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Anterior Posterior Split

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Program Description

**Anterior Posterior Split** is an 8-week program designed to optimize muscle growth and strength through a balanced approach targeting both the anterior (front) and posterior (back) muscle groups. With 32 training sessions spread across the weeks, this program emphasizes double progression—allowing you to increase weights or reps while maintaining a 0-1 RIR (reps in reserve) for maximum intensity. Expect to engage in a variety of machine-based exercises that effectively isolate and develop your chest, shoulders, back, and legs, all while incorporating ample rest periods to enhance recovery and performance. Get ready to elevate your lifting game and achieve your physique goals!

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 16, 2025 12:28
  • Last Edited
    Dec 16, 2025 10:40
Muscle Engagement
Front
Back
MuscleSet
Front Delts
10.5%
Triceps
10.5%
Upper Back
10.5%
Lats
10.5%
Chest
9%
Biceps
8.2%
Forearms
7.8%
Quadriceps
6%
Hamstrings
6%
Middle Delts
4.5%
Glutes
3.7%
Abs
3.7%
Calves
3%
Abductors
2.2%
Rear Delts
1.5%
Adductors
1.5%
Lower Back
0.7%
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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
Pec Deck (Machine)
2
4-8 reps
-
2
Incline Bench Press (Smith Machine)
2
4-8 reps
-
3
Lateral Raise (Machine)
2
4-8 reps
-
4
Shoulder Press (Machine)
1
4-8 reps
-
5
Tricep Extension (Cable)
2
4-8 reps
-
6
Seated Dip (Machine)
2
4-8 reps
-
7
Leg Extension
2
4-8 reps
-
8
Leg Press
1
4-8 reps
-
9
Hip Adductor (Machine)
1
4-8 reps
-
10
Abs Crunch (Machine)
2
4-8 reps
-
11
Wrist Extension (Dumbbell)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
4-8 reps
-
2
Incline Bench Press (Smith Machine)
2
4-8 reps
-
3
Lateral Raise (Machine)
2
4-8 reps
-
4
Shoulder Press (Machine)
1
4-8 reps
-
5
Tricep Extension (Cable)
2
4-8 reps
-
6
Seated Dip (Machine)
2
4-8 reps
-
7
Leg Extension
2
4-8 reps
-
8
Leg Press
1
4-8 reps
-
9
Hip Adductor (Machine)
1
4-8 reps
-
10
Abs Crunch (Machine)
2
4-8 reps
-
11
Wrist Extension (Dumbbell)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
4-8 reps
-
2
Incline Bench Press (Smith Machine)
2
4-8 reps
-
3
Lateral Raise (Machine)
2
4-8 reps
-
4
Shoulder Press (Machine)
1
4-8 reps
-
5
Tricep Extension (Cable)
2
4-8 reps
-
6
Seated Dip (Machine)
2
4-8 reps
-
7
Leg Extension
2
4-8 reps
-
8
Leg Press
1
4-8 reps
-
9
Hip Adductor (Machine)
1
4-8 reps
-
10
Abs Crunch (Machine)
2
4-8 reps
-
11
Wrist Extension (Dumbbell)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
4-8 reps
-
2
Incline Bench Press (Smith Machine)
2
4-8 reps
-
3
Lateral Raise (Machine)
2
4-8 reps
-
4
Shoulder Press (Machine)
1
4-8 reps
-
5
Tricep Extension (Cable)
2
4-8 reps
-
6
Seated Dip (Machine)
2
4-8 reps
-
7
Leg Extension
2
4-8 reps
-
8
Leg Press
1
4-8 reps
-
9
Hip Adductor (Machine)
1
4-8 reps
-
10
Abs Crunch (Machine)
2
4-8 reps
-
11
Wrist Extension (Dumbbell)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
4-8 reps
-
2
Incline Bench Press (Smith Machine)
2
4-8 reps
-
3
Lateral Raise (Machine)
2
4-8 reps
-
4
Shoulder Press (Machine)
1
4-8 reps
-
5
Tricep Extension (Cable)
2
4-8 reps
-
6
Seated Dip (Machine)
2
4-8 reps
-
7
Leg Extension
2
4-8 reps
-
8
Leg Press
1
4-8 reps
-
9
Hip Adductor (Machine)
1
4-8 reps
-
10
Abs Crunch (Machine)
2
4-8 reps
-
11
Wrist Extension (Dumbbell)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
4-8 reps
-
2
Incline Bench Press (Smith Machine)
2
4-8 reps
-
3
Lateral Raise (Machine)
2
4-8 reps
-
4
Shoulder Press (Machine)
1
4-8 reps
-
5
Tricep Extension (Cable)
2
4-8 reps
-
6
Seated Dip (Machine)
2
4-8 reps
-
7
Leg Extension
2
4-8 reps
-
8
Leg Press
1
4-8 reps
-
9
Hip Adductor (Machine)
1
4-8 reps
-
10
Abs Crunch (Machine)
2
4-8 reps
-
11
Wrist Extension (Dumbbell)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
4-8 reps
-
2
Incline Bench Press (Smith Machine)
2
4-8 reps
-
3
Lateral Raise (Machine)
2
4-8 reps
-
4
Shoulder Press (Machine)
1
4-8 reps
-
5
Tricep Extension (Cable)
2
4-8 reps
-
6
Seated Dip (Machine)
2
4-8 reps
-
7
Leg Extension
2
4-8 reps
-
8
Leg Press
1
4-8 reps
-
9
Hip Adductor (Machine)
1
4-8 reps
-
10
Abs Crunch (Machine)
2
4-8 reps
-
11
Wrist Extension (Dumbbell)
2
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
4-8 reps
-
2
Incline Bench Press (Smith Machine)
2
4-8 reps
-
3
Lateral Raise (Machine)
2
4-8 reps
-
4
Shoulder Press (Machine)
1
4-8 reps
-
5
Tricep Extension (Cable)
2
4-8 reps
-
6
Seated Dip (Machine)
2
4-8 reps
-
7
Leg Extension
2
4-8 reps
-
8
Leg Press
1
4-8 reps
-
9
Hip Adductor (Machine)
1
4-8 reps
-
10
Abs Crunch (Machine)
2
4-8 reps
-
11
Wrist Extension (Dumbbell)
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Lat Pulldown (Single Arm)
1
4-8 reps
-
4
Preacher Curl (Machine)
2
4-8 reps
-
5
Seated Hamstring Curl
2
4-8 reps
-
6
Romanian Deadlift (Barbell)
1
4-8 reps
-
7
Hip Abductor (Machine)
1
4-8 reps
-
8
Calf Raise (Machine)
2
4-8 reps
-
9
Wrist Curls
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Lat Pulldown (Single Arm)
1
4-8 reps
-
4
Preacher Curl (Machine)
2
4-8 reps
-
5
Seated Hamstring Curl
2
4-8 reps
-
6
Romanian Deadlift (Barbell)
1
4-8 reps
-
7
Hip Abductor (Machine)
1
4-8 reps
-
8
Calf Raise (Machine)
2
4-8 reps
-
9
Wrist Curls
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Lat Pulldown (Single Arm)
1
4-8 reps
-
4
Preacher Curl (Machine)
2
4-8 reps
-
5
Seated Hamstring Curl
2
4-8 reps
-
6
Romanian Deadlift (Barbell)
1
4-8 reps
-
7
Hip Abductor (Machine)
1
4-8 reps
-
8
Calf Raise (Machine)
2
4-8 reps
-
9
Wrist Curls
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Lat Pulldown (Single Arm)
1
4-8 reps
-
4
Preacher Curl (Machine)
2
4-8 reps
-
5
Seated Hamstring Curl
2
4-8 reps
-
6
Romanian Deadlift (Barbell)
1
4-8 reps
-
7
Hip Abductor (Machine)
1
4-8 reps
-
8
Calf Raise (Machine)
2
4-8 reps
-
9
Wrist Curls
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Lat Pulldown (Single Arm)
1
4-8 reps
-
4
Preacher Curl (Machine)
2
4-8 reps
-
5
Seated Hamstring Curl
2
4-8 reps
-
6
Romanian Deadlift (Barbell)
1
4-8 reps
-
7
Hip Abductor (Machine)
1
4-8 reps
-
8
Calf Raise (Machine)
2
4-8 reps
-
9
Wrist Curls
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Lat Pulldown (Single Arm)
1
4-8 reps
-
4
Preacher Curl (Machine)
2
4-8 reps
-
5
Seated Hamstring Curl
2
4-8 reps
-
6
Romanian Deadlift (Barbell)
1
4-8 reps
-
7
Hip Abductor (Machine)
1
4-8 reps
-
8
Calf Raise (Machine)
2
4-8 reps
-
9
Wrist Curls
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Lat Pulldown (Single Arm)
1
4-8 reps
-
4
Preacher Curl (Machine)
2
4-8 reps
-
5
Seated Hamstring Curl
2
4-8 reps
-
6
Romanian Deadlift (Barbell)
1
4-8 reps
-
7
Hip Abductor (Machine)
1
4-8 reps
-
8
Calf Raise (Machine)
2
4-8 reps
-
9
Wrist Curls
2
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Lat Pulldown (Single Arm)
1
4-8 reps
-
4
Preacher Curl (Machine)
2
4-8 reps
-
5
Seated Hamstring Curl
2
4-8 reps
-
6
Romanian Deadlift (Barbell)
1
4-8 reps
-
7
Hip Abductor (Machine)
1
4-8 reps
-
8
Calf Raise (Machine)
2
4-8 reps
-
9
Wrist Curls
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
4-8 reps
-
2
Incline Bench Press (Smith Machine)
2
4-8 reps
-
3
Lateral Raise (Machine)
2
4-8 reps
-
4
Shoulder Press (Machine)
1
4-8 reps
-
5
Tricep Extension (Cable)
2
4-8 reps
-
6
Seated Dip (Machine)
2
4-8 reps
-
7
Leg Extension
2
4-8 reps
-
8
Leg Press
1
4-8 reps
-
9
Hip Adductor (Machine)
1
4-8 reps
-
10
Abs Crunch (Machine)
2
4-8 reps
-
11
Wrist Extension (Dumbbell)
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
4-8 reps
-
2
Incline Bench Press (Smith Machine)
2
4-8 reps
-
3
Lateral Raise (Machine)
2
4-8 reps
-
4
Shoulder Press (Machine)
1
4-8 reps
-
5
Tricep Extension (Cable)
2
4-8 reps
-
6
Seated Dip (Machine)
2
4-8 reps
-
7
Leg Extension
2
4-8 reps
-
8
Leg Press
1
4-8 reps
-
9
Hip Adductor (Machine)
1
4-8 reps
-
10
Abs Crunch (Machine)
2
4-8 reps
-
11
Wrist Extension (Dumbbell)
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
4-8 reps
-
2
Incline Bench Press (Smith Machine)
2
4-8 reps
-
3
Lateral Raise (Machine)
2
4-8 reps
-
4
Shoulder Press (Machine)
1
4-8 reps
-
5
Tricep Extension (Cable)
2
4-8 reps
-
6
Seated Dip (Machine)
2
4-8 reps
-
7
Leg Extension
2
4-8 reps
-
8
Leg Press
1
4-8 reps
-
9
Hip Adductor (Machine)
1
4-8 reps
-
10
Abs Crunch (Machine)
2
4-8 reps
-
11
Wrist Extension (Dumbbell)
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
4-8 reps
-
2
Incline Bench Press (Smith Machine)
2
4-8 reps
-
3
Lateral Raise (Machine)
2
4-8 reps
-
4
Shoulder Press (Machine)
1
4-8 reps
-
5
Tricep Extension (Cable)
2
4-8 reps
-
6
Seated Dip (Machine)
2
4-8 reps
-
7
Leg Extension
2
4-8 reps
-
8
Leg Press
1
4-8 reps
-
9
Hip Adductor (Machine)
1
4-8 reps
-
10
Abs Crunch (Machine)
2
4-8 reps
-
11
Wrist Extension (Dumbbell)
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
4-8 reps
-
2
Incline Bench Press (Smith Machine)
2
4-8 reps
-
3
Lateral Raise (Machine)
2
4-8 reps
-
4
Shoulder Press (Machine)
1
4-8 reps
-
5
Tricep Extension (Cable)
2
4-8 reps
-
6
Seated Dip (Machine)
2
4-8 reps
-
7
Leg Extension
2
4-8 reps
-
8
Leg Press
1
4-8 reps
-
9
Hip Adductor (Machine)
1
4-8 reps
-
10
Abs Crunch (Machine)
2
4-8 reps
-
11
Wrist Extension (Dumbbell)
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
4-8 reps
-
2
Incline Bench Press (Smith Machine)
2
4-8 reps
-
3
Lateral Raise (Machine)
2
4-8 reps
-
4
Shoulder Press (Machine)
1
4-8 reps
-
5
Tricep Extension (Cable)
2
4-8 reps
-
6
Seated Dip (Machine)
2
4-8 reps
-
7
Leg Extension
2
4-8 reps
-
8
Leg Press
1
4-8 reps
-
9
Hip Adductor (Machine)
1
4-8 reps
-
10
Abs Crunch (Machine)
2
4-8 reps
-
11
Wrist Extension (Dumbbell)
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
4-8 reps
-
2
Incline Bench Press (Smith Machine)
2
4-8 reps
-
3
Lateral Raise (Machine)
2
4-8 reps
-
4
Shoulder Press (Machine)
1
4-8 reps
-
5
Tricep Extension (Cable)
2
4-8 reps
-
6
Seated Dip (Machine)
2
4-8 reps
-
7
Leg Extension
2
4-8 reps
-
8
Leg Press
1
4-8 reps
-
9
Hip Adductor (Machine)
1
4-8 reps
-
10
Abs Crunch (Machine)
2
4-8 reps
-
11
Wrist Extension (Dumbbell)
2
4-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
4-8 reps
-
2
Incline Bench Press (Smith Machine)
2
4-8 reps
-
3
Lateral Raise (Machine)
2
4-8 reps
-
4
Shoulder Press (Machine)
1
4-8 reps
-
5
Tricep Extension (Cable)
2
4-8 reps
-
6
Seated Dip (Machine)
2
4-8 reps
-
7
Leg Extension
2
4-8 reps
-
8
Leg Press
1
4-8 reps
-
9
Hip Adductor (Machine)
1
4-8 reps
-
10
Abs Crunch (Machine)
2
4-8 reps
-
11
Wrist Extension (Dumbbell)
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Lat Pulldown (Single Arm)
1
4-8 reps
-
4
Preacher Curl (Machine)
2
4-8 reps
-
5
Seated Hamstring Curl
2
4-8 reps
-
6
Romanian Deadlift (Barbell)
1
4-8 reps
-
7
Hip Abductor (Machine)
1
4-8 reps
-
8
Calf Raise (Machine)
2
4-8 reps
-
9
Wrist Curls
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Lat Pulldown (Single Arm)
1
4-8 reps
-
4
Preacher Curl (Machine)
2
4-8 reps
-
5
Seated Hamstring Curl
2
4-8 reps
-
6
Romanian Deadlift (Barbell)
1
4-8 reps
-
7
Hip Abductor (Machine)
1
4-8 reps
-
8
Calf Raise (Machine)
2
4-8 reps
-
9
Wrist Curls
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Lat Pulldown (Single Arm)
1
4-8 reps
-
4
Preacher Curl (Machine)
2
4-8 reps
-
5
Seated Hamstring Curl
2
4-8 reps
-
6
Romanian Deadlift (Barbell)
1
4-8 reps
-
7
Hip Abductor (Machine)
1
4-8 reps
-
8
Calf Raise (Machine)
2
4-8 reps
-
9
Wrist Curls
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Lat Pulldown (Single Arm)
1
4-8 reps
-
4
Preacher Curl (Machine)
2
4-8 reps
-
5
Seated Hamstring Curl
2
4-8 reps
-
6
Romanian Deadlift (Barbell)
1
4-8 reps
-
7
Hip Abductor (Machine)
1
4-8 reps
-
8
Calf Raise (Machine)
2
4-8 reps
-
9
Wrist Curls
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Lat Pulldown (Single Arm)
1
4-8 reps
-
4
Preacher Curl (Machine)
2
4-8 reps
-
5
Seated Hamstring Curl
2
4-8 reps
-
6
Romanian Deadlift (Barbell)
1
4-8 reps
-
7
Hip Abductor (Machine)
1
4-8 reps
-
8
Calf Raise (Machine)
2
4-8 reps
-
9
Wrist Curls
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Lat Pulldown (Single Arm)
1
4-8 reps
-
4
Preacher Curl (Machine)
2
4-8 reps
-
5
Seated Hamstring Curl
2
4-8 reps
-
6
Romanian Deadlift (Barbell)
1
4-8 reps
-
7
Hip Abductor (Machine)
1
4-8 reps
-
8
Calf Raise (Machine)
2
4-8 reps
-
9
Wrist Curls
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Lat Pulldown (Single Arm)
1
4-8 reps
-
4
Preacher Curl (Machine)
2
4-8 reps
-
5
Seated Hamstring Curl
2
4-8 reps
-
6
Romanian Deadlift (Barbell)
1
4-8 reps
-
7
Hip Abductor (Machine)
1
4-8 reps
-
8
Calf Raise (Machine)
2
4-8 reps
-
9
Wrist Curls
2
4-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Lat Pulldown (Single Arm)
1
4-8 reps
-
4
Preacher Curl (Machine)
2
4-8 reps
-
5
Seated Hamstring Curl
2
4-8 reps
-
6
Romanian Deadlift (Barbell)
1
4-8 reps
-
7
Hip Abductor (Machine)
1
4-8 reps
-
8
Calf Raise (Machine)
2
4-8 reps
-
9
Wrist Curls
2
4-8 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Pec Deck (Machine)
2 Sets
4-8 Reps
-
2
Incline Bench Press (Smith Machine)
2 Sets
4-8 Reps
-
3
Lateral Raise (Machine)
2 Sets
4-8 Reps
-
4
Shoulder Press (Machine)
1 Set
4-8 Reps
-
5
Tricep Extension (Cable)
2 Sets
4-8 Reps
-
6
Seated Dip (Machine)
2 Sets
4-8 Reps
-
7
Leg Extension
2 Sets
4-8 Reps
-
8
Leg Press
1 Set
4-8 Reps
-
9
Hip Adductor (Machine)
1 Set
4-8 Reps
-
10
Abs Crunch (Machine)
2 Sets
4-8 Reps
-
11
Wrist Extension (Dumbbell)
2 Sets
4-8 Reps
-
Day 3
1
Pec Deck (Machine)
2 Sets
4-8 Reps
-
2
Incline Bench Press (Smith Machine)
2 Sets
4-8 Reps
-
3
Lateral Raise (Machine)
2 Sets
4-8 Reps
-
4
Shoulder Press (Machine)
1 Set
4-8 Reps
-
5
Tricep Extension (Cable)
2 Sets
4-8 Reps
-
6
Seated Dip (Machine)
2 Sets
4-8 Reps
-
7
Leg Extension
2 Sets
4-8 Reps
-
8
Leg Press
1 Set
4-8 Reps
-
9
Hip Adductor (Machine)
1 Set
4-8 Reps
-
10
Abs Crunch (Machine)
2 Sets
4-8 Reps
-
11
Wrist Extension (Dumbbell)
2 Sets
4-8 Reps
-
Day 2
1
Chest Supported Row (Machine)
4 Sets
4-8 Reps
-
2
Wide Grip Lat Pulldown
2 Sets
4-8 Reps
-
3
Lat Pulldown (Single Arm)
1 Set
4-8 Reps
-
4
Preacher Curl (Machine)
2 Sets
4-8 Reps
-
5
Seated Hamstring Curl
2 Sets
4-8 Reps
-
6
Romanian Deadlift (Barbell)
1 Set
4-8 Reps
-
7
Hip Abductor (Machine)
1 Set
4-8 Reps
-
8
Calf Raise (Machine)
2 Sets
4-8 Reps
-
9
Wrist Curls
2 Sets
4-8 Reps
-
Day 4
1
Chest Supported Row (Machine)
4 Sets
4-8 Reps
-
2
Wide Grip Lat Pulldown
2 Sets
4-8 Reps
-
3
Lat Pulldown (Single Arm)
1 Set
4-8 Reps
-
4
Preacher Curl (Machine)
2 Sets
4-8 Reps
-
5
Seated Hamstring Curl
2 Sets
4-8 Reps
-
6
Romanian Deadlift (Barbell)
1 Set
4-8 Reps
-
7
Hip Abductor (Machine)
1 Set
4-8 Reps
-
8
Calf Raise (Machine)
2 Sets
4-8 Reps
-
9
Wrist Curls
2 Sets
4-8 Reps
-