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Ultimate Hypertrophy Beginner TAJ

by Rath Momen
8 athletes joined

Program Description

Beginner program designed to build muscle and strength based off of NH's ultimate Hypertrophy beginner program

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 14, 2025 09:01
  • Last Edited
    May 19, 2025 04:55
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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
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-8 reps
-
1B
Bicep Curl (Dumbbell)
2
8-10 reps
-
2A
Seated Dip (Machine)
2
6-8 reps
-
2B
Dumbbell Row
2
10-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
4
Abs Crunch (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-8 reps
-
1B
Bicep Curl (Dumbbell)
2
8-10 reps
-
2A
Seated Dip (Machine)
2
6-8 reps
-
2B
Dumbbell Row
2
10-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
4
Abs Crunch (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-8 reps
-
1B
Bicep Curl (Dumbbell)
2
8-10 reps
-
2A
Seated Dip (Machine)
2
6-8 reps
-
2B
Dumbbell Row
2
10-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
4
Abs Crunch (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-8 reps
-
1B
Bicep Curl (Dumbbell)
2
8-10 reps
-
2A
Seated Dip (Machine)
2
6-8 reps
-
2B
Dumbbell Row
2
10-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
4
Abs Crunch (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-8 reps
-
1B
Bicep Curl (Dumbbell)
2
8-10 reps
-
2A
Seated Dip (Machine)
2
6-8 reps
-
2B
Dumbbell Row
2
10-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
4
Abs Crunch (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-8 reps
-
1B
Bicep Curl (Dumbbell)
2
8-10 reps
-
2A
Seated Dip (Machine)
2
6-8 reps
-
2B
Dumbbell Row
2
10-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
4
Abs Crunch (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-8 reps
-
1B
Bicep Curl (Dumbbell)
2
8-10 reps
-
2A
Seated Dip (Machine)
2
6-8 reps
-
2B
Dumbbell Row
2
10-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
4
Abs Crunch (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-8 reps
-
1B
Bicep Curl (Dumbbell)
2
8-10 reps
-
2A
Seated Dip (Machine)
2
6-8 reps
-
2B
Dumbbell Row
2
10-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
4
Abs Crunch (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-8 reps
-
1B
Bicep Curl (Dumbbell)
2
8-10 reps
-
2A
Seated Dip (Machine)
2
6-8 reps
-
2B
Dumbbell Row
2
10-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
4
Abs Crunch (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-8 reps
-
1B
Bicep Curl (Dumbbell)
2
8-10 reps
-
2A
Seated Dip (Machine)
2
6-8 reps
-
2B
Dumbbell Row
2
10-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
4
Abs Crunch (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-8 reps
-
1B
Bicep Curl (Dumbbell)
2
8-10 reps
-
2A
Seated Dip (Machine)
2
6-8 reps
-
2B
Dumbbell Row
2
10-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
4
Abs Crunch (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-8 reps
-
1B
Bicep Curl (Dumbbell)
2
8-10 reps
-
2A
Seated Dip (Machine)
2
6-8 reps
-
2B
Dumbbell Row
2
10-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
4
Abs Crunch (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-8 reps
-
1B
Bicep Curl (Dumbbell)
2
8-10 reps
-
2A
Seated Dip (Machine)
2
6-8 reps
-
2B
Dumbbell Row
2
10-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
4
Abs Crunch (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-8 reps
-
1B
Bicep Curl (Dumbbell)
2
8-10 reps
-
2A
Seated Dip (Machine)
2
6-8 reps
-
2B
Dumbbell Row
2
10-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
4
Abs Crunch (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-8 reps
-
1B
Bicep Curl (Dumbbell)
2
8-10 reps
-
2A
Seated Dip (Machine)
2
6-8 reps
-
2B
Dumbbell Row
2
10-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
4
Abs Crunch (Machine)
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
2
6-8 reps
-
1B
Bicep Curl (Dumbbell)
2
8-10 reps
-
2A
Seated Dip (Machine)
2
6-8 reps
-
2B
Dumbbell Row
2
10-12 reps
-
3A
Tricep Pushdown (Cable)
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
10-15 reps
-
4
Abs Crunch (Machine)
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Hammer Curl
2
8-10 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Leg Curl
3
12-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Chest Fly (Machine)
3
12-15 reps
-
4
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Hammer Curl
2
8-10 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Leg Curl
3
12-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Chest Fly (Machine)
3
12-15 reps
-
4
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Hammer Curl
2
8-10 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Leg Curl
3
12-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Chest Fly (Machine)
3
12-15 reps
-
4
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Hammer Curl
2
8-10 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Leg Curl
3
12-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Chest Fly (Machine)
3
12-15 reps
-
4
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Hammer Curl
2
8-10 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Leg Curl
3
12-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Chest Fly (Machine)
3
12-15 reps
-
4
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Hammer Curl
2
8-10 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Leg Curl
3
12-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Chest Fly (Machine)
3
12-15 reps
-
4
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Hammer Curl
2
8-10 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Leg Curl
3
12-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Chest Fly (Machine)
3
12-15 reps
-
4
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Hammer Curl
2
8-10 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Leg Curl
3
12-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Chest Fly (Machine)
3
12-15 reps
-
4
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Hammer Curl
2
8-10 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Leg Curl
3
12-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Chest Fly (Machine)
3
12-15 reps
-
4
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Hammer Curl
2
8-10 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Leg Curl
3
12-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Chest Fly (Machine)
3
12-15 reps
-
4
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Hammer Curl
2
8-10 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Leg Curl
3
12-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Chest Fly (Machine)
3
12-15 reps
-
4
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Hammer Curl
2
8-10 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Leg Curl
3
12-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Chest Fly (Machine)
3
12-15 reps
-
4
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Hammer Curl
2
8-10 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Leg Curl
3
12-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Chest Fly (Machine)
3
12-15 reps
-
4
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Hammer Curl
2
8-10 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Leg Curl
3
12-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Chest Fly (Machine)
3
12-15 reps
-
4
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Hammer Curl
2
8-10 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Leg Curl
3
12-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Chest Fly (Machine)
3
12-15 reps
-
4
Neck Curl
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
6-8 reps
-
1B
Hammer Curl
2
8-10 reps
-
2A
Lat Pulldown
3
8-12 reps
-
2B
Leg Curl
3
12-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Chest Fly (Machine)
3
12-15 reps
-
4
Neck Curl
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-10 reps
-
1B
Seated Calf Raise
2
15-20 reps
-
2A
Chest Press (Machine)
3
10-12 reps
-
2B
Preacher Curl (Barbell)
3
8-10 reps
-
3A
Leg Press
2
8-10 reps
-
3B
French Press
2
10-12 reps
-
4
Abs Crunch (Machine)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-10 reps
-
1B
Seated Calf Raise
2
15-20 reps
-
2A
Chest Press (Machine)
3
10-12 reps
-
2B
Preacher Curl (Barbell)
3
8-10 reps
-
3A
Leg Press
2
8-10 reps
-
3B
French Press
2
10-12 reps
-
4
Abs Crunch (Machine)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-10 reps
-
1B
Seated Calf Raise
2
15-20 reps
-
2A
Chest Press (Machine)
3
10-12 reps
-
2B
Preacher Curl (Barbell)
3
8-10 reps
-
3A
Leg Press
2
8-10 reps
-
3B
French Press
2
10-12 reps
-
4
Abs Crunch (Machine)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-10 reps
-
1B
Seated Calf Raise
2
15-20 reps
-
2A
Chest Press (Machine)
3
10-12 reps
-
2B
Preacher Curl (Barbell)
3
8-10 reps
-
3A
Leg Press
2
8-10 reps
-
3B
French Press
2
10-12 reps
-
4
Abs Crunch (Machine)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-10 reps
-
1B
Seated Calf Raise
2
15-20 reps
-
2A
Chest Press (Machine)
3
10-12 reps
-
2B
Preacher Curl (Barbell)
3
8-10 reps
-
3A
Leg Press
2
8-10 reps
-
3B
French Press
2
10-12 reps
-
4
Abs Crunch (Machine)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-10 reps
-
1B
Seated Calf Raise
2
15-20 reps
-
2A
Chest Press (Machine)
3
10-12 reps
-
2B
Preacher Curl (Barbell)
3
8-10 reps
-
3A
Leg Press
2
8-10 reps
-
3B
French Press
2
10-12 reps
-
4
Abs Crunch (Machine)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-10 reps
-
1B
Seated Calf Raise
2
15-20 reps
-
2A
Chest Press (Machine)
3
10-12 reps
-
2B
Preacher Curl (Barbell)
3
8-10 reps
-
3A
Leg Press
2
8-10 reps
-
3B
French Press
2
10-12 reps
-
4
Abs Crunch (Machine)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-10 reps
-
1B
Seated Calf Raise
2
15-20 reps
-
2A
Chest Press (Machine)
3
10-12 reps
-
2B
Preacher Curl (Barbell)
3
8-10 reps
-
3A
Leg Press
2
8-10 reps
-
3B
French Press
2
10-12 reps
-
4
Abs Crunch (Machine)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-10 reps
-
1B
Seated Calf Raise
2
15-20 reps
-
2A
Chest Press (Machine)
3
10-12 reps
-
2B
Preacher Curl (Barbell)
3
8-10 reps
-
3A
Leg Press
2
8-10 reps
-
3B
French Press
2
10-12 reps
-
4
Abs Crunch (Machine)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-10 reps
-
1B
Seated Calf Raise
2
15-20 reps
-
2A
Chest Press (Machine)
3
10-12 reps
-
2B
Preacher Curl (Barbell)
3
8-10 reps
-
3A
Leg Press
2
8-10 reps
-
3B
French Press
2
10-12 reps
-
4
Abs Crunch (Machine)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-10 reps
-
1B
Seated Calf Raise
2
15-20 reps
-
2A
Chest Press (Machine)
3
10-12 reps
-
2B
Preacher Curl (Barbell)
3
8-10 reps
-
3A
Leg Press
2
8-10 reps
-
3B
French Press
2
10-12 reps
-
4
Abs Crunch (Machine)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-10 reps
-
1B
Seated Calf Raise
2
15-20 reps
-
2A
Chest Press (Machine)
3
10-12 reps
-
2B
Preacher Curl (Barbell)
3
8-10 reps
-
3A
Leg Press
2
8-10 reps
-
3B
French Press
2
10-12 reps
-
4
Abs Crunch (Machine)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-10 reps
-
1B
Seated Calf Raise
2
15-20 reps
-
2A
Chest Press (Machine)
3
10-12 reps
-
2B
Preacher Curl (Barbell)
3
8-10 reps
-
3A
Leg Press
2
8-10 reps
-
3B
French Press
2
10-12 reps
-
4
Abs Crunch (Machine)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-10 reps
-
1B
Seated Calf Raise
2
15-20 reps
-
2A
Chest Press (Machine)
3
10-12 reps
-
2B
Preacher Curl (Barbell)
3
8-10 reps
-
3A
Leg Press
2
8-10 reps
-
3B
French Press
2
10-12 reps
-
4
Abs Crunch (Machine)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-10 reps
-
1B
Seated Calf Raise
2
15-20 reps
-
2A
Chest Press (Machine)
3
10-12 reps
-
2B
Preacher Curl (Barbell)
3
8-10 reps
-
3A
Leg Press
2
8-10 reps
-
3B
French Press
2
10-12 reps
-
4
Abs Crunch (Machine)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-10 reps
-
1B
Seated Calf Raise
2
15-20 reps
-
2A
Chest Press (Machine)
3
10-12 reps
-
2B
Preacher Curl (Barbell)
3
8-10 reps
-
3A
Leg Press
2
8-10 reps
-
3B
French Press
2
10-12 reps
-
4
Abs Crunch (Machine)
1
AMRAP
-
Week 1
1 / 16 Weeks
Day 3
1A
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
-
1B
Seated Calf Raise
2 Sets
15-20 Reps
-
2A
Chest Press (Machine)
3 Sets
10-12 Reps
-
2B
Preacher Curl (Barbell)
3 Sets
8-10 Reps
-
3A
Leg Press
2 Sets
8-10 Reps
-
3B
French Press
2 Sets
10-12 Reps
-
4
Abs Crunch (Machine)
1 Set
AMRAP
-
Day 2
1A
Overhead Press (Barbell)
2 Sets
6-8 Reps
-
1B
Hammer Curl
2 Sets
8-10 Reps
-
2A
Lat Pulldown
3 Sets
8-12 Reps
-
2B
Leg Curl
3 Sets
12-15 Reps
-
3A
Leg Extension
3 Sets
10-15 Reps
-
3B
Chest Fly (Machine)
3 Sets
12-15 Reps
-
4
Neck Curl
3 Sets
15-20 Reps
-
Day 1
1A
Squat (Barbell)
2 Sets
6-8 Reps
-
1B
Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
-
2A
Seated Dip (Machine)
2 Sets
6-8 Reps
-
2B
Dumbbell Row
2 Sets
10-12 Reps
-
3A
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
-
3B
Lateral Raise (Cable)
3 Sets
10-15 Reps
-
4
Abs Crunch (Machine)
3 Sets
8-10 Reps
-