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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
    Sep 30, 2025 02:56
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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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
-
-
-