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Ryans Prep

by Ryan S.

Program Description

Bodybuilding

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 25, 2025 04:13
  • Last Edited
    Oct 04, 2025 01:05

Summary

**Ryans Prep** is a comprehensive 12-week program designed to elevate your strength and conditioning through a structured 6-day weekly routine. Focused on building muscle and enhancing overall fitness, this program incorporates targeted workouts for both upper and lower body, utilizing a full gym setup. Each session is crafted to optimize your performance, featuring a mix of machines and free weights that challenge your limits and promote growth. Get ready to transform your physique and achieve your fitness goals with this dynamic training plan!
Muscle Engagement
Front
Back
MuscleSet
Chest
13.8%
Front Delts
12.1%
Upper Back
12.1%
Biceps
11.6%
Triceps
11.1%
Lats
10.3%
Middle Delts
8.1%
Rear Delts
6%
Quadriceps
3.3%
Hamstrings
2.6%
Glutes
2%
Lower Back
1.6%
Adductors
1.6%
Calves
1.6%
Forearms
1.1%
Other
0.8%
Abductors
0.3%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Incline Bench Press (Barbell)
2
-
3
Chest Press (Machine)
2
-
4
Incline Chest Press (Machine)
2
-
5
Shoulder Press (Machine)
3
-
6
Lateral Raise (Machine)
3
-
7
Rear Delt Fly (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Incline Bench Press (Barbell)
2
-
3
Chest Press (Machine)
2
-
4
Incline Chest Press (Machine)
2
-
5
Shoulder Press (Machine)
3
-
6
Lateral Raise (Machine)
3
-
7
Rear Delt Fly (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Incline Bench Press (Barbell)
2
-
3
Chest Press (Machine)
2
-
4
Incline Chest Press (Machine)
2
-
5
Shoulder Press (Machine)
3
-
6
Lateral Raise (Machine)
3
-
7
Rear Delt Fly (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Incline Bench Press (Barbell)
2
-
3
Chest Press (Machine)
2
-
4
Incline Chest Press (Machine)
2
-
5
Shoulder Press (Machine)
3
-
6
Lateral Raise (Machine)
3
-
7
Rear Delt Fly (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Incline Bench Press (Barbell)
2
-
3
Chest Press (Machine)
2
-
4
Incline Chest Press (Machine)
2
-
5
Shoulder Press (Machine)
3
-
6
Lateral Raise (Machine)
3
-
7
Rear Delt Fly (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Incline Bench Press (Barbell)
2
-
3
Chest Press (Machine)
2
-
4
Incline Chest Press (Machine)
2
-
5
Shoulder Press (Machine)
3
-
6
Lateral Raise (Machine)
3
-
7
Rear Delt Fly (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Incline Bench Press (Barbell)
2
-
3
Chest Press (Machine)
2
-
4
Incline Chest Press (Machine)
2
-
5
Shoulder Press (Machine)
3
-
6
Lateral Raise (Machine)
3
-
7
Rear Delt Fly (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Incline Bench Press (Barbell)
2
-
3
Chest Press (Machine)
2
-
4
Incline Chest Press (Machine)
2
-
5
Shoulder Press (Machine)
3
-
6
Lateral Raise (Machine)
3
-
7
Rear Delt Fly (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Incline Bench Press (Barbell)
2
-
3
Chest Press (Machine)
2
-
4
Incline Chest Press (Machine)
2
-
5
Shoulder Press (Machine)
3
-
6
Lateral Raise (Machine)
3
-
7
Rear Delt Fly (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Incline Bench Press (Barbell)
2
-
3
Chest Press (Machine)
2
-
4
Incline Chest Press (Machine)
2
-
5
Shoulder Press (Machine)
3
-
6
Lateral Raise (Machine)
3
-
7
Rear Delt Fly (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Incline Bench Press (Barbell)
2
-
3
Chest Press (Machine)
2
-
4
Incline Chest Press (Machine)
2
-
5
Shoulder Press (Machine)
3
-
6
Lateral Raise (Machine)
3
-
7
Rear Delt Fly (Cable)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Incline Bench Press (Barbell)
2
-
3
Chest Press (Machine)
2
-
4
Incline Chest Press (Machine)
2
-
5
Shoulder Press (Machine)
3
-
6
Lateral Raise (Machine)
3
-
7
Rear Delt Fly (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
T-Bar Row
2
-
3
Lat Pulldown (Close Grip)
2
-
4
Chest Supported Row (Machine)
2
-
5
Back Extension
2
-
6
Bicep Curl (Cable)
3
-
7
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
T-Bar Row
2
-
3
Lat Pulldown (Close Grip)
2
-
4
Chest Supported Row (Machine)
2
-
5
Back Extension
2
-
6
Bicep Curl (Cable)
3
-
7
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
T-Bar Row
2
-
3
Lat Pulldown (Close Grip)
2
-
4
Chest Supported Row (Machine)
2
-
5
Back Extension
2
-
6
Bicep Curl (Cable)
3
-
7
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
T-Bar Row
2
-
3
Lat Pulldown (Close Grip)
2
-
4
Chest Supported Row (Machine)
2
-
5
Back Extension
2
-
6
Bicep Curl (Cable)
3
-
7
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
T-Bar Row
2
-
3
Lat Pulldown (Close Grip)
2
-
4
Chest Supported Row (Machine)
2
-
5
Back Extension
2
-
6
Bicep Curl (Cable)
3
-
7
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
T-Bar Row
2
-
3
Lat Pulldown (Close Grip)
2
-
4
Chest Supported Row (Machine)
2
-
5
Back Extension
2
-
6
Bicep Curl (Cable)
3
-
7
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
T-Bar Row
2
-
3
Lat Pulldown (Close Grip)
2
-
4
Chest Supported Row (Machine)
2
-
5
Back Extension
2
-
6
Bicep Curl (Cable)
3
-
7
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
T-Bar Row
2
-
3
Lat Pulldown (Close Grip)
2
-
4
Chest Supported Row (Machine)
2
-
5
Back Extension
2
-
6
Bicep Curl (Cable)
3
-
7
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
T-Bar Row
2
-
3
Lat Pulldown (Close Grip)
2
-
4
Chest Supported Row (Machine)
2
-
5
Back Extension
2
-
6
Bicep Curl (Cable)
3
-
7
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
T-Bar Row
2
-
3
Lat Pulldown (Close Grip)
2
-
4
Chest Supported Row (Machine)
2
-
5
Back Extension
2
-
6
Bicep Curl (Cable)
3
-
7
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
T-Bar Row
2
-
3
Lat Pulldown (Close Grip)
2
-
4
Chest Supported Row (Machine)
2
-
5
Back Extension
2
-
6
Bicep Curl (Cable)
3
-
7
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
T-Bar Row
2
-
3
Lat Pulldown (Close Grip)
2
-
4
Chest Supported Row (Machine)
2
-
5
Back Extension
2
-
6
Bicep Curl (Cable)
3
-
7
Tricep Pushdown (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Calf Raise (Machine)
2
-
3
Seated Hamstring Curl
2
-
4
Leg Press (45 Degrees)
2
-
5
Leg Extension
2
-
6
Lateral Raise (Machine)
2
-
7
Rear Delt Fly (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Calf Raise (Machine)
2
-
3
Seated Hamstring Curl
2
-
4
Leg Press (45 Degrees)
2
-
5
Leg Extension
2
-
6
Lateral Raise (Machine)
2
-
7
Rear Delt Fly (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Calf Raise (Machine)
2
-
3
Seated Hamstring Curl
2
-
4
Leg Press (45 Degrees)
2
-
5
Leg Extension
2
-
6
Lateral Raise (Machine)
2
-
7
Rear Delt Fly (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Calf Raise (Machine)
2
-
3
Seated Hamstring Curl
2
-
4
Leg Press (45 Degrees)
2
-
5
Leg Extension
2
-
6
Lateral Raise (Machine)
2
-
7
Rear Delt Fly (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Calf Raise (Machine)
2
-
3
Seated Hamstring Curl
2
-
4
Leg Press (45 Degrees)
2
-
5
Leg Extension
2
-
6
Lateral Raise (Machine)
2
-
7
Rear Delt Fly (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Calf Raise (Machine)
2
-
3
Seated Hamstring Curl
2
-
4
Leg Press (45 Degrees)
2
-
5
Leg Extension
2
-
6
Lateral Raise (Machine)
2
-
7
Rear Delt Fly (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Calf Raise (Machine)
2
-
3
Seated Hamstring Curl
2
-
4
Leg Press (45 Degrees)
2
-
5
Leg Extension
2
-
6
Lateral Raise (Machine)
2
-
7
Rear Delt Fly (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Calf Raise (Machine)
2
-
3
Seated Hamstring Curl
2
-
4
Leg Press (45 Degrees)
2
-
5
Leg Extension
2
-
6
Lateral Raise (Machine)
2
-
7
Rear Delt Fly (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Calf Raise (Machine)
2
-
3
Seated Hamstring Curl
2
-
4
Leg Press (45 Degrees)
2
-
5
Leg Extension
2
-
6
Lateral Raise (Machine)
2
-
7
Rear Delt Fly (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Calf Raise (Machine)
2
-
3
Seated Hamstring Curl
2
-
4
Leg Press (45 Degrees)
2
-
5
Leg Extension
2
-
6
Lateral Raise (Machine)
2
-
7
Rear Delt Fly (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Calf Raise (Machine)
2
-
3
Seated Hamstring Curl
2
-
4
Leg Press (45 Degrees)
2
-
5
Leg Extension
2
-
6
Lateral Raise (Machine)
2
-
7
Rear Delt Fly (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Adductor (Machine)
2
-
2
Calf Raise (Machine)
2
-
3
Seated Hamstring Curl
2
-
4
Leg Press (45 Degrees)
2
-
5
Leg Extension
2
-
6
Lateral Raise (Machine)
2
-
7
Rear Delt Fly (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
-
2
Tricep Rope Push Down (Cable)
2
-
3
Tricep Extension (Machine)
2
-
4
Bayesian Curl
2
-
5
Hammer Curl (Cable)
2
-
6
Chest Fly (Cable)
2
-
7
Rear Delt Fly (Cable)
2
-
8
Lateral Raise (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
-
2
Tricep Rope Push Down (Cable)
2
-
3
Tricep Extension (Machine)
2
-
4
Bayesian Curl
2
-
5
Hammer Curl (Cable)
2
-
6
Chest Fly (Cable)
2
-
7
Rear Delt Fly (Cable)
2
-
8
Lateral Raise (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
-
2
Tricep Rope Push Down (Cable)
2
-
3
Tricep Extension (Machine)
2
-
4
Bayesian Curl
2
-
5
Hammer Curl (Cable)
2
-
6
Chest Fly (Cable)
2
-
7
Rear Delt Fly (Cable)
2
-
8
Lateral Raise (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
-
2
Tricep Rope Push Down (Cable)
2
-
3
Tricep Extension (Machine)
2
-
4
Bayesian Curl
2
-
5
Hammer Curl (Cable)
2
-
6
Chest Fly (Cable)
2
-
7
Rear Delt Fly (Cable)
2
-
8
Lateral Raise (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
-
2
Tricep Rope Push Down (Cable)
2
-
3
Tricep Extension (Machine)
2
-
4
Bayesian Curl
2
-
5
Hammer Curl (Cable)
2
-
6
Chest Fly (Cable)
2
-
7
Rear Delt Fly (Cable)
2
-
8
Lateral Raise (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
-
2
Tricep Rope Push Down (Cable)
2
-
3
Tricep Extension (Machine)
2
-
4
Bayesian Curl
2
-
5
Hammer Curl (Cable)
2
-
6
Chest Fly (Cable)
2
-
7
Rear Delt Fly (Cable)
2
-
8
Lateral Raise (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
-
2
Tricep Rope Push Down (Cable)
2
-
3
Tricep Extension (Machine)
2
-
4
Bayesian Curl
2
-
5
Hammer Curl (Cable)
2
-
6
Chest Fly (Cable)
2
-
7
Rear Delt Fly (Cable)
2
-
8
Lateral Raise (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
-
2
Tricep Rope Push Down (Cable)
2
-
3
Tricep Extension (Machine)
2
-
4
Bayesian Curl
2
-
5
Hammer Curl (Cable)
2
-
6
Chest Fly (Cable)
2
-
7
Rear Delt Fly (Cable)
2
-
8
Lateral Raise (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
-
2
Tricep Rope Push Down (Cable)
2
-
3
Tricep Extension (Machine)
2
-
4
Bayesian Curl
2
-
5
Hammer Curl (Cable)
2
-
6
Chest Fly (Cable)
2
-
7
Rear Delt Fly (Cable)
2
-
8
Lateral Raise (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
-
2
Tricep Rope Push Down (Cable)
2
-
3
Tricep Extension (Machine)
2
-
4
Bayesian Curl
2
-
5
Hammer Curl (Cable)
2
-
6
Chest Fly (Cable)
2
-
7
Rear Delt Fly (Cable)
2
-
8
Lateral Raise (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
-
2
Tricep Rope Push Down (Cable)
2
-
3
Tricep Extension (Machine)
2
-
4
Bayesian Curl
2
-
5
Hammer Curl (Cable)
2
-
6
Chest Fly (Cable)
2
-
7
Rear Delt Fly (Cable)
2
-
8
Lateral Raise (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
2
-
2
Tricep Rope Push Down (Cable)
2
-
3
Tricep Extension (Machine)
2
-
4
Bayesian Curl
2
-
5
Hammer Curl (Cable)
2
-
6
Chest Fly (Cable)
2
-
7
Rear Delt Fly (Cable)
2
-
8
Lateral Raise (Dumbbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Lat Pulldown
3
-
3
Incline Chest Press (Machine)
3
-
4
Seated Row (Cable)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Lat Pulldown
3
-
3
Incline Chest Press (Machine)
3
-
4
Seated Row (Cable)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Lat Pulldown
3
-
3
Incline Chest Press (Machine)
3
-
4
Seated Row (Cable)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Lat Pulldown
3
-
3
Incline Chest Press (Machine)
3
-
4
Seated Row (Cable)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Lat Pulldown
3
-
3
Incline Chest Press (Machine)
3
-
4
Seated Row (Cable)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Lat Pulldown
3
-
3
Incline Chest Press (Machine)
3
-
4
Seated Row (Cable)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Lat Pulldown
3
-
3
Incline Chest Press (Machine)
3
-
4
Seated Row (Cable)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Lat Pulldown
3
-
3
Incline Chest Press (Machine)
3
-
4
Seated Row (Cable)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Lat Pulldown
3
-
3
Incline Chest Press (Machine)
3
-
4
Seated Row (Cable)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Lat Pulldown
3
-
3
Incline Chest Press (Machine)
3
-
4
Seated Row (Cable)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Lat Pulldown
3
-
3
Incline Chest Press (Machine)
3
-
4
Seated Row (Cable)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
3
-
2
Lat Pulldown
3
-
3
Incline Chest Press (Machine)
3
-
4
Seated Row (Cable)
3
-
Week 1
1 / 12 Weeks
Day 1
1
Chest Fly (Cable)
3 Sets
-
2
Incline Bench Press (Barbell)
2 Sets
-
3
Chest Press (Machine)
2 Sets
-
4
Incline Chest Press (Machine)
2 Sets
-
5
Shoulder Press (Machine)
3 Sets
-
6
Lateral Raise (Machine)
3 Sets
-
7
Rear Delt Fly (Cable)
2 Sets
-
Day 2
1
Lat Pulldown
2 Sets
-
2
T-Bar Row
2 Sets
-
3
Lat Pulldown (Close Grip)
2 Sets
-
4
Chest Supported Row (Machine)
2 Sets
-
5
Back Extension
2 Sets
-
6
Bicep Curl (Cable)
3 Sets
-
7
Tricep Pushdown (Cable)
3 Sets
-
Day 3
1
Hip Adductor (Machine)
2 Sets
-
2
Calf Raise (Machine)
2 Sets
-
3
Seated Hamstring Curl
2 Sets
-
4
Leg Press (45 Degrees)
2 Sets
-
5
Leg Extension
2 Sets
-
6
Lateral Raise (Machine)
2 Sets
-
7
Rear Delt Fly (Cable)
2 Sets
-
Day 4
1
Walk
1 Set
-
Day 5
1
Bicep Curl (EZ Bar)
2 Sets
-
2
Tricep Rope Push Down (Cable)
2 Sets
-
3
Tricep Extension (Machine)
2 Sets
-
4
Bayesian Curl
2 Sets
-
5
Hammer Curl (Cable)
2 Sets
-
6
Chest Fly (Cable)
2 Sets
-
7
Rear Delt Fly (Cable)
2 Sets
-
8
Lateral Raise (Dumbbell)
2 Sets
-
Day 6
1
Chest Fly (Cable)
3 Sets
-
2
Lat Pulldown
3 Sets
-
3
Incline Chest Press (Machine)
3 Sets
-
4
Seated Row (Cable)
3 Sets
-