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BoostcampPNG

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
    Jul 23, 2024 06:11
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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