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12-Week Superman Physique Builder

by Mike Yukhtenko
1 athletes joined

Program Description

This program is designed to build a superhero-like physique inspired by Superman, focusing on developing a strong chest, wide back, and prominent shoulders. It follows a 5-day split over 12 weeks, incorporating progressive overload and periodization to maximize muscle growth and strength gains. The program includes phases for foundation building, hypertrophy, deloading, and intensity, suitable for intermediate to advanced lifters aiming to achieve an impressive, well-rounded physique. Progression: • Start at about 3 RIR for all lifts • For Day 2, 4 • Stick to the 2 sets and add either a rep or 2.5kg to each lift in most weeks of training • For Day 1, 3, 5 • Add 2.5kg or 1 rep every week that you can • Add a set to an exercise if it wasn't super challenging last time, and if the target muscle wasn't sore or tired in the next session Deload every 4-8 weeks • Only go to the gym 2x that week • Monday and Thursday • Reduce the weights, sets, and reps by HALF • Do the program for 8-16 weeks and then see how you look! • Keep the exercises you liked • Switch to analogues for the ones that got stale • Then hit the plan again or try another one

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 29, 2024 07:48
  • Last Edited
    Sep 02, 2024 03:09
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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
Incline Bench Press (Barbell)
2
10 reps
RPE 7
2
Chest Fly (Dumbbell)
2
12 reps
RPE 7
3
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
4
Upright Row (Dumbbell)
2
10 reps
RPE 7
5
Seated Row (Machine)
2
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10 reps
RPE 8
2
Chest Fly (Dumbbell)
2
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
4
Upright Row (Dumbbell)
2
10 reps
RPE 8
5
Seated Row (Machine)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10 reps
RPE 8
2
Chest Fly (Dumbbell)
2
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
4
Upright Row (Dumbbell)
2
10 reps
RPE 8
5
Seated Row (Machine)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10 reps
RPE 8
2
Chest Fly (Dumbbell)
2
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
4
Upright Row (Dumbbell)
2
10 reps
RPE 8
5
Seated Row (Machine)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10 reps
RPE 8
2
Chest Fly (Dumbbell)
2
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
4
Upright Row (Dumbbell)
2
10 reps
RPE 8
5
Seated Row (Machine)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10 reps
RPE 8
2
Chest Fly (Dumbbell)
2
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
4
Upright Row (Dumbbell)
2
10 reps
RPE 8
5
Seated Row (Machine)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10 reps
RPE 8
2
Chest Fly (Dumbbell)
2
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
4
Upright Row (Dumbbell)
2
10 reps
RPE 8
5
Seated Row (Machine)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10 reps
RPE 8
2
Chest Fly (Dumbbell)
2
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
4
Upright Row (Dumbbell)
2
10 reps
RPE 8
5
Seated Row (Machine)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10 reps
RPE 8
2
Chest Fly (Dumbbell)
2
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
4
Upright Row (Dumbbell)
2
10 reps
RPE 8
5
Seated Row (Machine)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10 reps
RPE 8
2
Chest Fly (Dumbbell)
2
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
4
Upright Row (Dumbbell)
2
10 reps
RPE 8
5
Seated Row (Machine)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10 reps
RPE 8
2
Chest Fly (Dumbbell)
2
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
4
Upright Row (Dumbbell)
2
10 reps
RPE 8
5
Seated Row (Machine)
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
10 reps
RPE 8
2
Chest Fly (Dumbbell)
2
12 reps
RPE 8
3
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
4
Upright Row (Dumbbell)
2
10 reps
RPE 8
5
Seated Row (Machine)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 7
2
Good Morning
2
10 reps
RPE 7
3
Skull Crusher (Dumbbell)
2
12 reps
RPE 7
4
Bicep Curl (Dumbbell)
2
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 8
2
Good Morning
2
10 reps
RPE 8
3
Skull Crusher (Dumbbell)
2
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 8
2
Good Morning
2
10 reps
RPE 8
3
Skull Crusher (Dumbbell)
2
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 8
2
Good Morning
2
10 reps
RPE 8
3
Skull Crusher (Dumbbell)
2
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 8
2
Good Morning
2
10 reps
RPE 8
3
Skull Crusher (Dumbbell)
2
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 8
2
Good Morning
2
10 reps
RPE 8
3
Skull Crusher (Dumbbell)
2
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 8
2
Good Morning
2
10 reps
RPE 8
3
Skull Crusher (Dumbbell)
2
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 8
2
Good Morning
2
10 reps
RPE 8
3
Skull Crusher (Dumbbell)
2
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 8
2
Good Morning
2
10 reps
RPE 8
3
Skull Crusher (Dumbbell)
2
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 8
2
Good Morning
2
10 reps
RPE 8
3
Skull Crusher (Dumbbell)
2
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 8
2
Good Morning
2
10 reps
RPE 8
3
Skull Crusher (Dumbbell)
2
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
10 reps
RPE 8
2
Good Morning
2
10 reps
RPE 8
3
Skull Crusher (Dumbbell)
2
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
10 reps
RPE 10
2
Pull-Up (Assisted)
2
10 reps
RPE 10
3
Bench Press (Barbell)
2
10 reps
RPE 7
4
Incline Bench Press (Dumbbell)
2
10 reps
RPE 7
5
Upright Row (Cable)
2
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
10 reps
RPE 10
2
Pull-Up (Assisted)
2
10 reps
RPE 10
3
Bench Press (Barbell)
2
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
5
Upright Row (Cable)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
10 reps
RPE 10
2
Pull-Up (Assisted)
2
10 reps
RPE 10
3
Bench Press (Barbell)
2
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
5
Upright Row (Cable)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
10 reps
RPE 10
2
Pull-Up (Assisted)
2
10 reps
RPE 10
3
Bench Press (Barbell)
2
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
5
Upright Row (Cable)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
10 reps
RPE 10
2
Pull-Up (Assisted)
2
10 reps
RPE 10
3
Bench Press (Barbell)
2
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
5
Upright Row (Cable)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
10 reps
RPE 10
2
Pull-Up (Assisted)
2
10 reps
RPE 10
3
Bench Press (Barbell)
2
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
5
Upright Row (Cable)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
10 reps
RPE 10
2
Pull-Up (Assisted)
2
10 reps
RPE 10
3
Bench Press (Barbell)
2
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
5
Upright Row (Cable)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
10 reps
RPE 10
2
Pull-Up (Assisted)
2
10 reps
RPE 10
3
Bench Press (Barbell)
2
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
5
Upright Row (Cable)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
10 reps
RPE 10
2
Pull-Up (Assisted)
2
10 reps
RPE 10
3
Bench Press (Barbell)
2
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
5
Upright Row (Cable)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
10 reps
RPE 10
2
Pull-Up (Assisted)
2
10 reps
RPE 10
3
Bench Press (Barbell)
2
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
5
Upright Row (Cable)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
10 reps
RPE 10
2
Pull-Up (Assisted)
2
10 reps
RPE 10
3
Bench Press (Barbell)
2
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
5
Upright Row (Cable)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
10 reps
RPE 10
2
Pull-Up (Assisted)
2
10 reps
RPE 10
3
Bench Press (Barbell)
2
10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
2
10 reps
RPE 8
5
Upright Row (Cable)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
15 reps
RPE 7
2
Tricep Pushdown (Cable)
2
15 reps
RPE 7
3
Leg Curl
2
12 reps
RPE 7
4
Leg Press
2
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
15 reps
RPE 8
2
Tricep Pushdown (Cable)
2
15 reps
RPE 8
3
Leg Curl
2
12 reps
RPE 8
4
Leg Press
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
15 reps
RPE 8
2
Tricep Pushdown (Cable)
2
15 reps
RPE 8
3
Leg Curl
2
12 reps
RPE 8
4
Leg Press
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
15 reps
RPE 8
2
Tricep Pushdown (Cable)
2
15 reps
RPE 8
3
Leg Curl
2
12 reps
RPE 8
4
Leg Press
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
15 reps
RPE 8
2
Tricep Pushdown (Cable)
2
15 reps
RPE 8
3
Leg Curl
2
12 reps
RPE 8
4
Leg Press
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
15 reps
RPE 8
2
Tricep Pushdown (Cable)
2
15 reps
RPE 8
3
Leg Curl
2
12 reps
RPE 8
4
Leg Press
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
15 reps
RPE 8
2
Tricep Pushdown (Cable)
2
15 reps
RPE 8
3
Leg Curl
2
12 reps
RPE 8
4
Leg Press
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
15 reps
RPE 8
2
Tricep Pushdown (Cable)
2
15 reps
RPE 8
3
Leg Curl
2
12 reps
RPE 8
4
Leg Press
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
15 reps
RPE 8
2
Tricep Pushdown (Cable)
2
15 reps
RPE 8
3
Leg Curl
2
12 reps
RPE 8
4
Leg Press
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
15 reps
RPE 8
2
Tricep Pushdown (Cable)
2
15 reps
RPE 8
3
Leg Curl
2
12 reps
RPE 8
4
Leg Press
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
15 reps
RPE 8
2
Tricep Pushdown (Cable)
2
15 reps
RPE 8
3
Leg Curl
2
12 reps
RPE 8
4
Leg Press
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
15 reps
RPE 8
2
Tricep Pushdown (Cable)
2
15 reps
RPE 8
3
Leg Curl
2
12 reps
RPE 8
4
Leg Press
2
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cross-Body One-Arm Laterals
2
15 reps
RPE 7
2
Y Raise
2
15 reps
RPE 7
3
Parallel Pulldowns
2
15 reps
RPE 7
4
Lat Prayer
2
15 reps
RPE 7
5
Deficit Push Up
2
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cross-Body One-Arm Laterals
2
15 reps
RPE 8
2
Y Raise
2
15 reps
RPE 8
3
Parallel Pulldowns
2
15 reps
RPE 8
4
Lat Prayer
2
15 reps
RPE 8
5
Deficit Push Up
2
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cross-Body One-Arm Laterals
2
15 reps
RPE 8
2
Y Raise
2
15 reps
RPE 8
3
Parallel Pulldowns
2
15 reps
RPE 8
4
Lat Prayer
2
15 reps
RPE 8
5
Deficit Push Up
2
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cross-Body One-Arm Laterals
2
15 reps
RPE 8
2
Y Raise
2
15 reps
RPE 8
3
Parallel Pulldowns
2
15 reps
RPE 8
4
Lat Prayer
2
15 reps
RPE 8
5
Deficit Push Up
2
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cross-Body One-Arm Laterals
2
15 reps
RPE 8
2
Y Raise
2
15 reps
RPE 8
3
Parallel Pulldowns
2
15 reps
RPE 8
4
Lat Prayer
2
15 reps
RPE 8
5
Deficit Push Up
2
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cross-Body One-Arm Laterals
2
15 reps
RPE 8
2
Y Raise
2
15 reps
RPE 8
3
Parallel Pulldowns
2
15 reps
RPE 8
4
Lat Prayer
2
15 reps
RPE 8
5
Deficit Push Up
2
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cross-Body One-Arm Laterals
2
15 reps
RPE 8
2
Y Raise
2
15 reps
RPE 8
3
Parallel Pulldowns
2
15 reps
RPE 8
4
Lat Prayer
2
15 reps
RPE 8
5
Deficit Push Up
2
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cross-Body One-Arm Laterals
2
15 reps
RPE 8
2
Y Raise
2
15 reps
RPE 8
3
Parallel Pulldowns
2
15 reps
RPE 8
4
Lat Prayer
2
15 reps
RPE 8
5
Deficit Push Up
2
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cross-Body One-Arm Laterals
2
15 reps
RPE 8
2
Y Raise
2
15 reps
RPE 8
3
Parallel Pulldowns
2
15 reps
RPE 8
4
Lat Prayer
2
15 reps
RPE 8
5
Deficit Push Up
2
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cross-Body One-Arm Laterals
2
15 reps
RPE 8
2
Y Raise
2
15 reps
RPE 8
3
Parallel Pulldowns
2
15 reps
RPE 8
4
Lat Prayer
2
15 reps
RPE 8
5
Deficit Push Up
2
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cross-Body One-Arm Laterals
2
15 reps
RPE 8
2
Y Raise
2
15 reps
RPE 8
3
Parallel Pulldowns
2
15 reps
RPE 8
4
Lat Prayer
2
15 reps
RPE 8
5
Deficit Push Up
2
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cross-Body One-Arm Laterals
2
15 reps
RPE 8
2
Y Raise
2
15 reps
RPE 8
3
Parallel Pulldowns
2
15 reps
RPE 8
4
Lat Prayer
2
15 reps
RPE 8
5
Deficit Push Up
2
20 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
10 Reps
@7
2
Chest Fly (Dumbbell)
2 Sets
12 Reps
@7
3
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@7
4
Upright Row (Dumbbell)
2 Sets
10 Reps
@7
5
Seated Row (Machine)
2 Sets
10 Reps
@7
Day 2
1
Squat (Barbell)
2 Sets
10 Reps
@7
2
Good Morning
2 Sets
10 Reps
@7
3
Skull Crusher (Dumbbell)
2 Sets
12 Reps
@7
4
Bicep Curl (Dumbbell)
2 Sets
12 Reps
@7
Day 3
1
Pull-Up (Weighted)
2 Sets
10 Reps
@10
2
Pull-Up (Assisted)
2 Sets
10 Reps
@10
3
Bench Press (Barbell)
2 Sets
10 Reps
@7
4
Incline Bench Press (Dumbbell)
2 Sets
10 Reps
@7
5
Upright Row (Cable)
2 Sets
12 Reps
@7
Day 4
1
Bicep Curl (Cable)
2 Sets
15 Reps
@7
2
Tricep Pushdown (Cable)
2 Sets
15 Reps
@7
3
Leg Curl
2 Sets
12 Reps
@7
4
Leg Press
2 Sets
12 Reps
@7
Day 5
1
Cross-Body One-Arm Laterals
2 Sets
15 Reps
@7
2
Y Raise
2 Sets
15 Reps
@7
3
Parallel Pulldowns
2 Sets
15 Reps
@7
4
Lat Prayer
2 Sets
15 Reps
@7
5
Deficit Push Up
2 Sets
20 Reps
@10