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BoostcampPNG

Headstrong

by Akash G.

Program Description

Our mission is to sculpt more than bodies—we build confidence, discipline, and unstoppable energy. This program isn’t just about lifting weights; it’s about lifting your limits. Every session is a step toward strength, resilience, and the best version of YOU.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    40 minutes
  • Created
    Aug 15, 2025 01:22
  • Last Edited
    Sep 24, 2025 04:36

Summary

**Headstrong** is an 18-week comprehensive training program designed to build strength and muscle across all major muscle groups. With six days of targeted workouts each week, you'll tackle intense sessions including leg, back, and upper body days, ensuring balanced development and optimal performance. This program utilizes a variety of equipment, from barbells to machines, making it ideal for gym enthusiasts ready to elevate their training. Get ready to push your limits and achieve your fitness goals with a structured approach that keeps you engaged and motivated every step of the way!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.4%
Triceps
11.1%
Hamstrings
10.7%
Front Delts
9.3%
Glutes
8.9%
Upper Back
8%
Lats
6.2%
Chest
6.2%
Biceps
5.6%
Middle Delts
5.6%
Abs
4.9%
Adductors
3.7%
Rear Delts
3.7%
Abductors
1.2%
Lower Back
1.2%
Forearms
1.2%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Back Extension (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Back Extension (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Back Extension (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Back Extension (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Back Extension (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Back Extension (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Back Extension (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Back Extension (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Back Extension (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Back Extension (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Back Extension (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Back Extension (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Back Extension (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Back Extension (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Back Extension (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Back Extension (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Back Extension (Weighted)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3
Straight Arm Pulldown
3
10 reps
-
4
T-Bar Row
3
10 reps
-
5
Lat Pulldown (Neutral Grip)
3
10 reps
-
6
Back Extension (Weighted)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Incline Shoulder Press(Machine)
3
10 reps
-
6
Single Arm Overhead Tricep Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Incline Shoulder Press(Machine)
3
10 reps
-
6
Single Arm Overhead Tricep Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Incline Shoulder Press(Machine)
3
10 reps
-
6
Single Arm Overhead Tricep Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Incline Shoulder Press(Machine)
3
10 reps
-
6
Single Arm Overhead Tricep Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Incline Shoulder Press(Machine)
3
10 reps
-
6
Single Arm Overhead Tricep Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Incline Shoulder Press(Machine)
3
10 reps
-
6
Single Arm Overhead Tricep Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Incline Shoulder Press(Machine)
3
10 reps
-
6
Single Arm Overhead Tricep Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Incline Shoulder Press(Machine)
3
10 reps
-
6
Single Arm Overhead Tricep Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Incline Shoulder Press(Machine)
3
10 reps
-
6
Single Arm Overhead Tricep Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Incline Shoulder Press(Machine)
3
10 reps
-
6
Single Arm Overhead Tricep Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Incline Shoulder Press(Machine)
3
10 reps
-
6
Single Arm Overhead Tricep Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Incline Shoulder Press(Machine)
3
10 reps
-
6
Single Arm Overhead Tricep Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Incline Shoulder Press(Machine)
3
10 reps
-
6
Single Arm Overhead Tricep Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Incline Shoulder Press(Machine)
3
10 reps
-
6
Single Arm Overhead Tricep Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Incline Shoulder Press(Machine)
3
10 reps
-
6
Single Arm Overhead Tricep Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Incline Shoulder Press(Machine)
3
10 reps
-
6
Single Arm Overhead Tricep Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Incline Shoulder Press(Machine)
3
10 reps
-
6
Single Arm Overhead Tricep Extension
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
10 reps
-
2
Shoulder Press (Machine)
3
10 reps
-
3
Tricep Pushdown (Cable)
3
10 reps
-
4
Overhead Tricep Extension (Cable)
3
10 reps
-
5
Incline Shoulder Press(Machine)
3
10 reps
-
6
Single Arm Overhead Tricep Extension
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Seated Hamstring Curl
3
10 reps
-
5
Walking Lunge (Dumbbell)
4
10 reps
-
6
Sumo Deadlift (Barbell)
2
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Incline Chest Press (Machine)
3
10 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Cable Crunch
3
10 reps
-
6
Pec Deck (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Incline Chest Press (Machine)
3
10 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Cable Crunch
3
10 reps
-
6
Pec Deck (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Incline Chest Press (Machine)
3
10 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Cable Crunch
3
10 reps
-
6
Pec Deck (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Incline Chest Press (Machine)
3
10 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Cable Crunch
3
10 reps
-
6
Pec Deck (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Incline Chest Press (Machine)
3
10 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Cable Crunch
3
10 reps
-
6
Pec Deck (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Incline Chest Press (Machine)
3
10 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Cable Crunch
3
10 reps
-
6
Pec Deck (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Incline Chest Press (Machine)
3
10 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Cable Crunch
3
10 reps
-
6
Pec Deck (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Incline Chest Press (Machine)
3
10 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Cable Crunch
3
10 reps
-
6
Pec Deck (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Incline Chest Press (Machine)
3
10 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Cable Crunch
3
10 reps
-
6
Pec Deck (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Incline Chest Press (Machine)
3
10 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Cable Crunch
3
10 reps
-
6
Pec Deck (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Incline Chest Press (Machine)
3
10 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Cable Crunch
3
10 reps
-
6
Pec Deck (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Incline Chest Press (Machine)
3
10 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Cable Crunch
3
10 reps
-
6
Pec Deck (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Incline Chest Press (Machine)
3
10 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Cable Crunch
3
10 reps
-
6
Pec Deck (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Incline Chest Press (Machine)
3
10 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Cable Crunch
3
10 reps
-
6
Pec Deck (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Incline Chest Press (Machine)
3
10 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Cable Crunch
3
10 reps
-
6
Pec Deck (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Incline Chest Press (Machine)
3
10 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Cable Crunch
3
10 reps
-
6
Pec Deck (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Incline Chest Press (Machine)
3
10 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Cable Crunch
3
10 reps
-
6
Pec Deck (Machine)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
-
2
Incline Chest Press (Machine)
3
10 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
10 reps
-
5
Cable Crunch
3
10 reps
-
6
Pec Deck (Machine)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull Apart (Cable)
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Incline Hammer Curl (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull Apart (Cable)
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Incline Hammer Curl (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull Apart (Cable)
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Incline Hammer Curl (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull Apart (Cable)
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Incline Hammer Curl (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull Apart (Cable)
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Incline Hammer Curl (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull Apart (Cable)
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Incline Hammer Curl (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull Apart (Cable)
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Incline Hammer Curl (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull Apart (Cable)
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Incline Hammer Curl (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull Apart (Cable)
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Incline Hammer Curl (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull Apart (Cable)
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Incline Hammer Curl (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull Apart (Cable)
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Incline Hammer Curl (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull Apart (Cable)
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Incline Hammer Curl (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull Apart (Cable)
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Incline Hammer Curl (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull Apart (Cable)
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Incline Hammer Curl (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull Apart (Cable)
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Incline Hammer Curl (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull Apart (Cable)
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Incline Hammer Curl (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull Apart (Cable)
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Incline Hammer Curl (Dumbbell)
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull Apart (Cable)
3
10 reps
-
2
Face Pull
3
10 reps
-
3
Shoulder Press (Machine)
3
10 reps
-
4
Bicep Curl (Cable)
3
10 reps
-
5
Lateral Raise (Machine)
3
10 reps
-
6
Incline Hammer Curl (Dumbbell)
3
10 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
-
2
Leg Press
3 Sets
10 Reps
-
3
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Seated Hamstring Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
6
Sumo Deadlift (Barbell)
1 Set
1 Set
10 Reps
10 Reps
-
-
Day 2
1
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Straight Arm Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
T-Bar Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Back Extension (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 3
1
Upright Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Shoulder Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Incline Shoulder Press(Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Single Arm Overhead Tricep Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 4
1
Squat (Barbell)
3 Sets
10 Reps
-
2
Leg Press
3 Sets
10 Reps
-
3
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Seated Hamstring Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
6
Sumo Deadlift (Barbell)
1 Set
1 Set
10 Reps
10 Reps
-
-
Day 5
1
Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Chest Fly (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Cable Crunch
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Pec Deck (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 6
1
Pull Apart (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Face Pull
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Shoulder Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Lateral Raise (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Incline Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-