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by 0077 นายอัครวัฒน์ ทิพย์โพธิเมือง

Program Description

Muscle growth

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    20 minutes
  • Created
    Sep 27, 2025 08:01
  • Last Edited
    Sep 30, 2025 09:27
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.7%
Upper Back
10.7%
Biceps
10%
Chest
9.3%
Front Delts
8.6%
Lats
7.1%
Middle Delts
7.1%
Glutes
5.7%
Rear Delts
4.3%
Hamstrings
3.6%
Abductors
3.6%
Lower Back
3.6%
Calves
3.6%
Quadriceps
3.6%
Adductors
3.6%
Abs
3.6%
Forearms
1.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
JM Press
2
-
7
Leg Extension
2
-
8
Hip Adductor (Machine)
2
-
9
Cable Crunch
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
JM Press
2
-
7
Leg Extension
2
-
8
Hip Adductor (Machine)
2
-
9
Cable Crunch
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
JM Press
2
-
7
Leg Extension
2
-
8
Hip Adductor (Machine)
2
-
9
Cable Crunch
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
JM Press
2
-
7
Leg Extension
2
-
8
Hip Adductor (Machine)
2
-
9
Cable Crunch
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
JM Press
2
-
7
Leg Extension
2
-
8
Hip Adductor (Machine)
2
-
9
Cable Crunch
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
JM Press
2
-
7
Leg Extension
2
-
8
Hip Adductor (Machine)
2
-
9
Cable Crunch
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
JM Press
2
-
7
Leg Extension
2
-
8
Hip Adductor (Machine)
2
-
9
Cable Crunch
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
JM Press
2
-
7
Leg Extension
2
-
8
Hip Adductor (Machine)
2
-
9
Cable Crunch
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
JM Press
2
-
7
Leg Extension
2
-
8
Hip Adductor (Machine)
2
-
9
Cable Crunch
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
JM Press
2
-
7
Leg Extension
2
-
8
Hip Adductor (Machine)
2
-
9
Cable Crunch
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
JM Press
2
-
7
Leg Extension
2
-
8
Hip Adductor (Machine)
2
-
9
Cable Crunch
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
JM Press
2
-
7
Leg Extension
2
-
8
Hip Adductor (Machine)
2
-
9
Cable Crunch
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Lat Pulldown (Single Arm)
2
-
3
Kelso Shrug
2
-
4
Rear Delt Fly (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
7
Leg Curl
2
-
8
Hip Abductor (Machine)
2
-
9
Back Extension
2
-
10
Straight Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Lat Pulldown (Single Arm)
2
-
3
Kelso Shrug
2
-
4
Rear Delt Fly (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
7
Leg Curl
2
-
8
Hip Abductor (Machine)
2
-
9
Back Extension
2
-
10
Straight Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Lat Pulldown (Single Arm)
2
-
3
Kelso Shrug
2
-
4
Rear Delt Fly (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
7
Leg Curl
2
-
8
Hip Abductor (Machine)
2
-
9
Back Extension
2
-
10
Straight Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Lat Pulldown (Single Arm)
2
-
3
Kelso Shrug
2
-
4
Rear Delt Fly (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
7
Leg Curl
2
-
8
Hip Abductor (Machine)
2
-
9
Back Extension
2
-
10
Straight Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Lat Pulldown (Single Arm)
2
-
3
Kelso Shrug
2
-
4
Rear Delt Fly (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
7
Leg Curl
2
-
8
Hip Abductor (Machine)
2
-
9
Back Extension
2
-
10
Straight Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Lat Pulldown (Single Arm)
2
-
3
Kelso Shrug
2
-
4
Rear Delt Fly (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
7
Leg Curl
2
-
8
Hip Abductor (Machine)
2
-
9
Back Extension
2
-
10
Straight Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Lat Pulldown (Single Arm)
2
-
3
Kelso Shrug
2
-
4
Rear Delt Fly (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
7
Leg Curl
2
-
8
Hip Abductor (Machine)
2
-
9
Back Extension
2
-
10
Straight Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Lat Pulldown (Single Arm)
2
-
3
Kelso Shrug
2
-
4
Rear Delt Fly (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
7
Leg Curl
2
-
8
Hip Abductor (Machine)
2
-
9
Back Extension
2
-
10
Straight Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Lat Pulldown (Single Arm)
2
-
3
Kelso Shrug
2
-
4
Rear Delt Fly (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
7
Leg Curl
2
-
8
Hip Abductor (Machine)
2
-
9
Back Extension
2
-
10
Straight Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Lat Pulldown (Single Arm)
2
-
3
Kelso Shrug
2
-
4
Rear Delt Fly (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
7
Leg Curl
2
-
8
Hip Abductor (Machine)
2
-
9
Back Extension
2
-
10
Straight Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Lat Pulldown (Single Arm)
2
-
3
Kelso Shrug
2
-
4
Rear Delt Fly (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
7
Leg Curl
2
-
8
Hip Abductor (Machine)
2
-
9
Back Extension
2
-
10
Straight Leg Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Lat Pulldown (Single Arm)
2
-
3
Kelso Shrug
2
-
4
Rear Delt Fly (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
7
Leg Curl
2
-
8
Hip Abductor (Machine)
2
-
9
Back Extension
2
-
10
Straight Leg Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
JM Press
2
-
7
Leg Extension
2
-
8
Hip Adductor (Machine)
2
-
9
Cable Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
JM Press
2
-
7
Leg Extension
2
-
8
Hip Adductor (Machine)
2
-
9
Cable Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
JM Press
2
-
7
Leg Extension
2
-
8
Hip Adductor (Machine)
2
-
9
Cable Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
JM Press
2
-
7
Leg Extension
2
-
8
Hip Adductor (Machine)
2
-
9
Cable Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
JM Press
2
-
7
Leg Extension
2
-
8
Hip Adductor (Machine)
2
-
9
Cable Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
JM Press
2
-
7
Leg Extension
2
-
8
Hip Adductor (Machine)
2
-
9
Cable Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
JM Press
2
-
7
Leg Extension
2
-
8
Hip Adductor (Machine)
2
-
9
Cable Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
JM Press
2
-
7
Leg Extension
2
-
8
Hip Adductor (Machine)
2
-
9
Cable Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
JM Press
2
-
7
Leg Extension
2
-
8
Hip Adductor (Machine)
2
-
9
Cable Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
JM Press
2
-
7
Leg Extension
2
-
8
Hip Adductor (Machine)
2
-
9
Cable Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
JM Press
2
-
7
Leg Extension
2
-
8
Hip Adductor (Machine)
2
-
9
Cable Crunch
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Single Arm Tricep Extension (Cable)
2
-
4
Pec Deck (Machine)
2
-
5
Lateral Raise (Cable)
2
-
6
JM Press
2
-
7
Leg Extension
2
-
8
Hip Adductor (Machine)
2
-
9
Cable Crunch
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Lat Pulldown (Single Arm)
2
-
3
Kelso Shrug
2
-
4
Rear Delt Fly (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
7
Leg Curl
2
-
8
Hip Abductor (Machine)
2
-
9
Back Extension
2
-
10
Straight Leg Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Lat Pulldown (Single Arm)
2
-
3
Kelso Shrug
2
-
4
Rear Delt Fly (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
7
Leg Curl
2
-
8
Hip Abductor (Machine)
2
-
9
Back Extension
2
-
10
Straight Leg Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Lat Pulldown (Single Arm)
2
-
3
Kelso Shrug
2
-
4
Rear Delt Fly (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
7
Leg Curl
2
-
8
Hip Abductor (Machine)
2
-
9
Back Extension
2
-
10
Straight Leg Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Lat Pulldown (Single Arm)
2
-
3
Kelso Shrug
2
-
4
Rear Delt Fly (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
7
Leg Curl
2
-
8
Hip Abductor (Machine)
2
-
9
Back Extension
2
-
10
Straight Leg Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Lat Pulldown (Single Arm)
2
-
3
Kelso Shrug
2
-
4
Rear Delt Fly (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
7
Leg Curl
2
-
8
Hip Abductor (Machine)
2
-
9
Back Extension
2
-
10
Straight Leg Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Lat Pulldown (Single Arm)
2
-
3
Kelso Shrug
2
-
4
Rear Delt Fly (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
7
Leg Curl
2
-
8
Hip Abductor (Machine)
2
-
9
Back Extension
2
-
10
Straight Leg Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Lat Pulldown (Single Arm)
2
-
3
Kelso Shrug
2
-
4
Rear Delt Fly (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
7
Leg Curl
2
-
8
Hip Abductor (Machine)
2
-
9
Back Extension
2
-
10
Straight Leg Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Lat Pulldown (Single Arm)
2
-
3
Kelso Shrug
2
-
4
Rear Delt Fly (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
7
Leg Curl
2
-
8
Hip Abductor (Machine)
2
-
9
Back Extension
2
-
10
Straight Leg Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Lat Pulldown (Single Arm)
2
-
3
Kelso Shrug
2
-
4
Rear Delt Fly (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
7
Leg Curl
2
-
8
Hip Abductor (Machine)
2
-
9
Back Extension
2
-
10
Straight Leg Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Lat Pulldown (Single Arm)
2
-
3
Kelso Shrug
2
-
4
Rear Delt Fly (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
7
Leg Curl
2
-
8
Hip Abductor (Machine)
2
-
9
Back Extension
2
-
10
Straight Leg Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Lat Pulldown (Single Arm)
2
-
3
Kelso Shrug
2
-
4
Rear Delt Fly (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
7
Leg Curl
2
-
8
Hip Abductor (Machine)
2
-
9
Back Extension
2
-
10
Straight Leg Calf Raise
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2
Lat Pulldown (Single Arm)
2
-
3
Kelso Shrug
2
-
4
Rear Delt Fly (Cable)
2
-
5
Preacher Curl (Dumbbell)
2
-
6
Hammer Curl (Dumbbell)
2
-
7
Leg Curl
2
-
8
Hip Abductor (Machine)
2
-
9
Back Extension
2
-
10
Straight Leg Calf Raise
2
-
Week 1
1 / 12 Weeks
Day 2
1
Wide Grip Lat Pulldown
2 Sets
-
2
Lat Pulldown (Single Arm)
2 Sets
-
3
Kelso Shrug
2 Sets
-
4
Rear Delt Fly (Cable)
2 Sets
-
5
Preacher Curl (Dumbbell)
2 Sets
-
6
Hammer Curl (Dumbbell)
2 Sets
-
7
Leg Curl
2 Sets
-
8
Hip Abductor (Machine)
2 Sets
-
9
Back Extension
2 Sets
-
10
Straight Leg Calf Raise
2 Sets
-
Day 4
1
Wide Grip Lat Pulldown
2 Sets
-
2
Lat Pulldown (Single Arm)
2 Sets
-
3
Kelso Shrug
2 Sets
-
4
Rear Delt Fly (Cable)
2 Sets
-
5
Preacher Curl (Dumbbell)
2 Sets
-
6
Hammer Curl (Dumbbell)
2 Sets
-
7
Leg Curl
2 Sets
-
8
Hip Abductor (Machine)
2 Sets
-
9
Back Extension
2 Sets
-
10
Straight Leg Calf Raise
2 Sets
-
Day 1
1
Incline Chest Press (Machine)
2 Sets
-
2
Shoulder Press (Machine)
2 Sets
-
3
Single Arm Tricep Extension (Cable)
2 Sets
-
4
Pec Deck (Machine)
2 Sets
-
5
Lateral Raise (Cable)
2 Sets
-
6
JM Press
2 Sets
-
7
Leg Extension
2 Sets
-
8
Hip Adductor (Machine)
2 Sets
-
9
Cable Crunch
2 Sets
-
Day 3
1
Incline Chest Press (Machine)
2 Sets
-
2
Shoulder Press (Machine)
2 Sets
-
3
Single Arm Tricep Extension (Cable)
2 Sets
-
4
Pec Deck (Machine)
2 Sets
-
5
Lateral Raise (Cable)
2 Sets
-
6
JM Press
2 Sets
-
7
Leg Extension
2 Sets
-
8
Hip Adductor (Machine)
2 Sets
-
9
Cable Crunch
2 Sets
-