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BoostcampPNG

DA2 (Daily Arms & Abs)

by icycloud
50 athletes joined

Program Description

Simple routine to train arms and abs muscle groups daily with high reps, low weight sets for personal use. Should be used as supplementary program with compound lifts for main muscle groups, while eliminating any redundacies for maximal hypertrophy. Use isomeretrics for the last rep of last sets.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    30 minutes
  • Created
    Mar 01, 2024 07:17
  • Last Edited
    Oct 18, 2024 09:07
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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
Side Crunch (Cable)
4
1
15 reps
20 reps
-
-
2
Knee Raise (Captain's Chair)
4
1
15 reps
20 reps
-
-
3
Side Plank
2
3 mins
-
4
Bicep Curl (EZ Bar)
4
1
20 reps
25 reps
-
-
5
Incline Tricep Extension (Dumbbell)
5
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
4
1
15 reps
20 reps
-
-
2
Knee Raise (Captain's Chair)
4
1
15 reps
20 reps
-
-
3
Side Plank
2
3 mins
-
4
Bicep Curl (EZ Bar)
4
1
20 reps
25 reps
-
-
5
Incline Tricep Extension (Dumbbell)
5
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
4
1
15 reps
20 reps
-
-
2
Knee Raise (Captain's Chair)
4
1
15 reps
20 reps
-
-
3
Side Plank
2
3 mins
-
4
Bicep Curl (EZ Bar)
4
1
20 reps
25 reps
-
-
5
Incline Tricep Extension (Dumbbell)
5
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
4
1
15 reps
20 reps
-
-
2
Knee Raise (Captain's Chair)
4
1
15 reps
20 reps
-
-
3
Side Plank
2
3 mins
-
4
Bicep Curl (EZ Bar)
4
1
20 reps
25 reps
-
-
5
Incline Tricep Extension (Dumbbell)
5
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
4
1
15 reps
20 reps
-
-
2
Knee Raise (Captain's Chair)
4
1
15 reps
20 reps
-
-
3
Side Plank
2
3 mins
-
4
Bicep Curl (EZ Bar)
4
1
20 reps
25 reps
-
-
5
Incline Tricep Extension (Dumbbell)
5
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
4
1
15 reps
20 reps
-
-
2
Knee Raise (Captain's Chair)
4
1
15 reps
20 reps
-
-
3
Side Plank
2
3 mins
-
4
Bicep Curl (EZ Bar)
4
1
20 reps
25 reps
-
-
5
Incline Tricep Extension (Dumbbell)
5
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
4
1
15 reps
20 reps
-
-
2
Knee Raise (Captain's Chair)
4
1
15 reps
20 reps
-
-
3
Side Plank
2
3 mins
-
4
Bicep Curl (EZ Bar)
4
1
20 reps
25 reps
-
-
5
Incline Tricep Extension (Dumbbell)
5
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
4
1
15 reps
20 reps
-
-
2
Knee Raise (Captain's Chair)
4
1
15 reps
20 reps
-
-
3
Side Plank
2
3 mins
-
4
Bicep Curl (EZ Bar)
4
1
20 reps
25 reps
-
-
5
Incline Tricep Extension (Dumbbell)
5
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
4
1
15 reps
20 reps
-
-
2
Knee Raise (Captain's Chair)
4
1
15 reps
20 reps
-
-
3
Side Plank
2
3 mins
-
4
Bicep Curl (EZ Bar)
4
1
20 reps
25 reps
-
-
5
Incline Tricep Extension (Dumbbell)
5
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
4
1
15 reps
20 reps
-
-
2
Knee Raise (Captain's Chair)
4
1
15 reps
20 reps
-
-
3
Side Plank
2
3 mins
-
4
Bicep Curl (EZ Bar)
4
1
20 reps
25 reps
-
-
5
Incline Tricep Extension (Dumbbell)
5
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
4
1
15 reps
20 reps
-
-
2
Knee Raise (Captain's Chair)
4
1
15 reps
20 reps
-
-
3
Side Plank
2
3 mins
-
4
Bicep Curl (EZ Bar)
4
1
20 reps
25 reps
-
-
5
Incline Tricep Extension (Dumbbell)
5
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
4
1
15 reps
20 reps
-
-
2
Knee Raise (Captain's Chair)
4
1
15 reps
20 reps
-
-
3
Side Plank
2
3 mins
-
4
Bicep Curl (EZ Bar)
4
1
20 reps
25 reps
-
-
5
Incline Tricep Extension (Dumbbell)
5
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
4
1
15 reps
20 reps
-
-
2
Knee Raise (Captain's Chair)
4
1
15 reps
20 reps
-
-
3
Side Plank
2
3 mins
-
4
Bicep Curl (EZ Bar)
4
1
20 reps
25 reps
-
-
5
Incline Tricep Extension (Dumbbell)
5
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
4
1
15 reps
20 reps
-
-
2
Knee Raise (Captain's Chair)
4
1
15 reps
20 reps
-
-
3
Side Plank
2
3 mins
-
4
Bicep Curl (EZ Bar)
4
1
20 reps
25 reps
-
-
5
Incline Tricep Extension (Dumbbell)
5
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
4
1
15 reps
20 reps
-
-
2
Knee Raise (Captain's Chair)
4
1
15 reps
20 reps
-
-
3
Side Plank
2
3 mins
-
4
Bicep Curl (EZ Bar)
4
1
20 reps
25 reps
-
-
5
Incline Tricep Extension (Dumbbell)
5
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
4
1
15 reps
20 reps
-
-
2
Knee Raise (Captain's Chair)
4
1
15 reps
20 reps
-
-
3
Side Plank
2
3 mins
-
4
Bicep Curl (EZ Bar)
4
1
20 reps
25 reps
-
-
5
Incline Tricep Extension (Dumbbell)
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
4
1
15 reps
20 reps
-
-
2
Knee Raise (Captain's Chair)
4
1
15 reps
20 reps
-
-
3
Side Plank
2
3 mins
-
4
Bicep Curl (EZ Bar)
4
1
20 reps
25 reps
-
-
5
Incline Tricep Extension (Dumbbell)
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
4
1
15 reps
20 reps
-
-
2
Knee Raise (Captain's Chair)
4
1
15 reps
20 reps
-
-
3
Side Plank
2
3 mins
-
4
Bicep Curl (EZ Bar)
4
1
20 reps
25 reps
-
-
5
Incline Tricep Extension (Dumbbell)
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
4
1
15 reps
20 reps
-
-
2
Knee Raise (Captain's Chair)
4
1
15 reps
20 reps
-
-
3
Side Plank
2
3 mins
-
4
Bicep Curl (EZ Bar)
4
1
20 reps
25 reps
-
-
5
Incline Tricep Extension (Dumbbell)
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
4
1
15 reps
20 reps
-
-
2
Knee Raise (Captain's Chair)
4
1
15 reps
20 reps
-
-
3
Side Plank
2
3 mins
-
4
Bicep Curl (EZ Bar)
4
1
20 reps
25 reps
-
-
5
Incline Tricep Extension (Dumbbell)
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
4
1
15 reps
20 reps
-
-
2
Knee Raise (Captain's Chair)
4
1
15 reps
20 reps
-
-
3
Side Plank
2
3 mins
-
4
Bicep Curl (EZ Bar)
4
1
20 reps
25 reps
-
-
5
Incline Tricep Extension (Dumbbell)
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
4
1
15 reps
20 reps
-
-
2
Knee Raise (Captain's Chair)
4
1
15 reps
20 reps
-
-
3
Side Plank
2
3 mins
-
4
Bicep Curl (EZ Bar)
4
1
20 reps
25 reps
-
-
5
Incline Tricep Extension (Dumbbell)
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
4
1
15 reps
20 reps
-
-
2
Knee Raise (Captain's Chair)
4
1
15 reps
20 reps
-
-
3
Side Plank
2
3 mins
-
4
Bicep Curl (EZ Bar)
4
1
20 reps
25 reps
-
-
5
Incline Tricep Extension (Dumbbell)
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
4
1
15 reps
20 reps
-
-
2
Knee Raise (Captain's Chair)
4
1
15 reps
20 reps
-
-
3
Side Plank
2
3 mins
-
4
Bicep Curl (EZ Bar)
4
1
20 reps
25 reps
-
-
5
Incline Tricep Extension (Dumbbell)
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
4
1
15 reps
20 reps
-
-
2
Knee Raise (Captain's Chair)
4
1
15 reps
20 reps
-
-
3
Side Plank
2
3 mins
-
4
Bicep Curl (EZ Bar)
4
1
20 reps
25 reps
-
-
5
Incline Tricep Extension (Dumbbell)
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
4
1
15 reps
20 reps
-
-
2
Knee Raise (Captain's Chair)
4
1
15 reps
20 reps
-
-
3
Side Plank
2
3 mins
-
4
Bicep Curl (EZ Bar)
4
1
20 reps
25 reps
-
-
5
Incline Tricep Extension (Dumbbell)
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
4
1
15 reps
20 reps
-
-
2
Knee Raise (Captain's Chair)
4
1
15 reps
20 reps
-
-
3
Side Plank
2
3 mins
-
4
Bicep Curl (EZ Bar)
4
1
20 reps
25 reps
-
-
5
Incline Tricep Extension (Dumbbell)
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
4
1
15 reps
20 reps
-
-
2
Knee Raise (Captain's Chair)
4
1
15 reps
20 reps
-
-
3
Side Plank
2
3 mins
-
4
Bicep Curl (EZ Bar)
4
1
20 reps
25 reps
-
-
5
Incline Tricep Extension (Dumbbell)
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
4
1
15 reps
20 reps
-
-
2
Knee Raise (Captain's Chair)
4
1
15 reps
20 reps
-
-
3
Side Plank
2
3 mins
-
4
Bicep Curl (EZ Bar)
4
1
20 reps
25 reps
-
-
5
Incline Tricep Extension (Dumbbell)
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
4
1
15 reps
20 reps
-
-
2
Knee Raise (Captain's Chair)
4
1
15 reps
20 reps
-
-
3
Side Plank
2
3 mins
-
4
Bicep Curl (EZ Bar)
4
1
20 reps
25 reps
-
-
5
Incline Tricep Extension (Dumbbell)
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
4
1
15 reps
20 reps
-
-
2
Knee Raise (Captain's Chair)
4
1
15 reps
20 reps
-
-
3
Side Plank
2
3 mins
-
4
Bicep Curl (EZ Bar)
4
1
20 reps
25 reps
-
-
5
Incline Tricep Extension (Dumbbell)
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
4
1
15 reps
20 reps
-
-
2
Knee Raise (Captain's Chair)
4
1
15 reps
20 reps
-
-
3
Side Plank
2
3 mins
-
4
Bicep Curl (EZ Bar)
4
1
20 reps
25 reps
-
-
5
Incline Tricep Extension (Dumbbell)
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
4
1
15 reps
20 reps
-
-
2
Knee Raise (Captain's Chair)
4
1
15 reps
20 reps
-
-
3
Side Plank
2
3 mins
-
4
Bicep Curl (EZ Bar)
4
1
20 reps
25 reps
-
-
5
Incline Tricep Extension (Dumbbell)
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
4
1
15 reps
20 reps
-
-
2
Knee Raise (Captain's Chair)
4
1
15 reps
20 reps
-
-
3
Side Plank
2
3 mins
-
4
Bicep Curl (EZ Bar)
4
1
20 reps
25 reps
-
-
5
Incline Tricep Extension (Dumbbell)
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
4
1
15 reps
20 reps
-
-
2
Knee Raise (Captain's Chair)
4
1
15 reps
20 reps
-
-
3
Side Plank
2
3 mins
-
4
Bicep Curl (EZ Bar)
4
1
20 reps
25 reps
-
-
5
Incline Tricep Extension (Dumbbell)
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
4
1
15 reps
20 reps
-
-
2
Knee Raise (Captain's Chair)
4
1
15 reps
20 reps
-
-
3
Side Plank
2
3 mins
-
4
Bicep Curl (EZ Bar)
4
1
20 reps
25 reps
-
-
5
Incline Tricep Extension (Dumbbell)
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
4
1
15 reps
20 reps
-
-
2
Knee Raise (Captain's Chair)
4
1
15 reps
20 reps
-
-
3
Side Plank
2
3 mins
-
4
Bicep Curl (EZ Bar)
4
1
20 reps
25 reps
-
-
5
Incline Tricep Extension (Dumbbell)
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
4
1
15 reps
20 reps
-
-
2
Knee Raise (Captain's Chair)
4
1
15 reps
20 reps
-
-
3
Side Plank
2
3 mins
-
4
Bicep Curl (EZ Bar)
4
1
20 reps
25 reps
-
-
5
Incline Tricep Extension (Dumbbell)
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
4
1
15 reps
20 reps
-
-
2
Knee Raise (Captain's Chair)
4
1
15 reps
20 reps
-
-
3
Side Plank
2
3 mins
-
4
Bicep Curl (EZ Bar)
4
1
20 reps
25 reps
-
-
5
Incline Tricep Extension (Dumbbell)
5
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
4
1
15 reps
20 reps
-
-
2
Knee Raise (Captain's Chair)
4
1
15 reps
20 reps
-
-
3
Side Plank
2
3 mins
-
4
Bicep Curl (EZ Bar)
4
1
20 reps
25 reps
-
-
5
Incline Tricep Extension (Dumbbell)
5
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
4
1
15 reps
20 reps
-
-
2
Knee Raise (Captain's Chair)
4
1
15 reps
20 reps
-
-
3
Side Plank
2
3 mins
-
4
Bicep Curl (EZ Bar)
4
1
20 reps
25 reps
-
-
5
Incline Tricep Extension (Dumbbell)
5
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
4
1
15 reps
20 reps
-
-
2
Knee Raise (Captain's Chair)
4
1
15 reps
20 reps
-
-
3
Side Plank
2
3 mins
-
4
Bicep Curl (EZ Bar)
4
1
20 reps
25 reps
-
-
5
Incline Tricep Extension (Dumbbell)
5
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
4
1
15 reps
20 reps
-
-
2
Knee Raise (Captain's Chair)
4
1
15 reps
20 reps
-
-
3
Side Plank
2
3 mins
-
4
Bicep Curl (EZ Bar)
4
1
20 reps
25 reps
-
-
5
Incline Tricep Extension (Dumbbell)
5
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
4
1
15 reps
20 reps
-
-
2
Knee Raise (Captain's Chair)
4
1
15 reps
20 reps
-
-
3
Side Plank
2
3 mins
-
4
Bicep Curl (EZ Bar)
4
1
20 reps
25 reps
-
-
5
Incline Tricep Extension (Dumbbell)
5
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
4
1
15 reps
20 reps
-
-
2
Knee Raise (Captain's Chair)
4
1
15 reps
20 reps
-
-
3
Side Plank
2
3 mins
-
4
Bicep Curl (EZ Bar)
4
1
20 reps
25 reps
-
-
5
Incline Tricep Extension (Dumbbell)
5
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
4
1
15 reps
20 reps
-
-
2
Knee Raise (Captain's Chair)
4
1
15 reps
20 reps
-
-
3
Side Plank
2
3 mins
-
4
Bicep Curl (EZ Bar)
4
1
20 reps
25 reps
-
-
5
Incline Tricep Extension (Dumbbell)
5
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
4
1
15 reps
20 reps
-
-
2
Knee Raise (Captain's Chair)
4
1
15 reps
20 reps
-
-
3
Side Plank
2
3 mins
-
4
Bicep Curl (EZ Bar)
4
1
20 reps
25 reps
-
-
5
Incline Tricep Extension (Dumbbell)
5
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
4
1
15 reps
20 reps
-
-
2
Knee Raise (Captain's Chair)
4
1
15 reps
20 reps
-
-
3
Side Plank
2
3 mins
-
4
Bicep Curl (EZ Bar)
4
1
20 reps
25 reps
-
-
5
Incline Tricep Extension (Dumbbell)
5
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
4
1
15 reps
20 reps
-
-
2
Knee Raise (Captain's Chair)
4
1
15 reps
20 reps
-
-
3
Side Plank
2
3 mins
-
4
Bicep Curl (EZ Bar)
4
1
20 reps
25 reps
-
-
5
Incline Tricep Extension (Dumbbell)
5
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
4
1
15 reps
20 reps
-
-
2
Knee Raise (Captain's Chair)
4
1
15 reps
20 reps
-
-
3
Side Plank
2
3 mins
-
4
Bicep Curl (EZ Bar)
4
1
20 reps
25 reps
-
-
5
Incline Tricep Extension (Dumbbell)
5
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
4
1
15 reps
20 reps
-
-
2
Knee Raise (Captain's Chair)
4
1
15 reps
20 reps
-
-
3
Side Plank
2
3 mins
-
4
Bicep Curl (EZ Bar)
4
1
20 reps
25 reps
-
-
5
Incline Tricep Extension (Dumbbell)
5
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
4
1
15 reps
20 reps
-
-
2
Knee Raise (Captain's Chair)
4
1
15 reps
20 reps
-
-
3
Side Plank
2
3 mins
-
4
Bicep Curl (EZ Bar)
4
1
20 reps
25 reps
-
-
5
Incline Tricep Extension (Dumbbell)
5
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
4
1
15 reps
20 reps
-
-
2
Knee Raise (Captain's Chair)
4
1
15 reps
20 reps
-
-
3
Side Plank
2
3 mins
-
4
Bicep Curl (EZ Bar)
4
1
20 reps
25 reps
-
-
5
Incline Tricep Extension (Dumbbell)
5
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
4
1
15 reps
20 reps
-
-
2
Knee Raise (Captain's Chair)
4
1
15 reps
20 reps
-
-
3
Side Plank
2
3 mins
-
4
Bicep Curl (EZ Bar)
4
1
20 reps
25 reps
-
-
5
Incline Tricep Extension (Dumbbell)
5
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
4
1
15 reps
20 reps
-
-
2
Knee Raise (Captain's Chair)
4
1
15 reps
20 reps
-
-
3
Side Plank
2
3 mins
-
4
Bicep Curl (EZ Bar)
4
1
20 reps
25 reps
-
-
5
Incline Tricep Extension (Dumbbell)
5
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
4
1
15 reps
20 reps
-
-
2
Knee Raise (Captain's Chair)
4
1
15 reps
20 reps
-
-
3
Side Plank
2
3 mins
-
4
Bicep Curl (EZ Bar)
4
1
20 reps
25 reps
-
-
5
Incline Tricep Extension (Dumbbell)
5
20 reps
-
Week 1
1 / 8 Weeks
Day 7
1
Side Crunch (Cable)
4 Sets
1 Set
15 Reps
20 Reps
-
-
2
Knee Raise (Captain's Chair)
4 Sets
1 Set
15 Reps
20 Reps
-
-
3
Side Plank
2 Sets
3 mins
-
4
Bicep Curl (EZ Bar)
4 Sets
1 Set
20 Reps
25 Reps
-
-
5
Incline Tricep Extension (Dumbbell)
5 Sets
20 Reps
-
Day 2
1
Side Crunch (Cable)
4 Sets
1 Set
15 Reps
20 Reps
-
-
2
Knee Raise (Captain's Chair)
4 Sets
1 Set
15 Reps
20 Reps
-
-
3
Side Plank
2 Sets
3 mins
-
4
Bicep Curl (EZ Bar)
4 Sets
1 Set
20 Reps
25 Reps
-
-
5
Incline Tricep Extension (Dumbbell)
5 Sets
20 Reps
-
Day 4
1
Side Crunch (Cable)
4 Sets
1 Set
15 Reps
20 Reps
-
-
2
Knee Raise (Captain's Chair)
4 Sets
1 Set
15 Reps
20 Reps
-
-
3
Side Plank
2 Sets
3 mins
-
4
Bicep Curl (EZ Bar)
4 Sets
1 Set
20 Reps
25 Reps
-
-
5
Incline Tricep Extension (Dumbbell)
5 Sets
20 Reps
-
Day 5
1
Side Crunch (Cable)
4 Sets
1 Set
15 Reps
20 Reps
-
-
2
Knee Raise (Captain's Chair)
4 Sets
1 Set
15 Reps
20 Reps
-
-
3
Side Plank
2 Sets
3 mins
-
4
Bicep Curl (EZ Bar)
4 Sets
1 Set
20 Reps
25 Reps
-
-
5
Incline Tricep Extension (Dumbbell)
5 Sets
20 Reps
-
Day 6
1
Side Crunch (Cable)
4 Sets
1 Set
15 Reps
20 Reps
-
-
2
Knee Raise (Captain's Chair)
4 Sets
1 Set
15 Reps
20 Reps
-
-
3
Side Plank
2 Sets
3 mins
-
4
Bicep Curl (EZ Bar)
4 Sets
1 Set
20 Reps
25 Reps
-
-
5
Incline Tricep Extension (Dumbbell)
5 Sets
20 Reps
-
Day 3
1
Side Crunch (Cable)
4 Sets
1 Set
15 Reps
20 Reps
-
-
2
Knee Raise (Captain's Chair)
4 Sets
1 Set
15 Reps
20 Reps
-
-
3
Side Plank
2 Sets
3 mins
-
4
Bicep Curl (EZ Bar)
4 Sets
1 Set
20 Reps
25 Reps
-
-
5
Incline Tricep Extension (Dumbbell)
5 Sets
20 Reps
-
Day 1
1
Side Crunch (Cable)
4 Sets
1 Set
15 Reps
20 Reps
-
-
2
Knee Raise (Captain's Chair)
4 Sets
1 Set
15 Reps
20 Reps
-
-
3
Side Plank
2 Sets
3 mins
-
4
Bicep Curl (EZ Bar)
4 Sets
1 Set
20 Reps
25 Reps
-
-
5
Incline Tricep Extension (Dumbbell)
5 Sets
20 Reps
-