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James avi

by Avinash james
1 athletes joined

Program Description

Increase muscles hypotrophy

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Powerlifting, Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    10 minutes
  • Created
    Feb 12, 2025 06:28
  • Last Edited
    Jun 18, 2025 09:57

Summary

Unlock your potential with the James Avi program, a comprehensive 16-week strength training journey designed for dedicated lifters. Committing just four days a week, you'll focus on building leg and bench strength through targeted exercises like the Leg Press and Incline Bench Press, ensuring balanced muscle development. Each session is crafted to challenge you, incorporating a mix of machines, dumbbells, and bodyweight movements to maximize gains. Get ready to transform your physique and elevate your performance!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.4%
Upper Back
14.4%
Front Delts
11.6%
Abs
11.1%
Biceps
9%
Middle Delts
7.8%
Lats
6.2%
Chest
6.2%
Rear Delts
6.1%
Hamstrings
5.5%
Quadriceps
3.5%
Forearms
2.1%
Glutes
1.4%
Abductors
0.7%
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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
Leg Press (45 Degrees)
5
10-15 reps
-
2
Bent Over Row (Dumbbell)
5
6-8 reps
-
3
Hammer Curl
4
8-10 reps
-
4
Side Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
10-15 reps
-
2
Bent Over Row (Dumbbell)
5
6-8 reps
-
3
Hammer Curl
4
8-10 reps
-
4
Side Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
10-15 reps
-
2
Bent Over Row (Dumbbell)
5
6-8 reps
-
3
Hammer Curl
4
8-10 reps
-
4
Side Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
10-15 reps
-
2
Bent Over Row (Dumbbell)
5
6-8 reps
-
3
Hammer Curl
4
8-10 reps
-
4
Side Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
10-15 reps
-
2
Bent Over Row (Dumbbell)
5
6-8 reps
-
3
Hammer Curl
4
8-10 reps
-
4
Side Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
10-15 reps
-
2
Bent Over Row (Dumbbell)
5
6-8 reps
-
3
Hammer Curl
4
8-10 reps
-
4
Side Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
10-15 reps
-
2
Bent Over Row (Dumbbell)
5
6-8 reps
-
3
Hammer Curl
4
8-10 reps
-
4
Side Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
10-15 reps
-
2
Bent Over Row (Dumbbell)
5
6-8 reps
-
3
Hammer Curl
4
8-10 reps
-
4
Side Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
10-15 reps
-
2
Bent Over Row (Dumbbell)
5
6-8 reps
-
3
Hammer Curl
4
8-10 reps
-
4
Side Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
10-15 reps
-
2
Bent Over Row (Dumbbell)
5
6-8 reps
-
3
Hammer Curl
4
8-10 reps
-
4
Side Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
10-15 reps
-
2
Bent Over Row (Dumbbell)
5
6-8 reps
-
3
Hammer Curl
4
8-10 reps
-
4
Side Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
10-15 reps
-
2
Bent Over Row (Dumbbell)
5
6-8 reps
-
3
Hammer Curl
4
8-10 reps
-
4
Side Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
10-15 reps
-
2
Bent Over Row (Dumbbell)
5
6-8 reps
-
3
Hammer Curl
4
8-10 reps
-
4
Side Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
10-15 reps
-
2
Bent Over Row (Dumbbell)
5
6-8 reps
-
3
Hammer Curl
4
8-10 reps
-
4
Side Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
10-15 reps
-
2
Bent Over Row (Dumbbell)
5
6-8 reps
-
3
Hammer Curl
4
8-10 reps
-
4
Side Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
5
10-15 reps
-
2
Bent Over Row (Dumbbell)
5
6-8 reps
-
3
Hammer Curl
4
8-10 reps
-
4
Side Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
6-10 reps
-
2
Military Press (Barbell)
5
5-10 reps
-
3
Tricep Pushdown (Cable)
5
10-15 reps
-
4
Face Pull
5
10-15 reps
-
5
Hanging Leg Raise
5
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
6-10 reps
-
2
Military Press (Barbell)
5
5-10 reps
-
3
Tricep Pushdown (Cable)
5
10-15 reps
-
4
Face Pull
5
10-15 reps
-
5
Hanging Leg Raise
5
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
6-10 reps
-
2
Military Press (Barbell)
5
5-10 reps
-
3
Tricep Pushdown (Cable)
5
10-15 reps
-
4
Face Pull
5
10-15 reps
-
5
Hanging Leg Raise
5
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
6-10 reps
-
2
Military Press (Barbell)
5
5-10 reps
-
3
Tricep Pushdown (Cable)
5
10-15 reps
-
4
Face Pull
5
10-15 reps
-
5
Hanging Leg Raise
5
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
6-10 reps
-
2
Military Press (Barbell)
5
5-10 reps
-
3
Tricep Pushdown (Cable)
5
10-15 reps
-
4
Face Pull
5
10-15 reps
-
5
Hanging Leg Raise
5
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
6-10 reps
-
2
Military Press (Barbell)
5
5-10 reps
-
3
Tricep Pushdown (Cable)
5
10-15 reps
-
4
Face Pull
5
10-15 reps
-
5
Hanging Leg Raise
5
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
6-10 reps
-
2
Military Press (Barbell)
5
5-10 reps
-
3
Tricep Pushdown (Cable)
5
10-15 reps
-
4
Face Pull
5
10-15 reps
-
5
Hanging Leg Raise
5
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
6-10 reps
-
2
Military Press (Barbell)
5
5-10 reps
-
3
Tricep Pushdown (Cable)
5
10-15 reps
-
4
Face Pull
5
10-15 reps
-
5
Hanging Leg Raise
5
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
6-10 reps
-
2
Military Press (Barbell)
5
5-10 reps
-
3
Tricep Pushdown (Cable)
5
10-15 reps
-
4
Face Pull
5
10-15 reps
-
5
Hanging Leg Raise
5
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
6-10 reps
-
2
Military Press (Barbell)
5
5-10 reps
-
3
Tricep Pushdown (Cable)
5
10-15 reps
-
4
Face Pull
5
10-15 reps
-
5
Hanging Leg Raise
5
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
6-10 reps
-
2
Military Press (Barbell)
5
5-10 reps
-
3
Tricep Pushdown (Cable)
5
10-15 reps
-
4
Face Pull
5
10-15 reps
-
5
Hanging Leg Raise
5
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
6-10 reps
-
2
Military Press (Barbell)
5
5-10 reps
-
3
Tricep Pushdown (Cable)
5
10-15 reps
-
4
Face Pull
5
10-15 reps
-
5
Hanging Leg Raise
5
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
6-10 reps
-
2
Military Press (Barbell)
5
5-10 reps
-
3
Tricep Pushdown (Cable)
5
10-15 reps
-
4
Face Pull
5
10-15 reps
-
5
Hanging Leg Raise
5
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
6-10 reps
-
2
Military Press (Barbell)
5
5-10 reps
-
3
Tricep Pushdown (Cable)
5
10-15 reps
-
4
Face Pull
5
10-15 reps
-
5
Hanging Leg Raise
5
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
6-10 reps
-
2
Military Press (Barbell)
5
5-10 reps
-
3
Tricep Pushdown (Cable)
5
10-15 reps
-
4
Face Pull
5
10-15 reps
-
5
Hanging Leg Raise
5
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
5
6-10 reps
-
2
Military Press (Barbell)
5
5-10 reps
-
3
Tricep Pushdown (Cable)
5
10-15 reps
-
4
Face Pull
5
10-15 reps
-
5
Hanging Leg Raise
5
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
5
10-15 reps
-
2
Underhand Lat Pulldown
5
10-15 reps
-
3
Bicep Curl (Dumbbell)
3
10-15 reps
-
4
Plank (Weighted)
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
5
10-15 reps
-
2
Underhand Lat Pulldown
5
10-15 reps
-
3
Bicep Curl (Dumbbell)
3
10-15 reps
-
4
Plank (Weighted)
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
5
10-15 reps
-
2
Underhand Lat Pulldown
5
10-15 reps
-
3
Bicep Curl (Dumbbell)
3
10-15 reps
-
4
Plank (Weighted)
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
5
10-15 reps
-
2
Underhand Lat Pulldown
5
10-15 reps
-
3
Bicep Curl (Dumbbell)
3
10-15 reps
-
4
Plank (Weighted)
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
5
10-15 reps
-
2
Underhand Lat Pulldown
5
10-15 reps
-
3
Bicep Curl (Dumbbell)
3
10-15 reps
-
4
Plank (Weighted)
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
5
10-15 reps
-
2
Underhand Lat Pulldown
5
10-15 reps
-
3
Bicep Curl (Dumbbell)
3
10-15 reps
-
4
Plank (Weighted)
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
5
10-15 reps
-
2
Underhand Lat Pulldown
5
10-15 reps
-
3
Bicep Curl (Dumbbell)
3
10-15 reps
-
4
Plank (Weighted)
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
5
10-15 reps
-
2
Underhand Lat Pulldown
5
10-15 reps
-
3
Bicep Curl (Dumbbell)
3
10-15 reps
-
4
Plank (Weighted)
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
5
10-15 reps
-
2
Underhand Lat Pulldown
5
10-15 reps
-
3
Bicep Curl (Dumbbell)
3
10-15 reps
-
4
Plank (Weighted)
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
5
10-15 reps
-
2
Underhand Lat Pulldown
5
10-15 reps
-
3
Bicep Curl (Dumbbell)
3
10-15 reps
-
4
Plank (Weighted)
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
5
10-15 reps
-
2
Underhand Lat Pulldown
5
10-15 reps
-
3
Bicep Curl (Dumbbell)
3
10-15 reps
-
4
Plank (Weighted)
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
5
10-15 reps
-
2
Underhand Lat Pulldown
5
10-15 reps
-
3
Bicep Curl (Dumbbell)
3
10-15 reps
-
4
Plank (Weighted)
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
5
10-15 reps
-
2
Underhand Lat Pulldown
5
10-15 reps
-
3
Bicep Curl (Dumbbell)
3
10-15 reps
-
4
Plank (Weighted)
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
5
10-15 reps
-
2
Underhand Lat Pulldown
5
10-15 reps
-
3
Bicep Curl (Dumbbell)
3
10-15 reps
-
4
Plank (Weighted)
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
5
10-15 reps
-
2
Underhand Lat Pulldown
5
10-15 reps
-
3
Bicep Curl (Dumbbell)
3
10-15 reps
-
4
Plank (Weighted)
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
5
10-15 reps
-
2
Underhand Lat Pulldown
5
10-15 reps
-
3
Bicep Curl (Dumbbell)
3
10-15 reps
-
4
Plank (Weighted)
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-15 reps
-
2
Military Press (Barbell)
4
10-15 reps
-
3
Skull Crusher (Dumbbell)
5
10-15 reps
-
4
Lying Reverse Fly
4
10-15 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Lying Leg Raise
5
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-15 reps
-
2
Military Press (Barbell)
4
10-15 reps
-
3
Skull Crusher (Dumbbell)
5
10-15 reps
-
4
Lying Reverse Fly
4
10-15 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Lying Leg Raise
5
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-15 reps
-
2
Military Press (Barbell)
4
10-15 reps
-
3
Skull Crusher (Dumbbell)
5
10-15 reps
-
4
Lying Reverse Fly
4
10-15 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Lying Leg Raise
5
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-15 reps
-
2
Military Press (Barbell)
4
10-15 reps
-
3
Skull Crusher (Dumbbell)
5
10-15 reps
-
4
Lying Reverse Fly
4
10-15 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Lying Leg Raise
5
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-15 reps
-
2
Military Press (Barbell)
4
10-15 reps
-
3
Skull Crusher (Dumbbell)
5
10-15 reps
-
4
Lying Reverse Fly
4
10-15 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Lying Leg Raise
5
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-15 reps
-
2
Military Press (Barbell)
4
10-15 reps
-
3
Skull Crusher (Dumbbell)
5
10-15 reps
-
4
Lying Reverse Fly
4
10-15 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Lying Leg Raise
5
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-15 reps
-
2
Military Press (Barbell)
4
10-15 reps
-
3
Skull Crusher (Dumbbell)
5
10-15 reps
-
4
Lying Reverse Fly
4
10-15 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Lying Leg Raise
5
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-15 reps
-
2
Military Press (Barbell)
4
10-15 reps
-
3
Skull Crusher (Dumbbell)
5
10-15 reps
-
4
Lying Reverse Fly
4
10-15 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Lying Leg Raise
5
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-15 reps
-
2
Military Press (Barbell)
4
10-15 reps
-
3
Skull Crusher (Dumbbell)
5
10-15 reps
-
4
Lying Reverse Fly
4
10-15 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Lying Leg Raise
5
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-15 reps
-
2
Military Press (Barbell)
4
10-15 reps
-
3
Skull Crusher (Dumbbell)
5
10-15 reps
-
4
Lying Reverse Fly
4
10-15 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Lying Leg Raise
5
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-15 reps
-
2
Military Press (Barbell)
4
10-15 reps
-
3
Skull Crusher (Dumbbell)
5
10-15 reps
-
4
Lying Reverse Fly
4
10-15 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Lying Leg Raise
5
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-15 reps
-
2
Military Press (Barbell)
4
10-15 reps
-
3
Skull Crusher (Dumbbell)
5
10-15 reps
-
4
Lying Reverse Fly
4
10-15 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Lying Leg Raise
5
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-15 reps
-
2
Military Press (Barbell)
4
10-15 reps
-
3
Skull Crusher (Dumbbell)
5
10-15 reps
-
4
Lying Reverse Fly
4
10-15 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Lying Leg Raise
5
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-15 reps
-
2
Military Press (Barbell)
4
10-15 reps
-
3
Skull Crusher (Dumbbell)
5
10-15 reps
-
4
Lying Reverse Fly
4
10-15 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Lying Leg Raise
5
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-15 reps
-
2
Military Press (Barbell)
4
10-15 reps
-
3
Skull Crusher (Dumbbell)
5
10-15 reps
-
4
Lying Reverse Fly
4
10-15 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Lying Leg Raise
5
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-15 reps
-
2
Military Press (Barbell)
4
10-15 reps
-
3
Skull Crusher (Dumbbell)
5
10-15 reps
-
4
Lying Reverse Fly
4
10-15 reps
-
5
Lateral Raise (Dumbbell)
4
10-15 reps
-
6
Lying Leg Raise
5
10-15 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Leg Press (45 Degrees)
5 Sets
10-15 Reps
-
2
Bent Over Row (Dumbbell)
5 Sets
6-8 Reps
-
3
Hammer Curl
4 Sets
8-10 Reps
-
4
Side Plank
3 Sets
1 mins
-
Day 2
1
Incline Bench Press (Dumbbell)
5 Sets
6-10 Reps
-
2
Military Press (Barbell)
5 Sets
5-10 Reps
-
3
Tricep Pushdown (Cable)
5 Sets
10-15 Reps
-
4
Face Pull
5 Sets
10-15 Reps
-
5
Hanging Leg Raise
5 Sets
30 Reps
-
Day 3
1
Leg Curl
5 Sets
10-15 Reps
-
2
Underhand Lat Pulldown
5 Sets
10-15 Reps
-
3
Bicep Curl (Dumbbell)
3 Sets
10-15 Reps
-
4
Plank (Weighted)
3 Sets
1 mins
-
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
10-15 Reps
-
2
Military Press (Barbell)
4 Sets
10-15 Reps
-
3
Skull Crusher (Dumbbell)
5 Sets
10-15 Reps
-
4
Lying Reverse Fly
4 Sets
10-15 Reps
-
5
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
-
6
Lying Leg Raise
5 Sets
10-15 Reps
-