logo
BoostcampPNG

The Bulkhead šŸ’€

by null
1 athletes joined

Program Description

Time Under Tension: ā€¢ Use controlled eccentrics (3-4 seconds) on isolation exercises. Rest Periods: ā€¢ Compounds: 90-120 seconds. ā€¢ Isolations: 60-90 seconds. Weight Milestones ā€¢ After 20-30 days of cutting: ā€¢ Goal Weight: 74-75 kg (leaner, defined look). ā€¢ During a light bulk: ā€¢ Target Weight Gain: ~0.25-0.5 kg per month. ā€¢ Example: 76 kg ā†’ 78-79 kg in 6 months.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 19, 2024 08:00
  • Last Edited
    Jun 18, 2025 09:25

Summary

**The Bulkhead šŸ’€** is a comprehensive 16-week program designed to build serious muscle and strength through a rigorous 7-day training schedule. Each week focuses on compound lifts and targeted exercises, ensuring you hit every major muscle group while maximizing your gains. With a blend of barbell, dumbbell, and cable movements, you'll challenge your limits and push past plateaus. Get ready to transform your physique and unleash your inner powerhouse!
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
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Stationary bike
1
1
30 secs
90 secs
RPE 10
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Stationary bike
1
1
30 secs
90 secs
RPE 10
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Stationary bike
1
1
30 secs
90 secs
RPE 10
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Stationary bike
1
1
30 secs
90 secs
RPE 10
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Stationary bike
1
1
30 secs
90 secs
RPE 10
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Stationary bike
1
1
30 secs
90 secs
RPE 10
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Stationary bike
1
1
30 secs
90 secs
RPE 10
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Stationary bike
1
1
30 secs
90 secs
RPE 10
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Stationary bike
1
1
30 secs
90 secs
RPE 10
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Stationary bike
1
1
30 secs
90 secs
RPE 10
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Stationary bike
1
1
30 secs
90 secs
RPE 10
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Stationary bike
1
1
30 secs
90 secs
RPE 10
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Stationary bike
1
1
30 secs
90 secs
RPE 10
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Stationary bike
1
1
30 secs
90 secs
RPE 10
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Stationary bike
1
1
30 secs
90 secs
RPE 10
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Stationary bike
1
1
30 secs
90 secs
RPE 10
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Hammer Curl
3
15 reps
-
7
Cardio (LISS)
1
20-30 mins
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Hammer Curl
3
15 reps
-
7
Cardio (LISS)
1
20-30 mins
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Hammer Curl
3
15 reps
-
7
Cardio (LISS)
1
20-30 mins
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Hammer Curl
3
15 reps
-
7
Cardio (LISS)
1
20-30 mins
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Hammer Curl
3
15 reps
-
7
Cardio (LISS)
1
20-30 mins
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Hammer Curl
3
15 reps
-
7
Cardio (LISS)
1
20-30 mins
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Hammer Curl
3
15 reps
-
7
Cardio (LISS)
1
20-30 mins
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Hammer Curl
3
15 reps
-
7
Cardio (LISS)
1
20-30 mins
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Hammer Curl
3
15 reps
-
7
Cardio (LISS)
1
20-30 mins
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Hammer Curl
3
15 reps
-
7
Cardio (LISS)
1
20-30 mins
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Hammer Curl
3
15 reps
-
7
Cardio (LISS)
1
20-30 mins
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Hammer Curl
3
15 reps
-
7
Cardio (LISS)
1
20-30 mins
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Hammer Curl
3
15 reps
-
7
Cardio (LISS)
1
20-30 mins
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Hammer Curl
3
15 reps
-
7
Cardio (LISS)
1
20-30 mins
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Hammer Curl
3
15 reps
-
7
Cardio (LISS)
1
20-30 mins
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Hammer Curl
3
15 reps
-
7
Cardio (LISS)
1
20-30 mins
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
24 reps
-
5
Seated Hamstring Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
24 reps
-
5
Seated Hamstring Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
24 reps
-
5
Seated Hamstring Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
24 reps
-
5
Seated Hamstring Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
24 reps
-
5
Seated Hamstring Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
24 reps
-
5
Seated Hamstring Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
24 reps
-
5
Seated Hamstring Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
24 reps
-
5
Seated Hamstring Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
24 reps
-
5
Seated Hamstring Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
24 reps
-
5
Seated Hamstring Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
24 reps
-
5
Seated Hamstring Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
24 reps
-
5
Seated Hamstring Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
24 reps
-
5
Seated Hamstring Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
24 reps
-
5
Seated Hamstring Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
24 reps
-
5
Seated Hamstring Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
24 reps
-
5
Seated Hamstring Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
HIIT Circuit
1
30 mins
-
2
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
HIIT Circuit
1
30 mins
-
2
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
HIIT Circuit
1
30 mins
-
2
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
HIIT Circuit
1
30 mins
-
2
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
HIIT Circuit
1
30 mins
-
2
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
HIIT Circuit
1
30 mins
-
2
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
HIIT Circuit
1
30 mins
-
2
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
HIIT Circuit
1
30 mins
-
2
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
HIIT Circuit
1
30 mins
-
2
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
HIIT Circuit
1
30 mins
-
2
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
HIIT Circuit
1
30 mins
-
2
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
HIIT Circuit
1
30 mins
-
2
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
HIIT Circuit
1
30 mins
-
2
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
HIIT Circuit
1
30 mins
-
2
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
HIIT Circuit
1
30 mins
-
2
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
HIIT Circuit
1
30 mins
-
2
Stretching
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Bench Press (Close Grip)
3
10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Single Arm Tricep Extension (Cable)
1
-
8
1km Row
1
1
20 secs
40 secs
RPE 10
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Bench Press (Close Grip)
3
10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Single Arm Tricep Extension (Cable)
1
-
8
1km Row
1
1
20 secs
40 secs
RPE 10
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Bench Press (Close Grip)
3
10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Single Arm Tricep Extension (Cable)
1
-
8
1km Row
1
1
20 secs
40 secs
RPE 10
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Bench Press (Close Grip)
3
10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
1km Row
1
1
20 secs
40 secs
RPE 10
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Bench Press (Close Grip)
3
10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
1km Row
1
1
20 secs
40 secs
RPE 10
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Bench Press (Close Grip)
3
10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
1km Row
1
1
20 secs
40 secs
RPE 10
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Bench Press (Close Grip)
3
10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
1km Row
1
1
20 secs
40 secs
RPE 10
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Bench Press (Close Grip)
3
10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
1km Row
1
1
20 secs
40 secs
RPE 10
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Bench Press (Close Grip)
3
10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
1km Row
1
1
20 secs
40 secs
RPE 10
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Bench Press (Close Grip)
3
10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
1km Row
1
1
20 secs
40 secs
RPE 10
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Bench Press (Close Grip)
3
10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
1km Row
1
1
20 secs
40 secs
RPE 10
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Bench Press (Close Grip)
3
10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
1km Row
1
1
20 secs
40 secs
RPE 10
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Bench Press (Close Grip)
3
10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
1km Row
1
1
20 secs
40 secs
RPE 10
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Bench Press (Close Grip)
3
10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
1km Row
1
1
20 secs
40 secs
RPE 10
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Bench Press (Close Grip)
3
10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
1km Row
1
1
20 secs
40 secs
RPE 10
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Bench Press (Close Grip)
3
10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
1km Row
1
1
20 secs
40 secs
RPE 10
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Reverse Wrist Curl (Barbell)
3
15 reps
-
7
Cardio (LISS)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Reverse Wrist Curl (Barbell)
3
15 reps
-
7
Cardio (LISS)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Reverse Wrist Curl (Barbell)
3
15 reps
-
7
Cardio (LISS)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Reverse Wrist Curl (Barbell)
3
15 reps
-
7
Cardio (LISS)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Reverse Wrist Curl (Barbell)
3
15 reps
-
7
Cardio (LISS)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Reverse Wrist Curl (Barbell)
3
15 reps
-
7
Cardio (LISS)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Reverse Wrist Curl (Barbell)
3
15 reps
-
7
Cardio (LISS)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Reverse Wrist Curl (Barbell)
3
15 reps
-
7
Cardio (LISS)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Reverse Wrist Curl (Barbell)
3
15 reps
-
7
Cardio (LISS)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Reverse Wrist Curl (Barbell)
3
15 reps
-
7
Cardio (LISS)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Reverse Wrist Curl (Barbell)
3
15 reps
-
7
Cardio (LISS)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Reverse Wrist Curl (Barbell)
3
15 reps
-
7
Cardio (LISS)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Reverse Wrist Curl (Barbell)
3
15 reps
-
7
Cardio (LISS)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Reverse Wrist Curl (Barbell)
3
15 reps
-
7
Cardio (LISS)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Reverse Wrist Curl (Barbell)
3
15 reps
-
7
Cardio (LISS)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Reverse Wrist Curl (Barbell)
3
15 reps
-
7
Cardio (LISS)
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
15 reps
-
2
Plank
3
90 secs
-
3
Side Plank
3
1 mins
-
4
Lying Leg Raise
3
15 reps
-
5
Decline Crunch
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
15 reps
-
2
Plank
3
90 secs
-
3
Side Plank
3
1 mins
-
4
Lying Leg Raise
3
15 reps
-
5
Decline Crunch
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
15 reps
-
2
Plank
3
90 secs
-
3
Side Plank
3
1 mins
-
4
Lying Leg Raise
3
15 reps
-
5
Decline Crunch
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
15 reps
-
2
Plank
3
90 secs
-
3
Side Plank
3
1 mins
-
4
Lying Leg Raise
3
15 reps
-
5
Decline Crunch
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
15 reps
-
2
Plank
3
90 secs
-
3
Side Plank
3
1 mins
-
4
Lying Leg Raise
3
15 reps
-
5
Decline Crunch
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
15 reps
-
2
Plank
3
90 secs
-
3
Side Plank
3
1 mins
-
4
Lying Leg Raise
3
15 reps
-
5
Decline Crunch
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
15 reps
-
2
Plank
3
90 secs
-
3
Side Plank
3
1 mins
-
4
Lying Leg Raise
3
15 reps
-
5
Decline Crunch
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
15 reps
-
2
Plank
3
90 secs
-
3
Side Plank
3
1 mins
-
4
Lying Leg Raise
3
15 reps
-
5
Decline Crunch
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
15 reps
-
2
Plank
3
90 secs
-
3
Side Plank
3
1 mins
-
4
Lying Leg Raise
3
15 reps
-
5
Decline Crunch
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
15 reps
-
2
Plank
3
90 secs
-
3
Side Plank
3
1 mins
-
4
Lying Leg Raise
3
15 reps
-
5
Decline Crunch
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
15 reps
-
2
Plank
3
90 secs
-
3
Side Plank
3
1 mins
-
4
Lying Leg Raise
3
15 reps
-
5
Decline Crunch
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
15 reps
-
2
Plank
3
90 secs
-
3
Side Plank
3
1 mins
-
4
Lying Leg Raise
3
15 reps
-
5
Decline Crunch
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
15 reps
-
2
Plank
3
90 secs
-
3
Side Plank
3
1 mins
-
4
Lying Leg Raise
3
15 reps
-
5
Decline Crunch
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
15 reps
-
2
Plank
3
90 secs
-
3
Side Plank
3
1 mins
-
4
Lying Leg Raise
3
15 reps
-
5
Decline Crunch
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
15 reps
-
2
Plank
3
90 secs
-
3
Side Plank
3
1 mins
-
4
Lying Leg Raise
3
15 reps
-
5
Decline Crunch
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
15 reps
-
2
Plank
3
90 secs
-
3
Side Plank
3
1 mins
-
4
Lying Leg Raise
3
15 reps
-
5
Decline Crunch
3
15 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
-
4
Lateral Raise (Cable)
3 Sets
15 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
-
6
Overhead Tricep Extension (Dumbbell)
3 Sets
12 Reps
-
7
Stationary bike
1 Set
1 Set
30 secs
90 secs
@10
@6
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Leg Press (45 Degrees)
3 Sets
12 Reps
-
4
Walking Lunge (Dumbbell)
3 Sets
24 Reps
-
5
Seated Hamstring Curl
3 Sets
15 Reps
-
6
Standing Calf Raise
3 Sets
20 Reps
-
Day 2
1
Deadlift (Barbell)
4 Sets
8 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
-
3
Chest Supported Row (Machine)
3 Sets
12 Reps
-
4
Straight Arm Pulldown
3 Sets
15 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
6
Hammer Curl
3 Sets
15 Reps
-
7
Cardio (LISS)
1 Set
20-30 mins
70%
Day 4
1
HIIT Circuit
1 Set
30 mins
-
2
Stretching
1 Set
30 mins
-
Day 6
1
Barbell Row
4 Sets
8 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
-
3
Seated Row (Cable)
3 Sets
10 Reps
-
4
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
6
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
-
7
Cardio (LISS)
1 Set
30 mins
-
Day 7
1
Cable Crunch
3 Sets
15 Reps
-
2
Plank
3 Sets
90 secs
-
3
Side Plank
3 Sets
1 mins
-
4
Lying Leg Raise
3 Sets
15 Reps
-
5
Decline Crunch
3 Sets
15 Reps
-
Day 5
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
-
2
Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Seated Overhead Press (Barbell)
3 Sets
8 Reps
-
4
Chest Fly (Cable)
3 Sets
15 Reps
-
5
Bench Press (Close Grip)
3 Sets
10 Reps
-
6
Lateral Raise (Cable)
3 Sets
15 Reps
-
7
Single Arm Tricep Extension (Cable)
1 Set
-
8
1km Row
1 Set
1 Set
20 secs
40 secs
@10
@6