logo
BoostcampPNG

6 day bro split (upper body focused)

by Jagger W.

Program Description

This program is designed to not only build muscle, but strength as well. The first three days you will do heavier weights with lower repetitions for strength gains. The last three days you will do lighter weights with higher repetitions for muscle and definition.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 23, 2025 03:29
  • Last Edited
    Apr 23, 2025 05:21
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Chest Fly (Cable)
2
1
8 reps
6 reps
-
-
4
Dip (Bodyweight)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Skull Crusher (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Single Arm Tricep Extension (Cable)
1
1
1
8 reps
6 reps
4 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Chest Fly (Cable)
2
1
8 reps
6 reps
-
-
4
Dip (Bodyweight)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Skull Crusher (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Single Arm Tricep Extension (Cable)
1
1
1
8 reps
6 reps
4 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Chest Fly (Cable)
2
1
8 reps
6 reps
-
-
4
Dip (Bodyweight)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Skull Crusher (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Single Arm Tricep Extension (Cable)
1
1
1
8 reps
6 reps
4 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Chest Fly (Cable)
2
1
8 reps
6 reps
-
-
4
Dip (Bodyweight)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Skull Crusher (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Single Arm Tricep Extension (Cable)
1
1
1
8 reps
6 reps
4 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Chest Fly (Cable)
2
1
8 reps
6 reps
-
-
4
Dip (Bodyweight)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Skull Crusher (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Single Arm Tricep Extension (Cable)
1
1
1
8 reps
6 reps
4 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Chest Fly (Cable)
2
1
8 reps
6 reps
-
-
4
Dip (Bodyweight)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Skull Crusher (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Single Arm Tricep Extension (Cable)
1
1
1
8 reps
6 reps
4 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Chest Fly (Cable)
2
1
8 reps
6 reps
-
-
4
Dip (Bodyweight)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Skull Crusher (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Single Arm Tricep Extension (Cable)
1
1
1
8 reps
6 reps
4 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Chest Fly (Cable)
2
1
8 reps
6 reps
-
-
4
Dip (Bodyweight)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Skull Crusher (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Single Arm Tricep Extension (Cable)
1
1
1
8 reps
6 reps
4 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Chest Fly (Cable)
2
1
8 reps
6 reps
-
-
4
Dip (Bodyweight)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Skull Crusher (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Single Arm Tricep Extension (Cable)
1
1
1
8 reps
6 reps
4 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Chest Fly (Cable)
2
1
8 reps
6 reps
-
-
4
Dip (Bodyweight)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Skull Crusher (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Single Arm Tricep Extension (Cable)
1
1
1
8 reps
6 reps
4 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Chest Fly (Cable)
2
1
8 reps
6 reps
-
-
4
Dip (Bodyweight)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Skull Crusher (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Single Arm Tricep Extension (Cable)
1
1
1
8 reps
6 reps
4 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Chest Fly (Cable)
2
1
8 reps
6 reps
-
-
4
Dip (Bodyweight)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Skull Crusher (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Single Arm Tricep Extension (Cable)
1
1
1
8 reps
6 reps
4 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Chest Fly (Cable)
2
1
8 reps
6 reps
-
-
4
Dip (Bodyweight)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Skull Crusher (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Single Arm Tricep Extension (Cable)
1
1
1
8 reps
6 reps
4 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Chest Fly (Cable)
2
1
8 reps
6 reps
-
-
4
Dip (Bodyweight)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Skull Crusher (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Single Arm Tricep Extension (Cable)
1
1
1
8 reps
6 reps
4 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Chest Fly (Cable)
2
1
8 reps
6 reps
-
-
4
Dip (Bodyweight)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Skull Crusher (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Single Arm Tricep Extension (Cable)
1
1
1
8 reps
6 reps
4 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Chest Fly (Cable)
2
1
8 reps
6 reps
-
-
4
Dip (Bodyweight)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Skull Crusher (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Single Arm Tricep Extension (Cable)
1
1
1
8 reps
6 reps
4 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Chest Fly (Cable)
2
1
8 reps
6 reps
-
-
4
Dip (Bodyweight)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Skull Crusher (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Single Arm Tricep Extension (Cable)
1
1
1
8 reps
6 reps
4 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
2
Incline Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
3
Chest Fly (Cable)
2
1
8 reps
6 reps
-
-
4
Dip (Bodyweight)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
1
1
1
10 reps
8 reps
6 reps
-
-
-
6
Skull Crusher (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
7
Single Arm Tricep Extension (Cable)
1
1
1
8 reps
6 reps
4 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Over Head Cable Curl
1
1
1
8 reps
6 reps
4 reps
-
-
-
4
Lat Pulldown
1
1
1
8 reps
6 reps
4 reps
-
-
-
5
T-Bar Row
1
1
1
8 reps
6 reps
4 reps
-
-
-
6
Stiff Leg Deadlift
1
1
1
8 reps
6 reps
4 reps
-
-
-
7
Face Pull
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Over Head Cable Curl
1
1
1
8 reps
6 reps
4 reps
-
-
-
4
Lat Pulldown
1
1
1
8 reps
6 reps
4 reps
-
-
-
5
T-Bar Row
1
1
1
8 reps
6 reps
4 reps
-
-
-
6
Stiff Leg Deadlift
1
1
1
8 reps
6 reps
4 reps
-
-
-
7
Face Pull
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Over Head Cable Curl
1
1
1
8 reps
6 reps
4 reps
-
-
-
4
Lat Pulldown
1
1
1
8 reps
6 reps
4 reps
-
-
-
5
T-Bar Row
1
1
1
8 reps
6 reps
4 reps
-
-
-
6
Stiff Leg Deadlift
1
1
1
8 reps
6 reps
4 reps
-
-
-
7
Face Pull
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Over Head Cable Curl
1
1
1
8 reps
6 reps
4 reps
-
-
-
4
Lat Pulldown
1
1
1
8 reps
6 reps
4 reps
-
-
-
5
T-Bar Row
1
1
1
8 reps
6 reps
4 reps
-
-
-
6
Stiff Leg Deadlift
1
1
1
8 reps
6 reps
4 reps
-
-
-
7
Face Pull
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Over Head Cable Curl
1
1
1
8 reps
6 reps
4 reps
-
-
-
4
Lat Pulldown
1
1
1
8 reps
6 reps
4 reps
-
-
-
5
T-Bar Row
1
1
1
8 reps
6 reps
4 reps
-
-
-
6
Stiff Leg Deadlift
1
1
1
8 reps
6 reps
4 reps
-
-
-
7
Face Pull
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Over Head Cable Curl
1
1
1
8 reps
6 reps
4 reps
-
-
-
4
Lat Pulldown
1
1
1
8 reps
6 reps
4 reps
-
-
-
5
T-Bar Row
1
1
1
8 reps
6 reps
4 reps
-
-
-
6
Stiff Leg Deadlift
1
1
1
8 reps
6 reps
4 reps
-
-
-
7
Face Pull
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Over Head Cable Curl
1
1
1
8 reps
6 reps
4 reps
-
-
-
4
Lat Pulldown
1
1
1
8 reps
6 reps
4 reps
-
-
-
5
T-Bar Row
1
1
1
8 reps
6 reps
4 reps
-
-
-
6
Stiff Leg Deadlift
1
1
1
8 reps
6 reps
4 reps
-
-
-
7
Face Pull
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Over Head Cable Curl
1
1
1
8 reps
6 reps
4 reps
-
-
-
4
Lat Pulldown
1
1
1
8 reps
6 reps
4 reps
-
-
-
5
T-Bar Row
1
1
1
8 reps
6 reps
4 reps
-
-
-
6
Stiff Leg Deadlift
1
1
1
8 reps
6 reps
4 reps
-
-
-
7
Face Pull
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Over Head Cable Curl
1
1
1
8 reps
6 reps
4 reps
-
-
-
4
Lat Pulldown
1
1
1
8 reps
6 reps
4 reps
-
-
-
5
T-Bar Row
1
1
1
8 reps
6 reps
4 reps
-
-
-
6
Stiff Leg Deadlift
1
1
1
8 reps
6 reps
4 reps
-
-
-
7
Face Pull
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Over Head Cable Curl
1
1
1
8 reps
6 reps
4 reps
-
-
-
4
Lat Pulldown
1
1
1
8 reps
6 reps
4 reps
-
-
-
5
T-Bar Row
1
1
1
8 reps
6 reps
4 reps
-
-
-
6
Stiff Leg Deadlift
1
1
1
8 reps
6 reps
4 reps
-
-
-
7
Face Pull
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Over Head Cable Curl
1
1
1
8 reps
6 reps
4 reps
-
-
-
4
Lat Pulldown
1
1
1
8 reps
6 reps
4 reps
-
-
-
5
T-Bar Row
1
1
1
8 reps
6 reps
4 reps
-
-
-
6
Stiff Leg Deadlift
1
1
1
8 reps
6 reps
4 reps
-
-
-
7
Face Pull
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Over Head Cable Curl
1
1
1
8 reps
6 reps
4 reps
-
-
-
4
Lat Pulldown
1
1
1
8 reps
6 reps
4 reps
-
-
-
5
T-Bar Row
1
1
1
8 reps
6 reps
4 reps
-
-
-
6
Stiff Leg Deadlift
1
1
1
8 reps
6 reps
4 reps
-
-
-
7
Face Pull
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Over Head Cable Curl
1
1
1
8 reps
6 reps
4 reps
-
-
-
4
Lat Pulldown
1
1
1
8 reps
6 reps
4 reps
-
-
-
5
T-Bar Row
1
1
1
8 reps
6 reps
4 reps
-
-
-
6
Stiff Leg Deadlift
1
1
1
8 reps
6 reps
4 reps
-
-
-
7
Face Pull
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Over Head Cable Curl
1
1
1
8 reps
6 reps
4 reps
-
-
-
4
Lat Pulldown
1
1
1
8 reps
6 reps
4 reps
-
-
-
5
T-Bar Row
1
1
1
8 reps
6 reps
4 reps
-
-
-
6
Stiff Leg Deadlift
1
1
1
8 reps
6 reps
4 reps
-
-
-
7
Face Pull
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Over Head Cable Curl
1
1
1
8 reps
6 reps
4 reps
-
-
-
4
Lat Pulldown
1
1
1
8 reps
6 reps
4 reps
-
-
-
5
T-Bar Row
1
1
1
8 reps
6 reps
4 reps
-
-
-
6
Stiff Leg Deadlift
1
1
1
8 reps
6 reps
4 reps
-
-
-
7
Face Pull
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Over Head Cable Curl
1
1
1
8 reps
6 reps
4 reps
-
-
-
4
Lat Pulldown
1
1
1
8 reps
6 reps
4 reps
-
-
-
5
T-Bar Row
1
1
1
8 reps
6 reps
4 reps
-
-
-
6
Stiff Leg Deadlift
1
1
1
8 reps
6 reps
4 reps
-
-
-
7
Face Pull
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Over Head Cable Curl
1
1
1
8 reps
6 reps
4 reps
-
-
-
4
Lat Pulldown
1
1
1
8 reps
6 reps
4 reps
-
-
-
5
T-Bar Row
1
1
1
8 reps
6 reps
4 reps
-
-
-
6
Stiff Leg Deadlift
1
1
1
8 reps
6 reps
4 reps
-
-
-
7
Face Pull
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
2
Preacher Curl (EZ Bar)
1
1
1
10 reps
8 reps
6 reps
-
-
-
3
Over Head Cable Curl
1
1
1
8 reps
6 reps
4 reps
-
-
-
4
Lat Pulldown
1
1
1
8 reps
6 reps
4 reps
-
-
-
5
T-Bar Row
1
1
1
8 reps
6 reps
4 reps
-
-
-
6
Stiff Leg Deadlift
1
1
1
8 reps
6 reps
4 reps
-
-
-
7
Face Pull
1
1
1
10 reps
8 reps
6 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Standing Calf Raise
3
20 reps
-
3
Push Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
4
Upright Row (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Standing Calf Raise
3
20 reps
-
3
Push Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
4
Upright Row (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Standing Calf Raise
3
20 reps
-
3
Push Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
4
Upright Row (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Standing Calf Raise
3
20 reps
-
3
Push Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
4
Upright Row (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Standing Calf Raise
3
20 reps
-
3
Push Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
4
Upright Row (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Standing Calf Raise
3
20 reps
-
3
Push Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
4
Upright Row (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Standing Calf Raise
3
20 reps
-
3
Push Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
4
Upright Row (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Standing Calf Raise
3
20 reps
-
3
Push Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
4
Upright Row (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Standing Calf Raise
3
20 reps
-
3
Push Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
4
Upright Row (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Standing Calf Raise
3
20 reps
-
3
Push Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
4
Upright Row (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Standing Calf Raise
3
20 reps
-
3
Push Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
4
Upright Row (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Standing Calf Raise
3
20 reps
-
3
Push Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
4
Upright Row (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Standing Calf Raise
3
20 reps
-
3
Push Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
4
Upright Row (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Standing Calf Raise
3
20 reps
-
3
Push Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
4
Upright Row (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Standing Calf Raise
3
20 reps
-
3
Push Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
4
Upright Row (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Standing Calf Raise
3
20 reps
-
3
Push Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
4
Upright Row (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Standing Calf Raise
3
20 reps
-
3
Push Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
4
Upright Row (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Standing Calf Raise
3
20 reps
-
3
Push Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
4
Upright Row (Barbell)
1
1
1
8 reps
6 reps
4 reps
-
-
-
5
Shrug (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Pec Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Dip (Bodyweight)
3
10 reps
-
5
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Tricep Kickback
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Pec Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Dip (Bodyweight)
3
10 reps
-
5
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Tricep Kickback
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Pec Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Dip (Bodyweight)
3
10 reps
-
5
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Tricep Kickback
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Pec Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Dip (Bodyweight)
3
10 reps
-
5
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Tricep Kickback
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Pec Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Dip (Bodyweight)
3
10 reps
-
5
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Tricep Kickback
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Pec Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Dip (Bodyweight)
3
10 reps
-
5
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Tricep Kickback
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Pec Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Dip (Bodyweight)
3
10 reps
-
5
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Tricep Kickback
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Pec Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Dip (Bodyweight)
3
10 reps
-
5
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Tricep Kickback
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Pec Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Dip (Bodyweight)
3
10 reps
-
5
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Tricep Kickback
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Pec Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Dip (Bodyweight)
3
10 reps
-
5
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Tricep Kickback
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Pec Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Dip (Bodyweight)
3
10 reps
-
5
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Tricep Kickback
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Pec Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Dip (Bodyweight)
3
10 reps
-
5
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Tricep Kickback
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Pec Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Dip (Bodyweight)
3
10 reps
-
5
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Tricep Kickback
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Pec Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Dip (Bodyweight)
3
10 reps
-
5
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Tricep Kickback
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Pec Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Dip (Bodyweight)
3
10 reps
-
5
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Tricep Kickback
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Pec Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Dip (Bodyweight)
3
10 reps
-
5
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Tricep Kickback
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Pec Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Dip (Bodyweight)
3
10 reps
-
5
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Tricep Kickback
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Pec Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Dip (Bodyweight)
3
10 reps
-
5
Skull Crusher (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Tricep Kickback
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Single Arm Tricep Extension (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Romanian Deadlift (Dumbbell)
3
12 reps
-
7
Face Pull
1
2
12 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Romanian Deadlift (Dumbbell)
3
12 reps
-
7
Face Pull
1
2
12 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Romanian Deadlift (Dumbbell)
3
12 reps
-
7
Face Pull
1
2
12 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Romanian Deadlift (Dumbbell)
3
12 reps
-
7
Face Pull
1
2
12 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Romanian Deadlift (Dumbbell)
3
12 reps
-
7
Face Pull
1
2
12 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Romanian Deadlift (Dumbbell)
3
12 reps
-
7
Face Pull
1
2
12 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Romanian Deadlift (Dumbbell)
3
12 reps
-
7
Face Pull
1
2
12 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Romanian Deadlift (Dumbbell)
3
12 reps
-
7
Face Pull
1
2
12 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Romanian Deadlift (Dumbbell)
3
12 reps
-
7
Face Pull
1
2
12 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Romanian Deadlift (Dumbbell)
3
12 reps
-
7
Face Pull
1
2
12 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Romanian Deadlift (Dumbbell)
3
12 reps
-
7
Face Pull
1
2
12 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Romanian Deadlift (Dumbbell)
3
12 reps
-
7
Face Pull
1
2
12 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Romanian Deadlift (Dumbbell)
3
12 reps
-
7
Face Pull
1
2
12 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Romanian Deadlift (Dumbbell)
3
12 reps
-
7
Face Pull
1
2
12 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Romanian Deadlift (Dumbbell)
3
12 reps
-
7
Face Pull
1
2
12 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Romanian Deadlift (Dumbbell)
3
12 reps
-
7
Face Pull
1
2
12 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Romanian Deadlift (Dumbbell)
3
12 reps
-
7
Face Pull
1
2
12 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Preacher Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Chest Supported Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Romanian Deadlift (Dumbbell)
3
12 reps
-
7
Face Pull
1
2
12 reps
10 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Standing Calf Raise
3
20 reps
-
3
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Shrug (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Standing Calf Raise
3
20 reps
-
3
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Shrug (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Standing Calf Raise
3
20 reps
-
3
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Shrug (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Standing Calf Raise
3
20 reps
-
3
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Shrug (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Standing Calf Raise
3
20 reps
-
3
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Shrug (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Standing Calf Raise
3
20 reps
-
3
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Shrug (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Standing Calf Raise
3
20 reps
-
3
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Shrug (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Standing Calf Raise
3
20 reps
-
3
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Shrug (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Standing Calf Raise
3
20 reps
-
3
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Shrug (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Standing Calf Raise
3
20 reps
-
3
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Shrug (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Standing Calf Raise
3
20 reps
-
3
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Shrug (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Standing Calf Raise
3
20 reps
-
3
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Shrug (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Standing Calf Raise
3
20 reps
-
3
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Shrug (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Standing Calf Raise
3
20 reps
-
3
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Shrug (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Standing Calf Raise
3
20 reps
-
3
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Shrug (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Standing Calf Raise
3
20 reps
-
3
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Shrug (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Standing Calf Raise
3
20 reps
-
3
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Shrug (Dumbbell)
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
12 reps
10 reps
8 reps
-
-
-
2
Standing Calf Raise
3
20 reps
-
3
Overhead Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Front Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Lateral Raise (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Shrug (Dumbbell)
3
12 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
-
-
-
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
-
-
-
3
Chest Fly (Cable)
2 Sets
1 Set
8 Reps
6 Reps
-
-
4
Dip (Bodyweight)
3 Sets
10 Reps
-
5
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
6
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
7
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
-
-
-
Day 2
1
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
2
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
3
Over Head Cable Curl
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
-
-
-
4
Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
-
-
-
5
T-Bar Row
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
-
-
-
6
Stiff Leg Deadlift
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
-
-
-
7
Face Pull
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
-
-
-
-
2
Standing Calf Raise
3 Sets
20 Reps
-
3
Push Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
-
-
-
4
Upright Row (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
-
-
-
5
Shrug (Barbell)
3 Sets
10 Reps
-
Day 4
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Pec Fly (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Dip (Bodyweight)
3 Sets
10 Reps
-
5
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Tricep Kickback
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
7
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
Day 5
1
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
-
7
Face Pull
1 Set
2 Sets
12 Reps
10 Reps
-
-
Day 6
1
Squat (Barbell)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
-
-
-
2
Standing Calf Raise
3 Sets
20 Reps
-
3
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Front Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Shrug (Dumbbell)
3 Sets
12 Reps
-