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The Egyptian Beast

by Islam E.
1 athletes joined

Program Description

Losing fat and getting lean.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 16, 2024 09:49
  • Last Edited
    Jun 18, 2025 11:32

Summary

Unleash your inner powerhouse with "The Egyptian Beast," a 12-week program designed to sculpt your physique and boost strength through a focused 4-day weekly regimen. Each session targets major muscle groups with a mix of compound and isolation movements, utilizing machines for optimal form and safety. Expect to build muscle and increase endurance as you conquer exercises like the Smith Machine Bench Press and Lat Pulldown. Transform your workouts and elevate your fitness game—it's time to become the beast you were meant to be!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
10 reps
RPE 10
2
Lat Pulldown
2
10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
2
10 reps
RPE 10
5
Chest Fly (Machine)
2
10 reps
RPE 10
6
Single Arm Iso Row
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
10 reps
RPE 10
2
Lat Pulldown
2
10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
2
10 reps
RPE 10
5
Chest Fly (Machine)
2
10 reps
RPE 10
6
Single Arm Iso Row
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
10 reps
RPE 10
2
Lat Pulldown
2
10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
2
10 reps
RPE 10
5
Chest Fly (Machine)
2
10 reps
RPE 10
6
Single Arm Iso Row
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
10 reps
RPE 10
2
Lat Pulldown
2
10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
2
10 reps
RPE 10
5
Chest Fly (Machine)
2
10 reps
RPE 10
6
Single Arm Iso Row
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
10 reps
RPE 10
2
Lat Pulldown
2
10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
2
10 reps
RPE 10
5
Chest Fly (Machine)
2
10 reps
RPE 10
6
Single Arm Iso Row
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
10 reps
RPE 10
2
Lat Pulldown
2
10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
2
10 reps
RPE 10
5
Chest Fly (Machine)
2
10 reps
RPE 10
6
Single Arm Iso Row
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
10 reps
RPE 10
2
Lat Pulldown
2
10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
2
10 reps
RPE 10
5
Chest Fly (Machine)
2
10 reps
RPE 10
6
Single Arm Iso Row
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
10 reps
RPE 10
2
Lat Pulldown
2
10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
2
10 reps
RPE 10
5
Chest Fly (Machine)
2
10 reps
RPE 10
6
Single Arm Iso Row
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
10 reps
RPE 10
2
Lat Pulldown
2
10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
2
10 reps
RPE 10
5
Chest Fly (Machine)
2
10 reps
RPE 10
6
Single Arm Iso Row
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
10 reps
RPE 10
2
Lat Pulldown
2
10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
2
10 reps
RPE 10
5
Chest Fly (Machine)
2
10 reps
RPE 10
6
Single Arm Iso Row
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
10 reps
RPE 10
2
Lat Pulldown
2
10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
2
10 reps
RPE 10
5
Chest Fly (Machine)
2
10 reps
RPE 10
6
Single Arm Iso Row
2
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
10 reps
RPE 10
2
Lat Pulldown
2
10 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
10 reps
RPE 10
4
Chest Supported Row (Machine)
2
10 reps
RPE 10
5
Chest Fly (Machine)
2
10 reps
RPE 10
6
Single Arm Iso Row
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10 reps
RPE 10
2
Hack Squat
2
10 reps
RPE 10
3
Single Leg Press
2
10 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Seated Calf Raise
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10 reps
RPE 10
2
Hack Squat
2
10 reps
RPE 10
3
Single Leg Press
2
10 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Seated Calf Raise
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10 reps
RPE 10
2
Hack Squat
2
10 reps
RPE 10
3
Single Leg Press
2
10 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Seated Calf Raise
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10 reps
RPE 10
2
Hack Squat
2
10 reps
RPE 10
3
Single Leg Press
2
10 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Seated Calf Raise
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10 reps
RPE 10
2
Hack Squat
2
10 reps
RPE 10
3
Single Leg Press
2
10 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Seated Calf Raise
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10 reps
RPE 10
2
Hack Squat
2
10 reps
RPE 10
3
Single Leg Press
2
10 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Seated Calf Raise
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10 reps
RPE 10
2
Hack Squat
2
10 reps
RPE 10
3
Single Leg Press
2
10 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Seated Calf Raise
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10 reps
RPE 10
2
Hack Squat
2
10 reps
RPE 10
3
Single Leg Press
2
10 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Seated Calf Raise
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10 reps
RPE 10
2
Hack Squat
2
10 reps
RPE 10
3
Single Leg Press
2
10 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Seated Calf Raise
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10 reps
RPE 10
2
Hack Squat
2
10 reps
RPE 10
3
Single Leg Press
2
10 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Seated Calf Raise
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10 reps
RPE 10
2
Hack Squat
2
10 reps
RPE 10
3
Single Leg Press
2
10 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Seated Calf Raise
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10 reps
RPE 10
2
Hack Squat
2
10 reps
RPE 10
3
Single Leg Press
2
10 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Seated Calf Raise
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
RPE 10
2
Chest Press (Machine)
2
10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Face Pull
2
10 reps
RPE 10
6
Lateral Raise (Machine)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
RPE 10
2
Chest Press (Machine)
2
10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Face Pull
2
10 reps
RPE 10
6
Lateral Raise (Machine)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
RPE 10
2
Chest Press (Machine)
2
10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Face Pull
2
10 reps
RPE 10
6
Lateral Raise (Machine)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
RPE 10
2
Chest Press (Machine)
2
10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Face Pull
2
10 reps
RPE 10
6
Lateral Raise (Machine)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
RPE 10
2
Chest Press (Machine)
2
10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Face Pull
2
10 reps
RPE 10
6
Lateral Raise (Machine)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
RPE 10
2
Chest Press (Machine)
2
10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Face Pull
2
10 reps
RPE 10
6
Lateral Raise (Machine)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
RPE 10
2
Chest Press (Machine)
2
10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Face Pull
2
10 reps
RPE 10
6
Lateral Raise (Machine)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
RPE 10
2
Chest Press (Machine)
2
10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Face Pull
2
10 reps
RPE 10
6
Lateral Raise (Machine)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
RPE 10
2
Chest Press (Machine)
2
10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Face Pull
2
10 reps
RPE 10
6
Lateral Raise (Machine)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
RPE 10
2
Chest Press (Machine)
2
10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Face Pull
2
10 reps
RPE 10
6
Lateral Raise (Machine)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
RPE 10
2
Chest Press (Machine)
2
10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Face Pull
2
10 reps
RPE 10
6
Lateral Raise (Machine)
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
RPE 10
2
Chest Press (Machine)
2
10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
10 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Face Pull
2
10 reps
RPE 10
6
Lateral Raise (Machine)
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
3
Bicep Curl (EZ Bar)
2
10 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
5
Bicep Curl (Machine)
2
10 reps
RPE 10
6
Dip (Weighted)
2
10 reps
RPE 10
7
Dead Hang
2
10 reps
RPE 10
8
Light Jog
1
10 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
3
Bicep Curl (EZ Bar)
2
10 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
5
Bicep Curl (Machine)
2
10 reps
RPE 10
6
Dip (Weighted)
2
10 reps
RPE 10
7
Dead Hang
2
10 reps
RPE 10
8
Light Jog
1
10 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
3
Bicep Curl (EZ Bar)
2
10 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
5
Bicep Curl (Machine)
2
10 reps
RPE 10
6
Dip (Weighted)
2
10 reps
RPE 10
7
Dead Hang
2
10 reps
RPE 10
8
Light Jog
1
10 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
3
Bicep Curl (EZ Bar)
2
10 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
5
Bicep Curl (Machine)
2
10 reps
RPE 10
6
Dip (Weighted)
2
10 reps
RPE 10
7
Dead Hang
2
10 reps
RPE 10
8
Light Jog
1
10 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
3
Bicep Curl (EZ Bar)
2
10 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
5
Bicep Curl (Machine)
2
10 reps
RPE 10
6
Dip (Weighted)
2
10 reps
RPE 10
7
Dead Hang
2
10 reps
RPE 10
8
Light Jog
1
10 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
3
Bicep Curl (EZ Bar)
2
10 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
5
Bicep Curl (Machine)
2
10 reps
RPE 10
6
Dip (Weighted)
2
10 reps
RPE 10
7
Dead Hang
2
10 reps
RPE 10
8
Light Jog
1
10 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
3
Bicep Curl (EZ Bar)
2
10 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
5
Bicep Curl (Machine)
2
10 reps
RPE 10
6
Dip (Weighted)
2
10 reps
RPE 10
7
Dead Hang
2
10 reps
RPE 10
8
Light Jog
1
10 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
3
Bicep Curl (EZ Bar)
2
10 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
5
Bicep Curl (Machine)
2
10 reps
RPE 10
6
Dip (Weighted)
2
10 reps
RPE 10
7
Dead Hang
2
10 reps
RPE 10
8
Light Jog
1
10 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
3
Bicep Curl (EZ Bar)
2
10 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
5
Bicep Curl (Machine)
2
10 reps
RPE 10
6
Dip (Weighted)
2
10 reps
RPE 10
7
Dead Hang
2
10 reps
RPE 10
8
Light Jog
1
10 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
3
Bicep Curl (EZ Bar)
2
10 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
5
Bicep Curl (Machine)
2
10 reps
RPE 10
6
Dip (Weighted)
2
10 reps
RPE 10
7
Dead Hang
2
10 reps
RPE 10
8
Light Jog
1
10 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
3
Bicep Curl (EZ Bar)
2
10 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
5
Bicep Curl (Machine)
2
10 reps
RPE 10
6
Dip (Weighted)
2
10 reps
RPE 10
7
Dead Hang
2
10 reps
RPE 10
8
Light Jog
1
10 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
RPE 10
2
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
3
Bicep Curl (EZ Bar)
2
10 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 10
5
Bicep Curl (Machine)
2
10 reps
RPE 10
6
Dip (Weighted)
2
10 reps
RPE 10
7
Dead Hang
2
10 reps
RPE 10
8
Light Jog
1
10 mins
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Smith Machine)
2 Sets
10 Reps
@10
2
Lat Pulldown
2 Sets
10 Reps
@10
3
Incline Bench Press (Smith Machine)
2 Sets
10 Reps
@10
4
Chest Supported Row (Machine)
2 Sets
10 Reps
@10
5
Chest Fly (Machine)
2 Sets
10 Reps
@10
6
Single Arm Iso Row
2 Sets
10 Reps
@10
Day 2
1
Leg Curl
2 Sets
10 Reps
@10
2
Hack Squat
2 Sets
10 Reps
@10
3
Single Leg Press
2 Sets
10 Reps
@10
4
Leg Extension
2 Sets
10 Reps
@10
5
Seated Calf Raise
2 Sets
10 Reps
@10
Day 3
1
Shoulder Press (Machine)
2 Sets
10 Reps
@10
2
Chest Press (Machine)
2 Sets
10 Reps
@10
3
Seated Wide-Grip Row (Cable)
2 Sets
10 Reps
@10
4
Lateral Raise (Cable)
2 Sets
10 Reps
@10
5
Face Pull
2 Sets
10 Reps
@10
6
Lateral Raise (Machine)
2 Sets
10 Reps
@10
Day 4
1
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@10
2
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
@10
3
Bicep Curl (EZ Bar)
2 Sets
10 Reps
@10
4
Single Arm Tricep Extension (Cable)
2 Sets
10 Reps
@10
5
Bicep Curl (Machine)
2 Sets
10 Reps
@10
6
Dip (Weighted)
2 Sets
10 Reps
@10
7
Dead Hang
2 Sets
10 Reps
@10
8
Light Jog
1 Set
10 mins
@10