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BoostcampPNG
Ahmed
by احمد مسعد ا.
Program Description
Good programme
Program Overview
Level
Beginner, Novice, Advanced, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Aug 17, 2023 05:52
Last Edited
Jul 21, 2024 08:17
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Week 1
1 / 12 Weeks
Day 3
1A
Single Arm Overhead Tricep Extension
2 Sets
5-15 Reps
1B
Ine Arm Incline Bicep Curl
2 Sets
5-15 Reps
2
Lateral Raise (Cable)
2 Sets
5-20 Reps
3
Chest Fly (Cable)
2 Sets
5-15 Reps
4
Seated Hamstring Curl
2 Sets
5-20 Reps
5
Reverse Bicep Curl (Dumbbell)
2 Sets
5-15 Reps
6
Rear Delt Fly (Dumbbell)
2 Sets
5-20 Reps
Day 6
1A
Tricep Extension (Machine)
2 Sets
5-15 Reps
1B
Lateral Raise (Machine)
2 Sets
5-20 Reps
1C
Preacher Curl (Barbell)
2 Sets
5-12 Reps
2A
Chest Press (Machine)
1 Set
5-15 Reps
2B
Leg Curl
2 Sets
5-15 Reps
3
Lying Rear Lateral Raise
2 Sets
5-20 Reps
4
Straight Leg Calf Raise
3 Sets
5-30 Reps
Day 1
1A
Tricep Pushdown (Cable)
2 Sets
5-15 Reps
1B
Hammer Curl
2 Sets
5-10 Reps
1C
Chest Fly (Machine)
2 Sets
5-15 Reps
2
Rear Delt Fly (Machine)
2 Sets
5-20 Reps
3
Hamstring Curl
2 Sets
5-15 Reps
4
One Arm Lateral Raise (Dumbbell)
2 Sets
5-15 Reps
Day 2
1
Shrug (Barbell)
1 Set
6-12 Reps
2
Pullover (Machine)
2 Sets
5-30 Reps
3
Leg Press
2 Sets
5-15 Reps
4
Abs Crunch (Weighted)
3 Sets
5-15 Reps
5
Calf Raise (Leg Press)
3 Sets
6
Wrist Curls
3 Sets
Day 4
1A
Seated Row (Machine)
2 Sets
5-15 Reps
2
Hip Adductor (Machine)
3 Sets
5-15 Reps
3
Abs Crunch (Weighted)
3 Sets
5-20 Reps
4
Pull-Up (Weighted)
2 Sets
5-15 Reps
5
Hip Abductor (Machine)
2 Sets
Day 5
1
Bulgarian Split Squat (Dumbbell)
2 Sets
5-15 Reps
2
Reverse Wrist Curl (Barbell)
2 Sets
3
Chest Supported Row (Machine)
2 Sets
4
Leg Extension
2 Sets
5
Standing Calf Raise
2 Sets
Day 1
1A
Tricep Pushdown (Cable)
3 Sets
5-15 Reps
1B
Hammer Curl
3 Sets
5-10 Reps
1C
Chest Fly (Machine)
2 Sets
5-15 Reps
2
Rear Delt Fly (Machine)
3 Sets
5-20 Reps
3A
Shoulder Press (Machine)
2 Sets
5-15 Reps
4
Hamstring Curl
3 Sets
5-15 Reps
5
One Arm Lateral Raise (Dumbbell)
2 Sets
5-15 Reps
Day 2
1A
Wide Grip Rear Pull-Up
3 Sets
5-15 Reps
1B
Leg Extension
2 Sets
8-20 Reps
2A
Wrist Curls
4 Sets
5-15 Reps
3
Abs Crunch (Weighted)
4 Sets
5-15 Reps
4
Leg Press
2 Sets
5-15 Reps
5
Low Row
3 Sets
5-12 Reps
Day 3
1A
Single Arm Overhead Tricep Extension
3 Sets
5-15 Reps
1B
Ine Arm Incline Bicep Curl
2 Sets
5-15 Reps
2
Lateral Raise (Cable)
3 Sets
5-20 Reps
3
Chest Fly (Cable)
2 Sets
5-15 Reps
4
Seated Hamstring Curl
2 Sets
5-20 Reps
5
Reverse Bicep Curl (Dumbbell)
2 Sets
5-15 Reps
6
Rear Delt Fly (Dumbbell)
2 Sets
5-20 Reps
Day 4
1A
Seated Row (Machine)
3 Sets
5-15 Reps
1B
Wrist Curls
4 Sets
5-15 Reps
2
Glute Kickback (Cable)
4 Sets
20-30 Reps
3
Abs Crunch (Weighted)
4 Sets
5-20 Reps
4
Pull-Up (Weighted)
2 Sets
5-15 Reps
5
Hip Adductor (Machine)
4 Sets
5-15 Reps
Day 5
1
Pistol Squat
2 Sets
5-20 Reps
2
Shrug (Dumbbell)
4 Sets
5-20 Reps
3
Bulgarian Split Squat (Dumbbell)
2 Sets
5-15 Reps
4
Pullover (Machine)
3 Sets
Day 6
1A
Tricep Extension (Machine)
3 Sets
5-15 Reps
1B
Lateral Raise (Machine)
3 Sets
5-20 Reps
1C
Preacher Curl (Barbell)
3 Sets
5-12 Reps
2A
Chest Press (Machine)
2 Sets
5-15 Reps
2B
Leg Curl
2 Sets
5-15 Reps
3
Lying Rear Lateral Raise
2 Sets
5-20 Reps
Day 1
1A
Tricep Pushdown (Cable)
2 Sets
5-15 Reps
1B
Hammer Curl
2 Sets
5-10 Reps
1C
Chest Fly (Machine)
2 Sets
5-15 Reps
2
Rear Delt Fly (Machine)
2 Sets
5-20 Reps
3
Hamstring Curl
2 Sets
5-15 Reps
4
One Arm Lateral Raise (Dumbbell)
2 Sets
5-15 Reps
Day 2
1
Shrug (Barbell)
1 Set
6-12 Reps
2
Pullover (Machine)
2 Sets
5-30 Reps
3
Leg Press
2 Sets
5-15 Reps
4
Abs Crunch (Weighted)
3 Sets
5-15 Reps
5
Calf Raise (Leg Press)
3 Sets
6
Wrist Curls
3 Sets
Day 3
1A
Single Arm Overhead Tricep Extension
2 Sets
5-15 Reps
1B
Ine Arm Incline Bicep Curl
2 Sets
5-15 Reps
2
Lateral Raise (Cable)
2 Sets
5-20 Reps
3
Chest Fly (Cable)
2 Sets
5-15 Reps
4
Seated Hamstring Curl
2 Sets
5-20 Reps
5
Reverse Bicep Curl (Dumbbell)
2 Sets
5-15 Reps
6
Rear Delt Fly (Dumbbell)
2 Sets
5-20 Reps
Day 4
1A
Seated Row (Machine)
2 Sets
5-15 Reps
2
Hip Adductor (Machine)
3 Sets
5-15 Reps
3
Abs Crunch (Weighted)
3 Sets
5-20 Reps
4
Pull-Up (Weighted)
2 Sets
5-15 Reps
5
Hip Abductor (Machine)
2 Sets
Day 5
1
Bulgarian Split Squat (Dumbbell)
2 Sets
5-15 Reps
2
Reverse Wrist Curl (Barbell)
2 Sets
3
Chest Supported Row (Machine)
2 Sets
4
Leg Extension
2 Sets
5
Standing Calf Raise
2 Sets
Day 6
1A
Tricep Extension (Machine)
2 Sets
5-15 Reps
1B
Lateral Raise (Machine)
2 Sets
5-20 Reps
1C
Preacher Curl (Barbell)
2 Sets
5-12 Reps
2A
Chest Press (Machine)
1 Set
5-15 Reps
2B
Leg Curl
2 Sets
5-15 Reps
3
Lying Rear Lateral Raise
2 Sets
5-20 Reps
Day 1
1A
Tricep Pushdown (Cable)
2 Sets
5-15 Reps
1B
Hammer Curl
2 Sets
5-10 Reps
1C
Chest Fly (Machine)
2 Sets
5-15 Reps
2
Rear Delt Fly (Machine)
2 Sets
5-20 Reps
3
Hamstring Curl
2 Sets
5-15 Reps
4
One Arm Lateral Raise (Dumbbell)
2 Sets
5-15 Reps
Day 2
1
Shrug (Barbell)
1 Set
6-12 Reps
2
Pullover (Machine)
2 Sets
5-30 Reps
3
Leg Press
2 Sets
5-15 Reps
4
Abs Crunch (Weighted)
3 Sets
5-15 Reps
5
Calf Raise (Leg Press)
3 Sets
6
Wrist Curls
3 Sets
Day 3
1A
Single Arm Overhead Tricep Extension
2 Sets
5-15 Reps
1B
Ine Arm Incline Bicep Curl
2 Sets
5-15 Reps
2
Lateral Raise (Cable)
2 Sets
5-20 Reps
3
Chest Fly (Cable)
2 Sets
5-15 Reps
4
Seated Hamstring Curl
2 Sets
5-20 Reps
5
Reverse Bicep Curl (Dumbbell)
2 Sets
5-15 Reps
6
Rear Delt Fly (Dumbbell)
2 Sets
5-20 Reps
Day 4
1A
Seated Row (Machine)
2 Sets
5-15 Reps
2
Hip Adductor (Machine)
3 Sets
5-15 Reps
3
Abs Crunch (Weighted)
3 Sets
5-20 Reps
4
Pull-Up (Weighted)
2 Sets
5-15 Reps
5
Hip Abductor (Machine)
2 Sets
Day 5
1
Bulgarian Split Squat (Dumbbell)
2 Sets
5-15 Reps
2
Reverse Wrist Curl (Barbell)
2 Sets
3
Chest Supported Row (Machine)
2 Sets
4
Leg Extension
2 Sets
5
Standing Calf Raise
2 Sets
Day 6
1A
Tricep Extension (Machine)
2 Sets
5-15 Reps
1B
Lateral Raise (Machine)
2 Sets
5-20 Reps
1C
Preacher Curl (Barbell)
2 Sets
5-12 Reps
2A
Chest Press (Machine)
1 Set
5-15 Reps
2B
Leg Curl
2 Sets
5-15 Reps
3
Lying Rear Lateral Raise
2 Sets
5-20 Reps
Day 1
1A
Tricep Pushdown (Cable)
2 Sets
5-15 Reps
1B
Hammer Curl
2 Sets
5-10 Reps
1C
Chest Fly (Machine)
2 Sets
5-15 Reps
2
Rear Delt Fly (Machine)
2 Sets
5-20 Reps
3
Hamstring Curl
2 Sets
5-15 Reps
4
One Arm Lateral Raise (Dumbbell)
2 Sets
5-15 Reps
Day 2
1
Shrug (Barbell)
1 Set
6-12 Reps
2
Pullover (Machine)
2 Sets
5-30 Reps
3
Leg Press
2 Sets
5-15 Reps
4
Abs Crunch (Weighted)
3 Sets
5-15 Reps
5
Calf Raise (Leg Press)
3 Sets
6
Wrist Curls
3 Sets
Day 3
1A
Single Arm Overhead Tricep Extension
2 Sets
5-15 Reps
1B
Ine Arm Incline Bicep Curl
2 Sets
5-15 Reps
2
Lateral Raise (Cable)
2 Sets
5-20 Reps
3
Chest Fly (Cable)
2 Sets
5-15 Reps
4
Seated Hamstring Curl
2 Sets
5-20 Reps
5
Reverse Bicep Curl (Dumbbell)
2 Sets
5-15 Reps
6
Rear Delt Fly (Dumbbell)
2 Sets
5-20 Reps
Day 4
1A
Seated Row (Machine)
2 Sets
5-15 Reps
2
Hip Adductor (Machine)
3 Sets
5-15 Reps
3
Abs Crunch (Weighted)
3 Sets
5-20 Reps
4
Pull-Up (Weighted)
2 Sets
5-15 Reps
5
Hip Abductor (Machine)
2 Sets
Day 5
1
Bulgarian Split Squat (Dumbbell)
2 Sets
5-15 Reps
2
Reverse Wrist Curl (Barbell)
2 Sets
3
Chest Supported Row (Machine)
2 Sets
4
Leg Extension
2 Sets
5
Standing Calf Raise
2 Sets
Day 6
1A
Tricep Extension (Machine)
2 Sets
5-15 Reps
1B
Lateral Raise (Machine)
2 Sets
5-20 Reps
1C
Preacher Curl (Barbell)
2 Sets
5-12 Reps
2A
Chest Press (Machine)
1 Set
5-15 Reps
2B
Leg Curl
2 Sets
5-15 Reps
3
Lying Rear Lateral Raise
2 Sets
5-20 Reps
Day 1
1A
Tricep Pushdown (Cable)
2 Sets
5-15 Reps
1B
Hammer Curl
2 Sets
5-10 Reps
1C
Chest Fly (Machine)
2 Sets
5-15 Reps
2
Rear Delt Fly (Machine)
2 Sets
5-20 Reps
3
Hamstring Curl
2 Sets
5-15 Reps
4
One Arm Lateral Raise (Dumbbell)
2 Sets
5-15 Reps
Day 2
1
Shrug (Barbell)
1 Set
6-12 Reps
2
Pullover (Machine)
2 Sets
5-30 Reps
3
Leg Press
2 Sets
5-15 Reps
4
Abs Crunch (Weighted)
3 Sets
5-15 Reps
5
Calf Raise (Leg Press)
3 Sets
6
Wrist Curls
3 Sets
Day 3
1A
Single Arm Overhead Tricep Extension
2 Sets
5-15 Reps
1B
Ine Arm Incline Bicep Curl
2 Sets
5-15 Reps
2
Lateral Raise (Cable)
2 Sets
5-20 Reps
3
Chest Fly (Cable)
2 Sets
5-15 Reps
4
Seated Hamstring Curl
2 Sets
5-20 Reps
5
Reverse Bicep Curl (Dumbbell)
2 Sets
5-15 Reps
6
Rear Delt Fly (Dumbbell)
2 Sets
5-20 Reps
Day 4
1A
Seated Row (Machine)
2 Sets
5-15 Reps
2
Hip Adductor (Machine)
3 Sets
5-15 Reps
3
Abs Crunch (Weighted)
3 Sets
5-20 Reps
4
Pull-Up (Weighted)
2 Sets
5-15 Reps
5
Hip Abductor (Machine)
2 Sets
Day 5
1
Bulgarian Split Squat (Dumbbell)
2 Sets
5-15 Reps
2
Reverse Wrist Curl (Barbell)
2 Sets
3
Chest Supported Row (Machine)
2 Sets
4
Leg Extension
2 Sets
5
Standing Calf Raise
2 Sets
Day 6
1A
Tricep Extension (Machine)
2 Sets
5-15 Reps
1B
Lateral Raise (Machine)
2 Sets
5-20 Reps
1C
Preacher Curl (Barbell)
2 Sets
5-12 Reps
2A
Chest Press (Machine)
1 Set
5-15 Reps
2B
Leg Curl
2 Sets
5-15 Reps
3
Lying Rear Lateral Raise
2 Sets
5-20 Reps
Day 1
1A
Tricep Pushdown (Cable)
2 Sets
5-15 Reps
1B
Hammer Curl
2 Sets
5-10 Reps
1C
Chest Fly (Machine)
2 Sets
5-15 Reps
2
Rear Delt Fly (Machine)
2 Sets
5-20 Reps
3
Hamstring Curl
2 Sets
5-15 Reps
4
One Arm Lateral Raise (Dumbbell)
2 Sets
5-15 Reps
Day 2
1
Shrug (Barbell)
1 Set
6-12 Reps
2
Pullover (Machine)
2 Sets
5-30 Reps
3
Leg Press
2 Sets
5-15 Reps
4
Abs Crunch (Weighted)
3 Sets
5-15 Reps
5
Calf Raise (Leg Press)
3 Sets
6
Wrist Curls
3 Sets
Day 3
1A
Single Arm Overhead Tricep Extension
2 Sets
5-15 Reps
1B
Ine Arm Incline Bicep Curl
2 Sets
5-15 Reps
2
Lateral Raise (Cable)
2 Sets
5-20 Reps
3
Chest Fly (Cable)
2 Sets
5-15 Reps
4
Seated Hamstring Curl
2 Sets
5-20 Reps
5
Reverse Bicep Curl (Dumbbell)
2 Sets
5-15 Reps
6
Rear Delt Fly (Dumbbell)
2 Sets
5-20 Reps
Day 4
1A
Seated Row (Machine)
2 Sets
5-15 Reps
2
Hip Adductor (Machine)
3 Sets
5-15 Reps
3
Abs Crunch (Weighted)
3 Sets
5-20 Reps
4
Pull-Up (Weighted)
2 Sets
5-15 Reps
5
Hip Abductor (Machine)
2 Sets
Day 5
1
Bulgarian Split Squat (Dumbbell)
2 Sets
5-15 Reps
2
Reverse Wrist Curl (Barbell)
2 Sets
3
Chest Supported Row (Machine)
2 Sets
4
Leg Extension
2 Sets
5
Standing Calf Raise
2 Sets
Day 6
1A
Tricep Extension (Machine)
2 Sets
5-15 Reps
1B
Lateral Raise (Machine)
2 Sets
5-20 Reps
1C
Preacher Curl (Barbell)
2 Sets
5-12 Reps
2A
Chest Press (Machine)
1 Set
5-15 Reps
2B
Leg Curl
2 Sets
5-15 Reps
3
Lying Rear Lateral Raise
2 Sets
5-20 Reps
Day 1
1A
Tricep Pushdown (Cable)
2 Sets
5-15 Reps
1B
Hammer Curl
2 Sets
5-10 Reps
1C
Chest Fly (Machine)
2 Sets
5-15 Reps
2
Rear Delt Fly (Machine)
2 Sets
5-20 Reps
3
Hamstring Curl
2 Sets
5-15 Reps
4
One Arm Lateral Raise (Dumbbell)
2 Sets
5-15 Reps
Day 2
1
Shrug (Barbell)
1 Set
6-12 Reps
2
Pullover (Machine)
2 Sets
5-30 Reps
3
Leg Press
2 Sets
5-15 Reps
4
Abs Crunch (Weighted)
3 Sets
5-15 Reps
5
Calf Raise (Leg Press)
3 Sets
6
Wrist Curls
3 Sets
Day 3
1A
Single Arm Overhead Tricep Extension
2 Sets
5-15 Reps
1B
Ine Arm Incline Bicep Curl
2 Sets
5-15 Reps
2
Lateral Raise (Cable)
2 Sets
5-20 Reps
3
Chest Fly (Cable)
2 Sets
5-15 Reps
4
Seated Hamstring Curl
2 Sets
5-20 Reps
5
Reverse Bicep Curl (Dumbbell)
2 Sets
5-15 Reps
6
Rear Delt Fly (Dumbbell)
2 Sets
5-20 Reps
Day 4
1A
Seated Row (Machine)
2 Sets
5-15 Reps
2
Hip Adductor (Machine)
3 Sets
5-15 Reps
3
Abs Crunch (Weighted)
3 Sets
5-20 Reps
4
Pull-Up (Weighted)
2 Sets
5-15 Reps
5
Hip Abductor (Machine)
2 Sets
Day 5
1
Bulgarian Split Squat (Dumbbell)
2 Sets
5-15 Reps
2
Reverse Wrist Curl (Barbell)
2 Sets
3
Chest Supported Row (Machine)
2 Sets
4
Leg Extension
2 Sets
5
Standing Calf Raise
2 Sets
Day 6
1A
Tricep Extension (Machine)
2 Sets
5-15 Reps
1B
Lateral Raise (Machine)
2 Sets
5-20 Reps
1C
Preacher Curl (Barbell)
2 Sets
5-12 Reps
2A
Chest Press (Machine)
1 Set
5-15 Reps
2B
Leg Curl
2 Sets
5-15 Reps
3
Lying Rear Lateral Raise
2 Sets
5-20 Reps
Day 1
1A
Tricep Pushdown (Cable)
2 Sets
5-15 Reps
1B
Hammer Curl
2 Sets
5-10 Reps
1C
Chest Fly (Machine)
2 Sets
5-15 Reps
2
Rear Delt Fly (Machine)
2 Sets
5-20 Reps
3
Hamstring Curl
2 Sets
5-15 Reps
4
One Arm Lateral Raise (Dumbbell)
2 Sets
5-15 Reps
Day 2
1
Shrug (Barbell)
1 Set
6-12 Reps
2
Pullover (Machine)
2 Sets
5-30 Reps
3
Leg Press
2 Sets
5-15 Reps
4
Abs Crunch (Weighted)
3 Sets
5-15 Reps
5
Calf Raise (Leg Press)
3 Sets
6
Wrist Curls
3 Sets
Day 3
1A
Single Arm Overhead Tricep Extension
2 Sets
5-15 Reps
1B
Ine Arm Incline Bicep Curl
2 Sets
5-15 Reps
2
Lateral Raise (Cable)
2 Sets
5-20 Reps
3
Chest Fly (Cable)
2 Sets
5-15 Reps
4
Seated Hamstring Curl
2 Sets
5-20 Reps
5
Reverse Bicep Curl (Dumbbell)
2 Sets
5-15 Reps
6
Rear Delt Fly (Dumbbell)
2 Sets
5-20 Reps
Day 4
1A
Seated Row (Machine)
2 Sets
5-15 Reps
2
Hip Adductor (Machine)
3 Sets
5-15 Reps
3
Abs Crunch (Weighted)
3 Sets
5-20 Reps
4
Pull-Up (Weighted)
2 Sets
5-15 Reps
5
Hip Abductor (Machine)
2 Sets
Day 5
1
Bulgarian Split Squat (Dumbbell)
2 Sets
5-15 Reps
2
Reverse Wrist Curl (Barbell)
2 Sets
3
Chest Supported Row (Machine)
2 Sets
4
Leg Extension
2 Sets
5
Standing Calf Raise
2 Sets
Day 6
1A
Tricep Extension (Machine)
2 Sets
5-15 Reps
1B
Lateral Raise (Machine)
2 Sets
5-20 Reps
1C
Preacher Curl (Barbell)
2 Sets
5-12 Reps
2A
Chest Press (Machine)
1 Set
5-15 Reps
2B
Leg Curl
2 Sets
5-15 Reps
3
Lying Rear Lateral Raise
2 Sets
5-20 Reps
Day 1
1A
Tricep Pushdown (Cable)
2 Sets
5-15 Reps
1B
Hammer Curl
2 Sets
5-10 Reps
1C
Chest Fly (Machine)
2 Sets
5-15 Reps
2
Rear Delt Fly (Machine)
2 Sets
5-20 Reps
3
Hamstring Curl
2 Sets
5-15 Reps
4
One Arm Lateral Raise (Dumbbell)
2 Sets
5-15 Reps
Day 2
1
Shrug (Barbell)
1 Set
6-12 Reps
2
Pullover (Machine)
2 Sets
5-30 Reps
3
Leg Press
2 Sets
5-15 Reps
4
Abs Crunch (Weighted)
3 Sets
5-15 Reps
5
Calf Raise (Leg Press)
3 Sets
6
Wrist Curls
3 Sets
Day 3
1A
Single Arm Overhead Tricep Extension
2 Sets
5-15 Reps
1B
Ine Arm Incline Bicep Curl
2 Sets
5-15 Reps
2
Lateral Raise (Cable)
2 Sets
5-20 Reps
3
Chest Fly (Cable)
2 Sets
5-15 Reps
4
Seated Hamstring Curl
2 Sets
5-20 Reps
5
Reverse Bicep Curl (Dumbbell)
2 Sets
5-15 Reps
6
Rear Delt Fly (Dumbbell)
2 Sets
5-20 Reps
Day 4
1A
Seated Row (Machine)
2 Sets
5-15 Reps
2
Hip Adductor (Machine)
3 Sets
5-15 Reps
3
Abs Crunch (Weighted)
3 Sets
5-20 Reps
4
Pull-Up (Weighted)
2 Sets
5-15 Reps
5
Hip Abductor (Machine)
2 Sets
Day 5
1
Bulgarian Split Squat (Dumbbell)
2 Sets
5-15 Reps
2
Reverse Wrist Curl (Barbell)
2 Sets
3
Chest Supported Row (Machine)
2 Sets
4
Leg Extension
2 Sets
5
Standing Calf Raise
2 Sets
Day 6
1A
Tricep Extension (Machine)
2 Sets
5-15 Reps
1B
Lateral Raise (Machine)
2 Sets
5-20 Reps
1C
Preacher Curl (Barbell)
2 Sets
5-12 Reps
2A
Chest Press (Machine)
1 Set
5-15 Reps
2B
Leg Curl
2 Sets
5-15 Reps
3
Lying Rear Lateral Raise
2 Sets
5-20 Reps
Day 1
1A
Tricep Pushdown (Cable)
2 Sets
5-15 Reps
1B
Hammer Curl
2 Sets
5-10 Reps
1C
Chest Fly (Machine)
2 Sets
5-15 Reps
2
Rear Delt Fly (Machine)
2 Sets
5-20 Reps
3
Hamstring Curl
2 Sets
5-15 Reps
4
One Arm Lateral Raise (Dumbbell)
2 Sets
5-15 Reps
Day 2
1
Shrug (Barbell)
1 Set
6-12 Reps
2
Pullover (Machine)
2 Sets
5-30 Reps
3
Leg Press
2 Sets
5-15 Reps
4
Abs Crunch (Weighted)
3 Sets
5-15 Reps
5
Calf Raise (Leg Press)
3 Sets
6
Wrist Curls
3 Sets
Day 3
1A
Single Arm Overhead Tricep Extension
2 Sets
5-15 Reps
1B
Ine Arm Incline Bicep Curl
2 Sets
5-15 Reps
2
Lateral Raise (Cable)
2 Sets
5-20 Reps
3
Chest Fly (Cable)
2 Sets
5-15 Reps
4
Seated Hamstring Curl
2 Sets
5-20 Reps
5
Reverse Bicep Curl (Dumbbell)
2 Sets
5-15 Reps
6
Rear Delt Fly (Dumbbell)
2 Sets
5-20 Reps
Day 4
1A
Seated Row (Machine)
2 Sets
5-15 Reps
2
Hip Adductor (Machine)
3 Sets
5-15 Reps
3
Abs Crunch (Weighted)
3 Sets
5-20 Reps
4
Pull-Up (Weighted)
2 Sets
5-15 Reps
5
Hip Abductor (Machine)
2 Sets
Day 5
1
Bulgarian Split Squat (Dumbbell)
2 Sets
5-15 Reps
2
Reverse Wrist Curl (Barbell)
2 Sets
3
Chest Supported Row (Machine)
2 Sets
4
Leg Extension
2 Sets
5
Standing Calf Raise
2 Sets
Day 6
1A
Tricep Extension (Machine)
2 Sets
5-15 Reps
1B
Lateral Raise (Machine)
2 Sets
5-20 Reps
1C
Preacher Curl (Barbell)
2 Sets
5-12 Reps
2A
Chest Press (Machine)
1 Set
5-15 Reps
2B
Leg Curl
2 Sets
5-15 Reps
3
Lying Rear Lateral Raise
2 Sets
5-20 Reps
Day 1
1A
Tricep Pushdown (Cable)
2 Sets
5-15 Reps
1B
Hammer Curl
2 Sets
5-10 Reps
1C
Chest Fly (Machine)
2 Sets
5-15 Reps
2
Rear Delt Fly (Machine)
2 Sets
5-20 Reps
3
Hamstring Curl
2 Sets
5-15 Reps
4
One Arm Lateral Raise (Dumbbell)
2 Sets
5-15 Reps
Day 2
1
Shrug (Barbell)
1 Set
6-12 Reps
2
Pullover (Machine)
2 Sets
5-30 Reps
3
Leg Press
2 Sets
5-15 Reps
4
Abs Crunch (Weighted)
3 Sets
5-15 Reps
5
Calf Raise (Leg Press)
3 Sets
6
Wrist Curls
3 Sets
Day 3
1A
Single Arm Overhead Tricep Extension
2 Sets
5-15 Reps
1B
Ine Arm Incline Bicep Curl
2 Sets
5-15 Reps
2
Lateral Raise (Cable)
2 Sets
5-20 Reps
3
Chest Fly (Cable)
2 Sets
5-15 Reps
4
Seated Hamstring Curl
2 Sets
5-20 Reps
5
Reverse Bicep Curl (Dumbbell)
2 Sets
5-15 Reps
6
Rear Delt Fly (Dumbbell)
2 Sets
5-20 Reps
Day 4
1A
Seated Row (Machine)
2 Sets
5-15 Reps
2
Hip Adductor (Machine)
3 Sets
5-15 Reps
3
Abs Crunch (Weighted)
3 Sets
5-20 Reps
4
Pull-Up (Weighted)
2 Sets
5-15 Reps
5
Hip Abductor (Machine)
2 Sets
Day 5
1
Bulgarian Split Squat (Dumbbell)
2 Sets
5-15 Reps
2
Reverse Wrist Curl (Barbell)
2 Sets
3
Chest Supported Row (Machine)
2 Sets
4
Leg Extension
2 Sets
5
Standing Calf Raise
2 Sets
Day 6
1A
Tricep Extension (Machine)
2 Sets
5-15 Reps
1B
Lateral Raise (Machine)
2 Sets
5-20 Reps
1C
Preacher Curl (Barbell)
2 Sets
5-12 Reps
2A
Chest Press (Machine)
1 Set
5-15 Reps
2B
Leg Curl
2 Sets
5-15 Reps
3
Lying Rear Lateral Raise
2 Sets
5-20 Reps