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BoostcampPNG

PPAUL 2-25 Cut

by Aleksander Winiarczyk

Program Description

Chest, shuolders, arms focus

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 04, 2025 08:26
  • Last Edited
    Jun 04, 2025 09:09
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Machine Chest Press (Incline)
4
-
-
2
Machine Chest Press (Flat)
3
-
3
Pec Deck (Machine)
2
-
4
Lateral Raise (Dumbbell)
3
-
5
Overhead Press (Machine)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
7
Single Arm Overhead Tricep Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Chest Press (Incline)
4
-
-
2
Machine Chest Press (Flat)
3
-
3
Pec Deck (Machine)
2
-
4
Lateral Raise (Dumbbell)
3
-
5
Overhead Press (Machine)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
7
Single Arm Overhead Tricep Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Chest Press (Incline)
4
-
-
2
Machine Chest Press (Flat)
3
-
3
Pec Deck (Machine)
2
-
4
Lateral Raise (Dumbbell)
3
-
5
Overhead Press (Machine)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
7
Single Arm Overhead Tricep Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Chest Press (Incline)
4
-
-
2
Machine Chest Press (Flat)
3
-
3
Pec Deck (Machine)
2
-
4
Lateral Raise (Dumbbell)
3
-
5
Overhead Press (Machine)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
7
Single Arm Overhead Tricep Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Chest Press (Incline)
4
-
-
2
Machine Chest Press (Flat)
3
-
3
Pec Deck (Machine)
2
-
4
Lateral Raise (Dumbbell)
3
-
5
Overhead Press (Machine)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
7
Single Arm Overhead Tricep Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Chest Press (Incline)
4
-
-
2
Machine Chest Press (Flat)
3
-
3
Pec Deck (Machine)
2
-
4
Lateral Raise (Dumbbell)
3
-
5
Overhead Press (Machine)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
7
Single Arm Overhead Tricep Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Chest Press (Incline)
4
-
-
2
Machine Chest Press (Flat)
3
-
3
Pec Deck (Machine)
2
-
4
Lateral Raise (Dumbbell)
3
-
5
Overhead Press (Machine)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
7
Single Arm Overhead Tricep Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Chest Press (Incline)
4
-
-
2
Machine Chest Press (Flat)
3
-
3
Pec Deck (Machine)
2
-
4
Lateral Raise (Dumbbell)
3
-
5
Overhead Press (Machine)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
7
Single Arm Overhead Tricep Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Chest Press (Incline)
4
-
-
2
Machine Chest Press (Flat)
3
-
3
Pec Deck (Machine)
2
-
4
Lateral Raise (Dumbbell)
3
-
5
Overhead Press (Machine)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
7
Single Arm Overhead Tricep Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Chest Press (Incline)
4
-
-
2
Machine Chest Press (Flat)
3
-
3
Pec Deck (Machine)
2
-
4
Lateral Raise (Dumbbell)
3
-
5
Overhead Press (Machine)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
7
Single Arm Overhead Tricep Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Chest Press (Incline)
4
-
-
2
Machine Chest Press (Flat)
3
-
3
Pec Deck (Machine)
2
-
4
Lateral Raise (Dumbbell)
3
-
5
Overhead Press (Machine)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
7
Single Arm Overhead Tricep Extension
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Machine Chest Press (Incline)
4
-
-
2
Machine Chest Press (Flat)
3
-
3
Pec Deck (Machine)
2
-
4
Lateral Raise (Dumbbell)
3
-
5
Overhead Press (Machine)
3
-
6
V-Handle Tricep Pushdown (Cable)
3
-
7
Single Arm Overhead Tricep Extension
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
-
2
Dumbbell Row
3
-
-
3
Hammer Machine Low Row
3
-
-
4
Face Pull
3
-
-
5
Reverse Fly (Cable)
3
-
-
6
Bicep Curl (Dumbbell)
4
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
-
2
Dumbbell Row
3
-
-
3
Hammer Machine Low Row
3
-
-
4
Face Pull
3
-
-
5
Reverse Fly (Cable)
3
-
-
6
Bicep Curl (Dumbbell)
4
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
-
2
Dumbbell Row
3
-
-
3
Hammer Machine Low Row
3
-
-
4
Face Pull
3
-
-
5
Reverse Fly (Cable)
3
-
-
6
Bicep Curl (Dumbbell)
4
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
-
2
Dumbbell Row
3
-
-
3
Hammer Machine Low Row
3
-
-
4
Face Pull
3
-
-
5
Reverse Fly (Cable)
3
-
-
6
Bicep Curl (Dumbbell)
4
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
-
2
Dumbbell Row
3
-
-
3
Hammer Machine Low Row
3
-
-
4
Face Pull
3
-
-
5
Reverse Fly (Cable)
3
-
-
6
Bicep Curl (Dumbbell)
4
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
-
2
Dumbbell Row
3
-
-
3
Hammer Machine Low Row
3
-
-
4
Face Pull
3
-
-
5
Reverse Fly (Cable)
3
-
-
6
Bicep Curl (Dumbbell)
4
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
-
2
Dumbbell Row
3
-
-
3
Hammer Machine Low Row
3
-
-
4
Face Pull
3
-
-
5
Reverse Fly (Cable)
3
-
-
6
Bicep Curl (Dumbbell)
4
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
-
2
Dumbbell Row
3
-
-
3
Hammer Machine Low Row
3
-
-
4
Face Pull
3
-
-
5
Reverse Fly (Cable)
3
-
-
6
Bicep Curl (Dumbbell)
4
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
-
2
Dumbbell Row
3
-
-
3
Hammer Machine Low Row
3
-
-
4
Face Pull
3
-
-
5
Reverse Fly (Cable)
3
-
-
6
Bicep Curl (Dumbbell)
4
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
-
2
Dumbbell Row
3
-
-
3
Hammer Machine Low Row
3
-
-
4
Face Pull
3
-
-
5
Reverse Fly (Cable)
3
-
-
6
Bicep Curl (Dumbbell)
4
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
-
2
Dumbbell Row
3
-
-
3
Hammer Machine Low Row
3
-
-
4
Face Pull
3
-
-
5
Reverse Fly (Cable)
3
-
-
6
Bicep Curl (Dumbbell)
4
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
3
-
2
Dumbbell Row
3
-
-
3
Hammer Machine Low Row
3
-
-
4
Face Pull
3
-
-
5
Reverse Fly (Cable)
3
-
-
6
Bicep Curl (Dumbbell)
4
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
-
-
2
Incline Curl (Dumbbell)
3
-
-
3
Preacher Curl (Dumbbell)
3
-
-
4
Lateral Raise (Cable)
3
-
-
5
Upright Row (Cable)
3
-
-
6
Tricep Rope Push Down (Cable)
4
-
-
7
Overhead Tricep Extension (Cable)
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
-
-
2
Incline Curl (Dumbbell)
3
-
-
3
Preacher Curl (Dumbbell)
3
-
-
4
Lateral Raise (Cable)
3
-
-
5
Upright Row (Cable)
3
-
-
6
Tricep Rope Push Down (Cable)
4
-
-
7
Overhead Tricep Extension (Cable)
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
-
-
2
Incline Curl (Dumbbell)
3
-
-
3
Preacher Curl (Dumbbell)
3
-
-
4
Lateral Raise (Cable)
3
-
-
5
Upright Row (Cable)
3
-
-
6
Tricep Rope Push Down (Cable)
4
-
-
7
Overhead Tricep Extension (Cable)
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
-
-
2
Incline Curl (Dumbbell)
3
-
-
3
Preacher Curl (Dumbbell)
3
-
-
4
Lateral Raise (Cable)
3
-
-
5
Upright Row (Cable)
3
-
-
6
Tricep Rope Push Down (Cable)
4
-
-
7
Overhead Tricep Extension (Cable)
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
-
-
2
Incline Curl (Dumbbell)
3
-
-
3
Preacher Curl (Dumbbell)
3
-
-
4
Lateral Raise (Cable)
3
-
-
5
Upright Row (Cable)
3
-
-
6
Tricep Rope Push Down (Cable)
4
-
-
7
Overhead Tricep Extension (Cable)
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
-
-
2
Incline Curl (Dumbbell)
3
-
-
3
Preacher Curl (Dumbbell)
3
-
-
4
Lateral Raise (Cable)
3
-
-
5
Upright Row (Cable)
3
-
-
6
Tricep Rope Push Down (Cable)
4
-
-
7
Overhead Tricep Extension (Cable)
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
-
-
2
Incline Curl (Dumbbell)
3
-
-
3
Preacher Curl (Dumbbell)
3
-
-
4
Lateral Raise (Cable)
3
-
-
5
Upright Row (Cable)
3
-
-
6
Tricep Rope Push Down (Cable)
4
-
-
7
Overhead Tricep Extension (Cable)
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
-
-
2
Incline Curl (Dumbbell)
3
-
-
3
Preacher Curl (Dumbbell)
3
-
-
4
Lateral Raise (Cable)
3
-
-
5
Upright Row (Cable)
3
-
-
6
Tricep Rope Push Down (Cable)
4
-
-
7
Overhead Tricep Extension (Cable)
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
-
-
2
Incline Curl (Dumbbell)
3
-
-
3
Preacher Curl (Dumbbell)
3
-
-
4
Lateral Raise (Cable)
3
-
-
5
Upright Row (Cable)
3
-
-
6
Tricep Rope Push Down (Cable)
4
-
-
7
Overhead Tricep Extension (Cable)
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
-
-
2
Incline Curl (Dumbbell)
3
-
-
3
Preacher Curl (Dumbbell)
3
-
-
4
Lateral Raise (Cable)
3
-
-
5
Upright Row (Cable)
3
-
-
6
Tricep Rope Push Down (Cable)
4
-
-
7
Overhead Tricep Extension (Cable)
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
-
-
2
Incline Curl (Dumbbell)
3
-
-
3
Preacher Curl (Dumbbell)
3
-
-
4
Lateral Raise (Cable)
3
-
-
5
Upright Row (Cable)
3
-
-
6
Tricep Rope Push Down (Cable)
4
-
-
7
Overhead Tricep Extension (Cable)
3
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
-
-
2
Incline Curl (Dumbbell)
3
-
-
3
Preacher Curl (Dumbbell)
3
-
-
4
Lateral Raise (Cable)
3
-
-
5
Upright Row (Cable)
3
-
-
6
Tricep Rope Push Down (Cable)
4
-
-
7
Overhead Tricep Extension (Cable)
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
-
2
Chest Fly (Cable)
3
-
-
3
Wide Grip Lat Pulldown
3
-
-
4
Lateral Raise (Cable)
4
-
-
5
Chest Supported Row (Dumbbell)
3
-
-
6
Overhead Extension (EZ Bar)
3
-
-
7
Incline Curl (Dumbbell)
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
-
2
Chest Fly (Cable)
3
-
-
3
Wide Grip Lat Pulldown
3
-
-
4
Lateral Raise (Cable)
4
-
-
5
Chest Supported Row (Dumbbell)
3
-
-
6
Overhead Extension (EZ Bar)
3
-
-
7
Incline Curl (Dumbbell)
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
-
2
Chest Fly (Cable)
3
-
-
3
Wide Grip Lat Pulldown
3
-
-
4
Lateral Raise (Cable)
4
-
-
5
Chest Supported Row (Dumbbell)
3
-
-
6
Overhead Extension (EZ Bar)
3
-
-
7
Incline Curl (Dumbbell)
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
-
2
Chest Fly (Cable)
3
-
-
3
Wide Grip Lat Pulldown
3
-
-
4
Lateral Raise (Cable)
4
-
-
5
Chest Supported Row (Dumbbell)
3
-
-
6
Overhead Extension (EZ Bar)
3
-
-
7
Incline Curl (Dumbbell)
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
-
2
Chest Fly (Cable)
3
-
-
3
Wide Grip Lat Pulldown
3
-
-
4
Lateral Raise (Cable)
4
-
-
5
Chest Supported Row (Dumbbell)
3
-
-
6
Overhead Extension (EZ Bar)
3
-
-
7
Incline Curl (Dumbbell)
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
-
2
Chest Fly (Cable)
3
-
-
3
Wide Grip Lat Pulldown
3
-
-
4
Lateral Raise (Cable)
4
-
-
5
Chest Supported Row (Dumbbell)
3
-
-
6
Overhead Extension (EZ Bar)
3
-
-
7
Incline Curl (Dumbbell)
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
-
2
Chest Fly (Cable)
3
-
-
3
Wide Grip Lat Pulldown
3
-
-
4
Lateral Raise (Cable)
4
-
-
5
Chest Supported Row (Dumbbell)
3
-
-
6
Overhead Extension (EZ Bar)
3
-
-
7
Incline Curl (Dumbbell)
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
-
2
Chest Fly (Cable)
3
-
-
3
Wide Grip Lat Pulldown
3
-
-
4
Lateral Raise (Cable)
4
-
-
5
Chest Supported Row (Dumbbell)
3
-
-
6
Overhead Extension (EZ Bar)
3
-
-
7
Incline Curl (Dumbbell)
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
-
2
Chest Fly (Cable)
3
-
-
3
Wide Grip Lat Pulldown
3
-
-
4
Lateral Raise (Cable)
4
-
-
5
Chest Supported Row (Dumbbell)
3
-
-
6
Overhead Extension (EZ Bar)
3
-
-
7
Incline Curl (Dumbbell)
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
-
2
Chest Fly (Cable)
3
-
-
3
Wide Grip Lat Pulldown
3
-
-
4
Lateral Raise (Cable)
4
-
-
5
Chest Supported Row (Dumbbell)
3
-
-
6
Overhead Extension (EZ Bar)
3
-
-
7
Incline Curl (Dumbbell)
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
-
2
Chest Fly (Cable)
3
-
-
3
Wide Grip Lat Pulldown
3
-
-
4
Lateral Raise (Cable)
4
-
-
5
Chest Supported Row (Dumbbell)
3
-
-
6
Overhead Extension (EZ Bar)
3
-
-
7
Incline Curl (Dumbbell)
3
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
-
-
2
Chest Fly (Cable)
3
-
-
3
Wide Grip Lat Pulldown
3
-
-
4
Lateral Raise (Cable)
4
-
-
5
Chest Supported Row (Dumbbell)
3
-
-
6
Overhead Extension (EZ Bar)
3
-
-
7
Incline Curl (Dumbbell)
3
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
-
2
Leg Press
4
-
-
3
Calf Raise (Leg Press)
4
-
-
4
Lying Leg Curl
4
-
-
5
Romanian Deadlift (Dumbbell)
3
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
-
2
Leg Press
4
-
-
3
Calf Raise (Leg Press)
4
-
-
4
Lying Leg Curl
4
-
-
5
Romanian Deadlift (Dumbbell)
3
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
-
2
Leg Press
4
-
-
3
Calf Raise (Leg Press)
4
-
-
4
Lying Leg Curl
4
-
-
5
Romanian Deadlift (Dumbbell)
3
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
-
2
Leg Press
4
-
-
3
Calf Raise (Leg Press)
4
-
-
4
Lying Leg Curl
4
-
-
5
Romanian Deadlift (Dumbbell)
3
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
-
2
Leg Press
4
-
-
3
Calf Raise (Leg Press)
4
-
-
4
Lying Leg Curl
4
-
-
5
Romanian Deadlift (Dumbbell)
3
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
-
2
Leg Press
4
-
-
3
Calf Raise (Leg Press)
4
-
-
4
Lying Leg Curl
4
-
-
5
Romanian Deadlift (Dumbbell)
3
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
-
2
Leg Press
4
-
-
3
Calf Raise (Leg Press)
4
-
-
4
Lying Leg Curl
4
-
-
5
Romanian Deadlift (Dumbbell)
3
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
-
2
Leg Press
4
-
-
3
Calf Raise (Leg Press)
4
-
-
4
Lying Leg Curl
4
-
-
5
Romanian Deadlift (Dumbbell)
3
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
-
2
Leg Press
4
-
-
3
Calf Raise (Leg Press)
4
-
-
4
Lying Leg Curl
4
-
-
5
Romanian Deadlift (Dumbbell)
3
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
-
2
Leg Press
4
-
-
3
Calf Raise (Leg Press)
4
-
-
4
Lying Leg Curl
4
-
-
5
Romanian Deadlift (Dumbbell)
3
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
-
2
Leg Press
4
-
-
3
Calf Raise (Leg Press)
4
-
-
4
Lying Leg Curl
4
-
-
5
Romanian Deadlift (Dumbbell)
3
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
-
2
Leg Press
4
-
-
3
Calf Raise (Leg Press)
4
-
-
4
Lying Leg Curl
4
-
-
5
Romanian Deadlift (Dumbbell)
3
-
-
Week 1
1 / 12 Weeks
Day 1
1
Machine Chest Press (Incline)
4 Sets
-
-
2
Machine Chest Press (Flat)
3 Sets
-
3
Pec Deck (Machine)
2 Sets
-
4
Lateral Raise (Dumbbell)
3 Sets
-
5
Overhead Press (Machine)
3 Sets
-
6
V-Handle Tricep Pushdown (Cable)
3 Sets
-
7
Single Arm Overhead Tricep Extension
2 Sets
-
Day 2
1
Lat Pulldown (Single Arm)
3 Sets
-
2
Dumbbell Row
3 Sets
-
-
3
Hammer Machine Low Row
3 Sets
-
-
4
Face Pull
3 Sets
-
-
5
Reverse Fly (Cable)
3 Sets
-
-
6
Bicep Curl (Dumbbell)
4 Sets
-
-
Day 3
1
Bicep Curl (EZ Bar)
3 Sets
-
-
2
Incline Curl (Dumbbell)
3 Sets
-
-
3
Preacher Curl (Dumbbell)
3 Sets
-
-
4
Lateral Raise (Cable)
3 Sets
-
-
5
Upright Row (Cable)
3 Sets
-
-
6
Tricep Rope Push Down (Cable)
4 Sets
-
-
7
Overhead Tricep Extension (Cable)
3 Sets
-
-
Day 4
1
Incline Bench Press (Smith Machine)
3 Sets
-
-
2
Chest Fly (Cable)
3 Sets
-
-
3
Wide Grip Lat Pulldown
3 Sets
-
-
4
Lateral Raise (Cable)
4 Sets
-
-
5
Chest Supported Row (Dumbbell)
3 Sets
-
-
6
Overhead Extension (EZ Bar)
3 Sets
-
-
7
Incline Curl (Dumbbell)
3 Sets
-
-
Day 5
1
Squat (Barbell)
4 Sets
-
-
2
Leg Press
4 Sets
-
-
3
Calf Raise (Leg Press)
4 Sets
-
-
4
Lying Leg Curl
4 Sets
-
-
5
Romanian Deadlift (Dumbbell)
3 Sets
-
-