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3er Split Narz

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Program Description

Muskel, Kraft, Definition

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 04, 2025 07:53
  • Last Edited
    Oct 04, 2025 09:35
Muscle Engagement
Front
Back
MuscleSet
Upper Back
18.2%
Biceps
10.8%
Chest
10.6%
Triceps
10.4%
Lats
9%
Front Delts
8.5%
Forearms
6.5%
Quadriceps
5.3%
Middle Delts
5.3%
Rear Delts
5.3%
Calves
3.5%
Hamstrings
3.4%
Neck
1.8%
Glutes
1.1%
Abductors
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Cable)
1
2
8 reps
6 reps
-
-
4
Chest Fly (Machine)
1
2
8 reps
6 reps
-
-
5
Alternating Dumbbell Curl
1
2
8 reps
6 reps
-
-
6
Preacher Curl (Barbell)
1
2
8 reps
6 reps
-
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
8
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
9
Skull Crusher (Dumbbell)
2
8 reps
-
10
Tricep Extension (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Cable)
1
2
8 reps
6 reps
-
-
4
Chest Fly (Machine)
1
2
8 reps
6 reps
-
-
5
Alternating Dumbbell Curl
1
2
8 reps
6 reps
-
-
6
Preacher Curl (Barbell)
1
2
8 reps
6 reps
-
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
8
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
9
Skull Crusher (Dumbbell)
2
8 reps
-
10
Tricep Extension (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Cable)
1
2
8 reps
6 reps
-
-
4
Chest Fly (Machine)
1
2
8 reps
6 reps
-
-
5
Alternating Dumbbell Curl
1
2
8 reps
6 reps
-
-
6
Preacher Curl (Barbell)
1
2
8 reps
6 reps
-
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
8
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
9
Skull Crusher (Dumbbell)
2
8 reps
-
10
Tricep Extension (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Cable)
1
2
8 reps
6 reps
-
-
4
Chest Fly (Machine)
1
2
8 reps
6 reps
-
-
5
Alternating Dumbbell Curl
1
2
8 reps
6 reps
-
-
6
Preacher Curl (Barbell)
1
2
8 reps
6 reps
-
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
8
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
9
Skull Crusher (Dumbbell)
2
8 reps
-
10
Tricep Extension (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Cable)
1
2
8 reps
6 reps
-
-
4
Chest Fly (Machine)
1
2
8 reps
6 reps
-
-
5
Alternating Dumbbell Curl
1
2
8 reps
6 reps
-
-
6
Preacher Curl (Barbell)
1
2
8 reps
6 reps
-
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
8
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
9
Skull Crusher (Dumbbell)
2
8 reps
-
10
Tricep Extension (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Cable)
1
2
8 reps
6 reps
-
-
4
Chest Fly (Machine)
1
2
8 reps
6 reps
-
-
5
Alternating Dumbbell Curl
1
2
8 reps
6 reps
-
-
6
Preacher Curl (Barbell)
1
2
8 reps
6 reps
-
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
8
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
9
Skull Crusher (Dumbbell)
2
8 reps
-
10
Tricep Extension (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Cable)
1
2
8 reps
6 reps
-
-
4
Chest Fly (Machine)
1
2
8 reps
6 reps
-
-
5
Alternating Dumbbell Curl
1
2
8 reps
6 reps
-
-
6
Preacher Curl (Barbell)
1
2
8 reps
6 reps
-
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
8
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
9
Skull Crusher (Dumbbell)
2
8 reps
-
10
Tricep Extension (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Cable)
1
2
8 reps
6 reps
-
-
4
Chest Fly (Machine)
1
2
8 reps
6 reps
-
-
5
Alternating Dumbbell Curl
1
2
8 reps
6 reps
-
-
6
Preacher Curl (Barbell)
1
2
8 reps
6 reps
-
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
8
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
9
Skull Crusher (Dumbbell)
2
8 reps
-
10
Tricep Extension (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Cable)
1
2
8 reps
6 reps
-
-
4
Chest Fly (Machine)
1
2
8 reps
6 reps
-
-
5
Alternating Dumbbell Curl
1
2
8 reps
6 reps
-
-
6
Preacher Curl (Barbell)
1
2
8 reps
6 reps
-
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
8
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
9
Skull Crusher (Dumbbell)
2
8 reps
-
10
Tricep Extension (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Cable)
1
2
8 reps
6 reps
-
-
4
Chest Fly (Machine)
1
2
8 reps
6 reps
-
-
5
Alternating Dumbbell Curl
1
2
8 reps
6 reps
-
-
6
Preacher Curl (Barbell)
1
2
8 reps
6 reps
-
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
8
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
9
Skull Crusher (Dumbbell)
2
8 reps
-
10
Tricep Extension (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Cable)
1
2
8 reps
6 reps
-
-
4
Chest Fly (Machine)
1
2
8 reps
6 reps
-
-
5
Alternating Dumbbell Curl
1
2
8 reps
6 reps
-
-
6
Preacher Curl (Barbell)
1
2
8 reps
6 reps
-
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
8
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
9
Skull Crusher (Dumbbell)
2
8 reps
-
10
Tricep Extension (Machine)
2
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Cable)
1
2
8 reps
6 reps
-
-
4
Chest Fly (Machine)
1
2
8 reps
6 reps
-
-
5
Alternating Dumbbell Curl
1
2
8 reps
6 reps
-
-
6
Preacher Curl (Barbell)
1
2
8 reps
6 reps
-
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
8
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
9
Skull Crusher (Dumbbell)
2
8 reps
-
10
Tricep Extension (Machine)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
2
12 reps
8 reps
-
-
2
Reverse Wrist Curl (Dumbbell)
2
1
8 reps
6 reps
-
-
3
Leg Press (45 Degrees)
3
8 reps
-
4
Leg Extension
2
1
8 reps
6 reps
-
-
5
Leg Curl
1
1
12 reps
8 reps
-
-
6
Seated Calf Raise
2
8 reps
-
7
Standing Calf Raise
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
2
12 reps
8 reps
-
-
2
Reverse Wrist Curl (Dumbbell)
2
1
8 reps
6 reps
-
-
3
Leg Press (45 Degrees)
3
8 reps
-
4
Leg Extension
2
1
8 reps
6 reps
-
-
5
Leg Curl
1
1
12 reps
8 reps
-
-
6
Seated Calf Raise
2
8 reps
-
7
Standing Calf Raise
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
2
12 reps
8 reps
-
-
2
Reverse Wrist Curl (Dumbbell)
2
1
8 reps
6 reps
-
-
3
Leg Press (45 Degrees)
3
8 reps
-
4
Leg Extension
2
1
8 reps
6 reps
-
-
5
Leg Curl
1
1
12 reps
8 reps
-
-
6
Seated Calf Raise
2
8 reps
-
7
Standing Calf Raise
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
2
12 reps
8 reps
-
-
2
Reverse Wrist Curl (Dumbbell)
2
1
8 reps
6 reps
-
-
3
Leg Press (45 Degrees)
3
8 reps
-
4
Leg Extension
2
1
8 reps
6 reps
-
-
5
Leg Curl
1
1
12 reps
8 reps
-
-
6
Seated Calf Raise
2
8 reps
-
7
Standing Calf Raise
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
2
12 reps
8 reps
-
-
2
Reverse Wrist Curl (Dumbbell)
2
1
8 reps
6 reps
-
-
3
Leg Press (45 Degrees)
3
8 reps
-
4
Leg Extension
2
1
8 reps
6 reps
-
-
5
Leg Curl
1
1
12 reps
8 reps
-
-
6
Seated Calf Raise
2
8 reps
-
7
Standing Calf Raise
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
2
12 reps
8 reps
-
-
2
Reverse Wrist Curl (Dumbbell)
2
1
8 reps
6 reps
-
-
3
Leg Press (45 Degrees)
3
8 reps
-
4
Leg Extension
2
1
8 reps
6 reps
-
-
5
Leg Curl
1
1
12 reps
8 reps
-
-
6
Seated Calf Raise
2
8 reps
-
7
Standing Calf Raise
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
2
12 reps
8 reps
-
-
2
Reverse Wrist Curl (Dumbbell)
2
1
8 reps
6 reps
-
-
3
Leg Press (45 Degrees)
3
8 reps
-
4
Leg Extension
2
1
8 reps
6 reps
-
-
5
Leg Curl
1
1
12 reps
8 reps
-
-
6
Seated Calf Raise
2
8 reps
-
7
Standing Calf Raise
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
2
12 reps
8 reps
-
-
2
Reverse Wrist Curl (Dumbbell)
2
1
8 reps
6 reps
-
-
3
Leg Press (45 Degrees)
3
8 reps
-
4
Leg Extension
2
1
8 reps
6 reps
-
-
5
Leg Curl
1
1
12 reps
8 reps
-
-
6
Seated Calf Raise
2
8 reps
-
7
Standing Calf Raise
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
2
12 reps
8 reps
-
-
2
Reverse Wrist Curl (Dumbbell)
2
1
8 reps
6 reps
-
-
3
Leg Press (45 Degrees)
3
8 reps
-
4
Leg Extension
2
1
8 reps
6 reps
-
-
5
Leg Curl
1
1
12 reps
8 reps
-
-
6
Seated Calf Raise
2
8 reps
-
7
Standing Calf Raise
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
2
12 reps
8 reps
-
-
2
Reverse Wrist Curl (Dumbbell)
2
1
8 reps
6 reps
-
-
3
Leg Press (45 Degrees)
3
8 reps
-
4
Leg Extension
2
1
8 reps
6 reps
-
-
5
Leg Curl
1
1
12 reps
8 reps
-
-
6
Seated Calf Raise
2
8 reps
-
7
Standing Calf Raise
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
2
12 reps
8 reps
-
-
2
Reverse Wrist Curl (Dumbbell)
2
1
8 reps
6 reps
-
-
3
Leg Press (45 Degrees)
3
8 reps
-
4
Leg Extension
2
1
8 reps
6 reps
-
-
5
Leg Curl
1
1
12 reps
8 reps
-
-
6
Seated Calf Raise
2
8 reps
-
7
Standing Calf Raise
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
2
12 reps
8 reps
-
-
2
Reverse Wrist Curl (Dumbbell)
2
1
8 reps
6 reps
-
-
3
Leg Press (45 Degrees)
3
8 reps
-
4
Leg Extension
2
1
8 reps
6 reps
-
-
5
Leg Curl
1
1
12 reps
8 reps
-
-
6
Seated Calf Raise
2
8 reps
-
7
Standing Calf Raise
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
8 reps
6 reps
-
-
-
2
Single Arm Row (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Chest Supported Row (Machine)
2
1
8 reps
6 reps
-
-
4
Seated Row (Cable)
2
1
8 reps
6 reps
-
-
5
Shoulder Press (Plate Loaded)
2
1
8 reps
6 reps
-
-
6
Lateral Raise (Dumbbell)
3
8 reps
-
7
Face Pull
3
8 reps
-
8
Reverse Pec Deck
3
8 reps
-
9
Shrug (Dumbbell)
3
8 reps
-
10
Low Row (Trap Focus)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
8 reps
6 reps
-
-
-
2
Single Arm Row (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Chest Supported Row (Machine)
2
1
8 reps
6 reps
-
-
4
Seated Row (Cable)
2
1
8 reps
6 reps
-
-
5
Shoulder Press (Plate Loaded)
2
1
8 reps
6 reps
-
-
6
Lateral Raise (Dumbbell)
3
8 reps
-
7
Face Pull
3
8 reps
-
8
Reverse Pec Deck
3
8 reps
-
9
Shrug (Dumbbell)
3
8 reps
-
10
Low Row (Trap Focus)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
8 reps
6 reps
-
-
-
2
Single Arm Row (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Chest Supported Row (Machine)
2
1
8 reps
6 reps
-
-
4
Seated Row (Cable)
2
1
8 reps
6 reps
-
-
5
Shoulder Press (Plate Loaded)
2
1
8 reps
6 reps
-
-
6
Lateral Raise (Dumbbell)
3
8 reps
-
7
Face Pull
3
8 reps
-
8
Reverse Pec Deck
3
8 reps
-
9
Shrug (Dumbbell)
3
8 reps
-
10
Low Row (Trap Focus)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
8 reps
6 reps
-
-
-
2
Single Arm Row (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Chest Supported Row (Machine)
2
1
8 reps
6 reps
-
-
4
Seated Row (Cable)
2
1
8 reps
6 reps
-
-
5
Shoulder Press (Plate Loaded)
2
1
8 reps
6 reps
-
-
6
Lateral Raise (Dumbbell)
3
8 reps
-
7
Face Pull
3
8 reps
-
8
Reverse Pec Deck
3
8 reps
-
9
Shrug (Dumbbell)
3
8 reps
-
10
Low Row (Trap Focus)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
8 reps
6 reps
-
-
-
2
Single Arm Row (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Chest Supported Row (Machine)
2
1
8 reps
6 reps
-
-
4
Seated Row (Cable)
2
1
8 reps
6 reps
-
-
5
Shoulder Press (Plate Loaded)
2
1
8 reps
6 reps
-
-
6
Lateral Raise (Dumbbell)
3
8 reps
-
7
Face Pull
3
8 reps
-
8
Reverse Pec Deck
3
8 reps
-
9
Shrug (Dumbbell)
3
8 reps
-
10
Low Row (Trap Focus)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
8 reps
6 reps
-
-
-
2
Single Arm Row (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Chest Supported Row (Machine)
2
1
8 reps
6 reps
-
-
4
Seated Row (Cable)
2
1
8 reps
6 reps
-
-
5
Shoulder Press (Plate Loaded)
2
1
8 reps
6 reps
-
-
6
Lateral Raise (Dumbbell)
3
8 reps
-
7
Face Pull
3
8 reps
-
8
Reverse Pec Deck
3
8 reps
-
9
Shrug (Dumbbell)
3
8 reps
-
10
Low Row (Trap Focus)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
8 reps
6 reps
-
-
-
2
Single Arm Row (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Chest Supported Row (Machine)
2
1
8 reps
6 reps
-
-
4
Seated Row (Cable)
2
1
8 reps
6 reps
-
-
5
Shoulder Press (Plate Loaded)
2
1
8 reps
6 reps
-
-
6
Lateral Raise (Dumbbell)
3
8 reps
-
7
Face Pull
3
8 reps
-
8
Reverse Pec Deck
3
8 reps
-
9
Shrug (Dumbbell)
3
8 reps
-
10
Low Row (Trap Focus)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
8 reps
6 reps
-
-
-
2
Single Arm Row (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Chest Supported Row (Machine)
2
1
8 reps
6 reps
-
-
4
Seated Row (Cable)
2
1
8 reps
6 reps
-
-
5
Shoulder Press (Plate Loaded)
2
1
8 reps
6 reps
-
-
6
Lateral Raise (Dumbbell)
3
8 reps
-
7
Face Pull
3
8 reps
-
8
Reverse Pec Deck
3
8 reps
-
9
Shrug (Dumbbell)
3
8 reps
-
10
Low Row (Trap Focus)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
8 reps
6 reps
-
-
-
2
Single Arm Row (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Chest Supported Row (Machine)
2
1
8 reps
6 reps
-
-
4
Seated Row (Cable)
2
1
8 reps
6 reps
-
-
5
Shoulder Press (Plate Loaded)
2
1
8 reps
6 reps
-
-
6
Lateral Raise (Dumbbell)
3
8 reps
-
7
Face Pull
3
8 reps
-
8
Reverse Pec Deck
3
8 reps
-
9
Shrug (Dumbbell)
3
8 reps
-
10
Low Row (Trap Focus)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
8 reps
6 reps
-
-
-
2
Single Arm Row (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Chest Supported Row (Machine)
2
1
8 reps
6 reps
-
-
4
Seated Row (Cable)
2
1
8 reps
6 reps
-
-
5
Shoulder Press (Plate Loaded)
2
1
8 reps
6 reps
-
-
6
Lateral Raise (Dumbbell)
3
8 reps
-
7
Face Pull
3
8 reps
-
8
Reverse Pec Deck
3
8 reps
-
9
Shrug (Dumbbell)
3
8 reps
-
10
Low Row (Trap Focus)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
8 reps
6 reps
-
-
-
2
Single Arm Row (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Chest Supported Row (Machine)
2
1
8 reps
6 reps
-
-
4
Seated Row (Cable)
2
1
8 reps
6 reps
-
-
5
Shoulder Press (Plate Loaded)
2
1
8 reps
6 reps
-
-
6
Lateral Raise (Dumbbell)
3
8 reps
-
7
Face Pull
3
8 reps
-
8
Reverse Pec Deck
3
8 reps
-
9
Shrug (Dumbbell)
3
8 reps
-
10
Low Row (Trap Focus)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
8 reps
6 reps
-
-
-
2
Single Arm Row (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Chest Supported Row (Machine)
2
1
8 reps
6 reps
-
-
4
Seated Row (Cable)
2
1
8 reps
6 reps
-
-
5
Shoulder Press (Plate Loaded)
2
1
8 reps
6 reps
-
-
6
Lateral Raise (Dumbbell)
3
8 reps
-
7
Face Pull
3
8 reps
-
8
Reverse Pec Deck
3
8 reps
-
9
Shrug (Dumbbell)
3
8 reps
-
10
Low Row (Trap Focus)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Cable)
1
2
8 reps
6 reps
-
-
4
Chest Fly (Machine)
1
2
8 reps
6 reps
-
-
5
Alternating Dumbbell Curl
1
2
8 reps
6 reps
-
-
6
Preacher Curl (Barbell)
1
2
8 reps
6 reps
-
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
8
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
9
Skull Crusher (Dumbbell)
2
8 reps
-
10
Tricep Extension (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Cable)
1
2
8 reps
6 reps
-
-
4
Chest Fly (Machine)
1
2
8 reps
6 reps
-
-
5
Alternating Dumbbell Curl
1
2
8 reps
6 reps
-
-
6
Preacher Curl (Barbell)
1
2
8 reps
6 reps
-
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
8
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
9
Skull Crusher (Dumbbell)
2
8 reps
-
10
Tricep Extension (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Cable)
1
2
8 reps
6 reps
-
-
4
Chest Fly (Machine)
1
2
8 reps
6 reps
-
-
5
Alternating Dumbbell Curl
1
2
8 reps
6 reps
-
-
6
Preacher Curl (Barbell)
1
2
8 reps
6 reps
-
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
8
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
9
Skull Crusher (Dumbbell)
2
8 reps
-
10
Tricep Extension (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Cable)
1
2
8 reps
6 reps
-
-
4
Chest Fly (Machine)
1
2
8 reps
6 reps
-
-
5
Alternating Dumbbell Curl
1
2
8 reps
6 reps
-
-
6
Preacher Curl (Barbell)
1
2
8 reps
6 reps
-
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
8
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
9
Skull Crusher (Dumbbell)
2
8 reps
-
10
Tricep Extension (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Cable)
1
2
8 reps
6 reps
-
-
4
Chest Fly (Machine)
1
2
8 reps
6 reps
-
-
5
Alternating Dumbbell Curl
1
2
8 reps
6 reps
-
-
6
Preacher Curl (Barbell)
1
2
8 reps
6 reps
-
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
8
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
9
Skull Crusher (Dumbbell)
2
8 reps
-
10
Tricep Extension (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Cable)
1
2
8 reps
6 reps
-
-
4
Chest Fly (Machine)
1
2
8 reps
6 reps
-
-
5
Alternating Dumbbell Curl
1
2
8 reps
6 reps
-
-
6
Preacher Curl (Barbell)
1
2
8 reps
6 reps
-
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
8
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
9
Skull Crusher (Dumbbell)
2
8 reps
-
10
Tricep Extension (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Cable)
1
2
8 reps
6 reps
-
-
4
Chest Fly (Machine)
1
2
8 reps
6 reps
-
-
5
Alternating Dumbbell Curl
1
2
8 reps
6 reps
-
-
6
Preacher Curl (Barbell)
1
2
8 reps
6 reps
-
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
8
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
9
Skull Crusher (Dumbbell)
2
8 reps
-
10
Tricep Extension (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Cable)
1
2
8 reps
6 reps
-
-
4
Chest Fly (Machine)
1
2
8 reps
6 reps
-
-
5
Alternating Dumbbell Curl
1
2
8 reps
6 reps
-
-
6
Preacher Curl (Barbell)
1
2
8 reps
6 reps
-
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
8
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
9
Skull Crusher (Dumbbell)
2
8 reps
-
10
Tricep Extension (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Cable)
1
2
8 reps
6 reps
-
-
4
Chest Fly (Machine)
1
2
8 reps
6 reps
-
-
5
Alternating Dumbbell Curl
1
2
8 reps
6 reps
-
-
6
Preacher Curl (Barbell)
1
2
8 reps
6 reps
-
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
8
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
9
Skull Crusher (Dumbbell)
2
8 reps
-
10
Tricep Extension (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Cable)
1
2
8 reps
6 reps
-
-
4
Chest Fly (Machine)
1
2
8 reps
6 reps
-
-
5
Alternating Dumbbell Curl
1
2
8 reps
6 reps
-
-
6
Preacher Curl (Barbell)
1
2
8 reps
6 reps
-
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
8
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
9
Skull Crusher (Dumbbell)
2
8 reps
-
10
Tricep Extension (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Cable)
1
2
8 reps
6 reps
-
-
4
Chest Fly (Machine)
1
2
8 reps
6 reps
-
-
5
Alternating Dumbbell Curl
1
2
8 reps
6 reps
-
-
6
Preacher Curl (Barbell)
1
2
8 reps
6 reps
-
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
8
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
9
Skull Crusher (Dumbbell)
2
8 reps
-
10
Tricep Extension (Machine)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Fly (Cable)
1
2
8 reps
6 reps
-
-
4
Chest Fly (Machine)
1
2
8 reps
6 reps
-
-
5
Alternating Dumbbell Curl
1
2
8 reps
6 reps
-
-
6
Preacher Curl (Barbell)
1
2
8 reps
6 reps
-
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
8
Tricep Rope Push Down (Cable)
1
1
1
12 reps
8 reps
6 reps
-
-
-
9
Skull Crusher (Dumbbell)
2
8 reps
-
10
Tricep Extension (Machine)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
2
12 reps
8 reps
-
-
2
Reverse Wrist Curl (Dumbbell)
2
1
8 reps
6 reps
-
-
3
Leg Press (45 Degrees)
3
8 reps
-
4
Leg Extension
2
1
8 reps
6 reps
-
-
5
Leg Curl
1
1
12 reps
8 reps
-
-
6
Seated Calf Raise
2
8 reps
-
7
Standing Calf Raise
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
2
12 reps
8 reps
-
-
2
Reverse Wrist Curl (Dumbbell)
2
1
8 reps
6 reps
-
-
3
Leg Press (45 Degrees)
3
8 reps
-
4
Leg Extension
2
1
8 reps
6 reps
-
-
5
Leg Curl
1
1
12 reps
8 reps
-
-
6
Seated Calf Raise
2
8 reps
-
7
Standing Calf Raise
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
2
12 reps
8 reps
-
-
2
Reverse Wrist Curl (Dumbbell)
2
1
8 reps
6 reps
-
-
3
Leg Press (45 Degrees)
3
8 reps
-
4
Leg Extension
2
1
8 reps
6 reps
-
-
5
Leg Curl
1
1
12 reps
8 reps
-
-
6
Seated Calf Raise
2
8 reps
-
7
Standing Calf Raise
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
2
12 reps
8 reps
-
-
2
Reverse Wrist Curl (Dumbbell)
2
1
8 reps
6 reps
-
-
3
Leg Press (45 Degrees)
3
8 reps
-
4
Leg Extension
2
1
8 reps
6 reps
-
-
5
Leg Curl
1
1
12 reps
8 reps
-
-
6
Seated Calf Raise
2
8 reps
-
7
Standing Calf Raise
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
2
12 reps
8 reps
-
-
2
Reverse Wrist Curl (Dumbbell)
2
1
8 reps
6 reps
-
-
3
Leg Press (45 Degrees)
3
8 reps
-
4
Leg Extension
2
1
8 reps
6 reps
-
-
5
Leg Curl
1
1
12 reps
8 reps
-
-
6
Seated Calf Raise
2
8 reps
-
7
Standing Calf Raise
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
2
12 reps
8 reps
-
-
2
Reverse Wrist Curl (Dumbbell)
2
1
8 reps
6 reps
-
-
3
Leg Press (45 Degrees)
3
8 reps
-
4
Leg Extension
2
1
8 reps
6 reps
-
-
5
Leg Curl
1
1
12 reps
8 reps
-
-
6
Seated Calf Raise
2
8 reps
-
7
Standing Calf Raise
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
2
12 reps
8 reps
-
-
2
Reverse Wrist Curl (Dumbbell)
2
1
8 reps
6 reps
-
-
3
Leg Press (45 Degrees)
3
8 reps
-
4
Leg Extension
2
1
8 reps
6 reps
-
-
5
Leg Curl
1
1
12 reps
8 reps
-
-
6
Seated Calf Raise
2
8 reps
-
7
Standing Calf Raise
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
2
12 reps
8 reps
-
-
2
Reverse Wrist Curl (Dumbbell)
2
1
8 reps
6 reps
-
-
3
Leg Press (45 Degrees)
3
8 reps
-
4
Leg Extension
2
1
8 reps
6 reps
-
-
5
Leg Curl
1
1
12 reps
8 reps
-
-
6
Seated Calf Raise
2
8 reps
-
7
Standing Calf Raise
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
2
12 reps
8 reps
-
-
2
Reverse Wrist Curl (Dumbbell)
2
1
8 reps
6 reps
-
-
3
Leg Press (45 Degrees)
3
8 reps
-
4
Leg Extension
2
1
8 reps
6 reps
-
-
5
Leg Curl
1
1
12 reps
8 reps
-
-
6
Seated Calf Raise
2
8 reps
-
7
Standing Calf Raise
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
2
12 reps
8 reps
-
-
2
Reverse Wrist Curl (Dumbbell)
2
1
8 reps
6 reps
-
-
3
Leg Press (45 Degrees)
3
8 reps
-
4
Leg Extension
2
1
8 reps
6 reps
-
-
5
Leg Curl
1
1
12 reps
8 reps
-
-
6
Seated Calf Raise
2
8 reps
-
7
Standing Calf Raise
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
2
12 reps
8 reps
-
-
2
Reverse Wrist Curl (Dumbbell)
2
1
8 reps
6 reps
-
-
3
Leg Press (45 Degrees)
3
8 reps
-
4
Leg Extension
2
1
8 reps
6 reps
-
-
5
Leg Curl
1
1
12 reps
8 reps
-
-
6
Seated Calf Raise
2
8 reps
-
7
Standing Calf Raise
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
1
2
12 reps
8 reps
-
-
2
Reverse Wrist Curl (Dumbbell)
2
1
8 reps
6 reps
-
-
3
Leg Press (45 Degrees)
3
8 reps
-
4
Leg Extension
2
1
8 reps
6 reps
-
-
5
Leg Curl
1
1
12 reps
8 reps
-
-
6
Seated Calf Raise
2
8 reps
-
7
Standing Calf Raise
2
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
8 reps
6 reps
-
-
-
2
Single Arm Row (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Chest Supported Row (Machine)
2
1
8 reps
6 reps
-
-
4
Seated Row (Cable)
2
1
8 reps
6 reps
-
-
5
Shoulder Press (Plate Loaded)
2
1
8 reps
6 reps
-
-
6
Lateral Raise (Dumbbell)
3
8 reps
-
7
Face Pull
3
8 reps
-
8
Reverse Pec Deck
3
8 reps
-
9
Shrug (Dumbbell)
3
8 reps
-
10
Low Row (Trap Focus)
2
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
8 reps
6 reps
-
-
-
2
Single Arm Row (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Chest Supported Row (Machine)
2
1
8 reps
6 reps
-
-
4
Seated Row (Cable)
2
1
8 reps
6 reps
-
-
5
Shoulder Press (Plate Loaded)
2
1
8 reps
6 reps
-
-
6
Lateral Raise (Dumbbell)
3
8 reps
-
7
Face Pull
3
8 reps
-
8
Reverse Pec Deck
3
8 reps
-
9
Shrug (Dumbbell)
3
8 reps
-
10
Low Row (Trap Focus)
2
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
8 reps
6 reps
-
-
-
2
Single Arm Row (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Chest Supported Row (Machine)
2
1
8 reps
6 reps
-
-
4
Seated Row (Cable)
2
1
8 reps
6 reps
-
-
5
Shoulder Press (Plate Loaded)
2
1
8 reps
6 reps
-
-
6
Lateral Raise (Dumbbell)
3
8 reps
-
7
Face Pull
3
8 reps
-
8
Reverse Pec Deck
3
8 reps
-
9
Shrug (Dumbbell)
3
8 reps
-
10
Low Row (Trap Focus)
2
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
8 reps
6 reps
-
-
-
2
Single Arm Row (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Chest Supported Row (Machine)
2
1
8 reps
6 reps
-
-
4
Seated Row (Cable)
2
1
8 reps
6 reps
-
-
5
Shoulder Press (Plate Loaded)
2
1
8 reps
6 reps
-
-
6
Lateral Raise (Dumbbell)
3
8 reps
-
7
Face Pull
3
8 reps
-
8
Reverse Pec Deck
3
8 reps
-
9
Shrug (Dumbbell)
3
8 reps
-
10
Low Row (Trap Focus)
2
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
8 reps
6 reps
-
-
-
2
Single Arm Row (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Chest Supported Row (Machine)
2
1
8 reps
6 reps
-
-
4
Seated Row (Cable)
2
1
8 reps
6 reps
-
-
5
Shoulder Press (Plate Loaded)
2
1
8 reps
6 reps
-
-
6
Lateral Raise (Dumbbell)
3
8 reps
-
7
Face Pull
3
8 reps
-
8
Reverse Pec Deck
3
8 reps
-
9
Shrug (Dumbbell)
3
8 reps
-
10
Low Row (Trap Focus)
2
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
8 reps
6 reps
-
-
-
2
Single Arm Row (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Chest Supported Row (Machine)
2
1
8 reps
6 reps
-
-
4
Seated Row (Cable)
2
1
8 reps
6 reps
-
-
5
Shoulder Press (Plate Loaded)
2
1
8 reps
6 reps
-
-
6
Lateral Raise (Dumbbell)
3
8 reps
-
7
Face Pull
3
8 reps
-
8
Reverse Pec Deck
3
8 reps
-
9
Shrug (Dumbbell)
3
8 reps
-
10
Low Row (Trap Focus)
2
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
8 reps
6 reps
-
-
-
2
Single Arm Row (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Chest Supported Row (Machine)
2
1
8 reps
6 reps
-
-
4
Seated Row (Cable)
2
1
8 reps
6 reps
-
-
5
Shoulder Press (Plate Loaded)
2
1
8 reps
6 reps
-
-
6
Lateral Raise (Dumbbell)
3
8 reps
-
7
Face Pull
3
8 reps
-
8
Reverse Pec Deck
3
8 reps
-
9
Shrug (Dumbbell)
3
8 reps
-
10
Low Row (Trap Focus)
2
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
8 reps
6 reps
-
-
-
2
Single Arm Row (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Chest Supported Row (Machine)
2
1
8 reps
6 reps
-
-
4
Seated Row (Cable)
2
1
8 reps
6 reps
-
-
5
Shoulder Press (Plate Loaded)
2
1
8 reps
6 reps
-
-
6
Lateral Raise (Dumbbell)
3
8 reps
-
7
Face Pull
3
8 reps
-
8
Reverse Pec Deck
3
8 reps
-
9
Shrug (Dumbbell)
3
8 reps
-
10
Low Row (Trap Focus)
2
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
8 reps
6 reps
-
-
-
2
Single Arm Row (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Chest Supported Row (Machine)
2
1
8 reps
6 reps
-
-
4
Seated Row (Cable)
2
1
8 reps
6 reps
-
-
5
Shoulder Press (Plate Loaded)
2
1
8 reps
6 reps
-
-
6
Lateral Raise (Dumbbell)
3
8 reps
-
7
Face Pull
3
8 reps
-
8
Reverse Pec Deck
3
8 reps
-
9
Shrug (Dumbbell)
3
8 reps
-
10
Low Row (Trap Focus)
2
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
8 reps
6 reps
-
-
-
2
Single Arm Row (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Chest Supported Row (Machine)
2
1
8 reps
6 reps
-
-
4
Seated Row (Cable)
2
1
8 reps
6 reps
-
-
5
Shoulder Press (Plate Loaded)
2
1
8 reps
6 reps
-
-
6
Lateral Raise (Dumbbell)
3
8 reps
-
7
Face Pull
3
8 reps
-
8
Reverse Pec Deck
3
8 reps
-
9
Shrug (Dumbbell)
3
8 reps
-
10
Low Row (Trap Focus)
2
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
8 reps
6 reps
-
-
-
2
Single Arm Row (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Chest Supported Row (Machine)
2
1
8 reps
6 reps
-
-
4
Seated Row (Cable)
2
1
8 reps
6 reps
-
-
5
Shoulder Press (Plate Loaded)
2
1
8 reps
6 reps
-
-
6
Lateral Raise (Dumbbell)
3
8 reps
-
7
Face Pull
3
8 reps
-
8
Reverse Pec Deck
3
8 reps
-
9
Shrug (Dumbbell)
3
8 reps
-
10
Low Row (Trap Focus)
2
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
8 reps
6 reps
-
-
-
2
Single Arm Row (Dumbbell)
1
1
1
12 reps
8 reps
6 reps
-
-
-
3
Chest Supported Row (Machine)
2
1
8 reps
6 reps
-
-
4
Seated Row (Cable)
2
1
8 reps
6 reps
-
-
5
Shoulder Press (Plate Loaded)
2
1
8 reps
6 reps
-
-
6
Lateral Raise (Dumbbell)
3
8 reps
-
7
Face Pull
3
8 reps
-
8
Reverse Pec Deck
3
8 reps
-
9
Shrug (Dumbbell)
3
8 reps
-
10
Low Row (Trap Focus)
2
8 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)
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
Chest Fly (Cable)
1 Set
2 Sets
8 Reps
6 Reps
-
-
4
Chest Fly (Machine)
1 Set
2 Sets
8 Reps
6 Reps
-
-
5
Alternating Dumbbell Curl
1 Set
2 Sets
8 Reps
6 Reps
-
-
6
Preacher Curl (Barbell)
1 Set
2 Sets
8 Reps
6 Reps
-
-
7
Hammer Curl (Dumbbell)
2 Sets
8 Reps
-
8
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
-
-
-
9
Skull Crusher (Dumbbell)
2 Sets
8 Reps
-
10
Tricep Extension (Machine)
2 Sets
8 Reps
-
Day 2
1
Wrist Curls
1 Set
2 Sets
12 Reps
8 Reps
-
-
2
Reverse Wrist Curl (Dumbbell)
2 Sets
1 Set
8 Reps
6 Reps
-
-
3
Leg Press (45 Degrees)
3 Sets
8 Reps
-
4
Leg Extension
2 Sets
1 Set
8 Reps
6 Reps
-
-
5
Leg Curl
1 Set
1 Set
12 Reps
8 Reps
-
-
6
Seated Calf Raise
2 Sets
8 Reps
-
7
Standing Calf Raise
2 Sets
8 Reps
-
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
-
-
-
2
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
-
-
-
3
Chest Supported Row (Machine)
2 Sets
1 Set
8 Reps
6 Reps
-
-
4
Seated Row (Cable)
2 Sets
1 Set
8 Reps
6 Reps
-
-
5
Shoulder Press (Plate Loaded)
2 Sets
1 Set
8 Reps
6 Reps
-
-
6
Lateral Raise (Dumbbell)
3 Sets
8 Reps
-
7
Face Pull
3 Sets
8 Reps
-
8
Reverse Pec Deck
3 Sets
8 Reps
-
9
Shrug (Dumbbell)
3 Sets
8 Reps
-
10
Low Row (Trap Focus)
2 Sets
8 Reps
-
Day 4
1
Chest Press (Machine)
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
Chest Fly (Cable)
1 Set
2 Sets
8 Reps
6 Reps
-
-
4
Chest Fly (Machine)
1 Set
2 Sets
8 Reps
6 Reps
-
-
5
Alternating Dumbbell Curl
1 Set
2 Sets
8 Reps
6 Reps
-
-
6
Preacher Curl (Barbell)
1 Set
2 Sets
8 Reps
6 Reps
-
-
7
Hammer Curl (Dumbbell)
2 Sets
8 Reps
-
8
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
-
-
-
9
Skull Crusher (Dumbbell)
2 Sets
8 Reps
-
10
Tricep Extension (Machine)
2 Sets
8 Reps
-
Day 5
1
Wrist Curls
1 Set
2 Sets
12 Reps
8 Reps
-
-
2
Reverse Wrist Curl (Dumbbell)
2 Sets
1 Set
8 Reps
6 Reps
-
-
3
Leg Press (45 Degrees)
3 Sets
8 Reps
-
4
Leg Extension
2 Sets
1 Set
8 Reps
6 Reps
-
-
5
Leg Curl
1 Set
1 Set
12 Reps
8 Reps
-
-
6
Seated Calf Raise
2 Sets
8 Reps
-
7
Standing Calf Raise
2 Sets
8 Reps
-
Day 6
1
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
-
-
-
2
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
8 Reps
6 Reps
-
-
-
3
Chest Supported Row (Machine)
2 Sets
1 Set
8 Reps
6 Reps
-
-
4
Seated Row (Cable)
2 Sets
1 Set
8 Reps
6 Reps
-
-
5
Shoulder Press (Plate Loaded)
2 Sets
1 Set
8 Reps
6 Reps
-
-
6
Lateral Raise (Dumbbell)
3 Sets
8 Reps
-
7
Face Pull
3 Sets
8 Reps
-
8
Reverse Pec Deck
3 Sets
8 Reps
-
9
Shrug (Dumbbell)
3 Sets
8 Reps
-
10
Low Row (Trap Focus)
2 Sets
8 Reps
-