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FULL BODY

by Kamer Niz

Program Description

FULL BODY

Program Overview

  • Level
    Advanced
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    180 minutes
  • Created
    Sep 30, 2025 02:25
  • Last Edited
    Oct 04, 2025 01:12

Summary

Transform your physique with this comprehensive 18-week FULL BODY program designed for serious lifters. Committing to seven days a week, you’ll engage in a dynamic mix of barbell, dumbbell, and cable exercises targeting all major muscle groups. Each workout is structured to build strength, enhance endurance, and sculpt your body effectively. With detailed video demonstrations and a focus on progressive overload, you’ll push your limits and achieve lasting results. Get ready to elevate your training and unleash your full potential!
Muscle Engagement
Front
Back
MuscleSet
Triceps
18.3%
Forearms
9.7%
Chest
9.5%
Biceps
8.9%
Front Delts
8.3%
Upper Back
7.4%
Middle Delts
7.4%
Quadriceps
6.9%
Hamstrings
5.7%
Glutes
5.4%
Lats
3.7%
Rear Delts
3.4%
Lower Back
2.3%
Abs
1.7%
Adductors
1.1%
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4.8 Stars with 10, 000+ Ratings
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
-
2
Romanian Deadlift (Barbell)
3
-
3
Bent Over Row (Barbell)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Overhead Press (Barbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bent Over Row (Barbell)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Overhead Press (Barbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bent Over Row (Barbell)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Overhead Press (Barbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bent Over Row (Barbell)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Overhead Press (Barbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bent Over Row (Barbell)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Overhead Press (Barbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bent Over Row (Barbell)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Overhead Press (Barbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bent Over Row (Barbell)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Overhead Press (Barbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bent Over Row (Barbell)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Overhead Press (Barbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bent Over Row (Barbell)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Overhead Press (Barbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bent Over Row (Barbell)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Overhead Press (Barbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bent Over Row (Barbell)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Overhead Press (Barbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bent Over Row (Barbell)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Overhead Press (Barbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bent Over Row (Barbell)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Overhead Press (Barbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bent Over Row (Barbell)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Overhead Press (Barbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bent Over Row (Barbell)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Overhead Press (Barbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bent Over Row (Barbell)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Overhead Press (Barbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bent Over Row (Barbell)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Overhead Press (Barbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Bent Over Row (Barbell)
3
-
4
Incline Bench Press (Dumbbell)
3
-
5
Overhead Press (Barbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Leg Extension
3
-
3
Seated Hamstring Curl
3
-
4
Rack Pull (Barbell)
3
-
5
Narrow Grip T Bar Row
3
-
6
Lat Pulldown
3
-
7
Bench Press (Dumbbell)
3
-
8
Chest Fly (Cable)
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Rear Delt Fly (Dumbbell)
3
-
11
Overhead Tricep Extension (Cable)
3
-
12
Preacher Machine Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Leg Extension
3
-
3
Seated Hamstring Curl
3
-
4
Rack Pull (Barbell)
3
-
5
Narrow Grip T Bar Row
3
-
6
Lat Pulldown
3
-
7
Bench Press (Dumbbell)
3
-
8
Chest Fly (Cable)
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Rear Delt Fly (Dumbbell)
3
-
11
Overhead Tricep Extension (Cable)
3
-
12
Preacher Machine Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Leg Extension
3
-
3
Seated Hamstring Curl
3
-
4
Rack Pull (Barbell)
3
-
5
Narrow Grip T Bar Row
3
-
6
Lat Pulldown
3
-
7
Bench Press (Dumbbell)
3
-
8
Chest Fly (Cable)
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Rear Delt Fly (Dumbbell)
3
-
11
Overhead Tricep Extension (Cable)
3
-
12
Preacher Machine Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Leg Extension
3
-
3
Seated Hamstring Curl
3
-
4
Rack Pull (Barbell)
3
-
5
Narrow Grip T Bar Row
3
-
6
Lat Pulldown
3
-
7
Bench Press (Dumbbell)
3
-
8
Chest Fly (Cable)
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Rear Delt Fly (Dumbbell)
3
-
11
Overhead Tricep Extension (Cable)
3
-
12
Preacher Machine Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Leg Extension
3
-
3
Seated Hamstring Curl
3
-
4
Rack Pull (Barbell)
3
-
5
Narrow Grip T Bar Row
3
-
6
Lat Pulldown
3
-
7
Bench Press (Dumbbell)
3
-
8
Chest Fly (Cable)
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Rear Delt Fly (Dumbbell)
3
-
11
Overhead Tricep Extension (Cable)
3
-
12
Preacher Machine Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Leg Extension
3
-
3
Seated Hamstring Curl
3
-
4
Rack Pull (Barbell)
3
-
5
Narrow Grip T Bar Row
3
-
6
Lat Pulldown
3
-
7
Bench Press (Dumbbell)
3
-
8
Chest Fly (Cable)
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Rear Delt Fly (Dumbbell)
3
-
11
Overhead Tricep Extension (Cable)
3
-
12
Preacher Machine Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Leg Extension
3
-
3
Seated Hamstring Curl
3
-
4
Rack Pull (Barbell)
3
-
5
Narrow Grip T Bar Row
3
-
6
Lat Pulldown
3
-
7
Bench Press (Dumbbell)
3
-
8
Chest Fly (Cable)
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Rear Delt Fly (Dumbbell)
3
-
11
Overhead Tricep Extension (Cable)
3
-
12
Preacher Machine Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Leg Extension
3
-
3
Seated Hamstring Curl
3
-
4
Rack Pull (Barbell)
3
-
5
Narrow Grip T Bar Row
3
-
6
Lat Pulldown
3
-
7
Bench Press (Dumbbell)
3
-
8
Chest Fly (Cable)
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Rear Delt Fly (Dumbbell)
3
-
11
Overhead Tricep Extension (Cable)
3
-
12
Preacher Machine Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Leg Extension
3
-
3
Seated Hamstring Curl
3
-
4
Rack Pull (Barbell)
3
-
5
Narrow Grip T Bar Row
3
-
6
Lat Pulldown
3
-
7
Bench Press (Dumbbell)
3
-
8
Chest Fly (Cable)
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Rear Delt Fly (Dumbbell)
3
-
11
Overhead Tricep Extension (Cable)
3
-
12
Preacher Machine Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Leg Extension
3
-
3
Seated Hamstring Curl
3
-
4
Rack Pull (Barbell)
3
-
5
Narrow Grip T Bar Row
3
-
6
Lat Pulldown
3
-
7
Bench Press (Dumbbell)
3
-
8
Chest Fly (Cable)
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Rear Delt Fly (Dumbbell)
3
-
11
Overhead Tricep Extension (Cable)
3
-
12
Preacher Machine Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Leg Extension
3
-
3
Seated Hamstring Curl
3
-
4
Rack Pull (Barbell)
3
-
5
Narrow Grip T Bar Row
3
-
6
Lat Pulldown
3
-
7
Bench Press (Dumbbell)
3
-
8
Chest Fly (Cable)
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Rear Delt Fly (Dumbbell)
3
-
11
Overhead Tricep Extension (Cable)
3
-
12
Preacher Machine Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Leg Extension
3
-
3
Seated Hamstring Curl
3
-
4
Rack Pull (Barbell)
3
-
5
Narrow Grip T Bar Row
3
-
6
Lat Pulldown
3
-
7
Bench Press (Dumbbell)
3
-
8
Chest Fly (Cable)
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Rear Delt Fly (Dumbbell)
3
-
11
Overhead Tricep Extension (Cable)
3
-
12
Preacher Machine Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Leg Extension
3
-
3
Seated Hamstring Curl
3
-
4
Rack Pull (Barbell)
3
-
5
Narrow Grip T Bar Row
3
-
6
Lat Pulldown
3
-
7
Bench Press (Dumbbell)
3
-
8
Chest Fly (Cable)
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Rear Delt Fly (Dumbbell)
3
-
11
Overhead Tricep Extension (Cable)
3
-
12
Preacher Machine Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Leg Extension
3
-
3
Seated Hamstring Curl
3
-
4
Rack Pull (Barbell)
3
-
5
Narrow Grip T Bar Row
3
-
6
Lat Pulldown
3
-
7
Bench Press (Dumbbell)
3
-
8
Chest Fly (Cable)
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Rear Delt Fly (Dumbbell)
3
-
11
Overhead Tricep Extension (Cable)
3
-
12
Preacher Machine Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Leg Extension
3
-
3
Seated Hamstring Curl
3
-
4
Rack Pull (Barbell)
3
-
5
Narrow Grip T Bar Row
3
-
6
Lat Pulldown
3
-
7
Bench Press (Dumbbell)
3
-
8
Chest Fly (Cable)
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Rear Delt Fly (Dumbbell)
3
-
11
Overhead Tricep Extension (Cable)
3
-
12
Preacher Machine Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Leg Extension
3
-
3
Seated Hamstring Curl
3
-
4
Rack Pull (Barbell)
3
-
5
Narrow Grip T Bar Row
3
-
6
Lat Pulldown
3
-
7
Bench Press (Dumbbell)
3
-
8
Chest Fly (Cable)
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Rear Delt Fly (Dumbbell)
3
-
11
Overhead Tricep Extension (Cable)
3
-
12
Preacher Machine Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Leg Extension
3
-
3
Seated Hamstring Curl
3
-
4
Rack Pull (Barbell)
3
-
5
Narrow Grip T Bar Row
3
-
6
Lat Pulldown
3
-
7
Bench Press (Dumbbell)
3
-
8
Chest Fly (Cable)
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Rear Delt Fly (Dumbbell)
3
-
11
Overhead Tricep Extension (Cable)
3
-
12
Preacher Machine Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
-
2
Leg Extension
3
-
3
Seated Hamstring Curl
3
-
4
Rack Pull (Barbell)
3
-
5
Narrow Grip T Bar Row
3
-
6
Lat Pulldown
3
-
7
Bench Press (Dumbbell)
3
-
8
Chest Fly (Cable)
3
-
9
Lateral Raise (Dumbbell)
3
-
10
Rear Delt Fly (Dumbbell)
3
-
11
Overhead Tricep Extension (Cable)
3
-
12
Preacher Machine Curl
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Dumbbell)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Dip (Bodyweight)
3
-
3
Decline Bench Press (Barbell)
3
-
4
High To Low Cable Flies
3
-
5
Single Arm Row (Dumbbell)
3
-
6
Overhead Press (Barbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Tricep Rope Push Down (Cable)
3
-
9
Concentration Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Dip (Bodyweight)
3
-
3
Decline Bench Press (Barbell)
3
-
4
High To Low Cable Flies
3
-
5
Single Arm Row (Dumbbell)
3
-
6
Overhead Press (Barbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Tricep Rope Push Down (Cable)
3
-
9
Concentration Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Dip (Bodyweight)
3
-
3
Decline Bench Press (Barbell)
3
-
4
High To Low Cable Flies
3
-
5
Single Arm Row (Dumbbell)
3
-
6
Overhead Press (Barbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Tricep Rope Push Down (Cable)
3
-
9
Concentration Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Dip (Bodyweight)
3
-
3
Decline Bench Press (Barbell)
3
-
4
High To Low Cable Flies
3
-
5
Single Arm Row (Dumbbell)
3
-
6
Overhead Press (Barbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Tricep Rope Push Down (Cable)
3
-
9
Concentration Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Dip (Bodyweight)
3
-
3
Decline Bench Press (Barbell)
3
-
4
High To Low Cable Flies
3
-
5
Single Arm Row (Dumbbell)
3
-
6
Overhead Press (Barbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Tricep Rope Push Down (Cable)
3
-
9
Concentration Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Dip (Bodyweight)
3
-
3
Decline Bench Press (Barbell)
3
-
4
High To Low Cable Flies
3
-
5
Single Arm Row (Dumbbell)
3
-
6
Overhead Press (Barbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Tricep Rope Push Down (Cable)
3
-
9
Concentration Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Dip (Bodyweight)
3
-
3
Decline Bench Press (Barbell)
3
-
4
High To Low Cable Flies
3
-
5
Single Arm Row (Dumbbell)
3
-
6
Overhead Press (Barbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Tricep Rope Push Down (Cable)
3
-
9
Concentration Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Dip (Bodyweight)
3
-
3
Decline Bench Press (Barbell)
3
-
4
High To Low Cable Flies
3
-
5
Single Arm Row (Dumbbell)
3
-
6
Overhead Press (Barbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Tricep Rope Push Down (Cable)
3
-
9
Concentration Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Dip (Bodyweight)
3
-
3
Decline Bench Press (Barbell)
3
-
4
High To Low Cable Flies
3
-
5
Single Arm Row (Dumbbell)
3
-
6
Overhead Press (Barbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Tricep Rope Push Down (Cable)
3
-
9
Concentration Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Dip (Bodyweight)
3
-
3
Decline Bench Press (Barbell)
3
-
4
High To Low Cable Flies
3
-
5
Single Arm Row (Dumbbell)
3
-
6
Overhead Press (Barbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Tricep Rope Push Down (Cable)
3
-
9
Concentration Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Dip (Bodyweight)
3
-
3
Decline Bench Press (Barbell)
3
-
4
High To Low Cable Flies
3
-
5
Single Arm Row (Dumbbell)
3
-
6
Overhead Press (Barbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Tricep Rope Push Down (Cable)
3
-
9
Concentration Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Dip (Bodyweight)
3
-
3
Decline Bench Press (Barbell)
3
-
4
High To Low Cable Flies
3
-
5
Single Arm Row (Dumbbell)
3
-
6
Overhead Press (Barbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Tricep Rope Push Down (Cable)
3
-
9
Concentration Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Dip (Bodyweight)
3
-
3
Decline Bench Press (Barbell)
3
-
4
High To Low Cable Flies
3
-
5
Single Arm Row (Dumbbell)
3
-
6
Overhead Press (Barbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Tricep Rope Push Down (Cable)
3
-
9
Concentration Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Dip (Bodyweight)
3
-
3
Decline Bench Press (Barbell)
3
-
4
High To Low Cable Flies
3
-
5
Single Arm Row (Dumbbell)
3
-
6
Overhead Press (Barbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Tricep Rope Push Down (Cable)
3
-
9
Concentration Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Dip (Bodyweight)
3
-
3
Decline Bench Press (Barbell)
3
-
4
High To Low Cable Flies
3
-
5
Single Arm Row (Dumbbell)
3
-
6
Overhead Press (Barbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Tricep Rope Push Down (Cable)
3
-
9
Concentration Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Dip (Bodyweight)
3
-
3
Decline Bench Press (Barbell)
3
-
4
High To Low Cable Flies
3
-
5
Single Arm Row (Dumbbell)
3
-
6
Overhead Press (Barbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Tricep Rope Push Down (Cable)
3
-
9
Concentration Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Dip (Bodyweight)
3
-
3
Decline Bench Press (Barbell)
3
-
4
High To Low Cable Flies
3
-
5
Single Arm Row (Dumbbell)
3
-
6
Overhead Press (Barbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Tricep Rope Push Down (Cable)
3
-
9
Concentration Curl
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Dip (Bodyweight)
3
-
3
Decline Bench Press (Barbell)
3
-
4
High To Low Cable Flies
3
-
5
Single Arm Row (Dumbbell)
3
-
6
Overhead Press (Barbell)
3
-
7
Tricep Pushdown (Cable)
3
-
8
Tricep Rope Push Down (Cable)
3
-
9
Concentration Curl
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Dumbbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
-
2
Reverse Wrist Curl (Dumbbell)
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Incline Chest Fly (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Tricep Pushdown (Cable)
3
-
7
Tricep Rope Push Down (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Incline Chest Fly (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Tricep Pushdown (Cable)
3
-
7
Tricep Rope Push Down (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Incline Chest Fly (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Tricep Pushdown (Cable)
3
-
7
Tricep Rope Push Down (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Incline Chest Fly (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Tricep Pushdown (Cable)
3
-
7
Tricep Rope Push Down (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Incline Chest Fly (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Tricep Pushdown (Cable)
3
-
7
Tricep Rope Push Down (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Incline Chest Fly (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Tricep Pushdown (Cable)
3
-
7
Tricep Rope Push Down (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Incline Chest Fly (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Tricep Pushdown (Cable)
3
-
7
Tricep Rope Push Down (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Incline Chest Fly (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Tricep Pushdown (Cable)
3
-
7
Tricep Rope Push Down (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Incline Chest Fly (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Tricep Pushdown (Cable)
3
-
7
Tricep Rope Push Down (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Incline Chest Fly (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Tricep Pushdown (Cable)
3
-
7
Tricep Rope Push Down (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Incline Chest Fly (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Tricep Pushdown (Cable)
3
-
7
Tricep Rope Push Down (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Incline Chest Fly (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Tricep Pushdown (Cable)
3
-
7
Tricep Rope Push Down (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Incline Chest Fly (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Tricep Pushdown (Cable)
3
-
7
Tricep Rope Push Down (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Incline Chest Fly (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Tricep Pushdown (Cable)
3
-
7
Tricep Rope Push Down (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Incline Chest Fly (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Tricep Pushdown (Cable)
3
-
7
Tricep Rope Push Down (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Incline Chest Fly (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Tricep Pushdown (Cable)
3
-
7
Tricep Rope Push Down (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Incline Chest Fly (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Tricep Pushdown (Cable)
3
-
7
Tricep Rope Push Down (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Incline Chest Fly (Dumbbell)
3
-
3
Lateral Raise (Dumbbell)
3
-
4
Rear Delt Fly (Dumbbell)
3
-
5
Overhead Tricep Extension (Cable)
3
-
6
Tricep Pushdown (Cable)
3
-
7
Tricep Rope Push Down (Cable)
3
-
8
Incline Curl (Dumbbell)
3
-
9
Hammer Curl (Dumbbell)
3
-
Week 1
1 / 18 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
-
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
-
-
-
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
-
-
-
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
-
-
-
5
Overhead Press (Barbell)
1 Set
1 Set
1 Set
-
-
-
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
-
-
-
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
-
-
-
8
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
-
-
-
9
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
-
-
-
Day 2
1
Wrist Curls
1 Set
1 Set
1 Set
-
-
-
2
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
-
-
-
Day 3
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
-
-
-
2
Leg Extension
1 Set
1 Set
1 Set
-
-
-
3
Seated Hamstring Curl
1 Set
1 Set
1 Set
-
-
-
4
Rack Pull (Barbell)
1 Set
1 Set
1 Set
-
-
-
5
Narrow Grip T Bar Row
1 Set
1 Set
1 Set
-
-
-
6
Lat Pulldown
1 Set
1 Set
1 Set
-
-
-
7
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
-
-
-
8
Chest Fly (Cable)
1 Set
1 Set
1 Set
-
-
-
9
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
-
-
-
10
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
-
-
-
11
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
-
-
-
12
Preacher Machine Curl
1 Set
1 Set
1 Set
-
-
-
Day 4
1
Wrist Curls
1 Set
1 Set
1 Set
-
-
-
2
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
-
-
-
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
-
-
-
2
Dip (Bodyweight)
1 Set
1 Set
1 Set
-
-
-
3
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
-
-
-
4
High To Low Cable Flies
1 Set
1 Set
1 Set
-
-
-
5
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
-
-
-
6
Overhead Press (Barbell)
1 Set
1 Set
1 Set
-
-
-
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
-
-
-
8
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
-
-
-
9
Concentration Curl
1 Set
1 Set
1 Set
-
-
-
Day 6
1
Wrist Curls
1 Set
1 Set
1 Set
-
-
-
2
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
-
-
-
Day 7
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
-
-
-
2
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
-
-
-
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
-
-
-
4
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
-
-
-
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
-
-
-
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
-
-
-
7
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
-
-
-
8
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
-
-
-
9
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
-
-
-