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Beginner volumizing

by Tawwab Ul Gani

Program Description

This beginner friendly program is designed to build up strength in key compound strengths as well as all round development of all the muscles.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 22, 2024 06:18
  • Last Edited
    Jun 18, 2025 11:00

Summary

Unlock your potential with the Beginner Volumizing program, a comprehensive 6-week journey designed for those ready to build muscle and confidence. Committing to six days a week, you'll engage in targeted workouts focusing on major muscle groups, including chest and back, using a mix of barbell, dumbbell, and cable exercises. Each session is crafted to progressively challenge your strength and endurance, ensuring you see tangible results. Get ready to elevate your fitness game and transform your physique!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Incline Fly Press (Dumbbell)
3
12 reps
RPE 8
4
Cable Crossover
3
15 reps
RPE 8
5
Push Up
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Incline Fly Press (Dumbbell)
3
12 reps
RPE 8
4
Cable Crossover
3
15 reps
RPE 8
5
Push Up
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Incline Fly Press (Dumbbell)
3
12 reps
RPE 8
4
Cable Crossover
3
15 reps
RPE 8
5
Push Up
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Incline Fly Press (Dumbbell)
3
12 reps
RPE 8
4
Cable Crossover
3
15 reps
RPE 8
5
Push Up
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Incline Fly Press (Dumbbell)
3
12 reps
RPE 8
4
Cable Crossover
3
15 reps
RPE 8
5
Push Up
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
12 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 8
3
Incline Fly Press (Dumbbell)
3
12 reps
RPE 8
4
Cable Crossover
3
15 reps
RPE 8
5
Push Up
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
12 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 9
2
Seated Row (Cable)
4
8 reps
RPE 8
3
Bent Over Row (Barbell)
1
2
8 reps
6 reps
RPE 8
RPE 9
4
Lat Pulldown (Single Arm)
3
12 reps
RPE 8
5
Pullover (Dumbbell)
4
8 reps
RPE 8
6
Pull-Up (Bodyweight)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
12 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 9
2
Seated Row (Cable)
4
8 reps
RPE 8
3
Bent Over Row (Barbell)
1
2
8 reps
6 reps
RPE 8
RPE 9
4
Lat Pulldown (Single Arm)
3
12 reps
RPE 8
5
Pullover (Dumbbell)
4
8 reps
RPE 8
6
Pull-Up (Bodyweight)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
12 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 9
2
Seated Row (Cable)
4
8 reps
RPE 8
3
Bent Over Row (Barbell)
1
2
8 reps
6 reps
RPE 8
RPE 9
4
Lat Pulldown (Single Arm)
3
12 reps
RPE 8
5
Pullover (Dumbbell)
4
8 reps
RPE 8
6
Pull-Up (Bodyweight)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
12 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 9
2
Seated Row (Cable)
4
8 reps
RPE 8
3
Bent Over Row (Barbell)
1
2
8 reps
6 reps
RPE 8
RPE 9
4
Lat Pulldown (Single Arm)
3
12 reps
RPE 8
5
Pullover (Dumbbell)
4
8 reps
RPE 8
6
Pull-Up (Bodyweight)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
12 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 9
2
Seated Row (Cable)
4
8 reps
RPE 8
3
Bent Over Row (Barbell)
1
2
8 reps
6 reps
RPE 8
RPE 9
4
Lat Pulldown (Single Arm)
3
12 reps
RPE 8
5
Pullover (Dumbbell)
4
8 reps
RPE 8
6
Pull-Up (Bodyweight)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
1
12 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 9
2
Seated Row (Cable)
4
8 reps
RPE 8
3
Bent Over Row (Barbell)
1
2
8 reps
6 reps
RPE 8
RPE 9
4
Lat Pulldown (Single Arm)
3
12 reps
RPE 8
5
Pullover (Dumbbell)
4
8 reps
RPE 8
6
Pull-Up (Bodyweight)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
2
1
12 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Alternating Dumbbell Curl
3
12 reps
RPE 8
3
Preacher Curl (EZ Bar)
4
8 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
2
2
12 reps
12 reps
RPE 8
RPE 9
5
French Press
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9
6
Bench Dips
3
15 reps
RPE 9
7
Wrist Curls
2
25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
2
1
12 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Alternating Dumbbell Curl
3
12 reps
RPE 8
3
Preacher Curl (EZ Bar)
4
8 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
2
2
12 reps
12 reps
RPE 8
RPE 9
5
French Press
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9
6
Bench Dips
3
15 reps
RPE 9
7
Wrist Curls
2
25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
2
1
12 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Alternating Dumbbell Curl
3
12 reps
RPE 8
3
Preacher Curl (EZ Bar)
4
8 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
2
2
12 reps
12 reps
RPE 8
RPE 9
5
French Press
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9
6
Bench Dips
3
15 reps
RPE 9
7
Wrist Curls
2
25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
2
1
12 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Alternating Dumbbell Curl
3
12 reps
RPE 8
3
Preacher Curl (EZ Bar)
4
8 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
2
2
12 reps
12 reps
RPE 8
RPE 9
5
French Press
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9
6
Bench Dips
3
15 reps
RPE 9
7
Wrist Curls
2
25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
2
1
12 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Alternating Dumbbell Curl
3
12 reps
RPE 8
3
Preacher Curl (EZ Bar)
4
8 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
2
2
12 reps
12 reps
RPE 8
RPE 9
5
French Press
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9
6
Bench Dips
3
15 reps
RPE 9
7
Wrist Curls
2
25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
2
1
12 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Alternating Dumbbell Curl
3
12 reps
RPE 8
3
Preacher Curl (EZ Bar)
4
8 reps
RPE 8
4
V-Handle Tricep Pushdown (Cable)
2
2
12 reps
12 reps
RPE 8
RPE 9
5
French Press
1
1
1
8 reps
10 reps
12 reps
RPE 9
RPE 9
RPE 9
6
Bench Dips
3
15 reps
RPE 9
7
Wrist Curls
2
25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 9
2
Leg Press
2
1
12 reps
10 reps
RPE 8
RPE 8
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Hamstring Curl
3
15 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 9
2
Leg Press
2
1
12 reps
10 reps
RPE 8
RPE 8
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Hamstring Curl
3
15 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 9
2
Leg Press
2
1
12 reps
10 reps
RPE 8
RPE 8
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Hamstring Curl
3
15 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 9
2
Leg Press
2
1
12 reps
10 reps
RPE 8
RPE 8
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Hamstring Curl
3
15 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 9
2
Leg Press
2
1
12 reps
10 reps
RPE 8
RPE 8
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Hamstring Curl
3
15 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
12 reps
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 8
RPE 9
2
Leg Press
2
1
12 reps
10 reps
RPE 8
RPE 8
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 8
5
Hamstring Curl
3
15 reps
RPE 8
6
Standing Calf Raise
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
2
Seated Military Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Front Raise
2
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
One Arm Lateral Raise (Cable)
2
12 reps
RPE 9
6
Face Pull
3
15 reps
RPE 8
7
Reverse Pec Deck
2
15 reps
RPE 8
8
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
2
Seated Military Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Front Raise
2
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
One Arm Lateral Raise (Cable)
2
12 reps
RPE 9
6
Face Pull
3
15 reps
RPE 8
7
Reverse Pec Deck
2
15 reps
RPE 8
8
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
2
Seated Military Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Front Raise
2
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
One Arm Lateral Raise (Cable)
2
12 reps
RPE 9
6
Face Pull
3
15 reps
RPE 8
7
Reverse Pec Deck
2
15 reps
RPE 8
8
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
2
Seated Military Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Front Raise
2
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
One Arm Lateral Raise (Cable)
2
12 reps
RPE 9
6
Face Pull
3
15 reps
RPE 8
7
Reverse Pec Deck
2
15 reps
RPE 8
8
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
2
Seated Military Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Front Raise
2
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
One Arm Lateral Raise (Cable)
2
12 reps
RPE 9
6
Face Pull
3
15 reps
RPE 8
7
Reverse Pec Deck
2
15 reps
RPE 8
8
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 8
2
Seated Military Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Front Raise
2
12 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
5
One Arm Lateral Raise (Cable)
2
12 reps
RPE 9
6
Face Pull
3
15 reps
RPE 8
7
Reverse Pec Deck
2
15 reps
RPE 8
8
Shrug (Dumbbell)
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
RPE 8
2
Sprint
3
0.5 mins
RPE 9
3
Jumping Jack
3
0.5 mins
RPE 9
4
Cable Crunch
4
15 reps
RPE 8
5
Hanging Leg Raise
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
RPE 8
2
Sprint
3
0.5 mins
RPE 9
3
Jumping Jack
3
0.5 mins
RPE 9
4
Cable Crunch
4
15 reps
RPE 8
5
Hanging Leg Raise
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
RPE 8
2
Sprint
3
0.5 mins
RPE 9
3
Jumping Jack
3
0.5 mins
RPE 9
4
Cable Crunch
4
15 reps
RPE 8
5
Hanging Leg Raise
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
RPE 8
2
Sprint
3
0.5 mins
RPE 9
3
Jumping Jack
3
0.5 mins
RPE 9
4
Cable Crunch
4
15 reps
RPE 8
5
Hanging Leg Raise
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
RPE 8
2
Sprint
3
0.5 mins
RPE 9
3
Jumping Jack
3
0.5 mins
RPE 9
4
Cable Crunch
4
15 reps
RPE 8
5
Hanging Leg Raise
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
RPE 8
2
Sprint
3
0.5 mins
RPE 9
3
Jumping Jack
3
0.5 mins
RPE 9
4
Cable Crunch
4
15 reps
RPE 8
5
Hanging Leg Raise
3
15 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
8 Reps
6 Reps
@6
@7
@8
@8
@9
2
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
3
Incline Fly Press (Dumbbell)
3 Sets
12 Reps
@8
4
Cable Crossover
3 Sets
15 Reps
@8
5
Push Up
3 Sets
15 Reps
@10
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
8 Reps
6 Reps
@6
@7
@8
@8
@9
2
Seated Row (Cable)
4 Sets
8 Reps
@8
3
Bent Over Row (Barbell)
1 Set
2 Sets
8 Reps
6 Reps
@8
@9
4
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@8
5
Pullover (Dumbbell)
4 Sets
8 Reps
@8
6
Pull-Up (Bodyweight)
3 Sets
15 Reps
@8
Day 3
1
Bicep Curl (Barbell)
1 Set
1 Set
2 Sets
1 Set
12 Reps
12 Reps
10 Reps
8 Reps
@6
@7
@8
@9
2
Alternating Dumbbell Curl
3 Sets
12 Reps
@8
3
Preacher Curl (EZ Bar)
4 Sets
8 Reps
@8
4
V-Handle Tricep Pushdown (Cable)
2 Sets
2 Sets
12 Reps
12 Reps
@8
@9
5
French Press
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@9
@9
@9
6
Bench Dips
3 Sets
15 Reps
@9
7
Wrist Curls
2 Sets
25 Reps
@10
Day 4
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
8 Reps
6 Reps
@6
@7
@8
@8
@9
2
Leg Press
2 Sets
1 Set
12 Reps
10 Reps
@8
@8
3
Romanian Deadlift (Barbell)
2 Sets
12 Reps
@8
4
Leg Extension
3 Sets
15 Reps
@8
5
Hamstring Curl
3 Sets
15 Reps
@8
6
Standing Calf Raise
3 Sets
20 Reps
@8
Day 5
1
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@8
2
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6
@7
@8
@9
3
Front Raise
2 Sets
12 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
5
One Arm Lateral Raise (Cable)
2 Sets
12 Reps
@9
6
Face Pull
3 Sets
15 Reps
@8
7
Reverse Pec Deck
2 Sets
15 Reps
@8
8
Shrug (Dumbbell)
3 Sets
12 Reps
@8
Day 6
1
Plank
3 Sets
1 mins
@8
2
Sprint
3 Sets
0.5 mins
@9
3
Jumping Jack
3 Sets
0.5 mins
@9
4
Cable Crunch
4 Sets
15 Reps
@8
5
Hanging Leg Raise
3 Sets
15 Reps
@8