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BoostcampPNG
Bro split 🦍
by Dev Gurunani
2 athletes joined
Program Description
The purpose is to lose weight and gain overall muscle
Program Overview
Level
Novice
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Jun 30, 2024 06:44
Last Edited
Jun 30, 2024 07:25
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Week 1
1 / 12 Weeks
Day 1
1
Push Up
3 Sets
15+ Reps
@10
2
Chest Fly (Cable)
3 Sets
15+ Reps
@10
3
Pec Deck (Machine)
3 Sets
15+ Reps
@10
4
Chest Fly (Machine)
3 Sets
15+ Reps
@10
5
Dip (Assisted)
3 Sets
15+ Reps
@10
6
Wrist Curls
3 Sets
25+ Reps
@10
7
Reverse Wrist Curl (Dumbbell)
2 Sets
1 Set
25+ Reps
25+ Reps
@10
@9.5
8
Reverse Wrist Curl (Barbell)
3 Sets
25+ Reps
@10
Day 3
1
Pull-Up (Assisted)
3 Sets
15+ Reps
@10
2
Barbell Row
3 Sets
1 Set
15+ Reps
@10
3
Lat Pulldown
3 Sets
15+ Reps
@10
4
Shrug (Dumbbell)
3 Sets
15+ Reps
@10
Day 2
1
Hammer Curl
3 Sets
15+ Reps
@10
2
Skull Crusher
2 Sets
1 Set
15+ Reps
15+ Reps
@10
@9
3
Spider Curl
3 Sets
15+ Reps
@10
4
Tricep Rope Push Down (Cable)
3 Sets
15+ Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
15+ Reps
@10
6
Decline Crunch
3 Sets
15+ Reps
@10
Day 5
1
Hammer Curl
3 Sets
15+ Reps
@10
2
Skull Crusher
2 Sets
1 Set
15+ Reps
15+ Reps
@10
@9
3
Spider Curl
3 Sets
15+ Reps
@10
4
Tricep Rope Push Down (Cable)
3 Sets
15+ Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
15+ Reps
@10
6
Decline Crunch
3 Sets
15+ Reps
@10
Day 4
1
Rear Delt Fly (Dumbbell)
3 Sets
15+ Reps
@10
2
Lateral Raise (Dumbbell)
3 Sets
15+ Reps
@10
3
Upright Row (Barbell)
3 Sets
15+ Reps
@10
4
Seated Overhead Press (Barbell)
3 Sets
15+ Reps
@10
5
Decline Crunch
3 Sets
15+ Reps
@10
Day 6
1
Hip Abductor (Machine)
3 Sets
15+ Reps
@10
2
Hip Adductor (Machine)
1 Set
1 Set
1 Set
15+ Reps
15+ Reps
15+ Reps
@9.5
@9
@10
3
Leg Extension
2 Sets
1 Set
15+ Reps
15+ Reps
@9
@10
4
Leg Press (45 Degrees)
3 Sets
15+ Reps
@10
5
Lying Leg Curl
3 Sets
15+ Reps
@10
6
Standing Calf Raise
3 Sets
15+ Reps
@10
Day 1
1
Push Up
3 Sets
15+ Reps
@10
2
Chest Fly (Cable)
3 Sets
15+ Reps
@10
3
Pec Deck (Machine)
3 Sets
15+ Reps
@10
4
Chest Fly (Machine)
3 Sets
15+ Reps
@10
5
Dip (Assisted)
3 Sets
15+ Reps
@10
6
Wrist Curls
3 Sets
25+ Reps
@10
7
Reverse Wrist Curl (Dumbbell)
2 Sets
1 Set
25+ Reps
25+ Reps
@10
@9.5
8
Reverse Wrist Curl (Barbell)
3 Sets
25+ Reps
@10
Day 2
1
Hammer Curl
3 Sets
15+ Reps
@10
2
Skull Crusher
2 Sets
1 Set
15+ Reps
15+ Reps
@10
@9
3
Spider Curl
3 Sets
15+ Reps
@10
4
Tricep Rope Push Down (Cable)
3 Sets
15+ Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
15+ Reps
@10
6
Decline Crunch
3 Sets
15+ Reps
@10
Day 3
1
Pull-Up (Assisted)
3 Sets
15+ Reps
@10
2
Barbell Row
3 Sets
1 Set
15+ Reps
@10
3
Lat Pulldown
3 Sets
15+ Reps
@10
4
Shrug (Dumbbell)
3 Sets
15+ Reps
@10
Day 4
1
Rear Delt Fly (Dumbbell)
3 Sets
15+ Reps
@10
2
Lateral Raise (Dumbbell)
3 Sets
15+ Reps
@10
3
Upright Row (Barbell)
3 Sets
15+ Reps
@10
4
Seated Overhead Press (Barbell)
3 Sets
15+ Reps
@10
5
Decline Crunch
3 Sets
15+ Reps
@10
Day 5
1
Hammer Curl
3 Sets
15+ Reps
@10
2
Skull Crusher
2 Sets
1 Set
15+ Reps
15+ Reps
@10
@9
3
Spider Curl
3 Sets
15+ Reps
@10
4
Tricep Rope Push Down (Cable)
3 Sets
15+ Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
15+ Reps
@10
6
Decline Crunch
3 Sets
15+ Reps
@10
Day 6
1
Hip Abductor (Machine)
3 Sets
15+ Reps
@10
2
Hip Adductor (Machine)
1 Set
1 Set
1 Set
15+ Reps
15+ Reps
15+ Reps
@9.5
@9
@10
3
Leg Extension
2 Sets
1 Set
15+ Reps
15+ Reps
@9
@10
4
Leg Press (45 Degrees)
3 Sets
15+ Reps
@10
5
Lying Leg Curl
3 Sets
15+ Reps
@10
6
Standing Calf Raise
3 Sets
15+ Reps
@10
Day 1
1
Push Up
3 Sets
15+ Reps
@10
2
Chest Fly (Cable)
3 Sets
15+ Reps
@10
3
Pec Deck (Machine)
3 Sets
15+ Reps
@10
4
Chest Fly (Machine)
3 Sets
15+ Reps
@10
5
Dip (Assisted)
3 Sets
15+ Reps
@10
6
Wrist Curls
3 Sets
25+ Reps
@10
7
Reverse Wrist Curl (Dumbbell)
2 Sets
1 Set
25+ Reps
25+ Reps
@10
@9.5
8
Reverse Wrist Curl (Barbell)
3 Sets
25+ Reps
@10
Day 2
1
Hammer Curl
3 Sets
15+ Reps
@10
2
Skull Crusher
2 Sets
1 Set
15+ Reps
15+ Reps
@10
@9
3
Spider Curl
3 Sets
15+ Reps
@10
4
Tricep Rope Push Down (Cable)
3 Sets
15+ Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
15+ Reps
@10
6
Decline Crunch
3 Sets
15+ Reps
@10
Day 3
1
Pull-Up (Assisted)
3 Sets
15+ Reps
@10
2
Barbell Row
3 Sets
1 Set
15+ Reps
@10
3
Lat Pulldown
3 Sets
15+ Reps
@10
4
Shrug (Dumbbell)
3 Sets
15+ Reps
@10
Day 4
1
Rear Delt Fly (Dumbbell)
3 Sets
15+ Reps
@10
2
Lateral Raise (Dumbbell)
3 Sets
15+ Reps
@10
3
Upright Row (Barbell)
3 Sets
15+ Reps
@10
4
Seated Overhead Press (Barbell)
3 Sets
15+ Reps
@10
5
Decline Crunch
3 Sets
15+ Reps
@10
Day 5
1
Hammer Curl
3 Sets
15+ Reps
@10
2
Skull Crusher
2 Sets
1 Set
15+ Reps
15+ Reps
@10
@9
3
Spider Curl
3 Sets
15+ Reps
@10
4
Tricep Rope Push Down (Cable)
3 Sets
15+ Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
15+ Reps
@10
6
Decline Crunch
3 Sets
15+ Reps
@10
Day 6
1
Hip Abductor (Machine)
3 Sets
15+ Reps
@10
2
Hip Adductor (Machine)
1 Set
1 Set
1 Set
15+ Reps
15+ Reps
15+ Reps
@9.5
@9
@10
3
Leg Extension
2 Sets
1 Set
15+ Reps
15+ Reps
@9
@10
4
Leg Press (45 Degrees)
3 Sets
15+ Reps
@10
5
Lying Leg Curl
3 Sets
15+ Reps
@10
6
Standing Calf Raise
3 Sets
15+ Reps
@10
Day 1
1
Push Up
3 Sets
15+ Reps
@10
2
Chest Fly (Cable)
3 Sets
15+ Reps
@10
3
Pec Deck (Machine)
3 Sets
15+ Reps
@10
4
Chest Fly (Machine)
3 Sets
15+ Reps
@10
5
Dip (Assisted)
3 Sets
15+ Reps
@10
6
Wrist Curls
3 Sets
25+ Reps
@10
7
Reverse Wrist Curl (Dumbbell)
2 Sets
1 Set
25+ Reps
25+ Reps
@10
@9.5
8
Reverse Wrist Curl (Barbell)
3 Sets
25+ Reps
@10
Day 2
1
Hammer Curl
3 Sets
15+ Reps
@10
2
Skull Crusher
2 Sets
1 Set
15+ Reps
15+ Reps
@10
@9
3
Spider Curl
3 Sets
15+ Reps
@10
4
Tricep Rope Push Down (Cable)
3 Sets
15+ Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
15+ Reps
@10
6
Decline Crunch
3 Sets
15+ Reps
@10
Day 3
1
Pull-Up (Assisted)
3 Sets
15+ Reps
@10
2
Barbell Row
3 Sets
1 Set
15+ Reps
@10
3
Lat Pulldown
3 Sets
15+ Reps
@10
4
Shrug (Dumbbell)
3 Sets
15+ Reps
@10
Day 4
1
Rear Delt Fly (Dumbbell)
3 Sets
15+ Reps
@10
2
Lateral Raise (Dumbbell)
3 Sets
15+ Reps
@10
3
Upright Row (Barbell)
3 Sets
15+ Reps
@10
4
Seated Overhead Press (Barbell)
3 Sets
15+ Reps
@10
5
Decline Crunch
3 Sets
15+ Reps
@10
Day 5
1
Hammer Curl
3 Sets
15+ Reps
@10
2
Skull Crusher
2 Sets
1 Set
15+ Reps
15+ Reps
@10
@9
3
Spider Curl
3 Sets
15+ Reps
@10
4
Tricep Rope Push Down (Cable)
3 Sets
15+ Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
15+ Reps
@10
6
Decline Crunch
3 Sets
15+ Reps
@10
Day 6
1
Hip Abductor (Machine)
3 Sets
15+ Reps
@10
2
Hip Adductor (Machine)
1 Set
1 Set
1 Set
15+ Reps
15+ Reps
15+ Reps
@9.5
@9
@10
3
Leg Extension
2 Sets
1 Set
15+ Reps
15+ Reps
@9
@10
4
Leg Press (45 Degrees)
3 Sets
15+ Reps
@10
5
Lying Leg Curl
3 Sets
15+ Reps
@10
6
Standing Calf Raise
3 Sets
15+ Reps
@10
Day 1
1
Push Up
3 Sets
15+ Reps
@10
2
Chest Fly (Cable)
3 Sets
15+ Reps
@10
3
Pec Deck (Machine)
3 Sets
15+ Reps
@10
4
Chest Fly (Machine)
3 Sets
15+ Reps
@10
5
Dip (Assisted)
3 Sets
15+ Reps
@10
6
Wrist Curls
3 Sets
25+ Reps
@10
7
Reverse Wrist Curl (Dumbbell)
2 Sets
1 Set
25+ Reps
25+ Reps
@10
@9.5
8
Reverse Wrist Curl (Barbell)
3 Sets
25+ Reps
@10
Day 2
1
Hammer Curl
3 Sets
15+ Reps
@10
2
Skull Crusher
2 Sets
1 Set
15+ Reps
15+ Reps
@10
@9
3
Spider Curl
3 Sets
15+ Reps
@10
4
Tricep Rope Push Down (Cable)
3 Sets
15+ Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
15+ Reps
@10
6
Decline Crunch
3 Sets
15+ Reps
@10
Day 3
1
Pull-Up (Assisted)
3 Sets
15+ Reps
@10
2
Barbell Row
3 Sets
1 Set
15+ Reps
@10
3
Lat Pulldown
3 Sets
15+ Reps
@10
4
Shrug (Dumbbell)
3 Sets
15+ Reps
@10
Day 4
1
Rear Delt Fly (Dumbbell)
3 Sets
15+ Reps
@10
2
Lateral Raise (Dumbbell)
3 Sets
15+ Reps
@10
3
Upright Row (Barbell)
3 Sets
15+ Reps
@10
4
Seated Overhead Press (Barbell)
3 Sets
15+ Reps
@10
5
Decline Crunch
3 Sets
15+ Reps
@10
Day 5
1
Hammer Curl
3 Sets
15+ Reps
@10
2
Skull Crusher
2 Sets
1 Set
15+ Reps
15+ Reps
@10
@9
3
Spider Curl
3 Sets
15+ Reps
@10
4
Tricep Rope Push Down (Cable)
3 Sets
15+ Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
15+ Reps
@10
6
Decline Crunch
3 Sets
15+ Reps
@10
Day 6
1
Hip Abductor (Machine)
3 Sets
15+ Reps
@10
2
Hip Adductor (Machine)
1 Set
1 Set
1 Set
15+ Reps
15+ Reps
15+ Reps
@9.5
@9
@10
3
Leg Extension
2 Sets
1 Set
15+ Reps
15+ Reps
@9
@10
4
Leg Press (45 Degrees)
3 Sets
15+ Reps
@10
5
Lying Leg Curl
3 Sets
15+ Reps
@10
6
Standing Calf Raise
3 Sets
15+ Reps
@10
Day 1
1
Push Up
3 Sets
15+ Reps
@10
2
Chest Fly (Cable)
3 Sets
15+ Reps
@10
3
Pec Deck (Machine)
3 Sets
15+ Reps
@10
4
Chest Fly (Machine)
3 Sets
15+ Reps
@10
5
Dip (Assisted)
3 Sets
15+ Reps
@10
6
Wrist Curls
3 Sets
25+ Reps
@10
7
Reverse Wrist Curl (Dumbbell)
2 Sets
1 Set
25+ Reps
25+ Reps
@10
@9.5
8
Reverse Wrist Curl (Barbell)
3 Sets
25+ Reps
@10
Day 2
1
Hammer Curl
3 Sets
15+ Reps
@10
2
Skull Crusher
2 Sets
1 Set
15+ Reps
15+ Reps
@10
@9
3
Spider Curl
3 Sets
15+ Reps
@10
4
Tricep Rope Push Down (Cable)
3 Sets
15+ Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
15+ Reps
@10
6
Decline Crunch
3 Sets
15+ Reps
@10
Day 3
1
Pull-Up (Assisted)
3 Sets
15+ Reps
@10
2
Barbell Row
3 Sets
1 Set
15+ Reps
@10
3
Lat Pulldown
3 Sets
15+ Reps
@10
4
Shrug (Dumbbell)
3 Sets
15+ Reps
@10
Day 4
1
Rear Delt Fly (Dumbbell)
3 Sets
15+ Reps
@10
2
Lateral Raise (Dumbbell)
3 Sets
15+ Reps
@10
3
Upright Row (Barbell)
3 Sets
15+ Reps
@10
4
Seated Overhead Press (Barbell)
3 Sets
15+ Reps
@10
5
Decline Crunch
3 Sets
15+ Reps
@10
Day 5
1
Hammer Curl
3 Sets
15+ Reps
@10
2
Skull Crusher
2 Sets
1 Set
15+ Reps
15+ Reps
@10
@9
3
Spider Curl
3 Sets
15+ Reps
@10
4
Tricep Rope Push Down (Cable)
3 Sets
15+ Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
15+ Reps
@10
6
Decline Crunch
3 Sets
15+ Reps
@10
Day 6
1
Hip Abductor (Machine)
3 Sets
15+ Reps
@10
2
Hip Adductor (Machine)
1 Set
1 Set
1 Set
15+ Reps
15+ Reps
15+ Reps
@9.5
@9
@10
3
Leg Extension
2 Sets
1 Set
15+ Reps
15+ Reps
@9
@10
4
Leg Press (45 Degrees)
3 Sets
15+ Reps
@10
5
Lying Leg Curl
3 Sets
15+ Reps
@10
6
Standing Calf Raise
3 Sets
15+ Reps
@10
Day 1
1
Push Up
3 Sets
15+ Reps
@10
2
Chest Fly (Cable)
3 Sets
15+ Reps
@10
3
Pec Deck (Machine)
3 Sets
15+ Reps
@10
4
Chest Fly (Machine)
3 Sets
15+ Reps
@10
5
Dip (Assisted)
3 Sets
15+ Reps
@10
6
Wrist Curls
3 Sets
25+ Reps
@10
7
Reverse Wrist Curl (Dumbbell)
2 Sets
1 Set
25+ Reps
25+ Reps
@10
@9.5
8
Reverse Wrist Curl (Barbell)
3 Sets
25+ Reps
@10
Day 2
1
Hammer Curl
3 Sets
15+ Reps
@10
2
Skull Crusher
2 Sets
1 Set
15+ Reps
15+ Reps
@10
@9
3
Spider Curl
3 Sets
15+ Reps
@10
4
Tricep Rope Push Down (Cable)
3 Sets
15+ Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
15+ Reps
@10
6
Decline Crunch
3 Sets
15+ Reps
@10
Day 3
1
Pull-Up (Assisted)
3 Sets
15+ Reps
@10
2
Barbell Row
3 Sets
1 Set
15+ Reps
@10
3
Lat Pulldown
3 Sets
15+ Reps
@10
4
Shrug (Dumbbell)
3 Sets
15+ Reps
@10
Day 4
1
Rear Delt Fly (Dumbbell)
3 Sets
15+ Reps
@10
2
Lateral Raise (Dumbbell)
3 Sets
15+ Reps
@10
3
Upright Row (Barbell)
3 Sets
15+ Reps
@10
4
Seated Overhead Press (Barbell)
3 Sets
15+ Reps
@10
5
Decline Crunch
3 Sets
15+ Reps
@10
Day 5
1
Hammer Curl
3 Sets
15+ Reps
@10
2
Skull Crusher
2 Sets
1 Set
15+ Reps
15+ Reps
@10
@9
3
Spider Curl
3 Sets
15+ Reps
@10
4
Tricep Rope Push Down (Cable)
3 Sets
15+ Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
15+ Reps
@10
6
Decline Crunch
3 Sets
15+ Reps
@10
Day 6
1
Hip Abductor (Machine)
3 Sets
15+ Reps
@10
2
Hip Adductor (Machine)
1 Set
1 Set
1 Set
15+ Reps
15+ Reps
15+ Reps
@9.5
@9
@10
3
Leg Extension
2 Sets
1 Set
15+ Reps
15+ Reps
@9
@10
4
Leg Press (45 Degrees)
3 Sets
15+ Reps
@10
5
Lying Leg Curl
3 Sets
15+ Reps
@10
6
Standing Calf Raise
3 Sets
15+ Reps
@10
Day 1
1
Push Up
3 Sets
15+ Reps
@10
2
Chest Fly (Cable)
3 Sets
15+ Reps
@10
3
Pec Deck (Machine)
3 Sets
15+ Reps
@10
4
Chest Fly (Machine)
3 Sets
15+ Reps
@10
5
Dip (Assisted)
3 Sets
15+ Reps
@10
6
Wrist Curls
3 Sets
25+ Reps
@10
7
Reverse Wrist Curl (Dumbbell)
2 Sets
1 Set
25+ Reps
25+ Reps
@10
@9.5
8
Reverse Wrist Curl (Barbell)
3 Sets
25+ Reps
@10
Day 2
1
Hammer Curl
3 Sets
15+ Reps
@10
2
Skull Crusher
2 Sets
1 Set
15+ Reps
15+ Reps
@10
@9
3
Spider Curl
3 Sets
15+ Reps
@10
4
Tricep Rope Push Down (Cable)
3 Sets
15+ Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
15+ Reps
@10
6
Decline Crunch
3 Sets
15+ Reps
@10
Day 3
1
Pull-Up (Assisted)
3 Sets
15+ Reps
@10
2
Barbell Row
3 Sets
1 Set
15+ Reps
@10
3
Lat Pulldown
3 Sets
15+ Reps
@10
4
Shrug (Dumbbell)
3 Sets
15+ Reps
@10
Day 4
1
Rear Delt Fly (Dumbbell)
3 Sets
15+ Reps
@10
2
Lateral Raise (Dumbbell)
3 Sets
15+ Reps
@10
3
Upright Row (Barbell)
3 Sets
15+ Reps
@10
4
Seated Overhead Press (Barbell)
3 Sets
15+ Reps
@10
5
Decline Crunch
3 Sets
15+ Reps
@10
Day 5
1
Hammer Curl
3 Sets
15+ Reps
@10
2
Skull Crusher
2 Sets
1 Set
15+ Reps
15+ Reps
@10
@9
3
Spider Curl
3 Sets
15+ Reps
@10
4
Tricep Rope Push Down (Cable)
3 Sets
15+ Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
15+ Reps
@10
6
Decline Crunch
3 Sets
15+ Reps
@10
Day 6
1
Hip Abductor (Machine)
3 Sets
15+ Reps
@10
2
Hip Adductor (Machine)
1 Set
1 Set
1 Set
15+ Reps
15+ Reps
15+ Reps
@9.5
@9
@10
3
Leg Extension
2 Sets
1 Set
15+ Reps
15+ Reps
@9
@10
4
Leg Press (45 Degrees)
3 Sets
15+ Reps
@10
5
Lying Leg Curl
3 Sets
15+ Reps
@10
6
Standing Calf Raise
3 Sets
15+ Reps
@10
Day 1
1
Push Up
3 Sets
15+ Reps
@10
2
Chest Fly (Cable)
3 Sets
15+ Reps
@10
3
Pec Deck (Machine)
3 Sets
15+ Reps
@10
4
Chest Fly (Machine)
3 Sets
15+ Reps
@10
5
Dip (Assisted)
3 Sets
15+ Reps
@10
6
Wrist Curls
3 Sets
25+ Reps
@10
7
Reverse Wrist Curl (Dumbbell)
2 Sets
1 Set
25+ Reps
25+ Reps
@10
@9.5
8
Reverse Wrist Curl (Barbell)
3 Sets
25+ Reps
@10
Day 2
1
Hammer Curl
3 Sets
15+ Reps
@10
2
Skull Crusher
2 Sets
1 Set
15+ Reps
15+ Reps
@10
@9
3
Spider Curl
3 Sets
15+ Reps
@10
4
Tricep Rope Push Down (Cable)
3 Sets
15+ Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
15+ Reps
@10
6
Decline Crunch
3 Sets
15+ Reps
@10
Day 3
1
Pull-Up (Assisted)
3 Sets
15+ Reps
@10
2
Barbell Row
3 Sets
1 Set
15+ Reps
@10
3
Lat Pulldown
3 Sets
15+ Reps
@10
4
Shrug (Dumbbell)
3 Sets
15+ Reps
@10
Day 4
1
Rear Delt Fly (Dumbbell)
3 Sets
15+ Reps
@10
2
Lateral Raise (Dumbbell)
3 Sets
15+ Reps
@10
3
Upright Row (Barbell)
3 Sets
15+ Reps
@10
4
Seated Overhead Press (Barbell)
3 Sets
15+ Reps
@10
5
Decline Crunch
3 Sets
15+ Reps
@10
Day 5
1
Hammer Curl
3 Sets
15+ Reps
@10
2
Skull Crusher
2 Sets
1 Set
15+ Reps
15+ Reps
@10
@9
3
Spider Curl
3 Sets
15+ Reps
@10
4
Tricep Rope Push Down (Cable)
3 Sets
15+ Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
15+ Reps
@10
6
Decline Crunch
3 Sets
15+ Reps
@10
Day 6
1
Hip Abductor (Machine)
3 Sets
15+ Reps
@10
2
Hip Adductor (Machine)
1 Set
1 Set
1 Set
15+ Reps
15+ Reps
15+ Reps
@9.5
@9
@10
3
Leg Extension
2 Sets
1 Set
15+ Reps
15+ Reps
@9
@10
4
Leg Press (45 Degrees)
3 Sets
15+ Reps
@10
5
Lying Leg Curl
3 Sets
15+ Reps
@10
6
Standing Calf Raise
3 Sets
15+ Reps
@10
Day 1
1
Push Up
3 Sets
15+ Reps
@10
2
Chest Fly (Cable)
3 Sets
15+ Reps
@10
3
Pec Deck (Machine)
3 Sets
15+ Reps
@10
4
Chest Fly (Machine)
3 Sets
15+ Reps
@10
5
Dip (Assisted)
3 Sets
15+ Reps
@10
6
Wrist Curls
3 Sets
25+ Reps
@10
7
Reverse Wrist Curl (Dumbbell)
2 Sets
1 Set
25+ Reps
25+ Reps
@10
@9.5
8
Reverse Wrist Curl (Barbell)
3 Sets
25+ Reps
@10
Day 2
1
Hammer Curl
3 Sets
15+ Reps
@10
2
Skull Crusher
2 Sets
1 Set
15+ Reps
15+ Reps
@10
@9
3
Spider Curl
3 Sets
15+ Reps
@10
4
Tricep Rope Push Down (Cable)
3 Sets
15+ Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
15+ Reps
@10
6
Decline Crunch
3 Sets
15+ Reps
@10
Day 3
1
Pull-Up (Assisted)
3 Sets
15+ Reps
@10
2
Barbell Row
3 Sets
1 Set
15+ Reps
@10
3
Lat Pulldown
3 Sets
15+ Reps
@10
4
Shrug (Dumbbell)
3 Sets
15+ Reps
@10
Day 4
1
Rear Delt Fly (Dumbbell)
3 Sets
15+ Reps
@10
2
Lateral Raise (Dumbbell)
3 Sets
15+ Reps
@10
3
Upright Row (Barbell)
3 Sets
15+ Reps
@10
4
Seated Overhead Press (Barbell)
3 Sets
15+ Reps
@10
5
Decline Crunch
3 Sets
15+ Reps
@10
Day 5
1
Hammer Curl
3 Sets
15+ Reps
@10
2
Skull Crusher
2 Sets
1 Set
15+ Reps
15+ Reps
@10
@9
3
Spider Curl
3 Sets
15+ Reps
@10
4
Tricep Rope Push Down (Cable)
3 Sets
15+ Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
15+ Reps
@10
6
Decline Crunch
3 Sets
15+ Reps
@10
Day 6
1
Hip Abductor (Machine)
3 Sets
15+ Reps
@10
2
Hip Adductor (Machine)
1 Set
1 Set
1 Set
15+ Reps
15+ Reps
15+ Reps
@9.5
@9
@10
3
Leg Extension
2 Sets
1 Set
15+ Reps
15+ Reps
@9
@10
4
Leg Press (45 Degrees)
3 Sets
15+ Reps
@10
5
Lying Leg Curl
3 Sets
15+ Reps
@10
6
Standing Calf Raise
3 Sets
15+ Reps
@10
Day 1
1
Push Up
3 Sets
15+ Reps
@10
2
Chest Fly (Cable)
3 Sets
15+ Reps
@10
3
Pec Deck (Machine)
3 Sets
15+ Reps
@10
4
Chest Fly (Machine)
3 Sets
15+ Reps
@10
5
Dip (Assisted)
3 Sets
15+ Reps
@10
6
Wrist Curls
3 Sets
25+ Reps
@10
7
Reverse Wrist Curl (Dumbbell)
2 Sets
1 Set
25+ Reps
25+ Reps
@10
@9.5
8
Reverse Wrist Curl (Barbell)
3 Sets
25+ Reps
@10
Day 2
1
Hammer Curl
3 Sets
15+ Reps
@10
2
Skull Crusher
2 Sets
1 Set
15+ Reps
15+ Reps
@10
@9
3
Spider Curl
3 Sets
15+ Reps
@10
4
Tricep Rope Push Down (Cable)
3 Sets
15+ Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
15+ Reps
@10
6
Decline Crunch
3 Sets
15+ Reps
@10
Day 3
1
Pull-Up (Assisted)
3 Sets
15+ Reps
@10
2
Barbell Row
3 Sets
1 Set
15+ Reps
@10
3
Lat Pulldown
3 Sets
15+ Reps
@10
4
Shrug (Dumbbell)
3 Sets
15+ Reps
@10
Day 4
1
Rear Delt Fly (Dumbbell)
3 Sets
15+ Reps
@10
2
Lateral Raise (Dumbbell)
3 Sets
15+ Reps
@10
3
Upright Row (Barbell)
3 Sets
15+ Reps
@10
4
Seated Overhead Press (Barbell)
3 Sets
15+ Reps
@10
5
Decline Crunch
3 Sets
15+ Reps
@10
Day 5
1
Hammer Curl
3 Sets
15+ Reps
@10
2
Skull Crusher
2 Sets
1 Set
15+ Reps
15+ Reps
@10
@9
3
Spider Curl
3 Sets
15+ Reps
@10
4
Tricep Rope Push Down (Cable)
3 Sets
15+ Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
15+ Reps
@10
6
Decline Crunch
3 Sets
15+ Reps
@10
Day 6
1
Hip Abductor (Machine)
3 Sets
15+ Reps
@10
2
Hip Adductor (Machine)
1 Set
1 Set
1 Set
15+ Reps
15+ Reps
15+ Reps
@9.5
@9
@10
3
Leg Extension
2 Sets
1 Set
15+ Reps
15+ Reps
@9
@10
4
Leg Press (45 Degrees)
3 Sets
15+ Reps
@10
5
Lying Leg Curl
3 Sets
15+ Reps
@10
6
Standing Calf Raise
3 Sets
15+ Reps
@10
Day 1
1
Push Up
3 Sets
15+ Reps
@10
2
Chest Fly (Cable)
3 Sets
15+ Reps
@10
3
Pec Deck (Machine)
3 Sets
15+ Reps
@10
4
Chest Fly (Machine)
3 Sets
15+ Reps
@10
5
Dip (Assisted)
3 Sets
15+ Reps
@10
6
Wrist Curls
3 Sets
25+ Reps
@10
7
Reverse Wrist Curl (Dumbbell)
2 Sets
1 Set
25+ Reps
25+ Reps
@10
@9.5
8
Reverse Wrist Curl (Barbell)
3 Sets
25+ Reps
@10
Day 2
1
Hammer Curl
3 Sets
15+ Reps
@10
2
Skull Crusher
2 Sets
1 Set
15+ Reps
15+ Reps
@10
@9
3
Spider Curl
3 Sets
15+ Reps
@10
4
Tricep Rope Push Down (Cable)
3 Sets
15+ Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
15+ Reps
@10
6
Decline Crunch
3 Sets
15+ Reps
@10
Day 3
1
Pull-Up (Assisted)
3 Sets
15+ Reps
@10
2
Barbell Row
3 Sets
1 Set
15+ Reps
@10
3
Lat Pulldown
3 Sets
15+ Reps
@10
4
Shrug (Dumbbell)
3 Sets
15+ Reps
@10
Day 4
1
Rear Delt Fly (Dumbbell)
3 Sets
15+ Reps
@10
2
Lateral Raise (Dumbbell)
3 Sets
15+ Reps
@10
3
Upright Row (Barbell)
3 Sets
15+ Reps
@10
4
Seated Overhead Press (Barbell)
3 Sets
15+ Reps
@10
5
Decline Crunch
3 Sets
15+ Reps
@10
Day 5
1
Hammer Curl
3 Sets
15+ Reps
@10
2
Skull Crusher
2 Sets
1 Set
15+ Reps
15+ Reps
@10
@9
3
Spider Curl
3 Sets
15+ Reps
@10
4
Tricep Rope Push Down (Cable)
3 Sets
15+ Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
15+ Reps
@10
6
Decline Crunch
3 Sets
15+ Reps
@10
Day 6
1
Hip Abductor (Machine)
3 Sets
15+ Reps
@10
2
Hip Adductor (Machine)
1 Set
1 Set
1 Set
15+ Reps
15+ Reps
15+ Reps
@9.5
@9
@10
3
Leg Extension
2 Sets
1 Set
15+ Reps
15+ Reps
@9
@10
4
Leg Press (45 Degrees)
3 Sets
15+ Reps
@10
5
Lying Leg Curl
3 Sets
15+ Reps
@10
6
Standing Calf Raise
3 Sets
15+ Reps
@10