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Body by Tammy

by Tammy F.

Program Description

Full body workout 3 days per week for an hour to optimize time and recovery for those who don't live in the gym but need to start somewhere -or- maintain what they have.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 17, 2025 09:10
  • Last Edited
    Dec 17, 2025 09:33
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.4%
Front Delts
12.9%
Upper Back
9.4%
Biceps
8.2%
Lats
7%
Quadriceps
7%
Chest
7%
Glutes
7%
Lower Back
4.7%
Middle Delts
4.7%
Hamstrings
4.7%
Forearms
3.9%
Abs
3.5%
Abductors
2.3%
Rear Delts
1.2%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
15 reps
-
2
Leg Press (45 Degrees)
3
25 reps
-
3
Bench Press (Smith Machine)
3
10 reps
-
4
Reverse Hyperextension
2
20 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Tricep Kickback
3
10 reps
-
7
Hanging Knee Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
15 reps
-
2
Leg Press (45 Degrees)
3
25 reps
-
3
Bench Press (Smith Machine)
3
10 reps
-
4
Reverse Hyperextension
2
20 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Tricep Kickback
3
10 reps
-
7
Hanging Knee Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
15 reps
-
2
Leg Press (45 Degrees)
3
25 reps
-
3
Bench Press (Smith Machine)
3
10 reps
-
4
Reverse Hyperextension
2
20 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Tricep Kickback
3
10 reps
-
7
Hanging Knee Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
15 reps
-
2
Leg Press (45 Degrees)
3
25 reps
-
3
Bench Press (Smith Machine)
3
10 reps
-
4
Reverse Hyperextension
2
20 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Tricep Kickback
3
10 reps
-
7
Hanging Knee Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
15 reps
-
2
Leg Press (45 Degrees)
3
25 reps
-
3
Bench Press (Smith Machine)
3
10 reps
-
4
Reverse Hyperextension
2
20 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Tricep Kickback
3
10 reps
-
7
Hanging Knee Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
15 reps
-
2
Leg Press (45 Degrees)
3
25 reps
-
3
Bench Press (Smith Machine)
3
10 reps
-
4
Reverse Hyperextension
2
20 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Tricep Kickback
3
10 reps
-
7
Hanging Knee Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
15 reps
-
2
Leg Press (45 Degrees)
3
25 reps
-
3
Bench Press (Smith Machine)
3
10 reps
-
4
Reverse Hyperextension
2
20 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Tricep Kickback
3
10 reps
-
7
Hanging Knee Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
15 reps
-
2
Leg Press (45 Degrees)
3
25 reps
-
3
Bench Press (Smith Machine)
3
10 reps
-
4
Reverse Hyperextension
2
20 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Tricep Kickback
3
10 reps
-
7
Hanging Knee Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
15 reps
-
2
Leg Press (45 Degrees)
3
25 reps
-
3
Bench Press (Smith Machine)
3
10 reps
-
4
Reverse Hyperextension
2
20 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Tricep Kickback
3
10 reps
-
7
Hanging Knee Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
15 reps
-
2
Leg Press (45 Degrees)
3
25 reps
-
3
Bench Press (Smith Machine)
3
10 reps
-
4
Reverse Hyperextension
2
20 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Tricep Kickback
3
10 reps
-
7
Hanging Knee Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
15 reps
-
2
Leg Press (45 Degrees)
3
25 reps
-
3
Bench Press (Smith Machine)
3
10 reps
-
4
Reverse Hyperextension
2
20 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Tricep Kickback
3
10 reps
-
7
Hanging Knee Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
15 reps
-
2
Leg Press (45 Degrees)
3
25 reps
-
3
Bench Press (Smith Machine)
3
10 reps
-
4
Reverse Hyperextension
2
20 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Tricep Kickback
3
10 reps
-
7
Hanging Knee Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
15 reps
-
2
Leg Press (45 Degrees)
3
25 reps
-
3
Bench Press (Smith Machine)
3
10 reps
-
4
Reverse Hyperextension
2
20 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Tricep Kickback
3
10 reps
-
7
Hanging Knee Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
15 reps
-
2
Leg Press (45 Degrees)
3
25 reps
-
3
Bench Press (Smith Machine)
3
10 reps
-
4
Reverse Hyperextension
2
20 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Tricep Kickback
3
10 reps
-
7
Hanging Knee Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
15 reps
-
2
Leg Press (45 Degrees)
3
25 reps
-
3
Bench Press (Smith Machine)
3
10 reps
-
4
Reverse Hyperextension
2
20 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Tricep Kickback
3
10 reps
-
7
Hanging Knee Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
15 reps
-
2
Leg Press (45 Degrees)
3
25 reps
-
3
Bench Press (Smith Machine)
3
10 reps
-
4
Reverse Hyperextension
2
20 reps
-
5
Lateral Raise (Cable)
3
15 reps
-
6
Tricep Kickback
3
10 reps
-
7
Hanging Knee Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Leg Extension
3
25 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Reverse Hyperextension
2
20 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Dead Hang
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Leg Extension
3
25 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Reverse Hyperextension
2
20 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Dead Hang
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Leg Extension
3
25 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Reverse Hyperextension
2
20 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Dead Hang
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Leg Extension
3
25 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Reverse Hyperextension
2
20 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Dead Hang
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Leg Extension
3
25 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Reverse Hyperextension
2
20 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Dead Hang
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Leg Extension
3
25 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Reverse Hyperextension
2
20 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Dead Hang
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Leg Extension
3
25 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Reverse Hyperextension
2
20 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Dead Hang
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Leg Extension
3
25 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Reverse Hyperextension
2
20 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Dead Hang
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Leg Extension
3
25 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Reverse Hyperextension
2
20 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Dead Hang
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Leg Extension
3
25 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Reverse Hyperextension
2
20 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Dead Hang
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Leg Extension
3
25 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Reverse Hyperextension
2
20 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Dead Hang
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Leg Extension
3
25 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Reverse Hyperextension
2
20 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Dead Hang
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Leg Extension
3
25 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Reverse Hyperextension
2
20 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Dead Hang
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Leg Extension
3
25 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Reverse Hyperextension
2
20 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Dead Hang
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Leg Extension
3
25 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Reverse Hyperextension
2
20 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Dead Hang
1
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Leg Extension
3
25 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Reverse Hyperextension
2
20 reps
-
5
Standing Shoulder Press (Dumbbell)
3
10 reps
-
6
Bicep Curl (Cable)
3
10 reps
-
7
Tricep Pushdown (Cable)
3
15 reps
-
8
Dead Hang
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
15 reps
-
2
Leg Press (45 Degrees)
3
25 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Reverse Hyperextension
2
20 reps
-
5
Front Raise
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Incline Tricep Extension (Dumbbell)
3
10 reps
-
8
Dead Hang
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
15 reps
-
2
Leg Press (45 Degrees)
3
25 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Reverse Hyperextension
2
20 reps
-
5
Front Raise
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Incline Tricep Extension (Dumbbell)
3
10 reps
-
8
Dead Hang
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
15 reps
-
2
Leg Press (45 Degrees)
3
25 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Reverse Hyperextension
2
20 reps
-
5
Front Raise
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Incline Tricep Extension (Dumbbell)
3
10 reps
-
8
Dead Hang
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
15 reps
-
2
Leg Press (45 Degrees)
3
25 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Reverse Hyperextension
2
20 reps
-
5
Front Raise
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Incline Tricep Extension (Dumbbell)
3
10 reps
-
8
Dead Hang
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
15 reps
-
2
Leg Press (45 Degrees)
3
25 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Reverse Hyperextension
2
20 reps
-
5
Front Raise
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Incline Tricep Extension (Dumbbell)
3
10 reps
-
8
Dead Hang
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
15 reps
-
2
Leg Press (45 Degrees)
3
25 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Reverse Hyperextension
2
20 reps
-
5
Front Raise
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Incline Tricep Extension (Dumbbell)
3
10 reps
-
8
Dead Hang
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
15 reps
-
2
Leg Press (45 Degrees)
3
25 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Reverse Hyperextension
2
20 reps
-
5
Front Raise
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Incline Tricep Extension (Dumbbell)
3
10 reps
-
8
Dead Hang
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
15 reps
-
2
Leg Press (45 Degrees)
3
25 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Reverse Hyperextension
2
20 reps
-
5
Front Raise
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Incline Tricep Extension (Dumbbell)
3
10 reps
-
8
Dead Hang
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
15 reps
-
2
Leg Press (45 Degrees)
3
25 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Reverse Hyperextension
2
20 reps
-
5
Front Raise
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Incline Tricep Extension (Dumbbell)
3
10 reps
-
8
Dead Hang
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
15 reps
-
2
Leg Press (45 Degrees)
3
25 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Reverse Hyperextension
2
20 reps
-
5
Front Raise
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Incline Tricep Extension (Dumbbell)
3
10 reps
-
8
Dead Hang
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
15 reps
-
2
Leg Press (45 Degrees)
3
25 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Reverse Hyperextension
2
20 reps
-
5
Front Raise
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Incline Tricep Extension (Dumbbell)
3
10 reps
-
8
Dead Hang
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
15 reps
-
2
Leg Press (45 Degrees)
3
25 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Reverse Hyperextension
2
20 reps
-
5
Front Raise
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Incline Tricep Extension (Dumbbell)
3
10 reps
-
8
Dead Hang
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
15 reps
-
2
Leg Press (45 Degrees)
3
25 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Reverse Hyperextension
2
20 reps
-
5
Front Raise
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Incline Tricep Extension (Dumbbell)
3
10 reps
-
8
Dead Hang
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
15 reps
-
2
Leg Press (45 Degrees)
3
25 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Reverse Hyperextension
2
20 reps
-
5
Front Raise
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Incline Tricep Extension (Dumbbell)
3
10 reps
-
8
Dead Hang
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
15 reps
-
2
Leg Press (45 Degrees)
3
25 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Reverse Hyperextension
2
20 reps
-
5
Front Raise
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Incline Tricep Extension (Dumbbell)
3
10 reps
-
8
Dead Hang
1
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
15 reps
-
2
Leg Press (45 Degrees)
3
25 reps
-
3
Bench Press (Dumbbell)
3
10 reps
-
4
Reverse Hyperextension
2
20 reps
-
5
Front Raise
3
10 reps
-
6
Bicep Curl (EZ Bar)
3
10 reps
-
7
Incline Tricep Extension (Dumbbell)
3
10 reps
-
8
Dead Hang
1
1 mins
-
Week 1
1 / 16 Weeks
Day 2
1
Bent Over Row (Barbell)
3 Sets
10 Reps
-
2
Leg Extension
3 Sets
25 Reps
-
3
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
-
4
Reverse Hyperextension
2 Sets
20 Reps
-
5
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
6
Bicep Curl (Cable)
3 Sets
10 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
15 Reps
-
8
Dead Hang
1 Set
1 mins
-
Day 3
1
Seated Row (Cable)
3 Sets
15 Reps
-
2
Leg Press (45 Degrees)
3 Sets
25 Reps
-
3
Bench Press (Dumbbell)
3 Sets
10 Reps
-
4
Reverse Hyperextension
2 Sets
20 Reps
-
5
Front Raise
3 Sets
10 Reps
-
6
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
7
Incline Tricep Extension (Dumbbell)
3 Sets
10 Reps
-
8
Dead Hang
1 Set
1 mins
-
Day 1
1
Wide Grip Lat Pulldown
3 Sets
15 Reps
-
2
Leg Press (45 Degrees)
3 Sets
25 Reps
-
3
Bench Press (Smith Machine)
3 Sets
10 Reps
-
4
Reverse Hyperextension
2 Sets
20 Reps
-
5
Lateral Raise (Cable)
3 Sets
15 Reps
-
6
Tricep Kickback
3 Sets
10 Reps
-
7
Hanging Knee Raise
3 Sets
15 Reps
-