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BoostcampPNG
12 Weeks Bikini Comp Ready
by S M
4 athletes joined
Program Description
Taken from the website Muscle and Strength my own use: 12 Week program to get the body ready for bikini competition. Needs to be done in conjunction with proper nutrition. Aim for 30 to 45 minutes of cardio five times a week in addition to the exercises (stair machine, bike or treadmill 10% incline).
Program Overview
Level
Intermediate
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Jun 21, 2024 03:11
Last Edited
Jul 07, 2024 12:21
down_app
Week 1
1 / 12 Weeks
Day 2
1
Cardio 30-45min
1 Set
45 mins
Day 7
1
Cardio 30-45min
1 Set
45 mins
Day 5
1
Cardio 30-45min
1 Set
30 mins
2
Yoga
1 Set
20 mins
Day 3
1
Leg Extension
3 Sets
30 Reps
2
Lunge (Barbell)
3 Sets
20 Reps
3
Leg Press
3 Sets
30 Reps
4
Stiff Leg Deadlift
3 Sets
20 Reps
5
Standing Calf Raise
4 Sets
10 Reps
6
Seated Calf Raise
3 Sets
10 Reps
Day 1
1
Lat Pulldown
3 Sets
10 Reps
2
T-Bar Row
3 Sets
10 Reps
3
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
4
Straight Bar Lat Extension
3 Sets
12 Reps
5
Hyperextension
3 Sets
10 Reps
6
Broomstick Twist
2 Sets
100 Reps
7
Lying Knee Raise
3 Sets
20 Reps
8
Abs Crunch (Bodyweight)
3 Sets
20 Reps
9
Cardio 30-45min
1 Set
30 mins
Day 4
1
Bench Press (Dumbbell)
3 Sets
12 Reps
2
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
3
Pec Deck (Machine)
3 Sets
12 Reps
4
Lateral Raise (Dumbbell)
2 Sets
15 Reps
5
Reverse Pec Deck
2 Sets
15 Reps
6
Lateral Raise (Cable)
2 Sets
15 Reps
7
Front Raise
2 Sets
15 Reps
8
Behind-The-Neck Press (Smith Machine)
2 Sets
15 Reps
9
Cardio 30-45min
1 Set
Day 6
1
Hyperextension
2 Sets
20 Reps
2
Stiff Leg Deadlift
3 Sets
12 Reps
3
Pullover (Dumbbell)
3 Sets
12 Reps
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
5
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
7
Preacher Curl (EZ Bar)
3 Sets
10 Reps
8
Tricep Pushdown (Cable)
3 Sets
10 Reps
9
Broomstick Twist
2 Sets
100 Reps
10
Hanging Leg Raise
3 Sets
20 Reps
Day 2
1
Cardio 30-45min
1 Set
45 mins
Day 5
1
Cardio 30-45min
1 Set
30 mins
2
Yoga
1 Set
20 mins
Day 7
1
Cardio 30-45min
1 Set
45 mins
Day 4
1
Bench Press (Barbell)
3 Sets
12 Reps
2
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
3
Pec Deck (Machine)
3 Sets
12 Reps
4
Lateral Raise (Machine)
2 Sets
15 Reps
5
Reverse Pec Deck
2 Sets
15 Reps
6
Lateral Raise (Cable)
2 Sets
15 Reps
7
Front Raise
2 Sets
15 Reps
8
Behind-The-Neck Press (Smith Machine)
2 Sets
15 Reps
9
Cardio 30-45min
1 Set
Day 3
1
Lunge (Bodyweight)
3 Sets
30 Reps
2
Lunge (Barbell)
3 Sets
20 Reps
3
Leg Press
3 Sets
30 Reps
4
Stiff Leg Deadlift
3 Sets
20 Reps
5
Standing Calf Raise
4 Sets
10 Reps
6
Seated Calf Raise
3 Sets
10 Reps
Day 1
1
Lat Pulldown
3 Sets
10 Reps
2
T-Bar Row
3 Sets
10 Reps
3
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
4
Straight Bar Lat Extension
3 Sets
12 Reps
5
Hyperextension
3 Sets
10 Reps
6
Knee Raise (Captain's Chair)
3 Sets
20 Reps
7
Abs Crunch (Bodyweight)
3 Sets
20 Reps
8
Cardio 30-45min
1 Set
30 mins
Day 6
1
Hyperextension
2 Sets
20 Reps
2
Stiff Leg Deadlift
3 Sets
12 Reps
3
Pullover (Dumbbell)
3 Sets
12 Reps
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
5
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
7
Bicep Curl (Cable)
3 Sets
10 Reps
8
Tricep Pushdown (Cable)
3 Sets
10 Reps
9
Broomstick Twist
2 Sets
100 Reps
10
Hanging Leg Raise
3 Sets
20 Reps
Day 2
1
Cardio 30-45min
1 Set
45 mins
Day 5
1
Cardio 30-45min
1 Set
30 mins
2
Yoga
1 Set
20 mins
Day 7
1
Cardio 30-45min
1 Set
45 mins
Day 1
1
Lat Pulldown
3 Sets
10 Reps
2
T-Bar Row
3 Sets
10 Reps
3
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
4
Straight Bar Lat Extension
3 Sets
12 Reps
5
Hyperextension
3 Sets
10 Reps
6
Broomstick Twist
2 Sets
100 Reps
7
Lying Knee Raise
3 Sets
20 Reps
8
Abs Crunch (Bodyweight)
3 Sets
20 Reps
9
Cardio 30-45min
1 Set
30 mins
Day 3
1
Leg Extension
3 Sets
30 Reps
2
Lunge (Barbell)
3 Sets
20 Reps
3
Leg Press
3 Sets
30 Reps
4
Stiff Leg Deadlift
3 Sets
20 Reps
5
Standing Calf Raise
4 Sets
10 Reps
6
Seated Calf Raise
3 Sets
10 Reps
Day 6
1
Hyperextension
2 Sets
20 Reps
2
Stiff Leg Deadlift
3 Sets
12 Reps
3
Pullover (Dumbbell)
3 Sets
12 Reps
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
5
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
7
Bicep Curl (Cable)
3 Sets
10 Reps
8
Tricep Pushdown (Cable)
3 Sets
10 Reps
9
Broomstick Twist
2 Sets
100 Reps
10
Hanging Leg Raise
3 Sets
20 Reps
Day 4
1
Bench Press (Dumbbell)
3 Sets
12 Reps
2
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
3
Pec Deck (Machine)
3 Sets
12 Reps
4
Lateral Raise (Dumbbell)
2 Sets
15 Reps
5
Reverse Pec Deck
2 Sets
15 Reps
6
Lateral Raise (Cable)
2 Sets
15 Reps
7
Front Raise
2 Sets
15 Reps
8
Behind-The-Neck Press (Smith Machine)
2 Sets
15 Reps
9
Cardio 30-45min
1 Set
30 mins
Day 2
1
Cardio 30-45min
1 Set
45 mins
Day 5
1
Cardio 30-45min
1 Set
30 mins
2
Yoga
1 Set
20 mins
Day 6
1
Hyperextension
2 Sets
20 Reps
2
Stiff Leg Deadlift
3 Sets
12 Reps
3
Pullover (Dumbbell)
3 Sets
1 Set
12 Reps
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
5
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
7
Bicep Curl (Cable)
3 Sets
10 Reps
8
Tricep Pushdown (Cable)
3 Sets
10 Reps
9
Broomstick Twist
2 Sets
100 Reps
10
Hanging Leg Raise
3 Sets
20 Reps
Day 7
1
Cardio 30-45min
1 Set
45 mins
Day 1
1
Lat Pulldown
3 Sets
10 Reps
2
T-Bar Row
3 Sets
10 Reps
3
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
4
Straight Bar Lat Extension
3 Sets
12 Reps
5
Hyperextension
3 Sets
10 Reps
6
Knee Raise (Captain's Chair)
3 Sets
20 Reps
7
Abs Crunch (Bodyweight)
3 Sets
20 Reps
8
Cardio 30-45min
1 Set
30 mins
Day 3
1
Lunge (Bodyweight)
3 Sets
30 Reps
2
Lunge (Barbell)
3 Sets
20 Reps
3
Leg Press
3 Sets
30 Reps
4
Stiff Leg Deadlift
3 Sets
20 Reps
5
Standing Calf Raise
4 Sets
10 Reps
6
Seated Calf Raise
3 Sets
10 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
12 Reps
2
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
3
Pec Deck (Machine)
3 Sets
12 Reps
4
Lateral Raise (Machine)
2 Sets
15 Reps
5
Reverse Pec Deck
2 Sets
15 Reps
6
Lateral Raise (Cable)
2 Sets
15 Reps
7
Front Raise
2 Sets
15 Reps
8
Seated Military Press (Smith Machine)
2 Sets
15 Reps
9
Cardio 30-45min
1 Set
30 mins
Day 2
1
Cardio 30-45min
1 Set
45 mins
Day 5
1
Cardio 30-45min
1 Set
30 mins
2
Yoga
1 Set
20 mins
Day 7
1
Cardio 30-45min
1 Set
45 mins
Day 3
1
Leg Extension
3 Sets
30 Reps
2
Lunge (Barbell)
3 Sets
20 Reps
3
Leg Press
3 Sets
30 Reps
4
Stiff Leg Deadlift
3 Sets
20 Reps
5
Standing Calf Raise
4 Sets
10 Reps
6
Seated Calf Raise
3 Sets
10 Reps
7
Cardio 30-45min
1 Set
5 mins
Day 1
1
Lat Pulldown
3 Sets
10 Reps
2
T-Bar Row
3 Sets
10 Reps
3
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
4
Straight Bar Lat Extension
3 Sets
12 Reps
5
Hyperextension
3 Sets
10 Reps
6
Broomstick Twist
2 Sets
100 Reps
7
Lying Knee Raise
3 Sets
20 Reps
8
Abs Crunch (Bodyweight)
3 Sets
20 Reps
9
Cardio 30-45min
1 Set
30 mins
Day 4
1
Bench Press (Dumbbell)
3 Sets
12 Reps
2
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
3
Pec Deck (Machine)
3 Sets
12 Reps
4
Lateral Raise (Dumbbell)
2 Sets
15 Reps
5
Reverse Pec Deck
2 Sets
15 Reps
6
Lateral Raise (Cable)
2 Sets
15 Reps
7
Front Raise
2 Sets
15 Reps
8
Behind-The-Neck Press (Smith Machine)
2 Sets
15 Reps
9
Cardio 30-45min
1 Set
30 mins
Day 6
1
Hyperextension
2 Sets
20 Reps
2
Stiff Leg Deadlift
3 Sets
12 Reps
3
Pullover (Dumbbell)
3 Sets
12 Reps
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
5
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
7
Preacher Curl (EZ Bar)
3 Sets
10 Reps
8
Tricep Pushdown (Cable)
3 Sets
10 Reps
9
Broomstick Twist
2 Sets
100 Reps
10
Hanging Leg Raise
3 Sets
20 Reps
Day 2
1
Cardio 30-45min
1 Set
45 mins
Day 5
1
Cardio 30-45min
1 Set
30 mins
2
Yoga
1 Set
20 mins
Day 7
1
Cardio 30-45min
1 Set
45 mins
Day 1
1
Lat Pulldown
3 Sets
10 Reps
2
T-Bar Row
3 Sets
10 Reps
3
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
4
Straight Bar Lat Extension
3 Sets
12 Reps
5
Hyperextension
3 Sets
10 Reps
6
Knee Raise (Captain's Chair)
3 Sets
20 Reps
7
Abs Crunch (Bodyweight)
3 Sets
20 Reps
8
Cardio 30-45min
1 Set
30 mins
Day 3
1
Lunge (Bodyweight)
3 Sets
30 Reps
2
Lunge (Barbell)
3 Sets
20 Reps
3
Leg Press
3 Sets
30 Reps
4
Stiff Leg Deadlift
3 Sets
20 Reps
5
Standing Calf Raise
4 Sets
10 Reps
6
Seated Calf Raise
3 Sets
10 Reps
7
Cardio
1 Set
5 mins
Day 4
1
Bench Press (Barbell)
3 Sets
12 Reps
2
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
3
Pec Deck (Machine)
3 Sets
12 Reps
4
Lateral Raise (Machine)
2 Sets
15 Reps
5
Reverse Pec Deck
2 Sets
15 Reps
6
Lateral Raise (Cable)
2 Sets
15 Reps
7
Front Raise
2 Sets
15 Reps
8
Behind-The-Neck Press (Smith Machine)
2 Sets
15 Reps
9
Cardio 30-45min
1 Set
30 mins
Day 6
1
Hyperextension
2 Sets
20 Reps
2
Stiff Leg Deadlift
3 Sets
12 Reps
3
Pullover (Dumbbell)
3 Sets
12 Reps
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
5
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
7
Bicep Curl (Cable)
3 Sets
10 Reps
8
Tricep Pushdown (Cable)
3 Sets
10 Reps
9
Broomstick Twist
2 Sets
100 Reps
10
Hanging Leg Raise
3 Sets
20 Reps
Day 2
1
Cardio 30-45min
1 Set
45 mins
Day 5
1
Cardio 30-45min
1 Set
30 mins
2
Yoga
1 Set
20 mins
Day 7
1
Cardio 30-45min
1 Set
45 mins
Day 1
1
Lat Pulldown
3 Sets
10 Reps
2
T-Bar Row
3 Sets
10 Reps
3
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
4
Straight Bar Lat Extension
3 Sets
12 Reps
5
Hyperextension
3 Sets
10 Reps
6
Broomstick Twist
2 Sets
100 Reps
7
Lying Knee Raise
3 Sets
20 Reps
8
Abs Crunch (Bodyweight)
3 Sets
20 Reps
9
Cardio 30-45min
1 Set
30 mins
Day 3
1
Leg Extension
3 Sets
30 Reps
2
Lunge (Barbell)
3 Sets
20 Reps
3
Leg Press
3 Sets
30 Reps
4
Stiff Leg Deadlift
3 Sets
20 Reps
5
Standing Calf Raise
4 Sets
10 Reps
6
Seated Calf Raise
3 Sets
10 Reps
7
Cardio
1 Set
5 mins
Day 4
1
Bench Press (Dumbbell)
3 Sets
12 Reps
2
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
3
Pec Deck (Machine)
3 Sets
12 Reps
4
Lateral Raise (Dumbbell)
2 Sets
15 Reps
5
Reverse Pec Deck
2 Sets
15 Reps
6
Lateral Raise (Cable)
2 Sets
15 Reps
7
Front Raise
2 Sets
15 Reps
8
Behind-The-Neck Press (Smith Machine)
2 Sets
15 Reps
9
Cardio 30-45min
1 Set
30 mins
Day 6
1
Hyperextension
2 Sets
20 Reps
2
Stiff Leg Deadlift
3 Sets
12 Reps
3
Pullover (Dumbbell)
3 Sets
1 Set
12 Reps
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
5
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
7
Bicep Curl (Cable)
3 Sets
10 Reps
8
Tricep Pushdown (Cable)
3 Sets
10 Reps
9
Broomstick Twist
2 Sets
100 Reps
10
Hanging Leg Raise
3 Sets
20 Reps
Day 2
1
Cardio 30-45min
1 Set
45 mins
Day 5
1
Cardio 30-45min
1 Set
30 mins
2
Yoga
1 Set
20 mins
Day 7
1
Cardio 30-45min
1 Set
45 mins
Day 1
1
Lat Pulldown
3 Sets
10 Reps
2
T-Bar Row
3 Sets
10 Reps
3
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
4
Straight Bar Lat Extension
3 Sets
12 Reps
5
Hyperextension
3 Sets
10 Reps
6
Knee Raise (Captain's Chair)
3 Sets
20 Reps
7
Abs Crunch (Bodyweight)
3 Sets
20 Reps
8
Cardio 30-45min
1 Set
30 mins
Day 3
1
Lunge (Bodyweight)
3 Sets
30 Reps
2
Lunge (Barbell)
3 Sets
20 Reps
3
Leg Press
3 Sets
30 Reps
4
Stiff Leg Deadlift
3 Sets
1 Set
20 Reps
5
Standing Calf Raise
4 Sets
10 Reps
6
Seated Calf Raise
3 Sets
10 Reps
7
Cardio
1 Set
5 mins
Day 6
1
Hyperextension
2 Sets
20 Reps
2
Stiff Leg Deadlift
3 Sets
12 Reps
3
Pullover (Dumbbell)
3 Sets
1 Set
12 Reps
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
5
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
7
Bicep Curl (Cable)
3 Sets
10 Reps
8
Tricep Pushdown (Cable)
3 Sets
10 Reps
9
Broomstick Twist
2 Sets
100 Reps
10
Hanging Leg Raise
3 Sets
20 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
12 Reps
2
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
3
Pec Deck (Machine)
3 Sets
12 Reps
4
Lateral Raise (Machine)
2 Sets
15 Reps
5
Reverse Pec Deck
2 Sets
15 Reps
6
Lateral Raise (Cable)
2 Sets
15 Reps
7
Front Raise
2 Sets
15 Reps
8
Seated Military Press (Smith Machine)
2 Sets
15 Reps
9
Cardio 30-45min
1 Set
30 mins
Day 2
1
Cardio 30-45min
1 Set
45 mins
Day 3
1
Leg Extension
3 Sets
30 Reps
2
Lunge (Barbell)
3 Sets
20 Reps
3
Leg Press
3 Sets
30 Reps
4
Stiff Leg Deadlift
3 Sets
20 Reps
5
Standing Calf Raise
4 Sets
10 Reps
6
Seated Calf Raise
3 Sets
10 Reps
Day 5
1
Cardio 30-45min
1 Set
30 mins
2
Yoga
1 Set
20 mins
Day 7
1
Cardio 30-45min
1 Set
45 mins
Day 1
1
Lat Pulldown
3 Sets
10 Reps
2
T-Bar Row
3 Sets
10 Reps
3
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
4
Straight Bar Lat Extension
3 Sets
12 Reps
5
Hyperextension
3 Sets
10 Reps
6
Broomstick Twist
2 Sets
100 Reps
7
Lying Knee Raise
3 Sets
20 Reps
8
Abs Crunch (Bodyweight)
3 Sets
20 Reps
9
Cardio 30-45min
1 Set
30 mins
Day 6
1
Hyperextension
2 Sets
20 Reps
2
Stiff Leg Deadlift
3 Sets
12 Reps
3
Pullover (Dumbbell)
3 Sets
12 Reps
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
5
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
7
Preacher Curl (EZ Bar)
3 Sets
10 Reps
8
Tricep Pushdown (Cable)
3 Sets
10 Reps
9
Broomstick Twist
2 Sets
100 Reps
10
Hanging Leg Raise
3 Sets
20 Reps
Day 4
1
Bench Press (Dumbbell)
3 Sets
12 Reps
2
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
3
Pec Deck (Machine)
3 Sets
12 Reps
4
Lateral Raise (Dumbbell)
2 Sets
15 Reps
5
Reverse Pec Deck
2 Sets
15 Reps
6
Lateral Raise (Cable)
2 Sets
15 Reps
7
Front Raise
2 Sets
15 Reps
8
Behind-The-Neck Press (Smith Machine)
2 Sets
15 Reps
9
Cardio 30-45min
1 Set
30 mins
Day 2
1
Cardio 30-45min
1 Set
45 mins
Day 5
1
Cardio 30-45min
1 Set
30 mins
2
Yoga
1 Set
20 mins
Day 7
1
Cardio 30-45min
1 Set
45 mins
Day 1
1
Lat Pulldown
3 Sets
10 Reps
2
T-Bar Row
3 Sets
10 Reps
3
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
4
Straight Bar Lat Extension
3 Sets
12 Reps
5
Hyperextension
3 Sets
10 Reps
6
Knee Raise (Captain's Chair)
3 Sets
20 Reps
7
Abs Crunch (Bodyweight)
3 Sets
20 Reps
8
Cardio 30-45min
1 Set
30 mins
Day 3
1
Lunge (Bodyweight)
3 Sets
30 Reps
2
Lunge (Barbell)
3 Sets
20 Reps
3
Leg Press
3 Sets
30 Reps
4
Stiff Leg Deadlift
3 Sets
20 Reps
5
Standing Calf Raise
4 Sets
10 Reps
6
Seated Calf Raise
3 Sets
10 Reps
Day 6
1
Hyperextension
2 Sets
20 Reps
2
Stiff Leg Deadlift
3 Sets
12 Reps
3
Pullover (Dumbbell)
3 Sets
12 Reps
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
5
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
7
Bicep Curl (Cable)
3 Sets
10 Reps
8
Tricep Pushdown (Cable)
3 Sets
10 Reps
9
Broomstick Twist
2 Sets
100 Reps
10
Hanging Leg Raise
3 Sets
20 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
12 Reps
2
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
3
Pec Deck (Machine)
3 Sets
12 Reps
4
Lateral Raise (Machine)
2 Sets
15 Reps
5
Reverse Pec Deck
2 Sets
15 Reps
6
Lateral Raise (Cable)
2 Sets
15 Reps
7
Front Raise
2 Sets
15 Reps
8
Behind-The-Neck Press (Smith Machine)
2 Sets
15 Reps
9
Cardio 30-45min
1 Set
30 mins
Day 2
1
Cardio 30-45min
1 Set
45 mins
Day 5
1
Cardio 30-45min
1 Set
30 mins
2
Yoga
1 Set
20 mins
Day 7
1
Cardio 30-45min
1 Set
45 mins
Day 1
1
Lat Pulldown
3 Sets
10 Reps
2
T-Bar Row
3 Sets
10 Reps
3
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
4
Straight Bar Lat Extension
3 Sets
12 Reps
5
Hyperextension
3 Sets
10 Reps
6
Broomstick Twist
2 Sets
100 Reps
7
Lying Knee Raise
3 Sets
20 Reps
8
Abs Crunch (Bodyweight)
3 Sets
20 Reps
9
Cardio 30-45min
1 Set
30 mins
Day 3
1
Leg Extension
3 Sets
30 Reps
2
Lunge (Barbell)
3 Sets
20 Reps
3
Leg Press
3 Sets
30 Reps
4
Stiff Leg Deadlift
3 Sets
20 Reps
5
Standing Calf Raise
4 Sets
10 Reps
6
Seated Calf Raise
3 Sets
10 Reps
Day 4
1
Bench Press (Dumbbell)
3 Sets
12 Reps
2
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
3
Pec Deck (Machine)
3 Sets
12 Reps
4
Lateral Raise (Dumbbell)
2 Sets
15 Reps
5
Reverse Pec Deck
2 Sets
15 Reps
6
Lateral Raise (Cable)
2 Sets
15 Reps
7
Front Raise
2 Sets
15 Reps
8
Behind-The-Neck Press (Smith Machine)
2 Sets
15 Reps
9
Cardio 30-45min
1 Set
30 mins
Day 6
1
Hyperextension
2 Sets
20 Reps
2
Stiff Leg Deadlift
3 Sets
12 Reps
3
Pullover (Dumbbell)
3 Sets
1 Set
12 Reps
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
5
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
7
Bicep Curl (Cable)
3 Sets
10 Reps
8
Tricep Pushdown (Cable)
3 Sets
10 Reps
9
Broomstick Twist
2 Sets
100 Reps
10
Hanging Leg Raise
3 Sets
20 Reps
Day 2
1
Cardio 30-45min
1 Set
45 mins
Day 5
1
Cardio 30-45min
1 Set
30 mins
2
Yoga
1 Set
20 mins
Day 7
1
Cardio 30-45min
1 Set
45 mins
Day 1
1
Lat Pulldown
3 Sets
10 Reps
2
T-Bar Row
3 Sets
10 Reps
3
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
4
Straight Bar Lat Extension
3 Sets
12 Reps
5
Hyperextension
3 Sets
10 Reps
6
Knee Raise (Captain's Chair)
3 Sets
20 Reps
7
Abs Crunch (Bodyweight)
3 Sets
20 Reps
8
Cardio 30-45min
1 Set
30 mins
Day 3
1
Lunge (Bodyweight)
3 Sets
30 Reps
2
Lunge (Barbell)
3 Sets
20 Reps
3
Leg Press
3 Sets
30 Reps
4
Stiff Leg Deadlift
3 Sets
20 Reps
5
Standing Calf Raise
4 Sets
10 Reps
6
Seated Calf Raise
3 Sets
10 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
12 Reps
2
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
3
Pec Deck (Machine)
3 Sets
12 Reps
4
Lateral Raise (Machine)
2 Sets
15 Reps
5
Reverse Pec Deck
2 Sets
15 Reps
6
Lateral Raise (Cable)
2 Sets
15 Reps
7
Front Raise
2 Sets
15 Reps
8
Seated Military Press (Smith Machine)
2 Sets
15 Reps
9
Cardio 30-45min
1 Set
Day 6
1
Hyperextension
2 Sets
20 Reps
2
Stiff Leg Deadlift
3 Sets
12 Reps
3
Pullover (Dumbbell)
3 Sets
12 Reps
4
Bicep Curl (Dumbbell)
3 Sets
10 Reps
5
Single Arm Overhead Tricep Extension
3 Sets
10 Reps
7
Bicep Curl (Cable)
3 Sets
10 Reps
8
Tricep Pushdown (Cable)
3 Sets
10 Reps
9
Broomstick Twist
2 Sets
100 Reps
10
Hanging Leg Raise
3 Sets
20 Reps