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Shon 6 days/week

by Shon
1 athletes joined

Program Description

to get fit

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 26, 2025 09:04
  • Last Edited
    Sep 26, 2025 11:19
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.3%
Triceps
10.4%
Quadriceps
9.9%
Middle Delts
9%
Front Delts
9%
Lats
8.5%
Biceps
8%
Glutes
6.1%
Hamstrings
5.7%
Rear Delts
5.2%
Chest
4.7%
Calves
4.7%
Abs
3.3%
Lower Back
1.9%
Forearms
0.9%
Abductors
0.5%
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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
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Extension (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Dumbbell)
3
12 reps
-
4
Tricep Extension (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
12 reps
-
4
Reverse Pec Deck
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
12 reps
-
4
Reverse Pec Deck
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
12 reps
-
4
Reverse Pec Deck
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
12 reps
-
4
Reverse Pec Deck
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
12 reps
-
4
Reverse Pec Deck
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
12 reps
-
4
Reverse Pec Deck
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
12 reps
-
4
Reverse Pec Deck
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
12 reps
-
4
Reverse Pec Deck
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
12 reps
-
4
Reverse Pec Deck
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
12 reps
-
4
Reverse Pec Deck
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
12 reps
-
4
Reverse Pec Deck
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Single Arm Row (Dumbbell)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
12 reps
-
4
Reverse Pec Deck
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Seated Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
2
Leg Press
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Arnold Press
3
10 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Arnold Press
3
10 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Arnold Press
3
10 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Arnold Press
3
10 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Arnold Press
3
10 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Arnold Press
3
10 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Arnold Press
3
10 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Arnold Press
3
10 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Arnold Press
3
10 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Arnold Press
3
10 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Arnold Press
3
10 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Arnold Press
3
10 reps
-
3
Tricep Pushdown (Cable)
3
12 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
12 reps
-
4
Face Pull
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
12 reps
-
4
Face Pull
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
12 reps
-
4
Face Pull
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
12 reps
-
4
Face Pull
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
12 reps
-
4
Face Pull
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
12 reps
-
4
Face Pull
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
12 reps
-
4
Face Pull
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
12 reps
-
4
Face Pull
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
12 reps
-
4
Face Pull
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
12 reps
-
4
Face Pull
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
12 reps
-
4
Face Pull
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Chest Supported Row (Dumbbell)
3
10 reps
-
3
Bicep Curl (Dumbbell)
3
12 reps
-
4
Face Pull
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Plank
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
8 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
-
3
Standing Calf Raise
3
15 reps
-
4
Plank
3
1 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Reverse Pec Deck
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 3
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Leg Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Seated Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Arnold Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 5
1
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Face Pull
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 6
1
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
3
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
4
Plank
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-