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Ryan

by Ryan S.

Program Description

Bodybuilding

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    14 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 25, 2025 02:04
  • Last Edited
    Oct 04, 2025 01:07

Summary

Embark on a transformative 14-week journey with the Ryan program, designed for dedicated lifters ready to elevate their strength and physique. This intense 6-day-a-week regimen combines targeted upper and lower body workouts, featuring a variety of exercises like Chest Flys, T-Bar Rows, and Hip Adductors, ensuring comprehensive muscle engagement. With a full gym setup, you'll harness the power of machines and free weights to maximize your gains. Get ready to push your limits and achieve the results you've always aimed for!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.7%
Chest
13.1%
Triceps
11.4%
Front Delts
11.1%
Lats
7.5%
Biceps
7%
Middle Delts
6.5%
Hamstrings
5.6%
Rear Delts
4.9%
Calves
4.9%
Quadriceps
4.1%
Glutes
3.3%
Adductors
3.3%
Lower Back
1.6%
Forearms
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Bicep Curl (Cable)
3
-
5
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Bicep Curl (Cable)
3
-
5
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Bicep Curl (Cable)
3
-
5
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Bicep Curl (Cable)
3
-
5
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Bicep Curl (Cable)
3
-
5
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Bicep Curl (Cable)
3
-
5
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Bicep Curl (Cable)
3
-
5
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Bicep Curl (Cable)
3
-
5
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Bicep Curl (Cable)
3
-
5
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Bicep Curl (Cable)
3
-
5
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Bicep Curl (Cable)
3
-
5
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Bicep Curl (Cable)
3
-
5
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Bicep Curl (Cable)
3
-
5
Rear Delt Fly (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Bicep Curl (Cable)
3
-
5
Rear Delt Fly (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Back Extension
2
-
4
Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Back Extension
2
-
4
Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Back Extension
2
-
4
Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Back Extension
2
-
4
Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Back Extension
2
-
4
Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Back Extension
2
-
4
Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Back Extension
2
-
4
Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Back Extension
2
-
4
Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Back Extension
2
-
4
Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Back Extension
2
-
4
Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Back Extension
2
-
4
Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Back Extension
2
-
4
Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Back Extension
2
-
4
Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
-
2
Lat Pulldown (Close Grip)
2
-
3
Back Extension
2
-
4
Tricep Pushdown (Cable)
3
-
5
Lateral Raise (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Calf Raise (Machine)
3
-
3
Pendulum Squat
3
-
4
Leg Extension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Calf Raise (Machine)
3
-
3
Pendulum Squat
3
-
4
Leg Extension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Calf Raise (Machine)
3
-
3
Pendulum Squat
3
-
4
Leg Extension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Calf Raise (Machine)
3
-
3
Pendulum Squat
3
-
4
Leg Extension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Calf Raise (Machine)
3
-
3
Pendulum Squat
3
-
4
Leg Extension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Calf Raise (Machine)
3
-
3
Pendulum Squat
3
-
4
Leg Extension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Calf Raise (Machine)
3
-
3
Pendulum Squat
3
-
4
Leg Extension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Calf Raise (Machine)
3
-
3
Pendulum Squat
3
-
4
Leg Extension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Calf Raise (Machine)
3
-
3
Pendulum Squat
3
-
4
Leg Extension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Calf Raise (Machine)
3
-
3
Pendulum Squat
3
-
4
Leg Extension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Calf Raise (Machine)
3
-
3
Pendulum Squat
3
-
4
Leg Extension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Calf Raise (Machine)
3
-
3
Pendulum Squat
3
-
4
Leg Extension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Calf Raise (Machine)
3
-
3
Pendulum Squat
3
-
4
Leg Extension
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Calf Raise (Machine)
3
-
3
Pendulum Squat
3
-
4
Leg Extension
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Bench Press (Barbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Hammer Curl (Dumbbell)
3
-
5
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Bench Press (Barbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Hammer Curl (Dumbbell)
3
-
5
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Bench Press (Barbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Hammer Curl (Dumbbell)
3
-
5
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Bench Press (Barbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Hammer Curl (Dumbbell)
3
-
5
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Bench Press (Barbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Hammer Curl (Dumbbell)
3
-
5
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Bench Press (Barbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Hammer Curl (Dumbbell)
3
-
5
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Bench Press (Barbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Hammer Curl (Dumbbell)
3
-
5
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Bench Press (Barbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Hammer Curl (Dumbbell)
3
-
5
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Bench Press (Barbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Hammer Curl (Dumbbell)
3
-
5
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Bench Press (Barbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Hammer Curl (Dumbbell)
3
-
5
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Bench Press (Barbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Hammer Curl (Dumbbell)
3
-
5
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Bench Press (Barbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Hammer Curl (Dumbbell)
3
-
5
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Bench Press (Barbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Hammer Curl (Dumbbell)
3
-
5
Face Pull
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Bench Press (Barbell)
3
-
3
Incline Chest Press (Machine)
2
-
4
Hammer Curl (Dumbbell)
3
-
5
Face Pull
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
3
-
2
Chest Supported Row (Machine)
3
-
3
Shrug (Dumbbell)
3
-
4
Tricep Extension (Machine)
3
-
5
Shoulder Press (Machine)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
3
-
2
Chest Supported Row (Machine)
3
-
3
Shrug (Dumbbell)
3
-
4
Tricep Extension (Machine)
3
-
5
Shoulder Press (Machine)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
3
-
2
Chest Supported Row (Machine)
3
-
3
Shrug (Dumbbell)
3
-
4
Tricep Extension (Machine)
3
-
5
Shoulder Press (Machine)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
3
-
2
Chest Supported Row (Machine)
3
-
3
Shrug (Dumbbell)
3
-
4
Tricep Extension (Machine)
3
-
5
Shoulder Press (Machine)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
3
-
2
Chest Supported Row (Machine)
3
-
3
Shrug (Dumbbell)
3
-
4
Tricep Extension (Machine)
3
-
5
Shoulder Press (Machine)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
3
-
2
Chest Supported Row (Machine)
3
-
3
Shrug (Dumbbell)
3
-
4
Tricep Extension (Machine)
3
-
5
Shoulder Press (Machine)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
3
-
2
Chest Supported Row (Machine)
3
-
3
Shrug (Dumbbell)
3
-
4
Tricep Extension (Machine)
3
-
5
Shoulder Press (Machine)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
3
-
2
Chest Supported Row (Machine)
3
-
3
Shrug (Dumbbell)
3
-
4
Tricep Extension (Machine)
3
-
5
Shoulder Press (Machine)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
3
-
2
Chest Supported Row (Machine)
3
-
3
Shrug (Dumbbell)
3
-
4
Tricep Extension (Machine)
3
-
5
Shoulder Press (Machine)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
3
-
2
Chest Supported Row (Machine)
3
-
3
Shrug (Dumbbell)
3
-
4
Tricep Extension (Machine)
3
-
5
Shoulder Press (Machine)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
3
-
2
Chest Supported Row (Machine)
3
-
3
Shrug (Dumbbell)
3
-
4
Tricep Extension (Machine)
3
-
5
Shoulder Press (Machine)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
3
-
2
Chest Supported Row (Machine)
3
-
3
Shrug (Dumbbell)
3
-
4
Tricep Extension (Machine)
3
-
5
Shoulder Press (Machine)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
3
-
2
Chest Supported Row (Machine)
3
-
3
Shrug (Dumbbell)
3
-
4
Tricep Extension (Machine)
3
-
5
Shoulder Press (Machine)
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
High Row
3
-
2
Chest Supported Row (Machine)
3
-
3
Shrug (Dumbbell)
3
-
4
Tricep Extension (Machine)
3
-
5
Shoulder Press (Machine)
5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Standing Calf Raise
3
-
3
Seated Hamstring Curl
3
-
4
Single-Leg Leg Curl
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Standing Calf Raise
3
-
3
Seated Hamstring Curl
3
-
4
Single-Leg Leg Curl
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Standing Calf Raise
3
-
3
Seated Hamstring Curl
3
-
4
Single-Leg Leg Curl
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Standing Calf Raise
3
-
3
Seated Hamstring Curl
3
-
4
Single-Leg Leg Curl
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Standing Calf Raise
3
-
3
Seated Hamstring Curl
3
-
4
Single-Leg Leg Curl
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Standing Calf Raise
3
-
3
Seated Hamstring Curl
3
-
4
Single-Leg Leg Curl
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Standing Calf Raise
3
-
3
Seated Hamstring Curl
3
-
4
Single-Leg Leg Curl
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Standing Calf Raise
3
-
3
Seated Hamstring Curl
3
-
4
Single-Leg Leg Curl
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Standing Calf Raise
3
-
3
Seated Hamstring Curl
3
-
4
Single-Leg Leg Curl
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Standing Calf Raise
3
-
3
Seated Hamstring Curl
3
-
4
Single-Leg Leg Curl
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Standing Calf Raise
3
-
3
Seated Hamstring Curl
3
-
4
Single-Leg Leg Curl
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Standing Calf Raise
3
-
3
Seated Hamstring Curl
3
-
4
Single-Leg Leg Curl
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Standing Calf Raise
3
-
3
Seated Hamstring Curl
3
-
4
Single-Leg Leg Curl
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Standing Calf Raise
3
-
3
Seated Hamstring Curl
3
-
4
Single-Leg Leg Curl
2
-
Week 1
1 / 14 Weeks
Day 1
1
Chest Fly (Cable)
3 Sets
-
2
Incline Bench Press (Dumbbell)
3 Sets
-
3
Incline Chest Press (Machine)
2 Sets
-
4
Bicep Curl (Cable)
3 Sets
-
5
Rear Delt Fly (Cable)
3 Sets
-
Day 2
1
T-Bar Row
3 Sets
-
2
Lat Pulldown (Close Grip)
2 Sets
-
3
Back Extension
2 Sets
-
4
Tricep Pushdown (Cable)
3 Sets
-
5
Lateral Raise (Machine)
3 Sets
-
Day 3
1
Hip Adductor (Machine)
2 Sets
-
2
Calf Raise (Machine)
3 Sets
-
3
Pendulum Squat
3 Sets
-
4
Leg Extension
2 Sets
-
Day 4
1
Chest Fly (Cable)
3 Sets
-
2
Bench Press (Barbell)
3 Sets
-
3
Incline Chest Press (Machine)
2 Sets
-
4
Hammer Curl (Dumbbell)
3 Sets
-
5
Face Pull
3 Sets
-
Day 5
1
High Row
3 Sets
-
2
Chest Supported Row (Machine)
3 Sets
-
3
Shrug (Dumbbell)
3 Sets
-
4
Tricep Extension (Machine)
3 Sets
-
5
Shoulder Press (Machine)
5 Sets
-
Day 6
1
Hip Adductor (Machine)
2 Sets
-
2
Standing Calf Raise
3 Sets
-
3
Seated Hamstring Curl
3 Sets
-
4
Single-Leg Leg Curl
2 Sets
-