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BoostcampPNG

ULUL

by Oscar D.
1 athletes joined

Program Description

Arms back and shoulders

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 21, 2025 03:58
  • Last Edited
    Apr 24, 2025 01:08

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Barbell Row
3
6-8 reps
-
3A
Bicep Curl (Dumbbell)
2
6-8 reps
-
3B
Overhead Tricep Extension (Cable)
2
6-8 reps
-
4A
Chest Supported Row (Dumbbell)
3
6-8 reps
-
4B
Incline Bench Press (Dumbbell)
2
6-8 reps
-
5A
Hammer Curl
2
8-10 reps
-
5B
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Barbell Row
3
6-8 reps
-
3A
Bicep Curl (Dumbbell)
2
6-8 reps
-
3B
Overhead Tricep Extension (Cable)
2
6-8 reps
-
4A
Chest Supported Row (Dumbbell)
3
6-8 reps
-
4B
Incline Bench Press (Dumbbell)
2
6-8 reps
-
5A
Hammer Curl
2
8-10 reps
-
5B
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Barbell Row
3
6-8 reps
-
3A
Bicep Curl (Dumbbell)
2
6-8 reps
-
3B
Overhead Tricep Extension (Cable)
2
6-8 reps
-
4A
Chest Supported Row (Dumbbell)
3
6-8 reps
-
4B
Incline Bench Press (Dumbbell)
2
6-8 reps
-
5A
Hammer Curl
2
8-10 reps
-
5B
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Barbell Row
3
6-8 reps
-
3A
Bicep Curl (Dumbbell)
2
6-8 reps
-
3B
Overhead Tricep Extension (Cable)
2
6-8 reps
-
4A
Chest Supported Row (Dumbbell)
3
6-8 reps
-
4B
Incline Bench Press (Dumbbell)
2
6-8 reps
-
5A
Hammer Curl
2
8-10 reps
-
5B
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Barbell Row
3
6-8 reps
-
3A
Bicep Curl (Dumbbell)
2
6-8 reps
-
3B
Overhead Tricep Extension (Cable)
2
6-8 reps
-
4A
Chest Supported Row (Dumbbell)
3
6-8 reps
-
4B
Incline Bench Press (Dumbbell)
2
6-8 reps
-
5A
Hammer Curl
2
8-10 reps
-
5B
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Barbell Row
3
6-8 reps
-
3A
Bicep Curl (Dumbbell)
2
6-8 reps
-
3B
Overhead Tricep Extension (Cable)
2
6-8 reps
-
4A
Chest Supported Row (Dumbbell)
3
6-8 reps
-
4B
Incline Bench Press (Dumbbell)
2
6-8 reps
-
5A
Hammer Curl
2
8-10 reps
-
5B
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Barbell Row
3
6-8 reps
-
3A
Bicep Curl (Dumbbell)
2
6-8 reps
-
3B
Overhead Tricep Extension (Cable)
2
6-8 reps
-
4A
Chest Supported Row (Dumbbell)
3
6-8 reps
-
4B
Incline Bench Press (Dumbbell)
2
6-8 reps
-
5A
Hammer Curl
2
8-10 reps
-
5B
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Barbell Row
3
6-8 reps
-
3A
Bicep Curl (Dumbbell)
2
6-8 reps
-
3B
Overhead Tricep Extension (Cable)
2
6-8 reps
-
4A
Chest Supported Row (Dumbbell)
3
6-8 reps
-
4B
Incline Bench Press (Dumbbell)
2
6-8 reps
-
5A
Hammer Curl
2
8-10 reps
-
5B
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Barbell Row
3
6-8 reps
-
3A
Bicep Curl (Dumbbell)
2
6-8 reps
-
3B
Overhead Tricep Extension (Cable)
2
6-8 reps
-
4A
Chest Supported Row (Dumbbell)
3
6-8 reps
-
4B
Incline Bench Press (Dumbbell)
2
6-8 reps
-
5A
Hammer Curl
2
8-10 reps
-
5B
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Barbell Row
3
6-8 reps
-
3A
Bicep Curl (Dumbbell)
2
6-8 reps
-
3B
Overhead Tricep Extension (Cable)
2
6-8 reps
-
4A
Chest Supported Row (Dumbbell)
3
6-8 reps
-
4B
Incline Bench Press (Dumbbell)
2
6-8 reps
-
5A
Hammer Curl
2
8-10 reps
-
5B
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Barbell Row
3
6-8 reps
-
3A
Bicep Curl (Dumbbell)
2
6-8 reps
-
3B
Overhead Tricep Extension (Cable)
2
6-8 reps
-
4A
Chest Supported Row (Dumbbell)
3
6-8 reps
-
4B
Incline Bench Press (Dumbbell)
2
6-8 reps
-
5A
Hammer Curl
2
8-10 reps
-
5B
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Barbell Row
3
6-8 reps
-
3A
Bicep Curl (Dumbbell)
2
6-8 reps
-
3B
Overhead Tricep Extension (Cable)
2
6-8 reps
-
4A
Chest Supported Row (Dumbbell)
3
6-8 reps
-
4B
Incline Bench Press (Dumbbell)
2
6-8 reps
-
5A
Hammer Curl
2
8-10 reps
-
5B
Tricep Pushdown (Cable)
2
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
4-6 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
3
Leg Press
2
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Reverse Pec Deck
2
8-10 reps
-
6
Dead Hang
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
4-6 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
3
Leg Press
2
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Reverse Pec Deck
2
8-10 reps
-
6
Dead Hang
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
4-6 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
3
Leg Press
2
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Reverse Pec Deck
2
8-10 reps
-
6
Dead Hang
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
4-6 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
3
Leg Press
2
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Reverse Pec Deck
2
8-10 reps
-
6
Dead Hang
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
4-6 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
3
Leg Press
2
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Reverse Pec Deck
2
8-10 reps
-
6
Dead Hang
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
4-6 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
3
Leg Press
2
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Reverse Pec Deck
2
8-10 reps
-
6
Dead Hang
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
4-6 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
3
Leg Press
2
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Reverse Pec Deck
2
8-10 reps
-
6
Dead Hang
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
4-6 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
3
Leg Press
2
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Reverse Pec Deck
2
8-10 reps
-
6
Dead Hang
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
4-6 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
3
Leg Press
2
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Reverse Pec Deck
2
8-10 reps
-
6
Dead Hang
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
4-6 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
3
Leg Press
2
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Reverse Pec Deck
2
8-10 reps
-
6
Dead Hang
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
4-6 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
3
Leg Press
2
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Reverse Pec Deck
2
8-10 reps
-
6
Dead Hang
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
4-6 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
-
3
Leg Press
2
6-8 reps
-
4
Lateral Raise (Cable)
2
8-10 reps
-
5
Reverse Pec Deck
2
8-10 reps
-
6
Dead Hang
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Pull-Up (Weighted)
3
5-7 reps
-
4A
French Press
3
6-8 reps
-
4B
Bicep Curl (EZ Bar)
3
5-7 reps
-
5
Chest Supported Row (Machine)
3
6-8 reps
-
6
Seated Overhead Press (Barbell)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Pull-Up (Weighted)
3
5-7 reps
-
4A
French Press
3
6-8 reps
-
4B
Bicep Curl (EZ Bar)
3
5-7 reps
-
5
Chest Supported Row (Machine)
3
6-8 reps
-
6
Seated Overhead Press (Barbell)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Pull-Up (Weighted)
3
5-7 reps
-
4A
French Press
3
6-8 reps
-
4B
Bicep Curl (EZ Bar)
3
5-7 reps
-
5
Chest Supported Row (Machine)
3
6-8 reps
-
6
Seated Overhead Press (Barbell)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Pull-Up (Weighted)
3
5-7 reps
-
4A
French Press
3
6-8 reps
-
4B
Bicep Curl (EZ Bar)
3
5-7 reps
-
5
Chest Supported Row (Machine)
3
6-8 reps
-
6
Seated Overhead Press (Barbell)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Pull-Up (Weighted)
3
5-7 reps
-
4A
French Press
3
6-8 reps
-
4B
Bicep Curl (EZ Bar)
3
5-7 reps
-
5
Chest Supported Row (Machine)
3
6-8 reps
-
6
Seated Overhead Press (Barbell)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Pull-Up (Weighted)
3
5-7 reps
-
4A
French Press
3
6-8 reps
-
4B
Bicep Curl (EZ Bar)
3
5-7 reps
-
5
Chest Supported Row (Machine)
3
6-8 reps
-
6
Seated Overhead Press (Barbell)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Pull-Up (Weighted)
3
5-7 reps
-
4A
French Press
3
6-8 reps
-
4B
Bicep Curl (EZ Bar)
3
5-7 reps
-
5
Chest Supported Row (Machine)
3
6-8 reps
-
6
Seated Overhead Press (Barbell)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Pull-Up (Weighted)
3
5-7 reps
-
4A
French Press
3
6-8 reps
-
4B
Bicep Curl (EZ Bar)
3
5-7 reps
-
5
Chest Supported Row (Machine)
3
6-8 reps
-
6
Seated Overhead Press (Barbell)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Pull-Up (Weighted)
3
5-7 reps
-
4A
French Press
3
6-8 reps
-
4B
Bicep Curl (EZ Bar)
3
5-7 reps
-
5
Chest Supported Row (Machine)
3
6-8 reps
-
6
Seated Overhead Press (Barbell)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Pull-Up (Weighted)
3
5-7 reps
-
4A
French Press
3
6-8 reps
-
4B
Bicep Curl (EZ Bar)
3
5-7 reps
-
5
Chest Supported Row (Machine)
3
6-8 reps
-
6
Seated Overhead Press (Barbell)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Pull-Up (Weighted)
3
5-7 reps
-
4A
French Press
3
6-8 reps
-
4B
Bicep Curl (EZ Bar)
3
5-7 reps
-
5
Chest Supported Row (Machine)
3
6-8 reps
-
6
Seated Overhead Press (Barbell)
2
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Pull-Up (Weighted)
3
5-7 reps
-
4A
French Press
3
6-8 reps
-
4B
Bicep Curl (EZ Bar)
3
5-7 reps
-
5
Chest Supported Row (Machine)
3
6-8 reps
-
6
Seated Overhead Press (Barbell)
2
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Shrug (Barbell)
1
8-10 reps
-
4
Dead Hang
2
AMRAP
-
5
Reverse Pec Deck
2
8-10 reps
-
6
Lateral Raise (Machine)
2
8-10 reps
-
7A
Upright Row (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Shrug (Barbell)
1
8-10 reps
-
4
Dead Hang
2
AMRAP
-
5
Reverse Pec Deck
2
8-10 reps
-
6
Lateral Raise (Machine)
2
8-10 reps
-
7A
Upright Row (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Shrug (Barbell)
1
8-10 reps
-
4
Dead Hang
2
AMRAP
-
5
Reverse Pec Deck
2
8-10 reps
-
6
Lateral Raise (Machine)
2
8-10 reps
-
7A
Upright Row (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Shrug (Barbell)
1
8-10 reps
-
4
Dead Hang
2
AMRAP
-
5
Reverse Pec Deck
2
8-10 reps
-
6
Lateral Raise (Machine)
2
8-10 reps
-
7A
Upright Row (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Shrug (Barbell)
1
8-10 reps
-
4
Dead Hang
2
AMRAP
-
5
Reverse Pec Deck
2
8-10 reps
-
6
Lateral Raise (Machine)
2
8-10 reps
-
7A
Upright Row (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Shrug (Barbell)
1
8-10 reps
-
4
Dead Hang
2
AMRAP
-
5
Reverse Pec Deck
2
8-10 reps
-
6
Lateral Raise (Machine)
2
8-10 reps
-
7A
Upright Row (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Shrug (Barbell)
1
8-10 reps
-
4
Dead Hang
2
AMRAP
-
5
Reverse Pec Deck
2
8-10 reps
-
6
Lateral Raise (Machine)
2
8-10 reps
-
7A
Upright Row (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Shrug (Barbell)
1
8-10 reps
-
4
Dead Hang
2
AMRAP
-
5
Reverse Pec Deck
2
8-10 reps
-
6
Lateral Raise (Machine)
2
8-10 reps
-
7A
Upright Row (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Shrug (Barbell)
1
8-10 reps
-
4
Dead Hang
2
AMRAP
-
5
Reverse Pec Deck
2
8-10 reps
-
6
Lateral Raise (Machine)
2
8-10 reps
-
7A
Upright Row (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Shrug (Barbell)
1
8-10 reps
-
4
Dead Hang
2
AMRAP
-
5
Reverse Pec Deck
2
8-10 reps
-
6
Lateral Raise (Machine)
2
8-10 reps
-
7A
Upright Row (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Shrug (Barbell)
1
8-10 reps
-
4
Dead Hang
2
AMRAP
-
5
Reverse Pec Deck
2
8-10 reps
-
6
Lateral Raise (Machine)
2
8-10 reps
-
7A
Upright Row (Cable)
2
8-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
-
2
Romanian Deadlift (Barbell)
2
6-8 reps
-
3
Shrug (Barbell)
1
8-10 reps
-
4
Dead Hang
2
AMRAP
-
5
Reverse Pec Deck
2
8-10 reps
-
6
Lateral Raise (Machine)
2
8-10 reps
-
7A
Upright Row (Cable)
2
8-10 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Squat (Paused)
2 Sets
4-6 Reps
-
2
Bulgarian Split Squat (Dumbbell)
2 Sets
8-10 Reps
-
3
Leg Press
2 Sets
6-8 Reps
-
4
Lateral Raise (Cable)
2 Sets
8-10 Reps
-
5
Reverse Pec Deck
2 Sets
8-10 Reps
-
6
Dead Hang
2 Sets
AMRAP
-
Day 4
1
Hack Squat
2 Sets
6-8 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
-
3
Shrug (Barbell)
1 Set
8-10 Reps
-
4
Dead Hang
2 Sets
AMRAP
-
5
Reverse Pec Deck
2 Sets
8-10 Reps
-
6
Lateral Raise (Machine)
2 Sets
8-10 Reps
-
7A
Upright Row (Cable)
2 Sets
8-10 Reps
-
Day 1
1
Bench Press (Barbell)
2 Sets
6-8 Reps
-
2
Barbell Row
3 Sets
6-8 Reps
-
3A
Bicep Curl (Dumbbell)
2 Sets
6-8 Reps
-
3B
Overhead Tricep Extension (Cable)
2 Sets
6-8 Reps
-
4A
Chest Supported Row (Dumbbell)
3 Sets
6-8 Reps
-
4B
Incline Bench Press (Dumbbell)
2 Sets
6-8 Reps
-
5A
Hammer Curl
2 Sets
8-10 Reps
-
5B
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
-
Day 3
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
-
2
Pull-Up (Weighted)
3 Sets
5-7 Reps
-
4A
French Press
3 Sets
6-8 Reps
-
4B
Bicep Curl (EZ Bar)
3 Sets
5-7 Reps
-
5
Chest Supported Row (Machine)
3 Sets
6-8 Reps
-
6
Seated Overhead Press (Barbell)
2 Sets
6-8 Reps
-