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
- LevelBeginner, Novice
- GoalMuscle & Sculpting
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout30 minutes
- CreatedMar 01, 2024 07:17
- Last EditedOct 18, 2024 09:07
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 Plank2 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 Plank2 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 Plank2 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 Plank2 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 Plank2 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 Plank2 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 Plank2 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
-