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Dragon slayer program

by Jomo H.

Program Description

Build the shoulders, arms, and upper back. Neck development will also be prioritized. Upper chest will be trained but not as much as upper back. Intermediate program intended to push a good physique to a great physique. Look more intimidating and formidable while prioritizing antiquated aesthetics.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 23, 2024 05:39
  • Last Edited
    Jun 18, 2025 11:36

Summary

Unleash your inner warrior with the 12-week Dragon Slayer Program, designed to transform your physique and build strength. This 5-day-a-week regimen combines supersets and targeted exercises to maximize muscle engagement and boost endurance. With a focus on compound movements and isolation techniques, you'll forge a powerful upper body while enhancing your overall fitness. Prepare to conquer your goals and emerge stronger than ever!
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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
Lateral Raise (Dumbbell)
3
20 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Pullover (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3A
Overhead Press (Dumbbell)
3
10 reps
-
3B
Chin-Up (Weighted)
3
12 reps
-
4A
Tricep Extension (Dumbbell)
3
12 reps
-
4B
Neck Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Pullover (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3A
Overhead Press (Dumbbell)
3
10 reps
-
3B
Chin-Up (Weighted)
3
12 reps
-
4A
Tricep Extension (Dumbbell)
3
12 reps
-
4B
Neck Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Pullover (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3A
Overhead Press (Dumbbell)
3
10 reps
-
3B
Chin-Up (Weighted)
3
12 reps
-
4A
Tricep Extension (Dumbbell)
3
12 reps
-
4B
Neck Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Pullover (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3A
Overhead Press (Dumbbell)
3
10 reps
-
3B
Chin-Up (Weighted)
3
12 reps
-
4A
Tricep Extension (Dumbbell)
3
12 reps
-
4B
Neck Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Pullover (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3A
Overhead Press (Dumbbell)
3
10 reps
-
3B
Chin-Up (Weighted)
3
12 reps
-
4A
Tricep Extension (Dumbbell)
3
12 reps
-
4B
Neck Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Pullover (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3A
Overhead Press (Dumbbell)
3
10 reps
-
3B
Chin-Up (Weighted)
3
12 reps
-
4A
Tricep Extension (Dumbbell)
3
12 reps
-
4B
Neck Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Pullover (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3A
Overhead Press (Dumbbell)
3
10 reps
-
3B
Chin-Up (Weighted)
3
12 reps
-
4A
Tricep Extension (Dumbbell)
3
12 reps
-
4B
Neck Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Pullover (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3A
Overhead Press (Dumbbell)
3
10 reps
-
3B
Chin-Up (Weighted)
3
12 reps
-
4A
Tricep Extension (Dumbbell)
3
12 reps
-
4B
Neck Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Pullover (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3A
Overhead Press (Dumbbell)
3
10 reps
-
3B
Chin-Up (Weighted)
3
12 reps
-
4A
Tricep Extension (Dumbbell)
3
12 reps
-
4B
Neck Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Pullover (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3A
Overhead Press (Dumbbell)
3
10 reps
-
3B
Chin-Up (Weighted)
3
12 reps
-
4A
Tricep Extension (Dumbbell)
3
12 reps
-
4B
Neck Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Pullover (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3A
Overhead Press (Dumbbell)
3
10 reps
-
3B
Chin-Up (Weighted)
3
12 reps
-
4A
Tricep Extension (Dumbbell)
3
12 reps
-
4B
Neck Curl
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Pullover (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3A
Overhead Press (Dumbbell)
3
10 reps
-
3B
Chin-Up (Weighted)
3
12 reps
-
4A
Tricep Extension (Dumbbell)
3
12 reps
-
4B
Neck Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
One Arm Bent Over Row
4
10 reps
-
1B
Shrug (Dumbbell)
4
10 reps
-
2A
Pull-Up (Weighted)
3
12 reps
-
2B
Hammer Curl
3
10 reps
-
3A
Bicep Curl (Dumbbell)
3
12 reps
-
3B
Neck Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
One Arm Bent Over Row
4
10 reps
-
1B
Shrug (Dumbbell)
4
10 reps
-
2A
Pull-Up (Weighted)
3
12 reps
-
2B
Hammer Curl
3
10 reps
-
3A
Bicep Curl (Dumbbell)
3
12 reps
-
3B
Neck Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
One Arm Bent Over Row
4
10 reps
-
1B
Shrug (Dumbbell)
4
10 reps
-
2A
Pull-Up (Weighted)
3
12 reps
-
2B
Hammer Curl
3
10 reps
-
3A
Bicep Curl (Dumbbell)
3
12 reps
-
3B
Neck Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
One Arm Bent Over Row
4
10 reps
-
1B
Shrug (Dumbbell)
4
10 reps
-
2A
Pull-Up (Weighted)
3
12 reps
-
2B
Hammer Curl
3
10 reps
-
3A
Bicep Curl (Dumbbell)
3
12 reps
-
3B
Neck Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
One Arm Bent Over Row
4
10 reps
-
1B
Shrug (Dumbbell)
4
10 reps
-
2A
Pull-Up (Weighted)
3
12 reps
-
2B
Hammer Curl
3
10 reps
-
3A
Bicep Curl (Dumbbell)
3
12 reps
-
3B
Neck Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
One Arm Bent Over Row
4
10 reps
-
1B
Shrug (Dumbbell)
4
10 reps
-
2A
Pull-Up (Weighted)
3
12 reps
-
2B
Hammer Curl
3
10 reps
-
3A
Bicep Curl (Dumbbell)
3
12 reps
-
3B
Neck Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
One Arm Bent Over Row
4
10 reps
-
1B
Shrug (Dumbbell)
4
10 reps
-
2A
Pull-Up (Weighted)
3
12 reps
-
2B
Hammer Curl
3
10 reps
-
3A
Bicep Curl (Dumbbell)
3
12 reps
-
3B
Neck Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
One Arm Bent Over Row
4
10 reps
-
1B
Shrug (Dumbbell)
4
10 reps
-
2A
Pull-Up (Weighted)
3
12 reps
-
2B
Hammer Curl
3
10 reps
-
3A
Bicep Curl (Dumbbell)
3
12 reps
-
3B
Neck Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
One Arm Bent Over Row
4
10 reps
-
1B
Shrug (Dumbbell)
4
10 reps
-
2A
Pull-Up (Weighted)
3
12 reps
-
2B
Hammer Curl
3
10 reps
-
3A
Bicep Curl (Dumbbell)
3
12 reps
-
3B
Neck Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
One Arm Bent Over Row
4
10 reps
-
1B
Shrug (Dumbbell)
4
10 reps
-
2A
Pull-Up (Weighted)
3
12 reps
-
2B
Hammer Curl
3
10 reps
-
3A
Bicep Curl (Dumbbell)
3
12 reps
-
3B
Neck Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
One Arm Bent Over Row
4
10 reps
-
1B
Shrug (Dumbbell)
4
10 reps
-
2A
Pull-Up (Weighted)
3
12 reps
-
2B
Hammer Curl
3
10 reps
-
3A
Bicep Curl (Dumbbell)
3
12 reps
-
3B
Neck Extension
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
One Arm Bent Over Row
4
10 reps
-
1B
Shrug (Dumbbell)
4
10 reps
-
2A
Pull-Up (Weighted)
3
12 reps
-
2B
Hammer Curl
3
10 reps
-
3A
Bicep Curl (Dumbbell)
3
12 reps
-
3B
Neck Extension
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
-
2A
Bicep Curl (Dumbbell)
4
10 reps
-
2B
Skull Crusher (Dumbbell)
4
10 reps
-
3A
Bench Press (Dumbbell)
3
12 reps
-
3B
Hammer Curl
3
12 reps
-
3C
Shrug (Dumbbell)
3
10 reps
-
4A
Seated Overhead Press (Dumbbell)
3
10 reps
-
4B
Neck Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
-
2A
Bicep Curl (Dumbbell)
4
10 reps
-
2B
Skull Crusher (Dumbbell)
4
10 reps
-
3A
Bench Press (Dumbbell)
3
12 reps
-
3B
Hammer Curl
3
12 reps
-
3C
Shrug (Dumbbell)
3
10 reps
-
4A
Seated Overhead Press (Dumbbell)
3
10 reps
-
4B
Neck Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
-
2A
Bicep Curl (Dumbbell)
4
10 reps
-
2B
Skull Crusher (Dumbbell)
4
10 reps
-
3A
Bench Press (Dumbbell)
3
12 reps
-
3B
Hammer Curl
3
12 reps
-
3C
Shrug (Dumbbell)
3
10 reps
-
4A
Seated Overhead Press (Dumbbell)
3
10 reps
-
4B
Neck Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
-
2A
Bicep Curl (Dumbbell)
4
10 reps
-
2B
Skull Crusher (Dumbbell)
4
10 reps
-
3A
Bench Press (Dumbbell)
3
12 reps
-
3B
Hammer Curl
3
12 reps
-
3C
Shrug (Dumbbell)
3
10 reps
-
4A
Seated Overhead Press (Dumbbell)
3
10 reps
-
4B
Neck Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
-
2A
Bicep Curl (Dumbbell)
4
10 reps
-
2B
Skull Crusher (Dumbbell)
4
10 reps
-
3A
Bench Press (Dumbbell)
3
12 reps
-
3B
Hammer Curl
3
12 reps
-
3C
Shrug (Dumbbell)
3
10 reps
-
4A
Seated Overhead Press (Dumbbell)
3
10 reps
-
4B
Neck Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
-
2A
Bicep Curl (Dumbbell)
4
10 reps
-
2B
Skull Crusher (Dumbbell)
4
10 reps
-
3A
Bench Press (Dumbbell)
3
12 reps
-
3B
Hammer Curl
3
12 reps
-
3C
Shrug (Dumbbell)
3
10 reps
-
4A
Seated Overhead Press (Dumbbell)
3
10 reps
-
4B
Neck Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
-
2A
Bicep Curl (Dumbbell)
4
10 reps
-
2B
Skull Crusher (Dumbbell)
4
10 reps
-
3A
Bench Press (Dumbbell)
3
12 reps
-
3B
Hammer Curl
3
12 reps
-
3C
Shrug (Dumbbell)
3
10 reps
-
4A
Seated Overhead Press (Dumbbell)
3
10 reps
-
4B
Neck Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
-
2A
Bicep Curl (Dumbbell)
4
10 reps
-
2B
Skull Crusher (Dumbbell)
4
10 reps
-
3A
Bench Press (Dumbbell)
3
12 reps
-
3B
Hammer Curl
3
12 reps
-
3C
Shrug (Dumbbell)
3
10 reps
-
4A
Seated Overhead Press (Dumbbell)
3
10 reps
-
4B
Neck Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
-
2A
Bicep Curl (Dumbbell)
4
10 reps
-
2B
Skull Crusher (Dumbbell)
4
10 reps
-
3A
Bench Press (Dumbbell)
3
12 reps
-
3B
Hammer Curl
3
12 reps
-
3C
Shrug (Dumbbell)
3
10 reps
-
4A
Seated Overhead Press (Dumbbell)
3
10 reps
-
4B
Neck Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
-
2A
Bicep Curl (Dumbbell)
4
10 reps
-
2B
Skull Crusher (Dumbbell)
4
10 reps
-
3A
Bench Press (Dumbbell)
3
12 reps
-
3B
Hammer Curl
3
12 reps
-
3C
Shrug (Dumbbell)
3
10 reps
-
4A
Seated Overhead Press (Dumbbell)
3
10 reps
-
4B
Neck Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
-
2A
Bicep Curl (Dumbbell)
4
10 reps
-
2B
Skull Crusher (Dumbbell)
4
10 reps
-
3A
Bench Press (Dumbbell)
3
12 reps
-
3B
Hammer Curl
3
12 reps
-
3C
Shrug (Dumbbell)
3
10 reps
-
4A
Seated Overhead Press (Dumbbell)
3
10 reps
-
4B
Neck Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
-
2A
Bicep Curl (Dumbbell)
4
10 reps
-
2B
Skull Crusher (Dumbbell)
4
10 reps
-
3A
Bench Press (Dumbbell)
3
12 reps
-
3B
Hammer Curl
3
12 reps
-
3C
Shrug (Dumbbell)
3
10 reps
-
4A
Seated Overhead Press (Dumbbell)
3
10 reps
-
4B
Neck Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Pullover (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3A
Overhead Press (Dumbbell)
3
10 reps
-
3B
Chin-Up (Weighted)
3
12 reps
-
4A
Tricep Extension (Dumbbell)
3
12 reps
-
4B
Neck Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Pullover (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3A
Overhead Press (Dumbbell)
3
10 reps
-
3B
Chin-Up (Weighted)
3
12 reps
-
4A
Tricep Extension (Dumbbell)
3
12 reps
-
4B
Neck Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Pullover (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3A
Overhead Press (Dumbbell)
3
10 reps
-
3B
Chin-Up (Weighted)
3
12 reps
-
4A
Tricep Extension (Dumbbell)
3
12 reps
-
4B
Neck Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Pullover (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3A
Overhead Press (Dumbbell)
3
10 reps
-
3B
Chin-Up (Weighted)
3
12 reps
-
4A
Tricep Extension (Dumbbell)
3
12 reps
-
4B
Neck Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Pullover (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3A
Overhead Press (Dumbbell)
3
10 reps
-
3B
Chin-Up (Weighted)
3
12 reps
-
4A
Tricep Extension (Dumbbell)
3
12 reps
-
4B
Neck Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Pullover (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3A
Overhead Press (Dumbbell)
3
10 reps
-
3B
Chin-Up (Weighted)
3
12 reps
-
4A
Tricep Extension (Dumbbell)
3
12 reps
-
4B
Neck Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Pullover (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3A
Overhead Press (Dumbbell)
3
10 reps
-
3B
Chin-Up (Weighted)
3
12 reps
-
4A
Tricep Extension (Dumbbell)
3
12 reps
-
4B
Neck Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Pullover (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3A
Overhead Press (Dumbbell)
3
10 reps
-
3B
Chin-Up (Weighted)
3
12 reps
-
4A
Tricep Extension (Dumbbell)
3
12 reps
-
4B
Neck Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Pullover (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3A
Overhead Press (Dumbbell)
3
10 reps
-
3B
Chin-Up (Weighted)
3
12 reps
-
4A
Tricep Extension (Dumbbell)
3
12 reps
-
4B
Neck Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Pullover (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3A
Overhead Press (Dumbbell)
3
10 reps
-
3B
Chin-Up (Weighted)
3
12 reps
-
4A
Tricep Extension (Dumbbell)
3
12 reps
-
4B
Neck Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Pullover (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3A
Overhead Press (Dumbbell)
3
10 reps
-
3B
Chin-Up (Weighted)
3
12 reps
-
4A
Tricep Extension (Dumbbell)
3
12 reps
-
4B
Neck Curl
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
20 reps
-
2A
Incline Bench Press (Dumbbell)
4
12 reps
-
2B
Pullover (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
3A
Overhead Press (Dumbbell)
3
10 reps
-
3B
Chin-Up (Weighted)
3
12 reps
-
4A
Tricep Extension (Dumbbell)
3
12 reps
-
4B
Neck Curl
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
One Arm Bent Over Row
4
10 reps
-
1B
Shrug (Dumbbell)
4
10 reps
-
2A
Pull-Up (Weighted)
3
12 reps
-
2B
Hammer Curl
3
10 reps
-
3A
Bicep Curl (Dumbbell)
3
12 reps
-
3B
Neck Extension
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
One Arm Bent Over Row
4
10 reps
-
1B
Shrug (Dumbbell)
4
10 reps
-
2A
Pull-Up (Weighted)
3
12 reps
-
2B
Hammer Curl
3
10 reps
-
3A
Bicep Curl (Dumbbell)
3
12 reps
-
3B
Neck Extension
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
One Arm Bent Over Row
4
10 reps
-
1B
Shrug (Dumbbell)
4
10 reps
-
2A
Pull-Up (Weighted)
3
12 reps
-
2B
Hammer Curl
3
10 reps
-
3A
Bicep Curl (Dumbbell)
3
12 reps
-
3B
Neck Extension
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
One Arm Bent Over Row
4
10 reps
-
1B
Shrug (Dumbbell)
4
10 reps
-
2A
Pull-Up (Weighted)
3
12 reps
-
2B
Hammer Curl
3
10 reps
-
3A
Bicep Curl (Dumbbell)
3
12 reps
-
3B
Neck Extension
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
One Arm Bent Over Row
4
10 reps
-
1B
Shrug (Dumbbell)
4
10 reps
-
2A
Pull-Up (Weighted)
3
12 reps
-
2B
Hammer Curl
3
10 reps
-
3A
Bicep Curl (Dumbbell)
3
12 reps
-
3B
Neck Extension
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
One Arm Bent Over Row
4
10 reps
-
1B
Shrug (Dumbbell)
4
10 reps
-
2A
Pull-Up (Weighted)
3
12 reps
-
2B
Hammer Curl
3
10 reps
-
3A
Bicep Curl (Dumbbell)
3
12 reps
-
3B
Neck Extension
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
One Arm Bent Over Row
4
10 reps
-
1B
Shrug (Dumbbell)
4
10 reps
-
2A
Pull-Up (Weighted)
3
12 reps
-
2B
Hammer Curl
3
10 reps
-
3A
Bicep Curl (Dumbbell)
3
12 reps
-
3B
Neck Extension
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
One Arm Bent Over Row
4
10 reps
-
1B
Shrug (Dumbbell)
4
10 reps
-
2A
Pull-Up (Weighted)
3
12 reps
-
2B
Hammer Curl
3
10 reps
-
3A
Bicep Curl (Dumbbell)
3
12 reps
-
3B
Neck Extension
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
One Arm Bent Over Row
4
10 reps
-
1B
Shrug (Dumbbell)
4
10 reps
-
2A
Pull-Up (Weighted)
3
12 reps
-
2B
Hammer Curl
3
10 reps
-
3A
Bicep Curl (Dumbbell)
3
12 reps
-
3B
Neck Extension
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
One Arm Bent Over Row
4
10 reps
-
1B
Shrug (Dumbbell)
4
10 reps
-
2A
Pull-Up (Weighted)
3
12 reps
-
2B
Hammer Curl
3
10 reps
-
3A
Bicep Curl (Dumbbell)
3
12 reps
-
3B
Neck Extension
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
One Arm Bent Over Row
4
10 reps
-
1B
Shrug (Dumbbell)
4
10 reps
-
2A
Pull-Up (Weighted)
3
12 reps
-
2B
Hammer Curl
3
10 reps
-
3A
Bicep Curl (Dumbbell)
3
12 reps
-
3B
Neck Extension
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
One Arm Bent Over Row
4
10 reps
-
1B
Shrug (Dumbbell)
4
10 reps
-
2A
Pull-Up (Weighted)
3
12 reps
-
2B
Hammer Curl
3
10 reps
-
3A
Bicep Curl (Dumbbell)
3
12 reps
-
3B
Neck Extension
3
12 reps
-
Week 1
1 / 12 Weeks
Day 2
1A
One Arm Bent Over Row
4 Sets
10 Reps
-
1B
Shrug (Dumbbell)
4 Sets
10 Reps
-
2A
Pull-Up (Weighted)
3 Sets
12 Reps
-
2B
Hammer Curl
3 Sets
10 Reps
-
3A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
3B
Neck Extension
3 Sets
12 Reps
-
Day 3
1
Lateral Raise (Dumbbell)
3 Sets
20 Reps
-
2A
Bicep Curl (Dumbbell)
4 Sets
10 Reps
-
2B
Skull Crusher (Dumbbell)
4 Sets
10 Reps
-
3A
Bench Press (Dumbbell)
3 Sets
12 Reps
-
3B
Hammer Curl
3 Sets
12 Reps
-
3C
Shrug (Dumbbell)
3 Sets
10 Reps
-
4A
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
-
4B
Neck Curl
3 Sets
10 Reps
-
Day 1
1
Lateral Raise (Dumbbell)
3 Sets
20 Reps
-
2A
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
-
2B
Pullover (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
3A
Overhead Press (Dumbbell)
3 Sets
10 Reps
-
3B
Chin-Up (Weighted)
3 Sets
12 Reps
-
4A
Tricep Extension (Dumbbell)
3 Sets
12 Reps
-
4B
Neck Curl
3 Sets
12 Reps
-
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
20 Reps
-
2A
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
-
2B
Pullover (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
-
-
-
-
3A
Overhead Press (Dumbbell)
3 Sets
10 Reps
-
3B
Chin-Up (Weighted)
3 Sets
12 Reps
-
4A
Tricep Extension (Dumbbell)
3 Sets
12 Reps
-
4B
Neck Curl
3 Sets
12 Reps
-
Day 5
1A
One Arm Bent Over Row
4 Sets
10 Reps
-
1B
Shrug (Dumbbell)
4 Sets
10 Reps
-
2A
Pull-Up (Weighted)
3 Sets
12 Reps
-
2B
Hammer Curl
3 Sets
10 Reps
-
3A
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
3B
Neck Extension
3 Sets
12 Reps
-