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Anterior Posterior kaa baap

by Ved Sorathiya

Program Description

torso & delts focused, still enough volume for the rest

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    100 minutes
  • Created
    Aug 22, 2025 04:07
  • Last Edited
    Aug 22, 2025 06:06
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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
Bench Press (Wide Grip)
2
1
6-8 reps
8-10 reps
-
-
2
AD Press (Smith Machine)
3
7-10 reps
-
3
Incline Chest Fly (Dumbbell)
2
10-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
5
Leg Extension
3
9-12 reps
-
6
Lying Side Lateral Raise
2
8-12 reps
-
7
JM Press (Smith Machine)
2
8-10 reps
-
8
Single Arm Overhead Tricep Extension
2
10-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
2
1
6-8 reps
8-10 reps
-
-
2
AD Press (Smith Machine)
3
7-10 reps
-
3
Incline Chest Fly (Dumbbell)
2
10-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
5
Leg Extension
3
9-12 reps
-
6
Lying Side Lateral Raise
2
8-12 reps
-
7
JM Press (Smith Machine)
2
8-10 reps
-
8
Single Arm Overhead Tricep Extension
2
10-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
2
1
6-8 reps
8-10 reps
-
-
2
AD Press (Smith Machine)
3
7-10 reps
-
3
Incline Chest Fly (Dumbbell)
2
10-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
5
Leg Extension
3
9-12 reps
-
6
Lying Side Lateral Raise
2
8-12 reps
-
7
JM Press (Smith Machine)
2
8-10 reps
-
8
Single Arm Overhead Tricep Extension
2
10-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
2
1
6-8 reps
8-10 reps
-
-
2
AD Press (Smith Machine)
3
7-10 reps
-
3
Incline Chest Fly (Dumbbell)
2
10-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
5
Leg Extension
3
9-12 reps
-
6
Lying Side Lateral Raise
2
8-12 reps
-
7
JM Press (Smith Machine)
2
8-10 reps
-
8
Single Arm Overhead Tricep Extension
2
10-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
2
1
6-8 reps
8-10 reps
-
-
2
AD Press (Smith Machine)
3
7-10 reps
-
3
Incline Chest Fly (Dumbbell)
2
10-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
5
Leg Extension
3
9-12 reps
-
6
Lying Side Lateral Raise
2
8-12 reps
-
7
JM Press (Smith Machine)
2
8-10 reps
-
8
Single Arm Overhead Tricep Extension
2
10-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
2
1
6-8 reps
8-10 reps
-
-
2
AD Press (Smith Machine)
3
7-10 reps
-
3
Incline Chest Fly (Dumbbell)
2
10-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
5
Leg Extension
3
9-12 reps
-
6
Lying Side Lateral Raise
2
8-12 reps
-
7
JM Press (Smith Machine)
2
8-10 reps
-
8
Single Arm Overhead Tricep Extension
2
10-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
2
1
6-8 reps
8-10 reps
-
-
2
AD Press (Smith Machine)
3
7-10 reps
-
3
Incline Chest Fly (Dumbbell)
2
10-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
5
Leg Extension
3
9-12 reps
-
6
Lying Side Lateral Raise
2
8-12 reps
-
7
JM Press (Smith Machine)
2
8-10 reps
-
8
Single Arm Overhead Tricep Extension
2
10-14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
2
1
6-8 reps
8-10 reps
-
-
2
AD Press (Smith Machine)
3
7-10 reps
-
3
Incline Chest Fly (Dumbbell)
2
10-12 reps
-
4
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
5
Leg Extension
3
9-12 reps
-
6
Lying Side Lateral Raise
2
8-12 reps
-
7
JM Press (Smith Machine)
2
8-10 reps
-
8
Single Arm Overhead Tricep Extension
2
10-14 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
7-10 reps
-
2
Single Arm Row (Dumbbell)
3
9-12 reps
-
3
Wide Grip Lat Pulldown
3
7-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Rear Delt Fly (Cable)
3
8-10 reps
-
6
Incline Curl (Dumbbell)
2
8-10 reps
-
7
Hammer Curl (Dumbbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
7-10 reps
-
2
Single Arm Row (Dumbbell)
3
9-12 reps
-
3
Wide Grip Lat Pulldown
3
7-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Rear Delt Fly (Cable)
3
8-10 reps
-
6
Incline Curl (Dumbbell)
2
8-10 reps
-
7
Hammer Curl (Dumbbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
7-10 reps
-
2
Single Arm Row (Dumbbell)
3
9-12 reps
-
3
Wide Grip Lat Pulldown
3
7-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Rear Delt Fly (Cable)
3
8-10 reps
-
6
Incline Curl (Dumbbell)
2
8-10 reps
-
7
Hammer Curl (Dumbbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
7-10 reps
-
2
Single Arm Row (Dumbbell)
3
9-12 reps
-
3
Wide Grip Lat Pulldown
3
7-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Rear Delt Fly (Cable)
3
8-10 reps
-
6
Incline Curl (Dumbbell)
2
8-10 reps
-
7
Hammer Curl (Dumbbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
7-10 reps
-
2
Single Arm Row (Dumbbell)
3
9-12 reps
-
3
Wide Grip Lat Pulldown
3
7-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Rear Delt Fly (Cable)
3
8-10 reps
-
6
Incline Curl (Dumbbell)
2
8-10 reps
-
7
Hammer Curl (Dumbbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
7-10 reps
-
2
Single Arm Row (Dumbbell)
3
9-12 reps
-
3
Wide Grip Lat Pulldown
3
7-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Rear Delt Fly (Cable)
3
8-10 reps
-
6
Incline Curl (Dumbbell)
2
8-10 reps
-
7
Hammer Curl (Dumbbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
7-10 reps
-
2
Single Arm Row (Dumbbell)
3
9-12 reps
-
3
Wide Grip Lat Pulldown
3
7-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Rear Delt Fly (Cable)
3
8-10 reps
-
6
Incline Curl (Dumbbell)
2
8-10 reps
-
7
Hammer Curl (Dumbbell)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
7-10 reps
-
2
Single Arm Row (Dumbbell)
3
9-12 reps
-
3
Wide Grip Lat Pulldown
3
7-10 reps
-
4
Leg Curl
3
8-10 reps
-
5
Rear Delt Fly (Cable)
3
8-10 reps
-
6
Incline Curl (Dumbbell)
2
8-10 reps
-
7
Hammer Curl (Dumbbell)
2
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
7-9 reps
-
2
Incline Bench Press (Smith Machine)
3
6-9 reps
-
3
Single Arm Pushdown
2
10-14 reps
-
4
Incline Chest Fly (Dumbbell)
2
10-12 reps
-
5
Leg Press
2
8-10 reps
-
6
Leg Extension
3
9-12 reps
-
7
Lying Side Lateral Raise
2
8-10 reps
-
8
Abs Crunch (Machine)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
7-9 reps
-
2
Incline Bench Press (Smith Machine)
3
6-9 reps
-
3
Single Arm Pushdown
2
10-14 reps
-
4
Incline Chest Fly (Dumbbell)
2
10-12 reps
-
5
Leg Press
2
8-10 reps
-
6
Leg Extension
3
9-12 reps
-
7
Lying Side Lateral Raise
2
8-10 reps
-
8
Abs Crunch (Machine)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
7-9 reps
-
2
Incline Bench Press (Smith Machine)
3
6-9 reps
-
3
Single Arm Pushdown
2
10-14 reps
-
4
Incline Chest Fly (Dumbbell)
2
10-12 reps
-
5
Leg Press
2
8-10 reps
-
6
Leg Extension
3
9-12 reps
-
7
Lying Side Lateral Raise
2
8-10 reps
-
8
Abs Crunch (Machine)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
7-9 reps
-
2
Incline Bench Press (Smith Machine)
3
6-9 reps
-
3
Single Arm Pushdown
2
10-14 reps
-
4
Incline Chest Fly (Dumbbell)
2
10-12 reps
-
5
Leg Press
2
8-10 reps
-
6
Leg Extension
3
9-12 reps
-
7
Lying Side Lateral Raise
2
8-10 reps
-
8
Abs Crunch (Machine)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
7-9 reps
-
2
Incline Bench Press (Smith Machine)
3
6-9 reps
-
3
Single Arm Pushdown
2
10-14 reps
-
4
Incline Chest Fly (Dumbbell)
2
10-12 reps
-
5
Leg Press
2
8-10 reps
-
6
Leg Extension
3
9-12 reps
-
7
Lying Side Lateral Raise
2
8-10 reps
-
8
Abs Crunch (Machine)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
7-9 reps
-
2
Incline Bench Press (Smith Machine)
3
6-9 reps
-
3
Single Arm Pushdown
2
10-14 reps
-
4
Incline Chest Fly (Dumbbell)
2
10-12 reps
-
5
Leg Press
2
8-10 reps
-
6
Leg Extension
3
9-12 reps
-
7
Lying Side Lateral Raise
2
8-10 reps
-
8
Abs Crunch (Machine)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
7-9 reps
-
2
Incline Bench Press (Smith Machine)
3
6-9 reps
-
3
Single Arm Pushdown
2
10-14 reps
-
4
Incline Chest Fly (Dumbbell)
2
10-12 reps
-
5
Leg Press
2
8-10 reps
-
6
Leg Extension
3
9-12 reps
-
7
Lying Side Lateral Raise
2
8-10 reps
-
8
Abs Crunch (Machine)
2
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
7-9 reps
-
2
Incline Bench Press (Smith Machine)
3
6-9 reps
-
3
Single Arm Pushdown
2
10-14 reps
-
4
Incline Chest Fly (Dumbbell)
2
10-12 reps
-
5
Leg Press
2
8-10 reps
-
6
Leg Extension
3
9-12 reps
-
7
Lying Side Lateral Raise
2
8-10 reps
-
8
Abs Crunch (Machine)
2
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
7-10 reps
-
2
Single Arm Row (Dumbbell)
3
9-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Curl
2
8-10 reps
-
5
Rear Delt Fly (Cable)
3
8-10 reps
-
6
Face Pull
2
10-12 reps
-
7
Calf Raise (Leg Press)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
7-10 reps
-
2
Single Arm Row (Dumbbell)
3
9-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Curl
2
8-10 reps
-
5
Rear Delt Fly (Cable)
3
8-10 reps
-
6
Face Pull
2
10-12 reps
-
7
Calf Raise (Leg Press)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
7-10 reps
-
2
Single Arm Row (Dumbbell)
3
9-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Curl
2
8-10 reps
-
5
Rear Delt Fly (Cable)
3
8-10 reps
-
6
Face Pull
2
10-12 reps
-
7
Calf Raise (Leg Press)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
7-10 reps
-
2
Single Arm Row (Dumbbell)
3
9-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Curl
2
8-10 reps
-
5
Rear Delt Fly (Cable)
3
8-10 reps
-
6
Face Pull
2
10-12 reps
-
7
Calf Raise (Leg Press)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
7-10 reps
-
2
Single Arm Row (Dumbbell)
3
9-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Curl
2
8-10 reps
-
5
Rear Delt Fly (Cable)
3
8-10 reps
-
6
Face Pull
2
10-12 reps
-
7
Calf Raise (Leg Press)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
7-10 reps
-
2
Single Arm Row (Dumbbell)
3
9-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Curl
2
8-10 reps
-
5
Rear Delt Fly (Cable)
3
8-10 reps
-
6
Face Pull
2
10-12 reps
-
7
Calf Raise (Leg Press)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
7-10 reps
-
2
Single Arm Row (Dumbbell)
3
9-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Curl
2
8-10 reps
-
5
Rear Delt Fly (Cable)
3
8-10 reps
-
6
Face Pull
2
10-12 reps
-
7
Calf Raise (Leg Press)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
7-10 reps
-
2
Single Arm Row (Dumbbell)
3
9-12 reps
-
3
Romanian Deadlift (Barbell)
3
6-8 reps
-
4
Leg Curl
2
8-10 reps
-
5
Rear Delt Fly (Cable)
3
8-10 reps
-
6
Face Pull
2
10-12 reps
-
7
Calf Raise (Leg Press)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
7-10 reps
-
2
Lateral Raise (Dumbbell)
2
8-10 reps
-
3
Upright Row (Barbell)
2
8-10 reps
-
4
Alternating Dumbbell Curl
2
8-10 reps
-
5
Preacher Curl (EZ Bar)
2
8-10 reps
-
6
Hammer Curl (Dumbbell)
2
8-10 reps
-
7
JM Press (Smith Machine)
3
8-10 reps
-
8
Single Arm Overhead Tricep Extension
3
10-14 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
7-10 reps
-
2
Lateral Raise (Dumbbell)
2
8-10 reps
-
3
Upright Row (Barbell)
2
8-10 reps
-
4
Alternating Dumbbell Curl
2
8-10 reps
-
5
Preacher Curl (EZ Bar)
2
8-10 reps
-
6
Hammer Curl (Dumbbell)
2
8-10 reps
-
7
JM Press (Smith Machine)
3
8-10 reps
-
8
Single Arm Overhead Tricep Extension
3
10-14 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
7-10 reps
-
2
Lateral Raise (Dumbbell)
2
8-10 reps
-
3
Upright Row (Barbell)
2
8-10 reps
-
4
Alternating Dumbbell Curl
2
8-10 reps
-
5
Preacher Curl (EZ Bar)
2
8-10 reps
-
6
Hammer Curl (Dumbbell)
2
8-10 reps
-
7
JM Press (Smith Machine)
3
8-10 reps
-
8
Single Arm Overhead Tricep Extension
3
10-14 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
7-10 reps
-
2
Lateral Raise (Dumbbell)
2
8-10 reps
-
3
Upright Row (Barbell)
2
8-10 reps
-
4
Alternating Dumbbell Curl
2
8-10 reps
-
5
Preacher Curl (EZ Bar)
2
8-10 reps
-
6
Hammer Curl (Dumbbell)
2
8-10 reps
-
7
JM Press (Smith Machine)
3
8-10 reps
-
8
Single Arm Overhead Tricep Extension
3
10-14 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
7-10 reps
-
2
Lateral Raise (Dumbbell)
2
8-10 reps
-
3
Upright Row (Barbell)
2
8-10 reps
-
4
Alternating Dumbbell Curl
2
8-10 reps
-
5
Preacher Curl (EZ Bar)
2
8-10 reps
-
6
Hammer Curl (Dumbbell)
2
8-10 reps
-
7
JM Press (Smith Machine)
3
8-10 reps
-
8
Single Arm Overhead Tricep Extension
3
10-14 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
7-10 reps
-
2
Lateral Raise (Dumbbell)
2
8-10 reps
-
3
Upright Row (Barbell)
2
8-10 reps
-
4
Alternating Dumbbell Curl
2
8-10 reps
-
5
Preacher Curl (EZ Bar)
2
8-10 reps
-
6
Hammer Curl (Dumbbell)
2
8-10 reps
-
7
JM Press (Smith Machine)
3
8-10 reps
-
8
Single Arm Overhead Tricep Extension
3
10-14 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
7-10 reps
-
2
Lateral Raise (Dumbbell)
2
8-10 reps
-
3
Upright Row (Barbell)
2
8-10 reps
-
4
Alternating Dumbbell Curl
2
8-10 reps
-
5
Preacher Curl (EZ Bar)
2
8-10 reps
-
6
Hammer Curl (Dumbbell)
2
8-10 reps
-
7
JM Press (Smith Machine)
3
8-10 reps
-
8
Single Arm Overhead Tricep Extension
3
10-14 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
7-10 reps
-
2
Lateral Raise (Dumbbell)
2
8-10 reps
-
3
Upright Row (Barbell)
2
8-10 reps
-
4
Alternating Dumbbell Curl
2
8-10 reps
-
5
Preacher Curl (EZ Bar)
2
8-10 reps
-
6
Hammer Curl (Dumbbell)
2
8-10 reps
-
7
JM Press (Smith Machine)
3
8-10 reps
-
8
Single Arm Overhead Tricep Extension
3
10-14 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Wide Grip)
2 Sets
1 Set
6-8 Reps
8-10 Reps
-
-
2
AD Press (Smith Machine)
3 Sets
7-10 Reps
-
3
Incline Chest Fly (Dumbbell)
2 Sets
10-12 Reps
-
4
Bulgarian Split Squat (Dumbbell)
2 Sets
6-8 Reps
-
5
Leg Extension
3 Sets
9-12 Reps
-
6
Lying Side Lateral Raise
2 Sets
8-12 Reps
-
7
JM Press (Smith Machine)
2 Sets
8-10 Reps
-
8
Single Arm Overhead Tricep Extension
2 Sets
10-14 Reps
-
Day 2
1
Bent Over Row (Barbell)
3 Sets
7-10 Reps
-
2
Single Arm Row (Dumbbell)
3 Sets
9-12 Reps
-
3
Wide Grip Lat Pulldown
3 Sets
7-10 Reps
-
4
Leg Curl
3 Sets
8-10 Reps
-
5
Rear Delt Fly (Cable)
3 Sets
8-10 Reps
-
6
Incline Curl (Dumbbell)
2 Sets
8-10 Reps
-
7
Hammer Curl (Dumbbell)
2 Sets
8-10 Reps
-
Day 3
1
Bench Press (Close Grip)
3 Sets
7-9 Reps
-
2
Incline Bench Press (Smith Machine)
3 Sets
6-9 Reps
-
3
Single Arm Pushdown
2 Sets
10-14 Reps
-
4
Incline Chest Fly (Dumbbell)
2 Sets
10-12 Reps
-
5
Leg Press
2 Sets
8-10 Reps
-
6
Leg Extension
3 Sets
9-12 Reps
-
7
Lying Side Lateral Raise
2 Sets
8-10 Reps
-
8
Abs Crunch (Machine)
2 Sets
10-12 Reps
-
Day 4
1
Wide Grip Lat Pulldown
3 Sets
7-10 Reps
-
2
Single Arm Row (Dumbbell)
3 Sets
9-12 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
-
4
Leg Curl
2 Sets
8-10 Reps
-
5
Rear Delt Fly (Cable)
3 Sets
8-10 Reps
-
6
Face Pull
2 Sets
10-12 Reps
-
7
Calf Raise (Leg Press)
3 Sets
12-15 Reps
-
Day 5
1
AD Press (Smith Machine)
3 Sets
7-10 Reps
-
2
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
-
3
Upright Row (Barbell)
2 Sets
8-10 Reps
-
4
Alternating Dumbbell Curl
2 Sets
8-10 Reps
-
5
Preacher Curl (EZ Bar)
2 Sets
8-10 Reps
-
6
Hammer Curl (Dumbbell)
2 Sets
8-10 Reps
-
7
JM Press (Smith Machine)
3 Sets
8-10 Reps
-
8
Single Arm Overhead Tricep Extension
3 Sets
10-14 Reps
-