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BoostcampPNG

Cable only workout plan

by
5 athletes joined

Program Description

Moved to an apartment with crappy equipment so now we gotta do the cable

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    At Home
  • Program Length
    16 weeks
  • Time Per Workout
    40 minutes
  • Created
    Dec 12, 2024 03:45
  • Last Edited
    Jul 07, 2025 02:02

Summary

Transform your physique with this comprehensive 16-week Cable Only Workout Plan, designed for five days a week of focused training. Each session targets specific muscle groups using cable machines, ensuring effective resistance and muscle engagement. From chest presses to tricep pushdowns, this program emphasizes form and progressive overload, making it perfect for all fitness levels. Get ready to build strength, enhance definition, and achieve your fitness goals from the comfort of your home!
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4.8 Stars with 10, 000+ Ratings
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
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Chest Press
4
10 reps
-
2
Cable Crossover
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Kickback
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Chest Press
4
10 reps
-
2
Cable Crossover
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Kickback
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Chest Press
4
10 reps
-
2
Cable Crossover
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Kickback
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Chest Press
4
10 reps
-
2
Cable Crossover
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Kickback
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Chest Press
4
10 reps
-
2
Cable Crossover
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Kickback
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Chest Press
4
10 reps
-
2
Cable Crossover
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Kickback
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Chest Press
4
10 reps
-
2
Cable Crossover
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Kickback
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Chest Press
4
10 reps
-
2
Cable Crossover
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Kickback
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Chest Press
4
10 reps
-
2
Cable Crossover
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Kickback
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Chest Press
4
10 reps
-
2
Cable Crossover
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Kickback
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Chest Press
4
10 reps
-
2
Cable Crossover
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Kickback
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Chest Press
4
10 reps
-
2
Cable Crossover
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Kickback
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Chest Press
4
10 reps
-
2
Cable Crossover
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Kickback
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Chest Press
4
10 reps
-
2
Cable Crossover
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Kickback
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Chest Press
4
10 reps
-
2
Cable Crossover
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Kickback
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Chest Press
4
10 reps
-
2
Cable Crossover
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Kickback
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Face Away Cable Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Face Away Cable Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Face Away Cable Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Face Away Cable Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Face Away Cable Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Face Away Cable Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Face Away Cable Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Face Away Cable Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Face Away Cable Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Face Away Cable Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Face Away Cable Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Face Away Cable Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Face Away Cable Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Face Away Cable Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Face Away Cable Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Face Away Cable Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
15 reps
-
2
Romanian Deadlift (Barbell)
4
15 reps
-
3
Pull Through (Cable)
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cable Crunch
3
20 reps
-
7
Pallof Press
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
15 reps
-
2
Romanian Deadlift (Barbell)
4
15 reps
-
3
Pull Through (Cable)
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cable Crunch
3
20 reps
-
7
Pallof Press
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
15 reps
-
2
Romanian Deadlift (Barbell)
4
15 reps
-
3
Pull Through (Cable)
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cable Crunch
3
20 reps
-
7
Pallof Press
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
15 reps
-
2
Romanian Deadlift (Barbell)
4
15 reps
-
3
Pull Through (Cable)
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cable Crunch
3
20 reps
-
7
Pallof Press
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
15 reps
-
2
Romanian Deadlift (Barbell)
4
15 reps
-
3
Pull Through (Cable)
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cable Crunch
3
20 reps
-
7
Pallof Press
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
15 reps
-
2
Romanian Deadlift (Barbell)
4
15 reps
-
3
Pull Through (Cable)
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cable Crunch
3
20 reps
-
7
Pallof Press
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
15 reps
-
2
Romanian Deadlift (Barbell)
4
15 reps
-
3
Pull Through (Cable)
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cable Crunch
3
20 reps
-
7
Pallof Press
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
15 reps
-
2
Romanian Deadlift (Barbell)
4
15 reps
-
3
Pull Through (Cable)
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cable Crunch
3
20 reps
-
7
Pallof Press
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
15 reps
-
2
Romanian Deadlift (Barbell)
4
15 reps
-
3
Pull Through (Cable)
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cable Crunch
3
20 reps
-
7
Pallof Press
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
15 reps
-
2
Romanian Deadlift (Barbell)
4
15 reps
-
3
Pull Through (Cable)
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cable Crunch
3
20 reps
-
7
Pallof Press
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
15 reps
-
2
Romanian Deadlift (Barbell)
4
15 reps
-
3
Pull Through (Cable)
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cable Crunch
3
20 reps
-
7
Pallof Press
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
15 reps
-
2
Romanian Deadlift (Barbell)
4
15 reps
-
3
Pull Through (Cable)
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cable Crunch
3
20 reps
-
7
Pallof Press
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
15 reps
-
2
Romanian Deadlift (Barbell)
4
15 reps
-
3
Pull Through (Cable)
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cable Crunch
3
20 reps
-
7
Pallof Press
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
15 reps
-
2
Romanian Deadlift (Barbell)
4
15 reps
-
3
Pull Through (Cable)
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cable Crunch
3
20 reps
-
7
Pallof Press
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
15 reps
-
2
Romanian Deadlift (Barbell)
4
15 reps
-
3
Pull Through (Cable)
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cable Crunch
3
20 reps
-
7
Pallof Press
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
15 reps
-
2
Romanian Deadlift (Barbell)
4
15 reps
-
3
Pull Through (Cable)
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cable Crunch
3
20 reps
-
7
Pallof Press
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
-
2
Front Raise
3
12 reps
-
3
Face Pull
3
15 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Upright Row (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
-
2
Front Raise
3
12 reps
-
3
Face Pull
3
15 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Upright Row (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
-
2
Front Raise
3
12 reps
-
3
Face Pull
3
15 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Upright Row (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
-
2
Front Raise
3
12 reps
-
3
Face Pull
3
15 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Upright Row (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
-
2
Front Raise
3
12 reps
-
3
Face Pull
3
15 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Upright Row (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
-
2
Front Raise
3
12 reps
-
3
Face Pull
3
15 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Upright Row (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
-
2
Front Raise
3
12 reps
-
3
Face Pull
3
15 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Upright Row (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
-
2
Front Raise
3
12 reps
-
3
Face Pull
3
15 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Upright Row (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
-
2
Front Raise
3
12 reps
-
3
Face Pull
3
15 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Upright Row (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
-
2
Front Raise
3
12 reps
-
3
Face Pull
3
15 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Upright Row (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
-
2
Front Raise
3
12 reps
-
3
Face Pull
3
15 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Upright Row (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
-
2
Front Raise
3
12 reps
-
3
Face Pull
3
15 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Upright Row (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
-
2
Front Raise
3
12 reps
-
3
Face Pull
3
15 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Upright Row (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
-
2
Front Raise
3
12 reps
-
3
Face Pull
3
15 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Upright Row (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
-
2
Front Raise
3
12 reps
-
3
Face Pull
3
15 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Upright Row (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
-
2
Front Raise
3
12 reps
-
3
Face Pull
3
15 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Upright Row (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
12 reps
-
2
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Preacher Curl (Barbell)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
6
Single Arm Tricep Extension (Cable)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
12 reps
-
2
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Preacher Curl (Barbell)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
6
Single Arm Tricep Extension (Cable)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
12 reps
-
2
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Preacher Curl (Barbell)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
6
Single Arm Tricep Extension (Cable)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
12 reps
-
2
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Preacher Curl (Barbell)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
6
Single Arm Tricep Extension (Cable)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
12 reps
-
2
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Preacher Curl (Barbell)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
6
Single Arm Tricep Extension (Cable)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
12 reps
-
2
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Preacher Curl (Barbell)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
6
Single Arm Tricep Extension (Cable)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
12 reps
-
2
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Preacher Curl (Barbell)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
6
Single Arm Tricep Extension (Cable)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
12 reps
-
2
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Preacher Curl (Barbell)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
6
Single Arm Tricep Extension (Cable)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
12 reps
-
2
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Preacher Curl (Barbell)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
6
Single Arm Tricep Extension (Cable)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
12 reps
-
2
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Preacher Curl (Barbell)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
6
Single Arm Tricep Extension (Cable)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
12 reps
-
2
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Preacher Curl (Barbell)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
6
Single Arm Tricep Extension (Cable)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
12 reps
-
2
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Preacher Curl (Barbell)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
6
Single Arm Tricep Extension (Cable)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
12 reps
-
2
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Preacher Curl (Barbell)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
6
Single Arm Tricep Extension (Cable)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
12 reps
-
2
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Preacher Curl (Barbell)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
6
Single Arm Tricep Extension (Cable)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
12 reps
-
2
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Preacher Curl (Barbell)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
6
Single Arm Tricep Extension (Cable)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
12 reps
-
2
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Preacher Curl (Barbell)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
6
Single Arm Tricep Extension (Cable)
3
20 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Cable Chest Press
4 Sets
10 Reps
-
2
Cable Crossover
3 Sets
12 Reps
-
3
Chest Fly (Cable)
3 Sets
12 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
5
Tricep Kickback
3 Sets
15 Reps
-
Day 2
1
Lat Pulldown
4 Sets
10 Reps
-
2
Seated Row (Cable)
3 Sets
12 Reps
-
3
Straight Arm Pulldown
3 Sets
12 Reps
-
4
Bicep Curl (Cable)
3 Sets
12 Reps
-
5
Face Away Cable Curl
3 Sets
15 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
15 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
15 Reps
-
3
Pull Through (Cable)
3 Sets
15 Reps
-
4
Leg Curl
3 Sets
15 Reps
-
5
Standing Calf Raise
3 Sets
15 Reps
-
6
Cable Crunch
3 Sets
20 Reps
-
7
Pallof Press
3 Sets
20 Reps
-
Day 4
1
Lateral Raise (Cable)
4 Sets
12 Reps
-
2
Front Raise
3 Sets
12 Reps
-
3
Face Pull
3 Sets
15 Reps
-
4
Shrug (Dumbbell)
3 Sets
12 Reps
-
5
Upright Row (Cable)
3 Sets
15 Reps
-
Day 5
1
Hammer Curl (Cable)
3 Sets
12 Reps
-
2
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
3
Preacher Curl (Barbell)
3 Sets
15 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
15 Reps
-
5
Reverse Bicep Curl (EZ Bar)
3 Sets
20 Reps
-
6
Single Arm Tricep Extension (Cable)
3 Sets
20 Reps
-