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Essentially Lifted

by Josh Green

Program Description

This program uses progressive overloading, science-based volume, and fundamental motions to maximize the results you get in the time you put in. Push yourself, keep yourself accountable, and you will be uncomfortable. Discomfort will sculpt you.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 27, 2025 02:08
  • Last Edited
    Jun 18, 2025 12:30

Summary

**Essentially Lifted** is a comprehensive 9-week program designed to build strength and muscle through a structured 5-day workout routine. Each week focuses on targeted muscle groups, utilizing a mix of barbell, dumbbell, and machine exercises to maximize your gains. With a full gym setup, you'll tackle everything from chest presses to squats, ensuring a balanced approach to your fitness journey. Get ready to elevate your lifting game and achieve the results you’ve been striving for!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Bench Press (Barbell)
3
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Cable Chest Fly (High, Mid, Low)
6
12 reps
-
6
Underhand Dumbbell Chest Press (Incline, Mid, Decline)
6
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Cable Chest Fly (High, Mid, Low)
6
10 reps
-
6
Underhand Dumbbell Chest Press (Incline, Mid, Decline)
6
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Bench Press (Dumbbell)
3
8 reps
-
5
Cable Chest Fly (High, Mid, Low)
6
8 reps
-
6
Underhand Dumbbell Chest Press (Incline, Mid, Decline)
6
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Bench Press (Barbell)
3
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Cable Chest Fly (High, Mid, Low)
6
12 reps
-
6
Underhand Dumbbell Chest Press (Incline, Mid, Decline)
6
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Cable Chest Fly (High, Mid, Low)
6
10 reps
-
6
Underhand Dumbbell Chest Press (Incline, Mid, Decline)
6
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Bench Press (Dumbbell)
3
8 reps
-
5
Cable Chest Fly (High, Mid, Low)
6
8 reps
-
6
Underhand Dumbbell Chest Press (Incline, Mid, Decline)
6
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
12 reps
-
3
Bench Press (Barbell)
3
12 reps
-
4
Bench Press (Dumbbell)
3
12 reps
-
5
Cable Chest Fly (High, Mid, Low)
6
12 reps
-
6
Underhand Dumbbell Chest Press (Incline, Mid, Decline)
6
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Bench Press (Barbell)
3
10 reps
-
4
Bench Press (Dumbbell)
3
10 reps
-
5
Cable Chest Fly (High, Mid, Low)
6
10 reps
-
6
Underhand Dumbbell Chest Press (Incline, Mid, Decline)
6
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
-
3
Bench Press (Barbell)
3
8 reps
-
4
Bench Press (Dumbbell)
3
8 reps
-
5
Cable Chest Fly (High, Mid, Low)
6
8 reps
-
6
Underhand Dumbbell Chest Press (Incline, Mid, Decline)
6
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12 reps
-
2
Lat Pulldown (Close Grip)
4
12 reps
-
3
Dumbbell Row
4
12 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Straight Arm Pulldown
4
12 reps
-
6
Decline Crunch
3
12 reps
-
7
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
10 reps
-
2
Lat Pulldown (Close Grip)
4
10 reps
-
3
Dumbbell Row
4
10 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Straight Arm Pulldown
4
10 reps
-
6
Decline Crunch
3
12 reps
-
7
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
-
2
Lat Pulldown (Close Grip)
4
8 reps
-
3
Dumbbell Row
4
8 reps
-
4
Seated Row (Cable)
4
8 reps
-
5
Straight Arm Pulldown
4
8 reps
-
6
Decline Crunch
3
12 reps
-
7
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12 reps
-
2
Lat Pulldown (Close Grip)
4
12 reps
-
3
Dumbbell Row
4
12 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Straight Arm Pulldown
4
12 reps
-
6
Decline Crunch
3
12 reps
-
7
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
10 reps
-
2
Lat Pulldown (Close Grip)
4
10 reps
-
3
Dumbbell Row
4
10 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Straight Arm Pulldown
4
10 reps
-
6
Decline Crunch
3
12 reps
-
7
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
-
2
Lat Pulldown (Close Grip)
4
8 reps
-
3
Dumbbell Row
4
8 reps
-
4
Seated Row (Cable)
4
8 reps
-
5
Straight Arm Pulldown
4
8 reps
-
6
Decline Crunch
3
12 reps
-
7
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
12 reps
-
2
Lat Pulldown (Close Grip)
4
12 reps
-
3
Dumbbell Row
4
12 reps
-
4
Seated Row (Cable)
4
12 reps
-
5
Straight Arm Pulldown
4
12 reps
-
6
Decline Crunch
3
12 reps
-
7
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
10 reps
-
2
Lat Pulldown (Close Grip)
4
10 reps
-
3
Dumbbell Row
4
10 reps
-
4
Seated Row (Cable)
4
10 reps
-
5
Straight Arm Pulldown
4
10 reps
-
6
Decline Crunch
3
12 reps
-
7
Hanging Leg Raise
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
-
2
Lat Pulldown (Close Grip)
4
8 reps
-
3
Dumbbell Row
4
8 reps
-
4
Seated Row (Cable)
4
8 reps
-
5
Straight Arm Pulldown
4
8 reps
-
6
Decline Crunch
3
12 reps
-
7
Hanging Leg Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Clean Deadlift
4
12 reps
-
3
Lunge (Dumbbell)
3
24 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Seated Calf Raise
5
24 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Clean Deadlift
4
10 reps
-
3
Lunge (Dumbbell)
3
20 reps
-
4
Leg Extension
3
10 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Seated Calf Raise
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Clean Deadlift
4
8 reps
-
3
Lunge (Dumbbell)
3
16 reps
-
4
Leg Extension
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Seated Calf Raise
5
16 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Clean Deadlift
4
12 reps
-
3
Lunge (Dumbbell)
3
24 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Seated Calf Raise
5
24 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Clean Deadlift
4
10 reps
-
3
Lunge (Dumbbell)
3
20 reps
-
4
Leg Extension
3
10 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Seated Calf Raise
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Clean Deadlift
4
8 reps
-
3
Lunge (Dumbbell)
3
16 reps
-
4
Leg Extension
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Seated Calf Raise
5
16 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
-
2
Clean Deadlift
4
12 reps
-
3
Lunge (Dumbbell)
3
24 reps
-
4
Leg Extension
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Seated Calf Raise
5
24 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
-
2
Clean Deadlift
4
10 reps
-
3
Lunge (Dumbbell)
3
20 reps
-
4
Leg Extension
3
10 reps
-
5
Lying Leg Curl
3
10 reps
-
6
Seated Calf Raise
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
-
2
Clean Deadlift
4
8 reps
-
3
Lunge (Dumbbell)
3
16 reps
-
4
Leg Extension
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Seated Calf Raise
5
16 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
-
2
Shoulder Press Close Grip
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Rear Delt Fly (Dumbbell)
4
12 reps
-
5
Decline Crunch
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2
Shoulder Press Close Grip
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Rear Delt Fly (Dumbbell)
4
10 reps
-
5
Decline Crunch
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Shoulder Press Close Grip
4
8 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Rear Delt Fly (Dumbbell)
4
8 reps
-
5
Decline Crunch
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
-
2
Shoulder Press Close Grip
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Rear Delt Fly (Dumbbell)
4
12 reps
-
5
Decline Crunch
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2
Shoulder Press Close Grip
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Rear Delt Fly (Dumbbell)
4
10 reps
-
5
Decline Crunch
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Shoulder Press Close Grip
4
8 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Rear Delt Fly (Dumbbell)
4
8 reps
-
5
Decline Crunch
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
-
2
Shoulder Press Close Grip
4
12 reps
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Rear Delt Fly (Dumbbell)
4
12 reps
-
5
Decline Crunch
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
10 reps
-
2
Shoulder Press Close Grip
4
10 reps
-
3
Lateral Raise (Dumbbell)
4
10 reps
-
4
Rear Delt Fly (Dumbbell)
4
10 reps
-
5
Decline Crunch
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
-
2
Shoulder Press Close Grip
4
8 reps
-
3
Lateral Raise (Dumbbell)
4
8 reps
-
4
Rear Delt Fly (Dumbbell)
4
8 reps
-
5
Decline Crunch
3
12 reps
-
6
Hanging Leg Raise
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
12 reps
-
2
Dip (Weighted)
3
12 reps
-
3
Skull Crusher (Barbell)
3
12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
1
999 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Preacher Curl (EZ Bar)
3
12 reps
-
9
Bicep Curl (Dumbbell)
3
12 reps
-
10
Hammer Curl
1
999 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Skull Crusher (Barbell)
3
10 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Tricep Pushdown (Cable)
1
999 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Bicep Curl (Barbell)
3
10 reps
-
8
Preacher Curl (EZ Bar)
3
10 reps
-
9
Bicep Curl (Dumbbell)
3
10 reps
-
10
Hammer Curl
1
999 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Dip (Weighted)
3
8 reps
-
3
Skull Crusher (Barbell)
3
8 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
8 reps
-
5
Tricep Pushdown (Cable)
1
999 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
7
Bicep Curl (Barbell)
3
8 reps
-
8
Preacher Curl (EZ Bar)
3
8 reps
-
9
Bicep Curl (Dumbbell)
3
8 reps
-
10
Hammer Curl
1
999 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
12 reps
-
2
Dip (Weighted)
3
12 reps
-
3
Skull Crusher (Barbell)
3
12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
1
999 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Preacher Curl (EZ Bar)
3
12 reps
-
9
Bicep Curl (Dumbbell)
3
12 reps
-
10
Hammer Curl
1
999 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Skull Crusher (Barbell)
3
10 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Tricep Pushdown (Cable)
1
999 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Bicep Curl (Barbell)
3
10 reps
-
8
Preacher Curl (EZ Bar)
3
10 reps
-
9
Bicep Curl (Dumbbell)
3
10 reps
-
10
Hammer Curl
1
999 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Dip (Weighted)
3
8 reps
-
3
Skull Crusher (Barbell)
3
8 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
8 reps
-
5
Tricep Pushdown (Cable)
1
999 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
7
Bicep Curl (Barbell)
3
8 reps
-
8
Preacher Curl (EZ Bar)
3
8 reps
-
9
Bicep Curl (Dumbbell)
3
8 reps
-
10
Hammer Curl
1
999 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
12 reps
-
2
Dip (Weighted)
3
12 reps
-
3
Skull Crusher (Barbell)
3
12 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
5
Tricep Pushdown (Cable)
1
999 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Bicep Curl (Barbell)
3
12 reps
-
8
Preacher Curl (EZ Bar)
3
12 reps
-
9
Bicep Curl (Dumbbell)
3
12 reps
-
10
Hammer Curl
1
999 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
-
2
Dip (Weighted)
3
10 reps
-
3
Skull Crusher (Barbell)
3
10 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
10 reps
-
5
Tricep Pushdown (Cable)
1
999 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Bicep Curl (Barbell)
3
10 reps
-
8
Preacher Curl (EZ Bar)
3
10 reps
-
9
Bicep Curl (Dumbbell)
3
10 reps
-
10
Hammer Curl
1
999 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
-
2
Dip (Weighted)
3
8 reps
-
3
Skull Crusher (Barbell)
3
8 reps
-
4
Overhead Tricep Extension (Dumbbell)
3
8 reps
-
5
Tricep Pushdown (Cable)
1
999 reps
-
6
Incline Curl (Dumbbell)
3
8 reps
-
7
Bicep Curl (Barbell)
3
8 reps
-
8
Preacher Curl (EZ Bar)
3
8 reps
-
9
Bicep Curl (Dumbbell)
3
8 reps
-
10
Hammer Curl
1
999 reps
-
Week 1
1 / 9 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
12 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
3
Bench Press (Barbell)
3 Sets
12 Reps
-
4
Bench Press (Dumbbell)
3 Sets
12 Reps
-
5
Cable Chest Fly (High, Mid, Low)
6 Sets
12 Reps
-
6
Underhand Dumbbell Chest Press (Incline, Mid, Decline)
6 Sets
12 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
12 Reps
-
2
Clean Deadlift
4 Sets
12 Reps
-
3
Lunge (Dumbbell)
3 Sets
24 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
5
Lying Leg Curl
3 Sets
12 Reps
-
6
Seated Calf Raise
5 Sets
24 Reps
-
Day 4
1
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
-
2
Shoulder Press Close Grip
4 Sets
12 Reps
-
3
Lateral Raise (Dumbbell)
4 Sets
12 Reps
-
4
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
-
5
Decline Crunch
3 Sets
12 Reps
-
6
Hanging Leg Raise
3 Sets
12 Reps
-
Day 5
1
Bench Press (Close Grip)
3 Sets
12 Reps
-
2
Dip (Weighted)
3 Sets
12 Reps
-
3
Skull Crusher (Barbell)
3 Sets
12 Reps
-
4
Overhead Tricep Extension (Dumbbell)
3 Sets
12 Reps
-
5
Tricep Pushdown (Cable)
1 Set
999 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
7
Bicep Curl (Barbell)
3 Sets
12 Reps
-
8
Preacher Curl (EZ Bar)
3 Sets
12 Reps
-
9
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
10
Hammer Curl
1 Set
999 Reps
-
Day 2
1
Wide Grip Lat Pulldown
4 Sets
12 Reps
-
2
Lat Pulldown (Close Grip)
4 Sets
12 Reps
-
3
Dumbbell Row
4 Sets
12 Reps
-
4
Seated Row (Cable)
4 Sets
12 Reps
-
5
Straight Arm Pulldown
4 Sets
12 Reps
-
6
Decline Crunch
3 Sets
12 Reps
-
7
Hanging Leg Raise
3 Sets
12 Reps
-