Program Description
Grow your entire body with an emphasis on arms.
Program Overview
- LevelIntermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout120 minutes
- CreatedJun 16, 2024 08:35
- Last EditedJun 18, 2025 11:52
Summary
Unleash your inner beast with Dio’s Vampiric Transformation, a 12-week program designed to sculpt your physique and enhance your strength. Committing to six days a week, you'll tackle a mix of lower and upper body workouts, focusing on key muscle groups with a blend of machines and free weights. Each session is crafted to push your limits, ensuring you build muscle and endurance while honing your technique. Get ready to transform your body and embrace the power within!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Hack Squat
1
-
2
Hack Calf Raise
5
-
3
Leg Extension
5
-
4
Decline Situp (Weighted)
4
-
5
Neck Lateral Extension
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Hack Calf Raise
5
-
3
Leg Extension
5
-
4
Decline Situp (Weighted)
4
-
5
Neck Lateral Extension
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Hack Calf Raise
5
-
3
Leg Extension
5
-
4
Decline Situp (Weighted)
4
-
5
Neck Lateral Extension
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Hack Calf Raise
5
-
3
Leg Extension
5
-
4
Decline Situp (Weighted)
4
-
5
Neck Lateral Extension
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Hack Calf Raise
5
-
3
Leg Extension
5
-
4
Decline Situp (Weighted)
4
-
5
Neck Lateral Extension
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Hack Calf Raise
5
-
3
Leg Extension
5
-
4
Decline Situp (Weighted)
4
-
5
Neck Lateral Extension
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Hack Calf Raise
5
-
3
Leg Extension
5
-
4
Decline Situp (Weighted)
4
-
5
Neck Lateral Extension
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Hack Calf Raise
5
-
3
Leg Extension
5
-
4
Decline Situp (Weighted)
4
-
5
Neck Lateral Extension
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Hack Calf Raise
5
-
3
Leg Extension
5
-
4
Decline Situp (Weighted)
4
-
5
Neck Lateral Extension
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Hack Calf Raise
5
-
3
Leg Extension
5
-
4
Decline Situp (Weighted)
4
-
5
Neck Lateral Extension
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Hack Calf Raise
5
-
3
Leg Extension
5
-
4
Decline Situp (Weighted)
4
-
5
Neck Lateral Extension
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Hack Calf Raise
5
-
3
Leg Extension
5
-
4
Decline Situp (Weighted)
4
-
5
Neck Lateral Extension
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Machine shoulder press
4
-
2
Lat Pulldown
4
-
3
Push Up (Weighted)
4
-
4
Seated Wide-Grip Row (Cable)
4
-
5
Lateral Raise (Cable)
3
-
6
Shrug (Barbell)
3
-
7
Finger Curl
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Machine shoulder press
4
-
2
Lat Pulldown
4
-
3
Push Up (Weighted)
4
-
4
Seated Wide-Grip Row (Cable)
4
-
5
Lateral Raise (Cable)
3
-
6
Shrug (Barbell)
3
-
7
Finger Curl
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Machine shoulder press
4
-
2
Lat Pulldown
4
-
3
Push Up (Weighted)
4
-
4
Seated Wide-Grip Row (Cable)
4
-
5
Lateral Raise (Cable)
3
-
6
Shrug (Barbell)
3
-
7
Finger Curl
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Machine shoulder press
4
-
2
Lat Pulldown
4
-
3
Push Up (Weighted)
4
-
4
Seated Wide-Grip Row (Cable)
4
-
5
Lateral Raise (Cable)
3
-
6
Shrug (Barbell)
3
-
7
Finger Curl
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Machine shoulder press
4
-
2
Lat Pulldown
4
-
3
Push Up (Weighted)
4
-
4
Seated Wide-Grip Row (Cable)
4
-
5
Lateral Raise (Cable)
3
-
6
Shrug (Barbell)
3
-
7
Finger Curl
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Machine shoulder press
4
-
2
Lat Pulldown
4
-
3
Push Up (Weighted)
4
-
4
Seated Wide-Grip Row (Cable)
4
-
5
Lateral Raise (Cable)
3
-
6
Shrug (Barbell)
3
-
7
Finger Curl
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Machine shoulder press
4
-
2
Lat Pulldown
4
-
3
Push Up (Weighted)
4
-
4
Seated Wide-Grip Row (Cable)
4
-
5
Lateral Raise (Cable)
3
-
6
Shrug (Barbell)
3
-
7
Finger Curl
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Machine shoulder press
4
-
2
Lat Pulldown
4
-
3
Push Up (Weighted)
4
-
4
Seated Wide-Grip Row (Cable)
4
-
5
Lateral Raise (Cable)
3
-
6
Shrug (Barbell)
3
-
7
Finger Curl
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Machine shoulder press
4
-
2
Lat Pulldown
4
-
3
Push Up (Weighted)
4
-
4
Seated Wide-Grip Row (Cable)
4
-
5
Lateral Raise (Cable)
3
-
6
Shrug (Barbell)
3
-
7
Finger Curl
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Machine shoulder press
4
-
2
Lat Pulldown
4
-
3
Push Up (Weighted)
4
-
4
Seated Wide-Grip Row (Cable)
4
-
5
Lateral Raise (Cable)
3
-
6
Shrug (Barbell)
3
-
7
Finger Curl
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Machine shoulder press
4
-
2
Lat Pulldown
4
-
3
Push Up (Weighted)
4
-
4
Seated Wide-Grip Row (Cable)
4
-
5
Lateral Raise (Cable)
3
-
6
Shrug (Barbell)
3
-
7
Finger Curl
5
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Machine shoulder press
4
-
2
Lat Pulldown
4
-
3
Push Up (Weighted)
4
-
4
Seated Wide-Grip Row (Cable)
4
-
5
Lateral Raise (Cable)
3
-
6
Shrug (Barbell)
3
-
7
Finger Curl
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
-
2
Preacher Curl (Machine)
3
-
3
JM Press (Smith Machine)
3
-
4
Bicep Curl (Cable)
3
-
5
Overhead Tricep Extension (Machine)
3
-
6
Pinwheel Curl
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
-
2
Preacher Curl (Machine)
3
-
3
JM Press (Smith Machine)
3
-
4
Bicep Curl (Cable)
3
-
5
Overhead Tricep Extension (Machine)
3
-
6
Pinwheel Curl
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
-
2
Preacher Curl (Machine)
3
-
3
JM Press (Smith Machine)
3
-
4
Bicep Curl (Cable)
3
-
5
Overhead Tricep Extension (Machine)
3
-
6
Pinwheel Curl
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
-
2
Preacher Curl (Machine)
3
-
3
JM Press (Smith Machine)
3
-
4
Bicep Curl (Cable)
3
-
5
Overhead Tricep Extension (Machine)
3
-
6
Pinwheel Curl
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
-
2
Preacher Curl (Machine)
3
-
3
JM Press (Smith Machine)
3
-
4
Bicep Curl (Cable)
3
-
5
Overhead Tricep Extension (Machine)
3
-
6
Pinwheel Curl
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
-
2
Preacher Curl (Machine)
3
-
3
JM Press (Smith Machine)
3
-
4
Bicep Curl (Cable)
3
-
5
Overhead Tricep Extension (Machine)
3
-
6
Pinwheel Curl
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
-
2
Preacher Curl (Machine)
3
-
3
JM Press (Smith Machine)
3
-
4
Bicep Curl (Cable)
3
-
5
Overhead Tricep Extension (Machine)
3
-
6
Pinwheel Curl
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
-
2
Preacher Curl (Machine)
3
-
3
JM Press (Smith Machine)
3
-
4
Bicep Curl (Cable)
3
-
5
Overhead Tricep Extension (Machine)
3
-
6
Pinwheel Curl
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
-
2
Preacher Curl (Machine)
3
-
3
JM Press (Smith Machine)
3
-
4
Bicep Curl (Cable)
3
-
5
Overhead Tricep Extension (Machine)
3
-
6
Pinwheel Curl
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
-
2
Preacher Curl (Machine)
3
-
3
JM Press (Smith Machine)
3
-
4
Bicep Curl (Cable)
3
-
5
Overhead Tricep Extension (Machine)
3
-
6
Pinwheel Curl
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
-
2
Preacher Curl (Machine)
3
-
3
JM Press (Smith Machine)
3
-
4
Bicep Curl (Cable)
3
-
5
Overhead Tricep Extension (Machine)
3
-
6
Pinwheel Curl
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
-
2
Preacher Curl (Machine)
3
-
3
JM Press (Smith Machine)
3
-
4
Bicep Curl (Cable)
3
-
5
Overhead Tricep Extension (Machine)
3
-
6
Pinwheel Curl
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Piana raise
5
-
3
Lying Leg Curl
5
-
4
Cable Crunch
4
-
5
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Piana raise
5
-
3
Lying Leg Curl
5
-
4
Cable Crunch
4
-
5
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Piana raise
5
-
3
Lying Leg Curl
5
-
4
Cable Crunch
4
-
5
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Piana raise
5
-
3
Lying Leg Curl
5
-
4
Cable Crunch
4
-
5
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Piana raise
5
-
3
Lying Leg Curl
5
-
4
Cable Crunch
4
-
5
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Piana raise
5
-
3
Lying Leg Curl
5
-
4
Cable Crunch
4
-
5
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Piana raise
5
-
3
Lying Leg Curl
5
-
4
Cable Crunch
4
-
5
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Piana raise
5
-
3
Lying Leg Curl
5
-
4
Cable Crunch
4
-
5
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Piana raise
5
-
3
Lying Leg Curl
5
-
4
Cable Crunch
4
-
5
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Piana raise
5
-
3
Lying Leg Curl
5
-
4
Cable Crunch
4
-
5
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Piana raise
5
-
3
Lying Leg Curl
5
-
4
Cable Crunch
4
-
5
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
-
2
Piana raise
5
-
3
Lying Leg Curl
5
-
4
Cable Crunch
4
-
5
Neck Curl
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
-
2
Wide Grip Lat Pulldown
4
-
3
Lateral Raise (Cable)
4
-
4
Seated Row (Cable)
4
-
5
Chest Fly (Machine)
3
-
6
Shrug (Barbell)
3
-
7
Finger Curl
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
-
2
Wide Grip Lat Pulldown
4
-
3
Lateral Raise (Cable)
4
-
4
Seated Row (Cable)
4
-
5
Chest Fly (Machine)
3
-
6
Shrug (Barbell)
3
-
7
Finger Curl
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
-
2
Wide Grip Lat Pulldown
4
-
3
Lateral Raise (Cable)
4
-
4
Seated Row (Cable)
4
-
5
Chest Fly (Machine)
3
-
6
Shrug (Barbell)
3
-
7
Finger Curl
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
-
2
Wide Grip Lat Pulldown
4
-
3
Lateral Raise (Cable)
4
-
4
Seated Row (Cable)
4
-
5
Chest Fly (Machine)
3
-
6
Shrug (Barbell)
3
-
7
Finger Curl
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
-
2
Wide Grip Lat Pulldown
4
-
3
Lateral Raise (Cable)
4
-
4
Seated Row (Cable)
4
-
5
Chest Fly (Machine)
3
-
6
Shrug (Barbell)
3
-
7
Finger Curl
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
-
2
Wide Grip Lat Pulldown
4
-
3
Lateral Raise (Cable)
4
-
4
Seated Row (Cable)
4
-
5
Chest Fly (Machine)
3
-
6
Shrug (Barbell)
3
-
7
Finger Curl
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
-
2
Wide Grip Lat Pulldown
4
-
3
Lateral Raise (Cable)
4
-
4
Seated Row (Cable)
4
-
5
Chest Fly (Machine)
3
-
6
Shrug (Barbell)
3
-
7
Finger Curl
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
-
2
Wide Grip Lat Pulldown
4
-
3
Lateral Raise (Cable)
4
-
4
Seated Row (Cable)
4
-
5
Chest Fly (Machine)
3
-
6
Shrug (Barbell)
3
-
7
Finger Curl
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
-
2
Wide Grip Lat Pulldown
4
-
3
Lateral Raise (Cable)
4
-
4
Seated Row (Cable)
4
-
5
Chest Fly (Machine)
3
-
6
Shrug (Barbell)
3
-
7
Finger Curl
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
-
2
Wide Grip Lat Pulldown
4
-
3
Lateral Raise (Cable)
4
-
4
Seated Row (Cable)
4
-
5
Chest Fly (Machine)
3
-
6
Shrug (Barbell)
3
-
7
Finger Curl
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
-
2
Wide Grip Lat Pulldown
4
-
3
Lateral Raise (Cable)
4
-
4
Seated Row (Cable)
4
-
5
Chest Fly (Machine)
3
-
6
Shrug (Barbell)
3
-
7
Finger Curl
5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
-
2
Wide Grip Lat Pulldown
4
-
3
Lateral Raise (Cable)
4
-
4
Seated Row (Cable)
4
-
5
Chest Fly (Machine)
3
-
6
Shrug (Barbell)
3
-
7
Finger Curl
5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
-
2
Preacher Curl (Machine)
3
-
3
JM Press (Smith Machine)
3
-
4
Bicep Curl (Cable)
3
-
5
Overhead Tricep Extension (Machine)
3
-
6
Pinwheel Curl
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
-
2
Preacher Curl (Machine)
3
-
3
JM Press (Smith Machine)
3
-
4
Bicep Curl (Cable)
3
-
5
Overhead Tricep Extension (Machine)
3
-
6
Pinwheel Curl
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
-
2
Preacher Curl (Machine)
3
-
3
JM Press (Smith Machine)
3
-
4
Bicep Curl (Cable)
3
-
5
Overhead Tricep Extension (Machine)
3
-
6
Pinwheel Curl
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
-
2
Preacher Curl (Machine)
3
-
3
JM Press (Smith Machine)
3
-
4
Bicep Curl (Cable)
3
-
5
Overhead Tricep Extension (Machine)
3
-
6
Pinwheel Curl
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
-
2
Preacher Curl (Machine)
3
-
3
JM Press (Smith Machine)
3
-
4
Bicep Curl (Cable)
3
-
5
Overhead Tricep Extension (Machine)
3
-
6
Pinwheel Curl
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
-
2
Preacher Curl (Machine)
3
-
3
JM Press (Smith Machine)
3
-
4
Bicep Curl (Cable)
3
-
5
Overhead Tricep Extension (Machine)
3
-
6
Pinwheel Curl
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
-
2
Preacher Curl (Machine)
3
-
3
JM Press (Smith Machine)
3
-
4
Bicep Curl (Cable)
3
-
5
Overhead Tricep Extension (Machine)
3
-
6
Pinwheel Curl
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
-
2
Preacher Curl (Machine)
3
-
3
JM Press (Smith Machine)
3
-
4
Bicep Curl (Cable)
3
-
5
Overhead Tricep Extension (Machine)
3
-
6
Pinwheel Curl
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
-
2
Preacher Curl (Machine)
3
-
3
JM Press (Smith Machine)
3
-
4
Bicep Curl (Cable)
3
-
5
Overhead Tricep Extension (Machine)
3
-
6
Pinwheel Curl
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
-
2
Preacher Curl (Machine)
3
-
3
JM Press (Smith Machine)
3
-
4
Bicep Curl (Cable)
3
-
5
Overhead Tricep Extension (Machine)
3
-
6
Pinwheel Curl
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
-
2
Preacher Curl (Machine)
3
-
3
JM Press (Smith Machine)
3
-
4
Bicep Curl (Cable)
3
-
5
Overhead Tricep Extension (Machine)
3
-
6
Pinwheel Curl
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Cable)
3
-
2
Preacher Curl (Machine)
3
-
3
JM Press (Smith Machine)
3
-
4
Bicep Curl (Cable)
3
-
5
Overhead Tricep Extension (Machine)
3
-
6
Pinwheel Curl
3
-
7
Reverse Bicep Curl (EZ Bar)
3
-
Week 1
1 / 12 Weeks
Day 1
1
Hack Squat1 Set
-
2
Hack Calf Raise5 Sets
-
3
Leg Extension5 Sets
-
4
Decline Situp (Weighted)4 Sets
-
5
Neck Lateral Extension4 Sets
-
Day 2
1
Machine shoulder press4 Sets
-
2
Lat Pulldown4 Sets
-
3
Push Up (Weighted)4 Sets
-
4
Seated Wide-Grip Row (Cable)4 Sets
-
5
Lateral Raise (Cable)3 Sets
-
6
Shrug (Barbell)3 Sets
-
7
Finger Curl5 Sets
-
Day 3
1
Tricep Extension (Cable)3 Sets
-
2
Preacher Curl (Machine)3 Sets
-
3
JM Press (Smith Machine)3 Sets
-
4
Bicep Curl (Cable)3 Sets
-
5
Overhead Tricep Extension (Machine)3 Sets
-
6
Pinwheel Curl3 Sets
-
7
Reverse Bicep Curl (EZ Bar)3 Sets
-
Day 4
1
Hack Squat1 Set
-
2
Piana raise5 Sets
-
3
Lying Leg Curl5 Sets
-
4
Cable Crunch4 Sets
-
5
Neck Curl4 Sets
-
Day 5
1
Chest Press (Machine)4 Sets
-
2
Wide Grip Lat Pulldown4 Sets
-
3
Lateral Raise (Cable)4 Sets
-
4
Seated Row (Cable)4 Sets
-
5
Chest Fly (Machine)3 Sets
-
6
Shrug (Barbell)3 Sets
-
7
Finger Curl5 Sets
-
Day 6
1
Tricep Extension (Cable)3 Sets
-
2
Preacher Curl (Machine)3 Sets
-
3
JM Press (Smith Machine)3 Sets
-
4
Bicep Curl (Cable)3 Sets
-
5
Overhead Tricep Extension (Machine)3 Sets
-
6
Pinwheel Curl3 Sets
-
7
Reverse Bicep Curl (EZ Bar)3 Sets
-