logo
BoostcampPNG
Full body pump
by Shay P.
Program Description
This is a 5 days full body workout with a focus on 2 muscle groups each day. That means for each day there is one primary muscle group worked and one secondary muscle group worked. The rest of the day is spent on the other body parts, so you get to train every muscle group in each day, but to a lower extent. The program should take 60 minutes each day with one last optional set (70 minutes in total).
Program Overview
Level
Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Jun 25, 2024 05:52
Last Edited
Jun 26, 2024 01:50
down_app
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
2
Leg Extension
3 Sets
12 Reps
3
Cable Crossover
3 Sets
12 Reps
4
Leg Curl
3 Sets
12 Reps
5
Chest Fly (Cable)
3 Sets
12 Reps
6
Barbell Row
3 Sets
10 Reps
7
Hammer Curl
3 Sets
12 Reps
Day 2
1
Lat Pulldown
3 Sets
12 Reps
2
Front Raise
3 Sets
12 Reps
3
Seated Row (Cable)
3 Sets
12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5
Barbell Row
3 Sets
12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
7
Leg Curl
3 Sets
10 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
2
Pull-Up (Weighted)
3 Sets
10 Reps
3
Leg Press (45 Degrees)
3 Sets
12 Reps
4
Rear Delt Fly (Machine)
3 Sets
15 Reps
5
Calf Raise (Leg Press)
3 Sets
15 Reps
6
Side Crunch (Cable)
3 Sets
12 Reps
7
Woodchopper With Cables
3 Sets
12 Reps
Day 5
1
Overhead Press (Machine)
3 Sets
12 Reps
2
Bicep Curl (Cable)
3 Sets
15 Reps
3
Lateral Raise (Cable)
3 Sets
15 Reps
4
Tricep Pushdown (Cable)
3 Sets
15 Reps
5
Front Raise
3 Sets
12 Reps
6
Leg Extension
3 Sets
12 Reps
7
Chest Fly (Cable)
3 Sets
12 Reps
Day 3
1
Bicep Curl (Dumbbell)
3 Sets
15 Reps
2
Seated Front Raise
3 Sets
10 Reps
3
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
4
Chest Press (Machine)
3 Sets
12 Reps
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
6
Shrug (Barbell)
3 Sets
15 Reps
7
Face Pull
3 Sets
15 Reps
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
2
Leg Extension
3 Sets
12 Reps
3
Cable Crossover
3 Sets
12 Reps
4
Leg Curl
3 Sets
12 Reps
5
Chest Fly (Cable)
3 Sets
12 Reps
6
Barbell Row
3 Sets
10 Reps
7
Hammer Curl
3 Sets
12 Reps
Day 2
1
Lat Pulldown
3 Sets
12 Reps
2
Front Raise
3 Sets
12 Reps
3
Seated Row (Cable)
3 Sets
12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5
Barbell Row
3 Sets
12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
7
Leg Curl
3 Sets
10 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
2
Pull-Up (Weighted)
3 Sets
10 Reps
3
Leg Press (45 Degrees)
3 Sets
12 Reps
4
Rear Delt Fly (Machine)
3 Sets
15 Reps
5
Calf Raise (Leg Press)
3 Sets
15 Reps
6
Side Crunch (Cable)
3 Sets
12 Reps
7
Woodchopper With Cables
3 Sets
12 Reps
Day 5
1
Overhead Press (Machine)
3 Sets
12 Reps
2
Bicep Curl (Cable)
3 Sets
15 Reps
3
Lateral Raise (Cable)
3 Sets
15 Reps
4
Tricep Pushdown (Cable)
3 Sets
15 Reps
5
Front Raise
3 Sets
12 Reps
6
Leg Extension
3 Sets
12 Reps
7
Chest Fly (Cable)
3 Sets
12 Reps
Day 3
1
Bicep Curl (Dumbbell)
3 Sets
15 Reps
2
Seated Front Raise
3 Sets
10 Reps
3
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
4
Chest Press (Machine)
3 Sets
12 Reps
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
6
Shrug (Barbell)
3 Sets
15 Reps
7
Face Pull
3 Sets
15 Reps
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
2
Leg Extension
3 Sets
12 Reps
3
Cable Crossover
3 Sets
12 Reps
4
Leg Curl
3 Sets
12 Reps
5
Chest Fly (Cable)
3 Sets
12 Reps
6
Barbell Row
3 Sets
10 Reps
7
Hammer Curl
3 Sets
12 Reps
Day 2
1
Lat Pulldown
3 Sets
12 Reps
2
Front Raise
3 Sets
12 Reps
3
Seated Row (Cable)
3 Sets
12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5
Barbell Row
3 Sets
12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
7
Leg Curl
3 Sets
10 Reps
Day 3
1
Bicep Curl (Dumbbell)
3 Sets
15 Reps
2
Seated Front Raise
3 Sets
10 Reps
3
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
4
Shoulder Press (Machine)
3 Sets
10 Reps
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
6
Shrug (Barbell)
3 Sets
15 Reps
7
Face Pull
3 Sets
15 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
2
Pull-Up (Weighted)
3 Sets
10 Reps
3
Leg Press (45 Degrees)
3 Sets
12 Reps
4
Rear Delt Fly (Machine)
3 Sets
15 Reps
5
Calf Raise (Leg Press)
3 Sets
15 Reps
6
Side Crunch (Cable)
3 Sets
12 Reps
7
Woodchopper With Cables
3 Sets
12 Reps
Day 5
1
Overhead Press (Machine)
3 Sets
12 Reps
2
Bicep Curl (Cable)
3 Sets
15 Reps
3
Lateral Raise (Cable)
3 Sets
15 Reps
4
Tricep Pushdown (Cable)
3 Sets
15 Reps
5
Front Raise
3 Sets
12 Reps
6
Leg Extension
3 Sets
12 Reps
7
Chest Fly (Cable)
3 Sets
12 Reps
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
2
Leg Extension
3 Sets
12 Reps
3
Cable Crossover
3 Sets
12 Reps
4
Leg Curl
3 Sets
12 Reps
5
Chest Fly (Cable)
3 Sets
12 Reps
6
Barbell Row
3 Sets
10 Reps
7
Hammer Curl
3 Sets
12 Reps
Day 2
1
Lat Pulldown
3 Sets
12 Reps
2
Front Raise
3 Sets
12 Reps
3
Seated Row (Cable)
3 Sets
12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5
Barbell Row
3 Sets
12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
7
Leg Curl
3 Sets
10 Reps
Day 3
1
Bicep Curl (Dumbbell)
3 Sets
15 Reps
2
Seated Front Raise
3 Sets
10 Reps
3
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
4
Shoulder Press (Machine)
3 Sets
10 Reps
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
6
Shrug (Barbell)
3 Sets
15 Reps
7
Face Pull
3 Sets
15 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
2
Pull-Up (Weighted)
3 Sets
10 Reps
3
Leg Press (45 Degrees)
3 Sets
12 Reps
4
Rear Delt Fly (Machine)
3 Sets
15 Reps
5
Calf Raise (Leg Press)
3 Sets
15 Reps
6
Side Crunch (Cable)
3 Sets
12 Reps
7
Woodchopper With Cables
3 Sets
12 Reps
Day 5
1
Overhead Press (Machine)
3 Sets
12 Reps
2
Bicep Curl (Cable)
3 Sets
15 Reps
3
Lateral Raise (Cable)
3 Sets
15 Reps
4
Tricep Pushdown (Cable)
3 Sets
15 Reps
5
Front Raise
3 Sets
12 Reps
6
Leg Extension
3 Sets
12 Reps
7
Chest Fly (Cable)
3 Sets
12 Reps
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
2
Leg Extension
3 Sets
12 Reps
3
Cable Crossover
3 Sets
12 Reps
4
Leg Curl
3 Sets
12 Reps
5
Chest Fly (Cable)
3 Sets
12 Reps
6
Barbell Row
3 Sets
10 Reps
7
Hammer Curl
3 Sets
12 Reps
Day 2
1
Lat Pulldown
3 Sets
12 Reps
2
Front Raise
3 Sets
12 Reps
3
Seated Row (Cable)
3 Sets
12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5
Barbell Row
3 Sets
12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
7
Leg Curl
3 Sets
10 Reps
Day 3
1
Bicep Curl (Dumbbell)
3 Sets
15 Reps
2
Seated Front Raise
3 Sets
10 Reps
3
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
4
Shoulder Press (Machine)
3 Sets
10 Reps
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
6
Shrug (Barbell)
3 Sets
15 Reps
7
Face Pull
3 Sets
15 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
2
Pull-Up (Weighted)
3 Sets
10 Reps
3
Leg Press (45 Degrees)
3 Sets
12 Reps
4
Rear Delt Fly (Machine)
3 Sets
15 Reps
5
Calf Raise (Leg Press)
3 Sets
15 Reps
6
Side Crunch (Cable)
3 Sets
12 Reps
7
Woodchopper With Cables
3 Sets
12 Reps
Day 5
1
Overhead Press (Machine)
3 Sets
12 Reps
2
Bicep Curl (Cable)
3 Sets
15 Reps
3
Lateral Raise (Cable)
3 Sets
15 Reps
4
Tricep Pushdown (Cable)
3 Sets
15 Reps
5
Front Raise
3 Sets
12 Reps
6
Leg Extension
3 Sets
12 Reps
7
Chest Fly (Cable)
3 Sets
12 Reps
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
2
Leg Extension
3 Sets
12 Reps
3
Cable Crossover
3 Sets
12 Reps
4
Leg Curl
3 Sets
12 Reps
5
Chest Fly (Cable)
3 Sets
12 Reps
6
Barbell Row
3 Sets
10 Reps
7
Hammer Curl
3 Sets
12 Reps
Day 2
1
Lat Pulldown
3 Sets
12 Reps
2
Front Raise
3 Sets
12 Reps
3
Seated Row (Cable)
3 Sets
12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5
Barbell Row
3 Sets
12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
7
Leg Curl
3 Sets
10 Reps
Day 3
1
Bicep Curl (Dumbbell)
3 Sets
15 Reps
2
Seated Front Raise
3 Sets
10 Reps
3
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
4
Shoulder Press (Machine)
3 Sets
10 Reps
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
6
Shrug (Barbell)
3 Sets
15 Reps
7
Face Pull
3 Sets
15 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
2
Pull-Up (Weighted)
3 Sets
10 Reps
3
Leg Press (45 Degrees)
3 Sets
12 Reps
4
Rear Delt Fly (Machine)
3 Sets
15 Reps
5
Calf Raise (Leg Press)
3 Sets
15 Reps
6
Side Crunch (Cable)
3 Sets
12 Reps
7
Woodchopper With Cables
3 Sets
12 Reps
Day 5
1
Overhead Press (Machine)
3 Sets
12 Reps
2
Bicep Curl (Cable)
3 Sets
15 Reps
3
Lateral Raise (Cable)
3 Sets
15 Reps
4
Tricep Pushdown (Cable)
3 Sets
15 Reps
5
Front Raise
3 Sets
12 Reps
6
Leg Extension
3 Sets
12 Reps
7
Chest Fly (Cable)
3 Sets
12 Reps
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
2
Leg Extension
3 Sets
12 Reps
3
Cable Crossover
3 Sets
12 Reps
4
Leg Curl
3 Sets
12 Reps
5
Chest Fly (Cable)
3 Sets
12 Reps
6
Barbell Row
3 Sets
10 Reps
7
Hammer Curl
3 Sets
12 Reps
Day 2
1
Lat Pulldown
3 Sets
12 Reps
2
Front Raise
3 Sets
12 Reps
3
Seated Row (Cable)
3 Sets
12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5
Barbell Row
3 Sets
12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
7
Leg Curl
3 Sets
10 Reps
Day 3
1
Bicep Curl (Dumbbell)
3 Sets
15 Reps
2
Seated Front Raise
3 Sets
10 Reps
3
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
4
Shoulder Press (Machine)
3 Sets
10 Reps
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
6
Shrug (Barbell)
3 Sets
15 Reps
7
Face Pull
3 Sets
15 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
2
Pull-Up (Weighted)
3 Sets
10 Reps
3
Leg Press (45 Degrees)
3 Sets
12 Reps
4
Rear Delt Fly (Machine)
3 Sets
15 Reps
5
Calf Raise (Leg Press)
3 Sets
15 Reps
6
Side Crunch (Cable)
3 Sets
12 Reps
7
Woodchopper With Cables
3 Sets
12 Reps
Day 5
1
Overhead Press (Machine)
3 Sets
12 Reps
2
Bicep Curl (Cable)
3 Sets
15 Reps
3
Lateral Raise (Cable)
3 Sets
15 Reps
4
Tricep Pushdown (Cable)
3 Sets
15 Reps
5
Front Raise
3 Sets
12 Reps
6
Leg Extension
3 Sets
12 Reps
7
Chest Fly (Cable)
3 Sets
12 Reps
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
2
Leg Extension
3 Sets
12 Reps
3
Cable Crossover
3 Sets
12 Reps
4
Leg Curl
3 Sets
12 Reps
5
Chest Fly (Cable)
3 Sets
12 Reps
6
Barbell Row
3 Sets
10 Reps
7
Hammer Curl
3 Sets
12 Reps
Day 2
1
Lat Pulldown
3 Sets
12 Reps
2
Front Raise
3 Sets
12 Reps
3
Seated Row (Cable)
3 Sets
12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5
Barbell Row
3 Sets
12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
7
Leg Curl
3 Sets
10 Reps
Day 3
1
Bicep Curl (Dumbbell)
3 Sets
15 Reps
2
Seated Front Raise
3 Sets
10 Reps
3
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
4
Shoulder Press (Machine)
3 Sets
10 Reps
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
6
Shrug (Barbell)
3 Sets
15 Reps
7
Face Pull
3 Sets
15 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
2
Pull-Up (Weighted)
3 Sets
10 Reps
3
Leg Press (45 Degrees)
3 Sets
12 Reps
4
Rear Delt Fly (Machine)
3 Sets
15 Reps
5
Calf Raise (Leg Press)
3 Sets
15 Reps
6
Side Crunch (Cable)
3 Sets
12 Reps
7
Woodchopper With Cables
3 Sets
12 Reps
Day 5
1
Overhead Press (Machine)
3 Sets
12 Reps
2
Bicep Curl (Cable)
3 Sets
15 Reps
3
Lateral Raise (Cable)
3 Sets
15 Reps
4
Tricep Pushdown (Cable)
3 Sets
15 Reps
5
Front Raise
3 Sets
12 Reps
6
Leg Extension
3 Sets
12 Reps
7
Chest Fly (Cable)
3 Sets
12 Reps
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
2
Leg Extension
3 Sets
12 Reps
3
Cable Crossover
3 Sets
12 Reps
4
Leg Curl
3 Sets
12 Reps
5
Chest Fly (Cable)
3 Sets
12 Reps
6
Barbell Row
3 Sets
10 Reps
7
Hammer Curl
3 Sets
12 Reps
Day 2
1
Lat Pulldown
3 Sets
12 Reps
2
Front Raise
3 Sets
12 Reps
3
Seated Row (Cable)
3 Sets
12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5
Barbell Row
3 Sets
12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
7
Leg Curl
3 Sets
10 Reps
Day 3
1
Bicep Curl (Dumbbell)
3 Sets
15 Reps
2
Seated Front Raise
3 Sets
10 Reps
3
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
4
Shoulder Press (Machine)
3 Sets
10 Reps
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
6
Shrug (Barbell)
3 Sets
15 Reps
7
Face Pull
3 Sets
15 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
2
Pull-Up (Weighted)
3 Sets
10 Reps
3
Leg Press (45 Degrees)
3 Sets
12 Reps
4
Rear Delt Fly (Machine)
3 Sets
15 Reps
5
Calf Raise (Leg Press)
3 Sets
15 Reps
6
Side Crunch (Cable)
3 Sets
12 Reps
7
Woodchopper With Cables
3 Sets
12 Reps
Day 5
1
Overhead Press (Machine)
3 Sets
12 Reps
2
Bicep Curl (Cable)
3 Sets
15 Reps
3
Lateral Raise (Cable)
3 Sets
15 Reps
4
Tricep Pushdown (Cable)
3 Sets
15 Reps
5
Front Raise
3 Sets
12 Reps
6
Leg Extension
3 Sets
12 Reps
7
Chest Fly (Cable)
3 Sets
12 Reps
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
2
Leg Extension
3 Sets
12 Reps
3
Cable Crossover
3 Sets
12 Reps
4
Leg Curl
3 Sets
12 Reps
5
Chest Fly (Cable)
3 Sets
12 Reps
6
Barbell Row
3 Sets
10 Reps
7
Hammer Curl
3 Sets
12 Reps
Day 2
1
Lat Pulldown
3 Sets
12 Reps
2
Front Raise
3 Sets
12 Reps
3
Seated Row (Cable)
3 Sets
12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5
Barbell Row
3 Sets
12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
7
Leg Curl
3 Sets
10 Reps
Day 3
1
Bicep Curl (Dumbbell)
3 Sets
15 Reps
2
Seated Front Raise
3 Sets
10 Reps
3
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
4
Shoulder Press (Machine)
3 Sets
10 Reps
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
6
Shrug (Barbell)
3 Sets
15 Reps
7
Face Pull
3 Sets
15 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
2
Pull-Up (Weighted)
3 Sets
10 Reps
3
Leg Press (45 Degrees)
3 Sets
12 Reps
4
Rear Delt Fly (Machine)
3 Sets
15 Reps
5
Calf Raise (Leg Press)
3 Sets
15 Reps
6
Side Crunch (Cable)
3 Sets
12 Reps
7
Woodchopper With Cables
3 Sets
12 Reps
Day 5
1
Overhead Press (Machine)
3 Sets
12 Reps
2
Bicep Curl (Cable)
3 Sets
15 Reps
3
Lateral Raise (Cable)
3 Sets
15 Reps
4
Tricep Pushdown (Cable)
3 Sets
15 Reps
5
Front Raise
3 Sets
12 Reps
6
Leg Extension
3 Sets
12 Reps
7
Chest Fly (Cable)
3 Sets
12 Reps
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
2
Leg Extension
3 Sets
12 Reps
3
Cable Crossover
3 Sets
12 Reps
4
Leg Curl
3 Sets
12 Reps
5
Chest Fly (Cable)
3 Sets
12 Reps
6
Barbell Row
3 Sets
10 Reps
7
Hammer Curl
3 Sets
12 Reps
Day 2
1
Lat Pulldown
3 Sets
12 Reps
2
Front Raise
3 Sets
12 Reps
3
Seated Row (Cable)
3 Sets
12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5
Barbell Row
3 Sets
12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
7
Leg Curl
3 Sets
10 Reps
Day 3
1
Bicep Curl (Dumbbell)
3 Sets
15 Reps
2
Seated Front Raise
3 Sets
10 Reps
3
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
4
Shoulder Press (Machine)
3 Sets
10 Reps
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
6
Shrug (Barbell)
3 Sets
15 Reps
7
Face Pull
3 Sets
15 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
2
Pull-Up (Weighted)
3 Sets
10 Reps
3
Leg Press (45 Degrees)
3 Sets
12 Reps
4
Rear Delt Fly (Machine)
3 Sets
15 Reps
5
Calf Raise (Leg Press)
3 Sets
15 Reps
6
Side Crunch (Cable)
3 Sets
12 Reps
7
Woodchopper With Cables
3 Sets
12 Reps
Day 5
1
Overhead Press (Machine)
3 Sets
12 Reps
2
Bicep Curl (Cable)
3 Sets
15 Reps
3
Lateral Raise (Cable)
3 Sets
15 Reps
4
Tricep Pushdown (Cable)
3 Sets
15 Reps
5
Front Raise
3 Sets
12 Reps
6
Leg Extension
3 Sets
12 Reps
7
Chest Fly (Cable)
3 Sets
12 Reps
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
2
Leg Extension
3 Sets
12 Reps
3
Cable Crossover
3 Sets
12 Reps
4
Leg Curl
3 Sets
12 Reps
5
Chest Fly (Cable)
3 Sets
12 Reps
6
Barbell Row
3 Sets
10 Reps
7
Hammer Curl
3 Sets
12 Reps
Day 2
1
Lat Pulldown
3 Sets
12 Reps
2
Front Raise
3 Sets
12 Reps
3
Seated Row (Cable)
3 Sets
12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5
Barbell Row
3 Sets
12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
7
Leg Curl
3 Sets
10 Reps
Day 3
1
Bicep Curl (Dumbbell)
3 Sets
15 Reps
2
Seated Front Raise
3 Sets
10 Reps
3
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
4
Shoulder Press (Machine)
3 Sets
10 Reps
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
6
Shrug (Barbell)
3 Sets
15 Reps
7
Face Pull
3 Sets
15 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
2
Pull-Up (Weighted)
3 Sets
10 Reps
3
Leg Press (45 Degrees)
3 Sets
12 Reps
4
Rear Delt Fly (Machine)
3 Sets
15 Reps
5
Calf Raise (Leg Press)
3 Sets
15 Reps
6
Side Crunch (Cable)
3 Sets
12 Reps
7
Woodchopper With Cables
3 Sets
12 Reps
Day 5
1
Overhead Press (Machine)
3 Sets
12 Reps
2
Bicep Curl (Cable)
3 Sets
15 Reps
3
Lateral Raise (Cable)
3 Sets
15 Reps
4
Tricep Pushdown (Cable)
3 Sets
15 Reps
5
Front Raise
3 Sets
12 Reps
6
Leg Extension
3 Sets
12 Reps
7
Chest Fly (Cable)
3 Sets
12 Reps