curl (Cable)
4
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)4 Sets
12 Reps
-
2
Incline Bench Press (Dumbbell)4 Sets
12 Reps
-
3
Decline Bench Press (Dumbbell)4 Sets
12 Reps
-
4
Chest Press (Machine)4 Sets
12 Reps
-
5
Front Raise4 Sets
12 Reps
-
Day 2
1
Lat Pulldown4 Sets
12 Reps
@6
2
Bent Over Row (Barbell)4 Sets
12 Reps
@6
3
Hammer Curl (Cable)4 Sets
12 Reps
@6
4
Face Pull4 Sets
12 Reps
@6
5
Spider Curl4 Sets
12 Reps
@6
Day 5
1
Lat Pulldown4 Sets
12 Reps
-
2
High Pull4 Sets
12 Reps
-
3
Bicep Curl (Barbell)4 Sets
12 Reps
-
4
Incline Curl (Dumbbell)4 Sets
12 Reps
-
5
Hammer Curl (Cable)4 Sets
12 Reps
-
Day 4
1
Bench Press (Barbell)4 Sets
12 Reps
-
2
Bench Press (Dumbbell)4 Sets
12 Reps
-
3
Decline Bench Press (Dumbbell)4 Sets
12 Reps
-
4
Tricep Pushdown (Cable)4 Sets
12 Reps
-
5
Tricep Extension (Machine)4 Sets
12 Reps
-
6
Overhead Extension (Dumbbell)4 Sets
12 Reps
-
Day 3
1
Leg Press4 Sets
12 Reps
-
2
Leg Extension4 Sets
12 Reps
-
3
Romanian Deadlift (Dumbbell)4 Sets
12 Reps
-
4
Standing Calf Raise4 Sets
12 Reps
-
5
Abs Crunch (Bodyweight)4 Sets
50 Reps
-
6
Plank4 Sets
1 mins
-
7
Sit Up4 Sets
50 Reps
-