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Alex’s Split

by alex T.

Program Description

get buff

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    14 weeks
  • Time Per Workout
    10 minutes
  • Created
    May 29, 2025 06:38
  • Last Edited
    Jun 18, 2025 08:55

Summary

**Alex’s Split** is a comprehensive 14-week training program designed for dedicated lifters looking to maximize strength and muscle gains. With a structured 7-day workout schedule, you'll engage in targeted sessions that focus on different muscle groups, ensuring balanced development throughout your physique. Each workout is crafted with a mix of compound and isolation exercises, utilizing a full gym setup to enhance your performance. Get ready to push your limits and transform your body with this intense and effective training regimen!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.1%
Triceps
9.2%
Glutes
9.1%
Chest
8.9%
Abs
8.4%
Hamstrings
8.1%
Lats
8%
Biceps
7.6%
Front Delts
7.4%
Quadriceps
6.8%
Calves
4.3%
Middle Delts
3.2%
Lower Back
2.8%
Rear Delts
2.3%
Forearms
1.8%
Adductors
1.5%
Cardio
0.4%
Abductors
0.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Push Up
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Push Up
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Push Up
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Push Up
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Push Up
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Push Up
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Push Up
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Push Up
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Push Up
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Push Up
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Push Up
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Push Up
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Push Up
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Tricep Rope Push Down (Cable)
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
3
10-12 reps
-
7
Push Up
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Barbell Row
4
6-8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12-15 reps
-
8
Dead Hang
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Barbell Row
4
6-8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12-15 reps
-
8
Dead Hang
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Barbell Row
4
6-8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12-15 reps
-
8
Dead Hang
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Barbell Row
4
6-8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12-15 reps
-
8
Dead Hang
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Barbell Row
4
6-8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12-15 reps
-
8
Dead Hang
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Barbell Row
4
6-8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12-15 reps
-
8
Dead Hang
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Barbell Row
4
6-8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12-15 reps
-
8
Dead Hang
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Barbell Row
4
6-8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12-15 reps
-
8
Dead Hang
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Barbell Row
4
6-8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12-15 reps
-
8
Dead Hang
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Barbell Row
4
6-8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12-15 reps
-
8
Dead Hang
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Barbell Row
4
6-8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12-15 reps
-
8
Dead Hang
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Barbell Row
4
6-8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12-15 reps
-
8
Dead Hang
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Barbell Row
4
6-8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12-15 reps
-
8
Dead Hang
2
0.5-1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
-
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Barbell Row
4
6-8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Face Pull
3
12-15 reps
-
6
Preacher Curl (EZ Bar)
3
10-12 reps
-
7
Hammer Curl (Dumbbell)
3
12-15 reps
-
8
Dead Hang
2
0.5-1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Walking Lunge
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Walking Lunge
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Walking Lunge
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Walking Lunge
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Walking Lunge
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Walking Lunge
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Walking Lunge
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Walking Lunge
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Walking Lunge
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Walking Lunge
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Walking Lunge
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Walking Lunge
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Walking Lunge
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
4
10 reps
-
3
Walking Lunge (Dumbbell)
3
12 reps
-
4
Walking Lunge
3
12 reps
-
5
Leg Press (45 Degrees)
3
12 reps
-
6
Seated Calf Raise
3
20 reps
-
7
Standing Calf Raise
4
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Plank
2
0.5-1 mins
-
3
Hanging Leg Raise
1
2
10 reps
8 reps
-
-
4
Lying Leg Raise
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Plank
2
0.5-1 mins
-
3
Hanging Leg Raise
1
2
10 reps
8 reps
-
-
4
Lying Leg Raise
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Plank
2
0.5-1 mins
-
3
Hanging Leg Raise
1
2
10 reps
8 reps
-
-
4
Lying Leg Raise
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Plank
2
0.5-1 mins
-
3
Hanging Leg Raise
1
2
10 reps
8 reps
-
-
4
Lying Leg Raise
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Plank
2
0.5-1 mins
-
3
Hanging Leg Raise
1
2
10 reps
8 reps
-
-
4
Lying Leg Raise
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Plank
2
0.5-1 mins
-
3
Hanging Leg Raise
1
2
10 reps
8 reps
-
-
4
Lying Leg Raise
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Plank
2
0.5-1 mins
-
3
Hanging Leg Raise
1
2
10 reps
8 reps
-
-
4
Lying Leg Raise
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Plank
2
0.5-1 mins
-
3
Hanging Leg Raise
1
2
10 reps
8 reps
-
-
4
Lying Leg Raise
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Plank
2
0.5-1 mins
-
3
Hanging Leg Raise
1
2
10 reps
8 reps
-
-
4
Lying Leg Raise
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Plank
2
0.5-1 mins
-
3
Hanging Leg Raise
1
2
10 reps
8 reps
-
-
4
Lying Leg Raise
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Plank
2
0.5-1 mins
-
3
Hanging Leg Raise
1
2
10 reps
8 reps
-
-
4
Lying Leg Raise
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Plank
2
0.5-1 mins
-
3
Hanging Leg Raise
1
2
10 reps
8 reps
-
-
4
Lying Leg Raise
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Plank
2
0.5-1 mins
-
3
Hanging Leg Raise
1
2
10 reps
8 reps
-
-
4
Lying Leg Raise
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
-
2
Plank
2
0.5-1 mins
-
3
Hanging Leg Raise
1
2
10 reps
8 reps
-
-
4
Lying Leg Raise
1
1
1
1
16 reps
14 reps
12 reps
10 reps
-
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Front Raise
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Bench Press (Close Grip)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Front Raise
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Bench Press (Close Grip)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Front Raise
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Bench Press (Close Grip)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Front Raise
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Bench Press (Close Grip)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Front Raise
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Bench Press (Close Grip)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Front Raise
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Bench Press (Close Grip)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Front Raise
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Bench Press (Close Grip)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Front Raise
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Bench Press (Close Grip)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Front Raise
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Bench Press (Close Grip)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Front Raise
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Bench Press (Close Grip)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Front Raise
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Bench Press (Close Grip)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Front Raise
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Bench Press (Close Grip)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Front Raise
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Bench Press (Close Grip)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Bench Press (Dumbbell)
4
8-10 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Front Raise
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
10 reps
-
6
Bench Press (Close Grip)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
-
2
Romanian Deadlift (Barbell)
4
8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
15 reps
-
6
Standing Calf Raise
4
20 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
10 reps
-
2
Wide Grip Lat Pulldown
4
10-12 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Cable Crunch
3
20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
10 reps
-
2
Wide Grip Lat Pulldown
4
10-12 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Cable Crunch
3
20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
10 reps
-
2
Wide Grip Lat Pulldown
4
10-12 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Cable Crunch
3
20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
10 reps
-
2
Wide Grip Lat Pulldown
4
10-12 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Cable Crunch
3
20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
10 reps
-
2
Wide Grip Lat Pulldown
4
10-12 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Cable Crunch
3
20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
10 reps
-
2
Wide Grip Lat Pulldown
4
10-12 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Cable Crunch
3
20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
10 reps
-
2
Wide Grip Lat Pulldown
4
10-12 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Cable Crunch
3
20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
10 reps
-
2
Wide Grip Lat Pulldown
4
10-12 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Cable Crunch
3
20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
10 reps
-
2
Wide Grip Lat Pulldown
4
10-12 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Cable Crunch
3
20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
10 reps
-
2
Wide Grip Lat Pulldown
4
10-12 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Cable Crunch
3
20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
10 reps
-
2
Wide Grip Lat Pulldown
4
10-12 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Cable Crunch
3
20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
10 reps
-
2
Wide Grip Lat Pulldown
4
10-12 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Cable Crunch
3
20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
10 reps
-
2
Wide Grip Lat Pulldown
4
10-12 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Cable Crunch
3
20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
One Arm Bent Over Row
4
10 reps
-
2
Wide Grip Lat Pulldown
4
10-12 reps
-
3
Rear Delt Fly (Cable)
3
12-15 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Incline Curl (Dumbbell)
3
10 reps
-
6
Cable Crunch
3
20 reps
-
7
Hanging Leg Raise
3
15 reps
-
Week 1
1 / 14 Weeks
Day 6
1
Hip Thrust (Barbell)
4 Sets
10-12 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
8 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
4
Lying Leg Curl
3 Sets
12-15 Reps
-
5
Glute Kickback (Cable)
3 Sets
15 Reps
-
6
Standing Calf Raise
4 Sets
20 Reps
-
Day 7
1
One Arm Bent Over Row
4 Sets
10 Reps
-
2
Wide Grip Lat Pulldown
4 Sets
10-12 Reps
-
3
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
-
4
Preacher Curl (Dumbbell)
3 Sets
12 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
6
Cable Crunch
3 Sets
20 Reps
-
7
Hanging Leg Raise
3 Sets
15 Reps
-
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
-
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-10 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
-
7
Push Up
2 Sets
8-10 Reps
-
Day 2
1
Pull-Up (Assisted)
4 Sets
8-12 Reps
-
2
Wide Grip Lat Pulldown
4 Sets
8-12 Reps
-
3
Barbell Row
4 Sets
6-8 Reps
-
4
Seated Row (Cable)
3 Sets
10 Reps
-
5
Face Pull
3 Sets
12-15 Reps
-
6
Preacher Curl (EZ Bar)
3 Sets
10-12 Reps
-
7
Hammer Curl (Dumbbell)
3 Sets
12-15 Reps
-
8
Dead Hang
2 Sets
0.5-1 mins
-
Day 3
1
Squat (Barbell)
4 Sets
6-8 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
-
3
Walking Lunge (Dumbbell)
3 Sets
12 Reps
-
4
Walking Lunge
3 Sets
12 Reps
-
5
Leg Press (45 Degrees)
3 Sets
12 Reps
-
6
Seated Calf Raise
3 Sets
20 Reps
-
7
Standing Calf Raise
4 Sets
15-20 Reps
-
Day 4
1
Treadmill
1 Set
30 mins
-
2
Plank
2 Sets
0.5-1 mins
-
3
Hanging Leg Raise
1 Set
2 Sets
10 Reps
8 Reps
-
-
4
Lying Leg Raise
1 Set
1 Set
1 Set
1 Set
16 Reps
14 Reps
12 Reps
10 Reps
-
-
-
-
Day 5
1
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
-
2
Bench Press (Dumbbell)
4 Sets
8-10 Reps
-
3
Chest Fly (Machine)
3 Sets
12-15 Reps
-
4
Front Raise
3 Sets
12 Reps
-
5
Skull Crusher (Dumbbell)
3 Sets
10 Reps
-
6
Bench Press (Close Grip)
3 Sets
8 Reps
-