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BoostcampPNG

Dio’s Vampiric Transformation

by Ethan R.
2 athletes joined

Program Description

Grow your entire body with an emphasis on arms.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jun 16, 2024 08:35
  • Last Edited
    Sep 01, 2024 07:08
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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
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 Squat
1 Set
-
2
Hack Calf Raise
5 Sets
-
3
Leg Extension
5 Sets
-
4
Decline Situp (Weighted)
4 Sets
-
5
Neck Lateral Extension
4 Sets
-
Day 2
1
Machine shoulder press
4 Sets
-
2
Lat Pulldown
4 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 Curl
5 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 Curl
3 Sets
-
7
Reverse Bicep Curl (EZ Bar)
3 Sets
-
Day 4
1
Hack Squat
1 Set
-
2
Piana raise
5 Sets
-
3
Lying Leg Curl
5 Sets
-
4
Cable Crunch
4 Sets
-
5
Neck Curl
4 Sets
-
Day 5
1
Chest Press (Machine)
4 Sets
-
2
Wide Grip Lat Pulldown
4 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 Curl
5 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 Curl
3 Sets
-
7
Reverse Bicep Curl (EZ Bar)
3 Sets
-