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Sandy workout daily 18 weeks

by Santhosh

Program Description

The Sandy Workout Daily is a focused one-week program designed to sculpt and strengthen your upper body, particularly targeting the back and arms. With just one session per week, you'll engage in a series of effective exercises, including Lat Pulldowns, Seated Rows, and Dumbbell Curls, all tailored for novice lifters. Each workout is a quick 10-minute blast, making it easy to fit into your schedule while ensuring you build muscle and improve your form. Get ready to transform your strength and confidence in the gym!

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    10 minutes
  • Created
    Aug 09, 2025 08:16
  • Last Edited
    Aug 09, 2025 08:20
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Jumping Jack
2
10 reps
-
3
Bench Press (Barbell)
4
15 reps
-
4
Incline Bench Press (Barbell)
4
15 reps
-
5
Chest Fly (Machine)
4
15 reps
-
6
Pec Deck (Machine)
4
15 reps
-
7
Cable Crossover
4
20 reps
-
8
Tricep Rope Push Down (Cable)
4
15 reps
-
9
Incline Tricep Extension (Dumbbell)
4
15 reps
-
10
Tricep Kickback
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Jumping Jack
2
10 reps
-
3
Bench Press (Barbell)
4
15 reps
-
4
Incline Bench Press (Barbell)
4
15 reps
-
5
Chest Fly (Machine)
4
15 reps
-
6
Pec Deck (Machine)
4
15 reps
-
7
Cable Crossover
4
20 reps
-
8
Tricep Rope Push Down (Cable)
4
15 reps
-
9
Incline Tricep Extension (Dumbbell)
4
15 reps
-
10
Tricep Kickback
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Jumping Jack
2
10 reps
-
3
Bench Press (Barbell)
4
15 reps
-
4
Incline Bench Press (Barbell)
4
15 reps
-
5
Chest Fly (Machine)
4
15 reps
-
6
Pec Deck (Machine)
4
15 reps
-
7
Cable Crossover
4
20 reps
-
8
Tricep Rope Push Down (Cable)
4
15 reps
-
9
Incline Tricep Extension (Dumbbell)
4
15 reps
-
10
Tricep Kickback
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Jumping Jack
2
10 reps
-
3
Bench Press (Barbell)
4
15 reps
-
4
Incline Bench Press (Barbell)
4
15 reps
-
5
Chest Fly (Machine)
4
15 reps
-
6
Pec Deck (Machine)
4
15 reps
-
7
Cable Crossover
4
20 reps
-
8
Tricep Rope Push Down (Cable)
4
15 reps
-
9
Incline Tricep Extension (Dumbbell)
4
15 reps
-
10
Tricep Kickback
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Jumping Jack
2
10 reps
-
3
Bench Press (Barbell)
4
15 reps
-
4
Incline Bench Press (Barbell)
4
15 reps
-
5
Chest Fly (Machine)
4
15 reps
-
6
Pec Deck (Machine)
4
15 reps
-
7
Cable Crossover
4
20 reps
-
8
Tricep Rope Push Down (Cable)
4
15 reps
-
9
Incline Tricep Extension (Dumbbell)
4
15 reps
-
10
Tricep Kickback
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
8 mins
-
2
Jumping Jack
2
10 reps
-
3
Lat Pulldown
4
15 reps
-
4
Seated Row (Cable)
4
15 reps
-
5
Bent Over Row (Barbell)
4
15 reps
-
6
Dumbbell Row
4
15 reps
-
7
Clean Deadlift
4
15 reps
-
8
Hyperextension
4
15 reps
-
9
Seated Dumbbell Curl
3
15 reps
-
10
Preacher Curl (Barbell)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
15 mins
-
2
Jumping Jack
2
10 reps
-
3
Shoulder Press (Machine)
4
15 reps
-
4A
Seated Shoulder Press (Dumbbell)
4
15 reps
-
4B
Lateral Raise (Dumbbell)
4
15 reps
-
5A
Upright Row (Barbell)
4
15 reps
-
5B
Pec Deck (Machine)
4
15 reps
-
6
Shrug (Trap Bar)
5
20 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
15 reps
-
8
Wrist Curls
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Squat (Smith Machine)
4
15 reps
-
3
Walking Lunge (Dumbbell)
4
15 reps
-
4
Seated Calf Raise
4
15 reps
-
5
Leg Extension
4
15 reps
-
Week 1
1 / 5 Weeks
Day 4
1
Leg Press
4 Sets
15 Reps
-
2
Squat (Smith Machine)
4 Sets
15 Reps
-
3
Walking Lunge (Dumbbell)
4 Sets
15 Reps
-
4
Seated Calf Raise
4 Sets
15 Reps
-
5
Leg Extension
4 Sets
15 Reps
-
Day 1
1
Treadmill
1 Set
15 mins
-
2
Jumping Jack
2 Sets
10 Reps
-
3
Bench Press (Barbell)
4 Sets
15 Reps
-
4
Incline Bench Press (Barbell)
4 Sets
15 Reps
-
5
Chest Fly (Machine)
4 Sets
15 Reps
-
6
Pec Deck (Machine)
4 Sets
15 Reps
-
7
Cable Crossover
4 Sets
20 Reps
-
8
Tricep Rope Push Down (Cable)
4 Sets
15 Reps
-
9
Incline Tricep Extension (Dumbbell)
4 Sets
15 Reps
-
10
Tricep Kickback
4 Sets
15 Reps
-
Day 2
1
Treadmill
1 Set
8 mins
-
2
Jumping Jack
2 Sets
10 Reps
-
3
Lat Pulldown
4 Sets
15 Reps
-
4
Seated Row (Cable)
4 Sets
15 Reps
-
5
Bent Over Row (Barbell)
4 Sets
15 Reps
-
6
Dumbbell Row
4 Sets
15 Reps
-
7
Clean Deadlift
4 Sets
15 Reps
-
8
Hyperextension
4 Sets
15 Reps
-
9
Seated Dumbbell Curl
3 Sets
15 Reps
-
10
Preacher Curl (Barbell)
3 Sets
15 Reps
-
Day 3
1
Treadmill
1 Set
15 mins
-
2
Jumping Jack
2 Sets
10 Reps
-
3
Shoulder Press (Machine)
4 Sets
15 Reps
-
4A
Seated Shoulder Press (Dumbbell)
4 Sets
15 Reps
-
4B
Lateral Raise (Dumbbell)
4 Sets
15 Reps
-
5A
Upright Row (Barbell)
4 Sets
15 Reps
-
5B
Pec Deck (Machine)
4 Sets
15 Reps
-
6
Shrug (Trap Bar)
5 Sets
20 Reps
-
7
Reverse Bicep Curl (EZ Bar)
3 Sets
15 Reps
-
8
Wrist Curls
3 Sets
15 Reps
-