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Man Boobs

by Brian J.
1 athletes joined

Program Description

ALL SETS TO FAILURE!!! Transform your physique with the "Man Boobs" program, a comprehensive 18-week journey designed for intermediate lifters. Training three days a week, you'll blend bodybuilding and powerbuilding techniques to target chest development and overall upper body strength. Utilizing a full gym setup, this program emphasizes effective bodyweight exercises alongside traditional lifts, ensuring balanced muscle growth and improved performance. Get ready to conquer your fitness goals and redefine your upper body!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    40 minutes
  • Created
    Sep 16, 2025 07:10
  • Last Edited
    Sep 16, 2025 07:14
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.7%
Chest
9.4%
Biceps
9.4%
Front Delts
8.7%
Upper Back
7.9%
Middle Delts
7.2%
Quadriceps
7.2%
Abs
6.9%
Lats
6.5%
Hamstrings
5.8%
Forearms
5.1%
Rear Delts
4.3%
Calves
3.6%
Glutes
2.9%
Adductors
1.4%
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8 reps
-
2
Concentration Curl
2
8 reps
-
3
Tricep Pushdown (Cable)
2
8 reps
-
4
Reverse Pec Deck
2
8 reps
-
5
Dip (Bodyweight)
2
10 reps
-
6
Preacher Curl (Barbell)
2
8 reps
-
7
Overhead Press (Machine)
2
8 reps
-
8
Dead Hang
1
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8 reps
-
2
Concentration Curl
2
8 reps
-
3
Tricep Pushdown (Cable)
2
8 reps
-
4
Reverse Pec Deck
2
8 reps
-
5
Dip (Bodyweight)
2
10 reps
-
6
Preacher Curl (Barbell)
2
8 reps
-
7
Overhead Press (Machine)
2
8 reps
-
8
Dead Hang
1
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8 reps
-
2
Concentration Curl
2
8 reps
-
3
Tricep Pushdown (Cable)
2
8 reps
-
4
Reverse Pec Deck
2
8 reps
-
5
Dip (Bodyweight)
2
10 reps
-
6
Preacher Curl (Barbell)
2
8 reps
-
7
Overhead Press (Machine)
2
8 reps
-
8
Dead Hang
1
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8 reps
-
2
Concentration Curl
2
8 reps
-
3
Tricep Pushdown (Cable)
2
8 reps
-
4
Reverse Pec Deck
2
8 reps
-
5
Dip (Bodyweight)
2
10 reps
-
6
Preacher Curl (Barbell)
2
8 reps
-
7
Overhead Press (Machine)
2
8 reps
-
8
Dead Hang
1
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8 reps
-
2
Concentration Curl
2
8 reps
-
3
Tricep Pushdown (Cable)
2
8 reps
-
4
Reverse Pec Deck
2
8 reps
-
5
Dip (Bodyweight)
2
10 reps
-
6
Preacher Curl (Barbell)
2
8 reps
-
7
Overhead Press (Machine)
2
8 reps
-
8
Dead Hang
1
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8 reps
-
2
Concentration Curl
2
8 reps
-
3
Tricep Pushdown (Cable)
2
8 reps
-
4
Reverse Pec Deck
2
8 reps
-
5
Dip (Bodyweight)
2
10 reps
-
6
Preacher Curl (Barbell)
2
8 reps
-
7
Overhead Press (Machine)
2
8 reps
-
8
Dead Hang
1
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8 reps
-
2
Concentration Curl
2
8 reps
-
3
Tricep Pushdown (Cable)
2
8 reps
-
4
Reverse Pec Deck
2
8 reps
-
5
Dip (Bodyweight)
2
10 reps
-
6
Preacher Curl (Barbell)
2
8 reps
-
7
Overhead Press (Machine)
2
8 reps
-
8
Dead Hang
1
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8 reps
-
2
Concentration Curl
2
8 reps
-
3
Tricep Pushdown (Cable)
2
8 reps
-
4
Reverse Pec Deck
2
8 reps
-
5
Dip (Bodyweight)
2
10 reps
-
6
Preacher Curl (Barbell)
2
8 reps
-
7
Overhead Press (Machine)
2
8 reps
-
8
Dead Hang
1
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8 reps
-
2
Concentration Curl
2
8 reps
-
3
Tricep Pushdown (Cable)
2
8 reps
-
4
Reverse Pec Deck
2
8 reps
-
5
Dip (Bodyweight)
2
10 reps
-
6
Preacher Curl (Barbell)
2
8 reps
-
7
Overhead Press (Machine)
2
8 reps
-
8
Dead Hang
1
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8 reps
-
2
Concentration Curl
2
8 reps
-
3
Tricep Pushdown (Cable)
2
8 reps
-
4
Reverse Pec Deck
2
8 reps
-
5
Dip (Bodyweight)
2
10 reps
-
6
Preacher Curl (Barbell)
2
8 reps
-
7
Overhead Press (Machine)
2
8 reps
-
8
Dead Hang
1
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8 reps
-
2
Concentration Curl
2
8 reps
-
3
Tricep Pushdown (Cable)
2
8 reps
-
4
Reverse Pec Deck
2
8 reps
-
5
Dip (Bodyweight)
2
10 reps
-
6
Preacher Curl (Barbell)
2
8 reps
-
7
Overhead Press (Machine)
2
8 reps
-
8
Dead Hang
1
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8 reps
-
2
Concentration Curl
2
8 reps
-
3
Tricep Pushdown (Cable)
2
8 reps
-
4
Reverse Pec Deck
2
8 reps
-
5
Dip (Bodyweight)
2
10 reps
-
6
Preacher Curl (Barbell)
2
8 reps
-
7
Overhead Press (Machine)
2
8 reps
-
8
Dead Hang
1
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8 reps
-
2
Concentration Curl
2
8 reps
-
3
Tricep Pushdown (Cable)
2
8 reps
-
4
Reverse Pec Deck
2
8 reps
-
5
Dip (Bodyweight)
2
10 reps
-
6
Preacher Curl (Barbell)
2
8 reps
-
7
Overhead Press (Machine)
2
8 reps
-
8
Dead Hang
1
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8 reps
-
2
Concentration Curl
2
8 reps
-
3
Tricep Pushdown (Cable)
2
8 reps
-
4
Reverse Pec Deck
2
8 reps
-
5
Dip (Bodyweight)
2
10 reps
-
6
Preacher Curl (Barbell)
2
8 reps
-
7
Overhead Press (Machine)
2
8 reps
-
8
Dead Hang
1
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8 reps
-
2
Concentration Curl
2
8 reps
-
3
Tricep Pushdown (Cable)
2
8 reps
-
4
Reverse Pec Deck
2
8 reps
-
5
Dip (Bodyweight)
2
10 reps
-
6
Preacher Curl (Barbell)
2
8 reps
-
7
Overhead Press (Machine)
2
8 reps
-
8
Dead Hang
1
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8 reps
-
2
Concentration Curl
2
8 reps
-
3
Tricep Pushdown (Cable)
2
8 reps
-
4
Reverse Pec Deck
2
8 reps
-
5
Dip (Bodyweight)
2
10 reps
-
6
Preacher Curl (Barbell)
2
8 reps
-
7
Overhead Press (Machine)
2
8 reps
-
8
Dead Hang
1
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8 reps
-
2
Concentration Curl
2
8 reps
-
3
Tricep Pushdown (Cable)
2
8 reps
-
4
Reverse Pec Deck
2
8 reps
-
5
Dip (Bodyweight)
2
10 reps
-
6
Preacher Curl (Barbell)
2
8 reps
-
7
Overhead Press (Machine)
2
8 reps
-
8
Dead Hang
1
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8 reps
-
2
Concentration Curl
2
8 reps
-
3
Tricep Pushdown (Cable)
2
8 reps
-
4
Reverse Pec Deck
2
8 reps
-
5
Dip (Bodyweight)
2
10 reps
-
6
Preacher Curl (Barbell)
2
8 reps
-
7
Overhead Press (Machine)
2
8 reps
-
8
Dead Hang
1
60 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Leg Curl
2
8 reps
-
3
Seated Calf Raise
2
8 reps
-
4
Squat (Barbell)
2
8 reps
-
5
Hanging Leg Raise
1
20 reps
-
6
Dead Hang
1
60 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Leg Curl
2
8 reps
-
3
Seated Calf Raise
2
8 reps
-
4
Squat (Barbell)
2
8 reps
-
5
Hanging Leg Raise
1
20 reps
-
6
Dead Hang
1
60 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Leg Curl
2
8 reps
-
3
Seated Calf Raise
2
8 reps
-
4
Squat (Barbell)
2
8 reps
-
5
Hanging Leg Raise
1
20 reps
-
6
Dead Hang
1
60 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Leg Curl
2
8 reps
-
3
Seated Calf Raise
2
8 reps
-
4
Squat (Barbell)
2
8 reps
-
5
Hanging Leg Raise
1
20 reps
-
6
Dead Hang
1
60 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Leg Curl
2
8 reps
-
3
Seated Calf Raise
2
8 reps
-
4
Squat (Barbell)
2
8 reps
-
5
Hanging Leg Raise
1
20 reps
-
6
Dead Hang
1
60 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Leg Curl
2
8 reps
-
3
Seated Calf Raise
2
8 reps
-
4
Squat (Barbell)
2
8 reps
-
5
Hanging Leg Raise
1
20 reps
-
6
Dead Hang
1
60 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Leg Curl
2
8 reps
-
3
Seated Calf Raise
2
8 reps
-
4
Squat (Barbell)
2
8 reps
-
5
Hanging Leg Raise
1
20 reps
-
6
Dead Hang
1
60 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Leg Curl
2
8 reps
-
3
Seated Calf Raise
2
8 reps
-
4
Squat (Barbell)
2
8 reps
-
5
Hanging Leg Raise
1
20 reps
-
6
Dead Hang
1
60 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Leg Curl
2
8 reps
-
3
Seated Calf Raise
2
8 reps
-
4
Squat (Barbell)
2
8 reps
-
5
Hanging Leg Raise
1
20 reps
-
6
Dead Hang
1
60 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Leg Curl
2
8 reps
-
3
Seated Calf Raise
2
8 reps
-
4
Squat (Barbell)
2
8 reps
-
5
Hanging Leg Raise
1
20 reps
-
6
Dead Hang
1
60 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Leg Curl
2
8 reps
-
3
Seated Calf Raise
2
8 reps
-
4
Squat (Barbell)
2
8 reps
-
5
Hanging Leg Raise
1
20 reps
-
6
Dead Hang
1
60 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Leg Curl
2
8 reps
-
3
Seated Calf Raise
2
8 reps
-
4
Squat (Barbell)
2
8 reps
-
5
Hanging Leg Raise
1
20 reps
-
6
Dead Hang
1
60 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Leg Curl
2
8 reps
-
3
Seated Calf Raise
2
8 reps
-
4
Squat (Barbell)
2
8 reps
-
5
Hanging Leg Raise
1
20 reps
-
6
Dead Hang
1
60 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Leg Curl
2
8 reps
-
3
Seated Calf Raise
2
8 reps
-
4
Squat (Barbell)
2
8 reps
-
5
Hanging Leg Raise
1
20 reps
-
6
Dead Hang
1
60 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Leg Curl
2
8 reps
-
3
Seated Calf Raise
2
8 reps
-
4
Squat (Barbell)
2
8 reps
-
5
Hanging Leg Raise
1
20 reps
-
6
Dead Hang
1
60 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Leg Curl
2
8 reps
-
3
Seated Calf Raise
2
8 reps
-
4
Squat (Barbell)
2
8 reps
-
5
Hanging Leg Raise
1
20 reps
-
6
Dead Hang
1
60 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Leg Curl
2
8 reps
-
3
Seated Calf Raise
2
8 reps
-
4
Squat (Barbell)
2
8 reps
-
5
Hanging Leg Raise
1
20 reps
-
6
Dead Hang
1
60 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8 reps
-
2
Leg Curl
2
8 reps
-
3
Seated Calf Raise
2
8 reps
-
4
Squat (Barbell)
2
8 reps
-
5
Hanging Leg Raise
1
20 reps
-
6
Dead Hang
1
60 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Incline Bench Press (Smith Machine)
2
8 reps
-
3
Lat Pulldown
2
8 reps
-
4
Chest Supported Row (Machine)
2
8 reps
-
5
Abs Crunch (Machine)
2
8 reps
-
6
Dead Hang
1
60 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Incline Bench Press (Smith Machine)
2
8 reps
-
3
Lat Pulldown
2
8 reps
-
4
Chest Supported Row (Machine)
2
8 reps
-
5
Abs Crunch (Machine)
2
8 reps
-
6
Dead Hang
1
60 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Incline Bench Press (Smith Machine)
2
8 reps
-
3
Lat Pulldown
2
8 reps
-
4
Chest Supported Row (Machine)
2
8 reps
-
5
Abs Crunch (Machine)
2
8 reps
-
6
Dead Hang
1
60 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Incline Bench Press (Smith Machine)
2
8 reps
-
3
Lat Pulldown
2
8 reps
-
4
Chest Supported Row (Machine)
2
8 reps
-
5
Abs Crunch (Machine)
2
8 reps
-
6
Dead Hang
1
60 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Incline Bench Press (Smith Machine)
2
8 reps
-
3
Lat Pulldown
2
8 reps
-
4
Chest Supported Row (Machine)
2
8 reps
-
5
Abs Crunch (Machine)
2
8 reps
-
6
Dead Hang
1
60 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Incline Bench Press (Smith Machine)
2
8 reps
-
3
Lat Pulldown
2
8 reps
-
4
Chest Supported Row (Machine)
2
8 reps
-
5
Abs Crunch (Machine)
2
8 reps
-
6
Dead Hang
1
60 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Incline Bench Press (Smith Machine)
2
8 reps
-
3
Lat Pulldown
2
8 reps
-
4
Chest Supported Row (Machine)
2
8 reps
-
5
Abs Crunch (Machine)
2
8 reps
-
6
Dead Hang
1
60 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Incline Bench Press (Smith Machine)
2
8 reps
-
3
Lat Pulldown
2
8 reps
-
4
Chest Supported Row (Machine)
2
8 reps
-
5
Abs Crunch (Machine)
2
8 reps
-
6
Dead Hang
1
60 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Incline Bench Press (Smith Machine)
2
8 reps
-
3
Lat Pulldown
2
8 reps
-
4
Chest Supported Row (Machine)
2
8 reps
-
5
Abs Crunch (Machine)
2
8 reps
-
6
Dead Hang
1
60 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Incline Bench Press (Smith Machine)
2
8 reps
-
3
Lat Pulldown
2
8 reps
-
4
Chest Supported Row (Machine)
2
8 reps
-
5
Abs Crunch (Machine)
2
8 reps
-
6
Dead Hang
1
60 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Incline Bench Press (Smith Machine)
2
8 reps
-
3
Lat Pulldown
2
8 reps
-
4
Chest Supported Row (Machine)
2
8 reps
-
5
Abs Crunch (Machine)
2
8 reps
-
6
Dead Hang
1
60 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Incline Bench Press (Smith Machine)
2
8 reps
-
3
Lat Pulldown
2
8 reps
-
4
Chest Supported Row (Machine)
2
8 reps
-
5
Abs Crunch (Machine)
2
8 reps
-
6
Dead Hang
1
60 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Incline Bench Press (Smith Machine)
2
8 reps
-
3
Lat Pulldown
2
8 reps
-
4
Chest Supported Row (Machine)
2
8 reps
-
5
Abs Crunch (Machine)
2
8 reps
-
6
Dead Hang
1
60 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Incline Bench Press (Smith Machine)
2
8 reps
-
3
Lat Pulldown
2
8 reps
-
4
Chest Supported Row (Machine)
2
8 reps
-
5
Abs Crunch (Machine)
2
8 reps
-
6
Dead Hang
1
60 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Incline Bench Press (Smith Machine)
2
8 reps
-
3
Lat Pulldown
2
8 reps
-
4
Chest Supported Row (Machine)
2
8 reps
-
5
Abs Crunch (Machine)
2
8 reps
-
6
Dead Hang
1
60 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Incline Bench Press (Smith Machine)
2
8 reps
-
3
Lat Pulldown
2
8 reps
-
4
Chest Supported Row (Machine)
2
8 reps
-
5
Abs Crunch (Machine)
2
8 reps
-
6
Dead Hang
1
60 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Incline Bench Press (Smith Machine)
2
8 reps
-
3
Lat Pulldown
2
8 reps
-
4
Chest Supported Row (Machine)
2
8 reps
-
5
Abs Crunch (Machine)
2
8 reps
-
6
Dead Hang
1
60 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8 reps
-
2
Incline Bench Press (Smith Machine)
2
8 reps
-
3
Lat Pulldown
2
8 reps
-
4
Chest Supported Row (Machine)
2
8 reps
-
5
Abs Crunch (Machine)
2
8 reps
-
6
Dead Hang
1
60 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Lateral Raise (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
-
-
2
Concentration Curl
1 Set
1 Set
8 Reps
8 Reps
-
-
3
Tricep Pushdown (Cable)
1 Set
1 Set
8 Reps
8 Reps
-
-
4
Reverse Pec Deck
1 Set
1 Set
8 Reps
8 Reps
-
-
5
Dip (Bodyweight)
1 Set
1 Set
10 Reps
10 Reps
-
-
6
Preacher Curl (Barbell)
1 Set
1 Set
8 Reps
8 Reps
-
-
7
Overhead Press (Machine)
1 Set
1 Set
8 Reps
8 Reps
-
-
8
Dead Hang
1 Set
60 Reps
-
Day 2
1
Leg Extension
1 Set
1 Set
8 Reps
8 Reps
-
-
2
Leg Curl
1 Set
1 Set
8 Reps
8 Reps
-
-
3
Seated Calf Raise
1 Set
1 Set
8 Reps
8 Reps
-
-
4
Squat (Barbell)
1 Set
1 Set
8 Reps
8 Reps
-
-
5
Hanging Leg Raise
1 Set
20 Reps
-
6
Dead Hang
1 Set
60 Reps
-
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
8 Reps
8 Reps
-
-
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
8 Reps
8 Reps
-
-
3
Lat Pulldown
1 Set
1 Set
8 Reps
8 Reps
-
-
4
Chest Supported Row (Machine)
1 Set
1 Set
8 Reps
8 Reps
-
-
5
Abs Crunch (Machine)
1 Set
1 Set
8 Reps
8 Reps
-
-
6
Dead Hang
1 Set
60 Reps
-