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Chest&Back Focused

by KZISIM
7 athletes joined

Program Description

Chest and Back focused routine

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 07, 2024 08:18
  • Last Edited
    Sep 25, 2024 11:55
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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
T-Bar Row
1
1
6-10 reps
10-15 reps
2
Chin-Up (Weighted)
1
1
3-5 reps
5-8 reps
3
Reverse Bench Press
1
1
8-12 reps
10-15 reps
4
Rear Delt Row
1
1
8-12 reps
15-20 reps
5
Shoulder Press (Machine)
1
1
8-12 reps
10-15 reps
6
Upright Row (Cable)
1
1
8-12 reps
15-20 reps
7
Bicep Curl (Cable)
1
8-12 reps
8
Wrist Curls
2
10-15 reps
9
Neck Curl
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
6-10 reps
10-15 reps
2
Chin-Up (Weighted)
1
1
3-5 reps
5-8 reps
3
Reverse Bench Press
1
1
8-12 reps
10-15 reps
4
Rear Delt Row
1
1
8-12 reps
15-20 reps
5
Shoulder Press (Machine)
1
1
8-12 reps
10-15 reps
6
Upright Row (Cable)
1
1
8-12 reps
15-20 reps
7
Bicep Curl (Cable)
1
8-12 reps
8
Wrist Curls
2
10-15 reps
9
Neck Curl
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
6-10 reps
10-15 reps
2
Chin-Up (Weighted)
1
1
3-5 reps
5-8 reps
3
Reverse Bench Press
1
1
8-12 reps
10-15 reps
4
Rear Delt Row
1
1
8-12 reps
15-20 reps
5
Shoulder Press (Machine)
1
1
8-12 reps
10-15 reps
6
Upright Row (Cable)
1
1
8-12 reps
15-20 reps
7
Bicep Curl (Cable)
1
8-12 reps
8
Wrist Curls
2
10-15 reps
9
Neck Curl
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
6-10 reps
10-15 reps
2
Chin-Up (Weighted)
1
1
3-5 reps
5-8 reps
3
Reverse Bench Press
1
1
8-12 reps
10-15 reps
4
Rear Delt Row
1
1
8-12 reps
15-20 reps
5
Shoulder Press (Machine)
1
1
8-12 reps
10-15 reps
6
Upright Row (Cable)
1
1
8-12 reps
15-20 reps
7
Bicep Curl (Cable)
1
8-12 reps
8
Wrist Curls
2
10-15 reps
9
Neck Curl
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
6-10 reps
10-15 reps
2
Chin-Up (Weighted)
1
1
3-5 reps
5-8 reps
3
Reverse Bench Press
1
1
8-12 reps
10-15 reps
4
Rear Delt Row
1
1
8-12 reps
15-20 reps
5
Shoulder Press (Machine)
1
1
8-12 reps
10-15 reps
6
Upright Row (Cable)
1
1
8-12 reps
15-20 reps
7
Bicep Curl (Cable)
1
8-12 reps
8
Wrist Curls
2
10-15 reps
9
Neck Curl
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
6-10 reps
10-15 reps
2
Chin-Up (Weighted)
1
1
3-5 reps
5-8 reps
3
Reverse Bench Press
1
1
8-12 reps
10-15 reps
4
Rear Delt Row
1
1
8-12 reps
15-20 reps
5
Shoulder Press (Machine)
1
1
8-12 reps
10-15 reps
6
Upright Row (Cable)
1
1
8-12 reps
15-20 reps
7
Bicep Curl (Cable)
1
8-12 reps
8
Wrist Curls
2
10-15 reps
9
Neck Curl
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
6-10 reps
10-15 reps
2
Chin-Up (Weighted)
1
1
3-5 reps
5-8 reps
3
Reverse Bench Press
1
1
8-12 reps
10-15 reps
4
Rear Delt Row
1
1
8-12 reps
15-20 reps
5
Shoulder Press (Machine)
1
1
8-12 reps
10-15 reps
6
Upright Row (Cable)
1
1
8-12 reps
15-20 reps
7
Bicep Curl (Cable)
1
8-12 reps
8
Wrist Curls
2
10-15 reps
9
Neck Curl
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
6-10 reps
10-15 reps
2
Chin-Up (Weighted)
1
1
3-5 reps
5-8 reps
3
Reverse Bench Press
1
1
8-12 reps
10-15 reps
4
Rear Delt Row
1
1
8-12 reps
15-20 reps
5
Shoulder Press (Machine)
1
1
8-12 reps
10-15 reps
6
Upright Row (Cable)
1
1
8-12 reps
15-20 reps
7
Bicep Curl (Cable)
1
8-12 reps
8
Wrist Curls
2
10-15 reps
9
Neck Curl
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
6-10 reps
10-15 reps
2
Chin-Up (Weighted)
1
1
3-5 reps
5-8 reps
3
Reverse Bench Press
1
1
8-12 reps
10-15 reps
4
Rear Delt Row
1
1
8-12 reps
15-20 reps
5
Shoulder Press (Machine)
1
1
8-12 reps
10-15 reps
6
Upright Row (Cable)
1
1
8-12 reps
15-20 reps
7
Bicep Curl (Cable)
1
8-12 reps
8
Wrist Curls
2
10-15 reps
9
Neck Curl
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
6-10 reps
10-15 reps
2
Chin-Up (Weighted)
1
1
3-5 reps
5-8 reps
3
Reverse Bench Press
1
1
8-12 reps
10-15 reps
4
Rear Delt Row
1
1
8-12 reps
15-20 reps
5
Shoulder Press (Machine)
1
1
8-12 reps
10-15 reps
6
Upright Row (Cable)
1
1
8-12 reps
15-20 reps
7
Bicep Curl (Cable)
1
8-12 reps
8
Wrist Curls
2
10-15 reps
9
Neck Curl
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
6-10 reps
10-15 reps
2
Chin-Up (Weighted)
1
1
3-5 reps
5-8 reps
3
Reverse Bench Press
1
1
8-12 reps
10-15 reps
4
Rear Delt Row
1
1
8-12 reps
15-20 reps
5
Shoulder Press (Machine)
1
1
8-12 reps
10-15 reps
6
Upright Row (Cable)
1
1
8-12 reps
15-20 reps
7
Bicep Curl (Cable)
1
8-12 reps
8
Wrist Curls
2
10-15 reps
9
Neck Curl
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
6-10 reps
10-15 reps
2
Chin-Up (Weighted)
1
1
3-5 reps
5-8 reps
3
Reverse Bench Press
1
1
8-12 reps
10-15 reps
4
Rear Delt Row
1
1
8-12 reps
15-20 reps
5
Shoulder Press (Machine)
1
1
8-12 reps
10-15 reps
6
Upright Row (Cable)
1
1
8-12 reps
15-20 reps
7
Bicep Curl (Cable)
1
8-12 reps
8
Wrist Curls
2
10-15 reps
9
Neck Curl
2
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
8-12 reps
2
Pendulum Squat
1
1
6-10 reps
8-12 reps
3
Shrug (Barbell)
2
10-15 reps
4
Leg Extension
1
1
8-10 reps
10-15 reps
5
Standing Calf Raise
1
1
10-15 reps
15-20 reps
6
Overhead Tricep Extension (Cable)
1
1
8-12 reps
10-15 reps
7
Reverse Bicep Curl (EZ Bar)
1
1
8-12 reps
10-15 reps
8
Decline Crunch (Weighted)
1
2
8-12 reps
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
8-12 reps
2
Pendulum Squat
1
1
6-10 reps
8-12 reps
3
Shrug (Barbell)
2
10-15 reps
4
Leg Extension
1
1
8-10 reps
10-15 reps
5
Standing Calf Raise
1
1
10-15 reps
15-20 reps
6
Overhead Tricep Extension (Cable)
1
1
8-12 reps
10-15 reps
7
Reverse Bicep Curl (EZ Bar)
1
1
8-12 reps
10-15 reps
8
Decline Crunch (Weighted)
1
2
8-12 reps
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
8-12 reps
2
Pendulum Squat
1
1
6-10 reps
8-12 reps
3
Shrug (Barbell)
2
10-15 reps
4
Leg Extension
1
1
8-10 reps
10-15 reps
5
Standing Calf Raise
1
1
10-15 reps
15-20 reps
6
Overhead Tricep Extension (Cable)
1
1
8-12 reps
10-15 reps
7
Reverse Bicep Curl (EZ Bar)
1
1
8-12 reps
10-15 reps
8
Decline Crunch (Weighted)
1
2
8-12 reps
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
8-12 reps
2
Pendulum Squat
1
1
6-10 reps
8-12 reps
3
Shrug (Barbell)
2
10-15 reps
4
Leg Extension
1
1
8-10 reps
10-15 reps
5
Standing Calf Raise
1
1
10-15 reps
15-20 reps
6
Overhead Tricep Extension (Cable)
1
1
8-12 reps
10-15 reps
7
Reverse Bicep Curl (EZ Bar)
1
1
8-12 reps
10-15 reps
8
Decline Crunch (Weighted)
1
2
8-12 reps
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
8-12 reps
2
Pendulum Squat
1
1
6-10 reps
8-12 reps
3
Shrug (Barbell)
2
10-15 reps
4
Leg Extension
1
1
8-10 reps
10-15 reps
5
Standing Calf Raise
1
1
10-15 reps
15-20 reps
6
Overhead Tricep Extension (Cable)
1
1
8-12 reps
10-15 reps
7
Reverse Bicep Curl (EZ Bar)
1
1
8-12 reps
10-15 reps
8
Decline Crunch (Weighted)
1
2
8-12 reps
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
8-12 reps
2
Pendulum Squat
1
1
6-10 reps
8-12 reps
3
Shrug (Barbell)
2
10-15 reps
4
Leg Extension
1
1
8-10 reps
10-15 reps
5
Standing Calf Raise
1
1
10-15 reps
15-20 reps
6
Overhead Tricep Extension (Cable)
1
1
8-12 reps
10-15 reps
7
Reverse Bicep Curl (EZ Bar)
1
1
8-12 reps
10-15 reps
8
Decline Crunch (Weighted)
1
2
8-12 reps
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
8-12 reps
2
Pendulum Squat
1
1
6-10 reps
8-12 reps
3
Shrug (Barbell)
2
10-15 reps
4
Leg Extension
1
1
8-10 reps
10-15 reps
5
Standing Calf Raise
1
1
10-15 reps
15-20 reps
6
Overhead Tricep Extension (Cable)
1
1
8-12 reps
10-15 reps
7
Reverse Bicep Curl (EZ Bar)
1
1
8-12 reps
10-15 reps
8
Decline Crunch (Weighted)
1
2
8-12 reps
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
8-12 reps
2
Pendulum Squat
1
1
6-10 reps
8-12 reps
3
Shrug (Barbell)
2
10-15 reps
4
Leg Extension
1
1
8-10 reps
10-15 reps
5
Standing Calf Raise
1
1
10-15 reps
15-20 reps
6
Overhead Tricep Extension (Cable)
1
1
8-12 reps
10-15 reps
7
Reverse Bicep Curl (EZ Bar)
1
1
8-12 reps
10-15 reps
8
Decline Crunch (Weighted)
1
2
8-12 reps
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
8-12 reps
2
Pendulum Squat
1
1
6-10 reps
8-12 reps
3
Shrug (Barbell)
2
10-15 reps
4
Leg Extension
1
1
8-10 reps
10-15 reps
5
Standing Calf Raise
1
1
10-15 reps
15-20 reps
6
Overhead Tricep Extension (Cable)
1
1
8-12 reps
10-15 reps
7
Reverse Bicep Curl (EZ Bar)
1
1
8-12 reps
10-15 reps
8
Decline Crunch (Weighted)
1
2
8-12 reps
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
8-12 reps
2
Pendulum Squat
1
1
6-10 reps
8-12 reps
3
Shrug (Barbell)
2
10-15 reps
4
Leg Extension
1
1
8-10 reps
10-15 reps
5
Standing Calf Raise
1
1
10-15 reps
15-20 reps
6
Overhead Tricep Extension (Cable)
1
1
8-12 reps
10-15 reps
7
Reverse Bicep Curl (EZ Bar)
1
1
8-12 reps
10-15 reps
8
Decline Crunch (Weighted)
1
2
8-12 reps
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
8-12 reps
2
Pendulum Squat
1
1
6-10 reps
8-12 reps
3
Shrug (Barbell)
2
10-15 reps
4
Leg Extension
1
1
8-10 reps
10-15 reps
5
Standing Calf Raise
1
1
10-15 reps
15-20 reps
6
Overhead Tricep Extension (Cable)
1
1
8-12 reps
10-15 reps
7
Reverse Bicep Curl (EZ Bar)
1
1
8-12 reps
10-15 reps
8
Decline Crunch (Weighted)
1
2
8-12 reps
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
8-12 reps
2
Pendulum Squat
1
1
6-10 reps
8-12 reps
3
Shrug (Barbell)
2
10-15 reps
4
Leg Extension
1
1
8-10 reps
10-15 reps
5
Standing Calf Raise
1
1
10-15 reps
15-20 reps
6
Overhead Tricep Extension (Cable)
1
1
8-12 reps
10-15 reps
7
Reverse Bicep Curl (EZ Bar)
1
1
8-12 reps
10-15 reps
8
Decline Crunch (Weighted)
1
2
8-12 reps
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
8-12 reps
10-15 reps
2
Seated Row (Machine)
1
1
6-10 reps
10-15 reps
3
Incline Bench Press (Smith Machine)
1
1
8-12 reps
10-15 reps
4
Incline Curl (Dumbbell)
1
1
6-12 reps
10-15 reps
5
Skull Crusher (Barbell)
1
1
8-12 reps
10-15 reps
6
Lateral Raise (Machine)
1
1
8-12 reps
10-15 reps
7
Tricep Pushdown (Cable)
1
1
8-12 reps
10-15 reps
8
Neck Extension
2
15-20 reps
9
Russian Twist (Dumbbell)
1
1
10-15 reps
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
8-12 reps
10-15 reps
2
Seated Row (Machine)
1
1
6-10 reps
10-15 reps
3
Incline Bench Press (Smith Machine)
1
1
8-12 reps
10-15 reps
4
Incline Curl (Dumbbell)
1
1
6-12 reps
10-15 reps
5
Skull Crusher (Barbell)
1
1
8-12 reps
10-15 reps
6
Lateral Raise (Machine)
1
1
8-12 reps
10-15 reps
7
Tricep Pushdown (Cable)
1
1
8-12 reps
10-15 reps
8
Neck Extension
2
15-20 reps
9
Russian Twist (Dumbbell)
1
1
10-15 reps
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
8-12 reps
10-15 reps
2
Seated Row (Machine)
1
1
6-10 reps
10-15 reps
3
Incline Bench Press (Smith Machine)
1
1
8-12 reps
10-15 reps
4
Incline Curl (Dumbbell)
1
1
6-12 reps
10-15 reps
5
Skull Crusher (Barbell)
1
1
8-12 reps
10-15 reps
6
Lateral Raise (Machine)
1
1
8-12 reps
10-15 reps
7
Tricep Pushdown (Cable)
1
1
8-12 reps
10-15 reps
8
Neck Extension
2
15-20 reps
9
Russian Twist (Dumbbell)
1
1
10-15 reps
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
8-12 reps
10-15 reps
2
Seated Row (Machine)
1
1
6-10 reps
10-15 reps
3
Incline Bench Press (Smith Machine)
1
1
8-12 reps
10-15 reps
4
Incline Curl (Dumbbell)
1
1
6-12 reps
10-15 reps
5
Skull Crusher (Barbell)
1
1
8-12 reps
10-15 reps
6
Lateral Raise (Machine)
1
1
8-12 reps
10-15 reps
7
Tricep Pushdown (Cable)
1
1
8-12 reps
10-15 reps
8
Neck Extension
2
15-20 reps
9
Russian Twist (Dumbbell)
1
1
10-15 reps
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
8-12 reps
10-15 reps
2
Seated Row (Machine)
1
1
6-10 reps
10-15 reps
3
Incline Bench Press (Smith Machine)
1
1
8-12 reps
10-15 reps
4
Incline Curl (Dumbbell)
1
1
6-12 reps
10-15 reps
5
Skull Crusher (Barbell)
1
1
8-12 reps
10-15 reps
6
Lateral Raise (Machine)
1
1
8-12 reps
10-15 reps
7
Tricep Pushdown (Cable)
1
1
8-12 reps
10-15 reps
8
Neck Extension
2
15-20 reps
9
Russian Twist (Dumbbell)
1
1
10-15 reps
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
8-12 reps
10-15 reps
2
Seated Row (Machine)
1
1
6-10 reps
10-15 reps
3
Incline Bench Press (Smith Machine)
1
1
8-12 reps
10-15 reps
4
Incline Curl (Dumbbell)
1
1
6-12 reps
10-15 reps
5
Skull Crusher (Barbell)
1
1
8-12 reps
10-15 reps
6
Lateral Raise (Machine)
1
1
8-12 reps
10-15 reps
7
Tricep Pushdown (Cable)
1
1
8-12 reps
10-15 reps
8
Neck Extension
2
15-20 reps
9
Russian Twist (Dumbbell)
1
1
10-15 reps
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
8-12 reps
10-15 reps
2
Seated Row (Machine)
1
1
6-10 reps
10-15 reps
3
Incline Bench Press (Smith Machine)
1
1
8-12 reps
10-15 reps
4
Incline Curl (Dumbbell)
1
1
6-12 reps
10-15 reps
5
Skull Crusher (Barbell)
1
1
8-12 reps
10-15 reps
6
Lateral Raise (Machine)
1
1
8-12 reps
10-15 reps
7
Tricep Pushdown (Cable)
1
1
8-12 reps
10-15 reps
8
Neck Extension
2
15-20 reps
9
Russian Twist (Dumbbell)
1
1
10-15 reps
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
8-12 reps
10-15 reps
2
Seated Row (Machine)
1
1
6-10 reps
10-15 reps
3
Incline Bench Press (Smith Machine)
1
1
8-12 reps
10-15 reps
4
Incline Curl (Dumbbell)
1
1
6-12 reps
10-15 reps
5
Skull Crusher (Barbell)
1
1
8-12 reps
10-15 reps
6
Lateral Raise (Machine)
1
1
8-12 reps
10-15 reps
7
Tricep Pushdown (Cable)
1
1
8-12 reps
10-15 reps
8
Neck Extension
2
15-20 reps
9
Russian Twist (Dumbbell)
1
1
10-15 reps
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
8-12 reps
10-15 reps
2
Seated Row (Machine)
1
1
6-10 reps
10-15 reps
3
Incline Bench Press (Smith Machine)
1
1
8-12 reps
10-15 reps
4
Incline Curl (Dumbbell)
1
1
6-12 reps
10-15 reps
5
Skull Crusher (Barbell)
1
1
8-12 reps
10-15 reps
6
Lateral Raise (Machine)
1
1
8-12 reps
10-15 reps
7
Tricep Pushdown (Cable)
1
1
8-12 reps
10-15 reps
8
Neck Extension
2
15-20 reps
9
Russian Twist (Dumbbell)
1
1
10-15 reps
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
8-12 reps
10-15 reps
2
Seated Row (Machine)
1
1
6-10 reps
10-15 reps
3
Incline Bench Press (Smith Machine)
1
1
8-12 reps
10-15 reps
4
Incline Curl (Dumbbell)
1
1
6-12 reps
10-15 reps
5
Skull Crusher (Barbell)
1
1
8-12 reps
10-15 reps
6
Lateral Raise (Machine)
1
1
8-12 reps
10-15 reps
7
Tricep Pushdown (Cable)
1
1
8-12 reps
10-15 reps
8
Neck Extension
2
15-20 reps
9
Russian Twist (Dumbbell)
1
1
10-15 reps
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
8-12 reps
10-15 reps
2
Seated Row (Machine)
1
1
6-10 reps
10-15 reps
3
Incline Bench Press (Smith Machine)
1
1
8-12 reps
10-15 reps
4
Incline Curl (Dumbbell)
1
1
6-12 reps
10-15 reps
5
Skull Crusher (Barbell)
1
1
8-12 reps
10-15 reps
6
Lateral Raise (Machine)
1
1
8-12 reps
10-15 reps
7
Tricep Pushdown (Cable)
1
1
8-12 reps
10-15 reps
8
Neck Extension
2
15-20 reps
9
Russian Twist (Dumbbell)
1
1
10-15 reps
15-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
8-12 reps
10-15 reps
2
Seated Row (Machine)
1
1
6-10 reps
10-15 reps
3
Incline Bench Press (Smith Machine)
1
1
8-12 reps
10-15 reps
4
Incline Curl (Dumbbell)
1
1
6-12 reps
10-15 reps
5
Skull Crusher (Barbell)
1
1
8-12 reps
10-15 reps
6
Lateral Raise (Machine)
1
1
8-12 reps
10-15 reps
7
Tricep Pushdown (Cable)
1
1
8-12 reps
10-15 reps
8
Neck Extension
2
15-20 reps
9
Russian Twist (Dumbbell)
1
1
10-15 reps
15-20 reps
Week 1
1 / 12 Weeks
Day 1
1
T-Bar Row
1 Set
1 Set
6-10 Reps
10-15 Reps
2
Chin-Up (Weighted)
1 Set
1 Set
3-5 Reps
5-8 Reps
3
Reverse Bench Press
1 Set
1 Set
8-12 Reps
10-15 Reps
4
Rear Delt Row
1 Set
1 Set
8-12 Reps
15-20 Reps
5
Shoulder Press (Machine)
1 Set
1 Set
8-12 Reps
10-15 Reps
6
Upright Row (Cable)
1 Set
1 Set
8-12 Reps
15-20 Reps
7
Bicep Curl (Cable)
1 Set
8-12 Reps
8
Wrist Curls
2 Sets
10-15 Reps
9
Neck Curl
2 Sets
10-15 Reps
Day 2
1
Romanian Deadlift (Barbell)
1 Set
1 Set
6-10 Reps
8-12 Reps
2
Pendulum Squat
1 Set
1 Set
6-10 Reps
8-12 Reps
3
Shrug (Barbell)
2 Sets
10-15 Reps
4
Leg Extension
1 Set
1 Set
8-10 Reps
10-15 Reps
5
Standing Calf Raise
1 Set
1 Set
10-15 Reps
15-20 Reps
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
10-15 Reps
7
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
8-12 Reps
10-15 Reps
8
Decline Crunch (Weighted)
1 Set
2 Sets
8-12 Reps
10-15 Reps
Day 3
1
Chest Press (Machine)
1 Set
1 Set
8-12 Reps
10-15 Reps
2
Seated Row (Machine)
1 Set
1 Set
6-10 Reps
10-15 Reps
3
Incline Bench Press (Smith Machine)
1 Set
1 Set
8-12 Reps
10-15 Reps
4
Incline Curl (Dumbbell)
1 Set
1 Set
6-12 Reps
10-15 Reps
5
Skull Crusher (Barbell)
1 Set
1 Set
8-12 Reps
10-15 Reps
6
Lateral Raise (Machine)
1 Set
1 Set
8-12 Reps
10-15 Reps
7
Tricep Pushdown (Cable)
1 Set
1 Set
8-12 Reps
10-15 Reps
8
Neck Extension
2 Sets
15-20 Reps
9
Russian Twist (Dumbbell)
1 Set
1 Set
10-15 Reps
15-20 Reps