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BoostcampPNG

Jairo routin

by Adrián Delgado

Program Description

No se

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 06, 2025 05:07
  • Last Edited
    Oct 14, 2025 05:14
Muscle Engagement
Front
Back
MuscleSet
Chest
19.8%
Triceps
18.1%
Front Delts
12.1%
Upper Back
10.3%
Lats
10.3%
Biceps
8.6%
Middle Delts
4.3%
Quadriceps
4.3%
Glutes
2.6%
Hamstrings
2.6%
Calves
2.2%
Adductors
2.2%
Forearms
0.9%
Lower Back
0.9%
Abductors
0.4%
Abs
0.4%
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Hip Adductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Hip Adductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Hip Adductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Hip Adductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Hip Adductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Hip Adductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Hip Adductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Hip Adductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Hip Adductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Hip Adductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Hip Adductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Hip Adductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Hip Adductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Hip Adductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Hip Adductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Hip Adductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Hip Adductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Hip Adductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Week 1
1 / 18 Weeks
Day 1
1
Single Arm Row (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
2
Standing Pullover (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
3
Seated Row (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
4
Upright Row (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
6
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
5
Cable Crossover
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
Day 3
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
2
Hack Squat
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
3
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
4
Hip Adductor (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
Day 4
1
Single Arm Row (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
2
Standing Pullover (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
3
Seated Row (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
4
Upright Row (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
6
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
5
Cable Crossover
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-