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Workout for the bruzz

by Ekbir S.
1 athletes joined

Program Description

To get massive

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 16, 2024 12:00
  • Last Edited
    Jun 18, 2025 07:59

Summary

Unleash your potential with the "Workout for the bruzz," a comprehensive 16-week program designed for serious lifters. Train five days a week, focusing on key muscle groups with targeted exercises like the Incline Bench Press and Deadlift. Each session is crafted to build strength and muscle definition, ensuring you push your limits while maintaining proper form. Equip yourself with the full gym experience and transform your physique one rep at a time!
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Pec Deck (Machine)
2
8-12 reps
-
4
Seated Row (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
4
10-15 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
4
10-15 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
4
10-15 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
4
10-15 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
4
10-15 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
4
10-15 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
4
10-15 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
4
10-15 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
4
10-15 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
4
10-15 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
4
10-15 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
4
10-15 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
4
10-15 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
4
10-15 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
4
10-15 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Press
3
6-10 reps
-
3
Leg Curl
3
8-12 reps
-
4
Leg Extension
4
10-15 reps
-
5
Seated Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
6-10 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
Preacher Curl (EZ Bar)
2
6-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Upright Row (Cable)
2
10-15 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
6-10 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
Preacher Curl (EZ Bar)
2
6-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Upright Row (Cable)
2
10-15 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
6-10 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
Preacher Curl (EZ Bar)
2
6-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Upright Row (Cable)
2
10-15 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
6-10 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
Preacher Curl (EZ Bar)
2
6-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Upright Row (Cable)
2
10-15 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
6-10 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
Preacher Curl (EZ Bar)
2
6-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Upright Row (Cable)
2
10-15 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
6-10 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
Preacher Curl (EZ Bar)
2
6-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Upright Row (Cable)
2
10-15 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
6-10 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
Preacher Curl (EZ Bar)
2
6-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Upright Row (Cable)
2
10-15 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
6-10 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
Preacher Curl (EZ Bar)
2
6-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Upright Row (Cable)
2
10-15 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
6-10 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
Preacher Curl (EZ Bar)
2
6-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Upright Row (Cable)
2
10-15 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
6-10 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
Preacher Curl (EZ Bar)
2
6-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Upright Row (Cable)
2
10-15 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
6-10 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
Preacher Curl (EZ Bar)
2
6-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Upright Row (Cable)
2
10-15 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
6-10 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
Preacher Curl (EZ Bar)
2
6-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Upright Row (Cable)
2
10-15 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
6-10 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
Preacher Curl (EZ Bar)
2
6-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Upright Row (Cable)
2
10-15 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
6-10 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
Preacher Curl (EZ Bar)
2
6-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Upright Row (Cable)
2
10-15 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
6-10 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
Preacher Curl (EZ Bar)
2
6-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Upright Row (Cable)
2
10-15 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
2
6-10 reps
-
2
Tricep Pushdown (Cable)
2
8-12 reps
-
3
Preacher Curl (EZ Bar)
2
6-12 reps
-
4
Overhead Tricep Extension (Cable)
2
8-12 reps
-
5
Upright Row (Cable)
2
10-15 reps
-
6
Reverse Pec Deck
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Standing Pullover (Cable)
2
10-15 reps
-
5
Shoulder Press (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Standing Pullover (Cable)
2
10-15 reps
-
5
Shoulder Press (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Standing Pullover (Cable)
2
10-15 reps
-
5
Shoulder Press (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Standing Pullover (Cable)
2
10-15 reps
-
5
Shoulder Press (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Standing Pullover (Cable)
2
10-15 reps
-
5
Shoulder Press (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Standing Pullover (Cable)
2
10-15 reps
-
5
Shoulder Press (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Standing Pullover (Cable)
2
10-15 reps
-
5
Shoulder Press (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Standing Pullover (Cable)
2
10-15 reps
-
5
Shoulder Press (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Standing Pullover (Cable)
2
10-15 reps
-
5
Shoulder Press (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Standing Pullover (Cable)
2
10-15 reps
-
5
Shoulder Press (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Standing Pullover (Cable)
2
10-15 reps
-
5
Shoulder Press (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Standing Pullover (Cable)
2
10-15 reps
-
5
Shoulder Press (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Standing Pullover (Cable)
2
10-15 reps
-
5
Shoulder Press (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Standing Pullover (Cable)
2
10-15 reps
-
5
Shoulder Press (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Standing Pullover (Cable)
2
10-15 reps
-
5
Shoulder Press (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
Seated Row (Cable)
3
6-10 reps
-
3
Chest Fly (Cable)
2
8-12 reps
-
4
Standing Pullover (Cable)
2
10-15 reps
-
5
Shoulder Press (Machine)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
6-10 reps
-
2
Tricep Rope Push Down (Cable)
2
10-15 reps
-
3
Hammer Curl
2
6-10 reps
-
4
Skull Crusher (Barbell)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
6-10 reps
-
2
Tricep Rope Push Down (Cable)
2
10-15 reps
-
3
Hammer Curl
2
6-10 reps
-
4
Skull Crusher (Barbell)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
6-10 reps
-
2
Tricep Rope Push Down (Cable)
2
10-15 reps
-
3
Hammer Curl
2
6-10 reps
-
4
Skull Crusher (Barbell)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
6-10 reps
-
2
Tricep Rope Push Down (Cable)
2
10-15 reps
-
3
Hammer Curl
2
6-10 reps
-
4
Skull Crusher (Barbell)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
6-10 reps
-
2
Tricep Rope Push Down (Cable)
2
10-15 reps
-
3
Hammer Curl
2
6-10 reps
-
4
Skull Crusher (Barbell)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
6-10 reps
-
2
Tricep Rope Push Down (Cable)
2
10-15 reps
-
3
Hammer Curl
2
6-10 reps
-
4
Skull Crusher (Barbell)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
6-10 reps
-
2
Tricep Rope Push Down (Cable)
2
10-15 reps
-
3
Hammer Curl
2
6-10 reps
-
4
Skull Crusher (Barbell)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
6-10 reps
-
2
Tricep Rope Push Down (Cable)
2
10-15 reps
-
3
Hammer Curl
2
6-10 reps
-
4
Skull Crusher (Barbell)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
6-10 reps
-
2
Tricep Rope Push Down (Cable)
2
10-15 reps
-
3
Hammer Curl
2
6-10 reps
-
4
Skull Crusher (Barbell)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
6-10 reps
-
2
Tricep Rope Push Down (Cable)
2
10-15 reps
-
3
Hammer Curl
2
6-10 reps
-
4
Skull Crusher (Barbell)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
6-10 reps
-
2
Tricep Rope Push Down (Cable)
2
10-15 reps
-
3
Hammer Curl
2
6-10 reps
-
4
Skull Crusher (Barbell)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
6-10 reps
-
2
Tricep Rope Push Down (Cable)
2
10-15 reps
-
3
Hammer Curl
2
6-10 reps
-
4
Skull Crusher (Barbell)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
6-10 reps
-
2
Tricep Rope Push Down (Cable)
2
10-15 reps
-
3
Hammer Curl
2
6-10 reps
-
4
Skull Crusher (Barbell)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
6-10 reps
-
2
Tricep Rope Push Down (Cable)
2
10-15 reps
-
3
Hammer Curl
2
6-10 reps
-
4
Skull Crusher (Barbell)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
6-10 reps
-
2
Tricep Rope Push Down (Cable)
2
10-15 reps
-
3
Hammer Curl
2
6-10 reps
-
4
Skull Crusher (Barbell)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
6-10 reps
-
2
Tricep Rope Push Down (Cable)
2
10-15 reps
-
3
Hammer Curl
2
6-10 reps
-
4
Skull Crusher (Barbell)
2
8-12 reps
-
5
Lateral Raise (Cable)
2
8-12 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
8-12 Reps
-
2
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
-
3
Pec Deck (Machine)
2 Sets
8-12 Reps
-
4
Seated Row (Cable)
2 Sets
6-10 Reps
-
Day 2
1
Deadlift (Barbell)
3 Sets
3-5 Reps
-
2
Leg Press
3 Sets
6-10 Reps
-
3
Leg Curl
3 Sets
8-12 Reps
-
4
Leg Extension
4 Sets
10-15 Reps
-
5
Seated Calf Raise
3 Sets
15-20 Reps
-
Day 3
1
Hammer Curl (Cable)
2 Sets
6-10 Reps
-
2
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
-
3
Preacher Curl (EZ Bar)
2 Sets
6-12 Reps
-
4
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
5
Upright Row (Cable)
2 Sets
10-15 Reps
-
6
Reverse Pec Deck
2 Sets
8-12 Reps
-
Day 4
1
Bench Press (Barbell)
3 Sets
4-8 Reps
-
2
Seated Row (Cable)
3 Sets
6-10 Reps
-
3
Chest Fly (Cable)
2 Sets
8-12 Reps
-
4
Standing Pullover (Cable)
2 Sets
10-15 Reps
-
5
Shoulder Press (Machine)
2 Sets
6-10 Reps
-
Day 5
1
Bicep Curl (Dumbbell)
2 Sets
6-10 Reps
-
2
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
-
3
Hammer Curl
2 Sets
6-10 Reps
-
4
Skull Crusher (Barbell)
2 Sets
8-12 Reps
-
5
Lateral Raise (Cable)
2 Sets
8-12 Reps
-