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Shredding 2025

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Program Description

Troy

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 19, 2025 04:50
  • Last Edited
    Jun 18, 2025 10:05

Summary

Embark on an intense 8-week journey with Shredding 2025, designed to push your limits and sculpt your physique. This program features a rigorous 7-day training schedule, combining strength training and cardio to maximize fat loss while building lean muscle. Each workout targets specific muscle groups, ensuring balanced development and optimal recovery. Get ready to transform your body and unleash your full potential!
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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
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
Cardio
1 Set
90 mins
-
Day 6
1
Leg Curl
4 Sets
15 Reps
-
2
Leg Press
4 Sets
15 Reps
-
3
Hack Squat
4 Sets
15 Reps
-
4
Leg Extension
4 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 Extension
4 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
Cardio
1 Set
30 mins
-
Day 4
1
Cardio
1 Set
90 mins
-
Day 3
1
Leg Press
4 Sets
15 Reps
-
2
Leg Curl
4 Sets
15 Reps
-
3
Leg Extension
4 Sets
15 Reps
-
4
Calf Raise (Machine)
4 Sets
AMRAP
-
Day 2
1
Seated Row (Cable)
4 Sets
12 Reps
-
2
Lat Pulldown
4 Sets
15 Reps
-
3
Single Arm Iso Row
4 Sets
12 Reps
-
4
Pull Through (Cable)
4 Sets
15 Reps
-
5
Back Extension
3 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
Cardio
1 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 Pushdown
4 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
Cardio
1 Set
30 mins
-