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Chest and Shoulder bias (1)

by Alexander G.
7 athletes joined

Program Description

Day 1 chest, shoulder, tricep (low volume) * chest 4 sets * shoulders 4 sets * triceps 4 sets total sets: 12 Day 2 back, bicep * back 6 sets * biceps 4 sets total sets: 10 Day 3 chest, delts (moderate volume) * chest 6 sets * delts 6 sets total sets: 12 Day 4 legs * 12-15 sets Day 5 chest, delt, tricep (low volume) * chest 4 sets * delts 4 sets * triceps 4 sets total sets: 12 Day 6 back, bicep * back 6 sets * biceps 4 sets total sets 10 Day 7 rest

Program Overview

  • Level
    Intermediate, Advanced, Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    120 minutes
  • Created
    Feb 24, 2025 10:38
  • Last Edited
    Jun 18, 2025 10:13

Summary

Unleash your upper body potential with the 10-week Chest and Shoulder Bias program, designed for dedicated lifters ready to push their limits. With a rigorous 7-day training schedule, you'll focus on building strength and size in your chest, shoulders, and triceps through a variety of targeted exercises, including dumbbell and machine movements. Each session emphasizes proper form and muscle engagement, ensuring you maximize your gains while minimizing the risk of injury. Get ready to sculpt a powerful upper body and elevate your lifting game!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Lateral Raise (Cable)
2
4-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
4-10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
4-10 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
2
4-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Lateral Raise (Cable)
2
4-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
4-10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
4-10 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
2
4-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Lateral Raise (Cable)
2
4-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
4-10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
4-10 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
2
4-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Lateral Raise (Cable)
2
4-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
4-10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
4-10 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
2
4-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Lateral Raise (Cable)
2
4-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
4-10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
4-10 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
2
4-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Lateral Raise (Cable)
2
4-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
4-10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
4-10 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
2
4-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Lateral Raise (Cable)
2
4-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
4-10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
4-10 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
2
4-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Lateral Raise (Cable)
2
4-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
4-10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
4-10 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
2
4-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Lateral Raise (Cable)
2
4-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
4-10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
4-10 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
2
4-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Lateral Raise (Cable)
2
4-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
4-10 reps
RPE 10
5
Tricep Rope Push Down (Cable)
2
4-10 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
2
4-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
4-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
4-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
4-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
4-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
4-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
4-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
4-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
4-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
4-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
4-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
4-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
4-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
4-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
4-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
4-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
4-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
4-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
4-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
4-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
4-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
4-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
4-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
4-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
4-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
4-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
4-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
4-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
4-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
4-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
4-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
4-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
4-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
4-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
4-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
4-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
4-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
4-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
4-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
4-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
4-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Pec Deck (Machine)
2
4-10 reps
RPE 10
4
Lateral Raise (Cable)
3
4-10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
4-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Pec Deck (Machine)
2
4-10 reps
RPE 10
4
Lateral Raise (Cable)
3
4-10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
4-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Pec Deck (Machine)
2
4-10 reps
RPE 10
4
Lateral Raise (Cable)
3
4-10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
4-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Pec Deck (Machine)
2
4-10 reps
RPE 10
4
Lateral Raise (Cable)
3
4-10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
4-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Pec Deck (Machine)
2
4-10 reps
RPE 10
4
Lateral Raise (Cable)
3
4-10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
4-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Pec Deck (Machine)
2
4-10 reps
RPE 10
4
Lateral Raise (Cable)
3
4-10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
4-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Pec Deck (Machine)
2
4-10 reps
RPE 10
4
Lateral Raise (Cable)
3
4-10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
4-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Pec Deck (Machine)
2
4-10 reps
RPE 10
4
Lateral Raise (Cable)
3
4-10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
4-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Pec Deck (Machine)
2
4-10 reps
RPE 10
4
Lateral Raise (Cable)
3
4-10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
4-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Pec Deck (Machine)
2
4-10 reps
RPE 10
4
Lateral Raise (Cable)
3
4-10 reps
RPE 10
5
Rear Delt Fly (Machine)
3
4-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-10 reps
RPE 10
2
Hack Squat
4
4-10 reps
RPE 10
3
Seated Hamstring Curl
2
4-10 reps
RPE 10
4
Hip Abductor (Machine)
2
4-10 reps
RPE 10
5
Hip Adductor (Machine)
2
4-10 reps
RPE 10
6
Seated Calf Raise
2
4-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-10 reps
RPE 10
2
Hack Squat
4
4-10 reps
RPE 10
3
Seated Hamstring Curl
2
4-10 reps
RPE 10
4
Hip Abductor (Machine)
2
4-10 reps
RPE 10
5
Hip Adductor (Machine)
2
4-10 reps
RPE 10
6
Seated Calf Raise
2
4-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-10 reps
RPE 10
2
Hack Squat
4
4-10 reps
RPE 10
3
Seated Hamstring Curl
2
4-10 reps
RPE 10
4
Hip Abductor (Machine)
2
4-10 reps
RPE 10
5
Hip Adductor (Machine)
2
4-10 reps
RPE 10
6
Seated Calf Raise
2
4-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-10 reps
RPE 10
2
Hack Squat
4
4-10 reps
RPE 10
3
Seated Hamstring Curl
2
4-10 reps
RPE 10
4
Hip Abductor (Machine)
2
4-10 reps
RPE 10
5
Hip Adductor (Machine)
2
4-10 reps
RPE 10
6
Seated Calf Raise
2
4-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-10 reps
RPE 10
2
Hack Squat
4
4-10 reps
RPE 10
3
Seated Hamstring Curl
2
4-10 reps
RPE 10
4
Hip Abductor (Machine)
2
4-10 reps
RPE 10
5
Hip Adductor (Machine)
2
4-10 reps
RPE 10
6
Seated Calf Raise
2
4-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-10 reps
RPE 10
2
Hack Squat
4
4-10 reps
RPE 10
3
Seated Hamstring Curl
2
4-10 reps
RPE 10
4
Hip Abductor (Machine)
2
4-10 reps
RPE 10
5
Hip Adductor (Machine)
2
4-10 reps
RPE 10
6
Seated Calf Raise
2
4-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-10 reps
RPE 10
2
Hack Squat
4
4-10 reps
RPE 10
3
Seated Hamstring Curl
2
4-10 reps
RPE 10
4
Hip Abductor (Machine)
2
4-10 reps
RPE 10
5
Hip Adductor (Machine)
2
4-10 reps
RPE 10
6
Seated Calf Raise
2
4-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-10 reps
RPE 10
2
Hack Squat
4
4-10 reps
RPE 10
3
Seated Hamstring Curl
2
4-10 reps
RPE 10
4
Hip Abductor (Machine)
2
4-10 reps
RPE 10
5
Hip Adductor (Machine)
2
4-10 reps
RPE 10
6
Seated Calf Raise
2
4-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-10 reps
RPE 10
2
Hack Squat
4
4-10 reps
RPE 10
3
Seated Hamstring Curl
2
4-10 reps
RPE 10
4
Hip Abductor (Machine)
2
4-10 reps
RPE 10
5
Hip Adductor (Machine)
2
4-10 reps
RPE 10
6
Seated Calf Raise
2
4-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
4-10 reps
RPE 10
2
Hack Squat
4
4-10 reps
RPE 10
3
Seated Hamstring Curl
2
4-10 reps
RPE 10
4
Hip Abductor (Machine)
2
4-10 reps
RPE 10
5
Hip Adductor (Machine)
2
4-10 reps
RPE 10
6
Seated Calf Raise
2
4-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Lateral Raise (Cable)
2
4-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
4-10 reps
RPE 10
5
Incline Tricep Extension (Dumbbell)
2
4-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
4-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Lateral Raise (Cable)
2
4-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
4-10 reps
RPE 10
5
Incline Tricep Extension (Dumbbell)
2
4-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
4-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Lateral Raise (Cable)
2
4-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
4-10 reps
RPE 10
5
Incline Tricep Extension (Dumbbell)
2
4-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
4-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Lateral Raise (Cable)
2
4-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
4-10 reps
RPE 10
5
Incline Tricep Extension (Dumbbell)
2
4-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
4-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Lateral Raise (Cable)
2
4-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
4-10 reps
RPE 10
5
Incline Tricep Extension (Dumbbell)
2
4-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
4-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Lateral Raise (Cable)
2
4-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
4-10 reps
RPE 10
5
Incline Tricep Extension (Dumbbell)
2
4-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
4-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Lateral Raise (Cable)
2
4-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
4-10 reps
RPE 10
5
Incline Tricep Extension (Dumbbell)
2
4-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
4-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Lateral Raise (Cable)
2
4-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
4-10 reps
RPE 10
5
Incline Tricep Extension (Dumbbell)
2
4-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
4-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Lateral Raise (Cable)
2
4-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
4-10 reps
RPE 10
5
Incline Tricep Extension (Dumbbell)
2
4-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
4-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-10 reps
RPE 10
2
Chest Press (Machine)
2
4-10 reps
RPE 10
3
Lateral Raise (Cable)
2
4-10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
4-10 reps
RPE 10
5
Incline Tricep Extension (Dumbbell)
2
4-10 reps
RPE 10
6
Tricep Rope Push Down (Cable)
2
4-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
4-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
4-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
4-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
4-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
4-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
4-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
4-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
4-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
4-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
4-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
4-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
4-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
4-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
4-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
4-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
4-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
4-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
4-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
4-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
4-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
4-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
4-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
4-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
4-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
4-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
4-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
4-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
4-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
4-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
4-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
4-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
4-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
4-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
4-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
4-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
4-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
2
4-10 reps
RPE 10
2
Chest Supported Row (Machine)
2
4-10 reps
RPE 10
3
Seated Wide-Grip Row (Cable)
2
4-10 reps
RPE 10
4
Preacher Curl (Dumbbell)
2
4-10 reps
RPE 10
5
Incline Curl (Dumbbell)
2
4-10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
RPE 6
Week 1
1 / 10 Weeks
Day 7
1
Stretching
1 Set
5 mins
@6
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
4-10 Reps
@10
2
Chest Press (Machine)
2 Sets
4-10 Reps
@10
3
Lateral Raise (Cable)
2 Sets
4-10 Reps
@10
4
Rear Delt Fly (Machine)
2 Sets
4-10 Reps
@10
5
Tricep Rope Push Down (Cable)
2 Sets
4-10 Reps
@10
6
Incline Tricep Extension (Dumbbell)
2 Sets
4-10 Reps
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
4-10 Reps
@10
2
Chest Press (Machine)
2 Sets
4-10 Reps
@10
3
Pec Deck (Machine)
2 Sets
4-10 Reps
@10
4
Lateral Raise (Cable)
3 Sets
4-10 Reps
@10
5
Rear Delt Fly (Machine)
3 Sets
4-10 Reps
@10
Day 4
1
Leg Extension
2 Sets
4-10 Reps
@10
2
Hack Squat
4 Sets
4-10 Reps
@10
3
Seated Hamstring Curl
2 Sets
4-10 Reps
@10
4
Hip Abductor (Machine)
2 Sets
4-10 Reps
@10
5
Hip Adductor (Machine)
2 Sets
4-10 Reps
@10
6
Seated Calf Raise
2 Sets
4-10 Reps
@10
Day 5
1
Incline Bench Press (Dumbbell)
2 Sets
4-10 Reps
@10
2
Chest Press (Machine)
2 Sets
4-10 Reps
@10
3
Lateral Raise (Cable)
2 Sets
4-10 Reps
@10
4
Rear Delt Fly (Machine)
2 Sets
4-10 Reps
@10
5
Incline Tricep Extension (Dumbbell)
2 Sets
4-10 Reps
@10
6
Tricep Rope Push Down (Cable)
2 Sets
4-10 Reps
@10
Day 2
1
Lat Pulldown (Single Arm)
2 Sets
4-10 Reps
@10
2
Chest Supported Row (Machine)
2 Sets
4-10 Reps
@10
3
Seated Wide-Grip Row (Cable)
2 Sets
4-10 Reps
@10
4
Preacher Curl (Dumbbell)
2 Sets
4-10 Reps
@10
5
Incline Curl (Dumbbell)
2 Sets
4-10 Reps
@10
Day 6
1
Lat Pulldown (Single Arm)
2 Sets
4-10 Reps
@10
2
Chest Supported Row (Machine)
2 Sets
4-10 Reps
@10
3
Seated Wide-Grip Row (Cable)
2 Sets
4-10 Reps
@10
4
Preacher Curl (Dumbbell)
2 Sets
4-10 Reps
@10
5
Incline Curl (Dumbbell)
2 Sets
4-10 Reps
@10