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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
    Sep 25, 2025 04:30
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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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
-