Program Description
Troy
Program Overview
- LevelBeginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout90 minutes
- CreatedMar 19, 2025 04:50
- Last EditedMar 20, 2025 01:06
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
15 reps
-
2
Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
4
12 reps
-
4
Skull Crusher (Dumbbell)
4
15 reps
-
5
Single Arm Pushdown
4
15 reps
-
6
Single Arm Tricep Extension (Cable)
4
AMRAP
-
7
Tricep Rope Push Down (Cable)
4
15 reps
-
8
Lateral Raise (Dumbbell)
4
15 reps
-
9
Seated Overhead Press (Dumbbell)
4
12 reps
-
10
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
15 reps
-
2
Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
4
12 reps
-
4
Skull Crusher (Dumbbell)
4
15 reps
-
5
Single Arm Pushdown
4
15 reps
-
6
Single Arm Tricep Extension (Cable)
4
AMRAP
-
7
Tricep Rope Push Down (Cable)
4
15 reps
-
8
Lateral Raise (Dumbbell)
4
15 reps
-
9
Seated Overhead Press (Dumbbell)
4
12 reps
-
10
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
15 reps
-
2
Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
4
12 reps
-
4
Skull Crusher (Dumbbell)
4
15 reps
-
5
Single Arm Pushdown
4
15 reps
-
6
Single Arm Tricep Extension (Cable)
4
AMRAP
-
7
Tricep Rope Push Down (Cable)
4
15 reps
-
8
Lateral Raise (Dumbbell)
4
15 reps
-
9
Seated Overhead Press (Dumbbell)
4
12 reps
-
10
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
15 reps
-
2
Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
4
12 reps
-
4
Skull Crusher (Dumbbell)
4
15 reps
-
5
Single Arm Pushdown
4
15 reps
-
6
Single Arm Tricep Extension (Cable)
4
AMRAP
-
7
Tricep Rope Push Down (Cable)
4
15 reps
-
8
Lateral Raise (Dumbbell)
4
15 reps
-
9
Seated Overhead Press (Dumbbell)
4
12 reps
-
10
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
15 reps
-
2
Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
4
12 reps
-
4
Skull Crusher (Dumbbell)
4
15 reps
-
5
Single Arm Pushdown
4
15 reps
-
6
Single Arm Tricep Extension (Cable)
4
AMRAP
-
7
Tricep Rope Push Down (Cable)
4
15 reps
-
8
Lateral Raise (Dumbbell)
4
15 reps
-
9
Seated Overhead Press (Dumbbell)
4
12 reps
-
10
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
15 reps
-
2
Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
4
12 reps
-
4
Skull Crusher (Dumbbell)
4
15 reps
-
5
Single Arm Pushdown
4
15 reps
-
6
Single Arm Tricep Extension (Cable)
4
AMRAP
-
7
Tricep Rope Push Down (Cable)
4
15 reps
-
8
Lateral Raise (Dumbbell)
4
15 reps
-
9
Seated Overhead Press (Dumbbell)
4
12 reps
-
10
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
15 reps
-
2
Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
4
12 reps
-
4
Skull Crusher (Dumbbell)
4
15 reps
-
5
Single Arm Pushdown
4
15 reps
-
6
Single Arm Tricep Extension (Cable)
4
AMRAP
-
7
Tricep Rope Push Down (Cable)
4
15 reps
-
8
Lateral Raise (Dumbbell)
4
15 reps
-
9
Seated Overhead Press (Dumbbell)
4
12 reps
-
10
Cardio
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
15 reps
-
2
Bench Press (Barbell)
2
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
4
12 reps
-
4
Skull Crusher (Dumbbell)
4
15 reps
-
5
Single Arm Pushdown
4
15 reps
-
6
Single Arm Tricep Extension (Cable)
4
AMRAP
-
7
Tricep Rope Push Down (Cable)
4
15 reps
-
8
Lateral Raise (Dumbbell)
4
15 reps
-
9
Seated Overhead Press (Dumbbell)
4
12 reps
-
10
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
-
2
Lat Pulldown
4
15 reps
-
3
Single Arm Iso Row
4
12 reps
-
4
Pull Through (Cable)
4
15 reps
-
5
Back Extension
3
AMRAP
-
6
Bicep Curl (Dumbbell)
2
2
15 reps
12 reps
-
-
7
Hammer Curl (Dumbbell)
2
2
15 reps
12 reps
-
-
8
Bicep Curl (Machine)
4
AMRAP
-
9
Bicep Curl (Cable)
4
15 reps
-
10
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
-
2
Lat Pulldown
4
15 reps
-
3
Single Arm Iso Row
4
12 reps
-
4
Pull Through (Cable)
4
15 reps
-
5
Back Extension
3
AMRAP
-
6
Bicep Curl (Dumbbell)
2
2
15 reps
12 reps
-
-
7
Hammer Curl (Dumbbell)
2
2
15 reps
12 reps
-
-
8
Bicep Curl (Machine)
4
AMRAP
-
9
Bicep Curl (Cable)
4
15 reps
-
10
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
-
2
Lat Pulldown
4
15 reps
-
3
Single Arm Iso Row
4
12 reps
-
4
Pull Through (Cable)
4
15 reps
-
5
Back Extension
3
AMRAP
-
6
Bicep Curl (Dumbbell)
2
2
15 reps
12 reps
-
-
7
Hammer Curl (Dumbbell)
2
2
15 reps
12 reps
-
-
8
Bicep Curl (Machine)
4
AMRAP
-
9
Bicep Curl (Cable)
4
15 reps
-
10
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
-
2
Lat Pulldown
4
15 reps
-
3
Single Arm Iso Row
4
12 reps
-
4
Pull Through (Cable)
4
15 reps
-
5
Back Extension
3
AMRAP
-
6
Bicep Curl (Dumbbell)
2
2
15 reps
12 reps
-
-
7
Hammer Curl (Dumbbell)
2
2
15 reps
12 reps
-
-
8
Bicep Curl (Machine)
4
AMRAP
-
9
Bicep Curl (Cable)
4
15 reps
-
10
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
-
2
Lat Pulldown
4
15 reps
-
3
Single Arm Iso Row
4
12 reps
-
4
Pull Through (Cable)
4
15 reps
-
5
Back Extension
3
AMRAP
-
6
Bicep Curl (Dumbbell)
2
2
15 reps
12 reps
-
-
7
Hammer Curl (Dumbbell)
2
2
15 reps
12 reps
-
-
8
Bicep Curl (Machine)
4
AMRAP
-
9
Bicep Curl (Cable)
4
15 reps
-
10
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
-
2
Lat Pulldown
4
15 reps
-
3
Single Arm Iso Row
4
12 reps
-
4
Pull Through (Cable)
4
15 reps
-
5
Back Extension
3
AMRAP
-
6
Bicep Curl (Dumbbell)
2
2
15 reps
12 reps
-
-
7
Hammer Curl (Dumbbell)
2
2
15 reps
12 reps
-
-
8
Bicep Curl (Machine)
4
AMRAP
-
9
Bicep Curl (Cable)
4
15 reps
-
10
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
-
2
Lat Pulldown
4
15 reps
-
3
Single Arm Iso Row
4
12 reps
-
4
Pull Through (Cable)
4
15 reps
-
5
Back Extension
3
AMRAP
-
6
Bicep Curl (Dumbbell)
2
2
15 reps
12 reps
-
-
7
Hammer Curl (Dumbbell)
2
2
15 reps
12 reps
-
-
8
Bicep Curl (Machine)
4
AMRAP
-
9
Bicep Curl (Cable)
4
15 reps
-
10
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
-
2
Lat Pulldown
4
15 reps
-
3
Single Arm Iso Row
4
12 reps
-
4
Pull Through (Cable)
4
15 reps
-
5
Back Extension
3
AMRAP
-
6
Bicep Curl (Dumbbell)
2
2
15 reps
12 reps
-
-
7
Hammer Curl (Dumbbell)
2
2
15 reps
12 reps
-
-
8
Bicep Curl (Machine)
4
AMRAP
-
9
Bicep Curl (Cable)
4
15 reps
-
10
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Leg Curl
4
15 reps
-
3
Leg Extension
4
15 reps
-
4
Calf Raise (Machine)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Leg Curl
4
15 reps
-
3
Leg Extension
4
15 reps
-
4
Calf Raise (Machine)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Leg Curl
4
15 reps
-
3
Leg Extension
4
15 reps
-
4
Calf Raise (Machine)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Leg Curl
4
15 reps
-
3
Leg Extension
4
15 reps
-
4
Calf Raise (Machine)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Leg Curl
4
15 reps
-
3
Leg Extension
4
15 reps
-
4
Calf Raise (Machine)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Leg Curl
4
15 reps
-
3
Leg Extension
4
15 reps
-
4
Calf Raise (Machine)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Leg Curl
4
15 reps
-
3
Leg Extension
4
15 reps
-
4
Calf Raise (Machine)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
-
2
Leg Curl
4
15 reps
-
3
Leg Extension
4
15 reps
-
4
Calf Raise (Machine)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
90 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
90 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
90 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
90 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
90 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
90 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
90 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
90 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
15 reps
-
2
Hammer Curl (Dumbbell)
4
15 reps
-
3
Skull Crusher (Dumbbell)
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Single Arm Overhead Tricep Extension
4
15 reps
-
6
Bicep Curl (Cable)
4
15 reps
-
7
Tricep Rope Push Down (Cable)
4
15 reps
-
8
Bicep Curl (Machine)
4
15 reps
-
9
Tricep Extension (Machine)
4
15 reps
-
10
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
15 reps
-
2
Hammer Curl (Dumbbell)
4
15 reps
-
3
Skull Crusher (Dumbbell)
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Single Arm Overhead Tricep Extension
4
15 reps
-
6
Bicep Curl (Cable)
4
15 reps
-
7
Tricep Rope Push Down (Cable)
4
15 reps
-
8
Bicep Curl (Machine)
4
15 reps
-
9
Tricep Extension (Machine)
4
15 reps
-
10
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
15 reps
-
2
Hammer Curl (Dumbbell)
4
15 reps
-
3
Skull Crusher (Dumbbell)
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Single Arm Overhead Tricep Extension
4
15 reps
-
6
Bicep Curl (Cable)
4
15 reps
-
7
Tricep Rope Push Down (Cable)
4
15 reps
-
8
Bicep Curl (Machine)
4
15 reps
-
9
Tricep Extension (Machine)
4
15 reps
-
10
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
15 reps
-
2
Hammer Curl (Dumbbell)
4
15 reps
-
3
Skull Crusher (Dumbbell)
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Single Arm Overhead Tricep Extension
4
15 reps
-
6
Bicep Curl (Cable)
4
15 reps
-
7
Tricep Rope Push Down (Cable)
4
15 reps
-
8
Bicep Curl (Machine)
4
15 reps
-
9
Tricep Extension (Machine)
4
15 reps
-
10
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
15 reps
-
2
Hammer Curl (Dumbbell)
4
15 reps
-
3
Skull Crusher (Dumbbell)
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Single Arm Overhead Tricep Extension
4
15 reps
-
6
Bicep Curl (Cable)
4
15 reps
-
7
Tricep Rope Push Down (Cable)
4
15 reps
-
8
Bicep Curl (Machine)
4
15 reps
-
9
Tricep Extension (Machine)
4
15 reps
-
10
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
15 reps
-
2
Hammer Curl (Dumbbell)
4
15 reps
-
3
Skull Crusher (Dumbbell)
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Single Arm Overhead Tricep Extension
4
15 reps
-
6
Bicep Curl (Cable)
4
15 reps
-
7
Tricep Rope Push Down (Cable)
4
15 reps
-
8
Bicep Curl (Machine)
4
15 reps
-
9
Tricep Extension (Machine)
4
15 reps
-
10
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
15 reps
-
2
Hammer Curl (Dumbbell)
4
15 reps
-
3
Skull Crusher (Dumbbell)
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Single Arm Overhead Tricep Extension
4
15 reps
-
6
Bicep Curl (Cable)
4
15 reps
-
7
Tricep Rope Push Down (Cable)
4
15 reps
-
8
Bicep Curl (Machine)
4
15 reps
-
9
Tricep Extension (Machine)
4
15 reps
-
10
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
15 reps
-
2
Hammer Curl (Dumbbell)
4
15 reps
-
3
Skull Crusher (Dumbbell)
4
15 reps
-
4
Lateral Raise (Dumbbell)
4
15 reps
-
5
Single Arm Overhead Tricep Extension
4
15 reps
-
6
Bicep Curl (Cable)
4
15 reps
-
7
Tricep Rope Push Down (Cable)
4
15 reps
-
8
Bicep Curl (Machine)
4
15 reps
-
9
Tricep Extension (Machine)
4
15 reps
-
10
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Leg Press
4
15 reps
-
3
Hack Squat
4
15 reps
-
4
Leg Extension
4
15 reps
-
5
Calf Raise (Machine)
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Leg Press
4
15 reps
-
3
Hack Squat
4
15 reps
-
4
Leg Extension
4
15 reps
-
5
Calf Raise (Machine)
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Leg Press
4
15 reps
-
3
Hack Squat
4
15 reps
-
4
Leg Extension
4
15 reps
-
5
Calf Raise (Machine)
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Leg Press
4
15 reps
-
3
Hack Squat
4
15 reps
-
4
Leg Extension
4
15 reps
-
5
Calf Raise (Machine)
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Leg Press
4
15 reps
-
3
Hack Squat
4
15 reps
-
4
Leg Extension
4
15 reps
-
5
Calf Raise (Machine)
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Leg Press
4
15 reps
-
3
Hack Squat
4
15 reps
-
4
Leg Extension
4
15 reps
-
5
Calf Raise (Machine)
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Leg Press
4
15 reps
-
3
Hack Squat
4
15 reps
-
4
Leg Extension
4
15 reps
-
5
Calf Raise (Machine)
4
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
4
15 reps
-
2
Leg Press
4
15 reps
-
3
Hack Squat
4
15 reps
-
4
Leg Extension
4
15 reps
-
5
Calf Raise (Machine)
4
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
90 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
90 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
90 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
90 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
90 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
90 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
90 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
90 mins
-
Week 1
1 / 8 Weeks
Day 7
1
Cardio1 Set
90 mins
-
Day 6
1
Leg Curl4 Sets
15 Reps
-
2
Leg Press4 Sets
15 Reps
-
3
Hack Squat4 Sets
15 Reps
-
4
Leg Extension4 Sets
15 Reps
-
5
Calf Raise (Machine)4 Sets
15 Reps
-
Day 5
1
Bicep Curl (Dumbbell)4 Sets
15 Reps
-
2
Hammer Curl (Dumbbell)4 Sets
15 Reps
-
3
Skull Crusher (Dumbbell)4 Sets
15 Reps
-
4
Lateral Raise (Dumbbell)4 Sets
15 Reps
-
5
Single Arm Overhead Tricep Extension4 Sets
15 Reps
-
6
Bicep Curl (Cable)4 Sets
15 Reps
-
7
Tricep Rope Push Down (Cable)4 Sets
15 Reps
-
8
Bicep Curl (Machine)4 Sets
15 Reps
-
9
Tricep Extension (Machine)4 Sets
15 Reps
-
10
Cardio1 Set
30 mins
-
Day 4
1
Cardio1 Set
90 mins
-
Day 3
1
Leg Press4 Sets
15 Reps
-
2
Leg Curl4 Sets
15 Reps
-
3
Leg Extension4 Sets
15 Reps
-
4
Calf Raise (Machine)4 Sets
AMRAP
-
Day 2
1
Seated Row (Cable)4 Sets
12 Reps
-
2
Lat Pulldown4 Sets
15 Reps
-
3
Single Arm Iso Row4 Sets
12 Reps
-
4
Pull Through (Cable)4 Sets
15 Reps
-
5
Back Extension3 Sets
AMRAP
-
6
Bicep Curl (Dumbbell)2 Sets
2 Sets
15 Reps
12 Reps
-
-
7
Hammer Curl (Dumbbell)2 Sets
2 Sets
15 Reps
12 Reps
-
-
8
Bicep Curl (Machine)4 Sets
AMRAP
-
9
Bicep Curl (Cable)4 Sets
15 Reps
-
10
Cardio1 Set
30 mins
-
Day 1
1
Chest Fly (Machine)4 Sets
15 Reps
-
2
Bench Press (Barbell)2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Incline Bench Press (Dumbbell)4 Sets
12 Reps
-
4
Skull Crusher (Dumbbell)4 Sets
15 Reps
-
5
Single Arm Pushdown4 Sets
15 Reps
-
6
Single Arm Tricep Extension (Cable)4 Sets
AMRAP
-
7
Tricep Rope Push Down (Cable)4 Sets
15 Reps
-
8
Lateral Raise (Dumbbell)4 Sets
15 Reps
-
9
Seated Overhead Press (Dumbbell)4 Sets
12 Reps
-
10
Cardio1 Set
30 mins
-