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BoostcampPNG

120 Day Cut with Q

by Matt S.
1 athletes joined

Program Description

Cut while progressing strength to maximize hypertrophy

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 07, 2025 09:30
  • Last Edited
    May 06, 2025 09:56
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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
1
Hanging Leg Raise
3
10 reps
-
2
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Seated Hamstring Curl
4
12 reps
-
4
Hip Thrust (Machine)
3
12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Stiff Leg Deadlift
3
12 reps
-
7
Abs Crunch (Weighted)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
-
2
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Seated Hamstring Curl
4
12 reps
-
4
Hip Thrust (Machine)
3
12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Stiff Leg Deadlift
3
12 reps
-
7
Abs Crunch (Weighted)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
-
2
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Seated Hamstring Curl
4
12 reps
-
4
Hip Thrust (Machine)
3
12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Stiff Leg Deadlift
3
12 reps
-
7
Abs Crunch (Weighted)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
-
2
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Seated Hamstring Curl
4
12 reps
-
4
Hip Thrust (Machine)
3
12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Stiff Leg Deadlift
3
12 reps
-
7
Abs Crunch (Weighted)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
-
2
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Seated Hamstring Curl
4
12 reps
-
4
Hip Thrust (Machine)
3
12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Stiff Leg Deadlift
3
12 reps
-
7
Abs Crunch (Weighted)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
-
2
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Seated Hamstring Curl
4
12 reps
-
4
Hip Thrust (Machine)
3
12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Stiff Leg Deadlift
3
12 reps
-
7
Abs Crunch (Weighted)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
-
2
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Seated Hamstring Curl
4
12 reps
-
4
Hip Thrust (Machine)
3
12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Stiff Leg Deadlift
3
12 reps
-
7
Abs Crunch (Weighted)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
-
2
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Seated Hamstring Curl
4
12 reps
-
4
Hip Thrust (Machine)
3
12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Stiff Leg Deadlift
3
12 reps
-
7
Abs Crunch (Weighted)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
-
2
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Seated Hamstring Curl
4
12 reps
-
4
Hip Thrust (Machine)
3
12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Stiff Leg Deadlift
3
12 reps
-
7
Abs Crunch (Weighted)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
-
2
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Seated Hamstring Curl
4
12 reps
-
4
Hip Thrust (Machine)
3
12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Stiff Leg Deadlift
3
12 reps
-
7
Abs Crunch (Weighted)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
-
2
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Seated Hamstring Curl
4
12 reps
-
4
Hip Thrust (Machine)
3
12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Stiff Leg Deadlift
3
12 reps
-
7
Abs Crunch (Weighted)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
-
2
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Seated Hamstring Curl
4
12 reps
-
4
Hip Thrust (Machine)
3
12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Stiff Leg Deadlift
3
12 reps
-
7
Abs Crunch (Weighted)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
-
2
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Seated Hamstring Curl
4
12 reps
-
4
Hip Thrust (Machine)
3
12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Stiff Leg Deadlift
3
12 reps
-
7
Abs Crunch (Weighted)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
-
2
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Seated Hamstring Curl
4
12 reps
-
4
Hip Thrust (Machine)
3
12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Stiff Leg Deadlift
3
12 reps
-
7
Abs Crunch (Weighted)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
-
2
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Seated Hamstring Curl
4
12 reps
-
4
Hip Thrust (Machine)
3
12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Stiff Leg Deadlift
3
12 reps
-
7
Abs Crunch (Weighted)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
-
2
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Seated Hamstring Curl
4
12 reps
-
4
Hip Thrust (Machine)
3
12 reps
-
5
Hip Abductor (Machine)
3
12 reps
-
6
Stiff Leg Deadlift
3
12 reps
-
7
Abs Crunch (Weighted)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Chest Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Seated Dip (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Cable Crossover
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Chest Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Seated Dip (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Cable Crossover
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Chest Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Seated Dip (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Cable Crossover
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Chest Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Seated Dip (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Cable Crossover
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Chest Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Seated Dip (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Cable Crossover
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Chest Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Seated Dip (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Cable Crossover
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Chest Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Seated Dip (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Cable Crossover
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Chest Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Seated Dip (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Cable Crossover
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Chest Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Seated Dip (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Cable Crossover
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Chest Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Seated Dip (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Cable Crossover
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Chest Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Seated Dip (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Cable Crossover
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Chest Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Seated Dip (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Cable Crossover
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Chest Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Seated Dip (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Cable Crossover
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Chest Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Seated Dip (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Cable Crossover
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Chest Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Seated Dip (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Cable Crossover
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Chest Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Lateral Raise (Dumbbell)
3
15 reps
-
4
Seated Dip (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Cable Crossover
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Straight Arm Pulldown
3
12 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Shrug (Dumbbell)
3
12 reps
-
7
Back Extension
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Straight Arm Pulldown
3
12 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Shrug (Dumbbell)
3
12 reps
-
7
Back Extension
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Straight Arm Pulldown
3
12 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Shrug (Dumbbell)
3
12 reps
-
7
Back Extension
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Straight Arm Pulldown
3
12 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Shrug (Dumbbell)
3
12 reps
-
7
Back Extension
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Straight Arm Pulldown
3
12 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Shrug (Dumbbell)
3
12 reps
-
7
Back Extension
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Straight Arm Pulldown
3
12 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Shrug (Dumbbell)
3
12 reps
-
7
Back Extension
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Straight Arm Pulldown
3
12 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Shrug (Dumbbell)
3
12 reps
-
7
Back Extension
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Straight Arm Pulldown
3
12 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Shrug (Dumbbell)
3
12 reps
-
7
Back Extension
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Straight Arm Pulldown
3
12 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Shrug (Dumbbell)
3
12 reps
-
7
Back Extension
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Straight Arm Pulldown
3
12 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Shrug (Dumbbell)
3
12 reps
-
7
Back Extension
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Straight Arm Pulldown
3
12 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Shrug (Dumbbell)
3
12 reps
-
7
Back Extension
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Straight Arm Pulldown
3
12 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Shrug (Dumbbell)
3
12 reps
-
7
Back Extension
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Straight Arm Pulldown
3
12 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Shrug (Dumbbell)
3
12 reps
-
7
Back Extension
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Straight Arm Pulldown
3
12 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Shrug (Dumbbell)
3
12 reps
-
7
Back Extension
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Straight Arm Pulldown
3
12 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Shrug (Dumbbell)
3
12 reps
-
7
Back Extension
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
2
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Straight Arm Pulldown
3
12 reps
-
4
Preacher Curl (Dumbbell)
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Shrug (Dumbbell)
3
12 reps
-
7
Back Extension
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
12 reps
-
2
Split Squat (Dumbbell)
3
12 reps
-
3
Leg Press
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Hack Squat
3
12 reps
-
5
Leg Extension
4
12 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Leg Press Calf Raise
3
15 reps
-
8
Abs Crunch (Weighted)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
12 reps
-
2
Split Squat (Dumbbell)
3
12 reps
-
3
Leg Press
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Hack Squat
3
12 reps
-
5
Leg Extension
4
12 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Leg Press Calf Raise
3
15 reps
-
8
Abs Crunch (Weighted)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
12 reps
-
2
Split Squat (Dumbbell)
3
12 reps
-
3
Leg Press
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Hack Squat
3
12 reps
-
5
Leg Extension
4
12 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Leg Press Calf Raise
3
15 reps
-
8
Abs Crunch (Weighted)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
12 reps
-
2
Split Squat (Dumbbell)
3
12 reps
-
3
Leg Press
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Hack Squat
3
12 reps
-
5
Leg Extension
4
12 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Leg Press Calf Raise
3
15 reps
-
8
Abs Crunch (Weighted)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
12 reps
-
2
Split Squat (Dumbbell)
3
12 reps
-
3
Leg Press
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Hack Squat
3
12 reps
-
5
Leg Extension
4
12 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Leg Press Calf Raise
3
15 reps
-
8
Abs Crunch (Weighted)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
12 reps
-
2
Split Squat (Dumbbell)
3
12 reps
-
3
Leg Press
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Hack Squat
3
12 reps
-
5
Leg Extension
4
12 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Leg Press Calf Raise
3
15 reps
-
8
Abs Crunch (Weighted)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
12 reps
-
2
Split Squat (Dumbbell)
3
12 reps
-
3
Leg Press
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Hack Squat
3
12 reps
-
5
Leg Extension
4
12 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Leg Press Calf Raise
3
15 reps
-
8
Abs Crunch (Weighted)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
12 reps
-
2
Split Squat (Dumbbell)
3
12 reps
-
3
Leg Press
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Hack Squat
3
12 reps
-
5
Leg Extension
4
12 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Leg Press Calf Raise
3
15 reps
-
8
Abs Crunch (Weighted)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
12 reps
-
2
Split Squat (Dumbbell)
3
12 reps
-
3
Leg Press
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Hack Squat
3
12 reps
-
5
Leg Extension
4
12 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Leg Press Calf Raise
3
15 reps
-
8
Abs Crunch (Weighted)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
12 reps
-
2
Split Squat (Dumbbell)
3
12 reps
-
3
Leg Press
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Hack Squat
3
12 reps
-
5
Leg Extension
4
12 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Leg Press Calf Raise
3
15 reps
-
8
Abs Crunch (Weighted)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
12 reps
-
2
Split Squat (Dumbbell)
3
12 reps
-
3
Leg Press
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Hack Squat
3
12 reps
-
5
Leg Extension
4
12 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Leg Press Calf Raise
3
15 reps
-
8
Abs Crunch (Weighted)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
12 reps
-
2
Split Squat (Dumbbell)
3
12 reps
-
3
Leg Press
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Hack Squat
3
12 reps
-
5
Leg Extension
4
12 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Leg Press Calf Raise
3
15 reps
-
8
Abs Crunch (Weighted)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
12 reps
-
2
Split Squat (Dumbbell)
3
12 reps
-
3
Leg Press
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Hack Squat
3
12 reps
-
5
Leg Extension
4
12 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Leg Press Calf Raise
3
15 reps
-
8
Abs Crunch (Weighted)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
12 reps
-
2
Split Squat (Dumbbell)
3
12 reps
-
3
Leg Press
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Hack Squat
3
12 reps
-
5
Leg Extension
4
12 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Leg Press Calf Raise
3
15 reps
-
8
Abs Crunch (Weighted)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
12 reps
-
2
Split Squat (Dumbbell)
3
12 reps
-
3
Leg Press
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Hack Squat
3
12 reps
-
5
Leg Extension
4
12 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Leg Press Calf Raise
3
15 reps
-
8
Abs Crunch (Weighted)
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
12 reps
-
2
Split Squat (Dumbbell)
3
12 reps
-
3
Leg Press
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
4
Hack Squat
3
12 reps
-
5
Leg Extension
4
12 reps
-
6
Hip Adductor (Machine)
3
12 reps
-
7
Leg Press Calf Raise
3
15 reps
-
8
Abs Crunch (Weighted)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Lateral Raise (Cable)
4
15 reps
-
4
Incline Chest Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Rope Hammer Curl
3
12 reps
-
6
Seated Dip (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Rear Delt Fly (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Lateral Raise (Cable)
4
15 reps
-
4
Incline Chest Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Rope Hammer Curl
3
12 reps
-
6
Seated Dip (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Rear Delt Fly (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Lateral Raise (Cable)
4
15 reps
-
4
Incline Chest Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Rope Hammer Curl
3
12 reps
-
6
Seated Dip (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Rear Delt Fly (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Lateral Raise (Cable)
4
15 reps
-
4
Incline Chest Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Rope Hammer Curl
3
12 reps
-
6
Seated Dip (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Rear Delt Fly (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Lateral Raise (Cable)
4
15 reps
-
4
Incline Chest Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Rope Hammer Curl
3
12 reps
-
6
Seated Dip (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Rear Delt Fly (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Lateral Raise (Cable)
4
15 reps
-
4
Incline Chest Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Rope Hammer Curl
3
12 reps
-
6
Seated Dip (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Rear Delt Fly (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Lateral Raise (Cable)
4
15 reps
-
4
Incline Chest Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Rope Hammer Curl
3
12 reps
-
6
Seated Dip (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Rear Delt Fly (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Lateral Raise (Cable)
4
15 reps
-
4
Incline Chest Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Rope Hammer Curl
3
12 reps
-
6
Seated Dip (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Rear Delt Fly (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Lateral Raise (Cable)
4
15 reps
-
4
Incline Chest Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Rope Hammer Curl
3
12 reps
-
6
Seated Dip (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Rear Delt Fly (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Lateral Raise (Cable)
4
15 reps
-
4
Incline Chest Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Rope Hammer Curl
3
12 reps
-
6
Seated Dip (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Rear Delt Fly (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Lateral Raise (Cable)
4
15 reps
-
4
Incline Chest Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Rope Hammer Curl
3
12 reps
-
6
Seated Dip (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Rear Delt Fly (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Lateral Raise (Cable)
4
15 reps
-
4
Incline Chest Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Rope Hammer Curl
3
12 reps
-
6
Seated Dip (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Rear Delt Fly (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Lateral Raise (Cable)
4
15 reps
-
4
Incline Chest Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Rope Hammer Curl
3
12 reps
-
6
Seated Dip (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Rear Delt Fly (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Lateral Raise (Cable)
4
15 reps
-
4
Incline Chest Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Rope Hammer Curl
3
12 reps
-
6
Seated Dip (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Rear Delt Fly (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Lateral Raise (Cable)
4
15 reps
-
4
Incline Chest Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Rope Hammer Curl
3
12 reps
-
6
Seated Dip (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Rear Delt Fly (Machine)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
-
2
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3
Lateral Raise (Cable)
4
15 reps
-
4
Incline Chest Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
5
Rope Hammer Curl
3
12 reps
-
6
Seated Dip (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Rear Delt Fly (Machine)
3
12 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Hanging Leg Raise
3 Sets
10 Reps
-
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
3
Seated Hamstring Curl
4 Sets
12 Reps
-
4
Hip Thrust (Machine)
3 Sets
12 Reps
-
5
Hip Abductor (Machine)
3 Sets
12 Reps
-
6
Stiff Leg Deadlift
3 Sets
12 Reps
-
7
Abs Crunch (Weighted)
3 Sets
20 Reps
-
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
2
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
3
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
4
Seated Dip (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
6
Cable Crossover
3 Sets
12 Reps
-
Day 3
1
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
2
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
3
Straight Arm Pulldown
3 Sets
12 Reps
-
4
Preacher Curl (Dumbbell)
3 Sets
12 Reps
-
5
Hammer Curl
3 Sets
12 Reps
-
6
Shrug (Dumbbell)
3 Sets
12 Reps
-
7
Back Extension
3 Sets
20 Reps
-
Day 4
1
Lying Leg Raise
3 Sets
12 Reps
-
2
Split Squat (Dumbbell)
3 Sets
12 Reps
-
3
Leg Press
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
4
Hack Squat
3 Sets
12 Reps
-
5
Leg Extension
4 Sets
12 Reps
-
6
Hip Adductor (Machine)
3 Sets
12 Reps
-
7
Leg Press Calf Raise
3 Sets
15 Reps
-
8
Abs Crunch (Weighted)
3 Sets
20 Reps
-
Day 5
1
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
2
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
3
Lateral Raise (Cable)
4 Sets
15 Reps
-
4
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
5
Rope Hammer Curl
3 Sets
12 Reps
-
6
Seated Dip (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
7
Rear Delt Fly (Machine)
3 Sets
12 Reps
-