Program Description
Veće rame veće ruke
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJun 10, 2024 01:44
- Last EditedJun 18, 2025 12:17
Summary
Embark on a transformative 12-week journey with the Ruke Rame program, designed for those ready to elevate their strength and physique. Committing to four days a week, you'll engage in a variety of targeted supersets that challenge your muscles and maximize growth. This program incorporates a mix of isolation and compound movements, ensuring a well-rounded approach to building strength and definition. With a focus on proper form and progressive overload, you'll see noticeable improvements in your strength and muscle tone. Get ready to push your limits and redefine your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Biceps
14%
Lats
10.9%
Upper Back
10.7%
Triceps
10.2%
Front Delts
9.3%
Middle Delts
8.8%
Abs
6.3%
Quadriceps
5.8%
Chest
5.3%
Hamstrings
4.2%
Forearms
3.9%
Rear Delts
3.9%
Glutes
3.7%
Lower Back
2.1%
Adductors
1.1%
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
1A
One Arm Lateral Raise (Cable)
3
8-10 reps
-
1B
Spider Curl
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
2
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
One Arm Lateral Raise (Cable)
3
8-10 reps
-
1B
Spider Curl
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
2
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
One Arm Lateral Raise (Cable)
3
8-10 reps
-
1B
Spider Curl
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
2
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
One Arm Lateral Raise (Cable)
3
8-10 reps
-
1B
Spider Curl
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
2
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
One Arm Lateral Raise (Cable)
3
8-10 reps
-
1B
Spider Curl
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
2
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
One Arm Lateral Raise (Cable)
3
8-10 reps
-
1B
Spider Curl
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
2
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
One Arm Lateral Raise (Cable)
3
8-10 reps
-
1B
Spider Curl
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
2
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
One Arm Lateral Raise (Cable)
3
8-10 reps
-
1B
Spider Curl
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
2
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
One Arm Lateral Raise (Cable)
3
8-10 reps
-
1B
Spider Curl
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
2
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
One Arm Lateral Raise (Cable)
3
8-10 reps
-
1B
Spider Curl
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
2
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
One Arm Lateral Raise (Cable)
3
8-10 reps
-
1B
Spider Curl
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
2
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
One Arm Lateral Raise (Cable)
3
8-10 reps
-
1B
Spider Curl
3
6-10 reps
-
2
Lateral Raise (Dumbbell)
2
8-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5
Hammer Curl
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
-
2
Lat Pulldown (Single Arm)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
6-10 reps
-
4
Reverse Abs Crunch (Bodyweight)
3
8-15 reps
-
5A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Barbell Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
-
2
Lat Pulldown (Single Arm)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
6-10 reps
-
4
Reverse Abs Crunch (Bodyweight)
3
8-15 reps
-
5A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Barbell Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
-
2
Lat Pulldown (Single Arm)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
6-10 reps
-
4
Reverse Abs Crunch (Bodyweight)
3
8-15 reps
-
5A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Barbell Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
-
2
Lat Pulldown (Single Arm)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
6-10 reps
-
4
Reverse Abs Crunch (Bodyweight)
3
8-15 reps
-
5A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Barbell Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
-
2
Lat Pulldown (Single Arm)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
6-10 reps
-
4
Reverse Abs Crunch (Bodyweight)
3
8-15 reps
-
5A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Barbell Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
-
2
Lat Pulldown (Single Arm)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
6-10 reps
-
4
Reverse Abs Crunch (Bodyweight)
3
8-15 reps
-
5A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Barbell Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
-
2
Lat Pulldown (Single Arm)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
6-10 reps
-
4
Reverse Abs Crunch (Bodyweight)
3
8-15 reps
-
5A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Barbell Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
-
2
Lat Pulldown (Single Arm)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
6-10 reps
-
4
Reverse Abs Crunch (Bodyweight)
3
8-15 reps
-
5A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Barbell Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
-
2
Lat Pulldown (Single Arm)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
6-10 reps
-
4
Reverse Abs Crunch (Bodyweight)
3
8-15 reps
-
5A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Barbell Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
-
2
Lat Pulldown (Single Arm)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
6-10 reps
-
4
Reverse Abs Crunch (Bodyweight)
3
8-15 reps
-
5A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Barbell Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
-
2
Lat Pulldown (Single Arm)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
6-10 reps
-
4
Reverse Abs Crunch (Bodyweight)
3
8-15 reps
-
5A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Barbell Row
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5-8 reps
-
2
Lat Pulldown (Single Arm)
3
6-10 reps
-
3
Skull Crusher (Barbell)
3
6-10 reps
-
4
Reverse Abs Crunch (Bodyweight)
3
8-15 reps
-
5A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
5B
Barbell Row
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3A
Reverse Nordic Curl
3
5-8 reps
-
3B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
4A
Slider Leg Curl
3
5-8 reps
-
4B
Wrist Curls
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3A
Reverse Nordic Curl
3
5-8 reps
-
3B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
4A
Slider Leg Curl
3
5-8 reps
-
4B
Wrist Curls
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3A
Reverse Nordic Curl
3
5-8 reps
-
3B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
4A
Slider Leg Curl
3
5-8 reps
-
4B
Wrist Curls
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3A
Reverse Nordic Curl
3
5-8 reps
-
3B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
4A
Slider Leg Curl
3
5-8 reps
-
4B
Wrist Curls
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3A
Reverse Nordic Curl
3
5-8 reps
-
3B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
4A
Slider Leg Curl
3
5-8 reps
-
4B
Wrist Curls
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3A
Reverse Nordic Curl
3
5-8 reps
-
3B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
4A
Slider Leg Curl
3
5-8 reps
-
4B
Wrist Curls
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3A
Reverse Nordic Curl
3
5-8 reps
-
3B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
4A
Slider Leg Curl
3
5-8 reps
-
4B
Wrist Curls
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3A
Reverse Nordic Curl
3
5-8 reps
-
3B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
4A
Slider Leg Curl
3
5-8 reps
-
4B
Wrist Curls
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3A
Reverse Nordic Curl
3
5-8 reps
-
3B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
4A
Slider Leg Curl
3
5-8 reps
-
4B
Wrist Curls
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3A
Reverse Nordic Curl
3
5-8 reps
-
3B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
4A
Slider Leg Curl
3
5-8 reps
-
4B
Wrist Curls
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3A
Reverse Nordic Curl
3
5-8 reps
-
3B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
4A
Slider Leg Curl
3
5-8 reps
-
4B
Wrist Curls
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3A
Reverse Nordic Curl
3
5-8 reps
-
3B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
4A
Slider Leg Curl
3
5-8 reps
-
4B
Wrist Curls
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
5-8 reps
-
3A
One Arm Lateral Raise (Cable)
2
8-10 reps
-
3B
Tricep Kickback
2
8-12 reps
-
4A
Alternating Dumbbell Curl
3
8-12 reps
-
4B
Rear Delt Row
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
5-8 reps
-
3A
One Arm Lateral Raise (Cable)
2
8-10 reps
-
3B
Tricep Kickback
2
8-12 reps
-
4A
Alternating Dumbbell Curl
3
8-12 reps
-
4B
Rear Delt Row
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
5-8 reps
-
3A
One Arm Lateral Raise (Cable)
2
8-10 reps
-
3B
Tricep Kickback
2
8-12 reps
-
4A
Alternating Dumbbell Curl
3
8-12 reps
-
4B
Rear Delt Row
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
5-8 reps
-
3A
One Arm Lateral Raise (Cable)
2
8-10 reps
-
3B
Tricep Kickback
2
8-12 reps
-
4A
Alternating Dumbbell Curl
3
8-12 reps
-
4B
Rear Delt Row
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
5-8 reps
-
3A
One Arm Lateral Raise (Cable)
2
8-10 reps
-
3B
Tricep Kickback
2
8-12 reps
-
4A
Alternating Dumbbell Curl
3
8-12 reps
-
4B
Rear Delt Row
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
5-8 reps
-
3A
One Arm Lateral Raise (Cable)
2
8-10 reps
-
3B
Tricep Kickback
2
8-12 reps
-
4A
Alternating Dumbbell Curl
3
8-12 reps
-
4B
Rear Delt Row
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
5-8 reps
-
3A
One Arm Lateral Raise (Cable)
2
8-10 reps
-
3B
Tricep Kickback
2
8-12 reps
-
4A
Alternating Dumbbell Curl
3
8-12 reps
-
4B
Rear Delt Row
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
5-8 reps
-
3A
One Arm Lateral Raise (Cable)
2
8-10 reps
-
3B
Tricep Kickback
2
8-12 reps
-
4A
Alternating Dumbbell Curl
3
8-12 reps
-
4B
Rear Delt Row
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
5-8 reps
-
3A
One Arm Lateral Raise (Cable)
2
8-10 reps
-
3B
Tricep Kickback
2
8-12 reps
-
4A
Alternating Dumbbell Curl
3
8-12 reps
-
4B
Rear Delt Row
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
5-8 reps
-
3A
One Arm Lateral Raise (Cable)
2
8-10 reps
-
3B
Tricep Kickback
2
8-12 reps
-
4A
Alternating Dumbbell Curl
3
8-12 reps
-
4B
Rear Delt Row
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
5-8 reps
-
3A
One Arm Lateral Raise (Cable)
2
8-10 reps
-
3B
Tricep Kickback
2
8-12 reps
-
4A
Alternating Dumbbell Curl
3
8-12 reps
-
4B
Rear Delt Row
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
-
2
Pull-Up (Bodyweight)
3
5-8 reps
-
3A
One Arm Lateral Raise (Cable)
2
8-10 reps
-
3B
Tricep Kickback
2
8-12 reps
-
4A
Alternating Dumbbell Curl
3
8-12 reps
-
4B
Rear Delt Row
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1A
One Arm Lateral Raise (Cable)3 Sets
8-10 Reps
-
1B
Spider Curl3 Sets
6-10 Reps
-
2
Lateral Raise (Dumbbell)2 Sets
8-10 Reps
-
3
Incline Bench Press (Dumbbell)3 Sets
6-10 Reps
-
4
Chest Fly (Cable)3 Sets
8-12 Reps
-
5
Hammer Curl3 Sets
6-10 Reps
-
Day 2
1
Pull-Up (Weighted)4 Sets
5-8 Reps
-
2
Lat Pulldown (Single Arm)3 Sets
6-10 Reps
-
3
Skull Crusher (Barbell)3 Sets
6-10 Reps
-
4
Reverse Abs Crunch (Bodyweight)3 Sets
8-15 Reps
-
5A
V-Handle Tricep Pushdown (Cable)3 Sets
8-12 Reps
-
5B
Barbell Row3 Sets
8-12 Reps
-
Day 3
1
Squat (Barbell)3 Sets
5-8 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
8-10 Reps
-
3A
Reverse Nordic Curl3 Sets
5-8 Reps
-
3B
Reverse Bicep Curl (EZ Bar)3 Sets
8-12 Reps
-
4A
Slider Leg Curl3 Sets
5-8 Reps
-
4B
Wrist Curls2 Sets
8-12 Reps
-
Day 4
1
Overhead Press (Barbell)3 Sets
6-10 Reps
-
2
Pull-Up (Bodyweight)3 Sets
5-8 Reps
-
3A
One Arm Lateral Raise (Cable)2 Sets
8-10 Reps
-
3B
Tricep Kickback2 Sets
8-12 Reps
-
4A
Alternating Dumbbell Curl3 Sets
8-12 Reps
-
4B
Rear Delt Row3 Sets
8-12 Reps
-