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FST7

by Adithya M M (Lucifer)
22 athletes joined

Program Description

Fully steach the facia fibers in muscle

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    4 weeks
  • Time Per Workout
    20 minutes
  • Created
    Oct 08, 2024 12:26
  • Last Edited
    Jun 19, 2025 04:41

Summary

Unlock your leg day potential with the FST7 program, a focused 4-week journey designed to build strength and muscle endurance. With five days of targeted workouts each week, you'll engage in a variety of exercises, including barbell squats, leg extensions, and hack squats, all tailored to maximize your gains. This program is perfect for those with access to a garage gym, providing a comprehensive approach to sculpting your lower body. Get ready to push your limits and see real results!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 9
RPE 9.5
RPE 10
3
Bent Over Row (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Seated Wide-Grip Row (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
5
Straight Arm Pulldown
1
1
1
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 9.5
RPE 10
6
Tricep Rope Push Down (Cable)
1
2
10-12 reps
10-12 reps
RPE 8.5
RPE 9
7
Bench Press (Close Grip)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
8
Dip (Bodyweight)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 9
RPE 9.5
RPE 10
9
Overhead Tricep Extension (Cable)
1
2
3
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 9
3
Barbell Row
3
8-10 reps
RPE 9.5
4
Seated Row (Cable)
3
10-12 reps
RPE 8.5
5
Straight Arm Pulldown
2
2
2
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 9.5
7
Bench Press (Close Grip)
3
8-10 reps
RPE 8.5
8
Dip (Bodyweight)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 9
RPE 9.5
RPE 10
9
Overhead Tricep Extension (Cable)
2
3
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 9
RPE 9.5
RPE 10
3
Bent Over Row (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Seated Wide-Grip Row (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9
5
Straight Arm Pulldown
1
1
1
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 9.5
RPE 10
6
Tricep Rope Push Down (Cable)
1
2
10-12 reps
10-12 reps
RPE 8.5
RPE 9
7
Bench Press (Close Grip)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 8.5
8
Dip (Bodyweight)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 9
RPE 9.5
RPE 10
9
Overhead Tricep Extension (Cable)
1
2
3
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 9
3
Barbell Row
3
8-10 reps
RPE 9.5
4
Seated Row (Cable)
3
10-12 reps
RPE 8.5
5
Straight Arm Pulldown
2
2
2
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 9.5
7
Bench Press (Close Grip)
3
8-10 reps
RPE 8.5
8
Dip (Bodyweight)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 9
RPE 9.5
RPE 10
9
Overhead Tricep Extension (Cable)
2
3
2
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Lateral Raise
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 9
3
Spider Front Raises
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
2
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 10
RPE 9.5
RPE 8.5
RPE 8
RPE 9
5
Spider Curl
3
3
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
6
Bicep Curl (EZ Bar)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
7
Preacher Curl (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 9
RPE 9.5
RPE 10
8
Hammer Curl (Cable)
7
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
2
10-12 reps
10-12 reps
RPE 9.5
RPE 9
2
Seated Lateral Raise
4
8-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
4
Spider Front Raises
7
8-12 reps
RPE 9
5
Spider Curl
3
3
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
6
Preacher Curl (EZ Bar)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Incline Curl (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (EZ Bar)
2
2
2
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Lateral Raise
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
10-12 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
2
Seated Shoulder Press (Dumbbell)
4
8-10 reps
RPE 9
3
Spider Front Raises
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
2
2
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 10
RPE 9.5
RPE 8.5
RPE 8
RPE 9
5
Spider Curl
3
3
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
6
Bicep Curl (EZ Bar)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9.5
7
Preacher Curl (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 9
RPE 9.5
RPE 10
8
Hammer Curl (Cable)
7
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
2
10-12 reps
10-12 reps
RPE 9.5
RPE 9
2
Seated Lateral Raise
4
8-10 reps
RPE 9
3
Lateral Raise (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
4
Spider Front Raises
7
8-12 reps
RPE 9
5
Spider Curl
3
3
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
6
Preacher Curl (EZ Bar)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Incline Curl (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 9
RPE 9.5
8
Bicep Curl (EZ Bar)
2
2
2
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
2
Squat (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9.5
3
Hack Squat
3
8-10 reps
RPE 9
4
Leg Press
3
2
2
15-20 reps
15-20 reps
15-20 reps
RPE 8.5
RPE 9
RPE 9.5
5
Leg Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9
RPE 9.5
6
Stiff Leg Deadlift
3
8-10 reps
RPE 8
7
Good Morning
7
8-12 reps
RPE 9
8
Reverse Abs Crunch (Bodyweight)
4
14-20 reps
RPE 9.5
9
Russian Twist (Dumbbell)
4
14-20 reps
RPE 9.5
10
V-Up
4
14-20 reps
RPE 9.5
11
Mountain Climber
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10-12 reps
RPE 9
2
Squat (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
3
Leg Press
3
8-10 reps
RPE 9
4
Leg Extension
2
3
2
15-20 reps
15-20 reps
15-20 reps
RPE 9
RPE 9.5
RPE 10
5
Hack Squat
3
10-12 reps
RPE 8.5
6
Stiff Leg Deadlift
3
8-10 reps
RPE 8.5
7
Leg Curl
3
3
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
8
Abs Crunch (Bodyweight)
4
14-20 reps
RPE 9.5
9
Russian Twist (Dumbbell)
4
14-20 reps
RPE 9.5
10
Hanging Leg Raise
3
1
14-20 reps
14-20 reps
RPE 9.5
RPE 10
11
V-Up
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
2
Squat (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 8
RPE 8.5
RPE 9.5
3
Hack Squat
3
8-10 reps
RPE 9
4
Leg Press
3
2
2
15-20 reps
15-20 reps
15-20 reps
RPE 8.5
RPE 9
RPE 9.5
5
Leg Curl
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8.5
RPE 9
RPE 9.5
6
Stiff Leg Deadlift
3
8-10 reps
RPE 8
7
Good Morning
7
8-12 reps
RPE 9
8
Reverse Abs Crunch (Bodyweight)
4
14-20 reps
RPE 9.5
9
Russian Twist (Dumbbell)
4
14-20 reps
RPE 9.5
10
V-Up
4
14-20 reps
RPE 9.5
11
Mountain Climber
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10-12 reps
RPE 9
2
Squat (Barbell)
2
1
8-10 reps
8-10 reps
RPE 8.5
RPE 9
3
Leg Press
3
8-10 reps
RPE 9
4
Leg Extension
2
3
2
15-20 reps
15-20 reps
15-20 reps
RPE 9
RPE 9.5
RPE 10
5
Hack Squat
3
10-12 reps
RPE 8.5
6
Stiff Leg Deadlift
3
8-10 reps
RPE 8.5
7
Leg Curl
3
3
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
8
Abs Crunch (Bodyweight)
4
14-20 reps
RPE 9.5
9
Russian Twist (Dumbbell)
4
14-20 reps
RPE 9.5
10
Hanging Leg Raise
3
1
14-20 reps
14-20 reps
RPE 9.5
RPE 10
11
V-Up
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10-12 reps
RPE 9.5
2
Chest Fly (Dumbbell)
3
8-10 reps
RPE 9
3
Bench Press (Smith Machine)
3
8-10 reps
RPE 9
4
Chest Fly (Cable)
7
10-12 reps
RPE 9
5
Standing Calf Raise
1
1
2
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 8.5
RPE 9
6
Calf Raise (Leg Press)
2
2
15-20 reps
15-20 reps
RPE 9
RPE 9.5
7
Seated Calf Raise
7
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
4
10-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 9.5
RPE 9
RPE 8.5
3
Decline Bench Press (Dumbbell)
4
8-10 reps
RPE 9
4
Bench Press (Smith Machine)
3
3
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
5
Calf Raise (Leg Press)
4
15-20 reps
RPE 9
6
Standing Calf Raise
3
3
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
10-12 reps
RPE 9.5
2
Chest Fly (Dumbbell)
3
8-10 reps
RPE 9
3
Bench Press (Smith Machine)
3
8-10 reps
RPE 9
4
Chest Fly (Cable)
7
10-12 reps
RPE 9
5
Standing Calf Raise
1
1
2
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 8.5
RPE 9
6
Calf Raise (Leg Press)
2
2
15-20 reps
15-20 reps
RPE 9
RPE 9.5
7
Seated Calf Raise
7
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Dumbbell)
4
10-12 reps
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 9.5
RPE 9
RPE 8.5
3
Decline Bench Press (Dumbbell)
4
8-10 reps
RPE 9
4
Bench Press (Smith Machine)
3
3
1
8-12 reps
8-12 reps
8-12 reps
RPE 9
RPE 9.5
RPE 10
5
Calf Raise (Leg Press)
4
15-20 reps
RPE 9
6
Standing Calf Raise
3
3
1
15-20 reps
15-20 reps
15-20 reps
RPE 8
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
7
10-12 reps
RPE 9
2
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9.5
3
Preacher Curl (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 9
RPE 9.5
RPE 10
4
Spider Curl
7
10-12 reps
RPE 9.5
5
Reverse Grip Push Down
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
6
Bench Press (Close Grip)
3
8-10 reps
RPE 8.5
7
Lying Tricep Extension (Barbell)
3
8-10 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
3
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
4
3
10-12 reps
10-12 reps
RPE 9
RPE 9.5
2
Incline Curl (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Preacher Curl (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 9
RPE 9.5
RPE 10
4
Seated Dumbbell Curl
4
3
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Bench Press (Close Grip)
3
10-12 reps
RPE 8.5
6
Skull Crusher (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
8
Lying Tricep Extension (Barbell)
3
3
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
7
10-12 reps
RPE 9
2
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9.5
3
Preacher Curl (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 9
RPE 9.5
RPE 10
4
Spider Curl
7
10-12 reps
RPE 9.5
5
Reverse Grip Push Down
2
1
10-12 reps
10-12 reps
RPE 8.5
RPE 9
6
Bench Press (Close Grip)
3
8-10 reps
RPE 8.5
7
Lying Tricep Extension (Barbell)
3
8-10 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
3
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Spider Curl
4
3
10-12 reps
10-12 reps
RPE 9
RPE 9.5
2
Incline Curl (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
3
Preacher Curl (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 9
RPE 9.5
RPE 10
4
Seated Dumbbell Curl
4
3
10-12 reps
10-12 reps
RPE 9
RPE 9.5
5
Bench Press (Close Grip)
3
10-12 reps
RPE 8.5
6
Skull Crusher (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
7
Overhead Tricep Extension (Cable)
3
8-10 reps
RPE 9
8
Lying Tricep Extension (Barbell)
3
3
1
10-12 reps
10-12 reps
10-12 reps
RPE 9
RPE 9.5
RPE 10
Week 1
1 / 4 Weeks
Day 3
1
Leg Extension
3 Sets
1 Set
12-15 Reps
12-15 Reps
@9.5
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@9.5
3
Hack Squat
3 Sets
8-10 Reps
@9
4
Leg Press
3 Sets
2 Sets
2 Sets
15-20 Reps
15-20 Reps
15-20 Reps
@8.5
@9
@9.5
5
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8.5
@9
@9.5
6
Stiff Leg Deadlift
3 Sets
8-10 Reps
@8
7
Good Morning
7 Sets
8-12 Reps
@9
8
Reverse Abs Crunch (Bodyweight)
4 Sets
14-20 Reps
@9.5
9
Russian Twist (Dumbbell)
4 Sets
14-20 Reps
@9.5
10
V-Up
4 Sets
14-20 Reps
@9.5
11
Mountain Climber
4 Sets
AMRAP
@10
Day 4
1
Incline Bench Press (Smith Machine)
4 Sets
10-12 Reps
@9.5
2
Chest Fly (Dumbbell)
3 Sets
8-10 Reps
@9
3
Bench Press (Smith Machine)
3 Sets
8-10 Reps
@9
4
Chest Fly (Cable)
7 Sets
10-12 Reps
@9
5
Standing Calf Raise
1 Set
1 Set
2 Sets
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8.5
@9
6
Calf Raise (Leg Press)
2 Sets
2 Sets
15-20 Reps
15-20 Reps
@9
@9.5
7
Seated Calf Raise
7 Sets
15-20 Reps
@9
Day 1
1
Underhand Lat Pulldown
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9.5
@10
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9.5
@10
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8.5
@9
@9.5
4
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8.5
@9
5
Straight Arm Pulldown
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@6.5
@7
@7.5
@8
@9
@9.5
@10
6
Tricep Rope Push Down (Cable)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8.5
@9
7
Bench Press (Close Grip)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@8.5
8
Dip (Bodyweight)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9.5
@10
9
Overhead Tricep Extension (Cable)
1 Set
2 Sets
3 Sets
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8.5
@9
@9.5
Day 2
1
Seated Lateral Raise
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@7.5
@8
@8.5
@9
2
Seated Shoulder Press (Dumbbell)
4 Sets
8-10 Reps
@9
3
Spider Front Raises
3 Sets
8-10 Reps
@8
4
Lateral Raise (Dumbbell)
2 Sets
2 Sets
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@10
@9.5
@8.5
@8
@9
5
Spider Curl
3 Sets
3 Sets
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9.5
@10
6
Bicep Curl (EZ Bar)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8.5
@9.5
7
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9.5
@10
8
Hammer Curl (Cable)
7 Sets
10-12 Reps
@9
Day 5
1
Seated Dumbbell Curl
7 Sets
10-12 Reps
@9
2
Incline Curl (Dumbbell)
3 Sets
8-10 Reps
@9.5
3
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9.5
@10
4
Spider Curl
7 Sets
10-12 Reps
@9.5
5
Reverse Grip Push Down
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8.5
@9
6
Bench Press (Close Grip)
3 Sets
8-10 Reps
@8.5
7
Lying Tricep Extension (Barbell)
3 Sets
8-10 Reps
@9
8
Tricep Rope Push Down (Cable)
3 Sets
3 Sets
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9.5
@10