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BoostcampPNG

ArmWrestling x Body

by Lucas S.
1 athletes joined

Program Description

4 cycle de 3 week + 1 Deload 1.Cupping 2.Pronation 3.Rising 4.Biceps/Back Pressure

Program Overview

  • Level
    Advanced
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 11, 2025 05:35
  • Last Edited
    Jul 21, 2025 05:48
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
SA Cable Lat Puldown (With Bench)
2
9-12 reps
RPE 8
2
SA Machine Lat Row
2
9-12 reps
RPE 8
3
Upper Back Pulldown
2
9-12 reps
RPE 8
4
Upper Back Row
2
9-12 reps
RPE 8
5
Cable Rope Pullover
1
2
9-12 reps
13-16 reps
RPE 8
RPE 7
6
Rope Cable Curl
1
2
9-12 reps
13-16 reps
RPE 8
RPE 7
7
SA Incline Cable Curl
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
8
SA Facing In Cable Curls
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA Cable Lat Puldown (With Bench)
2
9-12 reps
RPE 8
2
SA Machine Lat Row
2
9-12 reps
RPE 8
3
Upper Back Pulldown
2
9-12 reps
RPE 8
4
Upper Back Row
2
9-12 reps
RPE 8
5
Cable Rope Pullover
1
2
9-12 reps
13-16 reps
RPE 8
RPE 7
6
Rope Cable Curl
1
2
9-12 reps
13-16 reps
RPE 8
RPE 7
7
SA Incline Cable Curl
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
8
SA Facing In Cable Curls
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA Cable Lat Puldown (With Bench)
2
9-12 reps
RPE 8
2
SA Machine Lat Row
2
9-12 reps
RPE 8
3
Upper Back Pulldown
2
9-12 reps
RPE 8
4
Upper Back Row
2
9-12 reps
RPE 8
5
Cable Rope Pullover
1
2
9-12 reps
13-16 reps
RPE 8
RPE 7
6
Rope Cable Curl
1
2
9-12 reps
13-16 reps
RPE 8
RPE 7
7
SA Incline Cable Curl
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
8
SA Facing In Cable Curls
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA Cable Lat Puldown (With Bench)
2
9-12 reps
RPE 8
2
SA Machine Lat Row
2
9-12 reps
RPE 8
3
Upper Back Pulldown
2
9-12 reps
RPE 8
4
Upper Back Row
2
9-12 reps
RPE 8
5
Cable Rope Pullover
1
2
9-12 reps
13-16 reps
RPE 8
RPE 7
6
Rope Cable Curl
1
2
9-12 reps
13-16 reps
RPE 8
RPE 7
7
SA Incline Cable Curl
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
8
SA Facing In Cable Curls
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA Cable Lat Puldown (With Bench)
2
9-12 reps
RPE 8
2
SA Machine Lat Row
2
9-12 reps
RPE 8
3
Upper Back Pulldown
2
9-12 reps
RPE 8
4
Upper Back Row
2
9-12 reps
RPE 8
5
Cable Rope Pullover
1
2
9-12 reps
13-16 reps
RPE 8
RPE 7
6
Rope Cable Curl
1
2
9-12 reps
13-16 reps
RPE 8
RPE 7
7
SA Incline Cable Curl
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
8
SA Facing In Cable Curls
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA Cable Lat Puldown (With Bench)
2
9-12 reps
RPE 8
2
SA Machine Lat Row
2
9-12 reps
RPE 8
3
Upper Back Pulldown
2
9-12 reps
RPE 8
4
Upper Back Row
2
9-12 reps
RPE 8
5
Cable Rope Pullover
1
2
9-12 reps
13-16 reps
RPE 8
RPE 7
6
Rope Cable Curl
1
2
9-12 reps
13-16 reps
RPE 8
RPE 7
7
SA Incline Cable Curl
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
8
SA Facing In Cable Curls
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA Cable Lat Puldown (With Bench)
2
9-12 reps
RPE 8
2
SA Machine Lat Row
2
9-12 reps
RPE 8
3
Upper Back Pulldown
2
9-12 reps
RPE 8
4
Upper Back Row
2
9-12 reps
RPE 8
5
Cable Rope Pullover
1
2
9-12 reps
13-16 reps
RPE 8
RPE 7
6
Rope Cable Curl
1
2
9-12 reps
13-16 reps
RPE 8
RPE 7
7
SA Incline Cable Curl
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
8
SA Facing In Cable Curls
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA Cable Lat Puldown (With Bench)
2
9-12 reps
RPE 8
2
SA Machine Lat Row
2
9-12 reps
RPE 8
3
Upper Back Pulldown
2
9-12 reps
RPE 8
4
Upper Back Row
2
9-12 reps
RPE 8
5
Cable Rope Pullover
1
2
9-12 reps
13-16 reps
RPE 8
RPE 7
6
Rope Cable Curl
1
2
9-12 reps
13-16 reps
RPE 8
RPE 7
7
SA Incline Cable Curl
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
8
SA Facing In Cable Curls
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA Cable Lat Puldown (With Bench)
2
9-12 reps
RPE 8
2
SA Machine Lat Row
2
9-12 reps
RPE 8
3
Upper Back Pulldown
2
9-12 reps
RPE 8
4
Upper Back Row
2
9-12 reps
RPE 8
5
Cable Rope Pullover
1
2
9-12 reps
13-16 reps
RPE 8
RPE 7
6
Rope Cable Curl
1
2
9-12 reps
13-16 reps
RPE 8
RPE 7
7
SA Incline Cable Curl
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
8
SA Facing In Cable Curls
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA Cable Lat Puldown (With Bench)
2
9-12 reps
RPE 8
2
SA Machine Lat Row
2
9-12 reps
RPE 8
3
Upper Back Pulldown
2
9-12 reps
RPE 8
4
Upper Back Row
2
9-12 reps
RPE 8
5
Cable Rope Pullover
1
2
9-12 reps
13-16 reps
RPE 8
RPE 7
6
Rope Cable Curl
1
2
9-12 reps
13-16 reps
RPE 8
RPE 7
7
SA Incline Cable Curl
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
8
SA Facing In Cable Curls
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA Cable Lat Puldown (With Bench)
2
9-12 reps
RPE 8
2
SA Machine Lat Row
2
9-12 reps
RPE 8
3
Upper Back Pulldown
2
9-12 reps
RPE 8
4
Upper Back Row
2
9-12 reps
RPE 8
5
Cable Rope Pullover
1
2
9-12 reps
13-16 reps
RPE 8
RPE 7
6
Rope Cable Curl
1
2
9-12 reps
13-16 reps
RPE 8
RPE 7
7
SA Incline Cable Curl
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
8
SA Facing In Cable Curls
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA Cable Lat Puldown (With Bench)
2
9-12 reps
RPE 8
2
SA Machine Lat Row
2
9-12 reps
RPE 8
3
Upper Back Pulldown
2
9-12 reps
RPE 8
4
Upper Back Row
2
9-12 reps
RPE 8
5
Cable Rope Pullover
1
2
9-12 reps
13-16 reps
RPE 8
RPE 7
6
Rope Cable Curl
1
2
9-12 reps
13-16 reps
RPE 8
RPE 7
7
SA Incline Cable Curl
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
8
SA Facing In Cable Curls
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA Cable Lat Puldown (With Bench)
2
9-12 reps
RPE 8
2
SA Machine Lat Row
2
9-12 reps
RPE 8
3
Upper Back Pulldown
2
9-12 reps
RPE 8
4
Upper Back Row
2
9-12 reps
RPE 8
5
Cable Rope Pullover
1
2
9-12 reps
13-16 reps
RPE 8
RPE 7
6
Rope Cable Curl
1
2
9-12 reps
13-16 reps
RPE 8
RPE 7
7
SA Incline Cable Curl
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
8
SA Facing In Cable Curls
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA Cable Lat Puldown (With Bench)
2
9-12 reps
RPE 8
2
SA Machine Lat Row
2
9-12 reps
RPE 8
3
Upper Back Pulldown
2
9-12 reps
RPE 8
4
Upper Back Row
2
9-12 reps
RPE 8
5
Cable Rope Pullover
1
2
9-12 reps
13-16 reps
RPE 8
RPE 7
6
Rope Cable Curl
1
2
9-12 reps
13-16 reps
RPE 8
RPE 7
7
SA Incline Cable Curl
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
8
SA Facing In Cable Curls
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA Cable Lat Puldown (With Bench)
2
9-12 reps
RPE 8
2
SA Machine Lat Row
2
9-12 reps
RPE 8
3
Upper Back Pulldown
2
9-12 reps
RPE 8
4
Upper Back Row
2
9-12 reps
RPE 8
5
Cable Rope Pullover
1
2
9-12 reps
13-16 reps
RPE 8
RPE 7
6
Rope Cable Curl
1
2
9-12 reps
13-16 reps
RPE 8
RPE 7
7
SA Incline Cable Curl
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
8
SA Facing In Cable Curls
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
SA Cable Lat Puldown (With Bench)
2
9-12 reps
RPE 8
2
SA Machine Lat Row
2
9-12 reps
RPE 8
3
Upper Back Pulldown
2
9-12 reps
RPE 8
4
Upper Back Row
2
9-12 reps
RPE 8
5
Cable Rope Pullover
1
2
9-12 reps
13-16 reps
RPE 8
RPE 7
6
Rope Cable Curl
1
2
9-12 reps
13-16 reps
RPE 8
RPE 7
7
SA Incline Cable Curl
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
8
SA Facing In Cable Curls
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Cup
4
4
3 reps
3 reps
90%
80%
2
High Cup
3
3
5-8 reps
5-8 reps
75%
65%
3
High Pronation Curl From 90°
3
3
9-12 reps
9-12 reps
60%
50%
4
Rising Curl
3
3
9-12 reps
9-12 reps
60%
50%
5
Half Hammer Preacher Curl
3
3
9-12 reps
9-12 reps
60%
50%
6
Wrist Supination
3
3
9-12 reps
9-12 reps
60%
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Cup
4
4
2 reps
2 reps
95%
85%
2
High Cup
3
3
5-8 reps
5-8 reps
80%
70%
3
High Pronation Curl From 90°
3
3
9-12 reps
9-12 reps
65%
55%
4
Rising Curl
3
3
9-12 reps
9-12 reps
65%
55%
5
Half Hammer Preacher Curl
3
3
9-12 reps
9-12 reps
65%
55%
6
Wrist Supination
3
3
9-12 reps
9-12 reps
65%
55%
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Cup
4
4
1 reps
1 reps
100%
90%
2
High Cup
3
3
5-8 reps
5-8 reps
85%
75%
3
High Pronation Curl From 90°
3
3
9-12 reps
9-12 reps
70%
60%
4
Rising Curl
3
3
9-12 reps
9-12 reps
70%
60%
5
Half Hammer Preacher Curl
3
3
9-12 reps
9-12 reps
70%
60%
6
Wrist Supination
3
3
9-12 reps
9-12 reps
70%
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Cup
3
3
9-12 reps
9-12 reps
55%
45%
2
High Pronation Curl From 90°
3
3
9-12 reps
9-12 reps
55%
45%
3
Rising Curl
3
3
9-12 reps
9-12 reps
55%
45%
4
Half Hammer Preacher Curl
3
3
9-12 reps
9-12 reps
55%
45%
5
Wrist Supination
3
3
9-12 reps
9-12 reps
55%
45%
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pronation
4
4
3 reps
3 reps
90%
80%
2
High Pronation Curl From 90°
3
3
5-8 reps
5-8 reps
75%
65%
3
High Cup
3
3
9-12 reps
9-12 reps
60%
50%
4
Rising Curl
3
3
9-12 reps
9-12 reps
60%
50%
5
Half Hammer Preacher Curl
3
3
9-12 reps
9-12 reps
60%
50%
6
Wrist Supination
3
3
9-12 reps
9-12 reps
60%
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pronation
4
4
2 reps
2 reps
95%
85%
2
High Pronation Curl From 90°
3
3
5-8 reps
5-8 reps
80%
70%
3
High Cup
3
3
9-12 reps
9-12 reps
65%
55%
4
Rising Curl
3
3
9-12 reps
9-12 reps
65%
55%
5
Half Hammer Preacher Curl
3
3
9-12 reps
9-12 reps
65%
55%
6
Wrist Supination
3
3
9-12 reps
9-12 reps
65%
55%
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Pronation
4
4
1 reps
1 reps
100%
90%
2
High Pronation Curl From 90°
3
3
5-8 reps
5-8 reps
85%
75%
3
High Cup
3
3
9-12 reps
9-12 reps
70%
60%
4
Rising Curl
3
3
9-12 reps
9-12 reps
70%
60%
5
Half Hammer Preacher Curl
3
3
9-12 reps
9-12 reps
70%
60%
6
Wrist Supination
3
3
9-12 reps
9-12 reps
70%
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Cup
3
3
9-12 reps
9-12 reps
55%
45%
2
High Pronation Curl From 90°
3
3
9-12 reps
9-12 reps
55%
45%
3
Rising Curl
3
3
9-12 reps
9-12 reps
55%
45%
4
Half Hammer Preacher Curl
3
3
9-12 reps
9-12 reps
55%
45%
5
Wrist Supination
3
3
9-12 reps
9-12 reps
55%
45%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rising Over The Knuckles
4
4
3 reps
3 reps
90%
80%
2
Rising Curl
3
3
5-8 reps
5-8 reps
75%
65%
3
High Cup
3
3
9-12 reps
9-12 reps
60%
50%
4
High Pronation Curl From 90°
3
3
9-12 reps
9-12 reps
60%
50%
5
Half Hammer Preacher Curl
3
3
9-12 reps
9-12 reps
60%
50%
6
Wrist Supination
3
3
9-12 reps
9-12 reps
60%
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rising Over The Knuckles
4
4
2 reps
2 reps
95%
85%
2
Rising Curl
3
3
5-8 reps
5-8 reps
80%
70%
3
High Cup
3
3
9-12 reps
9-12 reps
65%
55%
4
High Pronation Curl From 90°
3
3
9-12 reps
9-12 reps
65%
55%
5
Half Hammer Preacher Curl
3
3
9-12 reps
9-12 reps
65%
55%
6
Wrist Supination
3
3
9-12 reps
9-12 reps
65%
55%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rising Over The Knuckles
4
4
1 reps
1 reps
100%
90%
2
Rising Curl
3
3
5-8 reps
5-8 reps
85%
75%
3
High Cup
3
3
9-12 reps
9-12 reps
70%
60%
4
High Pronation Curl From 90°
3
3
9-12 reps
9-12 reps
70%
60%
5
Half Hammer Preacher Curl
3
3
9-12 reps
9-12 reps
70%
60%
6
Wrist Supination
3
3
9-12 reps
9-12 reps
70%
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Cup
3
3
9-12 reps
9-12 reps
55%
45%
2
High Pronation Curl From 90°
3
3
9-12 reps
9-12 reps
55%
45%
3
Rising Curl
3
3
9-12 reps
9-12 reps
55%
45%
4
Half Hammer Preacher Curl
3
3
9-12 reps
9-12 reps
55%
45%
5
Wrist Supination
3
3
9-12 reps
9-12 reps
55%
45%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Static Hammer Preacher Curl
4
4
3 reps
3 reps
90%
80%
2
Half Hammer Preacher Curl
3
3
5-8 reps
5-8 reps
75%
65%
3
High Cup
3
3
9-12 reps
9-12 reps
60%
50%
4
High Pronation Curl From 90°
3
3
9-12 reps
9-12 reps
60%
50%
5
Rising Curl
3
3
9-12 reps
9-12 reps
60%
50%
6
Wrist Supination
3
3
9-12 reps
9-12 reps
60%
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Static Hammer Preacher Curl
4
4
2 reps
2 reps
95%
85%
2
Half Hammer Preacher Curl
3
3
5-8 reps
5-8 reps
80%
70%
3
High Cup
3
3
9-12 reps
9-12 reps
65%
55%
4
High Pronation Curl From 90°
3
3
9-12 reps
9-12 reps
65%
55%
5
Rising Curl
3
3
9-12 reps
9-12 reps
65%
55%
6
Wrist Supination
3
3
9-12 reps
9-12 reps
65%
55%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Static Hammer Preacher Curl
4
4
1 reps
1 reps
100%
90%
2
Half Hammer Preacher Curl
3
3
5-8 reps
5-8 reps
85%
75%
3
High Cup
3
3
9-12 reps
9-12 reps
70%
60%
4
High Pronation Curl From 90°
3
3
9-12 reps
9-12 reps
70%
60%
5
Rising Curl
3
3
9-12 reps
9-12 reps
70%
60%
6
Wrist Supination
3
3
9-12 reps
9-12 reps
70%
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Cup
3
3
9-12 reps
9-12 reps
55%
45%
2
High Pronation Curl From 90°
3
3
9-12 reps
9-12 reps
55%
45%
3
Rising Curl
3
3
9-12 reps
9-12 reps
55%
45%
4
Half Hammer Preacher Curl
3
3
9-12 reps
9-12 reps
55%
45%
5
Wrist Supination
3
3
9-12 reps
9-12 reps
55%
45%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
13-16 reps
RPE 7
2
Incline Bench Press (Smith Machine)
1
1
5-8 reps
9-12 reps
RPE 9
RPE 8
3
Pronated Grip Machine Chest Press
1
1
5-8 reps
9-12 reps
RPE 9
RPE 8
4
SA Cuffed Side Raise
2
9-12 reps
RPE 8
5
Chest Supported Side Raises
2
1
9-12 reps
13-16 reps
RPE 8
RPE 7
6
SA Overhead Triceps Extenstion
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
7
SA Cable Triceps Pushdown
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
8
SA Overhead Triceps Extenstion
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
13-16 reps
RPE 7
2
Incline Bench Press (Smith Machine)
1
1
5-8 reps
9-12 reps
RPE 9
RPE 8
3
Pronated Grip Machine Chest Press
1
1
5-8 reps
9-12 reps
RPE 9
RPE 8
4
SA Cuffed Side Raise
2
9-12 reps
RPE 8
5
Chest Supported Side Raises
2
1
9-12 reps
13-16 reps
RPE 8
RPE 7
6
SA Overhead Triceps Extenstion
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
7
SA Cable Triceps Pushdown
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
8
SA Overhead Triceps Extenstion
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
13-16 reps
RPE 7
2
Incline Bench Press (Smith Machine)
1
1
5-8 reps
9-12 reps
RPE 9
RPE 8
3
Pronated Grip Machine Chest Press
1
1
5-8 reps
9-12 reps
RPE 9
RPE 8
4
SA Cuffed Side Raise
2
9-12 reps
RPE 8
5
Chest Supported Side Raises
2
1
9-12 reps
13-16 reps
RPE 8
RPE 7
6
SA Overhead Triceps Extenstion
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
7
SA Cable Triceps Pushdown
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
8
SA Overhead Triceps Extenstion
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
13-16 reps
RPE 7
2
Incline Bench Press (Smith Machine)
1
1
5-8 reps
9-12 reps
RPE 9
RPE 8
3
Pronated Grip Machine Chest Press
1
1
5-8 reps
9-12 reps
RPE 9
RPE 8
4
SA Cuffed Side Raise
2
9-12 reps
RPE 8
5
Chest Supported Side Raises
2
1
9-12 reps
13-16 reps
RPE 8
RPE 7
6
SA Overhead Triceps Extenstion
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
7
SA Cable Triceps Pushdown
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
8
SA Overhead Triceps Extenstion
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
13-16 reps
RPE 7
2
Incline Bench Press (Smith Machine)
1
1
5-8 reps
9-12 reps
RPE 9
RPE 8
3
Pronated Grip Machine Chest Press
1
1
5-8 reps
9-12 reps
RPE 9
RPE 8
4
SA Cuffed Side Raise
2
9-12 reps
RPE 8
5
Chest Supported Side Raises
2
1
9-12 reps
13-16 reps
RPE 8
RPE 7
6
SA Overhead Triceps Extenstion
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
7
SA Cable Triceps Pushdown
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
8
SA Overhead Triceps Extenstion
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
13-16 reps
RPE 7
2
Incline Bench Press (Smith Machine)
1
1
5-8 reps
9-12 reps
RPE 9
RPE 8
3
Pronated Grip Machine Chest Press
1
1
5-8 reps
9-12 reps
RPE 9
RPE 8
4
SA Cuffed Side Raise
2
9-12 reps
RPE 8
5
Chest Supported Side Raises
2
1
9-12 reps
13-16 reps
RPE 8
RPE 7
6
SA Overhead Triceps Extenstion
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
7
SA Cable Triceps Pushdown
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
8
SA Overhead Triceps Extenstion
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
13-16 reps
RPE 7
2
Incline Bench Press (Smith Machine)
1
1
5-8 reps
9-12 reps
RPE 9
RPE 8
3
Pronated Grip Machine Chest Press
1
1
5-8 reps
9-12 reps
RPE 9
RPE 8
4
SA Cuffed Side Raise
2
9-12 reps
RPE 8
5
Chest Supported Side Raises
2
1
9-12 reps
13-16 reps
RPE 8
RPE 7
6
SA Overhead Triceps Extenstion
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
7
SA Cable Triceps Pushdown
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
8
SA Overhead Triceps Extenstion
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
13-16 reps
RPE 7
2
Incline Bench Press (Smith Machine)
1
1
5-8 reps
9-12 reps
RPE 9
RPE 8
3
Pronated Grip Machine Chest Press
1
1
5-8 reps
9-12 reps
RPE 9
RPE 8
4
SA Cuffed Side Raise
2
9-12 reps
RPE 8
5
Chest Supported Side Raises
2
1
9-12 reps
13-16 reps
RPE 8
RPE 7
6
SA Overhead Triceps Extenstion
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
7
SA Cable Triceps Pushdown
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
8
SA Overhead Triceps Extenstion
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
13-16 reps
RPE 7
2
Incline Bench Press (Smith Machine)
1
1
5-8 reps
9-12 reps
RPE 9
RPE 8
3
Pronated Grip Machine Chest Press
1
1
5-8 reps
9-12 reps
RPE 9
RPE 8
4
SA Cuffed Side Raise
2
9-12 reps
RPE 8
5
Chest Supported Side Raises
2
1
9-12 reps
13-16 reps
RPE 8
RPE 7
6
SA Overhead Triceps Extenstion
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
7
SA Cable Triceps Pushdown
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
8
SA Overhead Triceps Extenstion
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
13-16 reps
RPE 7
2
Incline Bench Press (Smith Machine)
1
1
5-8 reps
9-12 reps
RPE 9
RPE 8
3
Pronated Grip Machine Chest Press
1
1
5-8 reps
9-12 reps
RPE 9
RPE 8
4
SA Cuffed Side Raise
2
9-12 reps
RPE 8
5
Chest Supported Side Raises
2
1
9-12 reps
13-16 reps
RPE 8
RPE 7
6
SA Overhead Triceps Extenstion
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
7
SA Cable Triceps Pushdown
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
8
SA Overhead Triceps Extenstion
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
13-16 reps
RPE 7
2
Incline Bench Press (Smith Machine)
1
1
5-8 reps
9-12 reps
RPE 9
RPE 8
3
Pronated Grip Machine Chest Press
1
1
5-8 reps
9-12 reps
RPE 9
RPE 8
4
SA Cuffed Side Raise
2
9-12 reps
RPE 8
5
Chest Supported Side Raises
2
1
9-12 reps
13-16 reps
RPE 8
RPE 7
6
SA Overhead Triceps Extenstion
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
7
SA Cable Triceps Pushdown
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
8
SA Overhead Triceps Extenstion
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
13-16 reps
RPE 7
2
Incline Bench Press (Smith Machine)
1
1
5-8 reps
9-12 reps
RPE 9
RPE 8
3
Pronated Grip Machine Chest Press
1
1
5-8 reps
9-12 reps
RPE 9
RPE 8
4
SA Cuffed Side Raise
2
9-12 reps
RPE 8
5
Chest Supported Side Raises
2
1
9-12 reps
13-16 reps
RPE 8
RPE 7
6
SA Overhead Triceps Extenstion
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
7
SA Cable Triceps Pushdown
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
8
SA Overhead Triceps Extenstion
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
13-16 reps
RPE 7
2
Incline Bench Press (Smith Machine)
1
1
5-8 reps
9-12 reps
RPE 9
RPE 8
3
Pronated Grip Machine Chest Press
1
1
5-8 reps
9-12 reps
RPE 9
RPE 8
4
SA Cuffed Side Raise
2
9-12 reps
RPE 8
5
Chest Supported Side Raises
2
1
9-12 reps
13-16 reps
RPE 8
RPE 7
6
SA Overhead Triceps Extenstion
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
7
SA Cable Triceps Pushdown
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
8
SA Overhead Triceps Extenstion
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
13-16 reps
RPE 7
2
Incline Bench Press (Smith Machine)
1
1
5-8 reps
9-12 reps
RPE 9
RPE 8
3
Pronated Grip Machine Chest Press
1
1
5-8 reps
9-12 reps
RPE 9
RPE 8
4
SA Cuffed Side Raise
2
9-12 reps
RPE 8
5
Chest Supported Side Raises
2
1
9-12 reps
13-16 reps
RPE 8
RPE 7
6
SA Overhead Triceps Extenstion
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
7
SA Cable Triceps Pushdown
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
8
SA Overhead Triceps Extenstion
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
13-16 reps
RPE 7
2
Incline Bench Press (Smith Machine)
1
1
5-8 reps
9-12 reps
RPE 9
RPE 8
3
Pronated Grip Machine Chest Press
1
1
5-8 reps
9-12 reps
RPE 9
RPE 8
4
SA Cuffed Side Raise
2
9-12 reps
RPE 8
5
Chest Supported Side Raises
2
1
9-12 reps
13-16 reps
RPE 8
RPE 7
6
SA Overhead Triceps Extenstion
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
7
SA Cable Triceps Pushdown
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
8
SA Overhead Triceps Extenstion
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
13-16 reps
RPE 7
2
Incline Bench Press (Smith Machine)
1
1
5-8 reps
9-12 reps
RPE 9
RPE 8
3
Pronated Grip Machine Chest Press
1
1
5-8 reps
9-12 reps
RPE 9
RPE 8
4
SA Cuffed Side Raise
2
9-12 reps
RPE 8
5
Chest Supported Side Raises
2
1
9-12 reps
13-16 reps
RPE 8
RPE 7
6
SA Overhead Triceps Extenstion
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
7
SA Cable Triceps Pushdown
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
8
SA Overhead Triceps Extenstion
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Low Cup
4
4
3 reps
3 reps
90%
80%
2
Low Cup
3
3
5-8 reps
5-8 reps
75%
65%
3
Low Pronation Curl From 90°
3
3
9-12 reps
9-12 reps
60%
50%
4
Wrist Rising
3
3
9-12 reps
9-12 reps
60%
50%
5
Half Supinate Preacher Curl
3
3
9-12 reps
9-12 reps
60%
50%
6
Supination Curl
3
3
9-12 reps
9-12 reps
60%
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Low Cup
4
4
2 reps
2 reps
95%
85%
2
Low Cup
3
3
5-8 reps
5-8 reps
80%
70%
3
Low Pronation Curl From 90°
3
3
9-12 reps
9-12 reps
65%
55%
4
Wrist Rising
3
3
9-12 reps
9-12 reps
65%
55%
5
Half Supinate Preacher Curl
3
3
9-12 reps
9-12 reps
65%
55%
6
Supination Curl
3
3
9-12 reps
9-12 reps
65%
55%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Low Cup
4
4
1 reps
1 reps
100%
90%
2
Low Cup
3
3
5-8 reps
5-8 reps
85%
75%
3
Low Pronation Curl From 90°
3
3
9-12 reps
9-12 reps
70%
60%
4
Wrist Rising
3
3
9-12 reps
9-12 reps
70%
60%
5
Half Supinate Preacher Curl
3
3
9-12 reps
9-12 reps
70%
60%
6
Supination Curl
3
3
9-12 reps
9-12 reps
70%
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Low Cup
3
3
9-12 reps
9-12 reps
60%
50%
2
Low Pronation Curl From 90°
3
3
9-12 reps
9-12 reps
60%
50%
3
Wrist Rising
3
3
9-12 reps
9-12 reps
60%
50%
4
Half Supinate Preacher Curl
3
3
9-12 reps
9-12 reps
60%
50%
5
Supination Curl
3
3
9-12 reps
9-12 reps
60%
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Low Pronation
4
4
3 reps
3 reps
90%
80%
2
Low Pronation Curl From 90°
3
3
5-8 reps
5-8 reps
75%
65%
3
Low Cup
3
3
9-12 reps
9-12 reps
60%
50%
4
Wrist Rising
3
3
9-12 reps
9-12 reps
60%
50%
5
Half Supinate Preacher Curl
3
3
9-12 reps
9-12 reps
60%
50%
6
Supination Curl
3
3
9-12 reps
9-12 reps
60%
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Low Pronation
4
4
2 reps
2 reps
95%
85%
2
Low Pronation Curl From 90°
3
3
5-8 reps
5-8 reps
80%
70%
3
Low Cup
3
3
9-12 reps
9-12 reps
65%
55%
4
Wrist Rising
3
3
9-12 reps
9-12 reps
65%
55%
5
Half Supinate Preacher Curl
3
3
9-12 reps
9-12 reps
65%
55%
6
Supination Curl
3
3
9-12 reps
9-12 reps
65%
55%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Low Pronation
4
4
1 reps
1 reps
100%
90%
2
Low Pronation Curl From 90°
3
3
5-8 reps
5-8 reps
85%
75%
3
Low Cup
3
3
9-12 reps
9-12 reps
70%
60%
4
Wrist Rising
3
3
9-12 reps
9-12 reps
70%
60%
5
Half Supinate Preacher Curl
3
3
9-12 reps
9-12 reps
70%
60%
6
Supination Curl
3
3
9-12 reps
9-12 reps
70%
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Low Cup
3
3
9-12 reps
9-12 reps
60%
50%
2
Low Pronation Curl From 90°
3
3
9-12 reps
9-12 reps
60%
50%
3
Wrist Rising
3
3
9-12 reps
9-12 reps
60%
50%
4
Half Supinate Preacher Curl
3
3
9-12 reps
9-12 reps
60%
50%
5
Supination Curl
3
3
9-12 reps
9-12 reps
60%
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rising
4
4
3 reps
3 reps
90%
80%
2
Wrist Rising
3
3
5-8 reps
5-8 reps
75%
65%
3
Low Cup
3
3
9-12 reps
9-12 reps
60%
50%
4
Low Pronation Curl From 90°
3
3
9-12 reps
9-12 reps
60%
50%
5
Half Supinate Preacher Curl
3
3
9-12 reps
9-12 reps
60%
50%
6
Supination Curl
3
3
9-12 reps
9-12 reps
60%
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rising
4
4
2 reps
2 reps
95%
85%
2
Wrist Rising
3
3
5-8 reps
5-8 reps
80%
70%
3
Low Cup
3
3
9-12 reps
9-12 reps
65%
55%
4
Low Pronation Curl From 90°
3
3
9-12 reps
9-12 reps
65%
55%
5
Half Supinate Preacher Curl
3
3
9-12 reps
9-12 reps
65%
55%
6
Supination Curl
3
3
9-12 reps
9-12 reps
65%
55%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rising
4
4
1 reps
1 reps
100%
90%
2
Wrist Rising
3
3
5-8 reps
5-8 reps
85%
75%
3
Low Cup
3
3
9-12 reps
9-12 reps
70%
60%
4
Low Pronation Curl From 90°
3
3
9-12 reps
9-12 reps
70%
60%
5
Half Supinate Preacher Curl
3
3
9-12 reps
9-12 reps
70%
60%
6
Supination Curl
3
3
9-12 reps
9-12 reps
70%
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Low Cup
3
3
9-12 reps
9-12 reps
60%
50%
2
Low Pronation Curl From 90°
3
3
9-12 reps
9-12 reps
60%
50%
3
Wrist Rising
3
3
9-12 reps
9-12 reps
60%
50%
4
Half Supinate Preacher Curl
3
3
9-12 reps
9-12 reps
60%
50%
5
Supination Curl
3
3
9-12 reps
9-12 reps
60%
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Static Supinate Preacher Curl
4
4
3 reps
3 reps
90%
80%
2
Half Supinate Preacher Curl
3
3
5-8 reps
5-8 reps
75%
65%
3
Low Cup
3
3
9-12 reps
9-12 reps
60%
50%
4
Wrist Rising
3
3
9-12 reps
9-12 reps
60%
50%
5
Low Pronation Curl From 90°
3
3
9-12 reps
9-12 reps
60%
50%
6
Supination Curl
3
3
9-12 reps
9-12 reps
60%
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Static Supinate Preacher Curl
4
4
2 reps
2 reps
95%
85%
2
Half Supinate Preacher Curl
3
3
5-8 reps
5-8 reps
80%
70%
3
Low Cup
3
3
9-12 reps
9-12 reps
65%
55%
4
Wrist Rising
3
3
9-12 reps
9-12 reps
65%
55%
5
Low Pronation Curl From 90°
3
3
9-12 reps
9-12 reps
65%
55%
6
Supination Curl
3
3
9-12 reps
9-12 reps
65%
55%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Static Supinate Preacher Curl
4
4
1 reps
1 reps
100%
90%
2
Half Supinate Preacher Curl
3
3
5-8 reps
5-8 reps
85%
75%
3
Low Cup
3
3
9-12 reps
9-12 reps
70%
60%
4
Low Pronation Curl From 90°
3
3
9-12 reps
9-12 reps
70%
60%
5
Wrist Rising
3
3
9-12 reps
9-12 reps
70%
60%
6
Supination Curl
3
3
9-12 reps
9-12 reps
70%
60%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Low Cup
3
3
9-12 reps
9-12 reps
60%
50%
2
Low Pronation Curl From 90°
3
3
9-12 reps
9-12 reps
60%
50%
3
Wrist Rising
3
3
9-12 reps
9-12 reps
60%
50%
4
Half Supinate Preacher Curl
3
3
9-12 reps
9-12 reps
60%
50%
5
Supination Curl
3
3
9-12 reps
9-12 reps
60%
50%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Machine Lat Row
1
1
5-8 reps
9-12 reps
RPE 9
RPE 8
2
Lat Pulldown (Neutral Grip)
2
9-12 reps
RPE 8
3
Machine Upper Back Row
1
1
5-8 reps
9-12 reps
RPE 9
RPE 8
4
Cable Rear Delts Fly
2
1
9-12 reps
13-16 reps
RPE 8
RPE 7
5
Pronated Grip Machine Chest Press
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
6
Machine Anterior Delt Press
1
1
9-12 reps
13-16 reps
RPE 8
RPE 9
7
Pec Deck (Machine)
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
8
SA Cuffed Side Raise
3
13-16 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Machine Lat Row
1
1
5-8 reps
9-12 reps
RPE 9
RPE 8
2
Lat Pulldown (Neutral Grip)
2
9-12 reps
RPE 8
3
Machine Upper Back Row
1
1
5-8 reps
9-12 reps
RPE 9
RPE 8
4
Cable Rear Delts Fly
2
1
9-12 reps
13-16 reps
RPE 8
RPE 7
5
Pronated Grip Machine Chest Press
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
6
Machine Anterior Delt Press
1
1
9-12 reps
13-16 reps
RPE 8
RPE 9
7
Pec Deck (Machine)
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
8
SA Cuffed Side Raise
3
13-16 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Machine Lat Row
1
1
5-8 reps
9-12 reps
RPE 9
RPE 8
2
Lat Pulldown (Neutral Grip)
2
9-12 reps
RPE 8
3
Machine Upper Back Row
1
1
5-8 reps
9-12 reps
RPE 9
RPE 8
4
Cable Rear Delts Fly
2
1
9-12 reps
13-16 reps
RPE 8
RPE 7
5
Pronated Grip Machine Chest Press
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
6
Machine Anterior Delt Press
1
1
9-12 reps
13-16 reps
RPE 8
RPE 9
7
Pec Deck (Machine)
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
8
SA Cuffed Side Raise
3
13-16 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Machine Lat Row
1
1
5-8 reps
9-12 reps
RPE 9
RPE 8
2
Lat Pulldown (Neutral Grip)
2
9-12 reps
RPE 8
3
Machine Upper Back Row
1
1
5-8 reps
9-12 reps
RPE 9
RPE 8
4
Cable Rear Delts Fly
2
1
9-12 reps
13-16 reps
RPE 8
RPE 7
5
Pronated Grip Machine Chest Press
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
6
Machine Anterior Delt Press
1
1
9-12 reps
13-16 reps
RPE 8
RPE 9
7
Pec Deck (Machine)
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
8
SA Cuffed Side Raise
3
13-16 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Machine Lat Row
1
1
5-8 reps
9-12 reps
RPE 9
RPE 8
2
Lat Pulldown (Neutral Grip)
2
9-12 reps
RPE 8
3
Machine Upper Back Row
1
1
5-8 reps
9-12 reps
RPE 9
RPE 8
4
Cable Rear Delts Fly
2
1
9-12 reps
13-16 reps
RPE 8
RPE 7
5
Pronated Grip Machine Chest Press
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
6
Machine Anterior Delt Press
1
1
9-12 reps
13-16 reps
RPE 8
RPE 9
7
Pec Deck (Machine)
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
8
SA Cuffed Side Raise
3
13-16 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Machine Lat Row
1
1
5-8 reps
9-12 reps
RPE 9
RPE 8
2
Lat Pulldown (Neutral Grip)
2
9-12 reps
RPE 8
3
Machine Upper Back Row
1
1
5-8 reps
9-12 reps
RPE 9
RPE 8
4
Cable Rear Delts Fly
2
1
9-12 reps
13-16 reps
RPE 8
RPE 7
5
Pronated Grip Machine Chest Press
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
6
Machine Anterior Delt Press
1
1
9-12 reps
13-16 reps
RPE 8
RPE 9
7
Pec Deck (Machine)
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
8
SA Cuffed Side Raise
3
13-16 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Machine Lat Row
1
1
5-8 reps
9-12 reps
RPE 9
RPE 8
2
Lat Pulldown (Neutral Grip)
2
9-12 reps
RPE 8
3
Machine Upper Back Row
1
1
5-8 reps
9-12 reps
RPE 9
RPE 8
4
Cable Rear Delts Fly
2
1
9-12 reps
13-16 reps
RPE 8
RPE 7
5
Pronated Grip Machine Chest Press
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
6
Machine Anterior Delt Press
1
1
9-12 reps
13-16 reps
RPE 8
RPE 9
7
Pec Deck (Machine)
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
8
SA Cuffed Side Raise
3
13-16 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Machine Lat Row
1
1
5-8 reps
9-12 reps
RPE 9
RPE 8
2
Lat Pulldown (Neutral Grip)
2
9-12 reps
RPE 8
3
Machine Upper Back Row
1
1
5-8 reps
9-12 reps
RPE 9
RPE 8
4
Cable Rear Delts Fly
2
1
9-12 reps
13-16 reps
RPE 8
RPE 7
5
Pronated Grip Machine Chest Press
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
6
Machine Anterior Delt Press
1
1
9-12 reps
13-16 reps
RPE 8
RPE 9
7
Pec Deck (Machine)
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
8
SA Cuffed Side Raise
3
13-16 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Machine Lat Row
1
1
5-8 reps
9-12 reps
RPE 9
RPE 8
2
Lat Pulldown (Neutral Grip)
2
9-12 reps
RPE 8
3
Machine Upper Back Row
1
1
5-8 reps
9-12 reps
RPE 9
RPE 8
4
Cable Rear Delts Fly
2
1
9-12 reps
13-16 reps
RPE 8
RPE 7
5
Pronated Grip Machine Chest Press
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
6
Machine Anterior Delt Press
1
1
9-12 reps
13-16 reps
RPE 8
RPE 9
7
Pec Deck (Machine)
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
8
SA Cuffed Side Raise
3
13-16 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Machine Lat Row
1
1
5-8 reps
9-12 reps
RPE 9
RPE 8
2
Lat Pulldown (Neutral Grip)
2
9-12 reps
RPE 8
3
Machine Upper Back Row
1
1
5-8 reps
9-12 reps
RPE 9
RPE 8
4
Cable Rear Delts Fly
2
1
9-12 reps
13-16 reps
RPE 8
RPE 7
5
Pronated Grip Machine Chest Press
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
6
Machine Anterior Delt Press
1
1
9-12 reps
13-16 reps
RPE 8
RPE 9
7
Pec Deck (Machine)
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
8
SA Cuffed Side Raise
3
13-16 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Machine Lat Row
1
1
5-8 reps
9-12 reps
RPE 9
RPE 8
2
Lat Pulldown (Neutral Grip)
2
9-12 reps
RPE 8
3
Machine Upper Back Row
1
1
5-8 reps
9-12 reps
RPE 9
RPE 8
4
Cable Rear Delts Fly
2
1
9-12 reps
13-16 reps
RPE 8
RPE 7
5
Pronated Grip Machine Chest Press
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
6
Machine Anterior Delt Press
1
1
9-12 reps
13-16 reps
RPE 8
RPE 9
7
Pec Deck (Machine)
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
8
SA Cuffed Side Raise
3
13-16 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Machine Lat Row
1
1
5-8 reps
9-12 reps
RPE 9
RPE 8
2
Lat Pulldown (Neutral Grip)
2
9-12 reps
RPE 8
3
Machine Upper Back Row
1
1
5-8 reps
9-12 reps
RPE 9
RPE 8
4
Cable Rear Delts Fly
2
1
9-12 reps
13-16 reps
RPE 8
RPE 7
5
Pronated Grip Machine Chest Press
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
6
Machine Anterior Delt Press
1
1
9-12 reps
13-16 reps
RPE 8
RPE 9
7
Pec Deck (Machine)
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
8
SA Cuffed Side Raise
3
13-16 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Machine Lat Row
1
1
5-8 reps
9-12 reps
RPE 9
RPE 8
2
Lat Pulldown (Neutral Grip)
2
9-12 reps
RPE 8
3
Machine Upper Back Row
1
1
5-8 reps
9-12 reps
RPE 9
RPE 8
4
Cable Rear Delts Fly
2
1
9-12 reps
13-16 reps
RPE 8
RPE 7
5
Pronated Grip Machine Chest Press
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
6
Machine Anterior Delt Press
1
1
9-12 reps
13-16 reps
RPE 8
RPE 9
7
Pec Deck (Machine)
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
8
SA Cuffed Side Raise
3
13-16 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Machine Lat Row
1
1
5-8 reps
9-12 reps
RPE 9
RPE 8
2
Lat Pulldown (Neutral Grip)
2
9-12 reps
RPE 8
3
Machine Upper Back Row
1
1
5-8 reps
9-12 reps
RPE 9
RPE 8
4
Cable Rear Delts Fly
2
1
9-12 reps
13-16 reps
RPE 8
RPE 7
5
Pronated Grip Machine Chest Press
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
6
Machine Anterior Delt Press
1
1
9-12 reps
13-16 reps
RPE 8
RPE 9
7
Pec Deck (Machine)
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
8
SA Cuffed Side Raise
3
13-16 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Machine Lat Row
1
1
5-8 reps
9-12 reps
RPE 9
RPE 8
2
Lat Pulldown (Neutral Grip)
2
9-12 reps
RPE 8
3
Machine Upper Back Row
1
1
5-8 reps
9-12 reps
RPE 9
RPE 8
4
Cable Rear Delts Fly
2
1
9-12 reps
13-16 reps
RPE 8
RPE 7
5
Pronated Grip Machine Chest Press
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
6
Machine Anterior Delt Press
1
1
9-12 reps
13-16 reps
RPE 8
RPE 9
7
Pec Deck (Machine)
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
8
SA Cuffed Side Raise
3
13-16 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neutral Grip Machine Lat Row
1
1
5-8 reps
9-12 reps
RPE 9
RPE 8
2
Lat Pulldown (Neutral Grip)
2
9-12 reps
RPE 8
3
Machine Upper Back Row
1
1
5-8 reps
9-12 reps
RPE 9
RPE 8
4
Cable Rear Delts Fly
2
1
9-12 reps
13-16 reps
RPE 8
RPE 7
5
Pronated Grip Machine Chest Press
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
6
Machine Anterior Delt Press
1
1
9-12 reps
13-16 reps
RPE 8
RPE 9
7
Pec Deck (Machine)
1
1
9-12 reps
13-16 reps
RPE 8
RPE 7
8
SA Cuffed Side Raise
3
13-16 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Table Time
1
90-120 mins
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Table Time
1
90-120 mins
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Table Time
1
90-120 mins
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Table Time
1
90-120 mins
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Table Time
1
90-120 mins
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Table Time
1
90-120 mins
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Table Time
1
90-120 mins
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Table Time
1
90-120 mins
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Table Time
1
90-120 mins
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Table Time
1
90-120 mins
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Table Time
1
90-120 mins
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Table Time
1
90-120 mins
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Table Time
1
90-120 mins
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Table Time
1
90-120 mins
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Table Time
1
90-120 mins
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Table Time
1
90-120 mins
RPE 9-10
Week 1
1 / 16 Weeks
Day 1
1
SA Cable Lat Puldown (With Bench)
2 Sets
9-12 Reps
@8
2
SA Machine Lat Row
2 Sets
9-12 Reps
@8
3
Upper Back Pulldown
2 Sets
9-12 Reps
@8
4
Upper Back Row
2 Sets
9-12 Reps
@8
5
Cable Rope Pullover
1 Set
2 Sets
9-12 Reps
13-16 Reps
@8
@7
6
Rope Cable Curl
1 Set
2 Sets
9-12 Reps
13-16 Reps
@8
@7
7
SA Incline Cable Curl
1 Set
1 Set
9-12 Reps
13-16 Reps
@8
@7
8
SA Facing In Cable Curls
1 Set
1 Set
9-12 Reps
13-16 Reps
@8
@7
Day 2
1
High Cup
4 Sets
4 Sets
3 Reps
3 Reps
90%
80%
2
High Cup
3 Sets
3 Sets
5-8 Reps
5-8 Reps
75%
65%
3
High Pronation Curl From 90°
3 Sets
3 Sets
9-12 Reps
9-12 Reps
60%
50%
4
Rising Curl
3 Sets
3 Sets
9-12 Reps
9-12 Reps
60%
50%
5
Half Hammer Preacher Curl
3 Sets
3 Sets
9-12 Reps
9-12 Reps
60%
50%
6
Wrist Supination
3 Sets
3 Sets
9-12 Reps
9-12 Reps
60%
50%
Day 3
1
Pec Deck (Machine)
2 Sets
13-16 Reps
@7
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
5-8 Reps
9-12 Reps
@9
@8
3
Pronated Grip Machine Chest Press
1 Set
1 Set
5-8 Reps
9-12 Reps
@9
@8
4
SA Cuffed Side Raise
2 Sets
9-12 Reps
@8
5
Chest Supported Side Raises
2 Sets
1 Set
9-12 Reps
13-16 Reps
@8
@7
6
SA Overhead Triceps Extenstion
1 Set
1 Set
9-12 Reps
13-16 Reps
@8
@7
7
SA Cable Triceps Pushdown
1 Set
1 Set
9-12 Reps
13-16 Reps
@8
@7
8
SA Overhead Triceps Extenstion
1 Set
1 Set
9-12 Reps
13-16 Reps
@8
@7
Day 4
1
Low Cup
4 Sets
4 Sets
3 Reps
3 Reps
90%
80%
2
Low Cup
3 Sets
3 Sets
5-8 Reps
5-8 Reps
75%
65%
3
Low Pronation Curl From 90°
3 Sets
3 Sets
9-12 Reps
9-12 Reps
60%
50%
4
Wrist Rising
3 Sets
3 Sets
9-12 Reps
9-12 Reps
60%
50%
5
Half Supinate Preacher Curl
3 Sets
3 Sets
9-12 Reps
9-12 Reps
60%
50%
6
Supination Curl
3 Sets
3 Sets
9-12 Reps
9-12 Reps
60%
50%
Day 5
1
Neutral Grip Machine Lat Row
1 Set
1 Set
5-8 Reps
9-12 Reps
@9
@8
2
Lat Pulldown (Neutral Grip)
2 Sets
9-12 Reps
@8
3
Machine Upper Back Row
1 Set
1 Set
5-8 Reps
9-12 Reps
@9
@8
4
Cable Rear Delts Fly
2 Sets
1 Set
9-12 Reps
13-16 Reps
@8
@7
5
Pronated Grip Machine Chest Press
1 Set
1 Set
9-12 Reps
13-16 Reps
@8
@7
6
Machine Anterior Delt Press
1 Set
1 Set
9-12 Reps
13-16 Reps
@8
@9
7
Pec Deck (Machine)
1 Set
1 Set
9-12 Reps
13-16 Reps
@8
@7
8
SA Cuffed Side Raise
3 Sets
13-16 Reps
@7
Day 6
1
Table Time
1 Set
90-120 mins
@9-10