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Guts adaptation 2.0

by entendendo o mundo
1 athletes joined
5.0
(1 rating)

Program Description

Muscle growth

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 14, 2025 06:56
  • Last Edited
    Jun 18, 2025 12:56

Summary

Transform your strength and endurance with the Guts Adaptation 2.0 program! Over 12 weeks, you’ll engage in a dynamic four-day workout routine designed to enhance your muscular adaptation and overall fitness. Each session incorporates a variety of compound and isolation exercises, including Barbell Rows, Squats, and Chin-Ups, ensuring a comprehensive approach to building strength across all major muscle groups. This program is perfect for those ready to push their limits and achieve impressive results in the gym. Get ready to unleash your potential!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Squat (Smith Machine)
4
10-15 reps
-
4
Preacher Curl (EZ Bar)
4
6-12 reps
-
5
Kroc Row
4
8-12 reps
-
6
Lateral Raise (Machine)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Squat (Smith Machine)
4
10-15 reps
-
4
Preacher Curl (EZ Bar)
4
6-12 reps
-
5
Kroc Row
4
8-12 reps
-
6
Lateral Raise (Machine)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Squat (Smith Machine)
4
10-15 reps
-
4
Preacher Curl (EZ Bar)
4
6-12 reps
-
5
Kroc Row
4
8-12 reps
-
6
Lateral Raise (Machine)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Squat (Smith Machine)
4
10-15 reps
-
4
Preacher Curl (EZ Bar)
4
6-12 reps
-
5
Kroc Row
4
8-12 reps
-
6
Lateral Raise (Machine)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Squat (Smith Machine)
4
10-15 reps
-
4
Preacher Curl (EZ Bar)
4
6-12 reps
-
5
Kroc Row
4
8-12 reps
-
6
Lateral Raise (Machine)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Squat (Smith Machine)
4
10-15 reps
-
4
Preacher Curl (EZ Bar)
4
6-12 reps
-
5
Kroc Row
4
8-12 reps
-
6
Lateral Raise (Machine)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Squat (Smith Machine)
4
10-15 reps
-
4
Preacher Curl (EZ Bar)
4
6-12 reps
-
5
Kroc Row
4
8-12 reps
-
6
Lateral Raise (Machine)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Squat (Smith Machine)
4
10-15 reps
-
4
Preacher Curl (EZ Bar)
4
6-12 reps
-
5
Kroc Row
4
8-12 reps
-
6
Lateral Raise (Machine)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Squat (Smith Machine)
4
10-15 reps
-
4
Preacher Curl (EZ Bar)
4
6-12 reps
-
5
Kroc Row
4
8-12 reps
-
6
Lateral Raise (Machine)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Squat (Smith Machine)
4
10-15 reps
-
4
Preacher Curl (EZ Bar)
4
6-12 reps
-
5
Kroc Row
4
8-12 reps
-
6
Lateral Raise (Machine)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Squat (Smith Machine)
4
10-15 reps
-
4
Preacher Curl (EZ Bar)
4
6-12 reps
-
5
Kroc Row
4
8-12 reps
-
6
Lateral Raise (Machine)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Seated Calf Raise
3
15-20 reps
-
3
Squat (Smith Machine)
4
10-15 reps
-
4
Preacher Curl (EZ Bar)
4
6-12 reps
-
5
Kroc Row
4
8-12 reps
-
6
Lateral Raise (Machine)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pullover (Dumbbell)
3
6-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
French Press
4
8-14 reps
-
5
Dip (Assisted)
3
8-12 reps
-
6
Decline Crunch (Weighted)
4
8-12 reps
-
7
High Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pullover (Dumbbell)
3
6-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
French Press
4
8-14 reps
-
5
Dip (Assisted)
3
8-12 reps
-
6
Decline Crunch (Weighted)
4
8-12 reps
-
7
High Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pullover (Dumbbell)
3
6-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
French Press
4
8-14 reps
-
5
Dip (Assisted)
3
8-12 reps
-
6
Decline Crunch (Weighted)
4
8-12 reps
-
7
High Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pullover (Dumbbell)
3
6-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
French Press
4
8-14 reps
-
5
Dip (Assisted)
3
8-12 reps
-
6
Decline Crunch (Weighted)
4
8-12 reps
-
7
High Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pullover (Dumbbell)
3
6-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
French Press
4
8-14 reps
-
5
Dip (Assisted)
3
8-12 reps
-
6
Decline Crunch (Weighted)
4
8-12 reps
-
7
High Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pullover (Dumbbell)
3
6-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
French Press
4
8-14 reps
-
5
Dip (Assisted)
3
8-12 reps
-
6
Decline Crunch (Weighted)
4
8-12 reps
-
7
High Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pullover (Dumbbell)
3
6-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
French Press
4
8-14 reps
-
5
Dip (Assisted)
3
8-12 reps
-
6
Decline Crunch (Weighted)
4
8-12 reps
-
7
High Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pullover (Dumbbell)
3
6-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
French Press
4
8-14 reps
-
5
Dip (Assisted)
3
8-12 reps
-
6
Decline Crunch (Weighted)
4
8-12 reps
-
7
High Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pullover (Dumbbell)
3
6-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
French Press
4
8-14 reps
-
5
Dip (Assisted)
3
8-12 reps
-
6
Decline Crunch (Weighted)
4
8-12 reps
-
7
High Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pullover (Dumbbell)
3
6-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
French Press
4
8-14 reps
-
5
Dip (Assisted)
3
8-12 reps
-
6
Decline Crunch (Weighted)
4
8-12 reps
-
7
High Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pullover (Dumbbell)
3
6-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
French Press
4
8-14 reps
-
5
Dip (Assisted)
3
8-12 reps
-
6
Decline Crunch (Weighted)
4
8-12 reps
-
7
High Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Pullover (Dumbbell)
3
6-10 reps
-
3
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4
French Press
4
8-14 reps
-
5
Dip (Assisted)
3
8-12 reps
-
6
Decline Crunch (Weighted)
4
8-12 reps
-
7
High Row
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
-
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
4
6-12 reps
-
5
Standing Calf Raise
4
10-20 reps
-
6
Belt Squat
3
8-12 reps
-
7
Reverse Pec Deck
4
10-15 reps
-
8
Dumbbell Row
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
-
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
4
6-12 reps
-
5
Standing Calf Raise
4
10-20 reps
-
6
Belt Squat
3
8-12 reps
-
7
Reverse Pec Deck
4
10-15 reps
-
8
Dumbbell Row
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
-
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
4
6-12 reps
-
5
Standing Calf Raise
4
10-20 reps
-
6
Belt Squat
3
8-12 reps
-
7
Reverse Pec Deck
4
10-15 reps
-
8
Dumbbell Row
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
-
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
4
6-12 reps
-
5
Standing Calf Raise
4
10-20 reps
-
6
Belt Squat
3
8-12 reps
-
7
Reverse Pec Deck
4
10-15 reps
-
8
Dumbbell Row
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
-
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
4
6-12 reps
-
5
Standing Calf Raise
4
10-20 reps
-
6
Belt Squat
3
8-12 reps
-
7
Reverse Pec Deck
4
10-15 reps
-
8
Dumbbell Row
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
-
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
4
6-12 reps
-
5
Standing Calf Raise
4
10-20 reps
-
6
Belt Squat
3
8-12 reps
-
7
Reverse Pec Deck
4
10-15 reps
-
8
Dumbbell Row
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
-
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
4
6-12 reps
-
5
Standing Calf Raise
4
10-20 reps
-
6
Belt Squat
3
8-12 reps
-
7
Reverse Pec Deck
4
10-15 reps
-
8
Dumbbell Row
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
-
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
4
6-12 reps
-
5
Standing Calf Raise
4
10-20 reps
-
6
Belt Squat
3
8-12 reps
-
7
Reverse Pec Deck
4
10-15 reps
-
8
Dumbbell Row
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
-
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
4
6-12 reps
-
5
Standing Calf Raise
4
10-20 reps
-
6
Belt Squat
3
8-12 reps
-
7
Reverse Pec Deck
4
10-15 reps
-
8
Dumbbell Row
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
-
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
4
6-12 reps
-
5
Standing Calf Raise
4
10-20 reps
-
6
Belt Squat
3
8-12 reps
-
7
Reverse Pec Deck
4
10-15 reps
-
8
Dumbbell Row
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
-
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
4
6-12 reps
-
5
Standing Calf Raise
4
10-20 reps
-
6
Belt Squat
3
8-12 reps
-
7
Reverse Pec Deck
4
10-15 reps
-
8
Dumbbell Row
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
-
2
Leg Extension
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
4
6-12 reps
-
5
Standing Calf Raise
4
10-20 reps
-
6
Belt Squat
3
8-12 reps
-
7
Reverse Pec Deck
4
10-15 reps
-
8
Dumbbell Row
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
5
Hanging Knee Raise
4
8-12 reps
-
6
JM Press (Smith Machine)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
5
Hanging Knee Raise
4
8-12 reps
-
6
JM Press (Smith Machine)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
5
Hanging Knee Raise
4
8-12 reps
-
6
JM Press (Smith Machine)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
5
Hanging Knee Raise
4
8-12 reps
-
6
JM Press (Smith Machine)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
5
Hanging Knee Raise
4
8-12 reps
-
6
JM Press (Smith Machine)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
5
Hanging Knee Raise
4
8-12 reps
-
6
JM Press (Smith Machine)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
5
Hanging Knee Raise
4
8-12 reps
-
6
JM Press (Smith Machine)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
5
Hanging Knee Raise
4
8-12 reps
-
6
JM Press (Smith Machine)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
5
Hanging Knee Raise
4
8-12 reps
-
6
JM Press (Smith Machine)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
5
Hanging Knee Raise
4
8-12 reps
-
6
JM Press (Smith Machine)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
5
Hanging Knee Raise
4
8-12 reps
-
6
JM Press (Smith Machine)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6-10 reps
-
2
Hammer Curl
3
8-12 reps
-
3
Overhead Press (Barbell)
3
6-10 reps
-
4
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
5
Hanging Knee Raise
4
8-12 reps
-
6
JM Press (Smith Machine)
4
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Barbell Row
3 Sets
6-10 Reps
-
2
Seated Calf Raise
3 Sets
15-20 Reps
-
3
Squat (Smith Machine)
4 Sets
10-15 Reps
-
4
Preacher Curl (EZ Bar)
4 Sets
6-12 Reps
-
5
Kroc Row
4 Sets
8-12 Reps
-
6
Lateral Raise (Machine)
4 Sets
8-12 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
3-5 Reps
-
2
Pullover (Dumbbell)
3 Sets
6-10 Reps
-
3
Seated Overhead Press (Dumbbell)
3 Sets
6-10 Reps
-
4
French Press
4 Sets
8-14 Reps
-
5
Dip (Assisted)
3 Sets
8-12 Reps
-
6
Decline Crunch (Weighted)
4 Sets
8-12 Reps
-
7
High Row
3 Sets
8-12 Reps
-
Day 3
1
Chin-Up (Weighted)
3 Sets
3-5 Reps
-
2
Leg Extension
3 Sets
10-15 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
4
Incline Curl (Dumbbell)
4 Sets
6-12 Reps
-
5
Standing Calf Raise
4 Sets
10-20 Reps
-
6
Belt Squat
3 Sets
8-12 Reps
-
7
Reverse Pec Deck
4 Sets
10-15 Reps
-
8
Dumbbell Row
4 Sets
8-12 Reps
-
Day 4
1
Bench Press (Close Grip)
3 Sets
6-10 Reps
-
2
Hammer Curl
3 Sets
8-12 Reps
-
3
Overhead Press (Barbell)
3 Sets
6-10 Reps
-
4
Reverse Wrist Curl (Barbell)
3 Sets
10-15 Reps
-
5
Hanging Knee Raise
4 Sets
8-12 Reps
-
6
JM Press (Smith Machine)
4 Sets
8-12 Reps
-