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by John Rick

Program Description

Banana

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    15 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 26, 2026 10:21
  • Last Edited
    Feb 26, 2026 10:27
Muscle Engagement
Front
Back
MuscleSet
Upper Back
17.1%
Triceps
14.6%
Front Delts
14.6%
Chest
9.8%
Middle Delts
9.8%
Biceps
9.8%
Lats
9.8%
Rear Delts
7.3%
Forearms
7.3%
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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
WEEK 13
WEEK 14
WEEK 15
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lateral Raise (Cable)
1
-
3
Wrist Curls
1
-
4
Shoulder Press (Machine)
1
-
5
Reverse Pec Deck
1
-
6
Tricep Pushdown (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Pec Deck (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Wide Grip Lat Pulldown
1
-
11
Shrug (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lateral Raise (Cable)
1
-
3
Wrist Curls
1
-
4
Shoulder Press (Machine)
1
-
5
Reverse Pec Deck
1
-
6
Tricep Pushdown (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Pec Deck (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Wide Grip Lat Pulldown
1
-
11
Shrug (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lateral Raise (Cable)
1
-
3
Wrist Curls
1
-
4
Shoulder Press (Machine)
1
-
5
Reverse Pec Deck
1
-
6
Tricep Pushdown (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Pec Deck (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Wide Grip Lat Pulldown
1
-
11
Shrug (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lateral Raise (Cable)
1
-
3
Wrist Curls
1
-
4
Shoulder Press (Machine)
1
-
5
Reverse Pec Deck
1
-
6
Tricep Pushdown (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Pec Deck (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Wide Grip Lat Pulldown
1
-
11
Shrug (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lateral Raise (Cable)
1
-
3
Wrist Curls
1
-
4
Shoulder Press (Machine)
1
-
5
Reverse Pec Deck
1
-
6
Tricep Pushdown (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Pec Deck (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Wide Grip Lat Pulldown
1
-
11
Shrug (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lateral Raise (Cable)
1
-
3
Wrist Curls
1
-
4
Shoulder Press (Machine)
1
-
5
Reverse Pec Deck
1
-
6
Tricep Pushdown (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Pec Deck (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Wide Grip Lat Pulldown
1
-
11
Shrug (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lateral Raise (Cable)
1
-
3
Wrist Curls
1
-
4
Shoulder Press (Machine)
1
-
5
Reverse Pec Deck
1
-
6
Tricep Pushdown (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Pec Deck (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Wide Grip Lat Pulldown
1
-
11
Shrug (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lateral Raise (Cable)
1
-
3
Wrist Curls
1
-
4
Shoulder Press (Machine)
1
-
5
Reverse Pec Deck
1
-
6
Tricep Pushdown (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Pec Deck (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Wide Grip Lat Pulldown
1
-
11
Shrug (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lateral Raise (Cable)
1
-
3
Wrist Curls
1
-
4
Shoulder Press (Machine)
1
-
5
Reverse Pec Deck
1
-
6
Tricep Pushdown (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Pec Deck (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Wide Grip Lat Pulldown
1
-
11
Shrug (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lateral Raise (Cable)
1
-
3
Wrist Curls
1
-
4
Shoulder Press (Machine)
1
-
5
Reverse Pec Deck
1
-
6
Tricep Pushdown (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Pec Deck (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Wide Grip Lat Pulldown
1
-
11
Shrug (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lateral Raise (Cable)
1
-
3
Wrist Curls
1
-
4
Shoulder Press (Machine)
1
-
5
Reverse Pec Deck
1
-
6
Tricep Pushdown (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Pec Deck (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Wide Grip Lat Pulldown
1
-
11
Shrug (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lateral Raise (Cable)
1
-
3
Wrist Curls
1
-
4
Shoulder Press (Machine)
1
-
5
Reverse Pec Deck
1
-
6
Tricep Pushdown (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Pec Deck (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Wide Grip Lat Pulldown
1
-
11
Shrug (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lateral Raise (Cable)
1
-
3
Wrist Curls
1
-
4
Shoulder Press (Machine)
1
-
5
Reverse Pec Deck
1
-
6
Tricep Pushdown (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Pec Deck (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Wide Grip Lat Pulldown
1
-
11
Shrug (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lateral Raise (Cable)
1
-
3
Wrist Curls
1
-
4
Shoulder Press (Machine)
1
-
5
Reverse Pec Deck
1
-
6
Tricep Pushdown (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Pec Deck (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Wide Grip Lat Pulldown
1
-
11
Shrug (Dumbbell)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lateral Raise (Cable)
1
-
3
Wrist Curls
1
-
4
Shoulder Press (Machine)
1
-
5
Reverse Pec Deck
1
-
6
Tricep Pushdown (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Pec Deck (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Wide Grip Lat Pulldown
1
-
11
Shrug (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lateral Raise (Cable)
1
-
3
Wrist Curls
1
-
4
Shoulder Press (Machine)
1
-
5
Reverse Pec Deck
1
-
6
Tricep Pushdown (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Pec Deck (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Wide Grip Lat Pulldown
1
-
11
Shrug (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lateral Raise (Cable)
1
-
3
Wrist Curls
1
-
4
Shoulder Press (Machine)
1
-
5
Reverse Pec Deck
1
-
6
Tricep Pushdown (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Pec Deck (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Wide Grip Lat Pulldown
1
-
11
Shrug (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lateral Raise (Cable)
1
-
3
Wrist Curls
1
-
4
Shoulder Press (Machine)
1
-
5
Reverse Pec Deck
1
-
6
Tricep Pushdown (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Pec Deck (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Wide Grip Lat Pulldown
1
-
11
Shrug (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lateral Raise (Cable)
1
-
3
Wrist Curls
1
-
4
Shoulder Press (Machine)
1
-
5
Reverse Pec Deck
1
-
6
Tricep Pushdown (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Pec Deck (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Wide Grip Lat Pulldown
1
-
11
Shrug (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lateral Raise (Cable)
1
-
3
Wrist Curls
1
-
4
Shoulder Press (Machine)
1
-
5
Reverse Pec Deck
1
-
6
Tricep Pushdown (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Pec Deck (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Wide Grip Lat Pulldown
1
-
11
Shrug (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lateral Raise (Cable)
1
-
3
Wrist Curls
1
-
4
Shoulder Press (Machine)
1
-
5
Reverse Pec Deck
1
-
6
Tricep Pushdown (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Pec Deck (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Wide Grip Lat Pulldown
1
-
11
Shrug (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lateral Raise (Cable)
1
-
3
Wrist Curls
1
-
4
Shoulder Press (Machine)
1
-
5
Reverse Pec Deck
1
-
6
Tricep Pushdown (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Pec Deck (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Wide Grip Lat Pulldown
1
-
11
Shrug (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lateral Raise (Cable)
1
-
3
Wrist Curls
1
-
4
Shoulder Press (Machine)
1
-
5
Reverse Pec Deck
1
-
6
Tricep Pushdown (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Pec Deck (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Wide Grip Lat Pulldown
1
-
11
Shrug (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lateral Raise (Cable)
1
-
3
Wrist Curls
1
-
4
Shoulder Press (Machine)
1
-
5
Reverse Pec Deck
1
-
6
Tricep Pushdown (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Pec Deck (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Wide Grip Lat Pulldown
1
-
11
Shrug (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lateral Raise (Cable)
1
-
3
Wrist Curls
1
-
4
Shoulder Press (Machine)
1
-
5
Reverse Pec Deck
1
-
6
Tricep Pushdown (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Pec Deck (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Wide Grip Lat Pulldown
1
-
11
Shrug (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lateral Raise (Cable)
1
-
3
Wrist Curls
1
-
4
Shoulder Press (Machine)
1
-
5
Reverse Pec Deck
1
-
6
Tricep Pushdown (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Pec Deck (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Wide Grip Lat Pulldown
1
-
11
Shrug (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lateral Raise (Cable)
1
-
3
Wrist Curls
1
-
4
Shoulder Press (Machine)
1
-
5
Reverse Pec Deck
1
-
6
Tricep Pushdown (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Pec Deck (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Wide Grip Lat Pulldown
1
-
11
Shrug (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lateral Raise (Cable)
1
-
3
Wrist Curls
1
-
4
Shoulder Press (Machine)
1
-
5
Reverse Pec Deck
1
-
6
Tricep Pushdown (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Pec Deck (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Wide Grip Lat Pulldown
1
-
11
Shrug (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lateral Raise (Cable)
1
-
3
Wrist Curls
1
-
4
Shoulder Press (Machine)
1
-
5
Reverse Pec Deck
1
-
6
Tricep Pushdown (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Pec Deck (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Wide Grip Lat Pulldown
1
-
11
Shrug (Dumbbell)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lateral Raise (Cable)
1
-
3
Wrist Curls
1
-
4
Shoulder Press (Machine)
1
-
5
Reverse Pec Deck
1
-
6
Tricep Pushdown (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Pec Deck (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Wide Grip Lat Pulldown
1
-
11
Shrug (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lateral Raise (Cable)
1
-
3
Wrist Curls
1
-
4
Shoulder Press (Machine)
1
-
5
Reverse Pec Deck
1
-
6
Tricep Pushdown (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Pec Deck (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Wide Grip Lat Pulldown
1
-
11
Shrug (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lateral Raise (Cable)
1
-
3
Wrist Curls
1
-
4
Shoulder Press (Machine)
1
-
5
Reverse Pec Deck
1
-
6
Tricep Pushdown (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Pec Deck (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Wide Grip Lat Pulldown
1
-
11
Shrug (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lateral Raise (Cable)
1
-
3
Wrist Curls
1
-
4
Shoulder Press (Machine)
1
-
5
Reverse Pec Deck
1
-
6
Tricep Pushdown (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Pec Deck (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Wide Grip Lat Pulldown
1
-
11
Shrug (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lateral Raise (Cable)
1
-
3
Wrist Curls
1
-
4
Shoulder Press (Machine)
1
-
5
Reverse Pec Deck
1
-
6
Tricep Pushdown (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Pec Deck (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Wide Grip Lat Pulldown
1
-
11
Shrug (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lateral Raise (Cable)
1
-
3
Wrist Curls
1
-
4
Shoulder Press (Machine)
1
-
5
Reverse Pec Deck
1
-
6
Tricep Pushdown (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Pec Deck (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Wide Grip Lat Pulldown
1
-
11
Shrug (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lateral Raise (Cable)
1
-
3
Wrist Curls
1
-
4
Shoulder Press (Machine)
1
-
5
Reverse Pec Deck
1
-
6
Tricep Pushdown (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Pec Deck (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Wide Grip Lat Pulldown
1
-
11
Shrug (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lateral Raise (Cable)
1
-
3
Wrist Curls
1
-
4
Shoulder Press (Machine)
1
-
5
Reverse Pec Deck
1
-
6
Tricep Pushdown (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Pec Deck (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Wide Grip Lat Pulldown
1
-
11
Shrug (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lateral Raise (Cable)
1
-
3
Wrist Curls
1
-
4
Shoulder Press (Machine)
1
-
5
Reverse Pec Deck
1
-
6
Tricep Pushdown (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Pec Deck (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Wide Grip Lat Pulldown
1
-
11
Shrug (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lateral Raise (Cable)
1
-
3
Wrist Curls
1
-
4
Shoulder Press (Machine)
1
-
5
Reverse Pec Deck
1
-
6
Tricep Pushdown (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Pec Deck (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Wide Grip Lat Pulldown
1
-
11
Shrug (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lateral Raise (Cable)
1
-
3
Wrist Curls
1
-
4
Shoulder Press (Machine)
1
-
5
Reverse Pec Deck
1
-
6
Tricep Pushdown (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Pec Deck (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Wide Grip Lat Pulldown
1
-
11
Shrug (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lateral Raise (Cable)
1
-
3
Wrist Curls
1
-
4
Shoulder Press (Machine)
1
-
5
Reverse Pec Deck
1
-
6
Tricep Pushdown (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Pec Deck (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Wide Grip Lat Pulldown
1
-
11
Shrug (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lateral Raise (Cable)
1
-
3
Wrist Curls
1
-
4
Shoulder Press (Machine)
1
-
5
Reverse Pec Deck
1
-
6
Tricep Pushdown (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Pec Deck (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Wide Grip Lat Pulldown
1
-
11
Shrug (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lateral Raise (Cable)
1
-
3
Wrist Curls
1
-
4
Shoulder Press (Machine)
1
-
5
Reverse Pec Deck
1
-
6
Tricep Pushdown (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Pec Deck (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Wide Grip Lat Pulldown
1
-
11
Shrug (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lateral Raise (Cable)
1
-
3
Wrist Curls
1
-
4
Shoulder Press (Machine)
1
-
5
Reverse Pec Deck
1
-
6
Tricep Pushdown (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Pec Deck (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Wide Grip Lat Pulldown
1
-
11
Shrug (Dumbbell)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lateral Raise (Cable)
1
-
3
Wrist Curls
1
-
4
Shoulder Press (Machine)
1
-
5
Reverse Pec Deck
1
-
6
Tricep Pushdown (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Pec Deck (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Wide Grip Lat Pulldown
1
-
11
Shrug (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lateral Raise (Cable)
1
-
3
Wrist Curls
1
-
4
Shoulder Press (Machine)
1
-
5
Reverse Pec Deck
1
-
6
Tricep Pushdown (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Pec Deck (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Wide Grip Lat Pulldown
1
-
11
Shrug (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lateral Raise (Cable)
1
-
3
Wrist Curls
1
-
4
Shoulder Press (Machine)
1
-
5
Reverse Pec Deck
1
-
6
Tricep Pushdown (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Pec Deck (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Wide Grip Lat Pulldown
1
-
11
Shrug (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lateral Raise (Cable)
1
-
3
Wrist Curls
1
-
4
Shoulder Press (Machine)
1
-
5
Reverse Pec Deck
1
-
6
Tricep Pushdown (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Pec Deck (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Wide Grip Lat Pulldown
1
-
11
Shrug (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lateral Raise (Cable)
1
-
3
Wrist Curls
1
-
4
Shoulder Press (Machine)
1
-
5
Reverse Pec Deck
1
-
6
Tricep Pushdown (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Pec Deck (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Wide Grip Lat Pulldown
1
-
11
Shrug (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lateral Raise (Cable)
1
-
3
Wrist Curls
1
-
4
Shoulder Press (Machine)
1
-
5
Reverse Pec Deck
1
-
6
Tricep Pushdown (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Pec Deck (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Wide Grip Lat Pulldown
1
-
11
Shrug (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lateral Raise (Cable)
1
-
3
Wrist Curls
1
-
4
Shoulder Press (Machine)
1
-
5
Reverse Pec Deck
1
-
6
Tricep Pushdown (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Pec Deck (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Wide Grip Lat Pulldown
1
-
11
Shrug (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lateral Raise (Cable)
1
-
3
Wrist Curls
1
-
4
Shoulder Press (Machine)
1
-
5
Reverse Pec Deck
1
-
6
Tricep Pushdown (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Pec Deck (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Wide Grip Lat Pulldown
1
-
11
Shrug (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lateral Raise (Cable)
1
-
3
Wrist Curls
1
-
4
Shoulder Press (Machine)
1
-
5
Reverse Pec Deck
1
-
6
Tricep Pushdown (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Pec Deck (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Wide Grip Lat Pulldown
1
-
11
Shrug (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lateral Raise (Cable)
1
-
3
Wrist Curls
1
-
4
Shoulder Press (Machine)
1
-
5
Reverse Pec Deck
1
-
6
Tricep Pushdown (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Pec Deck (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Wide Grip Lat Pulldown
1
-
11
Shrug (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lateral Raise (Cable)
1
-
3
Wrist Curls
1
-
4
Shoulder Press (Machine)
1
-
5
Reverse Pec Deck
1
-
6
Tricep Pushdown (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Pec Deck (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Wide Grip Lat Pulldown
1
-
11
Shrug (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lateral Raise (Cable)
1
-
3
Wrist Curls
1
-
4
Shoulder Press (Machine)
1
-
5
Reverse Pec Deck
1
-
6
Tricep Pushdown (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Pec Deck (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Wide Grip Lat Pulldown
1
-
11
Shrug (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lateral Raise (Cable)
1
-
3
Wrist Curls
1
-
4
Shoulder Press (Machine)
1
-
5
Reverse Pec Deck
1
-
6
Tricep Pushdown (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Pec Deck (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Wide Grip Lat Pulldown
1
-
11
Shrug (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lateral Raise (Cable)
1
-
3
Wrist Curls
1
-
4
Shoulder Press (Machine)
1
-
5
Reverse Pec Deck
1
-
6
Tricep Pushdown (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Pec Deck (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Wide Grip Lat Pulldown
1
-
11
Shrug (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lateral Raise (Cable)
1
-
3
Wrist Curls
1
-
4
Shoulder Press (Machine)
1
-
5
Reverse Pec Deck
1
-
6
Tricep Pushdown (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Pec Deck (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Wide Grip Lat Pulldown
1
-
11
Shrug (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
-
2
Lateral Raise (Cable)
1
-
3
Wrist Curls
1
-
4
Shoulder Press (Machine)
1
-
5
Reverse Pec Deck
1
-
6
Tricep Pushdown (Cable)
1
-
7
Bicep Curl (Cable)
1
-
8
Pec Deck (Machine)
1
-
9
Chest Supported Row (Machine)
1
-
10
Wide Grip Lat Pulldown
1
-
11
Shrug (Dumbbell)
1
-
Week 1
1 / 15 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
-
2
Lateral Raise (Cable)
1 Set
-
3
Wrist Curls
1 Set
-
4
Shoulder Press (Machine)
1 Set
-
5
Reverse Pec Deck
1 Set
-
6
Tricep Pushdown (Cable)
1 Set
-
7
Bicep Curl (Cable)
1 Set
-
8
Pec Deck (Machine)
1 Set
-
9
Chest Supported Row (Machine)
1 Set
-
10
Wide Grip Lat Pulldown
1 Set
-
11
Shrug (Dumbbell)
1 Set
-
Day 2
1
Incline Bench Press (Smith Machine)
1 Set
-
2
Lateral Raise (Cable)
1 Set
-
3
Wrist Curls
1 Set
-
4
Shoulder Press (Machine)
1 Set
-
5
Reverse Pec Deck
1 Set
-
6
Tricep Pushdown (Cable)
1 Set
-
7
Bicep Curl (Cable)
1 Set
-
8
Pec Deck (Machine)
1 Set
-
9
Chest Supported Row (Machine)
1 Set
-
10
Wide Grip Lat Pulldown
1 Set
-
11
Shrug (Dumbbell)
1 Set
-
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
-
2
Lateral Raise (Cable)
1 Set
-
3
Wrist Curls
1 Set
-
4
Shoulder Press (Machine)
1 Set
-
5
Reverse Pec Deck
1 Set
-
6
Tricep Pushdown (Cable)
1 Set
-
7
Bicep Curl (Cable)
1 Set
-
8
Pec Deck (Machine)
1 Set
-
9
Chest Supported Row (Machine)
1 Set
-
10
Wide Grip Lat Pulldown
1 Set
-
11
Shrug (Dumbbell)
1 Set
-
Day 4
1
Incline Bench Press (Smith Machine)
1 Set
-
2
Lateral Raise (Cable)
1 Set
-
3
Wrist Curls
1 Set
-
4
Shoulder Press (Machine)
1 Set
-
5
Reverse Pec Deck
1 Set
-
6
Tricep Pushdown (Cable)
1 Set
-
7
Bicep Curl (Cable)
1 Set
-
8
Pec Deck (Machine)
1 Set
-
9
Chest Supported Row (Machine)
1 Set
-
10
Wide Grip Lat Pulldown
1 Set
-
11
Shrug (Dumbbell)
1 Set
-