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Finally i can recover

by John Rick

Program Description

**Finally I Can Recover: 16-Week Recovery Program** Embark on a transformative 16-week journey designed specifically for recovery and muscle rejuvenation. This program features a balanced mix of strength training and restorative cardio, with a focus on exercises like the Incline Bench Press and Wide Grip Lat Pulldown, ensuring that each muscle group is targeted effectively. Train four days a week, with a dedicated rest day to allow your body to recuperate and adapt. Get ready to enhance your performance and feel revitalized with every session!

Program Overview

  • Level
    Advanced
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 12, 2026 04:56
  • Last Edited
    Feb 13, 2026 06:17
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.7%
Upper Back
14.7%
Front Delts
13.5%
Lats
11%
Biceps
10.4%
Chest
9.8%
Middle Delts
9.8%
Forearms
7.4%
Rear Delts
4.9%
Other
3.7%
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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
Incline Bench Press (Smith Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Pec Deck (Machine)
2
-
4
Chest Supported Row (Machine)
2
-
5
Reverse Pec Deck
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Pec Deck (Machine)
2
-
4
Chest Supported Row (Machine)
2
-
5
Reverse Pec Deck
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Pec Deck (Machine)
2
-
4
Chest Supported Row (Machine)
2
-
5
Reverse Pec Deck
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Pec Deck (Machine)
2
-
4
Chest Supported Row (Machine)
2
-
5
Reverse Pec Deck
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Pec Deck (Machine)
2
-
4
Chest Supported Row (Machine)
2
-
5
Reverse Pec Deck
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Pec Deck (Machine)
2
-
4
Chest Supported Row (Machine)
2
-
5
Reverse Pec Deck
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Pec Deck (Machine)
2
-
4
Chest Supported Row (Machine)
2
-
5
Reverse Pec Deck
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Pec Deck (Machine)
2
-
4
Chest Supported Row (Machine)
2
-
5
Reverse Pec Deck
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Pec Deck (Machine)
2
-
4
Chest Supported Row (Machine)
2
-
5
Reverse Pec Deck
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Pec Deck (Machine)
2
-
4
Chest Supported Row (Machine)
2
-
5
Reverse Pec Deck
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Pec Deck (Machine)
2
-
4
Chest Supported Row (Machine)
2
-
5
Reverse Pec Deck
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Pec Deck (Machine)
2
-
4
Chest Supported Row (Machine)
2
-
5
Reverse Pec Deck
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Pec Deck (Machine)
2
-
4
Chest Supported Row (Machine)
2
-
5
Reverse Pec Deck
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Pec Deck (Machine)
2
-
4
Chest Supported Row (Machine)
2
-
5
Reverse Pec Deck
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Pec Deck (Machine)
2
-
4
Chest Supported Row (Machine)
2
-
5
Reverse Pec Deck
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Wide Grip Lat Pulldown
2
-
3
Pec Deck (Machine)
2
-
4
Chest Supported Row (Machine)
2
-
5
Reverse Pec Deck
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Hammer Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Wrist Curls
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Hammer Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Wrist Curls
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Hammer Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Wrist Curls
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Hammer Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Wrist Curls
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Hammer Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Wrist Curls
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Hammer Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Wrist Curls
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Hammer Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Wrist Curls
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Hammer Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Wrist Curls
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Hammer Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Wrist Curls
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Hammer Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Wrist Curls
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Hammer Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Wrist Curls
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Hammer Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Wrist Curls
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Hammer Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Wrist Curls
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Hammer Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Wrist Curls
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Hammer Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Wrist Curls
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Hammer Curl (Dumbbell)
2
-
4
Tricep Pushdown (Cable)
2
-
5
Wrist Curls
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Seated Row (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Chest Supported Row (Machine)
1
-
5
Shrug (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Seated Row (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Chest Supported Row (Machine)
1
-
5
Shrug (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Seated Row (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Chest Supported Row (Machine)
1
-
5
Shrug (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Seated Row (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Chest Supported Row (Machine)
1
-
5
Shrug (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Seated Row (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Chest Supported Row (Machine)
1
-
5
Shrug (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Seated Row (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Chest Supported Row (Machine)
1
-
5
Shrug (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Seated Row (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Chest Supported Row (Machine)
1
-
5
Shrug (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Seated Row (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Chest Supported Row (Machine)
1
-
5
Shrug (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Seated Row (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Chest Supported Row (Machine)
1
-
5
Shrug (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Seated Row (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Chest Supported Row (Machine)
1
-
5
Shrug (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Seated Row (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Chest Supported Row (Machine)
1
-
5
Shrug (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Seated Row (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Chest Supported Row (Machine)
1
-
5
Shrug (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Seated Row (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Chest Supported Row (Machine)
1
-
5
Shrug (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Seated Row (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Chest Supported Row (Machine)
1
-
5
Shrug (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Seated Row (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Chest Supported Row (Machine)
1
-
5
Shrug (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Seated Row (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Chest Supported Row (Machine)
1
-
5
Shrug (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Bicep Curl (Cable)
2
-
4
JM Press
2
-
5
Reverse Wrist Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Bicep Curl (Cable)
2
-
4
JM Press
2
-
5
Reverse Wrist Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Bicep Curl (Cable)
2
-
4
JM Press
2
-
5
Reverse Wrist Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Bicep Curl (Cable)
2
-
4
JM Press
2
-
5
Reverse Wrist Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Bicep Curl (Cable)
2
-
4
JM Press
2
-
5
Reverse Wrist Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Bicep Curl (Cable)
2
-
4
JM Press
2
-
5
Reverse Wrist Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Bicep Curl (Cable)
2
-
4
JM Press
2
-
5
Reverse Wrist Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Bicep Curl (Cable)
2
-
4
JM Press
2
-
5
Reverse Wrist Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Bicep Curl (Cable)
2
-
4
JM Press
2
-
5
Reverse Wrist Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Bicep Curl (Cable)
2
-
4
JM Press
2
-
5
Reverse Wrist Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Bicep Curl (Cable)
2
-
4
JM Press
2
-
5
Reverse Wrist Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Bicep Curl (Cable)
2
-
4
JM Press
2
-
5
Reverse Wrist Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Bicep Curl (Cable)
2
-
4
JM Press
2
-
5
Reverse Wrist Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Bicep Curl (Cable)
2
-
4
JM Press
2
-
5
Reverse Wrist Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Bicep Curl (Cable)
2
-
4
JM Press
2
-
5
Reverse Wrist Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Lateral Raise (Cable)
2
-
3
Bicep Curl (Cable)
2
-
4
JM Press
2
-
5
Reverse Wrist Curl (Dumbbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
-
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
-
2
Wide Grip Lat Pulldown
2 Sets
-
3
Pec Deck (Machine)
2 Sets
-
4
Chest Supported Row (Machine)
2 Sets
-
5
Reverse Pec Deck
2 Sets
-
Day 2
1
Shoulder Press (Machine)
2 Sets
-
2
Lateral Raise (Cable)
2 Sets
-
3
Hammer Curl (Dumbbell)
2 Sets
-
4
Tricep Pushdown (Cable)
2 Sets
-
5
Wrist Curls
2 Sets
-
Day 3
1
Walk
1 Set
-
Day 4
1
Wide Grip Lat Pulldown
2 Sets
-
2
Seated Row (Machine)
2 Sets
-
3
Chest Press (Machine)
2 Sets
-
4
Chest Supported Row (Machine)
1 Set
-
5
Shrug (Barbell)
2 Sets
-
Day 5
1
Shoulder Press (Machine)
2 Sets
-
2
Lateral Raise (Cable)
2 Sets
-
3
Bicep Curl (Cable)
2 Sets
-
4
JM Press
2 Sets
-
5
Reverse Wrist Curl (Dumbbell)
2 Sets
-
Day 6
1
Walk
1 Set
-
Day 7
1
Walk
1 Set
-