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Harjeet ppl

by Harjeet S.
1 athletes joined

Program Description

hahanzbbbhanwnbd

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    110 minutes
  • Created
    Mar 17, 2026 03:07
  • Last Edited
    Mar 19, 2026 11:51
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.8%
Front Delts
10.7%
Upper Back
8.2%
Hamstrings
7.7%
Lats
7.1%
Abs
7.1%
Chest
7.1%
Middle Delts
6.6%
Quadriceps
6.6%
Glutes
6.6%
Biceps
5.6%
Neck
4.1%
Rear Delts
3.6%
Calves
2%
Lower Back
1.5%
Forearms
1.5%
Adductors
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Bent Over Row (Barbell)
2
-
4
Deadlift (Barbell)
2
-
5
Lat Pulldown (Neutral Grip)
2
-
6
Pullover (Dumbbell)
2
-
7
Hammer Curl (Dumbbell)
2
-
8
Rear Delt Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Bent Over Row (Barbell)
2
-
4
Deadlift (Barbell)
2
-
5
Lat Pulldown (Neutral Grip)
2
-
6
Pullover (Dumbbell)
2
-
7
Hammer Curl (Dumbbell)
2
-
8
Rear Delt Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Bent Over Row (Barbell)
2
-
4
Deadlift (Barbell)
2
-
5
Lat Pulldown (Neutral Grip)
2
-
6
Pullover (Dumbbell)
2
-
7
Hammer Curl (Dumbbell)
2
-
8
Rear Delt Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Bent Over Row (Barbell)
2
-
4
Deadlift (Barbell)
2
-
5
Lat Pulldown (Neutral Grip)
2
-
6
Pullover (Dumbbell)
2
-
7
Hammer Curl (Dumbbell)
2
-
8
Rear Delt Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Bent Over Row (Barbell)
2
-
4
Deadlift (Barbell)
2
-
5
Lat Pulldown (Neutral Grip)
2
-
6
Pullover (Dumbbell)
2
-
7
Hammer Curl (Dumbbell)
2
-
8
Rear Delt Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Bent Over Row (Barbell)
2
-
4
Deadlift (Barbell)
2
-
5
Lat Pulldown (Neutral Grip)
2
-
6
Pullover (Dumbbell)
2
-
7
Hammer Curl (Dumbbell)
2
-
8
Rear Delt Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Bent Over Row (Barbell)
2
-
4
Deadlift (Barbell)
2
-
5
Lat Pulldown (Neutral Grip)
2
-
6
Pullover (Dumbbell)
2
-
7
Hammer Curl (Dumbbell)
2
-
8
Rear Delt Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Bent Over Row (Barbell)
2
-
4
Deadlift (Barbell)
2
-
5
Lat Pulldown (Neutral Grip)
2
-
6
Pullover (Dumbbell)
2
-
7
Hammer Curl (Dumbbell)
2
-
8
Rear Delt Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Bent Over Row (Barbell)
2
-
4
Deadlift (Barbell)
2
-
5
Lat Pulldown (Neutral Grip)
2
-
6
Pullover (Dumbbell)
2
-
7
Hammer Curl (Dumbbell)
2
-
8
Rear Delt Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Bent Over Row (Barbell)
2
-
4
Deadlift (Barbell)
2
-
5
Lat Pulldown (Neutral Grip)
2
-
6
Pullover (Dumbbell)
2
-
7
Hammer Curl (Dumbbell)
2
-
8
Rear Delt Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Bent Over Row (Barbell)
2
-
4
Deadlift (Barbell)
2
-
5
Lat Pulldown (Neutral Grip)
2
-
6
Pullover (Dumbbell)
2
-
7
Hammer Curl (Dumbbell)
2
-
8
Rear Delt Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Bent Over Row (Barbell)
2
-
4
Deadlift (Barbell)
2
-
5
Lat Pulldown (Neutral Grip)
2
-
6
Pullover (Dumbbell)
2
-
7
Hammer Curl (Dumbbell)
2
-
8
Rear Delt Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Bent Over Row (Barbell)
2
-
4
Deadlift (Barbell)
2
-
5
Lat Pulldown (Neutral Grip)
2
-
6
Pullover (Dumbbell)
2
-
7
Hammer Curl (Dumbbell)
2
-
8
Rear Delt Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Bent Over Row (Barbell)
2
-
4
Deadlift (Barbell)
2
-
5
Lat Pulldown (Neutral Grip)
2
-
6
Pullover (Dumbbell)
2
-
7
Hammer Curl (Dumbbell)
2
-
8
Rear Delt Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Bent Over Row (Barbell)
2
-
4
Deadlift (Barbell)
2
-
5
Lat Pulldown (Neutral Grip)
2
-
6
Pullover (Dumbbell)
2
-
7
Hammer Curl (Dumbbell)
2
-
8
Rear Delt Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Bent Over Row (Barbell)
2
-
4
Deadlift (Barbell)
2
-
5
Lat Pulldown (Neutral Grip)
2
-
6
Pullover (Dumbbell)
2
-
7
Hammer Curl (Dumbbell)
2
-
8
Rear Delt Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Bent Over Row (Barbell)
2
-
4
Deadlift (Barbell)
2
-
5
Lat Pulldown (Neutral Grip)
2
-
6
Pullover (Dumbbell)
2
-
7
Hammer Curl (Dumbbell)
2
-
8
Rear Delt Fly (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Bent Over Row (Barbell)
2
-
4
Deadlift (Barbell)
2
-
5
Lat Pulldown (Neutral Grip)
2
-
6
Pullover (Dumbbell)
2
-
7
Hammer Curl (Dumbbell)
2
-
8
Rear Delt Fly (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Lu Raise
2
-
3
Dip (Weighted)
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
Overhead Press (Barbell)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Single Arm Overhead Tricep Extension
2
-
8
Push Up
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Lu Raise
2
-
3
Dip (Weighted)
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
Overhead Press (Barbell)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Single Arm Overhead Tricep Extension
2
-
8
Push Up
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Lu Raise
2
-
3
Dip (Weighted)
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
Overhead Press (Barbell)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Single Arm Overhead Tricep Extension
2
-
8
Push Up
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Lu Raise
2
-
3
Dip (Weighted)
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
Overhead Press (Barbell)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Single Arm Overhead Tricep Extension
2
-
8
Push Up
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Lu Raise
2
-
3
Dip (Weighted)
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
Overhead Press (Barbell)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Single Arm Overhead Tricep Extension
2
-
8
Push Up
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Lu Raise
2
-
3
Dip (Weighted)
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
Overhead Press (Barbell)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Single Arm Overhead Tricep Extension
2
-
8
Push Up
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Lu Raise
2
-
3
Dip (Weighted)
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
Overhead Press (Barbell)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Single Arm Overhead Tricep Extension
2
-
8
Push Up
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Lu Raise
2
-
3
Dip (Weighted)
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
Overhead Press (Barbell)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Single Arm Overhead Tricep Extension
2
-
8
Push Up
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Lu Raise
2
-
3
Dip (Weighted)
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
Overhead Press (Barbell)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Single Arm Overhead Tricep Extension
2
-
8
Push Up
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Lu Raise
2
-
3
Dip (Weighted)
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
Overhead Press (Barbell)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Single Arm Overhead Tricep Extension
2
-
8
Push Up
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Lu Raise
2
-
3
Dip (Weighted)
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
Overhead Press (Barbell)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Single Arm Overhead Tricep Extension
2
-
8
Push Up
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Lu Raise
2
-
3
Dip (Weighted)
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
Overhead Press (Barbell)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Single Arm Overhead Tricep Extension
2
-
8
Push Up
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Lu Raise
2
-
3
Dip (Weighted)
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
Overhead Press (Barbell)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Single Arm Overhead Tricep Extension
2
-
8
Push Up
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Lu Raise
2
-
3
Dip (Weighted)
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
Overhead Press (Barbell)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Single Arm Overhead Tricep Extension
2
-
8
Push Up
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Lu Raise
2
-
3
Dip (Weighted)
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
Overhead Press (Barbell)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Single Arm Overhead Tricep Extension
2
-
8
Push Up
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Lu Raise
2
-
3
Dip (Weighted)
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
Overhead Press (Barbell)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Single Arm Overhead Tricep Extension
2
-
8
Push Up
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Lu Raise
2
-
3
Dip (Weighted)
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
Overhead Press (Barbell)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Single Arm Overhead Tricep Extension
2
-
8
Push Up
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Lu Raise
2
-
3
Dip (Weighted)
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
Overhead Press (Barbell)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Single Arm Overhead Tricep Extension
2
-
8
Push Up
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Flexion
2
-
2
Neck Extension
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Seated Calf Raise
2
-
6
Hanging Toes To Bar
2
-
7
Dragon Fly
2
-
8
Squat (Bodyweight)
1
200 reps
-
9
Bulgarian Split Squat (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Flexion
2
-
2
Neck Extension
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Seated Calf Raise
2
-
6
Hanging Toes To Bar
2
-
7
Dragon Fly
2
-
8
Squat (Bodyweight)
1
200 reps
-
9
Bulgarian Split Squat (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Flexion
2
-
2
Neck Extension
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Seated Calf Raise
2
-
6
Hanging Toes To Bar
2
-
7
Dragon Fly
2
-
8
Squat (Bodyweight)
1
200 reps
-
9
Bulgarian Split Squat (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Flexion
2
-
2
Neck Extension
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Seated Calf Raise
2
-
6
Hanging Toes To Bar
2
-
7
Dragon Fly
2
-
8
Squat (Bodyweight)
1
200 reps
-
9
Bulgarian Split Squat (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Flexion
2
-
2
Neck Extension
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Seated Calf Raise
2
-
6
Hanging Toes To Bar
2
-
7
Dragon Fly
2
-
8
Squat (Bodyweight)
1
200 reps
-
9
Bulgarian Split Squat (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Flexion
2
-
2
Neck Extension
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Seated Calf Raise
2
-
6
Hanging Toes To Bar
2
-
7
Dragon Fly
2
-
8
Squat (Bodyweight)
1
200 reps
-
9
Bulgarian Split Squat (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Flexion
2
-
2
Neck Extension
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Seated Calf Raise
2
-
6
Hanging Toes To Bar
2
-
7
Dragon Fly
2
-
8
Squat (Bodyweight)
1
200 reps
-
9
Bulgarian Split Squat (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Flexion
2
-
2
Neck Extension
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Seated Calf Raise
2
-
6
Hanging Toes To Bar
2
-
7
Dragon Fly
2
-
8
Squat (Bodyweight)
1
200 reps
-
9
Bulgarian Split Squat (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Flexion
2
-
2
Neck Extension
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Seated Calf Raise
2
-
6
Hanging Toes To Bar
2
-
7
Dragon Fly
2
-
8
Squat (Bodyweight)
1
200 reps
-
9
Bulgarian Split Squat (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Flexion
2
-
2
Neck Extension
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Seated Calf Raise
2
-
6
Hanging Toes To Bar
2
-
7
Dragon Fly
2
-
8
Squat (Bodyweight)
1
200 reps
-
9
Bulgarian Split Squat (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Flexion
2
-
2
Neck Extension
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Seated Calf Raise
2
-
6
Hanging Toes To Bar
2
-
7
Dragon Fly
2
-
8
Squat (Bodyweight)
1
200 reps
-
9
Bulgarian Split Squat (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Flexion
2
-
2
Neck Extension
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Seated Calf Raise
2
-
6
Hanging Toes To Bar
2
-
7
Dragon Fly
2
-
8
Squat (Bodyweight)
1
200 reps
-
9
Bulgarian Split Squat (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Flexion
2
-
2
Neck Extension
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Seated Calf Raise
2
-
6
Hanging Toes To Bar
2
-
7
Dragon Fly
2
-
8
Squat (Bodyweight)
1
200 reps
-
9
Bulgarian Split Squat (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Flexion
2
-
2
Neck Extension
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Seated Calf Raise
2
-
6
Hanging Toes To Bar
2
-
7
Dragon Fly
2
-
8
Squat (Bodyweight)
1
200 reps
-
9
Bulgarian Split Squat (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Flexion
2
-
2
Neck Extension
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Seated Calf Raise
2
-
6
Hanging Toes To Bar
2
-
7
Dragon Fly
2
-
8
Squat (Bodyweight)
1
200 reps
-
9
Bulgarian Split Squat (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Flexion
2
-
2
Neck Extension
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Seated Calf Raise
2
-
6
Hanging Toes To Bar
2
-
7
Dragon Fly
2
-
8
Squat (Bodyweight)
1
200 reps
-
9
Bulgarian Split Squat (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Flexion
2
-
2
Neck Extension
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Seated Calf Raise
2
-
6
Hanging Toes To Bar
2
-
7
Dragon Fly
2
-
8
Squat (Bodyweight)
1
200 reps
-
9
Bulgarian Split Squat (Barbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Flexion
2
-
2
Neck Extension
2
-
3
Romanian Deadlift (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Seated Calf Raise
2
-
6
Hanging Toes To Bar
2
-
7
Dragon Fly
2
-
8
Squat (Bodyweight)
1
200 reps
-
9
Bulgarian Split Squat (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Rack Pull (Barbell)
2
-
4
Wide Grip Pull-Up
2
-
5
Lat Pulldown (Neutral Grip)
2
-
6
Seated Row (Cable)
2
-
7
Pullover (Dumbbell)
2
-
8
Preacher Curl (Barbell)
2
-
9
Rear Delt Fly (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Rack Pull (Barbell)
2
-
4
Wide Grip Pull-Up
2
-
5
Lat Pulldown (Neutral Grip)
2
-
6
Seated Row (Cable)
2
-
7
Pullover (Dumbbell)
2
-
8
Preacher Curl (Barbell)
2
-
9
Rear Delt Fly (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Rack Pull (Barbell)
2
-
4
Wide Grip Pull-Up
2
-
5
Lat Pulldown (Neutral Grip)
2
-
6
Seated Row (Cable)
2
-
7
Pullover (Dumbbell)
2
-
8
Preacher Curl (Barbell)
2
-
9
Rear Delt Fly (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Rack Pull (Barbell)
2
-
4
Wide Grip Pull-Up
2
-
5
Lat Pulldown (Neutral Grip)
2
-
6
Seated Row (Cable)
2
-
7
Pullover (Dumbbell)
2
-
8
Preacher Curl (Barbell)
2
-
9
Rear Delt Fly (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Rack Pull (Barbell)
2
-
4
Wide Grip Pull-Up
2
-
5
Lat Pulldown (Neutral Grip)
2
-
6
Seated Row (Cable)
2
-
7
Pullover (Dumbbell)
2
-
8
Preacher Curl (Barbell)
2
-
9
Rear Delt Fly (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Rack Pull (Barbell)
2
-
4
Wide Grip Pull-Up
2
-
5
Lat Pulldown (Neutral Grip)
2
-
6
Seated Row (Cable)
2
-
7
Pullover (Dumbbell)
2
-
8
Preacher Curl (Barbell)
2
-
9
Rear Delt Fly (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Rack Pull (Barbell)
2
-
4
Wide Grip Pull-Up
2
-
5
Lat Pulldown (Neutral Grip)
2
-
6
Seated Row (Cable)
2
-
7
Pullover (Dumbbell)
2
-
8
Preacher Curl (Barbell)
2
-
9
Rear Delt Fly (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Rack Pull (Barbell)
2
-
4
Wide Grip Pull-Up
2
-
5
Lat Pulldown (Neutral Grip)
2
-
6
Seated Row (Cable)
2
-
7
Pullover (Dumbbell)
2
-
8
Preacher Curl (Barbell)
2
-
9
Rear Delt Fly (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Rack Pull (Barbell)
2
-
4
Wide Grip Pull-Up
2
-
5
Lat Pulldown (Neutral Grip)
2
-
6
Seated Row (Cable)
2
-
7
Pullover (Dumbbell)
2
-
8
Preacher Curl (Barbell)
2
-
9
Rear Delt Fly (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Rack Pull (Barbell)
2
-
4
Wide Grip Pull-Up
2
-
5
Lat Pulldown (Neutral Grip)
2
-
6
Seated Row (Cable)
2
-
7
Pullover (Dumbbell)
2
-
8
Preacher Curl (Barbell)
2
-
9
Rear Delt Fly (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Rack Pull (Barbell)
2
-
4
Wide Grip Pull-Up
2
-
5
Lat Pulldown (Neutral Grip)
2
-
6
Seated Row (Cable)
2
-
7
Pullover (Dumbbell)
2
-
8
Preacher Curl (Barbell)
2
-
9
Rear Delt Fly (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Rack Pull (Barbell)
2
-
4
Wide Grip Pull-Up
2
-
5
Lat Pulldown (Neutral Grip)
2
-
6
Seated Row (Cable)
2
-
7
Pullover (Dumbbell)
2
-
8
Preacher Curl (Barbell)
2
-
9
Rear Delt Fly (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Rack Pull (Barbell)
2
-
4
Wide Grip Pull-Up
2
-
5
Lat Pulldown (Neutral Grip)
2
-
6
Seated Row (Cable)
2
-
7
Pullover (Dumbbell)
2
-
8
Preacher Curl (Barbell)
2
-
9
Rear Delt Fly (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Rack Pull (Barbell)
2
-
4
Wide Grip Pull-Up
2
-
5
Lat Pulldown (Neutral Grip)
2
-
6
Seated Row (Cable)
2
-
7
Pullover (Dumbbell)
2
-
8
Preacher Curl (Barbell)
2
-
9
Rear Delt Fly (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Rack Pull (Barbell)
2
-
4
Wide Grip Pull-Up
2
-
5
Lat Pulldown (Neutral Grip)
2
-
6
Seated Row (Cable)
2
-
7
Pullover (Dumbbell)
2
-
8
Preacher Curl (Barbell)
2
-
9
Rear Delt Fly (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Rack Pull (Barbell)
2
-
4
Wide Grip Pull-Up
2
-
5
Lat Pulldown (Neutral Grip)
2
-
6
Seated Row (Cable)
2
-
7
Pullover (Dumbbell)
2
-
8
Preacher Curl (Barbell)
2
-
9
Rear Delt Fly (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Rack Pull (Barbell)
2
-
4
Wide Grip Pull-Up
2
-
5
Lat Pulldown (Neutral Grip)
2
-
6
Seated Row (Cable)
2
-
7
Pullover (Dumbbell)
2
-
8
Preacher Curl (Barbell)
2
-
9
Rear Delt Fly (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
1
-
2
Lateral Raise (Dumbbell)
1
-
3
Rack Pull (Barbell)
2
-
4
Wide Grip Pull-Up
2
-
5
Lat Pulldown (Neutral Grip)
2
-
6
Seated Row (Cable)
2
-
7
Pullover (Dumbbell)
2
-
8
Preacher Curl (Barbell)
2
-
9
Rear Delt Fly (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Lu Raise
2
-
3
Bench Press (Paused)
3
-
4
Chest Fly (Cable)
2
-
5
Seated Anterior Delt Press (AD)
3
-
6
Tricep Pushdown (Cable)
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Dip (Bodyweight)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Lu Raise
2
-
3
Bench Press (Paused)
3
-
4
Chest Fly (Cable)
2
-
5
Seated Anterior Delt Press (AD)
3
-
6
Tricep Pushdown (Cable)
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Dip (Bodyweight)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Lu Raise
2
-
3
Bench Press (Paused)
3
-
4
Chest Fly (Cable)
2
-
5
Seated Anterior Delt Press (AD)
3
-
6
Tricep Pushdown (Cable)
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Dip (Bodyweight)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Lu Raise
2
-
3
Bench Press (Paused)
3
-
4
Chest Fly (Cable)
2
-
5
Seated Anterior Delt Press (AD)
3
-
6
Tricep Pushdown (Cable)
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Dip (Bodyweight)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Lu Raise
2
-
3
Bench Press (Paused)
3
-
4
Chest Fly (Cable)
2
-
5
Seated Anterior Delt Press (AD)
3
-
6
Tricep Pushdown (Cable)
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Dip (Bodyweight)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Lu Raise
2
-
3
Bench Press (Paused)
3
-
4
Chest Fly (Cable)
2
-
5
Seated Anterior Delt Press (AD)
3
-
6
Tricep Pushdown (Cable)
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Dip (Bodyweight)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Lu Raise
2
-
3
Bench Press (Paused)
3
-
4
Chest Fly (Cable)
2
-
5
Seated Anterior Delt Press (AD)
3
-
6
Tricep Pushdown (Cable)
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Dip (Bodyweight)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Lu Raise
2
-
3
Bench Press (Paused)
3
-
4
Chest Fly (Cable)
2
-
5
Seated Anterior Delt Press (AD)
3
-
6
Tricep Pushdown (Cable)
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Dip (Bodyweight)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Lu Raise
2
-
3
Bench Press (Paused)
3
-
4
Chest Fly (Cable)
2
-
5
Seated Anterior Delt Press (AD)
3
-
6
Tricep Pushdown (Cable)
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Dip (Bodyweight)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Lu Raise
2
-
3
Bench Press (Paused)
3
-
4
Chest Fly (Cable)
2
-
5
Seated Anterior Delt Press (AD)
3
-
6
Tricep Pushdown (Cable)
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Dip (Bodyweight)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Lu Raise
2
-
3
Bench Press (Paused)
3
-
4
Chest Fly (Cable)
2
-
5
Seated Anterior Delt Press (AD)
3
-
6
Tricep Pushdown (Cable)
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Dip (Bodyweight)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Lu Raise
2
-
3
Bench Press (Paused)
3
-
4
Chest Fly (Cable)
2
-
5
Seated Anterior Delt Press (AD)
3
-
6
Tricep Pushdown (Cable)
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Dip (Bodyweight)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Lu Raise
2
-
3
Bench Press (Paused)
3
-
4
Chest Fly (Cable)
2
-
5
Seated Anterior Delt Press (AD)
3
-
6
Tricep Pushdown (Cable)
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Dip (Bodyweight)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Lu Raise
2
-
3
Bench Press (Paused)
3
-
4
Chest Fly (Cable)
2
-
5
Seated Anterior Delt Press (AD)
3
-
6
Tricep Pushdown (Cable)
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Dip (Bodyweight)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Lu Raise
2
-
3
Bench Press (Paused)
3
-
4
Chest Fly (Cable)
2
-
5
Seated Anterior Delt Press (AD)
3
-
6
Tricep Pushdown (Cable)
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Dip (Bodyweight)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Lu Raise
2
-
3
Bench Press (Paused)
3
-
4
Chest Fly (Cable)
2
-
5
Seated Anterior Delt Press (AD)
3
-
6
Tricep Pushdown (Cable)
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Dip (Bodyweight)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Lu Raise
2
-
3
Bench Press (Paused)
3
-
4
Chest Fly (Cable)
2
-
5
Seated Anterior Delt Press (AD)
3
-
6
Tricep Pushdown (Cable)
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Dip (Bodyweight)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
-
2
Lu Raise
2
-
3
Bench Press (Paused)
3
-
4
Chest Fly (Cable)
2
-
5
Seated Anterior Delt Press (AD)
3
-
6
Tricep Pushdown (Cable)
2
-
7
Overhead Tricep Extension (Cable)
2
-
8
Dip (Bodyweight)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Flexion
2
-
2
Neck Extension
2
-
3
Squat (Barbell)
3
-
4
Seated Calf Raise
2
-
5
Hanging Toes To Bar
2
-
6
Hanging Leg Raise
2
-
7
Pistol Squat
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Flexion
2
-
2
Neck Extension
2
-
3
Squat (Barbell)
3
-
4
Seated Calf Raise
2
-
5
Hanging Toes To Bar
2
-
6
Hanging Leg Raise
2
-
7
Pistol Squat
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Flexion
2
-
2
Neck Extension
2
-
3
Squat (Barbell)
3
-
4
Seated Calf Raise
2
-
5
Hanging Toes To Bar
2
-
6
Hanging Leg Raise
2
-
7
Pistol Squat
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Flexion
2
-
2
Neck Extension
2
-
3
Squat (Barbell)
3
-
4
Seated Calf Raise
2
-
5
Hanging Toes To Bar
2
-
6
Hanging Leg Raise
2
-
7
Pistol Squat
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Flexion
2
-
2
Neck Extension
2
-
3
Squat (Barbell)
3
-
4
Seated Calf Raise
2
-
5
Hanging Toes To Bar
2
-
6
Hanging Leg Raise
2
-
7
Pistol Squat
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Flexion
2
-
2
Neck Extension
2
-
3
Squat (Barbell)
3
-
4
Seated Calf Raise
2
-
5
Hanging Toes To Bar
2
-
6
Hanging Leg Raise
2
-
7
Pistol Squat
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Flexion
2
-
2
Neck Extension
2
-
3
Squat (Barbell)
3
-
4
Seated Calf Raise
2
-
5
Hanging Toes To Bar
2
-
6
Hanging Leg Raise
2
-
7
Pistol Squat
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Flexion
2
-
2
Neck Extension
2
-
3
Squat (Barbell)
3
-
4
Seated Calf Raise
2
-
5
Hanging Toes To Bar
2
-
6
Hanging Leg Raise
2
-
7
Pistol Squat
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Flexion
2
-
2
Neck Extension
2
-
3
Squat (Barbell)
3
-
4
Seated Calf Raise
2
-
5
Hanging Toes To Bar
2
-
6
Hanging Leg Raise
2
-
7
Pistol Squat
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Flexion
2
-
2
Neck Extension
2
-
3
Squat (Barbell)
3
-
4
Seated Calf Raise
2
-
5
Hanging Toes To Bar
2
-
6
Hanging Leg Raise
2
-
7
Pistol Squat
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Flexion
2
-
2
Neck Extension
2
-
3
Squat (Barbell)
3
-
4
Seated Calf Raise
2
-
5
Hanging Toes To Bar
2
-
6
Hanging Leg Raise
2
-
7
Pistol Squat
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Flexion
2
-
2
Neck Extension
2
-
3
Squat (Barbell)
3
-
4
Seated Calf Raise
2
-
5
Hanging Toes To Bar
2
-
6
Hanging Leg Raise
2
-
7
Pistol Squat
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Flexion
2
-
2
Neck Extension
2
-
3
Squat (Barbell)
3
-
4
Seated Calf Raise
2
-
5
Hanging Toes To Bar
2
-
6
Hanging Leg Raise
2
-
7
Pistol Squat
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Flexion
2
-
2
Neck Extension
2
-
3
Squat (Barbell)
3
-
4
Seated Calf Raise
2
-
5
Hanging Toes To Bar
2
-
6
Hanging Leg Raise
2
-
7
Pistol Squat
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Flexion
2
-
2
Neck Extension
2
-
3
Squat (Barbell)
3
-
4
Seated Calf Raise
2
-
5
Hanging Toes To Bar
2
-
6
Hanging Leg Raise
2
-
7
Pistol Squat
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Flexion
2
-
2
Neck Extension
2
-
3
Squat (Barbell)
3
-
4
Seated Calf Raise
2
-
5
Hanging Toes To Bar
2
-
6
Hanging Leg Raise
2
-
7
Pistol Squat
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Flexion
2
-
2
Neck Extension
2
-
3
Squat (Barbell)
3
-
4
Seated Calf Raise
2
-
5
Hanging Toes To Bar
2
-
6
Hanging Leg Raise
2
-
7
Pistol Squat
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Neck Flexion
2
-
2
Neck Extension
2
-
3
Squat (Barbell)
3
-
4
Seated Calf Raise
2
-
5
Hanging Toes To Bar
2
-
6
Hanging Leg Raise
2
-
7
Pistol Squat
2
-
Week 1
1 / 18 Weeks
Day 1
1
Overhead Tricep Extension (Cable)
1 Set
-
2
Lateral Raise (Dumbbell)
1 Set
-
3
Bent Over Row (Barbell)
2 Sets
-
4
Deadlift (Barbell)
2 Sets
-
5
Lat Pulldown (Neutral Grip)
2 Sets
-
6
Pullover (Dumbbell)
2 Sets
-
7
Hammer Curl (Dumbbell)
2 Sets
-
8
Rear Delt Fly (Machine)
2 Sets
-
Day 2
1
Bicep Curl (Barbell)
1 Set
-
2
Lu Raise
2 Sets
-
3
Dip (Weighted)
2 Sets
-
4
Incline Bench Press (Smith Machine)
2 Sets
-
5
Overhead Press (Barbell)
2 Sets
-
6
Tricep Pushdown (Cable)
2 Sets
-
7
Single Arm Overhead Tricep Extension
2 Sets
-
8
Push Up
1 Set
-
Day 4
1
Overhead Tricep Extension (Cable)
1 Set
-
2
Lateral Raise (Dumbbell)
1 Set
-
3
Rack Pull (Barbell)
2 Sets
-
4
Wide Grip Pull-Up
2 Sets
-
5
Lat Pulldown (Neutral Grip)
2 Sets
-
6
Seated Row (Cable)
2 Sets
-
7
Pullover (Dumbbell)
2 Sets
-
8
Preacher Curl (Barbell)
2 Sets
-
9
Rear Delt Fly (Machine)
2 Sets
-
Day 5
1
Bicep Curl (Barbell)
1 Set
-
2
Lu Raise
2 Sets
-
3
Bench Press (Paused)
3 Sets
-
4
Chest Fly (Cable)
2 Sets
-
5
Seated Anterior Delt Press (AD)
3 Sets
-
6
Tricep Pushdown (Cable)
2 Sets
-
7
Overhead Tricep Extension (Cable)
2 Sets
-
8
Dip (Bodyweight)
2 Sets
-
Day 6
1
Neck Flexion
2 Sets
-
2
Neck Extension
2 Sets
-
3
Squat (Barbell)
3 Sets
-
4
Seated Calf Raise
2 Sets
-
5
Hanging Toes To Bar
2 Sets
-
6
Hanging Leg Raise
2 Sets
-
7
Pistol Squat
2 Sets
-
Day 3
1
Neck Flexion
2 Sets
-
2
Neck Extension
2 Sets
-
3
Romanian Deadlift (Barbell)
2 Sets
-
4
Lying Leg Curl
2 Sets
-
5
Seated Calf Raise
2 Sets
-
6
Hanging Toes To Bar
2 Sets
-
7
Dragon Fly
2 Sets
-
8
Squat (Bodyweight)
1 Set
200 Reps
-
9
Bulgarian Split Squat (Barbell)
2 Sets
-