logo
BoostcampPNG
Big titty booty lumps
by Matthew M.
4 athletes joined
4.0
(1 rating)
Program Description
Big dick…no bitches
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
120 minutes
Created
May 08, 2024 06:17
Last Edited
Jul 03, 2024 09:01
down_app
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
2
Bench Press (Dumbbell)
3 Sets
3
Chest Fly (Cable)
3 Sets
4
Chest Fly (Cable)
3 Sets
5
Tricep Kickback
3 Sets
6
Tricep Extension (Cable)
3 Sets
7
Concentrated Tricep Cable Overhead
3 Sets
8
Seated Shoulder Press (Dumbbell)
3 Sets
9
Face Pull
3 Sets
10
Side Lateral Raise Cable
3 Sets
Day 2
1
Standing Pullover (Cable)
3 Sets
2
Lat Pulldown
3 Sets
3
Bent Over Row (Barbell)
3 Sets
4
Preacher Curl (Barbell)
4 Sets
5
Concentration Curl
3 Sets
6
Hammer Curl
3 Sets
7
Wrist Curls
6 Sets
Day 3
1
Squat (Barbell)
3 Sets
2
Box Jump
3 Sets
3
Bulgarian Split Squat (Dumbbell)
3 Sets
4
Seated Hamstring Curl
3 Sets
5
Leg Extension
3 Sets
6
Plank
3 Sets
7
Decline Crunch
3 Sets
8
Oblique Crunch
2 Sets
Day 6
1
Box Jump
3 Sets
2
Squat (Barbell)
3 Sets
3
Leg Press (45 Degrees)
3 Sets
4
Hip Abductor (Machine)
3 Sets
5
Hip Adductor (Machine)
3 Sets
6
Overhead Press (Barbell)
3 Sets
7
Lateral Raise (Dumbbell)
3 Sets
8
Front Raise
3 Sets
9
Face Pull
3 Sets
Day 4
1
Bench Press (Barbell)
3 Sets
2
Incline Bench Press (Barbell)
3 Sets
3
Chest Press (Machine)
3 Sets
4
Landmine Press
3 Sets
5
Tricep Kickback
3 Sets
6
Skull Crusher
3 Sets
7
Overhead Extension (Dumbbell)
3 Sets
8
Dip (Assisted)
3 Sets
9
Landmine Press
3 Sets
Day 5
1
Standing Pullover (Cable)
3 Sets
2
Lat Pulldown (Neutral Grip)
3 Sets
3
Lat Pulldown (Single Arm)
3 Sets
4
Bent Over Row (Barbell)
3 Sets
5
Preacher Curl (Barbell)
3 Sets
6
Concentration Curl
3 Sets
7
Hammer Curl
3 Sets
8
Wrist Curls
6 Sets
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
2
Bench Press (Dumbbell)
3 Sets
3
Chest Fly (Cable)
3 Sets
4
Chest Fly (Cable)
3 Sets
5
Tricep Kickback
3 Sets
6
Tricep Extension (Cable)
3 Sets
7
Concentrated Tricep Cable Overhead
3 Sets
8
Seated Shoulder Press (Dumbbell)
3 Sets
9
Face Pull
3 Sets
10
Side Lateral Raise Cable
3 Sets
Day 2
1
Standing Pullover (Cable)
3 Sets
2
Lat Pulldown
3 Sets
3
Bent Over Row (Barbell)
3 Sets
4
Preacher Curl (Barbell)
4 Sets
5
Concentration Curl
3 Sets
6
Hammer Curl
3 Sets
7
Wrist Curls
6 Sets
Day 3
1
Squat (Barbell)
3 Sets
2
Box Jump
3 Sets
3
Bulgarian Split Squat (Dumbbell)
3 Sets
4
Seated Hamstring Curl
3 Sets
5
Leg Extension
3 Sets
6
Plank
3 Sets
7
Decline Crunch
3 Sets
8
Oblique Crunch
2 Sets
Day 4
1
Bench Press (Barbell)
3 Sets
2
Incline Bench Press (Barbell)
3 Sets
3
Chest Press (Machine)
3 Sets
4
Landmine Press
3 Sets
5
Tricep Kickback
3 Sets
6
Skull Crusher
3 Sets
7
Overhead Extension (Dumbbell)
3 Sets
8
Dip (Assisted)
3 Sets
9
Landmine Press
3 Sets
Day 5
1
Standing Pullover (Cable)
3 Sets
2
Lat Pulldown (Neutral Grip)
3 Sets
3
Lat Pulldown (Single Arm)
3 Sets
4
Bent Over Row (Barbell)
3 Sets
5
Preacher Curl (Barbell)
3 Sets
6
Concentration Curl
3 Sets
7
Hammer Curl
3 Sets
8
Wrist Curls
6 Sets
Day 6
1
Box Jump
3 Sets
2
Squat (Barbell)
3 Sets
3
Leg Press (45 Degrees)
3 Sets
4
Hip Abductor (Machine)
3 Sets
5
Hip Adductor (Machine)
3 Sets
6
Overhead Press (Barbell)
3 Sets
7
Lateral Raise (Dumbbell)
3 Sets
8
Front Raise
3 Sets
9
Face Pull
3 Sets
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
2
Bench Press (Dumbbell)
3 Sets
3
Chest Fly (Cable)
3 Sets
4
Chest Fly (Cable)
3 Sets
5
Tricep Kickback
3 Sets
6
Tricep Extension (Cable)
3 Sets
7
Concentrated Tricep Cable Overhead
3 Sets
8
Seated Shoulder Press (Dumbbell)
3 Sets
9
Face Pull
3 Sets
10
Side Lateral Raise Cable
3 Sets
Day 2
1
Standing Pullover (Cable)
3 Sets
2
Lat Pulldown
3 Sets
3
Bent Over Row (Barbell)
3 Sets
4
Preacher Curl (Barbell)
4 Sets
5
Concentration Curl
3 Sets
6
Hammer Curl
3 Sets
7
Wrist Curls
6 Sets
Day 3
1
Squat (Barbell)
3 Sets
2
Box Jump
3 Sets
3
Bulgarian Split Squat (Dumbbell)
3 Sets
4
Seated Hamstring Curl
3 Sets
5
Leg Extension
3 Sets
6
Plank
3 Sets
7
Decline Crunch
3 Sets
8
Oblique Crunch
2 Sets
Day 4
1
Bench Press (Barbell)
3 Sets
2
Incline Bench Press (Barbell)
3 Sets
3
Chest Press (Machine)
3 Sets
4
Landmine Press
3 Sets
5
Tricep Kickback
3 Sets
6
Skull Crusher
3 Sets
7
Overhead Extension (Dumbbell)
3 Sets
8
Dip (Assisted)
3 Sets
9
Landmine Press
3 Sets
Day 5
1
Standing Pullover (Cable)
3 Sets
2
Lat Pulldown (Neutral Grip)
3 Sets
3
Lat Pulldown (Single Arm)
3 Sets
4
Bent Over Row (Barbell)
3 Sets
5
Preacher Curl (Barbell)
3 Sets
6
Concentration Curl
3 Sets
7
Hammer Curl
3 Sets
8
Wrist Curls
6 Sets
Day 6
1
Box Jump
3 Sets
2
Squat (Barbell)
3 Sets
3
Leg Press (45 Degrees)
3 Sets
4
Hip Abductor (Machine)
3 Sets
5
Hip Adductor (Machine)
3 Sets
6
Overhead Press (Barbell)
3 Sets
7
Lateral Raise (Dumbbell)
3 Sets
8
Front Raise
3 Sets
9
Face Pull
3 Sets
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
2
Bench Press (Dumbbell)
3 Sets
3
Chest Fly (Cable)
3 Sets
4
Chest Fly (Cable)
3 Sets
5
Tricep Kickback
3 Sets
6
Tricep Extension (Cable)
3 Sets
7
Concentrated Tricep Cable Overhead
3 Sets
8
Seated Shoulder Press (Dumbbell)
3 Sets
9
Face Pull
3 Sets
10
Side Lateral Raise Cable
3 Sets
Day 2
1
Standing Pullover (Cable)
3 Sets
2
Lat Pulldown
3 Sets
3
Bent Over Row (Barbell)
3 Sets
4
Preacher Curl (Barbell)
4 Sets
5
Concentration Curl
3 Sets
6
Hammer Curl
3 Sets
7
Wrist Curls
6 Sets
Day 3
1
Squat (Barbell)
3 Sets
2
Box Jump
3 Sets
3
Bulgarian Split Squat (Dumbbell)
3 Sets
4
Seated Hamstring Curl
3 Sets
5
Leg Extension
3 Sets
6
Plank
3 Sets
7
Decline Crunch
3 Sets
8
Oblique Crunch
2 Sets
Day 4
1
Bench Press (Barbell)
3 Sets
2
Incline Bench Press (Barbell)
3 Sets
3
Chest Press (Machine)
3 Sets
4
Landmine Press
3 Sets
5
Tricep Kickback
3 Sets
6
Skull Crusher
3 Sets
7
Overhead Extension (Dumbbell)
3 Sets
8
Dip (Assisted)
3 Sets
9
Landmine Press
3 Sets
Day 5
1
Standing Pullover (Cable)
3 Sets
2
Lat Pulldown (Neutral Grip)
3 Sets
3
Lat Pulldown (Single Arm)
3 Sets
4
Bent Over Row (Barbell)
3 Sets
5
Preacher Curl (Barbell)
3 Sets
6
Concentration Curl
3 Sets
7
Hammer Curl
3 Sets
8
Wrist Curls
6 Sets
Day 6
1
Box Jump
3 Sets
2
Squat (Barbell)
3 Sets
3
Leg Press (45 Degrees)
3 Sets
4
Hip Abductor (Machine)
3 Sets
5
Hip Adductor (Machine)
3 Sets
6
Overhead Press (Barbell)
3 Sets
7
Lateral Raise (Dumbbell)
3 Sets
8
Front Raise
3 Sets
9
Face Pull
3 Sets
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
2
Bench Press (Dumbbell)
3 Sets
3
Chest Fly (Cable)
3 Sets
4
Chest Fly (Cable)
3 Sets
5
Tricep Kickback
3 Sets
6
Tricep Extension (Cable)
3 Sets
7
Concentrated Tricep Cable Overhead
3 Sets
8
Seated Shoulder Press (Dumbbell)
3 Sets
9
Face Pull
3 Sets
10
Side Lateral Raise Cable
3 Sets
Day 2
1
Standing Pullover (Cable)
3 Sets
2
Lat Pulldown
3 Sets
3
Bent Over Row (Barbell)
3 Sets
4
Preacher Curl (Barbell)
4 Sets
5
Concentration Curl
3 Sets
6
Hammer Curl
3 Sets
7
Wrist Curls
6 Sets
Day 3
1
Squat (Barbell)
3 Sets
2
Box Jump
3 Sets
3
Bulgarian Split Squat (Dumbbell)
3 Sets
4
Seated Hamstring Curl
3 Sets
5
Leg Extension
3 Sets
6
Plank
3 Sets
7
Decline Crunch
3 Sets
8
Oblique Crunch
2 Sets
Day 4
1
Bench Press (Barbell)
3 Sets
2
Incline Bench Press (Barbell)
3 Sets
3
Chest Press (Machine)
3 Sets
4
Landmine Press
3 Sets
5
Tricep Kickback
3 Sets
6
Skull Crusher
3 Sets
7
Overhead Extension (Dumbbell)
3 Sets
8
Dip (Assisted)
3 Sets
9
Landmine Press
3 Sets
Day 5
1
Standing Pullover (Cable)
3 Sets
2
Lat Pulldown (Neutral Grip)
3 Sets
3
Lat Pulldown (Single Arm)
3 Sets
4
Bent Over Row (Barbell)
3 Sets
5
Preacher Curl (Barbell)
3 Sets
6
Concentration Curl
3 Sets
7
Hammer Curl
3 Sets
8
Wrist Curls
6 Sets
Day 6
1
Box Jump
3 Sets
2
Squat (Barbell)
3 Sets
3
Leg Press (45 Degrees)
3 Sets
4
Hip Abductor (Machine)
3 Sets
5
Hip Adductor (Machine)
3 Sets
6
Overhead Press (Barbell)
3 Sets
7
Lateral Raise (Dumbbell)
3 Sets
8
Front Raise
3 Sets
9
Face Pull
3 Sets
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
2
Bench Press (Dumbbell)
3 Sets
3
Chest Fly (Cable)
3 Sets
4
Chest Fly (Cable)
3 Sets
5
Tricep Kickback
3 Sets
6
Tricep Extension (Cable)
3 Sets
7
Concentrated Tricep Cable Overhead
3 Sets
8
Seated Shoulder Press (Dumbbell)
3 Sets
9
Face Pull
3 Sets
10
Side Lateral Raise Cable
3 Sets
Day 2
1
Standing Pullover (Cable)
3 Sets
2
Lat Pulldown
3 Sets
3
Bent Over Row (Barbell)
3 Sets
4
Preacher Curl (Barbell)
4 Sets
5
Concentration Curl
3 Sets
6
Hammer Curl
3 Sets
7
Wrist Curls
6 Sets
Day 3
1
Squat (Barbell)
3 Sets
2
Box Jump
3 Sets
3
Bulgarian Split Squat (Dumbbell)
3 Sets
4
Seated Hamstring Curl
3 Sets
5
Leg Extension
3 Sets
6
Plank
3 Sets
7
Decline Crunch
3 Sets
8
Oblique Crunch
2 Sets
Day 4
1
Bench Press (Barbell)
3 Sets
2
Incline Bench Press (Barbell)
3 Sets
3
Chest Press (Machine)
3 Sets
4
Landmine Press
3 Sets
5
Tricep Kickback
3 Sets
6
Skull Crusher
3 Sets
7
Overhead Extension (Dumbbell)
3 Sets
8
Dip (Assisted)
3 Sets
9
Landmine Press
3 Sets
Day 5
1
Standing Pullover (Cable)
3 Sets
2
Lat Pulldown (Neutral Grip)
3 Sets
3
Lat Pulldown (Single Arm)
3 Sets
4
Bent Over Row (Barbell)
3 Sets
5
Preacher Curl (Barbell)
3 Sets
6
Concentration Curl
3 Sets
7
Hammer Curl
3 Sets
8
Wrist Curls
6 Sets
Day 6
1
Box Jump
3 Sets
2
Squat (Barbell)
3 Sets
3
Leg Press (45 Degrees)
3 Sets
4
Hip Abductor (Machine)
3 Sets
5
Hip Adductor (Machine)
3 Sets
6
Overhead Press (Barbell)
3 Sets
7
Lateral Raise (Dumbbell)
3 Sets
8
Front Raise
3 Sets
9
Face Pull
3 Sets
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
2
Bench Press (Dumbbell)
3 Sets
3
Chest Fly (Cable)
3 Sets
4
Chest Fly (Cable)
3 Sets
5
Tricep Kickback
3 Sets
6
Tricep Extension (Cable)
3 Sets
7
Concentrated Tricep Cable Overhead
3 Sets
8
Seated Shoulder Press (Dumbbell)
3 Sets
9
Face Pull
3 Sets
10
Side Lateral Raise Cable
3 Sets
Day 2
1
Standing Pullover (Cable)
3 Sets
2
Lat Pulldown
3 Sets
3
Bent Over Row (Barbell)
3 Sets
4
Preacher Curl (Barbell)
4 Sets
5
Concentration Curl
3 Sets
6
Hammer Curl
3 Sets
7
Wrist Curls
6 Sets
Day 3
1
Squat (Barbell)
3 Sets
2
Box Jump
3 Sets
3
Bulgarian Split Squat (Dumbbell)
3 Sets
4
Seated Hamstring Curl
3 Sets
5
Leg Extension
3 Sets
6
Plank
3 Sets
7
Decline Crunch
3 Sets
8
Oblique Crunch
2 Sets
Day 4
1
Bench Press (Barbell)
3 Sets
2
Incline Bench Press (Barbell)
3 Sets
3
Chest Press (Machine)
3 Sets
4
Landmine Press
3 Sets
5
Tricep Kickback
3 Sets
6
Skull Crusher
3 Sets
7
Overhead Extension (Dumbbell)
3 Sets
8
Dip (Assisted)
3 Sets
9
Landmine Press
3 Sets
Day 5
1
Standing Pullover (Cable)
3 Sets
2
Lat Pulldown (Neutral Grip)
3 Sets
3
Lat Pulldown (Single Arm)
3 Sets
4
Bent Over Row (Barbell)
3 Sets
5
Preacher Curl (Barbell)
3 Sets
6
Concentration Curl
3 Sets
7
Hammer Curl
3 Sets
8
Wrist Curls
6 Sets
Day 6
1
Box Jump
3 Sets
2
Squat (Barbell)
3 Sets
3
Leg Press (45 Degrees)
3 Sets
4
Hip Abductor (Machine)
3 Sets
5
Hip Adductor (Machine)
3 Sets
6
Overhead Press (Barbell)
3 Sets
7
Lateral Raise (Dumbbell)
3 Sets
8
Front Raise
3 Sets
9
Face Pull
3 Sets
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
2
Bench Press (Dumbbell)
3 Sets
3
Chest Fly (Cable)
3 Sets
4
Chest Fly (Cable)
3 Sets
5
Tricep Kickback
3 Sets
6
Tricep Extension (Cable)
3 Sets
7
Concentrated Tricep Cable Overhead
3 Sets
8
Seated Shoulder Press (Dumbbell)
3 Sets
9
Face Pull
3 Sets
10
Side Lateral Raise Cable
3 Sets
Day 2
1
Standing Pullover (Cable)
3 Sets
2
Lat Pulldown
3 Sets
3
Bent Over Row (Barbell)
3 Sets
4
Preacher Curl (Barbell)
4 Sets
5
Concentration Curl
3 Sets
6
Hammer Curl
3 Sets
7
Wrist Curls
6 Sets
Day 3
1
Squat (Barbell)
3 Sets
2
Box Jump
3 Sets
3
Bulgarian Split Squat (Dumbbell)
3 Sets
4
Seated Hamstring Curl
3 Sets
5
Leg Extension
3 Sets
6
Plank
3 Sets
7
Decline Crunch
3 Sets
8
Oblique Crunch
2 Sets
Day 4
1
Bench Press (Barbell)
3 Sets
2
Incline Bench Press (Barbell)
3 Sets
3
Chest Press (Machine)
3 Sets
4
Landmine Press
3 Sets
5
Tricep Kickback
3 Sets
6
Skull Crusher
3 Sets
7
Overhead Extension (Dumbbell)
3 Sets
8
Dip (Assisted)
3 Sets
9
Landmine Press
3 Sets
Day 5
1
Standing Pullover (Cable)
3 Sets
2
Lat Pulldown (Neutral Grip)
3 Sets
3
Lat Pulldown (Single Arm)
3 Sets
4
Bent Over Row (Barbell)
3 Sets
5
Preacher Curl (Barbell)
3 Sets
6
Concentration Curl
3 Sets
7
Hammer Curl
3 Sets
8
Wrist Curls
6 Sets
Day 6
1
Box Jump
3 Sets
2
Squat (Barbell)
3 Sets
3
Leg Press (45 Degrees)
3 Sets
4
Hip Abductor (Machine)
3 Sets
5
Hip Adductor (Machine)
3 Sets
6
Overhead Press (Barbell)
3 Sets
7
Lateral Raise (Dumbbell)
3 Sets
8
Front Raise
3 Sets
9
Face Pull
3 Sets
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
2
Bench Press (Dumbbell)
3 Sets
3
Chest Fly (Cable)
3 Sets
4
Chest Fly (Cable)
3 Sets
5
Tricep Kickback
3 Sets
6
Tricep Extension (Cable)
3 Sets
7
Concentrated Tricep Cable Overhead
3 Sets
8
Seated Shoulder Press (Dumbbell)
3 Sets
9
Face Pull
3 Sets
10
Side Lateral Raise Cable
3 Sets
Day 2
1
Standing Pullover (Cable)
3 Sets
2
Lat Pulldown
3 Sets
3
Bent Over Row (Barbell)
3 Sets
4
Preacher Curl (Barbell)
4 Sets
5
Concentration Curl
3 Sets
6
Hammer Curl
3 Sets
7
Wrist Curls
6 Sets
Day 3
1
Squat (Barbell)
3 Sets
2
Box Jump
3 Sets
3
Bulgarian Split Squat (Dumbbell)
3 Sets
4
Seated Hamstring Curl
3 Sets
5
Leg Extension
3 Sets
6
Plank
3 Sets
7
Decline Crunch
3 Sets
8
Oblique Crunch
2 Sets
Day 4
1
Bench Press (Barbell)
3 Sets
2
Incline Bench Press (Barbell)
3 Sets
3
Chest Press (Machine)
3 Sets
4
Landmine Press
3 Sets
5
Tricep Kickback
3 Sets
6
Skull Crusher
3 Sets
7
Overhead Extension (Dumbbell)
3 Sets
8
Dip (Assisted)
3 Sets
9
Landmine Press
3 Sets
Day 5
1
Standing Pullover (Cable)
3 Sets
2
Lat Pulldown (Neutral Grip)
3 Sets
3
Lat Pulldown (Single Arm)
3 Sets
4
Bent Over Row (Barbell)
3 Sets
5
Preacher Curl (Barbell)
3 Sets
6
Concentration Curl
3 Sets
7
Hammer Curl
3 Sets
8
Wrist Curls
6 Sets
Day 6
1
Box Jump
3 Sets
2
Squat (Barbell)
3 Sets
3
Leg Press (45 Degrees)
3 Sets
4
Hip Abductor (Machine)
3 Sets
5
Hip Adductor (Machine)
3 Sets
6
Overhead Press (Barbell)
3 Sets
7
Lateral Raise (Dumbbell)
3 Sets
8
Front Raise
3 Sets
9
Face Pull
3 Sets
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
2
Bench Press (Dumbbell)
3 Sets
3
Chest Fly (Cable)
3 Sets
4
Chest Fly (Cable)
3 Sets
5
Tricep Kickback
3 Sets
6
Tricep Extension (Cable)
3 Sets
7
Concentrated Tricep Cable Overhead
3 Sets
8
Seated Shoulder Press (Dumbbell)
3 Sets
9
Face Pull
3 Sets
10
Side Lateral Raise Cable
3 Sets
Day 2
1
Standing Pullover (Cable)
3 Sets
2
Lat Pulldown
3 Sets
3
Bent Over Row (Barbell)
3 Sets
4
Preacher Curl (Barbell)
4 Sets
5
Concentration Curl
3 Sets
6
Hammer Curl
3 Sets
7
Wrist Curls
6 Sets
Day 3
1
Squat (Barbell)
3 Sets
2
Box Jump
3 Sets
3
Bulgarian Split Squat (Dumbbell)
3 Sets
4
Seated Hamstring Curl
3 Sets
5
Leg Extension
3 Sets
6
Plank
3 Sets
7
Decline Crunch
3 Sets
8
Oblique Crunch
2 Sets
Day 4
1
Bench Press (Barbell)
3 Sets
2
Incline Bench Press (Barbell)
3 Sets
3
Chest Press (Machine)
3 Sets
4
Landmine Press
3 Sets
5
Tricep Kickback
3 Sets
6
Skull Crusher
3 Sets
7
Overhead Extension (Dumbbell)
3 Sets
8
Dip (Assisted)
3 Sets
9
Landmine Press
3 Sets
Day 5
1
Standing Pullover (Cable)
3 Sets
2
Lat Pulldown (Neutral Grip)
3 Sets
3
Lat Pulldown (Single Arm)
3 Sets
4
Bent Over Row (Barbell)
3 Sets
5
Preacher Curl (Barbell)
3 Sets
6
Concentration Curl
3 Sets
7
Hammer Curl
3 Sets
8
Wrist Curls
6 Sets
Day 6
1
Box Jump
3 Sets
2
Squat (Barbell)
3 Sets
3
Leg Press (45 Degrees)
3 Sets
4
Hip Abductor (Machine)
3 Sets
5
Hip Adductor (Machine)
3 Sets
6
Overhead Press (Barbell)
3 Sets
7
Lateral Raise (Dumbbell)
3 Sets
8
Front Raise
3 Sets
9
Face Pull
3 Sets
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
2
Bench Press (Dumbbell)
3 Sets
3
Chest Fly (Cable)
3 Sets
4
Chest Fly (Cable)
3 Sets
5
Tricep Kickback
3 Sets
6
Tricep Extension (Cable)
3 Sets
7
Concentrated Tricep Cable Overhead
3 Sets
8
Seated Shoulder Press (Dumbbell)
3 Sets
9
Face Pull
3 Sets
10
Side Lateral Raise Cable
3 Sets
Day 2
1
Standing Pullover (Cable)
3 Sets
2
Lat Pulldown
3 Sets
3
Bent Over Row (Barbell)
3 Sets
4
Preacher Curl (Barbell)
4 Sets
5
Concentration Curl
3 Sets
6
Hammer Curl
3 Sets
7
Wrist Curls
6 Sets
Day 3
1
Squat (Barbell)
3 Sets
2
Box Jump
3 Sets
3
Bulgarian Split Squat (Dumbbell)
3 Sets
4
Seated Hamstring Curl
3 Sets
5
Leg Extension
3 Sets
6
Plank
3 Sets
7
Decline Crunch
3 Sets
8
Oblique Crunch
2 Sets
Day 4
1
Bench Press (Barbell)
3 Sets
2
Incline Bench Press (Barbell)
3 Sets
3
Chest Press (Machine)
3 Sets
4
Landmine Press
3 Sets
5
Tricep Kickback
3 Sets
6
Skull Crusher
3 Sets
7
Overhead Extension (Dumbbell)
3 Sets
8
Dip (Assisted)
3 Sets
9
Landmine Press
3 Sets
Day 5
1
Standing Pullover (Cable)
3 Sets
2
Lat Pulldown (Neutral Grip)
3 Sets
3
Lat Pulldown (Single Arm)
3 Sets
4
Bent Over Row (Barbell)
3 Sets
5
Preacher Curl (Barbell)
3 Sets
6
Concentration Curl
3 Sets
7
Hammer Curl
3 Sets
8
Wrist Curls
6 Sets
Day 6
1
Box Jump
3 Sets
2
Squat (Barbell)
3 Sets
3
Leg Press (45 Degrees)
3 Sets
4
Hip Abductor (Machine)
3 Sets
5
Hip Adductor (Machine)
3 Sets
6
Overhead Press (Barbell)
3 Sets
7
Lateral Raise (Dumbbell)
3 Sets
8
Front Raise
3 Sets
9
Face Pull
3 Sets
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
2
Bench Press (Dumbbell)
3 Sets
3
Chest Fly (Cable)
3 Sets
4
Chest Fly (Cable)
3 Sets
5
Tricep Kickback
3 Sets
6
Tricep Extension (Cable)
3 Sets
7
Concentrated Tricep Cable Overhead
3 Sets
8
Seated Shoulder Press (Dumbbell)
3 Sets
9
Face Pull
3 Sets
10
Side Lateral Raise Cable
3 Sets
Day 2
1
Standing Pullover (Cable)
3 Sets
2
Lat Pulldown
3 Sets
3
Bent Over Row (Barbell)
3 Sets
4
Preacher Curl (Barbell)
4 Sets
5
Concentration Curl
3 Sets
6
Hammer Curl
3 Sets
7
Wrist Curls
6 Sets
Day 3
1
Squat (Barbell)
3 Sets
2
Box Jump
3 Sets
3
Bulgarian Split Squat (Dumbbell)
3 Sets
4
Seated Hamstring Curl
3 Sets
5
Leg Extension
3 Sets
6
Plank
3 Sets
7
Decline Crunch
3 Sets
8
Oblique Crunch
2 Sets
Day 4
1
Bench Press (Barbell)
3 Sets
2
Incline Bench Press (Barbell)
3 Sets
3
Chest Press (Machine)
3 Sets
4
Landmine Press
3 Sets
5
Tricep Kickback
3 Sets
6
Skull Crusher
3 Sets
7
Overhead Extension (Dumbbell)
3 Sets
8
Dip (Assisted)
3 Sets
9
Landmine Press
3 Sets
Day 5
1
Standing Pullover (Cable)
3 Sets
2
Lat Pulldown (Neutral Grip)
3 Sets
3
Lat Pulldown (Single Arm)
3 Sets
4
Bent Over Row (Barbell)
3 Sets
5
Preacher Curl (Barbell)
3 Sets
6
Concentration Curl
3 Sets
7
Hammer Curl
3 Sets
8
Wrist Curls
6 Sets
Day 6
1
Box Jump
3 Sets
2
Squat (Barbell)
3 Sets
3
Leg Press (45 Degrees)
3 Sets
4
Hip Abductor (Machine)
3 Sets
5
Hip Adductor (Machine)
3 Sets
6
Overhead Press (Barbell)
3 Sets
7
Lateral Raise (Dumbbell)
3 Sets
8
Front Raise
3 Sets
9
Face Pull
3 Sets