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Alpisch

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Program Description

bass

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 01, 2026 09:22
  • Last Edited
    Mar 02, 2026 04:33
Muscle Engagement
Front
Back
MuscleSet
Triceps
17%
Upper Back
14.9%
Front Delts
12.8%
Biceps
12.8%
Middle Delts
10.6%
Chest
8.5%
Abs
8.5%
Lats
8.5%
Forearms
4.3%
Rear Delts
2.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Shoulder Press (Machine)
2
7 reps
RPE 9
2
Chest Fly (Machine)
2
7 reps
RPE 9
3
Lateral Raise (Cable)
2
10 reps
RPE 9
4
Incline Chest Press (Machine)
2
7 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
7 reps
RPE 9
6
Tricep Extension (Machine)
2
7 reps
RPE 9
7
Abs Crunch (Weighted)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
7 reps
RPE 9
2
Chest Fly (Machine)
2
7 reps
RPE 9
3
Lateral Raise (Cable)
2
10 reps
RPE 9
4
Incline Chest Press (Machine)
2
7 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
7 reps
RPE 9
6
Tricep Extension (Machine)
2
7 reps
RPE 9
7
Abs Crunch (Weighted)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
7 reps
RPE 9
2
Chest Fly (Machine)
2
7 reps
RPE 9
3
Lateral Raise (Cable)
2
10 reps
RPE 9
4
Incline Chest Press (Machine)
2
7 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
7 reps
RPE 9
6
Tricep Extension (Machine)
2
7 reps
RPE 9
7
Abs Crunch (Weighted)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
7 reps
RPE 9
2
Chest Fly (Machine)
2
7 reps
RPE 9
3
Lateral Raise (Cable)
2
10 reps
RPE 9
4
Incline Chest Press (Machine)
2
7 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
7 reps
RPE 9
6
Tricep Extension (Machine)
2
7 reps
RPE 9
7
Abs Crunch (Weighted)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
7 reps
RPE 9
2
Chest Fly (Machine)
2
7 reps
RPE 9
3
Lateral Raise (Cable)
2
10 reps
RPE 9
4
Incline Chest Press (Machine)
2
7 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
7 reps
RPE 9
6
Tricep Extension (Machine)
2
7 reps
RPE 9
7
Abs Crunch (Weighted)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
7 reps
RPE 9
2
Chest Fly (Machine)
2
7 reps
RPE 9
3
Lateral Raise (Cable)
2
10 reps
RPE 9
4
Incline Chest Press (Machine)
2
7 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
7 reps
RPE 9
6
Tricep Extension (Machine)
2
7 reps
RPE 9
7
Abs Crunch (Weighted)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
7 reps
RPE 9
2
Chest Fly (Machine)
2
7 reps
RPE 9
3
Lateral Raise (Cable)
2
10 reps
RPE 9
4
Incline Chest Press (Machine)
2
7 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
7 reps
RPE 9
6
Tricep Extension (Machine)
2
7 reps
RPE 9
7
Abs Crunch (Weighted)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
7 reps
RPE 9
2
Chest Fly (Machine)
2
7 reps
RPE 9
3
Lateral Raise (Cable)
2
10 reps
RPE 9
4
Incline Chest Press (Machine)
2
7 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
7 reps
RPE 9
6
Tricep Extension (Machine)
2
7 reps
RPE 9
7
Abs Crunch (Weighted)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
7 reps
RPE 9
2
Chest Fly (Machine)
2
7 reps
RPE 9
3
Lateral Raise (Cable)
2
10 reps
RPE 9
4
Incline Chest Press (Machine)
2
7 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
7 reps
RPE 9
6
Tricep Extension (Machine)
2
7 reps
RPE 9
7
Abs Crunch (Weighted)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
7 reps
RPE 9
2
Chest Fly (Machine)
2
7 reps
RPE 9
3
Lateral Raise (Cable)
2
10 reps
RPE 9
4
Incline Chest Press (Machine)
2
7 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
7 reps
RPE 9
6
Tricep Extension (Machine)
2
7 reps
RPE 9
7
Abs Crunch (Weighted)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
7 reps
RPE 9
2
Chest Fly (Machine)
2
7 reps
RPE 9
3
Lateral Raise (Cable)
2
10 reps
RPE 9
4
Incline Chest Press (Machine)
2
7 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
7 reps
RPE 9
6
Tricep Extension (Machine)
2
7 reps
RPE 9
7
Abs Crunch (Weighted)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
7 reps
RPE 9
2
Chest Fly (Machine)
2
7 reps
RPE 9
3
Lateral Raise (Cable)
2
10 reps
RPE 9
4
Incline Chest Press (Machine)
2
7 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
7 reps
RPE 9
6
Tricep Extension (Machine)
2
7 reps
RPE 9
7
Abs Crunch (Weighted)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
7 reps
RPE 9
2
Chest Fly (Machine)
2
7 reps
RPE 9
3
Lateral Raise (Cable)
2
10 reps
RPE 9
4
Incline Chest Press (Machine)
2
7 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
7 reps
RPE 9
6
Tricep Extension (Machine)
2
7 reps
RPE 9
7
Abs Crunch (Weighted)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
7 reps
RPE 9
2
Chest Fly (Machine)
2
7 reps
RPE 9
3
Lateral Raise (Cable)
2
10 reps
RPE 9
4
Incline Chest Press (Machine)
2
7 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
7 reps
RPE 9
6
Tricep Extension (Machine)
2
7 reps
RPE 9
7
Abs Crunch (Weighted)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
7 reps
RPE 9
2
Chest Fly (Machine)
2
7 reps
RPE 9
3
Lateral Raise (Cable)
2
10 reps
RPE 9
4
Incline Chest Press (Machine)
2
7 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
7 reps
RPE 9
6
Tricep Extension (Machine)
2
7 reps
RPE 9
7
Abs Crunch (Weighted)
2
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
7 reps
RPE 9
2
Chest Fly (Machine)
2
7 reps
RPE 9
3
Lateral Raise (Cable)
2
10 reps
RPE 9
4
Incline Chest Press (Machine)
2
7 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
7 reps
RPE 9
6
Tricep Extension (Machine)
2
7 reps
RPE 9
7
Abs Crunch (Weighted)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7 reps
RPE 9
2
Kelso Shrug (Chest Supported)
2
7 reps
RPE 9
3
Seated Row (Machine)
2
7 reps
RPE 9
4
Chest Supported Wide Grip Row
2
7 reps
RPE 9
5
Preacher Curl (Barbell)
2
7 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
7 reps
RPE 9
7
Leg Raise (Captain's Chair)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7 reps
RPE 9
2
Kelso Shrug (Chest Supported)
2
7 reps
RPE 9
3
Seated Row (Machine)
2
7 reps
RPE 9
4
Chest Supported Wide Grip Row
2
7 reps
RPE 9
5
Preacher Curl (Barbell)
2
7 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
7 reps
RPE 9
7
Leg Raise (Captain's Chair)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7 reps
RPE 9
2
Kelso Shrug (Chest Supported)
2
7 reps
RPE 9
3
Seated Row (Machine)
2
7 reps
RPE 9
4
Chest Supported Wide Grip Row
2
7 reps
RPE 9
5
Preacher Curl (Barbell)
2
7 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
7 reps
RPE 9
7
Leg Raise (Captain's Chair)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7 reps
RPE 9
2
Kelso Shrug (Chest Supported)
2
7 reps
RPE 9
3
Seated Row (Machine)
2
7 reps
RPE 9
4
Chest Supported Wide Grip Row
2
7 reps
RPE 9
5
Preacher Curl (Barbell)
2
7 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
7 reps
RPE 9
7
Leg Raise (Captain's Chair)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7 reps
RPE 9
2
Kelso Shrug (Chest Supported)
2
7 reps
RPE 9
3
Seated Row (Machine)
2
7 reps
RPE 9
4
Chest Supported Wide Grip Row
2
7 reps
RPE 9
5
Preacher Curl (Barbell)
2
7 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
7 reps
RPE 9
7
Leg Raise (Captain's Chair)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7 reps
RPE 9
2
Kelso Shrug (Chest Supported)
2
7 reps
RPE 9
3
Seated Row (Machine)
2
7 reps
RPE 9
4
Chest Supported Wide Grip Row
2
7 reps
RPE 9
5
Preacher Curl (Barbell)
2
7 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
7 reps
RPE 9
7
Leg Raise (Captain's Chair)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7 reps
RPE 9
2
Kelso Shrug (Chest Supported)
2
7 reps
RPE 9
3
Seated Row (Machine)
2
7 reps
RPE 9
4
Chest Supported Wide Grip Row
2
7 reps
RPE 9
5
Preacher Curl (Barbell)
2
7 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
7 reps
RPE 9
7
Leg Raise (Captain's Chair)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7 reps
RPE 9
2
Kelso Shrug (Chest Supported)
2
7 reps
RPE 9
3
Seated Row (Machine)
2
7 reps
RPE 9
4
Chest Supported Wide Grip Row
2
7 reps
RPE 9
5
Preacher Curl (Barbell)
2
7 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
7 reps
RPE 9
7
Leg Raise (Captain's Chair)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7 reps
RPE 9
2
Kelso Shrug (Chest Supported)
2
7 reps
RPE 9
3
Seated Row (Machine)
2
7 reps
RPE 9
4
Chest Supported Wide Grip Row
2
7 reps
RPE 9
5
Preacher Curl (Barbell)
2
7 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
7 reps
RPE 9
7
Leg Raise (Captain's Chair)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7 reps
RPE 9
2
Kelso Shrug (Chest Supported)
2
7 reps
RPE 9
3
Seated Row (Machine)
2
7 reps
RPE 9
4
Chest Supported Wide Grip Row
2
7 reps
RPE 9
5
Preacher Curl (Barbell)
2
7 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
7 reps
RPE 9
7
Leg Raise (Captain's Chair)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7 reps
RPE 9
2
Kelso Shrug (Chest Supported)
2
7 reps
RPE 9
3
Seated Row (Machine)
2
7 reps
RPE 9
4
Chest Supported Wide Grip Row
2
7 reps
RPE 9
5
Preacher Curl (Barbell)
2
7 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
7 reps
RPE 9
7
Leg Raise (Captain's Chair)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7 reps
RPE 9
2
Kelso Shrug (Chest Supported)
2
7 reps
RPE 9
3
Seated Row (Machine)
2
7 reps
RPE 9
4
Chest Supported Wide Grip Row
2
7 reps
RPE 9
5
Preacher Curl (Barbell)
2
7 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
7 reps
RPE 9
7
Leg Raise (Captain's Chair)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7 reps
RPE 9
2
Kelso Shrug (Chest Supported)
2
7 reps
RPE 9
3
Seated Row (Machine)
2
7 reps
RPE 9
4
Chest Supported Wide Grip Row
2
7 reps
RPE 9
5
Preacher Curl (Barbell)
2
7 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
7 reps
RPE 9
7
Leg Raise (Captain's Chair)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7 reps
RPE 9
2
Kelso Shrug (Chest Supported)
2
7 reps
RPE 9
3
Seated Row (Machine)
2
7 reps
RPE 9
4
Chest Supported Wide Grip Row
2
7 reps
RPE 9
5
Preacher Curl (Barbell)
2
7 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
7 reps
RPE 9
7
Leg Raise (Captain's Chair)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7 reps
RPE 9
2
Kelso Shrug (Chest Supported)
2
7 reps
RPE 9
3
Seated Row (Machine)
2
7 reps
RPE 9
4
Chest Supported Wide Grip Row
2
7 reps
RPE 9
5
Preacher Curl (Barbell)
2
7 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
7 reps
RPE 9
7
Leg Raise (Captain's Chair)
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7 reps
RPE 9
2
Kelso Shrug (Chest Supported)
2
7 reps
RPE 9
3
Seated Row (Machine)
2
7 reps
RPE 9
4
Chest Supported Wide Grip Row
2
7 reps
RPE 9
5
Preacher Curl (Barbell)
2
7 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
7 reps
RPE 9
7
Leg Raise (Captain's Chair)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
7 reps
RPE 9
2
Chest Fly (Machine)
2
7 reps
RPE 9
3
Lateral Raise (Cable)
2
10 reps
RPE 9
4
Incline Chest Press (Machine)
2
7 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
7 reps
RPE 9
6
Tricep Extension (Machine)
2
7 reps
RPE 9
7
Abs Crunch (Weighted)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
7 reps
RPE 9
2
Chest Fly (Machine)
2
7 reps
RPE 9
3
Lateral Raise (Cable)
2
10 reps
RPE 9
4
Incline Chest Press (Machine)
2
7 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
7 reps
RPE 9
6
Tricep Extension (Machine)
2
7 reps
RPE 9
7
Abs Crunch (Weighted)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
7 reps
RPE 9
2
Chest Fly (Machine)
2
7 reps
RPE 9
3
Lateral Raise (Cable)
2
10 reps
RPE 9
4
Incline Chest Press (Machine)
2
7 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
7 reps
RPE 9
6
Tricep Extension (Machine)
2
7 reps
RPE 9
7
Abs Crunch (Weighted)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
7 reps
RPE 9
2
Chest Fly (Machine)
2
7 reps
RPE 9
3
Lateral Raise (Cable)
2
10 reps
RPE 9
4
Incline Chest Press (Machine)
2
7 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
7 reps
RPE 9
6
Tricep Extension (Machine)
2
7 reps
RPE 9
7
Abs Crunch (Weighted)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
7 reps
RPE 9
2
Chest Fly (Machine)
2
7 reps
RPE 9
3
Lateral Raise (Cable)
2
10 reps
RPE 9
4
Incline Chest Press (Machine)
2
7 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
7 reps
RPE 9
6
Tricep Extension (Machine)
2
7 reps
RPE 9
7
Abs Crunch (Weighted)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
7 reps
RPE 9
2
Chest Fly (Machine)
2
7 reps
RPE 9
3
Lateral Raise (Cable)
2
10 reps
RPE 9
4
Incline Chest Press (Machine)
2
7 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
7 reps
RPE 9
6
Tricep Extension (Machine)
2
7 reps
RPE 9
7
Abs Crunch (Weighted)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
7 reps
RPE 9
2
Chest Fly (Machine)
2
7 reps
RPE 9
3
Lateral Raise (Cable)
2
10 reps
RPE 9
4
Incline Chest Press (Machine)
2
7 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
7 reps
RPE 9
6
Tricep Extension (Machine)
2
7 reps
RPE 9
7
Abs Crunch (Weighted)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
7 reps
RPE 9
2
Chest Fly (Machine)
2
7 reps
RPE 9
3
Lateral Raise (Cable)
2
10 reps
RPE 9
4
Incline Chest Press (Machine)
2
7 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
7 reps
RPE 9
6
Tricep Extension (Machine)
2
7 reps
RPE 9
7
Abs Crunch (Weighted)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
7 reps
RPE 9
2
Chest Fly (Machine)
2
7 reps
RPE 9
3
Lateral Raise (Cable)
2
10 reps
RPE 9
4
Incline Chest Press (Machine)
2
7 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
7 reps
RPE 9
6
Tricep Extension (Machine)
2
7 reps
RPE 9
7
Abs Crunch (Weighted)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
7 reps
RPE 9
2
Chest Fly (Machine)
2
7 reps
RPE 9
3
Lateral Raise (Cable)
2
10 reps
RPE 9
4
Incline Chest Press (Machine)
2
7 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
7 reps
RPE 9
6
Tricep Extension (Machine)
2
7 reps
RPE 9
7
Abs Crunch (Weighted)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
7 reps
RPE 9
2
Chest Fly (Machine)
2
7 reps
RPE 9
3
Lateral Raise (Cable)
2
10 reps
RPE 9
4
Incline Chest Press (Machine)
2
7 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
7 reps
RPE 9
6
Tricep Extension (Machine)
2
7 reps
RPE 9
7
Abs Crunch (Weighted)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
7 reps
RPE 9
2
Chest Fly (Machine)
2
7 reps
RPE 9
3
Lateral Raise (Cable)
2
10 reps
RPE 9
4
Incline Chest Press (Machine)
2
7 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
7 reps
RPE 9
6
Tricep Extension (Machine)
2
7 reps
RPE 9
7
Abs Crunch (Weighted)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
7 reps
RPE 9
2
Chest Fly (Machine)
2
7 reps
RPE 9
3
Lateral Raise (Cable)
2
10 reps
RPE 9
4
Incline Chest Press (Machine)
2
7 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
7 reps
RPE 9
6
Tricep Extension (Machine)
2
7 reps
RPE 9
7
Abs Crunch (Weighted)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
7 reps
RPE 9
2
Chest Fly (Machine)
2
7 reps
RPE 9
3
Lateral Raise (Cable)
2
10 reps
RPE 9
4
Incline Chest Press (Machine)
2
7 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
7 reps
RPE 9
6
Tricep Extension (Machine)
2
7 reps
RPE 9
7
Abs Crunch (Weighted)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
7 reps
RPE 9
2
Chest Fly (Machine)
2
7 reps
RPE 9
3
Lateral Raise (Cable)
2
10 reps
RPE 9
4
Incline Chest Press (Machine)
2
7 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
7 reps
RPE 9
6
Tricep Extension (Machine)
2
7 reps
RPE 9
7
Abs Crunch (Weighted)
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
7 reps
RPE 9
2
Chest Fly (Machine)
2
7 reps
RPE 9
3
Lateral Raise (Cable)
2
10 reps
RPE 9
4
Incline Chest Press (Machine)
2
7 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
7 reps
RPE 9
6
Tricep Extension (Machine)
2
7 reps
RPE 9
7
Abs Crunch (Weighted)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7 reps
RPE 9
2
Kelso Shrug (Chest Supported)
2
7 reps
RPE 9
3
Seated Row (Machine)
2
7 reps
RPE 9
4
Chest Supported Wide Grip Row
2
7 reps
RPE 9
5
Preacher Curl (Barbell)
2
7 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
7 reps
RPE 9
7
Leg Raise (Captain's Chair)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7 reps
RPE 9
2
Kelso Shrug (Chest Supported)
2
7 reps
RPE 9
3
Seated Row (Machine)
2
7 reps
RPE 9
4
Chest Supported Wide Grip Row
2
7 reps
RPE 9
5
Preacher Curl (Barbell)
2
7 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
7 reps
RPE 9
7
Leg Raise (Captain's Chair)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7 reps
RPE 9
2
Kelso Shrug (Chest Supported)
2
7 reps
RPE 9
3
Seated Row (Machine)
2
7 reps
RPE 9
4
Chest Supported Wide Grip Row
2
7 reps
RPE 9
5
Preacher Curl (Barbell)
2
7 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
7 reps
RPE 9
7
Leg Raise (Captain's Chair)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7 reps
RPE 9
2
Kelso Shrug (Chest Supported)
2
7 reps
RPE 9
3
Seated Row (Machine)
2
7 reps
RPE 9
4
Chest Supported Wide Grip Row
2
7 reps
RPE 9
5
Preacher Curl (Barbell)
2
7 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
7 reps
RPE 9
7
Leg Raise (Captain's Chair)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7 reps
RPE 9
2
Kelso Shrug (Chest Supported)
2
7 reps
RPE 9
3
Seated Row (Machine)
2
7 reps
RPE 9
4
Chest Supported Wide Grip Row
2
7 reps
RPE 9
5
Preacher Curl (Barbell)
2
7 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
7 reps
RPE 9
7
Leg Raise (Captain's Chair)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7 reps
RPE 9
2
Kelso Shrug (Chest Supported)
2
7 reps
RPE 9
3
Seated Row (Machine)
2
7 reps
RPE 9
4
Chest Supported Wide Grip Row
2
7 reps
RPE 9
5
Preacher Curl (Barbell)
2
7 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
7 reps
RPE 9
7
Leg Raise (Captain's Chair)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7 reps
RPE 9
2
Kelso Shrug (Chest Supported)
2
7 reps
RPE 9
3
Seated Row (Machine)
2
7 reps
RPE 9
4
Chest Supported Wide Grip Row
2
7 reps
RPE 9
5
Preacher Curl (Barbell)
2
7 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
7 reps
RPE 9
7
Leg Raise (Captain's Chair)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7 reps
RPE 9
2
Kelso Shrug (Chest Supported)
2
7 reps
RPE 9
3
Seated Row (Machine)
2
7 reps
RPE 9
4
Chest Supported Wide Grip Row
2
7 reps
RPE 9
5
Preacher Curl (Barbell)
2
7 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
7 reps
RPE 9
7
Leg Raise (Captain's Chair)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7 reps
RPE 9
2
Kelso Shrug (Chest Supported)
2
7 reps
RPE 9
3
Seated Row (Machine)
2
7 reps
RPE 9
4
Chest Supported Wide Grip Row
2
7 reps
RPE 9
5
Preacher Curl (Barbell)
2
7 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
7 reps
RPE 9
7
Leg Raise (Captain's Chair)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7 reps
RPE 9
2
Kelso Shrug (Chest Supported)
2
7 reps
RPE 9
3
Seated Row (Machine)
2
7 reps
RPE 9
4
Chest Supported Wide Grip Row
2
7 reps
RPE 9
5
Preacher Curl (Barbell)
2
7 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
7 reps
RPE 9
7
Leg Raise (Captain's Chair)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7 reps
RPE 9
2
Kelso Shrug (Chest Supported)
2
7 reps
RPE 9
3
Seated Row (Machine)
2
7 reps
RPE 9
4
Chest Supported Wide Grip Row
2
7 reps
RPE 9
5
Preacher Curl (Barbell)
2
7 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
7 reps
RPE 9
7
Leg Raise (Captain's Chair)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7 reps
RPE 9
2
Kelso Shrug (Chest Supported)
2
7 reps
RPE 9
3
Seated Row (Machine)
2
7 reps
RPE 9
4
Chest Supported Wide Grip Row
2
7 reps
RPE 9
5
Preacher Curl (Barbell)
2
7 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
7 reps
RPE 9
7
Leg Raise (Captain's Chair)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7 reps
RPE 9
2
Kelso Shrug (Chest Supported)
2
7 reps
RPE 9
3
Seated Row (Machine)
2
7 reps
RPE 9
4
Chest Supported Wide Grip Row
2
7 reps
RPE 9
5
Preacher Curl (Barbell)
2
7 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
7 reps
RPE 9
7
Leg Raise (Captain's Chair)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7 reps
RPE 9
2
Kelso Shrug (Chest Supported)
2
7 reps
RPE 9
3
Seated Row (Machine)
2
7 reps
RPE 9
4
Chest Supported Wide Grip Row
2
7 reps
RPE 9
5
Preacher Curl (Barbell)
2
7 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
7 reps
RPE 9
7
Leg Raise (Captain's Chair)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7 reps
RPE 9
2
Kelso Shrug (Chest Supported)
2
7 reps
RPE 9
3
Seated Row (Machine)
2
7 reps
RPE 9
4
Chest Supported Wide Grip Row
2
7 reps
RPE 9
5
Preacher Curl (Barbell)
2
7 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
7 reps
RPE 9
7
Leg Raise (Captain's Chair)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7 reps
RPE 9
2
Kelso Shrug (Chest Supported)
2
7 reps
RPE 9
3
Seated Row (Machine)
2
7 reps
RPE 9
4
Chest Supported Wide Grip Row
2
7 reps
RPE 9
5
Preacher Curl (Barbell)
2
7 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
7 reps
RPE 9
7
Leg Raise (Captain's Chair)
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
7 reps
RPE 9
2
Chest Fly (Machine)
2
7 reps
RPE 9
3
Lateral Raise (Cable)
2
10 reps
RPE 9
4
Incline Chest Press (Machine)
2
7 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
7 reps
RPE 9
6
Tricep Extension (Machine)
2
7 reps
RPE 9
7
Abs Crunch (Weighted)
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
7 reps
RPE 9
2
Chest Fly (Machine)
2
7 reps
RPE 9
3
Lateral Raise (Cable)
2
10 reps
RPE 9
4
Incline Chest Press (Machine)
2
7 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
7 reps
RPE 9
6
Tricep Extension (Machine)
2
7 reps
RPE 9
7
Abs Crunch (Weighted)
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
7 reps
RPE 9
2
Chest Fly (Machine)
2
7 reps
RPE 9
3
Lateral Raise (Cable)
2
10 reps
RPE 9
4
Incline Chest Press (Machine)
2
7 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
7 reps
RPE 9
6
Tricep Extension (Machine)
2
7 reps
RPE 9
7
Abs Crunch (Weighted)
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
7 reps
RPE 9
2
Chest Fly (Machine)
2
7 reps
RPE 9
3
Lateral Raise (Cable)
2
10 reps
RPE 9
4
Incline Chest Press (Machine)
2
7 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
7 reps
RPE 9
6
Tricep Extension (Machine)
2
7 reps
RPE 9
7
Abs Crunch (Weighted)
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
7 reps
RPE 9
2
Chest Fly (Machine)
2
7 reps
RPE 9
3
Lateral Raise (Cable)
2
10 reps
RPE 9
4
Incline Chest Press (Machine)
2
7 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
7 reps
RPE 9
6
Tricep Extension (Machine)
2
7 reps
RPE 9
7
Abs Crunch (Weighted)
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
7 reps
RPE 9
2
Chest Fly (Machine)
2
7 reps
RPE 9
3
Lateral Raise (Cable)
2
10 reps
RPE 9
4
Incline Chest Press (Machine)
2
7 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
7 reps
RPE 9
6
Tricep Extension (Machine)
2
7 reps
RPE 9
7
Abs Crunch (Weighted)
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
7 reps
RPE 9
2
Chest Fly (Machine)
2
7 reps
RPE 9
3
Lateral Raise (Cable)
2
10 reps
RPE 9
4
Incline Chest Press (Machine)
2
7 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
7 reps
RPE 9
6
Tricep Extension (Machine)
2
7 reps
RPE 9
7
Abs Crunch (Weighted)
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
7 reps
RPE 9
2
Chest Fly (Machine)
2
7 reps
RPE 9
3
Lateral Raise (Cable)
2
10 reps
RPE 9
4
Incline Chest Press (Machine)
2
7 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
7 reps
RPE 9
6
Tricep Extension (Machine)
2
7 reps
RPE 9
7
Abs Crunch (Weighted)
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
7 reps
RPE 9
2
Chest Fly (Machine)
2
7 reps
RPE 9
3
Lateral Raise (Cable)
2
10 reps
RPE 9
4
Incline Chest Press (Machine)
2
7 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
7 reps
RPE 9
6
Tricep Extension (Machine)
2
7 reps
RPE 9
7
Abs Crunch (Weighted)
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
7 reps
RPE 9
2
Chest Fly (Machine)
2
7 reps
RPE 9
3
Lateral Raise (Cable)
2
10 reps
RPE 9
4
Incline Chest Press (Machine)
2
7 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
7 reps
RPE 9
6
Tricep Extension (Machine)
2
7 reps
RPE 9
7
Abs Crunch (Weighted)
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
7 reps
RPE 9
2
Chest Fly (Machine)
2
7 reps
RPE 9
3
Lateral Raise (Cable)
2
10 reps
RPE 9
4
Incline Chest Press (Machine)
2
7 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
7 reps
RPE 9
6
Tricep Extension (Machine)
2
7 reps
RPE 9
7
Abs Crunch (Weighted)
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
7 reps
RPE 9
2
Chest Fly (Machine)
2
7 reps
RPE 9
3
Lateral Raise (Cable)
2
10 reps
RPE 9
4
Incline Chest Press (Machine)
2
7 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
7 reps
RPE 9
6
Tricep Extension (Machine)
2
7 reps
RPE 9
7
Abs Crunch (Weighted)
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
7 reps
RPE 9
2
Chest Fly (Machine)
2
7 reps
RPE 9
3
Lateral Raise (Cable)
2
10 reps
RPE 9
4
Incline Chest Press (Machine)
2
7 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
7 reps
RPE 9
6
Tricep Extension (Machine)
2
7 reps
RPE 9
7
Abs Crunch (Weighted)
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
7 reps
RPE 9
2
Chest Fly (Machine)
2
7 reps
RPE 9
3
Lateral Raise (Cable)
2
10 reps
RPE 9
4
Incline Chest Press (Machine)
2
7 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
7 reps
RPE 9
6
Tricep Extension (Machine)
2
7 reps
RPE 9
7
Abs Crunch (Weighted)
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
7 reps
RPE 9
2
Chest Fly (Machine)
2
7 reps
RPE 9
3
Lateral Raise (Cable)
2
10 reps
RPE 9
4
Incline Chest Press (Machine)
2
7 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
7 reps
RPE 9
6
Tricep Extension (Machine)
2
7 reps
RPE 9
7
Abs Crunch (Weighted)
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
7 reps
RPE 9
2
Chest Fly (Machine)
2
7 reps
RPE 9
3
Lateral Raise (Cable)
2
10 reps
RPE 9
4
Incline Chest Press (Machine)
2
7 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
7 reps
RPE 9
6
Tricep Extension (Machine)
2
7 reps
RPE 9
7
Abs Crunch (Weighted)
2
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7 reps
RPE 9
2
Kelso Shrug (Chest Supported)
2
7 reps
RPE 9
3
Seated Row (Machine)
2
7 reps
RPE 9
4
Chest Supported Wide Grip Row
2
7 reps
RPE 9
5
Preacher Curl (Barbell)
2
7 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
7 reps
RPE 9
7
Leg Raise (Captain's Chair)
2
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7 reps
RPE 9
2
Kelso Shrug (Chest Supported)
2
7 reps
RPE 9
3
Seated Row (Machine)
2
7 reps
RPE 9
4
Chest Supported Wide Grip Row
2
7 reps
RPE 9
5
Preacher Curl (Barbell)
2
7 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
7 reps
RPE 9
7
Leg Raise (Captain's Chair)
2
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7 reps
RPE 9
2
Kelso Shrug (Chest Supported)
2
7 reps
RPE 9
3
Seated Row (Machine)
2
7 reps
RPE 9
4
Chest Supported Wide Grip Row
2
7 reps
RPE 9
5
Preacher Curl (Barbell)
2
7 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
7 reps
RPE 9
7
Leg Raise (Captain's Chair)
2
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7 reps
RPE 9
2
Kelso Shrug (Chest Supported)
2
7 reps
RPE 9
3
Seated Row (Machine)
2
7 reps
RPE 9
4
Chest Supported Wide Grip Row
2
7 reps
RPE 9
5
Preacher Curl (Barbell)
2
7 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
7 reps
RPE 9
7
Leg Raise (Captain's Chair)
2
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7 reps
RPE 9
2
Kelso Shrug (Chest Supported)
2
7 reps
RPE 9
3
Seated Row (Machine)
2
7 reps
RPE 9
4
Chest Supported Wide Grip Row
2
7 reps
RPE 9
5
Preacher Curl (Barbell)
2
7 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
7 reps
RPE 9
7
Leg Raise (Captain's Chair)
2
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7 reps
RPE 9
2
Kelso Shrug (Chest Supported)
2
7 reps
RPE 9
3
Seated Row (Machine)
2
7 reps
RPE 9
4
Chest Supported Wide Grip Row
2
7 reps
RPE 9
5
Preacher Curl (Barbell)
2
7 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
7 reps
RPE 9
7
Leg Raise (Captain's Chair)
2
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7 reps
RPE 9
2
Kelso Shrug (Chest Supported)
2
7 reps
RPE 9
3
Seated Row (Machine)
2
7 reps
RPE 9
4
Chest Supported Wide Grip Row
2
7 reps
RPE 9
5
Preacher Curl (Barbell)
2
7 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
7 reps
RPE 9
7
Leg Raise (Captain's Chair)
2
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7 reps
RPE 9
2
Kelso Shrug (Chest Supported)
2
7 reps
RPE 9
3
Seated Row (Machine)
2
7 reps
RPE 9
4
Chest Supported Wide Grip Row
2
7 reps
RPE 9
5
Preacher Curl (Barbell)
2
7 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
7 reps
RPE 9
7
Leg Raise (Captain's Chair)
2
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7 reps
RPE 9
2
Kelso Shrug (Chest Supported)
2
7 reps
RPE 9
3
Seated Row (Machine)
2
7 reps
RPE 9
4
Chest Supported Wide Grip Row
2
7 reps
RPE 9
5
Preacher Curl (Barbell)
2
7 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
7 reps
RPE 9
7
Leg Raise (Captain's Chair)
2
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7 reps
RPE 9
2
Kelso Shrug (Chest Supported)
2
7 reps
RPE 9
3
Seated Row (Machine)
2
7 reps
RPE 9
4
Chest Supported Wide Grip Row
2
7 reps
RPE 9
5
Preacher Curl (Barbell)
2
7 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
7 reps
RPE 9
7
Leg Raise (Captain's Chair)
2
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7 reps
RPE 9
2
Kelso Shrug (Chest Supported)
2
7 reps
RPE 9
3
Seated Row (Machine)
2
7 reps
RPE 9
4
Chest Supported Wide Grip Row
2
7 reps
RPE 9
5
Preacher Curl (Barbell)
2
7 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
7 reps
RPE 9
7
Leg Raise (Captain's Chair)
2
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7 reps
RPE 9
2
Kelso Shrug (Chest Supported)
2
7 reps
RPE 9
3
Seated Row (Machine)
2
7 reps
RPE 9
4
Chest Supported Wide Grip Row
2
7 reps
RPE 9
5
Preacher Curl (Barbell)
2
7 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
7 reps
RPE 9
7
Leg Raise (Captain's Chair)
2
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7 reps
RPE 9
2
Kelso Shrug (Chest Supported)
2
7 reps
RPE 9
3
Seated Row (Machine)
2
7 reps
RPE 9
4
Chest Supported Wide Grip Row
2
7 reps
RPE 9
5
Preacher Curl (Barbell)
2
7 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
7 reps
RPE 9
7
Leg Raise (Captain's Chair)
2
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7 reps
RPE 9
2
Kelso Shrug (Chest Supported)
2
7 reps
RPE 9
3
Seated Row (Machine)
2
7 reps
RPE 9
4
Chest Supported Wide Grip Row
2
7 reps
RPE 9
5
Preacher Curl (Barbell)
2
7 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
7 reps
RPE 9
7
Leg Raise (Captain's Chair)
2
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7 reps
RPE 9
2
Kelso Shrug (Chest Supported)
2
7 reps
RPE 9
3
Seated Row (Machine)
2
7 reps
RPE 9
4
Chest Supported Wide Grip Row
2
7 reps
RPE 9
5
Preacher Curl (Barbell)
2
7 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
7 reps
RPE 9
7
Leg Raise (Captain's Chair)
2
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
7 reps
RPE 9
2
Kelso Shrug (Chest Supported)
2
7 reps
RPE 9
3
Seated Row (Machine)
2
7 reps
RPE 9
4
Chest Supported Wide Grip Row
2
7 reps
RPE 9
5
Preacher Curl (Barbell)
2
7 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
7 reps
RPE 9
7
Leg Raise (Captain's Chair)
2
10 reps
RPE 9
Week 1
1 / 16 Weeks
Day 1
1
Shoulder Press (Machine)
1 Set
1 Set
7 Reps
7 Reps
@9
@9
2
Chest Fly (Machine)
1 Set
1 Set
7 Reps
7 Reps
@9
@9
3
Lateral Raise (Cable)
1 Set
1 Set
10 Reps
10 Reps
@9
@9
4
Incline Chest Press (Machine)
1 Set
1 Set
7 Reps
7 Reps
@9
@9
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
7 Reps
7 Reps
@9
@9
6
Tricep Extension (Machine)
1 Set
1 Set
7 Reps
7 Reps
@9
@9
7
Abs Crunch (Weighted)
1 Set
1 Set
10 Reps
10 Reps
@9
@9
Day 2
1
Lat Pulldown
1 Set
1 Set
7 Reps
7 Reps
@9
@9
2
Kelso Shrug (Chest Supported)
1 Set
1 Set
7 Reps
7 Reps
@9
@9
3
Seated Row (Machine)
1 Set
1 Set
7 Reps
7 Reps
@9
@9
4
Chest Supported Wide Grip Row
1 Set
1 Set
7 Reps
7 Reps
@9
@9
5
Preacher Curl (Barbell)
1 Set
1 Set
7 Reps
7 Reps
@9
@9
6
Hammer Curl (Dumbbell)
1 Set
1 Set
7 Reps
7 Reps
@9
@9
7
Leg Raise (Captain's Chair)
1 Set
1 Set
10 Reps
10 Reps
@9
@9
Day 3
1
Shoulder Press (Machine)
1 Set
1 Set
7 Reps
7 Reps
@9
@9
2
Chest Fly (Machine)
1 Set
1 Set
7 Reps
7 Reps
@9
@9
3
Lateral Raise (Cable)
1 Set
1 Set
10 Reps
10 Reps
@9
@9
4
Incline Chest Press (Machine)
1 Set
1 Set
7 Reps
7 Reps
@9
@9
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
7 Reps
7 Reps
@9
@9
6
Tricep Extension (Machine)
1 Set
1 Set
7 Reps
7 Reps
@9
@9
7
Abs Crunch (Weighted)
1 Set
1 Set
10 Reps
10 Reps
@9
@9
Day 4
1
Lat Pulldown
1 Set
1 Set
7 Reps
7 Reps
@9
@9
2
Kelso Shrug (Chest Supported)
1 Set
1 Set
7 Reps
7 Reps
@9
@9
3
Seated Row (Machine)
1 Set
1 Set
7 Reps
7 Reps
@9
@9
4
Chest Supported Wide Grip Row
1 Set
1 Set
7 Reps
7 Reps
@9
@9
5
Preacher Curl (Barbell)
1 Set
1 Set
7 Reps
7 Reps
@9
@9
6
Hammer Curl (Dumbbell)
1 Set
1 Set
7 Reps
7 Reps
@9
@9
7
Leg Raise (Captain's Chair)
1 Set
1 Set
10 Reps
10 Reps
@9
@9
Day 5
1
Shoulder Press (Machine)
1 Set
1 Set
7 Reps
7 Reps
@9
@9
2
Chest Fly (Machine)
1 Set
1 Set
7 Reps
7 Reps
@9
@9
3
Lateral Raise (Cable)
1 Set
1 Set
10 Reps
10 Reps
@9
@9
4
Incline Chest Press (Machine)
1 Set
1 Set
7 Reps
7 Reps
@9
@9
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
7 Reps
7 Reps
@9
@9
6
Tricep Extension (Machine)
1 Set
1 Set
7 Reps
7 Reps
@9
@9
7
Abs Crunch (Weighted)
1 Set
1 Set
10 Reps
10 Reps
@9
@9
Day 6
1
Lat Pulldown
1 Set
1 Set
7 Reps
7 Reps
@9
@9
2
Kelso Shrug (Chest Supported)
1 Set
1 Set
7 Reps
7 Reps
@9
@9
3
Seated Row (Machine)
1 Set
1 Set
7 Reps
7 Reps
@9
@9
4
Chest Supported Wide Grip Row
1 Set
1 Set
7 Reps
7 Reps
@9
@9
5
Preacher Curl (Barbell)
1 Set
1 Set
7 Reps
7 Reps
@9
@9
6
Hammer Curl (Dumbbell)
1 Set
1 Set
7 Reps
7 Reps
@9
@9
7
Leg Raise (Captain's Chair)
1 Set
1 Set
10 Reps
10 Reps
@9
@9