Shredin Szn

by Meathead

Program Description

Shredz

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    14 weeks
  • Time Per Workout
    50 minutes
  • Created
    May 21, 2025 10:22
  • Last Edited
    Jun 18, 2025 11:10

Summary

Get ready to transform your physique with "Shredin Szn," a dynamic 14-week program designed to sculpt your arms, shoulders, and legs. Committing just three days a week, you'll engage in targeted supersets that maximize muscle growth and fat loss. Each workout is meticulously crafted to challenge your limits and enhance your strength, utilizing a full gym setup for optimal results. Embrace the journey and watch your body redefine itself as you push through this intense training regimen!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
3
8-10 reps
-
1B
Tricep Extension (Barbell)
3
8-10 reps
-
2A
Tricep Pushdown (Cable)
3
8-10 reps
-
2B
Bicep Curl (Dumbbell)
3
8-10 reps
-
3A
Bicep Curl (Machine)
3
8-10 reps
-
3B
Seated Dip (Machine)
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
5
Lateral Raise (Cable)
4
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
3
8-10 reps
-
1B
Tricep Extension (Barbell)
3
8-10 reps
-
2A
Tricep Pushdown (Cable)
3
8-10 reps
-
2B
Bicep Curl (Dumbbell)
3
8-10 reps
-
3A
Bicep Curl (Machine)
3
8-10 reps
-
3B
Seated Dip (Machine)
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
5
Lateral Raise (Cable)
4
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
3
8-10 reps
-
1B
Tricep Extension (Barbell)
3
8-10 reps
-
2A
Tricep Pushdown (Cable)
3
8-10 reps
-
2B
Bicep Curl (Dumbbell)
3
8-10 reps
-
3A
Bicep Curl (Machine)
3
8-10 reps
-
3B
Seated Dip (Machine)
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
5
Lateral Raise (Cable)
4
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
3
8-10 reps
-
1B
Tricep Extension (Barbell)
3
8-10 reps
-
2A
Tricep Pushdown (Cable)
3
8-10 reps
-
2B
Bicep Curl (Dumbbell)
3
8-10 reps
-
3A
Bicep Curl (Machine)
3
8-10 reps
-
3B
Seated Dip (Machine)
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
5
Lateral Raise (Cable)
4
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
3
8-10 reps
-
1B
Tricep Extension (Barbell)
3
8-10 reps
-
2A
Tricep Pushdown (Cable)
3
8-10 reps
-
2B
Bicep Curl (Dumbbell)
3
8-10 reps
-
3A
Bicep Curl (Machine)
3
8-10 reps
-
3B
Seated Dip (Machine)
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
5
Lateral Raise (Cable)
4
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
3
8-10 reps
-
1B
Tricep Extension (Barbell)
3
8-10 reps
-
2A
Tricep Pushdown (Cable)
3
8-10 reps
-
2B
Bicep Curl (Dumbbell)
3
8-10 reps
-
3A
Bicep Curl (Machine)
3
8-10 reps
-
3B
Seated Dip (Machine)
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
5
Lateral Raise (Cable)
4
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
3
8-10 reps
-
1B
Tricep Extension (Barbell)
3
8-10 reps
-
2A
Tricep Pushdown (Cable)
3
8-10 reps
-
2B
Bicep Curl (Dumbbell)
3
8-10 reps
-
3A
Bicep Curl (Machine)
3
8-10 reps
-
3B
Seated Dip (Machine)
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
5
Lateral Raise (Cable)
4
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
3
8-10 reps
-
1B
Tricep Extension (Barbell)
3
8-10 reps
-
2A
Tricep Pushdown (Cable)
3
8-10 reps
-
2B
Bicep Curl (Dumbbell)
3
8-10 reps
-
3A
Bicep Curl (Machine)
3
8-10 reps
-
3B
Seated Dip (Machine)
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
5
Lateral Raise (Cable)
4
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
3
8-10 reps
-
1B
Tricep Extension (Barbell)
3
8-10 reps
-
2A
Tricep Pushdown (Cable)
3
8-10 reps
-
2B
Bicep Curl (Dumbbell)
3
8-10 reps
-
3A
Bicep Curl (Machine)
3
8-10 reps
-
3B
Seated Dip (Machine)
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
5
Lateral Raise (Cable)
4
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
3
8-10 reps
-
1B
Tricep Extension (Barbell)
3
8-10 reps
-
2A
Tricep Pushdown (Cable)
3
8-10 reps
-
2B
Bicep Curl (Dumbbell)
3
8-10 reps
-
3A
Bicep Curl (Machine)
3
8-10 reps
-
3B
Seated Dip (Machine)
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
5
Lateral Raise (Cable)
4
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
3
8-10 reps
-
1B
Tricep Extension (Barbell)
3
8-10 reps
-
2A
Tricep Pushdown (Cable)
3
8-10 reps
-
2B
Bicep Curl (Dumbbell)
3
8-10 reps
-
3A
Bicep Curl (Machine)
3
8-10 reps
-
3B
Seated Dip (Machine)
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
5
Lateral Raise (Cable)
4
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
3
8-10 reps
-
1B
Tricep Extension (Barbell)
3
8-10 reps
-
2A
Tricep Pushdown (Cable)
3
8-10 reps
-
2B
Bicep Curl (Dumbbell)
3
8-10 reps
-
3A
Bicep Curl (Machine)
3
8-10 reps
-
3B
Seated Dip (Machine)
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
5
Lateral Raise (Cable)
4
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
3
8-10 reps
-
1B
Tricep Extension (Barbell)
3
8-10 reps
-
2A
Tricep Pushdown (Cable)
3
8-10 reps
-
2B
Bicep Curl (Dumbbell)
3
8-10 reps
-
3A
Bicep Curl (Machine)
3
8-10 reps
-
3B
Seated Dip (Machine)
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
5
Lateral Raise (Cable)
4
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
3
8-10 reps
-
1B
Tricep Extension (Barbell)
3
8-10 reps
-
2A
Tricep Pushdown (Cable)
3
8-10 reps
-
2B
Bicep Curl (Dumbbell)
3
8-10 reps
-
3A
Bicep Curl (Machine)
3
8-10 reps
-
3B
Seated Dip (Machine)
3
8-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
5
Lateral Raise (Cable)
4
8-12 reps
-
6
Rear Delt Fly (Dumbbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8-16 reps
-
1B
Lying Leg Curl
3
10-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4A
Leg Extension
3
8-16 reps
-
4B
Leg Curl
3
8-16 reps
-
5
Seated Calf Raise
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8-16 reps
-
1B
Lying Leg Curl
3
10-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4A
Leg Extension
3
8-16 reps
-
4B
Leg Curl
3
8-16 reps
-
5
Seated Calf Raise
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8-16 reps
-
1B
Lying Leg Curl
3
10-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4A
Leg Extension
3
8-16 reps
-
4B
Leg Curl
3
8-16 reps
-
5
Seated Calf Raise
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8-16 reps
-
1B
Lying Leg Curl
3
10-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4A
Leg Extension
3
8-16 reps
-
4B
Leg Curl
3
8-16 reps
-
5
Seated Calf Raise
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8-16 reps
-
1B
Lying Leg Curl
3
10-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4A
Leg Extension
3
8-16 reps
-
4B
Leg Curl
3
8-16 reps
-
5
Seated Calf Raise
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8-16 reps
-
1B
Lying Leg Curl
3
10-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4A
Leg Extension
3
8-16 reps
-
4B
Leg Curl
3
8-16 reps
-
5
Seated Calf Raise
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8-16 reps
-
1B
Lying Leg Curl
3
10-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4A
Leg Extension
3
8-16 reps
-
4B
Leg Curl
3
8-16 reps
-
5
Seated Calf Raise
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8-16 reps
-
1B
Lying Leg Curl
3
10-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4A
Leg Extension
3
8-16 reps
-
4B
Leg Curl
3
8-16 reps
-
5
Seated Calf Raise
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8-16 reps
-
1B
Lying Leg Curl
3
10-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4A
Leg Extension
3
8-16 reps
-
4B
Leg Curl
3
8-16 reps
-
5
Seated Calf Raise
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8-16 reps
-
1B
Lying Leg Curl
3
10-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4A
Leg Extension
3
8-16 reps
-
4B
Leg Curl
3
8-16 reps
-
5
Seated Calf Raise
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8-16 reps
-
1B
Lying Leg Curl
3
10-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4A
Leg Extension
3
8-16 reps
-
4B
Leg Curl
3
8-16 reps
-
5
Seated Calf Raise
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8-16 reps
-
1B
Lying Leg Curl
3
10-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4A
Leg Extension
3
8-16 reps
-
4B
Leg Curl
3
8-16 reps
-
5
Seated Calf Raise
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8-16 reps
-
1B
Lying Leg Curl
3
10-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4A
Leg Extension
3
8-16 reps
-
4B
Leg Curl
3
8-16 reps
-
5
Seated Calf Raise
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
3
8-16 reps
-
1B
Lying Leg Curl
3
10-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
-
4A
Leg Extension
3
8-16 reps
-
4B
Leg Curl
3
8-16 reps
-
5
Seated Calf Raise
4
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2A
Chest Press (Machine)
3
8-12 reps
-
2B
Wide Grip Lat Pulldown
3
8-12 reps
-
3A
Pec Deck (Machine)
3
8-12 reps
-
3B
T-Bar Row
3
8-12 reps
-
4
Shrug (Dumbbell)
3
8-10 reps
-
5
Standing Pullover (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2A
Chest Press (Machine)
3
8-12 reps
-
2B
Wide Grip Lat Pulldown
3
8-12 reps
-
3A
Pec Deck (Machine)
3
8-12 reps
-
3B
T-Bar Row
3
8-12 reps
-
4
Shrug (Dumbbell)
3
8-10 reps
-
5
Standing Pullover (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2A
Chest Press (Machine)
3
8-12 reps
-
2B
Wide Grip Lat Pulldown
3
8-12 reps
-
3A
Pec Deck (Machine)
3
8-12 reps
-
3B
T-Bar Row
3
8-12 reps
-
4
Shrug (Dumbbell)
3
8-10 reps
-
5
Standing Pullover (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2A
Chest Press (Machine)
3
8-12 reps
-
2B
Wide Grip Lat Pulldown
3
8-12 reps
-
3A
Pec Deck (Machine)
3
8-12 reps
-
3B
T-Bar Row
3
8-12 reps
-
4
Shrug (Dumbbell)
3
8-10 reps
-
5
Standing Pullover (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2A
Chest Press (Machine)
3
8-12 reps
-
2B
Wide Grip Lat Pulldown
3
8-12 reps
-
3A
Pec Deck (Machine)
3
8-12 reps
-
3B
T-Bar Row
3
8-12 reps
-
4
Shrug (Dumbbell)
3
8-10 reps
-
5
Standing Pullover (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2A
Chest Press (Machine)
3
8-12 reps
-
2B
Wide Grip Lat Pulldown
3
8-12 reps
-
3A
Pec Deck (Machine)
3
8-12 reps
-
3B
T-Bar Row
3
8-12 reps
-
4
Shrug (Dumbbell)
3
8-10 reps
-
5
Standing Pullover (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2A
Chest Press (Machine)
3
8-12 reps
-
2B
Wide Grip Lat Pulldown
3
8-12 reps
-
3A
Pec Deck (Machine)
3
8-12 reps
-
3B
T-Bar Row
3
8-12 reps
-
4
Shrug (Dumbbell)
3
8-10 reps
-
5
Standing Pullover (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2A
Chest Press (Machine)
3
8-12 reps
-
2B
Wide Grip Lat Pulldown
3
8-12 reps
-
3A
Pec Deck (Machine)
3
8-12 reps
-
3B
T-Bar Row
3
8-12 reps
-
4
Shrug (Dumbbell)
3
8-10 reps
-
5
Standing Pullover (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2A
Chest Press (Machine)
3
8-12 reps
-
2B
Wide Grip Lat Pulldown
3
8-12 reps
-
3A
Pec Deck (Machine)
3
8-12 reps
-
3B
T-Bar Row
3
8-12 reps
-
4
Shrug (Dumbbell)
3
8-10 reps
-
5
Standing Pullover (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2A
Chest Press (Machine)
3
8-12 reps
-
2B
Wide Grip Lat Pulldown
3
8-12 reps
-
3A
Pec Deck (Machine)
3
8-12 reps
-
3B
T-Bar Row
3
8-12 reps
-
4
Shrug (Dumbbell)
3
8-10 reps
-
5
Standing Pullover (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2A
Chest Press (Machine)
3
8-12 reps
-
2B
Wide Grip Lat Pulldown
3
8-12 reps
-
3A
Pec Deck (Machine)
3
8-12 reps
-
3B
T-Bar Row
3
8-12 reps
-
4
Shrug (Dumbbell)
3
8-10 reps
-
5
Standing Pullover (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2A
Chest Press (Machine)
3
8-12 reps
-
2B
Wide Grip Lat Pulldown
3
8-12 reps
-
3A
Pec Deck (Machine)
3
8-12 reps
-
3B
T-Bar Row
3
8-12 reps
-
4
Shrug (Dumbbell)
3
8-10 reps
-
5
Standing Pullover (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2A
Chest Press (Machine)
3
8-12 reps
-
2B
Wide Grip Lat Pulldown
3
8-12 reps
-
3A
Pec Deck (Machine)
3
8-12 reps
-
3B
T-Bar Row
3
8-12 reps
-
4
Shrug (Dumbbell)
3
8-10 reps
-
5
Standing Pullover (Cable)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
-
2A
Chest Press (Machine)
3
8-12 reps
-
2B
Wide Grip Lat Pulldown
3
8-12 reps
-
3A
Pec Deck (Machine)
3
8-12 reps
-
3B
T-Bar Row
3
8-12 reps
-
4
Shrug (Dumbbell)
3
8-10 reps
-
5
Standing Pullover (Cable)
3
8-12 reps
-
Week 1
1 / 14 Weeks
Day 1
1A
Preacher Curl (Barbell)
3 Sets
8-10 Reps
-
1B
Tricep Extension (Barbell)
3 Sets
8-10 Reps
-
2A
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
-
2B
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
-
3A
Bicep Curl (Machine)
3 Sets
8-10 Reps
-
3B
Seated Dip (Machine)
3 Sets
8-10 Reps
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
6-8 Reps
-
5
Lateral Raise (Cable)
4 Sets
8-12 Reps
-
6
Rear Delt Fly (Dumbbell)
4 Sets
8-12 Reps
-
Day 2
1A
Hack Squat
3 Sets
8-16 Reps
-
1B
Lying Leg Curl
3 Sets
10-12 Reps
-
2
Leg Press
3 Sets
8-12 Reps
-
3
Romanian Deadlift (Dumbbell)
3 Sets
10-12 Reps
-
4A
Leg Extension
3 Sets
8-16 Reps
-
4B
Leg Curl
3 Sets
8-16 Reps
-
5
Seated Calf Raise
4 Sets
8-12 Reps
-
Day 3
1A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
1B
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
-
2A
Chest Press (Machine)
3 Sets
8-12 Reps
-
2B
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
-
3A
Pec Deck (Machine)
3 Sets
8-12 Reps
-
3B
T-Bar Row
3 Sets
8-12 Reps
-
4
Shrug (Dumbbell)
3 Sets
8-10 Reps
-
5
Standing Pullover (Cable)
3 Sets
8-12 Reps
-