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BAM: 8 Week High Volume Muscle Mastery Program

by Nick A.
1 athletes joined

Program Description

This intermediate-to-advanced training program is designed for lifters ready to push their limits with high-volume workouts that build strength, enhance muscle symmetry, and maximize hypertrophy. Over 8 weeks, this split combines progressive overload and strategic recovery to deliver a challenging, results-driven routine for serious gains.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 03, 2024 06:54
  • Last Edited
    Jan 03, 2025 08:27
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
8 reps
-
-
2
Seated Row (Cable)
3
8 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Lat Pulldown (Neutral Grip)
2
6 reps
-
6
Incline Chest Press (Machine)
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
8 reps
-
-
2
Seated Row (Cable)
3
8 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Lat Pulldown (Neutral Grip)
2
6 reps
-
6
Incline Chest Press (Machine)
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
8 reps
-
-
2
Seated Row (Cable)
3
8 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Lat Pulldown (Neutral Grip)
2
6 reps
-
6
Incline Chest Press (Machine)
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
8 reps
-
-
2
Seated Row (Cable)
3
8 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Lat Pulldown (Neutral Grip)
2
6 reps
-
6
Incline Chest Press (Machine)
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
8 reps
-
-
2
Seated Row (Cable)
3
8 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Lat Pulldown (Neutral Grip)
2
6 reps
-
6
Incline Chest Press (Machine)
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
8 reps
-
-
2
Seated Row (Cable)
3
8 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Lat Pulldown (Neutral Grip)
2
6 reps
-
6
Incline Chest Press (Machine)
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
8 reps
-
-
2
Seated Row (Cable)
3
8 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Lat Pulldown (Neutral Grip)
2
6 reps
-
6
Incline Chest Press (Machine)
3
6 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5 reps
8 reps
-
-
2
Seated Row (Cable)
3
8 reps
-
3
Pec Deck (Machine)
3
12 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
Lat Pulldown (Neutral Grip)
2
6 reps
-
6
Incline Chest Press (Machine)
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
15 reps
-
2
Shoulder Press (Machine)
2
15 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Bicep Curl (Dumbbell)
2
8 reps
-
5
Hammer Curl
2
8 reps
-
6
French Press
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
15 reps
-
2
Shoulder Press (Machine)
2
15 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Bicep Curl (Dumbbell)
2
8 reps
-
5
Hammer Curl
2
8 reps
-
6
French Press
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
15 reps
-
2
Shoulder Press (Machine)
2
15 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Bicep Curl (Dumbbell)
2
8 reps
-
5
Hammer Curl
2
8 reps
-
6
French Press
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
15 reps
-
2
Shoulder Press (Machine)
2
15 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Bicep Curl (Dumbbell)
2
8 reps
-
5
Hammer Curl
2
8 reps
-
6
French Press
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
15 reps
-
2
Shoulder Press (Machine)
2
15 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Bicep Curl (Dumbbell)
2
8 reps
-
5
Hammer Curl
2
8 reps
-
6
French Press
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
15 reps
-
2
Shoulder Press (Machine)
2
15 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Bicep Curl (Dumbbell)
2
8 reps
-
5
Hammer Curl
2
8 reps
-
6
French Press
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
15 reps
-
2
Shoulder Press (Machine)
2
15 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Bicep Curl (Dumbbell)
2
8 reps
-
5
Hammer Curl
2
8 reps
-
6
French Press
4
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
2
15 reps
-
2
Shoulder Press (Machine)
2
15 reps
-
3
Lateral Raise (Dumbbell)
2
15 reps
-
4
Bicep Curl (Dumbbell)
2
8 reps
-
5
Hammer Curl
2
8 reps
-
6
French Press
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
6 reps
-
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Leg Press
3
8 reps
-
4
Calf Raise (Leg Press)
2
15 reps
-
5
Leg Extension
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
6 reps
-
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Leg Press
3
8 reps
-
4
Calf Raise (Leg Press)
2
15 reps
-
5
Leg Extension
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
6 reps
-
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Leg Press
3
8 reps
-
4
Calf Raise (Leg Press)
2
15 reps
-
5
Leg Extension
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
6 reps
-
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Leg Press
3
8 reps
-
4
Calf Raise (Leg Press)
2
15 reps
-
5
Leg Extension
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
6 reps
-
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Leg Press
3
8 reps
-
4
Calf Raise (Leg Press)
2
15 reps
-
5
Leg Extension
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
6 reps
-
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Leg Press
3
8 reps
-
4
Calf Raise (Leg Press)
2
15 reps
-
5
Leg Extension
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
6 reps
-
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Leg Press
3
8 reps
-
4
Calf Raise (Leg Press)
2
15 reps
-
5
Leg Extension
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
3 reps
6 reps
-
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Leg Press
3
8 reps
-
4
Calf Raise (Leg Press)
2
15 reps
-
5
Leg Extension
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
2
Underhand Lat Pulldown
3
10 reps
RPE 8
3
Pec Deck (Machine)
2
15 reps
RPE 8
4
Chest Supported Row (Machine)
3
12 reps
RPE 8
5
Lat Prayer
2
20 reps
RPE 7
6
Push Up
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
2
Underhand Lat Pulldown
3
10 reps
RPE 8
3
Pec Deck (Machine)
2
15 reps
RPE 8
4
Chest Supported Row (Machine)
3
12 reps
RPE 8
5
Lat Prayer
2
20 reps
RPE 7
6
Push Up
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
2
Underhand Lat Pulldown
3
10 reps
RPE 8
3
Pec Deck (Machine)
2
15 reps
RPE 8
4
Chest Supported Row (Machine)
3
12 reps
RPE 8
5
Lat Prayer
2
20 reps
RPE 7
6
Push Up
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
2
Underhand Lat Pulldown
3
10 reps
RPE 8
3
Pec Deck (Machine)
2
15 reps
RPE 8
4
Chest Supported Row (Machine)
3
12 reps
RPE 8
5
Lat Prayer
2
20 reps
RPE 7
6
Push Up
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
2
Underhand Lat Pulldown
3
10 reps
RPE 8
3
Pec Deck (Machine)
2
15 reps
RPE 8
4
Chest Supported Row (Machine)
3
12 reps
RPE 8
5
Lat Prayer
2
20 reps
RPE 7
6
Push Up
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
2
Underhand Lat Pulldown
3
10 reps
RPE 8
3
Pec Deck (Machine)
2
15 reps
RPE 8
4
Chest Supported Row (Machine)
3
12 reps
RPE 8
5
Lat Prayer
2
20 reps
RPE 7
6
Push Up
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
2
Underhand Lat Pulldown
3
10 reps
RPE 8
3
Pec Deck (Machine)
2
15 reps
RPE 8
4
Chest Supported Row (Machine)
3
12 reps
RPE 8
5
Lat Prayer
2
20 reps
RPE 7
6
Push Up
2
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
1
1
1
8 reps
10 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
2
Underhand Lat Pulldown
3
10 reps
RPE 8
3
Pec Deck (Machine)
2
15 reps
RPE 8
4
Chest Supported Row (Machine)
3
12 reps
RPE 8
5
Lat Prayer
2
20 reps
RPE 7
6
Push Up
2
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
8 reps
RPE 8.5
2
Bicep Curl (Barbell)
4
8 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
French Press
4
12 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9.5
6
Lateral Raise (Machine)
3
20 reps
RPE 10
7
Shoulder Press (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
8 reps
RPE 8.5
2
Bicep Curl (Barbell)
4
8 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
French Press
4
12 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9.5
6
Lateral Raise (Machine)
3
20 reps
RPE 10
7
Shoulder Press (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
8 reps
RPE 8.5
2
Bicep Curl (Barbell)
4
8 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
French Press
4
12 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9.5
6
Lateral Raise (Machine)
3
20 reps
RPE 10
7
Shoulder Press (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
8 reps
RPE 8.5
2
Bicep Curl (Barbell)
4
8 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
French Press
4
12 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9.5
6
Lateral Raise (Machine)
3
20 reps
RPE 10
7
Shoulder Press (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
8 reps
RPE 8.5
2
Bicep Curl (Barbell)
4
8 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
French Press
4
12 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9.5
6
Lateral Raise (Machine)
3
20 reps
RPE 10
7
Shoulder Press (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
8 reps
RPE 8.5
2
Bicep Curl (Barbell)
4
8 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
French Press
4
12 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9.5
6
Lateral Raise (Machine)
3
20 reps
RPE 10
7
Shoulder Press (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
8 reps
RPE 8.5
2
Bicep Curl (Barbell)
4
8 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
French Press
4
12 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9.5
6
Lateral Raise (Machine)
3
20 reps
RPE 10
7
Shoulder Press (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
8 reps
RPE 8.5
2
Bicep Curl (Barbell)
4
8 reps
RPE 10
3
Hammer Curl
3
8 reps
RPE 10
4
French Press
4
12 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9.5
6
Lateral Raise (Machine)
3
20 reps
RPE 10
7
Shoulder Press (Machine)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
8 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
3
Leg Extension
2
15 reps
RPE 7.5
4
Leg Press
3
12 reps
RPE 7
5
Leg Curl
2
15 reps
RPE 7
6
Calf Raise (Leg Press)
5
15 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
8 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
3
Leg Extension
2
15 reps
RPE 7.5
4
Leg Press
3
12 reps
RPE 7
5
Leg Curl
2
15 reps
RPE 7
6
Calf Raise (Leg Press)
5
15 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
8 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
3
Leg Extension
2
15 reps
RPE 7.5
4
Leg Press
3
12 reps
RPE 7
5
Leg Curl
2
15 reps
RPE 7
6
Calf Raise (Leg Press)
5
15 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
8 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
3
Leg Extension
2
15 reps
RPE 7.5
4
Leg Press
3
12 reps
RPE 7
5
Leg Curl
2
15 reps
RPE 7
6
Calf Raise (Leg Press)
5
15 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
8 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
3
Leg Extension
2
15 reps
RPE 7.5
4
Leg Press
3
12 reps
RPE 7
5
Leg Curl
2
15 reps
RPE 7
6
Calf Raise (Leg Press)
5
15 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
8 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
3
Leg Extension
2
15 reps
RPE 7.5
4
Leg Press
3
12 reps
RPE 7
5
Leg Curl
2
15 reps
RPE 7
6
Calf Raise (Leg Press)
5
15 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
8 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
3
Leg Extension
2
15 reps
RPE 7.5
4
Leg Press
3
12 reps
RPE 7
5
Leg Curl
2
15 reps
RPE 7
6
Calf Raise (Leg Press)
5
15 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
5 reps
8 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 10
3
Leg Extension
2
15 reps
RPE 7.5
4
Leg Press
3
12 reps
RPE 7
5
Leg Curl
2
15 reps
RPE 7
6
Calf Raise (Leg Press)
5
15 reps
RPE 8.5
Week 1
1 / 8 Weeks
Day 4
1
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@7.5
@8
@8.5
2
Underhand Lat Pulldown
3 Sets
10 Reps
@8
3
Pec Deck (Machine)
2 Sets
15 Reps
@8
4
Chest Supported Row (Machine)
3 Sets
12 Reps
@8
5
Lat Prayer
2 Sets
20 Reps
@7
6
Push Up
2 Sets
20 Reps
@10
Day 5
1
Dip (Bodyweight)
3 Sets
8 Reps
@8.5
2
Bicep Curl (Barbell)
4 Sets
8 Reps
@10
3
Hammer Curl
3 Sets
8 Reps
@10
4
French Press
4 Sets
12 Reps
@8.5
5
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@9.5
6
Lateral Raise (Machine)
3 Sets
20 Reps
@10
7
Shoulder Press (Machine)
3 Sets
15 Reps
@10
Day 6
1
Deadlift (Barbell)
1 Set
2 Sets
5 Reps
8 Reps
@8
@9
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@10
3
Leg Extension
2 Sets
15 Reps
@7.5
4
Leg Press
3 Sets
12 Reps
@7
5
Leg Curl
2 Sets
15 Reps
@7
6
Calf Raise (Leg Press)
5 Sets
15 Reps
@8.5
Day 3
1
Squat (Barbell)
1 Set
2 Sets
3 Reps
6 Reps
-
-
2
Romanian Deadlift (Barbell)
2 Sets
8 Reps
-
3
Leg Press
3 Sets
8 Reps
-
4
Calf Raise (Leg Press)
2 Sets
15 Reps
-
5
Leg Extension
2 Sets
10 Reps
-
Day 2
1
Rear Delt Fly (Machine)
2 Sets
15 Reps
-
2
Shoulder Press (Machine)
2 Sets
15 Reps
-
3
Lateral Raise (Dumbbell)
2 Sets
15 Reps
-
4
Bicep Curl (Dumbbell)
2 Sets
8 Reps
-
5
Hammer Curl
2 Sets
8 Reps
-
6
French Press
4 Sets
8 Reps
-
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
5 Reps
8 Reps
-
-
2
Seated Row (Cable)
3 Sets
8 Reps
-
3
Pec Deck (Machine)
3 Sets
12 Reps
-
4
Chest Supported Row (Machine)
3 Sets
8 Reps
-
5
Lat Pulldown (Neutral Grip)
2 Sets
6 Reps
-
6
Incline Chest Press (Machine)
3 Sets
6 Reps
-