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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
    Jun 18, 2025 08:28

Summary

Unlock your potential with the **Modern Golden Era** program, a meticulously crafted 12-week journey designed for dedicated lifters. Committing to six days a week, you'll focus on a balanced split that targets every muscle group, ensuring comprehensive strength and hypertrophy. This program emphasizes compound movements and isolation exercises, utilizing just dumbbells to sculpt your physique effectively. Get ready to elevate your training and achieve results that reflect your hard work and determination!
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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
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
-