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Summer Push : 6 week Aesthetic Cut

by Joseph R.
2 athletes joined

Program Description

Trim stubborn belly fat & love handles Build visible abs, a thicker back, stronger traps, and bigger arms Add shape to legs & calves while staying lean Stay consistent with realistic

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 19, 2025 05:31
  • Last Edited
    Jul 07, 2025 09:01

Summary

Get ready to sculpt your physique with the **Summer Push: 6 Week Aesthetic Cut** program! This intense six-week journey features six training days each week, focusing on building lean muscle while shedding excess fat. You'll engage in a variety of exercises targeting all major muscle groups, including chest, shoulders, triceps, and core, utilizing a full gym setup for maximum effectiveness. With a mix of strength training and active recovery, this program is designed to help you achieve a chiseled, aesthetic look just in time for summer. Dive in and transform your body!
Muscle Engagement
Front
Back
MuscleSet
Abs
14.5%
Upper Back
10%
Triceps
9.7%
Front Delts
9.4%
Chest
9.2%
Quadriceps
7.4%
Neck
6.4%
Glutes
5.7%
Lats
5.4%
Biceps
5.4%
Middle Delts
5.3%
Hamstrings
4.9%
Forearms
2.4%
Rear Delts
1.3%
Calves
1.1%
Lower Back
0.9%
Adductors
0.9%
Abductors
0.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
12 reps
-
3
Chest Fly (Machine)
3
15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Overhead Extension (Dumbbell)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Face Pull
3
15 reps
-
9
Hanging Leg Raise
3
20 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Neck Extension
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
12 reps
-
3
Chest Fly (Machine)
3
15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Overhead Extension (Dumbbell)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Face Pull
3
15 reps
-
9
Hanging Leg Raise
3
20 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Neck Extension
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
12 reps
-
3
Chest Fly (Machine)
3
15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Overhead Extension (Dumbbell)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Face Pull
3
15 reps
-
9
Hanging Leg Raise
3
20 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Neck Extension
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
12 reps
-
3
Chest Fly (Machine)
3
15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Overhead Extension (Dumbbell)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Face Pull
3
15 reps
-
9
Hanging Leg Raise
3
20 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Neck Extension
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
12 reps
-
3
Chest Fly (Machine)
3
15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Overhead Extension (Dumbbell)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Face Pull
3
15 reps
-
9
Hanging Leg Raise
3
20 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Neck Extension
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Barbell)
4
12 reps
-
3
Chest Fly (Machine)
3
15 reps
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
15 reps
-
6
Overhead Extension (Dumbbell)
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Face Pull
3
15 reps
-
9
Hanging Leg Raise
3
20 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Neck Extension
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
-
2
Plank
4
1 mins
-
3
Push Up
4
25 reps
-
4
Sit Up
3
20 reps
-
5
Neck Flexion
3
20 reps
-
6
Neck Extension
3
20 reps
-
7
Squat (Bodyweight)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
-
2
Plank
4
1 mins
-
3
Push Up
4
25 reps
-
4
Sit Up
3
20 reps
-
5
Neck Flexion
3
20 reps
-
6
Neck Extension
3
20 reps
-
7
Squat (Bodyweight)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
-
2
Plank
4
1 mins
-
3
Push Up
4
25 reps
-
4
Sit Up
3
20 reps
-
5
Neck Flexion
3
20 reps
-
6
Neck Extension
3
20 reps
-
7
Squat (Bodyweight)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
-
2
Plank
4
1 mins
-
3
Push Up
4
25 reps
-
4
Sit Up
3
20 reps
-
5
Neck Flexion
3
20 reps
-
6
Neck Extension
3
20 reps
-
7
Squat (Bodyweight)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
-
2
Plank
4
1 mins
-
3
Push Up
4
25 reps
-
4
Sit Up
3
20 reps
-
5
Neck Flexion
3
20 reps
-
6
Neck Extension
3
20 reps
-
7
Squat (Bodyweight)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
-
2
Plank
4
1 mins
-
3
Push Up
4
25 reps
-
4
Sit Up
3
20 reps
-
5
Neck Flexion
3
20 reps
-
6
Neck Extension
3
20 reps
-
7
Squat (Bodyweight)
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Dumbbell Row
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Upright Row (Barbell)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Reverse Wrist Curl (Barbell)
3
15 reps
-
9
Shrug (Dumbbell)
4
20 reps
-
10
Hanging Leg Raise
3
20 reps
-
11
Abs Crunch (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Dumbbell Row
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Upright Row (Barbell)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Reverse Wrist Curl (Barbell)
3
15 reps
-
9
Shrug (Dumbbell)
4
20 reps
-
10
Hanging Leg Raise
3
20 reps
-
11
Abs Crunch (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Dumbbell Row
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Upright Row (Barbell)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Reverse Wrist Curl (Barbell)
3
15 reps
-
9
Shrug (Dumbbell)
4
20 reps
-
10
Hanging Leg Raise
3
20 reps
-
11
Abs Crunch (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Dumbbell Row
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Upright Row (Barbell)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Reverse Wrist Curl (Barbell)
3
15 reps
-
9
Shrug (Dumbbell)
4
20 reps
-
10
Hanging Leg Raise
3
20 reps
-
11
Abs Crunch (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Dumbbell Row
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Upright Row (Barbell)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Reverse Wrist Curl (Barbell)
3
15 reps
-
9
Shrug (Dumbbell)
4
20 reps
-
10
Hanging Leg Raise
3
20 reps
-
11
Abs Crunch (Weighted)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
12 reps
-
2
Lat Pulldown
4
12 reps
-
3
Dumbbell Row
3
10 reps
-
4
Seated Row (Cable)
3
12 reps
-
5
Bicep Curl (Barbell)
3
10 reps
-
6
Upright Row (Barbell)
3
12 reps
-
7
Incline Curl (Dumbbell)
3
12 reps
-
8
Reverse Wrist Curl (Barbell)
3
15 reps
-
9
Shrug (Dumbbell)
4
20 reps
-
10
Hanging Leg Raise
3
20 reps
-
11
Abs Crunch (Weighted)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
-
2
Plank
4
1 mins
-
3
Push Up
4
25 reps
-
4
Sit Up
3
20 reps
-
5
Neck Flexion
3
20 reps
-
6
Neck Extension
3
20 reps
-
7
Squat (Bodyweight)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
-
2
Plank
4
1 mins
-
3
Push Up
4
25 reps
-
4
Sit Up
3
20 reps
-
5
Neck Flexion
3
20 reps
-
6
Neck Extension
3
20 reps
-
7
Squat (Bodyweight)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
-
2
Plank
4
1 mins
-
3
Push Up
4
25 reps
-
4
Sit Up
3
20 reps
-
5
Neck Flexion
3
20 reps
-
6
Neck Extension
3
20 reps
-
7
Squat (Bodyweight)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
-
2
Plank
4
1 mins
-
3
Push Up
4
25 reps
-
4
Sit Up
3
20 reps
-
5
Neck Flexion
3
20 reps
-
6
Neck Extension
3
20 reps
-
7
Squat (Bodyweight)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
-
2
Plank
4
1 mins
-
3
Push Up
4
25 reps
-
4
Sit Up
3
20 reps
-
5
Neck Flexion
3
20 reps
-
6
Neck Extension
3
20 reps
-
7
Squat (Bodyweight)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
15 reps
-
2
Plank
4
1 mins
-
3
Push Up
4
25 reps
-
4
Sit Up
3
20 reps
-
5
Neck Flexion
3
20 reps
-
6
Neck Extension
3
20 reps
-
7
Squat (Bodyweight)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
-
2
Barbell Row
4
10 reps
-
3
Lateral Raise (Machine)
3
15 reps
-
4
Shoulder Press (Plate Loaded)
3
12 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Chest Press (Machine)
3
15 reps
-
8
Shrug (Dumbbell)
3
20 reps
-
9
Hanging Leg Raise
3
20 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Reverse Wrist Curl (Barbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
-
2
Barbell Row
4
10 reps
-
3
Lateral Raise (Machine)
3
15 reps
-
4
Shoulder Press (Plate Loaded)
3
12 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Chest Press (Machine)
3
15 reps
-
8
Shrug (Dumbbell)
3
20 reps
-
9
Hanging Leg Raise
3
20 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Reverse Wrist Curl (Barbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
-
2
Barbell Row
4
10 reps
-
3
Lateral Raise (Machine)
3
15 reps
-
4
Shoulder Press (Plate Loaded)
3
12 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Chest Press (Machine)
3
15 reps
-
8
Shrug (Dumbbell)
3
20 reps
-
9
Hanging Leg Raise
3
20 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Reverse Wrist Curl (Barbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
-
2
Barbell Row
4
10 reps
-
3
Lateral Raise (Machine)
3
15 reps
-
4
Shoulder Press (Plate Loaded)
3
12 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Chest Press (Machine)
3
15 reps
-
8
Shrug (Dumbbell)
3
20 reps
-
9
Hanging Leg Raise
3
20 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Reverse Wrist Curl (Barbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
-
2
Barbell Row
4
10 reps
-
3
Lateral Raise (Machine)
3
15 reps
-
4
Shoulder Press (Plate Loaded)
3
12 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Chest Press (Machine)
3
15 reps
-
8
Shrug (Dumbbell)
3
20 reps
-
9
Hanging Leg Raise
3
20 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Reverse Wrist Curl (Barbell)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
-
2
Barbell Row
4
10 reps
-
3
Lateral Raise (Machine)
3
15 reps
-
4
Shoulder Press (Plate Loaded)
3
12 reps
-
5
Bicep Curl (Cable)
3
12 reps
-
6
Tricep Pushdown (Cable)
3
12 reps
-
7
Chest Press (Machine)
3
15 reps
-
8
Shrug (Dumbbell)
3
20 reps
-
9
Hanging Leg Raise
3
20 reps
-
10
Abs Crunch (Machine)
3
15 reps
-
11
Reverse Wrist Curl (Barbell)
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Deadlift (Barbell)
4
10 reps
-
3
Leg Press (45 Degrees)
4
10 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Curl
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Abs Crunch (Weighted)
3
15 reps
-
8
Hanging Leg Raise
3
20 reps
-
9
Neck Flexion
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Deadlift (Barbell)
4
10 reps
-
3
Leg Press (45 Degrees)
4
10 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Curl
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Abs Crunch (Weighted)
3
15 reps
-
8
Hanging Leg Raise
3
20 reps
-
9
Neck Flexion
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Deadlift (Barbell)
4
10 reps
-
3
Leg Press (45 Degrees)
4
10 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Curl
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Abs Crunch (Weighted)
3
15 reps
-
8
Hanging Leg Raise
3
20 reps
-
9
Neck Flexion
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Deadlift (Barbell)
4
10 reps
-
3
Leg Press (45 Degrees)
4
10 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Curl
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Abs Crunch (Weighted)
3
15 reps
-
8
Hanging Leg Raise
3
20 reps
-
9
Neck Flexion
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Deadlift (Barbell)
4
10 reps
-
3
Leg Press (45 Degrees)
4
10 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Curl
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Abs Crunch (Weighted)
3
15 reps
-
8
Hanging Leg Raise
3
20 reps
-
9
Neck Flexion
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
4
10 reps
-
2
Deadlift (Barbell)
4
10 reps
-
3
Leg Press (45 Degrees)
4
10 reps
-
4
Leg Extension
3
20 reps
-
5
Leg Curl
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
7
Abs Crunch (Weighted)
3
15 reps
-
8
Hanging Leg Raise
3
20 reps
-
9
Neck Flexion
3
20 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
-
2
Incline Bench Press (Barbell)
4 Sets
12 Reps
-
3
Chest Fly (Machine)
3 Sets
15 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
6
Overhead Extension (Dumbbell)
3 Sets
12 Reps
-
7
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
-
8
Face Pull
3 Sets
15 Reps
-
9
Hanging Leg Raise
3 Sets
20 Reps
-
10
Abs Crunch (Machine)
3 Sets
15 Reps
-
11
Neck Extension
3 Sets
20 Reps
-
Day 2
1
Kettlebell Swing
4 Sets
15 Reps
-
2
Plank
4 Sets
1 mins
-
3
Push Up
4 Sets
25 Reps
-
4
Sit Up
3 Sets
20 Reps
-
5
Neck Flexion
3 Sets
20 Reps
-
6
Neck Extension
3 Sets
20 Reps
-
7
Squat (Bodyweight)
3 Sets
20 Reps
-
Day 3
1
Bent Over Row (Barbell)
4 Sets
12 Reps
-
2
Lat Pulldown
4 Sets
12 Reps
-
3
Dumbbell Row
3 Sets
10 Reps
-
4
Seated Row (Cable)
3 Sets
12 Reps
-
5
Bicep Curl (Barbell)
3 Sets
10 Reps
-
6
Upright Row (Barbell)
3 Sets
12 Reps
-
7
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
8
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
-
9
Shrug (Dumbbell)
4 Sets
20 Reps
-
10
Hanging Leg Raise
3 Sets
20 Reps
-
11
Abs Crunch (Weighted)
3 Sets
15 Reps
-
Day 4
1
Kettlebell Swing
4 Sets
15 Reps
-
2
Plank
4 Sets
1 mins
-
3
Push Up
4 Sets
25 Reps
-
4
Sit Up
3 Sets
20 Reps
-
5
Neck Flexion
3 Sets
20 Reps
-
6
Neck Extension
3 Sets
20 Reps
-
7
Squat (Bodyweight)
3 Sets
20 Reps
-
Day 5
1
Incline Bench Press (Barbell)
4 Sets
10 Reps
-
2
Barbell Row
4 Sets
10 Reps
-
3
Lateral Raise (Machine)
3 Sets
15 Reps
-
4
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
-
5
Bicep Curl (Cable)
3 Sets
12 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
7
Chest Press (Machine)
3 Sets
15 Reps
-
8
Shrug (Dumbbell)
3 Sets
20 Reps
-
9
Hanging Leg Raise
3 Sets
20 Reps
-
10
Abs Crunch (Machine)
3 Sets
15 Reps
-
11
Reverse Wrist Curl (Barbell)
2 Sets
15 Reps
-
Day 6
1
Hip Thrust (Machine)
4 Sets
10 Reps
-
2
Deadlift (Barbell)
4 Sets
10 Reps
-
3
Leg Press (45 Degrees)
4 Sets
10 Reps
-
4
Leg Extension
3 Sets
20 Reps
-
5
Leg Curl
3 Sets
15 Reps
-
6
Seated Calf Raise
3 Sets
15 Reps
-
7
Abs Crunch (Weighted)
3 Sets
15 Reps
-
8
Hanging Leg Raise
3 Sets
20 Reps
-
9
Neck Flexion
3 Sets
20 Reps
-