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Captain America MS Program

by Paul M.
2 athletes joined

Program Description

The following workout is inspired by Chris Evans’ portrayal of the iconic character and is aimed to help you build your own superhero physique.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 20, 2024 07:08
  • Last Edited
    Jun 18, 2025 12:11

Summary

Unleash your inner superhero with the Captain America MS Program, a comprehensive 12-week training plan designed for serious lifters. This program features four intense workouts per week, focusing on lower body strength and conditioning through a mix of barbell lifts, machine exercises, and cardio. Build explosive power with deadlifts, squats, and leg presses while enhancing your endurance with high-energy cardio sessions. Equip yourself with the tools to transform your physique and boost your performance—it's time to step up and become your own hero!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.8%
Hamstrings
12%
Glutes
10%
Triceps
8.5%
Front Delts
7.8%
Upper Back
7%
Abs
6.6%
Chest
6.5%
Lats
6.4%
Middle Delts
6%
Biceps
4.7%
Lower Back
3.3%
Calves
2.7%
Adductors
1.5%
Cardio
0.5%
Full-Body
0.5%
Abductors
0.3%
Forearms
0.3%
Rear Delts
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
5 mins
-
2
Squat (Barbell)
2
3
12 reps
5 reps
-
-
3
Deadlift (Barbell)
1
3
8 reps
5 reps
-
-
4
Jump Squat
2
-
5
Leg Extension
3
10 reps
-
6
Leg Curl
3
10 reps
-
7
Standing Calf Raise
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
5 mins
-
2
Squat (Barbell)
2
3
12 reps
5 reps
-
-
3
Deadlift (Barbell)
1
3
8 reps
5 reps
-
-
4
Jump Squat
2
-
5
Leg Extension
3
10 reps
-
6
Leg Curl
3
10 reps
-
7
Standing Calf Raise
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
5 mins
-
2
Squat (Barbell)
2
3
12 reps
5 reps
-
-
3
Deadlift (Barbell)
1
3
8 reps
5 reps
-
-
4
Jump Squat
2
-
5
Leg Extension
3
10 reps
-
6
Leg Curl
3
10 reps
-
7
Standing Calf Raise
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
5 mins
-
2
Squat (Barbell)
2
3
12 reps
5 reps
-
-
3
Deadlift (Barbell)
1
3
8 reps
5 reps
-
-
4
Jump Squat
2
-
5
Leg Extension
3
10 reps
-
6
Leg Curl
3
10 reps
-
7
Standing Calf Raise
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
5 mins
-
2
Squat (Barbell)
2
3
12 reps
5 reps
-
-
3
Deadlift (Barbell)
1
3
8 reps
5 reps
-
-
4
Jump Squat
2
-
5
Leg Extension
3
10 reps
-
6
Leg Curl
3
10 reps
-
7
Standing Calf Raise
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
5 mins
-
2
Squat (Barbell)
2
3
12 reps
5 reps
-
-
3
Deadlift (Barbell)
1
3
8 reps
5 reps
-
-
4
Jump Squat
2
-
5
Leg Extension
3
10 reps
-
6
Leg Curl
3
10 reps
-
7
Standing Calf Raise
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
5 mins
-
2
Squat (Barbell)
2
3
12 reps
5 reps
-
-
3
Deadlift (Barbell)
1
3
8 reps
5 reps
-
-
4
Jump Squat
2
-
5
Leg Extension
3
10 reps
-
6
Leg Curl
3
10 reps
-
7
Standing Calf Raise
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
5 mins
-
2
Squat (Barbell)
2
3
12 reps
5 reps
-
-
3
Deadlift (Barbell)
1
3
8 reps
5 reps
-
-
4
Jump Squat
2
-
5
Leg Extension
3
10 reps
-
6
Leg Curl
3
10 reps
-
7
Standing Calf Raise
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
5 mins
-
2
Squat (Barbell)
2
3
12 reps
5 reps
-
-
3
Deadlift (Barbell)
1
3
8 reps
5 reps
-
-
4
Jump Squat
2
-
5
Leg Extension
3
10 reps
-
6
Leg Curl
3
10 reps
-
7
Standing Calf Raise
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
5 mins
-
2
Squat (Barbell)
2
3
12 reps
5 reps
-
-
3
Deadlift (Barbell)
1
3
8 reps
5 reps
-
-
4
Jump Squat
2
-
5
Leg Extension
3
10 reps
-
6
Leg Curl
3
10 reps
-
7
Standing Calf Raise
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
5 mins
-
2
Squat (Barbell)
2
3
12 reps
5 reps
-
-
3
Deadlift (Barbell)
1
3
8 reps
5 reps
-
-
4
Jump Squat
2
-
5
Leg Extension
3
10 reps
-
6
Leg Curl
3
10 reps
-
7
Standing Calf Raise
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Punching Bag
1
5 mins
-
2
Squat (Barbell)
2
3
12 reps
5 reps
-
-
3
Deadlift (Barbell)
1
3
8 reps
5 reps
-
-
4
Jump Squat
2
-
5
Leg Extension
3
10 reps
-
6
Leg Curl
3
10 reps
-
7
Standing Calf Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
15 reps
-
2
Overhead Press (Barbell)
2
3
12 reps
8 reps
-
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lat Pulldown
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Push Up
3
15 reps
-
7
Seated Row (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
15 reps
-
2
Overhead Press (Barbell)
2
3
12 reps
8 reps
-
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lat Pulldown
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Push Up
3
15 reps
-
7
Seated Row (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
15 reps
-
2
Overhead Press (Barbell)
2
3
12 reps
8 reps
-
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lat Pulldown
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Push Up
3
15 reps
-
7
Seated Row (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
15 reps
-
2
Overhead Press (Barbell)
2
3
12 reps
8 reps
-
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lat Pulldown
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Push Up
3
15 reps
-
7
Seated Row (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
15 reps
-
2
Overhead Press (Barbell)
2
3
12 reps
8 reps
-
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lat Pulldown
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Push Up
3
15 reps
-
7
Seated Row (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
15 reps
-
2
Overhead Press (Barbell)
2
3
12 reps
8 reps
-
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lat Pulldown
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Push Up
3
15 reps
-
7
Seated Row (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
15 reps
-
2
Overhead Press (Barbell)
2
3
12 reps
8 reps
-
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lat Pulldown
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Push Up
3
15 reps
-
7
Seated Row (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
15 reps
-
2
Overhead Press (Barbell)
2
3
12 reps
8 reps
-
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lat Pulldown
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Push Up
3
15 reps
-
7
Seated Row (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
15 reps
-
2
Overhead Press (Barbell)
2
3
12 reps
8 reps
-
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lat Pulldown
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Push Up
3
15 reps
-
7
Seated Row (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
15 reps
-
2
Overhead Press (Barbell)
2
3
12 reps
8 reps
-
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lat Pulldown
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Push Up
3
15 reps
-
7
Seated Row (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
15 reps
-
2
Overhead Press (Barbell)
2
3
12 reps
8 reps
-
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lat Pulldown
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Push Up
3
15 reps
-
7
Seated Row (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
15 reps
-
2
Overhead Press (Barbell)
2
3
12 reps
8 reps
-
-
3
Incline Bench Press (Dumbbell)
4
8 reps
-
4
Lat Pulldown
3
12 reps
-
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Push Up
3
15 reps
-
7
Seated Row (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bike
1
-
2
Trap Bar Deadlift
2
3
12 reps
5 reps
-
-
3
Front Squat (Barbell)
1
3
10 reps
6 reps
-
-
4
Leg Press
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Jumping Lunges
3
-
7
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bike
1
-
2
Trap Bar Deadlift
2
3
12 reps
5 reps
-
-
3
Front Squat (Barbell)
1
3
10 reps
6 reps
-
-
4
Leg Press
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Jumping Lunges
3
-
7
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bike
1
-
2
Trap Bar Deadlift
2
3
12 reps
5 reps
-
-
3
Front Squat (Barbell)
1
3
10 reps
6 reps
-
-
4
Leg Press
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Jumping Lunges
3
-
7
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bike
1
-
2
Trap Bar Deadlift
2
3
12 reps
5 reps
-
-
3
Front Squat (Barbell)
1
3
10 reps
6 reps
-
-
4
Leg Press
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Jumping Lunges
3
-
7
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bike
1
-
2
Trap Bar Deadlift
2
3
12 reps
5 reps
-
-
3
Front Squat (Barbell)
1
3
10 reps
6 reps
-
-
4
Leg Press
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Jumping Lunges
3
-
7
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bike
1
-
2
Trap Bar Deadlift
2
3
12 reps
5 reps
-
-
3
Front Squat (Barbell)
1
3
10 reps
6 reps
-
-
4
Leg Press
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Jumping Lunges
3
-
7
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bike
1
-
2
Trap Bar Deadlift
2
3
12 reps
5 reps
-
-
3
Front Squat (Barbell)
1
3
10 reps
6 reps
-
-
4
Leg Press
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Jumping Lunges
3
-
7
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bike
1
-
2
Trap Bar Deadlift
2
3
12 reps
5 reps
-
-
3
Front Squat (Barbell)
1
3
10 reps
6 reps
-
-
4
Leg Press
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Jumping Lunges
3
-
7
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bike
1
-
2
Trap Bar Deadlift
2
3
12 reps
5 reps
-
-
3
Front Squat (Barbell)
1
3
10 reps
6 reps
-
-
4
Leg Press
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Jumping Lunges
3
-
7
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bike
1
-
2
Trap Bar Deadlift
2
3
12 reps
5 reps
-
-
3
Front Squat (Barbell)
1
3
10 reps
6 reps
-
-
4
Leg Press
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Jumping Lunges
3
-
7
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bike
1
-
2
Trap Bar Deadlift
2
3
12 reps
5 reps
-
-
3
Front Squat (Barbell)
1
3
10 reps
6 reps
-
-
4
Leg Press
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Jumping Lunges
3
-
7
Seated Calf Raise
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bike
1
-
2
Trap Bar Deadlift
2
3
12 reps
5 reps
-
-
3
Front Squat (Barbell)
1
3
10 reps
6 reps
-
-
4
Leg Press
3
12 reps
-
5
Lying Leg Curl
3
12 reps
-
6
Jumping Lunges
3
-
7
Seated Calf Raise
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
15 reps
-
2
Bent Over Row (Barbell)
2
3
12 reps
5 reps
-
-
3
Bench Press (Barbell)
2
3
12 reps
5 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Dumbbell Row
3
8 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
15 reps
-
2
Bent Over Row (Barbell)
2
3
12 reps
5 reps
-
-
3
Bench Press (Barbell)
2
3
12 reps
5 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Dumbbell Row
3
8 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
15 reps
-
2
Bent Over Row (Barbell)
2
3
12 reps
5 reps
-
-
3
Bench Press (Barbell)
2
3
12 reps
5 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Dumbbell Row
3
8 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
15 reps
-
2
Bent Over Row (Barbell)
2
3
12 reps
5 reps
-
-
3
Bench Press (Barbell)
2
3
12 reps
5 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Dumbbell Row
3
8 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
15 reps
-
2
Bent Over Row (Barbell)
2
3
12 reps
5 reps
-
-
3
Bench Press (Barbell)
2
3
12 reps
5 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Dumbbell Row
3
8 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
15 reps
-
2
Bent Over Row (Barbell)
2
3
12 reps
5 reps
-
-
3
Bench Press (Barbell)
2
3
12 reps
5 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Dumbbell Row
3
8 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
15 reps
-
2
Bent Over Row (Barbell)
2
3
12 reps
5 reps
-
-
3
Bench Press (Barbell)
2
3
12 reps
5 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Dumbbell Row
3
8 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
15 reps
-
2
Bent Over Row (Barbell)
2
3
12 reps
5 reps
-
-
3
Bench Press (Barbell)
2
3
12 reps
5 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Dumbbell Row
3
8 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
15 reps
-
2
Bent Over Row (Barbell)
2
3
12 reps
5 reps
-
-
3
Bench Press (Barbell)
2
3
12 reps
5 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Dumbbell Row
3
8 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
15 reps
-
2
Bent Over Row (Barbell)
2
3
12 reps
5 reps
-
-
3
Bench Press (Barbell)
2
3
12 reps
5 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Dumbbell Row
3
8 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
15 reps
-
2
Bent Over Row (Barbell)
2
3
12 reps
5 reps
-
-
3
Bench Press (Barbell)
2
3
12 reps
5 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Dumbbell Row
3
8 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
4
15 reps
-
2
Bent Over Row (Barbell)
2
3
12 reps
5 reps
-
-
3
Bench Press (Barbell)
2
3
12 reps
5 reps
-
-
4
Seated Shoulder Press (Dumbbell)
3
12 reps
-
5
Dumbbell Row
3
8 reps
-
6
Bicep Curl (Dumbbell)
3
10 reps
-
7
Tricep Rope Push Down (Cable)
3
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Punching Bag
1 Set
5 mins
-
2
Squat (Barbell)
2 Sets
3 Sets
12 Reps
5 Reps
-
-
3
Deadlift (Barbell)
1 Set
3 Sets
8 Reps
5 Reps
-
-
4
Jump Squat
2 Sets
-
5
Leg Extension
3 Sets
10 Reps
-
6
Leg Curl
3 Sets
10 Reps
-
7
Standing Calf Raise
2 Sets
15 Reps
-
Day 3
1
Bike
1 Set
-
2
Trap Bar Deadlift
2 Sets
3 Sets
12 Reps
5 Reps
-
-
3
Front Squat (Barbell)
1 Set
3 Sets
10 Reps
6 Reps
-
-
4
Leg Press
3 Sets
12 Reps
-
5
Lying Leg Curl
3 Sets
12 Reps
-
6
Jumping Lunges
3 Sets
-
7
Seated Calf Raise
3 Sets
-
Day 4
1
Cable Crunch
4 Sets
15 Reps
-
2
Bent Over Row (Barbell)
2 Sets
3 Sets
12 Reps
5 Reps
-
-
3
Bench Press (Barbell)
2 Sets
3 Sets
12 Reps
5 Reps
-
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
5
Dumbbell Row
3 Sets
8 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
7
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
Day 2
1
Cable Crunch
4 Sets
15 Reps
-
2
Overhead Press (Barbell)
2 Sets
3 Sets
12 Reps
8 Reps
-
-
3
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
-
4
Lat Pulldown
3 Sets
12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
6
Push Up
3 Sets
15 Reps
-
7
Seated Row (Machine)
3 Sets
-