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Absolute Batman workout

by Philip Shaji
10 athletes joined

Program Description

To look good in black blazer

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 08, 2024 09:05
  • Last Edited
    Jun 18, 2025 08:39

Summary

Unleash your inner superhero with the Absolute Batman workout, a comprehensive 12-week program designed to sculpt your physique and build strength. Committing just five days a week, you'll tackle a variety of exercises targeting all major muscle groups, including barbell lifts, cable work, and bodyweight movements. Each session is meticulously crafted to enhance your performance and endurance, pushing you to new heights. Get ready to transform your body and channel your strength like never before!
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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
Incline Bench Press (Barbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7.5
2
Chest Fly (Cable)
2
15 reps
RPE 7
3
Lateral Raise (Cable)
2
15 reps
RPE 7
4
Upright Row (Dumbbell)
2
15 reps
RPE 7
5
Chest Supported Row (Machine)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7.5
2
Chest Fly (Cable)
2
15 reps
RPE 7
3
Lateral Raise (Cable)
2
15 reps
RPE 7
4
Upright Row (Dumbbell)
2
15 reps
RPE 7
5
Chest Supported Row (Machine)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7.5
2
Chest Fly (Cable)
2
15 reps
RPE 7
3
Lateral Raise (Cable)
2
15 reps
RPE 7
4
Upright Row (Dumbbell)
2
15 reps
RPE 7
5
Chest Supported Row (Machine)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7.5
2
Chest Fly (Cable)
2
15 reps
RPE 7
3
Lateral Raise (Cable)
2
15 reps
RPE 7
4
Upright Row (Dumbbell)
2
15 reps
RPE 7
5
Chest Supported Row (Machine)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7.5
2
Chest Fly (Cable)
2
15 reps
RPE 7
3
Lateral Raise (Cable)
2
15 reps
RPE 7
4
Upright Row (Dumbbell)
2
15 reps
RPE 7
5
Chest Supported Row (Machine)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7.5
2
Chest Fly (Cable)
2
15 reps
RPE 7
3
Lateral Raise (Cable)
2
15 reps
RPE 7
4
Upright Row (Dumbbell)
2
15 reps
RPE 7
5
Chest Supported Row (Machine)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7.5
2
Chest Fly (Cable)
2
15 reps
RPE 7
3
Lateral Raise (Cable)
2
15 reps
RPE 7
4
Upright Row (Dumbbell)
2
15 reps
RPE 7
5
Chest Supported Row (Machine)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7.5
2
Chest Fly (Cable)
2
15 reps
RPE 7
3
Lateral Raise (Cable)
2
15 reps
RPE 7
4
Upright Row (Dumbbell)
2
15 reps
RPE 7
5
Chest Supported Row (Machine)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7.5
2
Chest Fly (Cable)
2
15 reps
RPE 7
3
Lateral Raise (Cable)
2
15 reps
RPE 7
4
Upright Row (Dumbbell)
2
15 reps
RPE 7
5
Chest Supported Row (Machine)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7.5
2
Chest Fly (Cable)
2
15 reps
RPE 7
3
Lateral Raise (Cable)
2
15 reps
RPE 7
4
Upright Row (Dumbbell)
2
15 reps
RPE 7
5
Chest Supported Row (Machine)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7.5
2
Chest Fly (Cable)
2
15 reps
RPE 7
3
Lateral Raise (Cable)
2
15 reps
RPE 7
4
Upright Row (Dumbbell)
2
15 reps
RPE 7
5
Chest Supported Row (Machine)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7.5
2
Chest Fly (Cable)
2
15 reps
RPE 7
3
Lateral Raise (Cable)
2
15 reps
RPE 7
4
Upright Row (Dumbbell)
2
15 reps
RPE 7
5
Chest Supported Row (Machine)
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 7
2
Good Morning
2
10 reps
RPE 7
3
Skull Crusher (Dumbbell)
2
15 reps
RPE 7
4
Alternating Dumbbell Curl
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 7
2
Good Morning
2
10 reps
RPE 7
3
Skull Crusher (Dumbbell)
2
15 reps
RPE 7
4
Alternating Dumbbell Curl
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 7
2
Good Morning
2
10 reps
RPE 7
3
Skull Crusher (Dumbbell)
2
15 reps
RPE 7
4
Alternating Dumbbell Curl
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 7
2
Good Morning
2
10 reps
RPE 7
3
Skull Crusher (Dumbbell)
2
15 reps
RPE 7
4
Alternating Dumbbell Curl
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 7
2
Good Morning
2
10 reps
RPE 7
3
Skull Crusher (Dumbbell)
2
15 reps
RPE 7
4
Alternating Dumbbell Curl
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 7
2
Good Morning
2
10 reps
RPE 7
3
Skull Crusher (Dumbbell)
2
15 reps
RPE 7
4
Alternating Dumbbell Curl
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 7
2
Good Morning
2
10 reps
RPE 7
3
Skull Crusher (Dumbbell)
2
15 reps
RPE 7
4
Alternating Dumbbell Curl
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 7
2
Good Morning
2
10 reps
RPE 7
3
Skull Crusher (Dumbbell)
2
15 reps
RPE 7
4
Alternating Dumbbell Curl
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 7
2
Good Morning
2
10 reps
RPE 7
3
Skull Crusher (Dumbbell)
2
15 reps
RPE 7
4
Alternating Dumbbell Curl
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 7
2
Good Morning
2
10 reps
RPE 7
3
Skull Crusher (Dumbbell)
2
15 reps
RPE 7
4
Alternating Dumbbell Curl
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 7
2
Good Morning
2
10 reps
RPE 7
3
Skull Crusher (Dumbbell)
2
15 reps
RPE 7
4
Alternating Dumbbell Curl
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
10 reps
RPE 7
2
Good Morning
2
10 reps
RPE 7
3
Skull Crusher (Dumbbell)
2
15 reps
RPE 7
4
Alternating Dumbbell Curl
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 6.5
2
Bench Press (Close Grip)
3
15 reps
RPE 6.5
3
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5
4
Upright Row (Cable)
3
10 reps
RPE 6.5
5
Pull-Up (Assisted)
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 6.5
2
Bench Press (Close Grip)
3
15 reps
RPE 6.5
3
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5
4
Upright Row (Cable)
3
10 reps
RPE 6.5
5
Pull-Up (Assisted)
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 6.5
2
Bench Press (Close Grip)
3
15 reps
RPE 6.5
3
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5
4
Upright Row (Cable)
3
10 reps
RPE 6.5
5
Pull-Up (Assisted)
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 6.5
2
Bench Press (Close Grip)
3
15 reps
RPE 6.5
3
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5
4
Upright Row (Cable)
3
10 reps
RPE 6.5
5
Pull-Up (Assisted)
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 6.5
2
Bench Press (Close Grip)
3
15 reps
RPE 6.5
3
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5
4
Upright Row (Cable)
3
10 reps
RPE 6.5
5
Pull-Up (Assisted)
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 6.5
2
Bench Press (Close Grip)
3
15 reps
RPE 6.5
3
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5
4
Upright Row (Cable)
3
10 reps
RPE 6.5
5
Pull-Up (Assisted)
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 6.5
2
Bench Press (Close Grip)
3
15 reps
RPE 6.5
3
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5
4
Upright Row (Cable)
3
10 reps
RPE 6.5
5
Pull-Up (Assisted)
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 6.5
2
Bench Press (Close Grip)
3
15 reps
RPE 6.5
3
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5
4
Upright Row (Cable)
3
10 reps
RPE 6.5
5
Pull-Up (Assisted)
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 6.5
2
Bench Press (Close Grip)
3
15 reps
RPE 6.5
3
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5
4
Upright Row (Cable)
3
10 reps
RPE 6.5
5
Pull-Up (Assisted)
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 6.5
2
Bench Press (Close Grip)
3
15 reps
RPE 6.5
3
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5
4
Upright Row (Cable)
3
10 reps
RPE 6.5
5
Pull-Up (Assisted)
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 6.5
2
Bench Press (Close Grip)
3
15 reps
RPE 6.5
3
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5
4
Upright Row (Cable)
3
10 reps
RPE 6.5
5
Pull-Up (Assisted)
3
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
10 reps
RPE 6.5
2
Bench Press (Close Grip)
3
15 reps
RPE 6.5
3
Incline Bench Press (Barbell)
3
10 reps
RPE 6.5
4
Upright Row (Cable)
3
10 reps
RPE 6.5
5
Pull-Up (Assisted)
3
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
15 reps
RPE 6.5
2
Single Arm Pushdown
3
15 reps
RPE 6.5
3
Lying Leg Curl
3
10 reps
RPE 6.5
4
Leg Press
3
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
15 reps
RPE 6.5
2
Single Arm Pushdown
3
15 reps
RPE 6.5
3
Lying Leg Curl
3
10 reps
RPE 6.5
4
Leg Press
3
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
15 reps
RPE 6.5
2
Single Arm Pushdown
3
15 reps
RPE 6.5
3
Lying Leg Curl
3
10 reps
RPE 6.5
4
Leg Press
3
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
15 reps
RPE 6.5
2
Single Arm Pushdown
3
15 reps
RPE 6.5
3
Lying Leg Curl
3
10 reps
RPE 6.5
4
Leg Press
3
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
15 reps
RPE 6.5
2
Single Arm Pushdown
3
15 reps
RPE 6.5
3
Lying Leg Curl
3
10 reps
RPE 6.5
4
Leg Press
3
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
15 reps
RPE 6.5
2
Single Arm Pushdown
3
15 reps
RPE 6.5
3
Lying Leg Curl
3
10 reps
RPE 6.5
4
Leg Press
3
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
15 reps
RPE 6.5
2
Single Arm Pushdown
3
15 reps
RPE 6.5
3
Lying Leg Curl
3
10 reps
RPE 6.5
4
Leg Press
3
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
15 reps
RPE 6.5
2
Single Arm Pushdown
3
15 reps
RPE 6.5
3
Lying Leg Curl
3
10 reps
RPE 6.5
4
Leg Press
3
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
15 reps
RPE 6.5
2
Single Arm Pushdown
3
15 reps
RPE 6.5
3
Lying Leg Curl
3
10 reps
RPE 6.5
4
Leg Press
3
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
15 reps
RPE 6.5
2
Single Arm Pushdown
3
15 reps
RPE 6.5
3
Lying Leg Curl
3
10 reps
RPE 6.5
4
Leg Press
3
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
15 reps
RPE 6.5
2
Single Arm Pushdown
3
15 reps
RPE 6.5
3
Lying Leg Curl
3
10 reps
RPE 6.5
4
Leg Press
3
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
15 reps
RPE 6.5
2
Single Arm Pushdown
3
15 reps
RPE 6.5
3
Lying Leg Curl
3
10 reps
RPE 6.5
4
Leg Press
3
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
20 reps
RPE 6.5
2
Y Raise (Dumbbell)
3
20 reps
RPE 6.5
3
Lat Pulldown (Close Grip)
4
20 reps
RPE 6.5
4
Deficit Push Up
3
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
20 reps
RPE 6.5
2
Y Raise (Dumbbell)
3
20 reps
RPE 6.5
3
Lat Pulldown (Close Grip)
4
20 reps
RPE 6.5
4
Deficit Push Up
3
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
20 reps
RPE 6.5
2
Y Raise (Dumbbell)
3
20 reps
RPE 6.5
3
Lat Pulldown (Close Grip)
4
20 reps
RPE 6.5
4
Deficit Push Up
3
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
20 reps
RPE 6.5
2
Y Raise (Dumbbell)
3
20 reps
RPE 6.5
3
Lat Pulldown (Close Grip)
4
20 reps
RPE 6.5
4
Deficit Push Up
3
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
20 reps
RPE 6.5
2
Y Raise (Dumbbell)
3
20 reps
RPE 6.5
3
Lat Pulldown (Close Grip)
4
20 reps
RPE 6.5
4
Deficit Push Up
3
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
20 reps
RPE 6.5
2
Y Raise (Dumbbell)
3
20 reps
RPE 6.5
3
Lat Pulldown (Close Grip)
4
20 reps
RPE 6.5
4
Deficit Push Up
3
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
20 reps
RPE 6.5
2
Y Raise (Dumbbell)
3
20 reps
RPE 6.5
3
Lat Pulldown (Close Grip)
4
20 reps
RPE 6.5
4
Deficit Push Up
3
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
20 reps
RPE 6.5
2
Y Raise (Dumbbell)
3
20 reps
RPE 6.5
3
Lat Pulldown (Close Grip)
4
20 reps
RPE 6.5
4
Deficit Push Up
3
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
20 reps
RPE 6.5
2
Y Raise (Dumbbell)
3
20 reps
RPE 6.5
3
Lat Pulldown (Close Grip)
4
20 reps
RPE 6.5
4
Deficit Push Up
3
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
20 reps
RPE 6.5
2
Y Raise (Dumbbell)
3
20 reps
RPE 6.5
3
Lat Pulldown (Close Grip)
4
20 reps
RPE 6.5
4
Deficit Push Up
3
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
20 reps
RPE 6.5
2
Y Raise (Dumbbell)
3
20 reps
RPE 6.5
3
Lat Pulldown (Close Grip)
4
20 reps
RPE 6.5
4
Deficit Push Up
3
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
20 reps
RPE 6.5
2
Y Raise (Dumbbell)
3
20 reps
RPE 6.5
3
Lat Pulldown (Close Grip)
4
20 reps
RPE 6.5
4
Deficit Push Up
3
20 reps
RPE 6.5
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
2 Sets
15 Reps
15 Reps
@6.5
@7.5
2
Chest Fly (Cable)
2 Sets
15 Reps
@7
3
Lateral Raise (Cable)
2 Sets
15 Reps
@7
4
Upright Row (Dumbbell)
2 Sets
15 Reps
@7
5
Chest Supported Row (Machine)
2 Sets
15 Reps
@7
Day 2
1
High Bar Squat (Barbell)
3 Sets
10 Reps
@7
2
Good Morning
2 Sets
10 Reps
@7
3
Skull Crusher (Dumbbell)
2 Sets
15 Reps
@7
4
Alternating Dumbbell Curl
2 Sets
15 Reps
@7
Day 3
1
Pull-Up (Bodyweight)
2 Sets
10 Reps
@6.5
2
Bench Press (Close Grip)
3 Sets
15 Reps
@6.5
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
@6.5
4
Upright Row (Cable)
3 Sets
10 Reps
@6.5
5
Pull-Up (Assisted)
3 Sets
15 Reps
@6.5
Day 4
1
Bicep Curl (Cable)
3 Sets
15 Reps
@6.5
2
Single Arm Pushdown
3 Sets
15 Reps
@6.5
3
Lying Leg Curl
3 Sets
10 Reps
@6.5
4
Leg Press
3 Sets
15 Reps
@6.5
Day 5
1
Lateral Raise (Cable)
3 Sets
20 Reps
@6.5
2
Y Raise (Dumbbell)
3 Sets
20 Reps
@6.5
3
Lat Pulldown (Close Grip)
4 Sets
20 Reps
@6.5
4
Deficit Push Up
3 Sets
20 Reps
@6.5