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Chest back arms leg

by Amir A.
5 athletes joined

Program Description

Daily workout per body parts

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 17, 2024 01:18
  • Last Edited
    Jun 18, 2025 09:53

Summary

Transform your physique with this comprehensive 8-week program, focusing on chest, back, arms, and legs. With five workouts each week, you'll engage in a variety of exercises like bench presses, lat pulldowns, and bicep curls, utilizing a full gym setup to maximize your gains. Each session is designed to build strength and muscle endurance, ensuring you stay challenged and motivated throughout your fitness journey. Get ready to sculpt your upper body and legs while enhancing overall performance!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
4
Pec Fly (Dumbbell)
3
10 reps
RPE 6.5
5
Cable Crossover
3
10 reps
RPE 6.5
6
Chest Fly (Machine)
3
10 reps
RPE 6.5
7
Bicep Curl (Barbell)
3
10 reps
RPE 6.5
8
Hammer Curl
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
4
Pec Fly (Dumbbell)
3
10 reps
RPE 6.5
5
Cable Crossover
3
10 reps
RPE 6.5
6
Chest Fly (Machine)
3
10 reps
RPE 6.5
7
Bicep Curl (Barbell)
3
10 reps
RPE 6.5
8
Hammer Curl
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
4
Pec Fly (Dumbbell)
3
10 reps
RPE 6.5
5
Cable Crossover
3
10 reps
RPE 6.5
6
Chest Fly (Machine)
3
10 reps
RPE 6.5
7
Bicep Curl (Barbell)
3
10 reps
RPE 6.5
8
Hammer Curl
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
4
Pec Fly (Dumbbell)
3
10 reps
RPE 6.5
5
Cable Crossover
3
10 reps
RPE 6.5
6
Chest Fly (Machine)
3
10 reps
RPE 6.5
7
Bicep Curl (Barbell)
3
10 reps
RPE 6.5
8
Hammer Curl
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
4
Pec Fly (Dumbbell)
3
10 reps
RPE 6.5
5
Cable Crossover
3
10 reps
RPE 6.5
6
Chest Fly (Machine)
3
10 reps
RPE 6.5
7
Bicep Curl (Barbell)
3
10 reps
RPE 6.5
8
Hammer Curl
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
4
Pec Fly (Dumbbell)
3
10 reps
RPE 6.5
5
Cable Crossover
3
10 reps
RPE 6.5
6
Chest Fly (Machine)
3
10 reps
RPE 6.5
7
Bicep Curl (Barbell)
3
10 reps
RPE 6.5
8
Hammer Curl
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
4
Pec Fly (Dumbbell)
3
10 reps
RPE 6.5
5
Cable Crossover
3
10 reps
RPE 6.5
6
Chest Fly (Machine)
3
10 reps
RPE 6.5
7
Bicep Curl (Barbell)
3
10 reps
RPE 6.5
8
Hammer Curl
3
10 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 6.5
2
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6.5
4
Pec Fly (Dumbbell)
3
10 reps
RPE 6.5
5
Cable Crossover
3
10 reps
RPE 6.5
6
Chest Fly (Machine)
3
10 reps
RPE 6.5
7
Bicep Curl (Barbell)
3
10 reps
RPE 6.5
8
Hammer Curl
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Pendlay Row
3
10 reps
RPE 6.5
3
Dumbbell Row
3
10 reps
RPE 6.5
4
Pullover (Machine)
3
10 reps
RPE 6.5
5
Seated Row (Cable)
3
10 reps
RPE 6.5
6
Wide Grip Lat Pulldown
3
10 reps
RPE 6.5
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 6.5
8
Single Arm Pushdown
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Pendlay Row
3
10 reps
RPE 6.5
3
Dumbbell Row
3
10 reps
RPE 6.5
4
Pullover (Machine)
3
10 reps
RPE 6.5
5
Seated Row (Cable)
3
10 reps
RPE 6.5
6
Wide Grip Lat Pulldown
3
10 reps
RPE 6.5
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 6.5
8
Single Arm Pushdown
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Pendlay Row
3
10 reps
RPE 6.5
3
Dumbbell Row
3
10 reps
RPE 6.5
4
Pullover (Machine)
3
10 reps
RPE 6.5
5
Seated Row (Cable)
3
10 reps
RPE 6.5
6
Wide Grip Lat Pulldown
3
10 reps
RPE 6.5
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 6.5
8
Single Arm Pushdown
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Pendlay Row
3
10 reps
RPE 6.5
3
Dumbbell Row
3
10 reps
RPE 6.5
4
Pullover (Machine)
3
10 reps
RPE 6.5
5
Seated Row (Cable)
3
10 reps
RPE 6.5
6
Wide Grip Lat Pulldown
3
10 reps
RPE 6.5
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 6.5
8
Single Arm Pushdown
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Pendlay Row
3
10 reps
RPE 6.5
3
Dumbbell Row
3
10 reps
RPE 6.5
4
Pullover (Machine)
3
10 reps
RPE 6.5
5
Seated Row (Cable)
3
10 reps
RPE 6.5
6
Wide Grip Lat Pulldown
3
10 reps
RPE 6.5
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 6.5
8
Single Arm Pushdown
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Pendlay Row
3
10 reps
RPE 6.5
3
Dumbbell Row
3
10 reps
RPE 6.5
4
Pullover (Machine)
3
10 reps
RPE 6.5
5
Seated Row (Cable)
3
10 reps
RPE 6.5
6
Wide Grip Lat Pulldown
3
10 reps
RPE 6.5
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 6.5
8
Single Arm Pushdown
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Pendlay Row
3
10 reps
RPE 6.5
3
Dumbbell Row
3
10 reps
RPE 6.5
4
Pullover (Machine)
3
10 reps
RPE 6.5
5
Seated Row (Cable)
3
10 reps
RPE 6.5
6
Wide Grip Lat Pulldown
3
10 reps
RPE 6.5
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 6.5
8
Single Arm Pushdown
3
10 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 6.5
2
Pendlay Row
3
10 reps
RPE 6.5
3
Dumbbell Row
3
10 reps
RPE 6.5
4
Pullover (Machine)
3
10 reps
RPE 6.5
5
Seated Row (Cable)
3
10 reps
RPE 6.5
6
Wide Grip Lat Pulldown
3
10 reps
RPE 6.5
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 6.5
8
Single Arm Pushdown
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6.5
2
Arnold Press
3
10 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
4
Lying Rear Lateral Raise
3
10 reps
RPE 6.5
5
One Arm Lateral Raise (Cable)
3
10 reps
RPE 6.5
6
Face Pull
3
10 reps
RPE 6.5
7
Bicep Curl (Machine)
3
10 reps
RPE 6.5
8
Concentration Curl
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6.5
2
Arnold Press
3
10 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
4
Lying Rear Lateral Raise
3
10 reps
RPE 6.5
5
One Arm Lateral Raise (Cable)
3
10 reps
RPE 6.5
6
Face Pull
3
10 reps
RPE 6.5
7
Bicep Curl (Machine)
3
10 reps
RPE 6.5
8
Concentration Curl
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6.5
2
Arnold Press
3
10 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
4
Lying Rear Lateral Raise
3
10 reps
RPE 6.5
5
One Arm Lateral Raise (Cable)
3
10 reps
RPE 6.5
6
Face Pull
3
10 reps
RPE 6.5
7
Bicep Curl (Machine)
3
10 reps
RPE 6.5
8
Concentration Curl
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6.5
2
Arnold Press
3
10 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
4
Lying Rear Lateral Raise
3
10 reps
RPE 6.5
5
One Arm Lateral Raise (Cable)
3
10 reps
RPE 6.5
6
Face Pull
3
10 reps
RPE 6.5
7
Bicep Curl (Machine)
3
10 reps
RPE 6.5
8
Concentration Curl
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6.5
2
Arnold Press
3
10 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
4
Lying Rear Lateral Raise
3
10 reps
RPE 6.5
5
One Arm Lateral Raise (Cable)
3
10 reps
RPE 6.5
6
Face Pull
3
10 reps
RPE 6.5
7
Bicep Curl (Machine)
3
10 reps
RPE 6.5
8
Concentration Curl
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6.5
2
Arnold Press
3
10 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
4
Lying Rear Lateral Raise
3
10 reps
RPE 6.5
5
One Arm Lateral Raise (Cable)
3
10 reps
RPE 6.5
6
Face Pull
3
10 reps
RPE 6.5
7
Bicep Curl (Machine)
3
10 reps
RPE 6.5
8
Concentration Curl
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6.5
2
Arnold Press
3
10 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
4
Lying Rear Lateral Raise
3
10 reps
RPE 6.5
5
One Arm Lateral Raise (Cable)
3
10 reps
RPE 6.5
6
Face Pull
3
10 reps
RPE 6.5
7
Bicep Curl (Machine)
3
10 reps
RPE 6.5
8
Concentration Curl
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 6.5
2
Arnold Press
3
10 reps
RPE 6.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
4
Lying Rear Lateral Raise
3
10 reps
RPE 6.5
5
One Arm Lateral Raise (Cable)
3
10 reps
RPE 6.5
6
Face Pull
3
10 reps
RPE 6.5
7
Bicep Curl (Machine)
3
10 reps
RPE 6.5
8
Concentration Curl
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 6.5
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
3
Hammer Curl
3
10 reps
RPE 6.5
4
Incline Curl (Dumbbell)
3
10 reps
RPE 6.5
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 6.5
6
Bicep Curl (Cable)
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 6.5
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
3
Hammer Curl
3
10 reps
RPE 6.5
4
Incline Curl (Dumbbell)
3
10 reps
RPE 6.5
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 6.5
6
Bicep Curl (Cable)
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 6.5
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
3
Hammer Curl
3
10 reps
RPE 6.5
4
Incline Curl (Dumbbell)
3
10 reps
RPE 6.5
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 6.5
6
Bicep Curl (Cable)
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 6.5
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
3
Hammer Curl
3
10 reps
RPE 6.5
4
Incline Curl (Dumbbell)
3
10 reps
RPE 6.5
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 6.5
6
Bicep Curl (Cable)
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 6.5
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
3
Hammer Curl
3
10 reps
RPE 6.5
4
Incline Curl (Dumbbell)
3
10 reps
RPE 6.5
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 6.5
6
Bicep Curl (Cable)
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 6.5
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
3
Hammer Curl
3
10 reps
RPE 6.5
4
Incline Curl (Dumbbell)
3
10 reps
RPE 6.5
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 6.5
6
Bicep Curl (Cable)
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 6.5
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
3
Hammer Curl
3
10 reps
RPE 6.5
4
Incline Curl (Dumbbell)
3
10 reps
RPE 6.5
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 6.5
6
Bicep Curl (Cable)
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10 reps
RPE 6.5
2
Bicep Curl (Dumbbell)
3
10 reps
RPE 6.5
3
Hammer Curl
3
10 reps
RPE 6.5
4
Incline Curl (Dumbbell)
3
10 reps
RPE 6.5
5
Preacher Curl (Dumbbell)
3
10 reps
RPE 6.5
6
Bicep Curl (Cable)
3
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6.5
2
Leg Extension
3
10 reps
RPE 6.5
3
Lying Leg Curl
3
10 reps
RPE 6.5
4
Seated Hamstring Curl
3
10 reps
RPE 6.5
5
Standing Calf Raise
3
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6.5
2
Leg Extension
3
10 reps
RPE 6.5
3
Lying Leg Curl
3
10 reps
RPE 6.5
4
Seated Hamstring Curl
3
10 reps
RPE 6.5
5
Standing Calf Raise
3
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6.5
2
Leg Extension
3
10 reps
RPE 6.5
3
Lying Leg Curl
3
10 reps
RPE 6.5
4
Seated Hamstring Curl
3
10 reps
RPE 6.5
5
Standing Calf Raise
3
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6.5
2
Leg Extension
3
10 reps
RPE 6.5
3
Lying Leg Curl
3
10 reps
RPE 6.5
4
Seated Hamstring Curl
3
10 reps
RPE 6.5
5
Standing Calf Raise
3
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6.5
2
Leg Extension
3
10 reps
RPE 6.5
3
Lying Leg Curl
3
10 reps
RPE 6.5
4
Seated Hamstring Curl
3
10 reps
RPE 6.5
5
Standing Calf Raise
3
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6.5
2
Leg Extension
3
10 reps
RPE 6.5
3
Lying Leg Curl
3
10 reps
RPE 6.5
4
Seated Hamstring Curl
3
10 reps
RPE 6.5
5
Standing Calf Raise
3
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6.5
2
Leg Extension
3
10 reps
RPE 6.5
3
Lying Leg Curl
3
10 reps
RPE 6.5
4
Seated Hamstring Curl
3
10 reps
RPE 6.5
5
Standing Calf Raise
3
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 6.5
2
Leg Extension
3
10 reps
RPE 6.5
3
Lying Leg Curl
3
10 reps
RPE 6.5
4
Seated Hamstring Curl
3
10 reps
RPE 6.5
5
Standing Calf Raise
3
10 reps
RPE 6.5
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@6.5
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@6.5
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@6.5
4
Pec Fly (Dumbbell)
3 Sets
10 Reps
@6.5
5
Cable Crossover
3 Sets
10 Reps
@6.5
6
Chest Fly (Machine)
3 Sets
10 Reps
@6.5
7
Bicep Curl (Barbell)
3 Sets
10 Reps
@6.5
8
Hammer Curl
3 Sets
10 Reps
@6.5
Day 2
1
Lat Pulldown
3 Sets
10 Reps
@6.5
2
Pendlay Row
3 Sets
10 Reps
@6.5
3
Dumbbell Row
3 Sets
10 Reps
@6.5
4
Pullover (Machine)
3 Sets
10 Reps
@6.5
5
Seated Row (Cable)
3 Sets
10 Reps
@6.5
6
Wide Grip Lat Pulldown
3 Sets
10 Reps
@6.5
7
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@6.5
8
Single Arm Pushdown
3 Sets
10 Reps
@6.5
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@6.5
2
Arnold Press
3 Sets
10 Reps
@6.5
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@6.5
4
Lying Rear Lateral Raise
3 Sets
10 Reps
@6.5
5
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
@6.5
6
Face Pull
3 Sets
10 Reps
@6.5
7
Bicep Curl (Machine)
3 Sets
10 Reps
@6.5
8
Concentration Curl
3 Sets
10 Reps
@6.5
Day 4
1
Bicep Curl (Barbell)
3 Sets
10 Reps
@6.5
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@6.5
3
Hammer Curl
3 Sets
10 Reps
@6.5
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
@6.5
5
Preacher Curl (Dumbbell)
3 Sets
10 Reps
@6.5
6
Bicep Curl (Cable)
3 Sets
10 Reps
@6.5
Day 5
1
Squat (Barbell)
3 Sets
10 Reps
@6.5
2
Leg Extension
3 Sets
10 Reps
@6.5
3
Lying Leg Curl
3 Sets
10 Reps
@6.5
4
Seated Hamstring Curl
3 Sets
10 Reps
@6.5
5
Standing Calf Raise
3 Sets
10 Reps
@6.5