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BoostcampPNG

Modern Golden Era

by Alex M.

Program Description

A personal program I’ve created for myself. It focuses on the primary muscles of a classic physique being the chest, back , biceps, triceps and quads. I have tried to incorporate modern training principles into it and would recommend do this program while in a calorie surplus to get max results and training the first set to 0 rir and include paused reps or partials into the set 2.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 15, 2025 02:51
  • Last Edited
    Apr 15, 2025 03:10
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
-
2
Hamstring Curl
2
-
3
Leg Extension
2
-
4
Calf Raise (Leg Press)
2
-
5
Hip Adductor (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
-
2
Hamstring Curl
2
-
3
Leg Extension
2
-
4
Calf Raise (Leg Press)
2
-
5
Hip Adductor (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
-
2
Hamstring Curl
2
-
3
Leg Extension
2
-
4
Calf Raise (Leg Press)
2
-
5
Hip Adductor (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
-
2
Hamstring Curl
2
-
3
Leg Extension
2
-
4
Calf Raise (Leg Press)
2
-
5
Hip Adductor (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
-
2
Hamstring Curl
2
-
3
Leg Extension
2
-
4
Calf Raise (Leg Press)
2
-
5
Hip Adductor (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
-
2
Hamstring Curl
2
-
3
Leg Extension
2
-
4
Calf Raise (Leg Press)
2
-
5
Hip Adductor (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
-
2
Hamstring Curl
2
-
3
Leg Extension
2
-
4
Calf Raise (Leg Press)
2
-
5
Hip Adductor (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
-
2
Hamstring Curl
2
-
3
Leg Extension
2
-
4
Calf Raise (Leg Press)
2
-
5
Hip Adductor (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
-
2
Hamstring Curl
2
-
3
Leg Extension
2
-
4
Calf Raise (Leg Press)
2
-
5
Hip Adductor (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
-
2
Hamstring Curl
2
-
3
Leg Extension
2
-
4
Calf Raise (Leg Press)
2
-
5
Hip Adductor (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
-
2
Hamstring Curl
2
-
3
Leg Extension
2
-
4
Calf Raise (Leg Press)
2
-
5
Hip Adductor (Machine)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
-
2
Hamstring Curl
2
-
3
Leg Extension
2
-
4
Calf Raise (Leg Press)
2
-
5
Hip Adductor (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
-
2
Power Shrug
1
-
3
Incline Bench Press (Smith Machine)
2
-
4
Cable Crunch
2
-
5
Wide Grip Pull-Up
2
-
6
Dip (Bodyweight)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
-
2
Power Shrug
1
-
3
Incline Bench Press (Smith Machine)
2
-
4
Cable Crunch
2
-
5
Wide Grip Pull-Up
2
-
6
Dip (Bodyweight)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
-
2
Power Shrug
1
-
3
Incline Bench Press (Smith Machine)
2
-
4
Cable Crunch
2
-
5
Wide Grip Pull-Up
2
-
6
Dip (Bodyweight)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
-
2
Power Shrug
1
-
3
Incline Bench Press (Smith Machine)
2
-
4
Cable Crunch
2
-
5
Wide Grip Pull-Up
2
-
6
Dip (Bodyweight)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
-
2
Power Shrug
1
-
3
Incline Bench Press (Smith Machine)
2
-
4
Cable Crunch
2
-
5
Wide Grip Pull-Up
2
-
6
Dip (Bodyweight)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
-
2
Power Shrug
1
-
3
Incline Bench Press (Smith Machine)
2
-
4
Cable Crunch
2
-
5
Wide Grip Pull-Up
2
-
6
Dip (Bodyweight)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
-
2
Power Shrug
1
-
3
Incline Bench Press (Smith Machine)
2
-
4
Cable Crunch
2
-
5
Wide Grip Pull-Up
2
-
6
Dip (Bodyweight)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
-
2
Power Shrug
1
-
3
Incline Bench Press (Smith Machine)
2
-
4
Cable Crunch
2
-
5
Wide Grip Pull-Up
2
-
6
Dip (Bodyweight)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
-
2
Power Shrug
1
-
3
Incline Bench Press (Smith Machine)
2
-
4
Cable Crunch
2
-
5
Wide Grip Pull-Up
2
-
6
Dip (Bodyweight)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
-
2
Power Shrug
1
-
3
Incline Bench Press (Smith Machine)
2
-
4
Cable Crunch
2
-
5
Wide Grip Pull-Up
2
-
6
Dip (Bodyweight)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
-
2
Power Shrug
1
-
3
Incline Bench Press (Smith Machine)
2
-
4
Cable Crunch
2
-
5
Wide Grip Pull-Up
2
-
6
Dip (Bodyweight)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
-
2
Power Shrug
1
-
3
Incline Bench Press (Smith Machine)
2
-
4
Cable Crunch
2
-
5
Wide Grip Pull-Up
2
-
6
Dip (Bodyweight)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
-
2
JM Press
2
-
3
Lateral Raise (Cable)
4
-
4
Incline Curl (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
4
-
6
Preacher Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
-
2
JM Press
2
-
3
Lateral Raise (Cable)
4
-
4
Incline Curl (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
4
-
6
Preacher Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
-
2
JM Press
2
-
3
Lateral Raise (Cable)
4
-
4
Incline Curl (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
4
-
6
Preacher Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
-
2
JM Press
2
-
3
Lateral Raise (Cable)
4
-
4
Incline Curl (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
4
-
6
Preacher Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
-
2
JM Press
2
-
3
Lateral Raise (Cable)
4
-
4
Incline Curl (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
4
-
6
Preacher Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
-
2
JM Press
2
-
3
Lateral Raise (Cable)
4
-
4
Incline Curl (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
4
-
6
Preacher Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
-
2
JM Press
2
-
3
Lateral Raise (Cable)
4
-
4
Incline Curl (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
4
-
6
Preacher Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
-
2
JM Press
2
-
3
Lateral Raise (Cable)
4
-
4
Incline Curl (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
4
-
6
Preacher Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
-
2
JM Press
2
-
3
Lateral Raise (Cable)
4
-
4
Incline Curl (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
4
-
6
Preacher Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
-
2
JM Press
2
-
3
Lateral Raise (Cable)
4
-
4
Incline Curl (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
4
-
6
Preacher Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
-
2
JM Press
2
-
3
Lateral Raise (Cable)
4
-
4
Incline Curl (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
4
-
6
Preacher Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
-
2
JM Press
2
-
3
Lateral Raise (Cable)
4
-
4
Incline Curl (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
4
-
6
Preacher Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
-
2
Hamstring Curl
2
-
3
Leg Extension
2
-
4
Calf Raise (Leg Press)
2
-
5
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
-
2
Hamstring Curl
2
-
3
Leg Extension
2
-
4
Calf Raise (Leg Press)
2
-
5
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
-
2
Hamstring Curl
2
-
3
Leg Extension
2
-
4
Calf Raise (Leg Press)
2
-
5
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
-
2
Hamstring Curl
2
-
3
Leg Extension
2
-
4
Calf Raise (Leg Press)
2
-
5
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
-
2
Hamstring Curl
2
-
3
Leg Extension
2
-
4
Calf Raise (Leg Press)
2
-
5
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
-
2
Hamstring Curl
2
-
3
Leg Extension
2
-
4
Calf Raise (Leg Press)
2
-
5
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
-
2
Hamstring Curl
2
-
3
Leg Extension
2
-
4
Calf Raise (Leg Press)
2
-
5
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
-
2
Hamstring Curl
2
-
3
Leg Extension
2
-
4
Calf Raise (Leg Press)
2
-
5
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
-
2
Hamstring Curl
2
-
3
Leg Extension
2
-
4
Calf Raise (Leg Press)
2
-
5
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
-
2
Hamstring Curl
2
-
3
Leg Extension
2
-
4
Calf Raise (Leg Press)
2
-
5
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
-
2
Hamstring Curl
2
-
3
Leg Extension
2
-
4
Calf Raise (Leg Press)
2
-
5
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
-
2
Hamstring Curl
2
-
3
Leg Extension
2
-
4
Calf Raise (Leg Press)
2
-
5
Hip Adductor (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
-
2
Power Shrug
1
-
3
Incline Bench Press (Smith Machine)
2
-
4
Cable Crunch
2
-
5
Wide Grip Pull-Up
2
-
6
Dip (Bodyweight)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
-
2
Power Shrug
1
-
3
Incline Bench Press (Smith Machine)
2
-
4
Cable Crunch
2
-
5
Wide Grip Pull-Up
2
-
6
Dip (Bodyweight)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
-
2
Power Shrug
1
-
3
Incline Bench Press (Smith Machine)
2
-
4
Cable Crunch
2
-
5
Wide Grip Pull-Up
2
-
6
Dip (Bodyweight)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
-
2
Power Shrug
1
-
3
Incline Bench Press (Smith Machine)
2
-
4
Cable Crunch
2
-
5
Wide Grip Pull-Up
2
-
6
Dip (Bodyweight)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
-
2
Power Shrug
1
-
3
Incline Bench Press (Smith Machine)
2
-
4
Cable Crunch
2
-
5
Wide Grip Pull-Up
2
-
6
Dip (Bodyweight)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
-
2
Power Shrug
1
-
3
Incline Bench Press (Smith Machine)
2
-
4
Cable Crunch
2
-
5
Wide Grip Pull-Up
2
-
6
Dip (Bodyweight)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
-
2
Power Shrug
1
-
3
Incline Bench Press (Smith Machine)
2
-
4
Cable Crunch
2
-
5
Wide Grip Pull-Up
2
-
6
Dip (Bodyweight)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
-
2
Power Shrug
1
-
3
Incline Bench Press (Smith Machine)
2
-
4
Cable Crunch
2
-
5
Wide Grip Pull-Up
2
-
6
Dip (Bodyweight)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
-
2
Power Shrug
1
-
3
Incline Bench Press (Smith Machine)
2
-
4
Cable Crunch
2
-
5
Wide Grip Pull-Up
2
-
6
Dip (Bodyweight)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
-
2
Power Shrug
1
-
3
Incline Bench Press (Smith Machine)
2
-
4
Cable Crunch
2
-
5
Wide Grip Pull-Up
2
-
6
Dip (Bodyweight)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
-
2
Power Shrug
1
-
3
Incline Bench Press (Smith Machine)
2
-
4
Cable Crunch
2
-
5
Wide Grip Pull-Up
2
-
6
Dip (Bodyweight)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
-
2
Power Shrug
1
-
3
Incline Bench Press (Smith Machine)
2
-
4
Cable Crunch
2
-
5
Wide Grip Pull-Up
2
-
6
Dip (Bodyweight)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
-
2
JM Press
2
-
3
Lateral Raise (Cable)
4
-
4
Incline Curl (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
4
-
6
Preacher Curl (Dumbbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
-
2
JM Press
2
-
3
Lateral Raise (Cable)
4
-
4
Incline Curl (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
4
-
6
Preacher Curl (Dumbbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
-
2
JM Press
2
-
3
Lateral Raise (Cable)
4
-
4
Incline Curl (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
4
-
6
Preacher Curl (Dumbbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
-
2
JM Press
2
-
3
Lateral Raise (Cable)
4
-
4
Incline Curl (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
4
-
6
Preacher Curl (Dumbbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
-
2
JM Press
2
-
3
Lateral Raise (Cable)
4
-
4
Incline Curl (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
4
-
6
Preacher Curl (Dumbbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
-
2
JM Press
2
-
3
Lateral Raise (Cable)
4
-
4
Incline Curl (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
4
-
6
Preacher Curl (Dumbbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
-
2
JM Press
2
-
3
Lateral Raise (Cable)
4
-
4
Incline Curl (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
4
-
6
Preacher Curl (Dumbbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
-
2
JM Press
2
-
3
Lateral Raise (Cable)
4
-
4
Incline Curl (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
4
-
6
Preacher Curl (Dumbbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
-
2
JM Press
2
-
3
Lateral Raise (Cable)
4
-
4
Incline Curl (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
4
-
6
Preacher Curl (Dumbbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
-
2
JM Press
2
-
3
Lateral Raise (Cable)
4
-
4
Incline Curl (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
4
-
6
Preacher Curl (Dumbbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
-
2
JM Press
2
-
3
Lateral Raise (Cable)
4
-
4
Incline Curl (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
4
-
6
Preacher Curl (Dumbbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
4
-
2
JM Press
2
-
3
Lateral Raise (Cable)
4
-
4
Incline Curl (Dumbbell)
2
-
5
Tricep Pushdown (Cable)
4
-
6
Preacher Curl (Dumbbell)
2
-
Week 1
1 / 12 Weeks
Day 1
1
Leg Press (45 Degrees)
2 Sets
-
2
Hamstring Curl
2 Sets
-
3
Leg Extension
2 Sets
-
4
Calf Raise (Leg Press)
2 Sets
-
5
Hip Adductor (Machine)
2 Sets
-
Day 2
1
Barbell Row
2 Sets
-
2
Power Shrug
1 Set
-
3
Incline Bench Press (Smith Machine)
2 Sets
-
4
Cable Crunch
2 Sets
-
5
Wide Grip Pull-Up
2 Sets
-
6
Dip (Bodyweight)
2 Sets
-
Day 3
1
Preacher Curl (Dumbbell)
4 Sets
-
2
JM Press
2 Sets
-
3
Lateral Raise (Cable)
4 Sets
-
4
Incline Curl (Dumbbell)
2 Sets
-
5
Tricep Pushdown (Cable)
4 Sets
-
6
Preacher Curl (Dumbbell)
2 Sets
-
Day 4
1
Leg Press (45 Degrees)
2 Sets
-
2
Hamstring Curl
2 Sets
-
3
Leg Extension
2 Sets
-
4
Calf Raise (Leg Press)
2 Sets
-
5
Hip Adductor (Machine)
2 Sets
-
Day 5
1
Barbell Row
2 Sets
-
2
Power Shrug
1 Set
-
3
Incline Bench Press (Smith Machine)
2 Sets
-
4
Cable Crunch
2 Sets
-
5
Wide Grip Pull-Up
2 Sets
-
6
Dip (Bodyweight)
2 Sets
-
Day 6
1
Preacher Curl (Dumbbell)
4 Sets
-
2
JM Press
2 Sets
-
3
Lateral Raise (Cable)
4 Sets
-
4
Incline Curl (Dumbbell)
2 Sets
-
5
Tricep Pushdown (Cable)
4 Sets
-
6
Preacher Curl (Dumbbell)
2 Sets
-