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Y3T JB용(등,어깨)

by Gamkuel
7 athletes joined

Program Description

파워빌딩 개념에 Y3T 접목 시켜 강도 조절 가능한 입맛대로 쳐묵쳐묵 하는 베스킨라빈스 프로그램

Program Overview

  • Level
    Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    3 weeks
  • Time Per Workout
    80 minutes
  • Created
    Nov 16, 2024 12:21
  • Last Edited
    Jun 30, 2025 08:02

Summary

Unleash your upper body potential with the Y3T JB용(등,어깨) program, a focused 3-week journey designed for serious lifters. This 5-day-a-week regimen targets your back and shoulders with a variety of effective exercises, including Single Arm High Rows and Seated Military Presses, ensuring balanced muscle development and strength gains. With a mix of cable and machine workouts, you'll refine your form while pushing your limits. Get ready to sculpt a powerful upper body and elevate your training game!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
15.5%
Middle Delts
13.5%
Front Delts
12.2%
Lats
10.9%
Triceps
10%
Rear Delts
8.2%
Biceps
7.7%
Chest
5.7%
Quadriceps
4.4%
Hamstrings
4.2%
Glutes
3.2%
Abs
1.2%
Lower Back
1.2%
Abductors
1.2%
Forearms
0.8%
Adductors
0.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
2
15 reps
-
2
Face Pull
2
15 reps
-
3
Front PullDwon
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Single Arm Iso Row
3
8 reps
-
6
Lat Pulldown (Close Grip)
3
8 reps
-
7
Seated Military Press (Smith Machine)
3
8 reps
-
8
Shoulder Press (Machine)
3
15 reps
-
9
Lateral Raise (Machine)
3
20 reps
-
10
Rear Delt Fly (Machine)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
2
15 reps
-
2
Face Pull
2
15 reps
-
3
Front PullDwon
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Single Arm Iso Row
3
8 reps
-
6
Lat Pulldown (Close Grip)
3
8 reps
-
7
Seated Military Press (Smith Machine)
3
8 reps
-
8
Shoulder Press (Machine)
3
15 reps
-
9
Lateral Raise (Machine)
3
20 reps
-
10
Rear Delt Fly (Machine)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
2
15 reps
-
2
Face Pull
2
15 reps
-
3
Front PullDwon
3
8 reps
-
4
Seated Row (Cable)
3
8 reps
-
5
Single Arm Iso Row
3
8 reps
-
6
Lat Pulldown (Close Grip)
3
8 reps
-
7
Seated Military Press (Smith Machine)
3
8 reps
-
8
Shoulder Press (Machine)
3
15 reps
-
9
Lateral Raise (Machine)
3
20 reps
-
10
Rear Delt Fly (Machine)
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
20 reps
-
2
Squat (Barbell)
3
8 reps
-
3
Leg Press (45 Degrees)
3
8 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Leg Curl
3
8 reps
-
7
Romanian Deadlift (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
20 reps
-
2
Leg Extension
3
15 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Hack Squat
2
15 reps
-
5
Leg Curl
3
15 reps
-
6
Romanian Deadlift (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
2
20 reps
-
2
Leg Extension
3
20 reps
-
3
Leg Press (45 Degrees)
3
20 reps
-
4
Hack Squat
2
25 reps
-
5
Leg Curl
3
20 reps
-
6
Romanian Deadlift (Dumbbell)
2
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
20 reps
-
2
Seated Military Press (Smith Machine)
3
8 reps
-
3
Shoulder Press (Machine)
3
15 reps
-
4
Lateral Raise (Machine)
3
20 reps
-
5
Lateral Raise (Cable)
3
20 reps
-
6
Face Pull
3
20 reps
-
7
Seated Dip (Machine)
3
15 reps
-
8
Tricep Extension (Cable)
3
15 reps
-
9
Tricep Pushdown (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
20 reps
-
2
Seated Military Press (Smith Machine)
3
8 reps
-
3
Shoulder Press (Machine)
3
15 reps
-
4
Lateral Raise (Machine)
3
20 reps
-
5
Lateral Raise (Cable)
3
20 reps
-
6
Face Pull
3
20 reps
-
7
Seated Dip (Machine)
3
15 reps
-
8
Tricep Extension (Cable)
3
15 reps
-
9
Tricep Pushdown (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
2
20 reps
-
2
Seated Military Press (Smith Machine)
3
8 reps
-
3
Shoulder Press (Machine)
3
15 reps
-
4
Lateral Raise (Machine)
3
20 reps
-
5
Lateral Raise (Cable)
3
20 reps
-
6
Face Pull
3
20 reps
-
7
Seated Dip (Machine)
3
15 reps
-
8
Tricep Extension (Cable)
3
15 reps
-
9
Tricep Pushdown (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
2
15 reps
-
2
Face Pull
2
15 reps
-
3
Front PullDwon
3
15 reps
-
4
Chest Supported Row (Machine)
3
15 reps
-
5
T-Bar Row
3
15 reps
-
6
Seated Row (Cable)
3
15 reps
-
7
Bicep Curl (Machine)
3
15 reps
-
8
Hammer Curl
3
15 reps
-
9
Incline Curl (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
2
15 reps
-
2
Face Pull
2
15 reps
-
3
Front PullDwon
3
15 reps
-
4
Chest Supported Row (Machine)
3
15 reps
-
5
T-Bar Row
3
15 reps
-
6
Seated Row (Cable)
3
15 reps
-
7
Bicep Curl (Machine)
3
15 reps
-
8
Hammer Curl
3
15 reps
-
9
Incline Curl (Dumbbell)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
2
15 reps
-
2
Face Pull
2
15 reps
-
3
Front PullDwon
3
15 reps
-
4
Chest Supported Row (Machine)
3
15 reps
-
5
T-Bar Row
3
15 reps
-
6
Seated Row (Cable)
3
15 reps
-
7
Bicep Curl (Machine)
3
15 reps
-
8
Hammer Curl
3
15 reps
-
9
Incline Curl (Dumbbell)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
15 reps
-
2
Face Pull
2
15 reps
-
3
Incline Bench Press (Smith Machine)
3
8 reps
-
4
Incline Chest Press (Machine)
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
6
Lateral Raise (Machine)
3
20 reps
-
7
Lateral Raise (Cable)
3
20 reps
-
8
Seated Shoulder Press (Dumbbell)
3
15 reps
-
9
Rear Delt Fly (Cable)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
15 reps
-
2
Face Pull
2
15 reps
-
3
Incline Bench Press (Smith Machine)
3
8 reps
-
4
Incline Chest Press (Machine)
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
6
Lateral Raise (Machine)
3
20 reps
-
7
Lateral Raise (Cable)
3
20 reps
-
8
Seated Shoulder Press (Dumbbell)
3
15 reps
-
9
Rear Delt Fly (Cable)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Cable)
2
15 reps
-
2
Face Pull
2
15 reps
-
3
Incline Bench Press (Smith Machine)
3
8 reps
-
4
Incline Chest Press (Machine)
3
15 reps
-
5
Chest Press (Machine)
3
15 reps
-
6
Lateral Raise (Machine)
3
20 reps
-
7
Lateral Raise (Cable)
3
20 reps
-
8
Seated Shoulder Press (Dumbbell)
3
15 reps
-
9
Rear Delt Fly (Cable)
3
20 reps
-
Week 1
1 / 3 Weeks
Day 1
1
Single Arm High Row (Cable)
2 Sets
15 Reps
-
2
Face Pull
2 Sets
15 Reps
-
3
Front PullDwon
3 Sets
8 Reps
-
4
Seated Row (Cable)
3 Sets
8 Reps
-
5
Single Arm Iso Row
3 Sets
8 Reps
-
6
Lat Pulldown (Close Grip)
3 Sets
8 Reps
-
7
Seated Military Press (Smith Machine)
3 Sets
8 Reps
-
8
Shoulder Press (Machine)
3 Sets
15 Reps
-
9
Lateral Raise (Machine)
3 Sets
20 Reps
-
10
Rear Delt Fly (Machine)
3 Sets
20 Reps
-
Day 2
1
Hip Abductor (Machine)
2 Sets
20 Reps
-
2
Squat (Barbell)
3 Sets
8 Reps
-
3
Leg Press (45 Degrees)
3 Sets
8 Reps
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
-
5
Leg Extension
3 Sets
8 Reps
-
6
Leg Curl
3 Sets
8 Reps
-
7
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
-
Day 3
1
Rear Delt Fly (Cable)
2 Sets
20 Reps
-
2
Seated Military Press (Smith Machine)
3 Sets
8 Reps
-
3
Shoulder Press (Machine)
3 Sets
15 Reps
-
4
Lateral Raise (Machine)
3 Sets
20 Reps
-
5
Lateral Raise (Cable)
3 Sets
20 Reps
-
6
Face Pull
3 Sets
20 Reps
-
7
Seated Dip (Machine)
3 Sets
15 Reps
-
8
Tricep Extension (Cable)
3 Sets
15 Reps
-
9
Tricep Pushdown (Cable)
3 Sets
15 Reps
-
Day 4
1
Single Arm High Row (Cable)
2 Sets
15 Reps
-
2
Face Pull
2 Sets
15 Reps
-
3
Front PullDwon
3 Sets
15 Reps
-
4
Chest Supported Row (Machine)
3 Sets
15 Reps
-
5
T-Bar Row
3 Sets
15 Reps
-
6
Seated Row (Cable)
3 Sets
15 Reps
-
7
Bicep Curl (Machine)
3 Sets
15 Reps
-
8
Hammer Curl
3 Sets
15 Reps
-
9
Incline Curl (Dumbbell)
3 Sets
15 Reps
-
Day 5
1
Chest Fly (Cable)
2 Sets
15 Reps
-
2
Face Pull
2 Sets
15 Reps
-
3
Incline Bench Press (Smith Machine)
3 Sets
8 Reps
-
4
Incline Chest Press (Machine)
3 Sets
15 Reps
-
5
Chest Press (Machine)
3 Sets
15 Reps
-
6
Lateral Raise (Machine)
3 Sets
20 Reps
-
7
Lateral Raise (Cable)
3 Sets
20 Reps
-
8
Seated Shoulder Press (Dumbbell)
3 Sets
15 Reps
-
9
Rear Delt Fly (Cable)
3 Sets
20 Reps
-