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BoostcampPNG

ANT/POST v7

by J3SS

Program Description

Perform unilateral movements where possible. Ensure proper rest between sets (2–3 minutes) and a thorough warm-up—for example, 5 reps at 50% of your working set weight, followed by 1 rep at your working set weight.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    7 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 17, 2025 07:31
  • Last Edited
    Nov 17, 2025 09:19
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.7%
Middle Delts
12%
Front Delts
11.5%
Triceps
7.7%
Lats
7.1%
Rear Delts
6.6%
Abs
6%
Quadriceps
5.5%
Adductors
5.5%
Lower Back
5.5%
Hamstrings
5.5%
Chest
4.4%
Glutes
4.4%
Forearms
2.7%
Biceps
2.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Front Raise
1
6-8 reps
RPE 9
3
Lateral Raise (Machine)
2
6-8 reps
RPE 9
4
Shoulder Press (Machine)
2
6-8 reps
RPE 9
5
Tricep Extension (Cable)
1
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Abs Crunch (Machine)
2
6-8 reps
RPE 9
9
Hip Adductor (Machine)
2
6-8 reps
RPE 9
10
Reverse Wrist Curl (Cable)
1
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Front Raise
1
6-8 reps
RPE 9
3
Lateral Raise (Machine)
2
6-8 reps
RPE 9
4
Shoulder Press (Machine)
2
6-8 reps
RPE 9
5
Tricep Extension (Cable)
1
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Abs Crunch (Machine)
2
6-8 reps
RPE 9
9
Hip Adductor (Machine)
2
6-8 reps
RPE 9
10
Reverse Wrist Curl (Cable)
1
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Front Raise
1
6-8 reps
RPE 9
3
Lateral Raise (Machine)
2
6-8 reps
RPE 9
4
Shoulder Press (Machine)
2
6-8 reps
RPE 9
5
Tricep Extension (Cable)
1
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Abs Crunch (Machine)
2
6-8 reps
RPE 9
9
Hip Adductor (Machine)
2
6-8 reps
RPE 9
10
Reverse Wrist Curl (Cable)
1
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Front Raise
1
6-8 reps
RPE 9
3
Lateral Raise (Machine)
2
6-8 reps
RPE 9
4
Shoulder Press (Machine)
2
6-8 reps
RPE 9
5
Tricep Extension (Cable)
1
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Abs Crunch (Machine)
2
6-8 reps
RPE 9
9
Hip Adductor (Machine)
2
6-8 reps
RPE 9
10
Reverse Wrist Curl (Cable)
1
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Front Raise
1
6-8 reps
RPE 9
3
Lateral Raise (Machine)
2
6-8 reps
RPE 9
4
Shoulder Press (Machine)
2
6-8 reps
RPE 9
5
Tricep Extension (Cable)
1
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Abs Crunch (Machine)
2
6-8 reps
RPE 9
9
Hip Adductor (Machine)
2
6-8 reps
RPE 9
10
Reverse Wrist Curl (Cable)
1
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Front Raise
1
6-8 reps
RPE 9
3
Lateral Raise (Machine)
2
6-8 reps
RPE 9
4
Shoulder Press (Machine)
2
6-8 reps
RPE 9
5
Tricep Extension (Cable)
1
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Abs Crunch (Machine)
2
6-8 reps
RPE 9
9
Hip Adductor (Machine)
2
6-8 reps
RPE 9
10
Reverse Wrist Curl (Cable)
1
6-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Front Raise
1
6-8 reps
RPE 9
3
Lateral Raise (Machine)
2
6-8 reps
RPE 9
4
Shoulder Press (Machine)
2
6-8 reps
RPE 9
5
Tricep Extension (Cable)
1
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Abs Crunch (Machine)
2
6-8 reps
RPE 9
9
Hip Adductor (Machine)
2
6-8 reps
RPE 9
10
Reverse Wrist Curl (Cable)
1
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Standing Pullover (Cable)
1
6-8 reps
RPE 9
3
Kelso Shrug
1
6-8 reps
RPE 9
4
Shrug (Dumbbell)
1
6-8 reps
RPE 9
5
Preacher Curl (Machine)
2
6-8 reps
RPE 9
6
Hammer Curl (Preacher)
1
6-8 reps
RPE 9
7
Rear Delt Fly (Cable)
2
6-8 reps
RPE 9
8
Back Extension (Weighted)
2
6-8 reps
RPE 9
9
Leg Curl
2
6-8 reps
RPE 9
10
Wrist Curls
1
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Standing Pullover (Cable)
1
6-8 reps
RPE 9
3
Kelso Shrug
1
6-8 reps
RPE 9
4
Shrug (Dumbbell)
1
6-8 reps
RPE 9
5
Preacher Curl (Machine)
2
6-8 reps
RPE 9
6
Hammer Curl (Preacher)
1
6-8 reps
RPE 9
7
Rear Delt Fly (Cable)
2
6-8 reps
RPE 9
8
Back Extension (Weighted)
2
6-8 reps
RPE 9
9
Leg Curl
2
6-8 reps
RPE 9
10
Wrist Curls
1
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Standing Pullover (Cable)
1
6-8 reps
RPE 9
3
Kelso Shrug
1
6-8 reps
RPE 9
4
Shrug (Dumbbell)
1
6-8 reps
RPE 9
5
Preacher Curl (Machine)
2
6-8 reps
RPE 9
6
Hammer Curl (Preacher)
1
6-8 reps
RPE 9
7
Rear Delt Fly (Cable)
2
6-8 reps
RPE 9
8
Back Extension (Weighted)
2
6-8 reps
RPE 9
9
Leg Curl
2
6-8 reps
RPE 9
10
Wrist Curls
1
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Standing Pullover (Cable)
1
6-8 reps
RPE 9
3
Kelso Shrug
1
6-8 reps
RPE 9
4
Shrug (Dumbbell)
1
6-8 reps
RPE 9
5
Preacher Curl (Machine)
2
6-8 reps
RPE 9
6
Hammer Curl (Preacher)
1
6-8 reps
RPE 9
7
Rear Delt Fly (Cable)
2
6-8 reps
RPE 9
8
Back Extension (Weighted)
2
6-8 reps
RPE 9
9
Leg Curl
2
6-8 reps
RPE 9
10
Wrist Curls
1
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Standing Pullover (Cable)
1
6-8 reps
RPE 9
3
Kelso Shrug
1
6-8 reps
RPE 9
4
Shrug (Dumbbell)
1
6-8 reps
RPE 9
5
Preacher Curl (Machine)
2
6-8 reps
RPE 9
6
Hammer Curl (Preacher)
1
6-8 reps
RPE 9
7
Rear Delt Fly (Cable)
2
6-8 reps
RPE 9
8
Back Extension (Weighted)
2
6-8 reps
RPE 9
9
Leg Curl
2
6-8 reps
RPE 9
10
Wrist Curls
1
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Standing Pullover (Cable)
1
6-8 reps
RPE 9
3
Kelso Shrug
1
6-8 reps
RPE 9
4
Shrug (Dumbbell)
1
6-8 reps
RPE 9
5
Preacher Curl (Machine)
2
6-8 reps
RPE 9
6
Hammer Curl (Preacher)
1
6-8 reps
RPE 9
7
Rear Delt Fly (Cable)
2
6-8 reps
RPE 9
8
Back Extension (Weighted)
2
6-8 reps
RPE 9
9
Leg Curl
2
6-8 reps
RPE 9
10
Wrist Curls
1
6-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Standing Pullover (Cable)
1
6-8 reps
RPE 9
3
Kelso Shrug
1
6-8 reps
RPE 9
4
Shrug (Dumbbell)
1
6-8 reps
RPE 9
5
Preacher Curl (Machine)
2
6-8 reps
RPE 9
6
Hammer Curl (Preacher)
1
6-8 reps
RPE 9
7
Rear Delt Fly (Cable)
2
6-8 reps
RPE 9
8
Back Extension (Weighted)
2
6-8 reps
RPE 9
9
Leg Curl
2
6-8 reps
RPE 9
10
Wrist Curls
1
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Front Raise
1
6-8 reps
RPE 9
3
Lateral Raise (Machine)
2
6-8 reps
RPE 9
4
Shoulder Press (Machine)
2
6-8 reps
RPE 9
5
Tricep Extension (Cable)
1
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Abs Crunch (Machine)
2
6-8 reps
RPE 9
9
Hip Adductor (Machine)
2
6-8 reps
RPE 9
10
Reverse Wrist Curl (Cable)
1
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Front Raise
1
6-8 reps
RPE 9
3
Lateral Raise (Machine)
2
6-8 reps
RPE 9
4
Shoulder Press (Machine)
2
6-8 reps
RPE 9
5
Tricep Extension (Cable)
1
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Abs Crunch (Machine)
2
6-8 reps
RPE 9
9
Hip Adductor (Machine)
2
6-8 reps
RPE 9
10
Reverse Wrist Curl (Cable)
1
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Front Raise
1
6-8 reps
RPE 9
3
Lateral Raise (Machine)
2
6-8 reps
RPE 9
4
Shoulder Press (Machine)
2
6-8 reps
RPE 9
5
Tricep Extension (Cable)
1
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Abs Crunch (Machine)
2
6-8 reps
RPE 9
9
Hip Adductor (Machine)
2
6-8 reps
RPE 9
10
Reverse Wrist Curl (Cable)
1
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Front Raise
1
6-8 reps
RPE 9
3
Lateral Raise (Machine)
2
6-8 reps
RPE 9
4
Shoulder Press (Machine)
2
6-8 reps
RPE 9
5
Tricep Extension (Cable)
1
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Abs Crunch (Machine)
2
6-8 reps
RPE 9
9
Hip Adductor (Machine)
2
6-8 reps
RPE 9
10
Reverse Wrist Curl (Cable)
1
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Front Raise
1
6-8 reps
RPE 9
3
Lateral Raise (Machine)
2
6-8 reps
RPE 9
4
Shoulder Press (Machine)
2
6-8 reps
RPE 9
5
Tricep Extension (Cable)
1
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Abs Crunch (Machine)
2
6-8 reps
RPE 9
9
Hip Adductor (Machine)
2
6-8 reps
RPE 9
10
Reverse Wrist Curl (Cable)
1
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Front Raise
1
6-8 reps
RPE 9
3
Lateral Raise (Machine)
2
6-8 reps
RPE 9
4
Shoulder Press (Machine)
2
6-8 reps
RPE 9
5
Tricep Extension (Cable)
1
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Abs Crunch (Machine)
2
6-8 reps
RPE 9
9
Hip Adductor (Machine)
2
6-8 reps
RPE 9
10
Reverse Wrist Curl (Cable)
1
6-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
1
6-8 reps
RPE 9
2
Front Raise
1
6-8 reps
RPE 9
3
Lateral Raise (Machine)
2
6-8 reps
RPE 9
4
Shoulder Press (Machine)
2
6-8 reps
RPE 9
5
Tricep Extension (Cable)
1
6-8 reps
RPE 9
6
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 9
7
Leg Extension
2
6-8 reps
RPE 9
8
Abs Crunch (Machine)
2
6-8 reps
RPE 9
9
Hip Adductor (Machine)
2
6-8 reps
RPE 9
10
Reverse Wrist Curl (Cable)
1
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Standing Pullover (Cable)
1
6-8 reps
RPE 9
3
Kelso Shrug
1
6-8 reps
RPE 9
4
Shrug (Dumbbell)
1
6-8 reps
RPE 9
5
Preacher Curl (Machine)
2
6-8 reps
RPE 9
6
Hammer Curl (Preacher)
1
6-8 reps
RPE 9
7
Rear Delt Fly (Cable)
2
6-8 reps
RPE 9
8
Back Extension (Weighted)
2
6-8 reps
RPE 9
9
Leg Curl
2
6-8 reps
RPE 9
10
Wrist Curls
1
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Standing Pullover (Cable)
1
6-8 reps
RPE 9
3
Kelso Shrug
1
6-8 reps
RPE 9
4
Shrug (Dumbbell)
1
6-8 reps
RPE 9
5
Preacher Curl (Machine)
2
6-8 reps
RPE 9
6
Hammer Curl (Preacher)
1
6-8 reps
RPE 9
7
Rear Delt Fly (Cable)
2
6-8 reps
RPE 9
8
Back Extension (Weighted)
2
6-8 reps
RPE 9
9
Leg Curl
2
6-8 reps
RPE 9
10
Wrist Curls
1
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Standing Pullover (Cable)
1
6-8 reps
RPE 9
3
Kelso Shrug
1
6-8 reps
RPE 9
4
Shrug (Dumbbell)
1
6-8 reps
RPE 9
5
Preacher Curl (Machine)
2
6-8 reps
RPE 9
6
Hammer Curl (Preacher)
1
6-8 reps
RPE 9
7
Rear Delt Fly (Cable)
2
6-8 reps
RPE 9
8
Back Extension (Weighted)
2
6-8 reps
RPE 9
9
Leg Curl
2
6-8 reps
RPE 9
10
Wrist Curls
1
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Standing Pullover (Cable)
1
6-8 reps
RPE 9
3
Kelso Shrug
1
6-8 reps
RPE 9
4
Shrug (Dumbbell)
1
6-8 reps
RPE 9
5
Preacher Curl (Machine)
2
6-8 reps
RPE 9
6
Hammer Curl (Preacher)
1
6-8 reps
RPE 9
7
Rear Delt Fly (Cable)
2
6-8 reps
RPE 9
8
Back Extension (Weighted)
2
6-8 reps
RPE 9
9
Leg Curl
2
6-8 reps
RPE 9
10
Wrist Curls
1
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Standing Pullover (Cable)
1
6-8 reps
RPE 9
3
Kelso Shrug
1
6-8 reps
RPE 9
4
Shrug (Dumbbell)
1
6-8 reps
RPE 9
5
Preacher Curl (Machine)
2
6-8 reps
RPE 9
6
Hammer Curl (Preacher)
1
6-8 reps
RPE 9
7
Rear Delt Fly (Cable)
2
6-8 reps
RPE 9
8
Back Extension (Weighted)
2
6-8 reps
RPE 9
9
Leg Curl
2
6-8 reps
RPE 9
10
Wrist Curls
1
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Standing Pullover (Cable)
1
6-8 reps
RPE 9
3
Kelso Shrug
1
6-8 reps
RPE 9
4
Shrug (Dumbbell)
1
6-8 reps
RPE 9
5
Preacher Curl (Machine)
2
6-8 reps
RPE 9
6
Hammer Curl (Preacher)
1
6-8 reps
RPE 9
7
Rear Delt Fly (Cable)
2
6-8 reps
RPE 9
8
Back Extension (Weighted)
2
6-8 reps
RPE 9
9
Leg Curl
2
6-8 reps
RPE 9
10
Wrist Curls
1
6-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
2
6-8 reps
RPE 9
2
Standing Pullover (Cable)
1
6-8 reps
RPE 9
3
Kelso Shrug
1
6-8 reps
RPE 9
4
Shrug (Dumbbell)
1
6-8 reps
RPE 9
5
Preacher Curl (Machine)
2
6-8 reps
RPE 9
6
Hammer Curl (Preacher)
1
6-8 reps
RPE 9
7
Rear Delt Fly (Cable)
2
6-8 reps
RPE 9
8
Back Extension (Weighted)
2
6-8 reps
RPE 9
9
Leg Curl
2
6-8 reps
RPE 9
10
Wrist Curls
1
6-8 reps
RPE 9
Week 1
1 / 7 Weeks
Day 1
1
Pec Deck (Machine)
1 Set
6-8 Reps
@9
2
Front Raise
1 Set
6-8 Reps
@9
3
Lateral Raise (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
4
Shoulder Press (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
5
Tricep Extension (Cable)
1 Set
6-8 Reps
@9
6
Overhead Tricep Extension (Cable)
1 Set
6-8 Reps
@9
7
Leg Extension
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
8
Abs Crunch (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
9
Hip Adductor (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
10
Reverse Wrist Curl (Cable)
1 Set
6-8 Reps
@9
Day 2
1
Wide Grip Pull-Up
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
2
Standing Pullover (Cable)
1 Set
6-8 Reps
@9
3
Kelso Shrug
1 Set
6-8 Reps
@9
4
Shrug (Dumbbell)
1 Set
6-8 Reps
@9
5
Preacher Curl (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
6
Hammer Curl (Preacher)
1 Set
6-8 Reps
@9
7
Rear Delt Fly (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
8
Back Extension (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
9
Leg Curl
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
10
Wrist Curls
1 Set
6-8 Reps
@9
Day 3
1
Pec Deck (Machine)
1 Set
6-8 Reps
@9
2
Front Raise
1 Set
6-8 Reps
@9
3
Lateral Raise (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
4
Shoulder Press (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
5
Tricep Extension (Cable)
1 Set
6-8 Reps
@9
6
Overhead Tricep Extension (Cable)
1 Set
6-8 Reps
@9
7
Leg Extension
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
8
Abs Crunch (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
9
Hip Adductor (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
10
Reverse Wrist Curl (Cable)
1 Set
6-8 Reps
@9
Day 4
1
Wide Grip Pull-Up
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
2
Standing Pullover (Cable)
1 Set
6-8 Reps
@9
3
Kelso Shrug
1 Set
6-8 Reps
@9
4
Shrug (Dumbbell)
1 Set
6-8 Reps
@9
5
Preacher Curl (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
6
Hammer Curl (Preacher)
1 Set
6-8 Reps
@9
7
Rear Delt Fly (Cable)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
8
Back Extension (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
9
Leg Curl
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
10
Wrist Curls
1 Set
6-8 Reps
@9