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Jim Stoppani's 6 week Shortcut to shred

by Eric D.
54 athletes joined

Program Description

Cardio acceleration is critical to Shortcut to Shred. It will fire up your fat-burning furnace like nothing else. Cardio acceleration is a technique that combines high-intensity cardio and resistance training into one fast-paced workout. Instead of resting between your lifts, you will do cardio between every single set. Simply put, you’ll lift one set of a prescribed exercise, such as bench press, and then immediately follow it with one minute of cardio. Cardio effectively replaces your rest periods. Now, I don’t mean you have to rack the barbell, run across the gym, and jump on a treadmill or stationary bike. Your cardio acceleration exercises can be as simple as running in place next to the bench. You can also jump rope, perform dumbbell cleans, step-ups, or any combination of full-body exercises. Whatever you do, the point is to move for an entire minute. Between each set, you’ll do one minute of a cardio acceleration exercise. If you’re new to fitness and find that one minute is too long, you can reduce the time to 30 seconds, or go at a slower pace. The goal is to gradually increase the time you spend doing high-intensity cardio. You want to keep each cardio acceleration minute as intense and demanding as possible.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 10, 2025 06:58
  • Last Edited
    Jul 04, 2025 01:08

Summary

Unlock your potential with Jim Stoppani's 6 Week Shortcut to Shred, a comprehensive program designed to sculpt your physique and boost your strength. Over six intense weeks, you'll engage in six days of targeted workouts that combine resistance training with cardio bursts to maximize fat loss and muscle definition. Each session is meticulously crafted to challenge your back, chest, arms, and core, ensuring you build a balanced and powerful body. Get ready to transform your physique and elevate your fitness game!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Decline Bench Press (Barbell)
3
10 reps
RPE 7
4
Dip (Bodyweight)
4
10 reps
RPE 7
5
Bench Press (Close Grip)
4
10 reps
RPE 7
6
Cable Crunch
3
10 reps
RPE 7
7
Hip Thrust (Barbell)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Decline Bench Press (Barbell)
3
8 reps
RPE 8
4
Dip (Bodyweight)
4
8 reps
RPE 8
5
Bench Press (Close Grip)
4
8 reps
RPE 8
6
Cable Crunch
3
8 reps
RPE 8
7
Hip Thrust (Barbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
5 reps
RPE 9
3
Decline Bench Press (Barbell)
3
5 reps
RPE 9
4
Dip (Bodyweight)
4
5 reps
RPE 9
5
Bench Press (Close Grip)
4
5 reps
RPE 9
6
Cable Crunch
3
6 reps
RPE 9
7
Hip Thrust (Barbell)
3
6 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
11 reps
RPE 7
2
Incline Bench Press (Barbell)
3
11 reps
RPE 7
3
Decline Bench Press (Dumbbell)
3
11 reps
RPE 7
4
Dip (Bodyweight)
4
11 reps
RPE 7
5
Bench Press (Close Grip)
4
11 reps
RPE 7
6
Abs Crunch (Machine)
3
11 reps
RPE 7
7
Hanging Leg Raise
3
11 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8 reps
RPE 8
3
Decline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Dip (Bodyweight)
4
8 reps
RPE 8
5
Bench Press (Close Grip)
4
8 reps
RPE 8
6
Abs Crunch (Machine)
3
8 reps
RPE 8
7
Hanging Leg Raise
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Incline Bench Press (Barbell)
3
5 reps
RPE 9
3
Decline Bench Press (Dumbbell)
3
5 reps
RPE 9
4
Dip (Bodyweight)
4
5 reps
RPE 9
5
Bench Press (Close Grip)
4
5 reps
RPE 9
6
Abs Crunch (Machine)
3
5 reps
RPE 9
7
Hanging Leg Raise
3
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
10 reps
RPE 7
2
Standing Shoulder Press (Dumbbell)
3
10 reps
RPE 7
3
Upright Row (Barbell)
3
10 reps
RPE 7
4
Squat (Barbell)
4
10 reps
RPE 7
5
Stiff Leg Deadlift
3
10 reps
RPE 7
6
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
7
Standing Calf Raise
3
10 reps
RPE 7
8
Seated Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
8 reps
RPE 8
2
Standing Shoulder Press (Dumbbell)
3
8 reps
RPE 8
3
Upright Row (Barbell)
3
8 reps
RPE 8
4
Squat (Barbell)
4
8 reps
RPE 8
5
Stiff Leg Deadlift
3
8 reps
RPE 8
6
Walking Lunge (Dumbbell)
3
8 reps
RPE 8
7
Standing Calf Raise
3
8 reps
RPE 8
8
Seated Calf Raise
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
5 reps
RPE 9
2
Standing Shoulder Press (Dumbbell)
3
5 reps
RPE 9
3
Upright Row (Barbell)
3
5 reps
RPE 9
4
Squat (Barbell)
4
5 reps
RPE 9
5
Stiff Leg Deadlift
3
5 reps
RPE 9
6
Walking Lunge (Dumbbell)
3
5 reps
RPE 9
7
Standing Calf Raise
3
6 reps
RPE 9
8
Seated Calf Raise
3
6 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
11 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
3
11 reps
RPE 7
3
Upright Row (Dumbbell)
3
11 reps
RPE 7
4
Squat (Barbell)
4
11 reps
RPE 7
5
Stiff Leg Deadlift
3
11 reps
RPE 7
6
Leg Press
3
11 reps
RPE 7
7
Standing Calf Raise
3
11 reps
RPE 7
8
Seated Calf Raise
3
11 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
8 reps
RPE 8
2
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
3
Upright Row (Dumbbell)
3
8 reps
RPE 8
4
Squat (Barbell)
4
8 reps
RPE 8
5
Stiff Leg Deadlift
3
8 reps
RPE 8
6
Leg Press
3
8 reps
RPE 8
7
Standing Calf Raise
3
8 reps
RPE 8
8
Seated Calf Raise
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
4
5 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
5 reps
RPE 9
3
Upright Row (Dumbbell)
3
5 reps
RPE 9
4
Squat (Barbell)
4
5 reps
RPE 9
5
Stiff Leg Deadlift
3
5 reps
RPE 9
6
Leg Press
3
5 reps
RPE 9
7
Standing Calf Raise
3
5 reps
RPE 9
8
Seated Calf Raise
3
5 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
10 reps
RPE 7
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Shrug (Barbell)
4
10 reps
RPE 7
5
Bicep Curl (Barbell)
3
10 reps
RPE 7
6
Preacher Curl (EZ Bar)
3
10 reps
RPE 7
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 7
8
Wrist Curls
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
8 reps
RPE 8
3
Seated Row (Cable)
3
8 reps
RPE 8
4
Shrug (Barbell)
4
8 reps
RPE 8
5
Bicep Curl (Barbell)
3
8 reps
RPE 8
6
Preacher Curl (EZ Bar)
3
8 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 8
8
Wrist Curls
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5 reps
RPE 9
2
Bent Over Row (Dumbbell)
3
5 reps
RPE 9
3
Seated Row (Cable)
3
5 reps
RPE 9
4
Shrug (Barbell)
4
5 reps
RPE 9
5
Bicep Curl (Barbell)
3
5 reps
RPE 9
6
Preacher Curl (EZ Bar)
3
5 reps
RPE 9
7
Reverse Bicep Curl (EZ Bar)
3
5 reps
RPE 9
8
Wrist Curls
3
5 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
11 reps
RPE 7
2
T-Bar Row
3
11 reps
RPE 7
3
Seated Row (Cable)
3
11 reps
RPE 7
4
Shrug (Barbell)
4
11 reps
RPE 7
5
Bicep Curl (Barbell)
3
11 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
11 reps
RPE 7
7
Wrist Curls
3
11 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8
2
T-Bar Row
3
8 reps
RPE 8
3
Seated Row (Cable)
3
8 reps
RPE 8
4
Shrug (Barbell)
4
8 reps
RPE 8
5
Bicep Curl (Barbell)
3
8 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8 reps
RPE 8
7
Wrist Curls
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5 reps
RPE 9
2
T-Bar Row
3
5 reps
RPE 9
3
Seated Row (Cable)
3
5 reps
RPE 9
4
Shrug (Barbell)
4
5 reps
RPE 9
5
Bicep Curl (Barbell)
3
5 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
5 reps
RPE 9
7
Wrist Curls
3
5 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 7
2
Chest Fly (Dumbbell)
3
15 reps
RPE 7
3
Cable Crossover
3
15 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
5
Overhead Extension (Dumbbell)
3
15 reps
RPE 7
6
Lying Tricep Extension (Barbell)
3
15 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
15 reps
RPE 7
8
Side Crunch (Cable)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
20 reps
RPE 7
2
Chest Fly (Dumbbell)
3
20 reps
RPE 7
3
Cable Crossover
3
20 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
20 reps
RPE 7
5
Overhead Extension (Dumbbell)
3
20 reps
RPE 7
6
Lying Tricep Extension (Barbell)
3
20 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
20 reps
RPE 7
8
Side Crunch (Cable)
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
3
30 reps
RPE 7
2
Chest Fly (Dumbbell)
3
30 reps
RPE 7
3
Cable Crossover
3
30 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
30 reps
RPE 7
5
Overhead Extension (Dumbbell)
3
30 reps
RPE 7
6
Lying Tricep Extension (Barbell)
3
30 reps
RPE 7
7
Abs Crunch (Bodyweight)
3
30 reps
RPE 7
8
Side Crunch (Cable)
3
30 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
4
15 reps
RPE 7
2
Cable Crossover
3
15 reps
RPE 7
3
Pec Fly (Dumbbell)
3
15 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
15 reps
RPE 7
5
Lying Tricep Extension (Barbell)
3
15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
7
Cable Crunch
3
15 reps
RPE 7
8
Oblique Crunch
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
4
20 reps
RPE 7
2
Cable Crossover
3
20 reps
RPE 7
3
Pec Fly (Dumbbell)
3
20 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
20 reps
RPE 7
5
Lying Tricep Extension (Barbell)
3
20 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
20 reps
RPE 7
7
Cable Crunch
3
20 reps
RPE 7
8
Oblique Crunch
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
4
30 reps
RPE 7
2
Cable Crossover
3
30 reps
RPE 7
3
Pec Fly (Dumbbell)
3
30 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
30 reps
RPE 7
5
Lying Tricep Extension (Barbell)
3
30 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
30 reps
RPE 7
7
Cable Crunch
3
30 reps
RPE 7
8
Oblique Crunch
3
30 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
2
Front Raise
3
15 reps
RPE 7
3
Lateral Raise (Cable)
3
15 reps
RPE 7
4
Leg Extension
4
15 reps
RPE 7
5
Leg Curl
4
15 reps
RPE 7
6
Seated Calf Raise
3
15 reps
RPE 7
7
Calf Raise (Leg Press)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
RPE 7
2
Front Raise
3
20 reps
RPE 7
3
Lateral Raise (Cable)
3
20 reps
RPE 7
4
Leg Extension
4
20 reps
RPE 7
5
Leg Curl
4
20 reps
RPE 7
6
Seated Calf Raise
3
20 reps
RPE 7
7
Calf Raise (Leg Press)
3
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
30 reps
RPE 7
2
Front Raise
3
30 reps
RPE 7
3
Lateral Raise (Cable)
3
30 reps
RPE 7
4
Leg Extension
4
30 reps
RPE 7
5
Leg Curl
4
30 reps
RPE 7
6
Seated Calf Raise
3
30 reps
RPE 7
7
Calf Raise (Leg Press)
3
30 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
2
Front Raise
3
15 reps
RPE 7
3
Lying Rear Lateral Raise
3
15 reps
RPE 7
4
Leg Extension
4
15 reps
RPE 7
5
Leg Curl
4
15 reps
RPE 7
6
Seated Calf Raise
3
15 reps
RPE 7
7
Calf Raise (Leg Press)
3
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
20 reps
RPE 7
2
Front Raise
3
20 reps
RPE 7
3
Lying Rear Lateral Raise
3
20 reps
RPE 7
4
Leg Extension
4
20 reps
RPE 7
5
Leg Curl
4
20 reps
RPE 7
6
Seated Calf Raise
3
20 reps
RPE 7
7
Calf Raise (Leg Press)
3
20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
30 reps
RPE 7
2
Front Raise
3
30 reps
RPE 7
3
Lying Rear Lateral Raise
3
30 reps
RPE 7
4
Leg Extension
4
30 reps
RPE 7
5
Leg Curl
4
30 reps
RPE 7
6
Seated Calf Raise
3
30 reps
RPE 7
7
Calf Raise (Leg Press)
3
30 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 7
2
Underhand Lat Pulldown
3
15 reps
RPE 7
3
Straight Arm Pulldown
3
15 reps
RPE 7
4
Shrug (Dumbbell)
4
15 reps
RPE 7
5
Incline Curl (Dumbbell)
3
15 reps
RPE 7
6
Bicep Curl (Cable)
3
15 reps
RPE 7
7
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 7
2
Underhand Lat Pulldown
3
15 reps
RPE 7
3
Straight Arm Pulldown
3
15 reps
RPE 7
4
Shrug (Dumbbell)
4
15 reps
RPE 7
5
Incline Curl (Dumbbell)
3
15 reps
RPE 7
6
Bicep Curl (Cable)
3
15 reps
RPE 7
7
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
30 reps
RPE 7
2
Underhand Lat Pulldown
3
30 reps
RPE 7
3
Straight Arm Pulldown
3
30 reps
RPE 7
4
Shrug (Dumbbell)
4
30 reps
RPE 7
5
Incline Curl (Dumbbell)
3
30 reps
RPE 7
6
Bicep Curl (Cable)
3
30 reps
RPE 7
7
Reverse Wrist Curl (Dumbbell)
3
30 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
15 reps
RPE 7
2
Behind-the-Neck Lat Pulldown
3
15 reps
RPE 7
3
Straight Arm Pulldown
3
15 reps
RPE 7
4
Shrug (Dumbbell)
3
15 reps
RPE 7
5
Bicep Curl (Cable)
3
15 reps
RPE 7
6
Incline Curl (Dumbbell)
3
15 reps
RPE 7
7
Hammer Curl
3
15 reps
RPE 7
8
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
20 reps
RPE 7
2
Behind-the-Neck Lat Pulldown
3
20 reps
RPE 7
3
Straight Arm Pulldown
3
20 reps
RPE 7
4
Shrug (Dumbbell)
3
20 reps
RPE 7
5
Bicep Curl (Cable)
3
20 reps
RPE 7
6
Incline Curl (Dumbbell)
3
20 reps
RPE 7
7
Hammer Curl
3
20 reps
RPE 7
8
Reverse Wrist Curl (Barbell)
3
20 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
30 reps
RPE 7
2
Behind-the-Neck Lat Pulldown
3
30 reps
RPE 7
3
Straight Arm Pulldown
3
30 reps
RPE 7
4
Shrug (Dumbbell)
3
30 reps
RPE 7
5
Bicep Curl (Cable)
3
30 reps
RPE 7
6
Incline Curl (Dumbbell)
3
30 reps
RPE 7
7
Hammer Curl
3
30 reps
RPE 7
8
Reverse Wrist Curl (Barbell)
3
30 reps
RPE 7
Week 1
1 / 6 Weeks
Day 3
1
Bent Over Row (Barbell)
4 Sets
10 Reps
@7
2
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@7
3
Seated Row (Cable)
3 Sets
10 Reps
@7
4
Shrug (Barbell)
4 Sets
10 Reps
@7
5
Bicep Curl (Barbell)
3 Sets
10 Reps
@7
6
Preacher Curl (EZ Bar)
3 Sets
10 Reps
@7
7
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
@7
8
Wrist Curls
3 Sets
10 Reps
@7
Day 4
1
Incline Chest Fly (Dumbbell)
3 Sets
15 Reps
@7
2
Chest Fly (Dumbbell)
3 Sets
15 Reps
@7
3
Cable Crossover
3 Sets
15 Reps
@7
4
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@7
5
Overhead Extension (Dumbbell)
3 Sets
15 Reps
@7
6
Lying Tricep Extension (Barbell)
3 Sets
15 Reps
@7
7
Abs Crunch (Bodyweight)
3 Sets
15 Reps
@7
8
Side Crunch (Cable)
3 Sets
15 Reps
@7
Day 5
1
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7
2
Front Raise
3 Sets
15 Reps
@7
3
Lateral Raise (Cable)
3 Sets
15 Reps
@7
4
Leg Extension
4 Sets
15 Reps
@7
5
Leg Curl
4 Sets
15 Reps
@7
6
Seated Calf Raise
3 Sets
15 Reps
@7
7
Calf Raise (Leg Press)
3 Sets
15 Reps
@7
Day 6
1
Lat Pulldown
3 Sets
15 Reps
@7
2
Underhand Lat Pulldown
3 Sets
15 Reps
@7
3
Straight Arm Pulldown
3 Sets
15 Reps
@7
4
Shrug (Dumbbell)
4 Sets
15 Reps
@7
5
Incline Curl (Dumbbell)
3 Sets
15 Reps
@7
6
Bicep Curl (Cable)
3 Sets
15 Reps
@7
7
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
@7
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
3
Decline Bench Press (Barbell)
3 Sets
10 Reps
@7
4
Dip (Bodyweight)
4 Sets
10 Reps
@7
5
Bench Press (Close Grip)
4 Sets
10 Reps
@7
6
Cable Crunch
3 Sets
10 Reps
@7
7
Hip Thrust (Barbell)
3 Sets
10 Reps
@7
Day 2
1
Seated Military Press (Barbell)
4 Sets
10 Reps
@7
2
Standing Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7
3
Upright Row (Barbell)
3 Sets
10 Reps
@7
4
Squat (Barbell)
4 Sets
10 Reps
@7
5
Stiff Leg Deadlift
3 Sets
10 Reps
@7
6
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@7
7
Standing Calf Raise
3 Sets
10 Reps
@7
8
Seated Calf Raise
3 Sets
10 Reps
@7