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Upper Lower V3

by null

Program Description

sigma version 3

Program Overview

  • Level
    Advanced, Intermediate, Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    110 minutes
  • Created
    May 08, 2025 01:33
  • Last Edited
    Jun 18, 2025 09:12

Summary

Transform your upper and lower body strength with the Upper Lower V3 program, a comprehensive 16-week training plan designed for serious lifters. Committing just four days a week, you'll engage in a balanced mix of targeted exercises, including cable and machine work, to build muscle and enhance performance. Each session focuses on specific muscle groups, ensuring optimal recovery and growth. Get ready to push your limits and achieve your fitness goals with this structured and effective approach!
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Front Delt Bias
1
3-8 reps
-
2
SA Cuffed Bicep Curl
2
3-8 reps
-
3
Single Arm Tricep Extension (Cable)
2
3-8 reps
-
4
Kelso Shrug
2
3-8 reps
-
5
Bench Press (Smith Machine)
1
3-8 reps
-
6
SA Rear Delt Fly
2
3-8 reps
-
7
SA Low To High Fly
2
3-8 reps
-
8
Frontal Lat Pullover
2
3-8 reps
-
9
Crucific Lateral Raise
2
3-8 reps
-
10
SA Bicep Supination
2
-
-
11
Saggital Extension
2
3-8 reps
-
12
SA Wrist Extension
2
3-8 reps
-
13
Rotator Cuff Ir
2
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
4
3-8 reps
-
2
Seated Tricep Pushdown
2
3-8 reps
-
3
SA Y Raise
2
3-8 reps
-
4
Kelso Shrug
2
3-8 reps
-
5
Frontal Lat Pullover
2
3-8 reps
-
6
Saggital Extension
2
3-8 reps
-
7
SA Low To High Fly
2
3-8 reps
-
8
Single Arm Pec Deck Fly
2
3-8 reps
-
9
SA Rear Delt Fly
2
3-8 reps
-
10
Shoulder Press Front Delt Bias
1
3-8 reps
-
11
SA Wrist Curl
2
3-8 reps
-
12
SA Wrist Extension
2
3-8 reps
-
13
Rotator Cuff Ir
2
3-8 reps
-
14
Abs Crunch (Machine)
1
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
4
3-8 reps
-
2
Seated Tricep Pushdown
2
3-8 reps
-
3
SA Y Raise
2
3-8 reps
-
4
Kelso Shrug
2
3-8 reps
-
5
Frontal Lat Pullover
2
3-8 reps
-
6
Saggital Extension
2
3-8 reps
-
7
SA Low To High Fly
2
3-8 reps
-
8
Single Arm Pec Deck Fly
2
3-8 reps
-
9
SA Rear Delt Fly
2
3-8 reps
-
10
Shoulder Press Front Delt Bias
1
3-8 reps
-
11
SA Wrist Curl
2
3-8 reps
-
12
SA Wrist Extension
2
3-8 reps
-
13
Rotator Cuff Ir
2
3-8 reps
-
14
Abs Crunch (Machine)
1
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
4
3-8 reps
-
2
Seated Tricep Pushdown
2
3-8 reps
-
3
SA Y Raise
2
3-8 reps
-
4
Kelso Shrug
2
3-8 reps
-
5
Frontal Lat Pullover
2
3-8 reps
-
6
Saggital Extension
2
3-8 reps
-
7
SA Low To High Fly
2
3-8 reps
-
8
Single Arm Pec Deck Fly
2
3-8 reps
-
9
SA Rear Delt Fly
2
3-8 reps
-
10
Shoulder Press Front Delt Bias
1
3-8 reps
-
11
SA Wrist Curl
2
3-8 reps
-
12
SA Wrist Extension
2
3-8 reps
-
13
Rotator Cuff Ir
2
3-8 reps
-
14
Abs Crunch (Machine)
1
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
4
3-8 reps
-
2
Seated Tricep Pushdown
2
3-8 reps
-
3
SA Y Raise
2
3-8 reps
-
4
Kelso Shrug
2
3-8 reps
-
5
Frontal Lat Pullover
2
3-8 reps
-
6
Saggital Extension
2
3-8 reps
-
7
SA Low To High Fly
2
3-8 reps
-
8
Single Arm Pec Deck Fly
2
3-8 reps
-
9
SA Rear Delt Fly
2
3-8 reps
-
10
SA Seated Front Delt Raise
2
3-8 reps
-
11
SA Wrist Curl
2
3-8 reps
-
12
SA Wrist Extension
2
3-8 reps
-
13
Abs Crunch (Machine)
1
3-8 reps
-
14
Rotator Cuff Ir
2
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
4
3-8 reps
-
2
Seated Tricep Pushdown
2
3-8 reps
-
3
SA Y Raise
2
3-8 reps
-
4
Kelso Shrug
2
3-8 reps
-
5
Frontal Lat Pullover
2
3-8 reps
-
6
Saggital Extension
2
3-8 reps
-
7
SA Low To High Fly
2
3-8 reps
-
8
Single Arm Pec Deck Fly
2
3-8 reps
-
9
SA Rear Delt Fly
2
3-8 reps
-
10
SA Seated Front Delt Raise
2
3-8 reps
-
11
SA Wrist Curl
2
3-8 reps
-
12
SA Wrist Extension
2
3-8 reps
-
13
Abs Crunch (Machine)
1
3-8 reps
-
14
Rotator Cuff Ir
2
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
4
3-8 reps
-
2
Seated Tricep Pushdown
2
3-8 reps
-
3
SA Y Raise
2
3-8 reps
-
4
Kelso Shrug
2
3-8 reps
-
5
Frontal Lat Pullover
2
3-8 reps
-
6
Saggital Extension
2
3-8 reps
-
7
SA Low To High Fly
2
3-8 reps
-
8
Single Arm Pec Deck Fly
2
3-8 reps
-
9
SA Rear Delt Fly
2
3-8 reps
-
10
SA Seated Front Delt Raise
2
3-8 reps
-
11
SA Wrist Curl
2
3-8 reps
-
12
SA Wrist Extension
2
3-8 reps
-
13
Abs Crunch (Machine)
1
3-8 reps
-
14
Rotator Cuff Ir
2
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
4
3-8 reps
-
2
Seated Tricep Pushdown
2
3-8 reps
-
3
SA Y Raise
2
3-8 reps
-
4
Kelso Shrug
2
3-8 reps
-
5
Frontal Lat Pullover
2
3-8 reps
-
6
Saggital Extension
2
3-8 reps
-
7
SA Low To High Fly
2
3-8 reps
-
8
Single Arm Pec Deck Fly
2
3-8 reps
-
9
SA Rear Delt Fly
2
3-8 reps
-
10
SA Seated Front Delt Raise
2
3-8 reps
-
11
SA Wrist Curl
2
3-8 reps
-
12
SA Wrist Extension
2
3-8 reps
-
13
Abs Crunch (Machine)
1
3-8 reps
-
14
Rotator Cuff Ir
2
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
4
3-8 reps
-
2
Seated Tricep Pushdown
2
3-8 reps
-
3
SA Y Raise
2
3-8 reps
-
4
Kelso Shrug
2
3-8 reps
-
5
Frontal Lat Pullover
2
3-8 reps
-
6
Saggital Extension
2
3-8 reps
-
7
SA Low To High Fly
2
3-8 reps
-
8
Single Arm Pec Deck Fly
2
3-8 reps
-
9
SA Rear Delt Fly
2
3-8 reps
-
10
SA Seated Front Delt Raise
2
3-8 reps
-
11
SA Wrist Curl
2
3-8 reps
-
12
SA Wrist Extension
2
3-8 reps
-
13
Abs Crunch (Machine)
1
3-8 reps
-
14
Rotator Cuff Ir
2
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
4
3-8 reps
-
2
Seated Tricep Pushdown
2
3-8 reps
-
3
SA Y Raise
2
3-8 reps
-
4
Kelso Shrug
2
3-8 reps
-
5
Frontal Lat Pullover
2
3-8 reps
-
6
Saggital Extension
2
3-8 reps
-
7
SA Low To High Fly
2
3-8 reps
-
8
Single Arm Pec Deck Fly
2
3-8 reps
-
9
SA Rear Delt Fly
2
3-8 reps
-
10
SA Seated Front Delt Raise
2
3-8 reps
-
11
SA Wrist Curl
2
3-8 reps
-
12
SA Wrist Extension
2
3-8 reps
-
13
Abs Crunch (Machine)
1
3-8 reps
-
14
Rotator Cuff Ir
2
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
4
3-8 reps
-
2
Seated Tricep Pushdown
2
3-8 reps
-
3
SA Y Raise
2
3-8 reps
-
4
Kelso Shrug
2
3-8 reps
-
5
Frontal Lat Pullover
2
3-8 reps
-
6
Saggital Extension
2
3-8 reps
-
7
SA Low To High Fly
2
3-8 reps
-
8
Single Arm Pec Deck Fly
2
3-8 reps
-
9
SA Rear Delt Fly
2
3-8 reps
-
10
SA Seated Front Delt Raise
2
3-8 reps
-
11
SA Wrist Curl
2
3-8 reps
-
12
SA Wrist Extension
2
3-8 reps
-
13
Abs Crunch (Machine)
1
3-8 reps
-
14
Rotator Cuff Ir
2
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
4
3-8 reps
-
2
Seated Tricep Pushdown
2
3-8 reps
-
3
SA Y Raise
2
3-8 reps
-
4
Kelso Shrug
2
3-8 reps
-
5
Frontal Lat Pullover
2
3-8 reps
-
6
Saggital Extension
2
3-8 reps
-
7
SA Low To High Fly
2
3-8 reps
-
8
Single Arm Pec Deck Fly
2
3-8 reps
-
9
SA Rear Delt Fly
2
3-8 reps
-
10
SA Seated Front Delt Raise
2
3-8 reps
-
11
SA Wrist Curl
2
3-8 reps
-
12
SA Wrist Extension
2
3-8 reps
-
13
Abs Crunch (Machine)
1
3-8 reps
-
14
Rotator Cuff Ir
2
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
4
3-8 reps
-
2
Seated Tricep Pushdown
2
3-8 reps
-
3
SA Y Raise
2
3-8 reps
-
4
Kelso Shrug
2
3-8 reps
-
5
Frontal Lat Pullover
2
3-8 reps
-
6
Saggital Extension
2
3-8 reps
-
7
SA Low To High Fly
2
3-8 reps
-
8
Single Arm Pec Deck Fly
2
3-8 reps
-
9
SA Rear Delt Fly
2
3-8 reps
-
10
SA Seated Front Delt Raise
2
3-8 reps
-
11
SA Wrist Curl
2
3-8 reps
-
12
SA Wrist Extension
2
3-8 reps
-
13
Abs Crunch (Machine)
1
3-8 reps
-
14
Rotator Cuff Ir
2
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
4
3-8 reps
-
2
Seated Tricep Pushdown
2
3-8 reps
-
3
SA Y Raise
2
3-8 reps
-
4
Kelso Shrug
2
3-8 reps
-
5
Frontal Lat Pullover
2
3-8 reps
-
6
Saggital Extension
2
3-8 reps
-
7
SA Low To High Fly
2
3-8 reps
-
8
Single Arm Pec Deck Fly
2
3-8 reps
-
9
SA Rear Delt Fly
2
3-8 reps
-
10
SA Seated Front Delt Raise
2
3-8 reps
-
11
SA Wrist Curl
2
3-8 reps
-
12
SA Wrist Extension
2
3-8 reps
-
13
Abs Crunch (Machine)
1
3-8 reps
-
14
Rotator Cuff Ir
2
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
4
3-8 reps
-
2
Seated Tricep Pushdown
2
3-8 reps
-
3
SA Y Raise
2
3-8 reps
-
4
Kelso Shrug
2
3-8 reps
-
5
Frontal Lat Pullover
2
3-8 reps
-
6
Saggital Extension
2
3-8 reps
-
7
SA Low To High Fly
2
3-8 reps
-
8
Single Arm Pec Deck Fly
2
3-8 reps
-
9
SA Rear Delt Fly
2
3-8 reps
-
10
SA Seated Front Delt Raise
2
3-8 reps
-
11
SA Wrist Curl
2
3-8 reps
-
12
SA Wrist Extension
2
3-8 reps
-
13
Abs Crunch (Machine)
1
3-8 reps
-
14
Rotator Cuff Ir
2
3-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
4
3-8 reps
-
2
Seated Tricep Pushdown
2
3-8 reps
-
3
SA Y Raise
2
3-8 reps
-
4
Kelso Shrug
2
3-8 reps
-
5
Frontal Lat Pullover
2
3-8 reps
-
6
Saggital Extension
2
3-8 reps
-
7
SA Low To High Fly
2
3-8 reps
-
8
Single Arm Pec Deck Fly
2
3-8 reps
-
9
SA Rear Delt Fly
2
3-8 reps
-
10
SA Seated Front Delt Raise
2
3-8 reps
-
11
SA Wrist Curl
2
3-8 reps
-
12
SA Wrist Extension
2
3-8 reps
-
13
Abs Crunch (Machine)
1
3-8 reps
-
14
Rotator Cuff Ir
2
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Unilateral Leg Extension
2
3-8 reps
-
2
Seated Hamstring Curl
2
3-8 reps
-
3
Leg Press (45 Degrees)
1
3-8 reps
-
4
Stiff Leg Deadlift
1
3-8 reps
-
5
Abs Crunch (Machine)
2
3-8 reps
-
6
Hip Abductor (Machine)
1
3-8 reps
-
7
Hip Adductor (Machine)
2
3-8 reps
-
8
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3-8 reps
-
2
Seated Hamstring Curl
2
3-8 reps
-
3
Banded Hack Squat
1
3-8 reps
-
4
Stiff Leg Deadlift
2
3-8 reps
-
5
Glute Bridge Smith
1
3-8 reps
-
6
Hip Adductor (Machine)
2
3-8 reps
-
7
Hip Abductor (Machine)
1
3-8 reps
-
8
Abs Crunch (Machine)
1
3-8 reps
-
9
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3-8 reps
-
2
Seated Hamstring Curl
2
3-8 reps
-
3
Banded Hack Squat
1
3-8 reps
-
4
Stiff Leg Deadlift
2
3-8 reps
-
5
Glute Bridge Smith
1
3-8 reps
-
6
Hip Adductor (Machine)
2
3-8 reps
-
7
Hip Abductor (Machine)
1
3-8 reps
-
8
Abs Crunch (Machine)
1
3-8 reps
-
9
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3-8 reps
-
2
Seated Hamstring Curl
2
3-8 reps
-
3
Banded Hack Squat
1
3-8 reps
-
4
Stiff Leg Deadlift
2
3-8 reps
-
5
Glute Bridge Smith
1
3-8 reps
-
6
Hip Adductor (Machine)
2
3-8 reps
-
7
Hip Abductor (Machine)
1
3-8 reps
-
8
Abs Crunch (Machine)
1
3-8 reps
-
9
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Banded Hack Squat
1
3-8 reps
-
2
Single Leg Seated Hamstring Curl
2
3-8 reps
-
3
Sissy Squat (Weighted)
2
3-8 reps
-
4
45 Degree Extension
2
3-8 reps
-
5
Glute Bridge Smith
1
3-8 reps
-
6
Single Leg Calf Raise Machine
2
3-8 reps
-
7
Hip Adductor (Machine)
2
3-8 reps
-
8
Hip Abductor (Machine)
1
3-8 reps
-
9
Abs Crunch (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Banded Hack Squat
1
3-8 reps
-
2
Single Leg Seated Hamstring Curl
2
3-8 reps
-
3
Sissy Squat (Weighted)
2
3-8 reps
-
4
45 Degree Extension
2
3-8 reps
-
5
Glute Bridge Smith
1
3-8 reps
-
6
Single Leg Calf Raise Machine
2
3-8 reps
-
7
Hip Adductor (Machine)
2
3-8 reps
-
8
Hip Abductor (Machine)
1
3-8 reps
-
9
Abs Crunch (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Banded Hack Squat
1
3-8 reps
-
2
Single Leg Seated Hamstring Curl
2
3-8 reps
-
3
Sissy Squat (Weighted)
2
3-8 reps
-
4
45 Degree Extension
2
3-8 reps
-
5
Glute Bridge Smith
1
3-8 reps
-
6
Single Leg Calf Raise Machine
2
3-8 reps
-
7
Hip Adductor (Machine)
2
3-8 reps
-
8
Hip Abductor (Machine)
1
3-8 reps
-
9
Abs Crunch (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Banded Hack Squat
1
3-8 reps
-
2
Single Leg Seated Hamstring Curl
2
3-8 reps
-
3
Sissy Squat (Weighted)
2
3-8 reps
-
4
45 Degree Extension
2
3-8 reps
-
5
Glute Bridge Smith
1
3-8 reps
-
6
Single Leg Calf Raise Machine
2
3-8 reps
-
7
Hip Adductor (Machine)
2
3-8 reps
-
8
Hip Abductor (Machine)
1
3-8 reps
-
9
Abs Crunch (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Banded Hack Squat
1
3-8 reps
-
2
Single Leg Seated Hamstring Curl
2
3-8 reps
-
3
Sissy Squat (Weighted)
2
3-8 reps
-
4
45 Degree Extension
2
3-8 reps
-
5
Glute Bridge Smith
1
3-8 reps
-
6
Single Leg Calf Raise Machine
2
3-8 reps
-
7
Hip Adductor (Machine)
2
3-8 reps
-
8
Hip Abductor (Machine)
1
3-8 reps
-
9
Abs Crunch (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Banded Hack Squat
1
3-8 reps
-
2
Single Leg Seated Hamstring Curl
2
3-8 reps
-
3
Sissy Squat (Weighted)
2
3-8 reps
-
4
45 Degree Extension
2
3-8 reps
-
5
Glute Bridge Smith
1
3-8 reps
-
6
Single Leg Calf Raise Machine
2
3-8 reps
-
7
Hip Adductor (Machine)
2
3-8 reps
-
8
Hip Abductor (Machine)
1
3-8 reps
-
9
Abs Crunch (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Banded Hack Squat
1
3-8 reps
-
2
Single Leg Seated Hamstring Curl
2
3-8 reps
-
3
Sissy Squat (Weighted)
2
3-8 reps
-
4
45 Degree Extension
2
3-8 reps
-
5
Glute Bridge Smith
1
3-8 reps
-
6
Single Leg Calf Raise Machine
2
3-8 reps
-
7
Hip Adductor (Machine)
2
3-8 reps
-
8
Hip Abductor (Machine)
1
3-8 reps
-
9
Abs Crunch (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Banded Hack Squat
1
3-8 reps
-
2
Single Leg Seated Hamstring Curl
2
3-8 reps
-
3
Sissy Squat (Weighted)
2
3-8 reps
-
4
45 Degree Extension
2
3-8 reps
-
5
Glute Bridge Smith
1
3-8 reps
-
6
Single Leg Calf Raise Machine
2
3-8 reps
-
7
Hip Adductor (Machine)
2
3-8 reps
-
8
Hip Abductor (Machine)
1
3-8 reps
-
9
Abs Crunch (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Banded Hack Squat
1
3-8 reps
-
2
Single Leg Seated Hamstring Curl
2
3-8 reps
-
3
Sissy Squat (Weighted)
2
3-8 reps
-
4
45 Degree Extension
2
3-8 reps
-
5
Glute Bridge Smith
1
3-8 reps
-
6
Single Leg Calf Raise Machine
2
3-8 reps
-
7
Hip Adductor (Machine)
2
3-8 reps
-
8
Hip Abductor (Machine)
1
3-8 reps
-
9
Abs Crunch (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Banded Hack Squat
1
3-8 reps
-
2
Single Leg Seated Hamstring Curl
2
3-8 reps
-
3
Sissy Squat (Weighted)
2
3-8 reps
-
4
45 Degree Extension
2
3-8 reps
-
5
Glute Bridge Smith
1
3-8 reps
-
6
Single Leg Calf Raise Machine
2
3-8 reps
-
7
Hip Adductor (Machine)
2
3-8 reps
-
8
Hip Abductor (Machine)
1
3-8 reps
-
9
Abs Crunch (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Banded Hack Squat
1
3-8 reps
-
2
Single Leg Seated Hamstring Curl
2
3-8 reps
-
3
Sissy Squat (Weighted)
2
3-8 reps
-
4
45 Degree Extension
2
3-8 reps
-
5
Glute Bridge Smith
1
3-8 reps
-
6
Single Leg Calf Raise Machine
2
3-8 reps
-
7
Hip Adductor (Machine)
2
3-8 reps
-
8
Hip Abductor (Machine)
1
3-8 reps
-
9
Abs Crunch (Machine)
1
3-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Banded Hack Squat
1
3-8 reps
-
2
Single Leg Seated Hamstring Curl
2
3-8 reps
-
3
Sissy Squat (Weighted)
2
3-8 reps
-
4
45 Degree Extension
2
3-8 reps
-
5
Glute Bridge Smith
1
3-8 reps
-
6
Single Leg Calf Raise Machine
2
3-8 reps
-
7
Hip Adductor (Machine)
2
3-8 reps
-
8
Hip Abductor (Machine)
1
3-8 reps
-
9
Abs Crunch (Machine)
1
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
2
3-8 reps
-
2
Seated Tricep Pushdown
2
3-8 reps
-
3
Kelso Shrug
2
3-8 reps
-
4
SA Y Raise
2
3-8 reps
-
5
Frontal Lat Pullover
2
3-8 reps
-
6
Saggital Extension
2
3-8 reps
-
7
Low To High Fly
1
3-8 reps
-
8
Single Arm Pec Deck Fly
2
3-8 reps
-
9
SA Rear Delt Fly
2
3-8 reps
-
10
SA Bicep Supination
2
3-8 reps
-
11
SA Wrist Curl
2
3-8 reps
-
12
SA Wrist Extension
2
3-8 reps
-
13
Shoulder Press Front Delt Bias
1
3-8 reps
-
14
Rotator Cuff Ir
2
3-8 reps
-
15
Abs Crunch (Machine)
1
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
4
3-8 reps
-
2
Seated Tricep Pushdown
2
3-8 reps
-
3
SA Y Raise
2
3-8 reps
-
4
Kelso Shrug
2
3-8 reps
-
5
Frontal Lat Pullover
2
3-8 reps
-
6
Saggital Extension
2
3-8 reps
-
7
SA Low To High Fly
2
3-8 reps
-
8
Single Arm Pec Deck Fly
2
3-8 reps
-
9
SA Rear Delt Fly
2
3-8 reps
-
10
Shoulder Press Front Delt Bias
1
3-8 reps
-
11
SA Wrist Curl
2
3-8 reps
-
12
SA Wrist Extension
2
3-8 reps
-
13
Rotator Cuff Ir
2
3-8 reps
-
14
Abs Crunch (Machine)
1
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
4
3-8 reps
-
2
Seated Tricep Pushdown
2
3-8 reps
-
3
SA Y Raise
2
3-8 reps
-
4
Kelso Shrug
2
3-8 reps
-
5
Frontal Lat Pullover
2
3-8 reps
-
6
Saggital Extension
2
3-8 reps
-
7
SA Low To High Fly
2
3-8 reps
-
8
Single Arm Pec Deck Fly
2
3-8 reps
-
9
SA Rear Delt Fly
2
3-8 reps
-
10
Shoulder Press Front Delt Bias
1
3-8 reps
-
11
SA Wrist Curl
2
3-8 reps
-
12
SA Wrist Extension
2
3-8 reps
-
13
Rotator Cuff Ir
2
3-8 reps
-
14
Abs Crunch (Machine)
1
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
4
3-8 reps
-
2
Seated Tricep Pushdown
2
3-8 reps
-
3
SA Y Raise
2
3-8 reps
-
4
Kelso Shrug
2
3-8 reps
-
5
Frontal Lat Pullover
2
3-8 reps
-
6
Saggital Extension
2
3-8 reps
-
7
SA Low To High Fly
2
3-8 reps
-
8
Single Arm Pec Deck Fly
2
3-8 reps
-
9
SA Rear Delt Fly
2
3-8 reps
-
10
SA Seated Front Delt Raise
2
3-8 reps
-
11
SA Wrist Curl
2
3-8 reps
-
12
SA Wrist Extension
2
3-8 reps
-
13
Abs Crunch (Machine)
1
3-8 reps
-
14
Rotator Cuff Ir
2
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
4
3-8 reps
-
2
Seated Tricep Pushdown
2
3-8 reps
-
3
SA Y Raise
2
3-8 reps
-
4
Kelso Shrug
2
3-8 reps
-
5
Frontal Lat Pullover
2
3-8 reps
-
6
Saggital Extension
2
3-8 reps
-
7
SA Low To High Fly
2
3-8 reps
-
8
Single Arm Pec Deck Fly
2
3-8 reps
-
9
SA Rear Delt Fly
2
3-8 reps
-
10
SA Seated Front Delt Raise
2
3-8 reps
-
11
SA Wrist Curl
2
3-8 reps
-
12
SA Wrist Extension
2
3-8 reps
-
13
Abs Crunch (Machine)
1
3-8 reps
-
14
Rotator Cuff Ir
2
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
4
3-8 reps
-
2
Seated Tricep Pushdown
2
3-8 reps
-
3
SA Y Raise
2
3-8 reps
-
4
Kelso Shrug
2
3-8 reps
-
5
Frontal Lat Pullover
2
3-8 reps
-
6
Saggital Extension
2
3-8 reps
-
7
SA Low To High Fly
2
3-8 reps
-
8
Single Arm Pec Deck Fly
2
3-8 reps
-
9
SA Rear Delt Fly
2
3-8 reps
-
10
SA Seated Front Delt Raise
2
3-8 reps
-
11
SA Wrist Curl
2
3-8 reps
-
12
SA Wrist Extension
2
3-8 reps
-
13
Abs Crunch (Machine)
1
3-8 reps
-
14
Rotator Cuff Ir
2
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
4
3-8 reps
-
2
Seated Tricep Pushdown
2
3-8 reps
-
3
SA Y Raise
2
3-8 reps
-
4
Kelso Shrug
2
3-8 reps
-
5
Frontal Lat Pullover
2
3-8 reps
-
6
Saggital Extension
2
3-8 reps
-
7
SA Low To High Fly
2
3-8 reps
-
8
Single Arm Pec Deck Fly
2
3-8 reps
-
9
SA Rear Delt Fly
2
3-8 reps
-
10
SA Seated Front Delt Raise
2
3-8 reps
-
11
SA Wrist Curl
2
3-8 reps
-
12
SA Wrist Extension
2
3-8 reps
-
13
Abs Crunch (Machine)
1
3-8 reps
-
14
Rotator Cuff Ir
2
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
4
3-8 reps
-
2
Seated Tricep Pushdown
2
3-8 reps
-
3
SA Y Raise
2
3-8 reps
-
4
Kelso Shrug
2
3-8 reps
-
5
Frontal Lat Pullover
2
3-8 reps
-
6
Saggital Extension
2
3-8 reps
-
7
SA Low To High Fly
2
3-8 reps
-
8
Single Arm Pec Deck Fly
2
3-8 reps
-
9
SA Rear Delt Fly
2
3-8 reps
-
10
SA Seated Front Delt Raise
2
3-8 reps
-
11
SA Wrist Curl
2
3-8 reps
-
12
SA Wrist Extension
2
3-8 reps
-
13
Abs Crunch (Machine)
1
3-8 reps
-
14
Rotator Cuff Ir
2
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
4
3-8 reps
-
2
Seated Tricep Pushdown
2
3-8 reps
-
3
SA Y Raise
2
3-8 reps
-
4
Kelso Shrug
2
3-8 reps
-
5
Frontal Lat Pullover
2
3-8 reps
-
6
Saggital Extension
2
3-8 reps
-
7
SA Low To High Fly
2
3-8 reps
-
8
Single Arm Pec Deck Fly
2
3-8 reps
-
9
SA Rear Delt Fly
2
3-8 reps
-
10
SA Seated Front Delt Raise
2
3-8 reps
-
11
SA Wrist Curl
2
3-8 reps
-
12
SA Wrist Extension
2
3-8 reps
-
13
Abs Crunch (Machine)
1
3-8 reps
-
14
Rotator Cuff Ir
2
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
4
3-8 reps
-
2
Seated Tricep Pushdown
2
3-8 reps
-
3
SA Y Raise
2
3-8 reps
-
4
Kelso Shrug
2
3-8 reps
-
5
Frontal Lat Pullover
2
3-8 reps
-
6
Saggital Extension
2
3-8 reps
-
7
SA Low To High Fly
2
3-8 reps
-
8
Single Arm Pec Deck Fly
2
3-8 reps
-
9
SA Rear Delt Fly
2
3-8 reps
-
10
SA Seated Front Delt Raise
2
3-8 reps
-
11
SA Wrist Curl
2
3-8 reps
-
12
SA Wrist Extension
2
3-8 reps
-
13
Abs Crunch (Machine)
1
3-8 reps
-
14
Rotator Cuff Ir
2
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
4
3-8 reps
-
2
Seated Tricep Pushdown
2
3-8 reps
-
3
SA Y Raise
2
3-8 reps
-
4
Kelso Shrug
2
3-8 reps
-
5
Frontal Lat Pullover
2
3-8 reps
-
6
Saggital Extension
2
3-8 reps
-
7
SA Low To High Fly
2
3-8 reps
-
8
Single Arm Pec Deck Fly
2
3-8 reps
-
9
SA Rear Delt Fly
2
3-8 reps
-
10
SA Seated Front Delt Raise
2
3-8 reps
-
11
SA Wrist Curl
2
3-8 reps
-
12
SA Wrist Extension
2
3-8 reps
-
13
Abs Crunch (Machine)
1
3-8 reps
-
14
Rotator Cuff Ir
2
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
4
3-8 reps
-
2
Seated Tricep Pushdown
2
3-8 reps
-
3
SA Y Raise
2
3-8 reps
-
4
Kelso Shrug
2
3-8 reps
-
5
Frontal Lat Pullover
2
3-8 reps
-
6
Saggital Extension
2
3-8 reps
-
7
SA Low To High Fly
2
3-8 reps
-
8
Single Arm Pec Deck Fly
2
3-8 reps
-
9
SA Rear Delt Fly
2
3-8 reps
-
10
SA Seated Front Delt Raise
2
3-8 reps
-
11
SA Wrist Curl
2
3-8 reps
-
12
SA Wrist Extension
2
3-8 reps
-
13
Abs Crunch (Machine)
1
3-8 reps
-
14
Rotator Cuff Ir
2
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
4
3-8 reps
-
2
Seated Tricep Pushdown
2
3-8 reps
-
3
SA Y Raise
2
3-8 reps
-
4
Kelso Shrug
2
3-8 reps
-
5
Frontal Lat Pullover
2
3-8 reps
-
6
Saggital Extension
2
3-8 reps
-
7
SA Low To High Fly
2
3-8 reps
-
8
Single Arm Pec Deck Fly
2
3-8 reps
-
9
SA Rear Delt Fly
2
3-8 reps
-
10
SA Seated Front Delt Raise
2
3-8 reps
-
11
SA Wrist Curl
2
3-8 reps
-
12
SA Wrist Extension
2
3-8 reps
-
13
Abs Crunch (Machine)
1
3-8 reps
-
14
Rotator Cuff Ir
2
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
4
3-8 reps
-
2
Seated Tricep Pushdown
2
3-8 reps
-
3
SA Y Raise
2
3-8 reps
-
4
Kelso Shrug
2
3-8 reps
-
5
Frontal Lat Pullover
2
3-8 reps
-
6
Saggital Extension
2
3-8 reps
-
7
SA Low To High Fly
2
3-8 reps
-
8
Single Arm Pec Deck Fly
2
3-8 reps
-
9
SA Rear Delt Fly
2
3-8 reps
-
10
SA Seated Front Delt Raise
2
3-8 reps
-
11
SA Wrist Curl
2
3-8 reps
-
12
SA Wrist Extension
2
3-8 reps
-
13
Abs Crunch (Machine)
1
3-8 reps
-
14
Rotator Cuff Ir
2
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
4
3-8 reps
-
2
Seated Tricep Pushdown
2
3-8 reps
-
3
SA Y Raise
2
3-8 reps
-
4
Kelso Shrug
2
3-8 reps
-
5
Frontal Lat Pullover
2
3-8 reps
-
6
Saggital Extension
2
3-8 reps
-
7
SA Low To High Fly
2
3-8 reps
-
8
Single Arm Pec Deck Fly
2
3-8 reps
-
9
SA Rear Delt Fly
2
3-8 reps
-
10
SA Seated Front Delt Raise
2
3-8 reps
-
11
SA Wrist Curl
2
3-8 reps
-
12
SA Wrist Extension
2
3-8 reps
-
13
Abs Crunch (Machine)
1
3-8 reps
-
14
Rotator Cuff Ir
2
3-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
SA Preacher Curl Cable (Bench)
4
3-8 reps
-
2
Seated Tricep Pushdown
2
3-8 reps
-
3
SA Y Raise
2
3-8 reps
-
4
Kelso Shrug
2
3-8 reps
-
5
Frontal Lat Pullover
2
3-8 reps
-
6
Saggital Extension
2
3-8 reps
-
7
SA Low To High Fly
2
3-8 reps
-
8
Single Arm Pec Deck Fly
2
3-8 reps
-
9
SA Rear Delt Fly
2
3-8 reps
-
10
SA Seated Front Delt Raise
2
3-8 reps
-
11
SA Wrist Curl
2
3-8 reps
-
12
SA Wrist Extension
2
3-8 reps
-
13
Abs Crunch (Machine)
1
3-8 reps
-
14
Rotator Cuff Ir
2
3-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3-8 reps
-
2
Seated Hamstring Curl
2
3-8 reps
-
3
Banded Hack Squat
1
3-8 reps
-
4
Stiff Leg Deadlift
2
3-8 reps
-
5
Glute Bridge Smith
1
3-8 reps
-
6
Hip Adductor (Machine)
2
3-8 reps
-
7
Hip Abductor (Machine)
1
3-8 reps
-
8
Abs Crunch (Machine)
2
3-8 reps
-
9
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3-8 reps
-
2
Seated Hamstring Curl
2
3-8 reps
-
3
Banded Hack Squat
1
3-8 reps
-
4
Stiff Leg Deadlift
2
3-8 reps
-
5
Glute Bridge Smith
1
3-8 reps
-
6
Hip Adductor (Machine)
2
3-8 reps
-
7
Hip Abductor (Machine)
1
3-8 reps
-
8
Abs Crunch (Machine)
1
3-8 reps
-
9
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
3-8 reps
-
2
Seated Hamstring Curl
2
3-8 reps
-
3
Banded Hack Squat
1
3-8 reps
-
4
Stiff Leg Deadlift
2
3-8 reps
-
5
Glute Bridge Smith
1
3-8 reps
-
6
Hip Adductor (Machine)
2
3-8 reps
-
7
Hip Abductor (Machine)
1
3-8 reps
-
8
Abs Crunch (Machine)
1
3-8 reps
-
9
Single Leg Calf Raise Machine
2
3-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Banded Hack Squat
1
3-8 reps
-
2
Single Leg Seated Hamstring Curl
2
3-8 reps
-
3
Sissy Squat (Weighted)
2
3-8 reps
-
4
45 Degree Extension
2
3-8 reps
-
5
Glute Bridge Smith
1
3-8 reps
-
6
Single Leg Calf Raise Machine
2
3-8 reps
-
7
Hip Adductor (Machine)
2
3-8 reps
-
8
Hip Abductor (Machine)
1
3-8 reps
-
9
Abs Crunch (Machine)
1
3-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Banded Hack Squat
1
3-8 reps
-
2
Single Leg Seated Hamstring Curl
2
3-8 reps
-
3
Sissy Squat (Weighted)
2
3-8 reps
-
4
45 Degree Extension
2
3-8 reps
-
5
Glute Bridge Smith
1
3-8 reps
-
6
Single Leg Calf Raise Machine
2
3-8 reps
-
7
Hip Adductor (Machine)
2
3-8 reps
-
8
Hip Abductor (Machine)
1
3-8 reps
-
9
Abs Crunch (Machine)
1
3-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Banded Hack Squat
1
3-8 reps
-
2
Single Leg Seated Hamstring Curl
2
3-8 reps
-
3
Sissy Squat (Weighted)
2
3-8 reps
-
4
45 Degree Extension
2
3-8 reps
-
5
Glute Bridge Smith
1
3-8 reps
-
6
Single Leg Calf Raise Machine
2
3-8 reps
-
7
Hip Adductor (Machine)
2
3-8 reps
-
8
Hip Abductor (Machine)
1
3-8 reps
-
9
Abs Crunch (Machine)
1
3-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Banded Hack Squat
1
3-8 reps
-
2
Single Leg Seated Hamstring Curl
2
3-8 reps
-
3
Sissy Squat (Weighted)
2
3-8 reps
-
4
45 Degree Extension
2
3-8 reps
-
5
Glute Bridge Smith
1
3-8 reps
-
6
Single Leg Calf Raise Machine
2
3-8 reps
-
7
Hip Adductor (Machine)
2
3-8 reps
-
8
Hip Abductor (Machine)
1
3-8 reps
-
9
Abs Crunch (Machine)
1
3-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Banded Hack Squat
1
3-8 reps
-
2
Single Leg Seated Hamstring Curl
2
3-8 reps
-
3
Sissy Squat (Weighted)
2
3-8 reps
-
4
45 Degree Extension
2
3-8 reps
-
5
Glute Bridge Smith
1
3-8 reps
-
6
Single Leg Calf Raise Machine
2
3-8 reps
-
7
Hip Adductor (Machine)
2
3-8 reps
-
8
Hip Abductor (Machine)
1
3-8 reps
-
9
Abs Crunch (Machine)
1
3-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Banded Hack Squat
1
3-8 reps
-
2
Single Leg Seated Hamstring Curl
2
3-8 reps
-
3
Sissy Squat (Weighted)
2
3-8 reps
-
4
45 Degree Extension
2
3-8 reps
-
5
Glute Bridge Smith
1
3-8 reps
-
6
Single Leg Calf Raise Machine
2
3-8 reps
-
7
Hip Adductor (Machine)
2
3-8 reps
-
8
Hip Abductor (Machine)
1
3-8 reps
-
9
Abs Crunch (Machine)
1
3-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Banded Hack Squat
1
3-8 reps
-
2
Single Leg Seated Hamstring Curl
2
3-8 reps
-
3
Sissy Squat (Weighted)
2
3-8 reps
-
4
45 Degree Extension
2
3-8 reps
-
5
Glute Bridge Smith
1
3-8 reps
-
6
Single Leg Calf Raise Machine
2
3-8 reps
-
7
Hip Adductor (Machine)
2
3-8 reps
-
8
Hip Abductor (Machine)
1
3-8 reps
-
9
Abs Crunch (Machine)
1
3-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Banded Hack Squat
1
3-8 reps
-
2
Single Leg Seated Hamstring Curl
2
3-8 reps
-
3
Sissy Squat (Weighted)
2
3-8 reps
-
4
45 Degree Extension
2
3-8 reps
-
5
Glute Bridge Smith
1
3-8 reps
-
6
Single Leg Calf Raise Machine
2
3-8 reps
-
7
Hip Adductor (Machine)
2
3-8 reps
-
8
Hip Abductor (Machine)
1
3-8 reps
-
9
Abs Crunch (Machine)
1
3-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Banded Hack Squat
1
3-8 reps
-
2
Single Leg Seated Hamstring Curl
2
3-8 reps
-
3
Sissy Squat (Weighted)
2
3-8 reps
-
4
45 Degree Extension
2
3-8 reps
-
5
Glute Bridge Smith
1
3-8 reps
-
6
Single Leg Calf Raise Machine
2
3-8 reps
-
7
Hip Adductor (Machine)
2
3-8 reps
-
8
Hip Abductor (Machine)
1
3-8 reps
-
9
Abs Crunch (Machine)
1
3-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Banded Hack Squat
1
3-8 reps
-
2
Single Leg Seated Hamstring Curl
2
3-8 reps
-
3
Sissy Squat (Weighted)
2
3-8 reps
-
4
45 Degree Extension
2
3-8 reps
-
5
Glute Bridge Smith
1
3-8 reps
-
6
Single Leg Calf Raise Machine
2
3-8 reps
-
7
Hip Adductor (Machine)
2
3-8 reps
-
8
Hip Abductor (Machine)
1
3-8 reps
-
9
Abs Crunch (Machine)
1
3-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Banded Hack Squat
1
3-8 reps
-
2
Single Leg Seated Hamstring Curl
2
3-8 reps
-
3
Sissy Squat (Weighted)
2
3-8 reps
-
4
45 Degree Extension
2
3-8 reps
-
5
Glute Bridge Smith
1
3-8 reps
-
6
Single Leg Calf Raise Machine
2
3-8 reps
-
7
Hip Adductor (Machine)
2
3-8 reps
-
8
Hip Abductor (Machine)
1
3-8 reps
-
9
Abs Crunch (Machine)
1
3-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Banded Hack Squat
1
3-8 reps
-
2
Single Leg Seated Hamstring Curl
2
3-8 reps
-
3
Sissy Squat (Weighted)
2
3-8 reps
-
4
45 Degree Extension
2
3-8 reps
-
5
Glute Bridge Smith
1
3-8 reps
-
6
Single Leg Calf Raise Machine
2
3-8 reps
-
7
Hip Adductor (Machine)
2
3-8 reps
-
8
Hip Abductor (Machine)
1
3-8 reps
-
9
Abs Crunch (Machine)
1
3-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Banded Hack Squat
1
3-8 reps
-
2
Single Leg Seated Hamstring Curl
2
3-8 reps
-
3
Sissy Squat (Weighted)
2
3-8 reps
-
4
45 Degree Extension
2
3-8 reps
-
5
Glute Bridge Smith
1
3-8 reps
-
6
Single Leg Calf Raise Machine
2
3-8 reps
-
7
Hip Adductor (Machine)
2
3-8 reps
-
8
Hip Abductor (Machine)
1
3-8 reps
-
9
Abs Crunch (Machine)
1
3-8 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Shoulder Press Front Delt Bias
1 Set
3-8 Reps
-
2
SA Cuffed Bicep Curl
2 Sets
3-8 Reps
-
3
Single Arm Tricep Extension (Cable)
2 Sets
3-8 Reps
-
4
Kelso Shrug
2 Sets
3-8 Reps
-
5
Bench Press (Smith Machine)
1 Set
3-8 Reps
-
6
SA Rear Delt Fly
2 Sets
3-8 Reps
-
7
SA Low To High Fly
2 Sets
3-8 Reps
-
8
Frontal Lat Pullover
2 Sets
3-8 Reps
-
9
Crucific Lateral Raise
2 Sets
3-8 Reps
-
10
SA Bicep Supination
2 Sets
-
-
11
Saggital Extension
2 Sets
3-8 Reps
-
12
SA Wrist Extension
2 Sets
3-8 Reps
-
13
Rotator Cuff Ir
2 Sets
3-8 Reps
-
Day 2
1
Unilateral Leg Extension
2 Sets
3-8 Reps
-
2
Seated Hamstring Curl
2 Sets
3-8 Reps
-
3
Leg Press (45 Degrees)
1 Set
3-8 Reps
-
4
Stiff Leg Deadlift
1 Set
3-8 Reps
-
5
Abs Crunch (Machine)
2 Sets
3-8 Reps
-
6
Hip Abductor (Machine)
1 Set
3-8 Reps
-
7
Hip Adductor (Machine)
2 Sets
3-8 Reps
-
8
Single Leg Calf Raise Machine
2 Sets
3-8 Reps
-
Day 3
1
SA Preacher Curl Cable (Bench)
2 Sets
3-8 Reps
-
2
Seated Tricep Pushdown
2 Sets
3-8 Reps
-
3
Kelso Shrug
2 Sets
3-8 Reps
-
4
SA Y Raise
2 Sets
3-8 Reps
-
5
Frontal Lat Pullover
2 Sets
3-8 Reps
-
6
Saggital Extension
2 Sets
3-8 Reps
-
7
Low To High Fly
1 Set
3-8 Reps
-
8
Single Arm Pec Deck Fly
2 Sets
3-8 Reps
-
9
SA Rear Delt Fly
2 Sets
3-8 Reps
-
10
SA Bicep Supination
2 Sets
3-8 Reps
-
11
SA Wrist Curl
2 Sets
3-8 Reps
-
12
SA Wrist Extension
2 Sets
3-8 Reps
-
13
Shoulder Press Front Delt Bias
1 Set
3-8 Reps
-
14
Rotator Cuff Ir
2 Sets
3-8 Reps
-
15
Abs Crunch (Machine)
1 Set
3-8 Reps
-
Day 4
1
Leg Extension
2 Sets
3-8 Reps
-
2
Seated Hamstring Curl
2 Sets
3-8 Reps
-
3
Banded Hack Squat
1 Set
3-8 Reps
-
4
Stiff Leg Deadlift
2 Sets
3-8 Reps
-
5
Glute Bridge Smith
1 Set
3-8 Reps
-
6
Hip Adductor (Machine)
2 Sets
3-8 Reps
-
7
Hip Abductor (Machine)
1 Set
3-8 Reps
-
8
Abs Crunch (Machine)
2 Sets
3-8 Reps
-
9
Single Leg Calf Raise Machine
2 Sets
3-8 Reps
-