logo
BoostcampPNG

DRLC - SH beginner

by shumit H.
1 athletes joined

Program Description

SH Beginner program Focus on starting strength, flexibility, forearm and wait loss

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 19, 2024 02:34
  • Last Edited
    Jun 18, 2025 12:45

Summary

Kickstart your fitness journey with the **DRLC - SH Beginner** program, a comprehensive 12-week plan designed for those new to strength training. Committing just three days a week, you'll engage in a balanced mix of bodyweight and machine exercises, focusing on building strength and flexibility across all major muscle groups. Each session includes targeted movements like the Leg Press and Chest Press, ensuring you develop a solid foundation while improving your overall fitness. Get ready to transform your body and boost your confidence with every rep!
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
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
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
1
12-15 reps
-
2
Stretching
1
12-15 reps
-
3
Stretching
1
12-15 reps
-
4
Stretching
1
12-15 reps
-
5
Leg Press
3
12 reps
-
6
Leg Extension
2
12 reps
-
7
Chest Press (Machine)
3
12 reps
-
8
Chest Supported Row (Machine)
2
12 reps
-
9
Shoulder Press (Machine)
2
12 reps
-
10
Chin-Up (Assisted)
2
8 reps
-
11
Sit Up
2
AMRAP
-
12
Plank
1
1 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Arm Circle
1 Set
12-15 Reps
-
2
Stretching
1 Set
12-15 Reps
-
3
Stretching
1 Set
12-15 Reps
-
4
Stretching
1 Set
12-15 Reps
-
5
Leg Press
3 Sets
12 Reps
-
6
Leg Extension
2 Sets
12 Reps
-
7
Chest Press (Machine)
3 Sets
12 Reps
-
8
Chest Supported Row (Machine)
2 Sets
12 Reps
-
9
Shoulder Press (Machine)
2 Sets
12 Reps
-
10
Chin-Up (Assisted)
2 Sets
8 Reps
-
11
Sit Up
2 Sets
AMRAP
-
12
Plank
1 Set
1 mins
-
Day 2
1
Arm Circle
1 Set
12-15 Reps
-
2
Stretching
1 Set
12-15 Reps
-
3
Stretching
1 Set
12-15 Reps
-
4
Stretching
1 Set
12-15 Reps
-
5
Leg Press
3 Sets
12 Reps
-
6
Leg Extension
2 Sets
12 Reps
-
7
Chest Press (Machine)
3 Sets
12 Reps
-
8
Chest Supported Row (Machine)
2 Sets
12 Reps
-
9
Shoulder Press (Machine)
2 Sets
12 Reps
-
10
Chin-Up (Assisted)
2 Sets
8 Reps
-
11
Sit Up
2 Sets
AMRAP
-
12
Plank
1 Set
1 mins
-
Day 3
1
Arm Circle
1 Set
12-15 Reps
-
2
Stretching
1 Set
12-15 Reps
-
3
Stretching
1 Set
12-15 Reps
-
4
Stretching
1 Set
12-15 Reps
-
5
Leg Press
3 Sets
12 Reps
-
6
Leg Extension
2 Sets
12 Reps
-
7
Chest Press (Machine)
3 Sets
12 Reps
-
8
Chest Supported Row (Machine)
2 Sets
12 Reps
-
9
Shoulder Press (Machine)
2 Sets
12 Reps
-
10
Chin-Up (Assisted)
2 Sets
8 Reps
-
11
Sit Up
2 Sets
AMRAP
-
12
Plank
1 Set
1 mins
-