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Hourglass V2

by Kofi A.
1 athletes joined

Program Description

Hourglass physique.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 03, 2025 02:03
  • Last Edited
    Jun 23, 2025 12:42

Summary

Transform your physique with the Hourglass V2 program, a comprehensive 16-week journey designed to sculpt and define your body. Committing just three days a week, you'll engage in targeted workouts that emphasize lower body strength and glute development through exercises like Romanian Deadlifts and Hip Thrusts. Each session is structured to maximize intensity and results, ensuring you stay motivated and challenged. Get ready to build strength, enhance your curves, and achieve that hourglass silhouette you've always wanted!
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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
Hack Squat
3
6 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Split Squat (Dumbbell)
3
6 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Split Squat (Dumbbell)
3
6 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Split Squat (Dumbbell)
3
6 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Split Squat (Dumbbell)
3
6 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Split Squat (Dumbbell)
3
6 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Split Squat (Dumbbell)
3
6 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Split Squat (Dumbbell)
3
6 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Split Squat (Dumbbell)
3
6 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Split Squat (Dumbbell)
3
6 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Split Squat (Dumbbell)
3
6 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Split Squat (Dumbbell)
3
6 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Split Squat (Dumbbell)
3
6 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Split Squat (Dumbbell)
3
6 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Split Squat (Dumbbell)
3
6 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Split Squat (Dumbbell)
3
6 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Hip Thrust (Barbell)
3
8 reps
RPE 8
3
Split Squat (Dumbbell)
3
6 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
3
6 reps
RPE 9
5
Leg Extension
3
8 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 10
3
Pec Deck (Machine)
3
8 reps
RPE 8
4
Lat Pulldown
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 10
3
Pec Deck (Machine)
3
8 reps
RPE 8
4
Lat Pulldown
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 10
3
Pec Deck (Machine)
3
8 reps
RPE 8
4
Lat Pulldown
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 10
3
Pec Deck (Machine)
3
8 reps
RPE 8
4
Lat Pulldown
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 10
3
Pec Deck (Machine)
3
8 reps
RPE 8
4
Lat Pulldown
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 10
3
Pec Deck (Machine)
3
8 reps
RPE 8
4
Lat Pulldown
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 10
3
Pec Deck (Machine)
3
8 reps
RPE 8
4
Lat Pulldown
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 7
6
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 10
3
Pec Deck (Machine)
3
8 reps
RPE 8
4
Lat Pulldown
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 10
3
Pec Deck (Machine)
3
8 reps
RPE 8
4
Lat Pulldown
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 10
3
Pec Deck (Machine)
3
8 reps
RPE 8
4
Lat Pulldown
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 10
3
Pec Deck (Machine)
3
8 reps
RPE 8
4
Lat Pulldown
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 10
3
Pec Deck (Machine)
3
8 reps
RPE 8
4
Lat Pulldown
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 10
3
Pec Deck (Machine)
3
8 reps
RPE 8
4
Lat Pulldown
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 10
3
Pec Deck (Machine)
3
8 reps
RPE 8
4
Lat Pulldown
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 10
3
Pec Deck (Machine)
3
8 reps
RPE 8
4
Lat Pulldown
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8 reps
RPE 10
3
Pec Deck (Machine)
3
8 reps
RPE 8
4
Lat Pulldown
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
10 reps
RPE 9
6
Lateral Raise (Dumbbell)
4
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 7
2
Hip Thrust (Barbell)
3
5 reps
RPE 9
3
Glute Bridge (Barbell)
2
8 reps
RPE 8
4
Glute Kickback
3
10 reps
RPE 10
5
Hip Adductor (Machine)
3
10 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 7
2
Hip Thrust (Barbell)
3
5 reps
RPE 9
3
Glute Bridge (Barbell)
2
8 reps
RPE 8
4
Glute Kickback
3
10 reps
RPE 10
5
Hip Adductor (Machine)
3
10 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 7
2
Hip Thrust (Barbell)
3
5 reps
RPE 9
3
Glute Bridge (Barbell)
2
8 reps
RPE 8
4
Glute Kickback
3
10 reps
RPE 10
5
Hip Adductor (Machine)
3
10 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 7
2
Hip Thrust (Barbell)
3
5 reps
RPE 9
3
Glute Bridge (Barbell)
2
8 reps
RPE 8
4
Glute Kickback
3
10 reps
RPE 10
5
Hip Adductor (Machine)
3
10 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 7
2
Hip Thrust (Barbell)
3
5 reps
RPE 9
3
Glute Bridge (Barbell)
2
8 reps
RPE 8
4
Glute Kickback
3
10 reps
RPE 10
5
Hip Adductor (Machine)
3
10 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 7
2
Hip Thrust (Barbell)
3
5 reps
RPE 9
3
Glute Bridge (Barbell)
2
8 reps
RPE 8
4
Glute Kickback
3
10 reps
RPE 10
5
Hip Adductor (Machine)
3
10 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 7
2
Hip Thrust (Barbell)
3
5 reps
RPE 9
3
Glute Bridge (Barbell)
2
8 reps
RPE 8
4
Glute Kickback
3
10 reps
RPE 10
5
Hip Adductor (Machine)
3
10 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 7
2
Hip Thrust (Barbell)
3
5 reps
RPE 9
3
Glute Bridge (Barbell)
2
8 reps
RPE 8
4
Glute Kickback
3
10 reps
RPE 10
5
Hip Adductor (Machine)
3
10 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 7
2
Hip Thrust (Barbell)
3
5 reps
RPE 9
3
Glute Bridge (Barbell)
2
8 reps
RPE 8
4
Glute Kickback
3
10 reps
RPE 10
5
Hip Adductor (Machine)
3
10 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 7
2
Hip Thrust (Barbell)
3
5 reps
RPE 9
3
Glute Bridge (Barbell)
2
8 reps
RPE 8
4
Glute Kickback
3
10 reps
RPE 10
5
Hip Adductor (Machine)
3
10 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 7
2
Hip Thrust (Barbell)
3
5 reps
RPE 9
3
Glute Bridge (Barbell)
2
8 reps
RPE 8
4
Glute Kickback
3
10 reps
RPE 10
5
Hip Adductor (Machine)
3
10 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 7
2
Hip Thrust (Barbell)
3
5 reps
RPE 9
3
Glute Bridge (Barbell)
2
8 reps
RPE 8
4
Glute Kickback
3
10 reps
RPE 10
5
Hip Adductor (Machine)
3
10 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 7
2
Hip Thrust (Barbell)
3
5 reps
RPE 9
3
Glute Bridge (Barbell)
2
8 reps
RPE 8
4
Glute Kickback
3
10 reps
RPE 10
5
Hip Adductor (Machine)
3
10 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 7
2
Hip Thrust (Barbell)
3
5 reps
RPE 9
3
Glute Bridge (Barbell)
2
8 reps
RPE 8
4
Glute Kickback
3
10 reps
RPE 10
5
Hip Adductor (Machine)
3
10 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 7
2
Hip Thrust (Barbell)
3
5 reps
RPE 9
3
Glute Bridge (Barbell)
2
8 reps
RPE 8
4
Glute Kickback
3
10 reps
RPE 10
5
Hip Adductor (Machine)
3
10 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
8 reps
RPE 7
2
Hip Thrust (Barbell)
3
5 reps
RPE 9
3
Glute Bridge (Barbell)
2
8 reps
RPE 8
4
Glute Kickback
3
10 reps
RPE 10
5
Hip Adductor (Machine)
3
10 reps
RPE 9
6
Hip Abductor (Machine)
3
10 reps
RPE 9
Week 1
1 / 16 Weeks
Day 3
1
Romanian Deadlift (Dumbbell)
2 Sets
8 Reps
@7
2
Hip Thrust (Barbell)
3 Sets
5 Reps
@9
3
Glute Bridge (Barbell)
2 Sets
8 Reps
@8
4
Glute Kickback
3 Sets
10 Reps
@10
5
Hip Adductor (Machine)
3 Sets
10 Reps
@9
6
Hip Abductor (Machine)
3 Sets
10 Reps
@9
Day 1
1
Hack Squat
3 Sets
6 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
8 Reps
@8
3
Split Squat (Dumbbell)
3 Sets
6 Reps
@8
4
Romanian Deadlift (Dumbbell)
3 Sets
6 Reps
@9
5
Leg Extension
3 Sets
8 Reps
@9
6
Hip Abductor (Machine)
3 Sets
10 Reps
@9
Day 2
1
Incline Chest Press (Machine)
3 Sets
8 Reps
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
8 Reps
@10
3
Pec Deck (Machine)
3 Sets
8 Reps
@8
4
Lat Pulldown
2 Sets
8 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@7
6
Lateral Raise (Dumbbell)
4 Sets
8 Reps
@8