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Seks programı

by Dunya P.
2 athletes joined

Program Description

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Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    100 minutes
  • Created
    Aug 12, 2025 11:14
  • Last Edited
    Aug 18, 2025 10:29

Summary

Transform your physique with the Seks program, an 18-week strength training journey designed for serious lifters. Committing just three days a week, you'll engage in a variety of compound and isolation exercises, focusing on building muscle and enhancing strength. This program includes essential lifts like the Bench Press, Overhead Press, and Lat Pulldown, ensuring a balanced approach to upper body development. Get ready to push your limits and achieve your fitness goals with structured workouts tailored for maximum results!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
15.4%
Chest
12%
Front Delts
11.3%
Lats
10.4%
Triceps
10.1%
Middle Delts
8.4%
Biceps
6.5%
Hamstrings
5.1%
Rear Delts
4.8%
Quadriceps
4.6%
Glutes
4.5%
Lower Back
3.3%
Abs
1.9%
Adductors
1%
Forearms
0.7%
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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
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Fly (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Fly (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Fly (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Fly (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Fly (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Fly (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Fly (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Fly (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Fly (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Fly (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Fly (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Fly (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Fly (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Fly (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Fly (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Fly (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Fly (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Fly (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Barbell Row
4
-
3
Seated Row (Cable)
3
-
4
Face Pull
4
-
5
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Barbell Row
4
-
3
Seated Row (Cable)
3
-
4
Face Pull
4
-
5
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Barbell Row
4
-
3
Seated Row (Cable)
3
-
4
Face Pull
4
-
5
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Barbell Row
4
-
3
Seated Row (Cable)
3
-
4
Face Pull
4
-
5
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Barbell Row
4
-
3
Seated Row (Cable)
3
-
4
Face Pull
4
-
5
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Barbell Row
4
-
3
Seated Row (Cable)
3
-
4
Face Pull
4
-
5
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Barbell Row
4
-
3
Seated Row (Cable)
3
-
4
Face Pull
4
-
5
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Barbell Row
4
-
3
Seated Row (Cable)
3
-
4
Face Pull
4
-
5
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Barbell Row
4
-
3
Seated Row (Cable)
3
-
4
Face Pull
4
-
5
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Barbell Row
4
-
3
Seated Row (Cable)
3
-
4
Face Pull
4
-
5
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Barbell Row
4
-
3
Seated Row (Cable)
3
-
4
Face Pull
4
-
5
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Barbell Row
4
-
3
Seated Row (Cable)
3
-
4
Face Pull
4
-
5
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Barbell Row
4
-
3
Seated Row (Cable)
3
-
4
Face Pull
4
-
5
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Barbell Row
4
-
3
Seated Row (Cable)
3
-
4
Face Pull
4
-
5
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Barbell Row
4
-
3
Seated Row (Cable)
3
-
4
Face Pull
4
-
5
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Barbell Row
4
-
3
Seated Row (Cable)
3
-
4
Face Pull
4
-
5
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Barbell Row
4
-
3
Seated Row (Cable)
3
-
4
Face Pull
4
-
5
Bicep Curl (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Barbell Row
4
-
3
Seated Row (Cable)
3
-
4
Face Pull
4
-
5
Bicep Curl (Dumbbell)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Lying Leg Curl
3
-
4
Leg Extension
3
-
5
Back Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Lying Leg Curl
3
-
4
Leg Extension
3
-
5
Back Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Lying Leg Curl
3
-
4
Leg Extension
3
-
5
Back Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Lying Leg Curl
3
-
4
Leg Extension
3
-
5
Back Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Lying Leg Curl
3
-
4
Leg Extension
3
-
5
Back Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Lying Leg Curl
3
-
4
Leg Extension
3
-
5
Back Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Lying Leg Curl
3
-
4
Leg Extension
3
-
5
Back Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Lying Leg Curl
3
-
4
Leg Extension
3
-
5
Back Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Lying Leg Curl
3
-
4
Leg Extension
3
-
5
Back Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Lying Leg Curl
3
-
4
Leg Extension
3
-
5
Back Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Lying Leg Curl
3
-
4
Leg Extension
3
-
5
Back Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Lying Leg Curl
3
-
4
Leg Extension
3
-
5
Back Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Lying Leg Curl
3
-
4
Leg Extension
3
-
5
Back Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Lying Leg Curl
3
-
4
Leg Extension
3
-
5
Back Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Lying Leg Curl
3
-
4
Leg Extension
3
-
5
Back Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Lying Leg Curl
3
-
4
Leg Extension
3
-
5
Back Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Lying Leg Curl
3
-
4
Leg Extension
3
-
5
Back Extension
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
-
2
Romanian Deadlift (Dumbbell)
3
-
3
Lying Leg Curl
3
-
4
Leg Extension
3
-
5
Back Extension
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Fly (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Fly (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Fly (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Fly (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Fly (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Fly (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Fly (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Fly (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Fly (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Fly (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Fly (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Fly (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Fly (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Fly (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Fly (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Fly (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Fly (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Overhead Press (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
3
-
4
Chest Fly (Cable)
4
-
5
Lateral Raise (Dumbbell)
4
-
6
Tricep Pushdown (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Barbell Row
4
-
3
Seated Row (Cable)
3
-
4
Face Pull
4
-
5
Bicep Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Barbell Row
4
-
3
Seated Row (Cable)
3
-
4
Face Pull
4
-
5
Bicep Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Barbell Row
4
-
3
Seated Row (Cable)
3
-
4
Face Pull
4
-
5
Bicep Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Barbell Row
4
-
3
Seated Row (Cable)
3
-
4
Face Pull
4
-
5
Bicep Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Barbell Row
4
-
3
Seated Row (Cable)
3
-
4
Face Pull
4
-
5
Bicep Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Barbell Row
4
-
3
Seated Row (Cable)
3
-
4
Face Pull
4
-
5
Bicep Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Barbell Row
4
-
3
Seated Row (Cable)
3
-
4
Face Pull
4
-
5
Bicep Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Barbell Row
4
-
3
Seated Row (Cable)
3
-
4
Face Pull
4
-
5
Bicep Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Barbell Row
4
-
3
Seated Row (Cable)
3
-
4
Face Pull
4
-
5
Bicep Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Barbell Row
4
-
3
Seated Row (Cable)
3
-
4
Face Pull
4
-
5
Bicep Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Barbell Row
4
-
3
Seated Row (Cable)
3
-
4
Face Pull
4
-
5
Bicep Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Barbell Row
4
-
3
Seated Row (Cable)
3
-
4
Face Pull
4
-
5
Bicep Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Barbell Row
4
-
3
Seated Row (Cable)
3
-
4
Face Pull
4
-
5
Bicep Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Barbell Row
4
-
3
Seated Row (Cable)
3
-
4
Face Pull
4
-
5
Bicep Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Barbell Row
4
-
3
Seated Row (Cable)
3
-
4
Face Pull
4
-
5
Bicep Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Barbell Row
4
-
3
Seated Row (Cable)
3
-
4
Face Pull
4
-
5
Bicep Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Barbell Row
4
-
3
Seated Row (Cable)
3
-
4
Face Pull
4
-
5
Bicep Curl (Dumbbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
-
2
Barbell Row
4
-
3
Seated Row (Cable)
3
-
4
Face Pull
4
-
5
Bicep Curl (Dumbbell)
3
-
Week 1
1 / 18 Weeks
Day 2
1
Lat Pulldown
3 Sets
-
2
Barbell Row
4 Sets
-
3
Seated Row (Cable)
3 Sets
-
4
Face Pull
4 Sets
-
5
Bicep Curl (Dumbbell)
3 Sets
-
Day 3
1
Squat (Barbell)
4 Sets
-
2
Romanian Deadlift (Dumbbell)
3 Sets
-
3
Lying Leg Curl
3 Sets
-
4
Leg Extension
3 Sets
-
5
Back Extension
3 Sets
-
Day 1
1
Bench Press (Barbell)
3 Sets
-
2
Overhead Press (Barbell)
3 Sets
-
3
Incline Bench Press (Dumbbell)
3 Sets
-
4
Chest Fly (Cable)
4 Sets
-
5
Lateral Raise (Dumbbell)
4 Sets
-
6
Tricep Pushdown (Cable)
3 Sets
-
Day 4
1
Bench Press (Barbell)
3 Sets
-
2
Overhead Press (Barbell)
3 Sets
-
3
Incline Bench Press (Dumbbell)
3 Sets
-
4
Chest Fly (Cable)
4 Sets
-
5
Lateral Raise (Dumbbell)
4 Sets
-
6
Tricep Pushdown (Cable)
3 Sets
-
Day 5
1
Lat Pulldown
3 Sets
-
2
Barbell Row
4 Sets
-
3
Seated Row (Cable)
3 Sets
-
4
Face Pull
4 Sets
-
5
Bicep Curl (Dumbbell)
3 Sets
-