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BoostcampPNG

Biceps dominant

by Rhazes

Program Description

Focus on classic physique (chest, arms)

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 25, 2025 01:19
  • Last Edited
    Jul 25, 2025 01:28
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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
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
-
3
Chin-Up (Bodyweight)
3
RPE 9
4
Meadow Row
3
10 reps
-
5
Upright Row (Barbell)
3
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
8
Pullover (EZ Bar)
3
10 reps
-
9
JM Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
-
3
Chin-Up (Bodyweight)
3
RPE 9
4
Meadow Row
3
10 reps
-
5
Upright Row (Barbell)
3
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
8
Pullover (EZ Bar)
3
10 reps
-
9
JM Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
-
3
Chin-Up (Bodyweight)
3
RPE 9
4
Meadow Row
3
10 reps
-
5
Upright Row (Barbell)
3
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
8
Pullover (EZ Bar)
3
10 reps
-
9
JM Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
-
3
Chin-Up (Bodyweight)
3
RPE 9
4
Meadow Row
3
10 reps
-
5
Upright Row (Barbell)
3
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
8
Pullover (EZ Bar)
3
10 reps
-
9
JM Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
-
3
Chin-Up (Bodyweight)
3
RPE 9
4
Meadow Row
3
10 reps
-
5
Upright Row (Barbell)
3
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
8
Pullover (EZ Bar)
3
10 reps
-
9
JM Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
-
3
Chin-Up (Bodyweight)
3
RPE 9
4
Meadow Row
3
10 reps
-
5
Upright Row (Barbell)
3
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
8
Pullover (EZ Bar)
3
10 reps
-
9
JM Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
-
3
Chin-Up (Bodyweight)
3
RPE 9
4
Meadow Row
3
10 reps
-
5
Upright Row (Barbell)
3
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
8
Pullover (EZ Bar)
3
10 reps
-
9
JM Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
-
3
Chin-Up (Bodyweight)
3
RPE 9
4
Meadow Row
3
10 reps
-
5
Upright Row (Barbell)
3
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
8
Pullover (EZ Bar)
3
10 reps
-
9
JM Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
-
3
Chin-Up (Bodyweight)
3
RPE 9
4
Meadow Row
3
10 reps
-
5
Upright Row (Barbell)
3
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
8
Pullover (EZ Bar)
3
10 reps
-
9
JM Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
-
3
Chin-Up (Bodyweight)
3
RPE 9
4
Meadow Row
3
10 reps
-
5
Upright Row (Barbell)
3
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
8
Pullover (EZ Bar)
3
10 reps
-
9
JM Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
-
3
Chin-Up (Bodyweight)
3
RPE 9
4
Meadow Row
3
10 reps
-
5
Upright Row (Barbell)
3
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
8
Pullover (EZ Bar)
3
10 reps
-
9
JM Press
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Barbell)
3
-
3
Chin-Up (Bodyweight)
3
RPE 9
4
Meadow Row
3
10 reps
-
5
Upright Row (Barbell)
3
10 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Reverse Bicep Curl (EZ Bar)
3
10 reps
-
8
Pullover (EZ Bar)
3
10 reps
-
9
JM Press
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Decline Sit Up (Weighted)
3
5 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Band Pull Apart
3
10 reps
-
6
Lu Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Decline Sit Up (Weighted)
3
5 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Band Pull Apart
3
10 reps
-
6
Lu Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Decline Sit Up (Weighted)
3
5 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Band Pull Apart
3
10 reps
-
6
Lu Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Decline Sit Up (Weighted)
3
5 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Band Pull Apart
3
10 reps
-
6
Lu Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Decline Sit Up (Weighted)
3
5 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Band Pull Apart
3
10 reps
-
6
Lu Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Decline Sit Up (Weighted)
3
5 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Band Pull Apart
3
10 reps
-
6
Lu Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Decline Sit Up (Weighted)
3
5 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Band Pull Apart
3
10 reps
-
6
Lu Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Decline Sit Up (Weighted)
3
5 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Band Pull Apart
3
10 reps
-
6
Lu Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Decline Sit Up (Weighted)
3
5 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Band Pull Apart
3
10 reps
-
6
Lu Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Decline Sit Up (Weighted)
3
5 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Band Pull Apart
3
10 reps
-
6
Lu Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Decline Sit Up (Weighted)
3
5 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Band Pull Apart
3
10 reps
-
6
Lu Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Decline Sit Up (Weighted)
3
5 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Band Pull Apart
3
10 reps
-
6
Lu Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
RPE 9
2
Pull-Up (Bodyweight)
3
RPE 9
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Meadow Row
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
10 reps
-
8
Pullover (EZ Bar)
3
10 reps
-
9
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
RPE 9
2
Pull-Up (Bodyweight)
3
RPE 9
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Meadow Row
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
10 reps
-
8
Pullover (EZ Bar)
3
10 reps
-
9
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
RPE 9
2
Pull-Up (Bodyweight)
3
RPE 9
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Meadow Row
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
10 reps
-
8
Pullover (EZ Bar)
3
10 reps
-
9
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
RPE 9
2
Pull-Up (Bodyweight)
3
RPE 9
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Meadow Row
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
10 reps
-
8
Pullover (EZ Bar)
3
10 reps
-
9
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
RPE 9
2
Pull-Up (Bodyweight)
3
RPE 9
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Meadow Row
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
10 reps
-
8
Pullover (EZ Bar)
3
10 reps
-
9
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
RPE 9
2
Pull-Up (Bodyweight)
3
RPE 9
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Meadow Row
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
10 reps
-
8
Pullover (EZ Bar)
3
10 reps
-
9
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
RPE 9
2
Pull-Up (Bodyweight)
3
RPE 9
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Meadow Row
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
10 reps
-
8
Pullover (EZ Bar)
3
10 reps
-
9
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
RPE 9
2
Pull-Up (Bodyweight)
3
RPE 9
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Meadow Row
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
10 reps
-
8
Pullover (EZ Bar)
3
10 reps
-
9
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
RPE 9
2
Pull-Up (Bodyweight)
3
RPE 9
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Meadow Row
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
10 reps
-
8
Pullover (EZ Bar)
3
10 reps
-
9
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
RPE 9
2
Pull-Up (Bodyweight)
3
RPE 9
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Meadow Row
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
10 reps
-
8
Pullover (EZ Bar)
3
10 reps
-
9
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
RPE 9
2
Pull-Up (Bodyweight)
3
RPE 9
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Meadow Row
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
10 reps
-
8
Pullover (EZ Bar)
3
10 reps
-
9
French Press
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
RPE 9
2
Pull-Up (Bodyweight)
3
RPE 9
3
Incline Bench Press (Barbell)
3
10 reps
-
4
Meadow Row
3
10 reps
-
5
Lateral Raise (Dumbbell)
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Hammer Curl (Dumbbell)
3
10 reps
-
8
Pullover (EZ Bar)
3
10 reps
-
9
French Press
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
-
2
Nordic Curl
3
10 reps
-
3
Decline Sit Up (Weighted)
3
5 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
10 reps
-
6
Lu Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
-
2
Nordic Curl
3
10 reps
-
3
Decline Sit Up (Weighted)
3
5 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
10 reps
-
6
Lu Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
-
2
Nordic Curl
3
10 reps
-
3
Decline Sit Up (Weighted)
3
5 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
10 reps
-
6
Lu Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
-
2
Nordic Curl
3
10 reps
-
3
Decline Sit Up (Weighted)
3
5 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
10 reps
-
6
Lu Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
-
2
Nordic Curl
3
10 reps
-
3
Decline Sit Up (Weighted)
3
5 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
10 reps
-
6
Lu Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
-
2
Nordic Curl
3
10 reps
-
3
Decline Sit Up (Weighted)
3
5 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
10 reps
-
6
Lu Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
-
2
Nordic Curl
3
10 reps
-
3
Decline Sit Up (Weighted)
3
5 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
10 reps
-
6
Lu Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
-
2
Nordic Curl
3
10 reps
-
3
Decline Sit Up (Weighted)
3
5 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
10 reps
-
6
Lu Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
-
2
Nordic Curl
3
10 reps
-
3
Decline Sit Up (Weighted)
3
5 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
10 reps
-
6
Lu Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
-
2
Nordic Curl
3
10 reps
-
3
Decline Sit Up (Weighted)
3
5 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
10 reps
-
6
Lu Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
-
2
Nordic Curl
3
10 reps
-
3
Decline Sit Up (Weighted)
3
5 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
10 reps
-
6
Lu Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
3
10 reps
-
2
Nordic Curl
3
10 reps
-
3
Decline Sit Up (Weighted)
3
5 reps
-
4
Standing Calf Raise
3
10 reps
-
5
Rear Delt Fly (Dumbbell)
3
10 reps
-
6
Lu Raise
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
-
3
Chin-Up (Bodyweight)
3 Sets
@9
4
Meadow Row
3 Sets
10 Reps
-
5
Upright Row (Barbell)
3 Sets
10 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
7
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
8
Pullover (EZ Bar)
3 Sets
10 Reps
-
9
JM Press
3 Sets
10 Reps
-
Day 2
1
Box Squat (Barbell)
3 Sets
10 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Decline Sit Up (Weighted)
3 Sets
5 Reps
-
4
Standing Calf Raise
3 Sets
10 Reps
-
5
Band Pull Apart
3 Sets
10 Reps
-
6
Lu Raise
3 Sets
10 Reps
-
Day 3
1
Dip (Bodyweight)
3 Sets
@9
2
Pull-Up (Bodyweight)
3 Sets
@9
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
4
Meadow Row
3 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
6
Bicep Curl (Barbell)
3 Sets
10 Reps
-
7
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
8
Pullover (EZ Bar)
3 Sets
10 Reps
-
9
French Press
3 Sets
10 Reps
-
Day 4
1
Box Squat (Barbell)
3 Sets
10 Reps
-
2
Nordic Curl
3 Sets
10 Reps
-
3
Decline Sit Up (Weighted)
3 Sets
5 Reps
-
4
Standing Calf Raise
3 Sets
10 Reps
-
5
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
-
6
Lu Raise
3 Sets
10 Reps
-