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Mass Impact: Gain Muscle Where It Matters MOST

by Roshen T.
31 athletes joined

Program Description

Program made by GVS that maximizes muscle growth in the areas that matter the most for looking jacked. Focuses on the muscles that actually matter for looking aesthethic and looking big. Traps/Delts/Upper Chest / Arms, the muscles that actually matter. 5x / week split. Pull Push Legs Rest Pull + Cardio Push Rest

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 09, 2024 06:40
  • Last Edited
    Sep 12, 2024 10:05
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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
Single Arm Row (Cable)
4
15-20 reps
2
Lat Pulldown
3
8-12 reps
3
Power Shrug
3
8-12 reps
4
Pullover (Dumbbell)
3
10-12 reps
5
Rear Delt Fly (Cable)
3
10-15 reps
6
Preacher Curl (Dumbbell)
3
8-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
4
15-20 reps
2
Lat Pulldown
3
8-12 reps
3
Power Shrug
3
8-12 reps
4
Pullover (Dumbbell)
3
10-12 reps
5
Rear Delt Fly (Cable)
3
10-15 reps
6
Preacher Curl (Dumbbell)
3
8-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
4
15-20 reps
2
Lat Pulldown
3
8-12 reps
3
Power Shrug
3
8-12 reps
4
Pullover (Dumbbell)
3
10-12 reps
5
Rear Delt Fly (Cable)
3
10-15 reps
6
Preacher Curl (Dumbbell)
3
8-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
4
15-20 reps
2
Lat Pulldown
3
8-12 reps
3
Power Shrug
3
8-12 reps
4
Pullover (Dumbbell)
3
10-12 reps
5
Rear Delt Fly (Cable)
3
10-15 reps
6
Preacher Curl (Dumbbell)
3
8-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
3
15-20 reps
6-8 reps
2
Lat Pulldown
3
8-12 reps
3
Power Shrug
3
8-12 reps
4
Pullover (Dumbbell)
3
10-12 reps
5
Rear Delt Fly (Cable)
3
10-15 reps
6
Preacher Curl (Dumbbell)
3
8-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
3
15-20 reps
6-8 reps
2
Lat Pulldown
3
8-12 reps
3
Power Shrug
3
8-12 reps
4
Pullover (Dumbbell)
3
10-12 reps
5
Rear Delt Fly (Cable)
3
10-15 reps
6
Preacher Curl (Dumbbell)
3
8-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
3
15-20 reps
6-8 reps
2
Lat Pulldown
3
8-12 reps
3
Power Shrug
3
8-12 reps
4
Pullover (Dumbbell)
3
10-12 reps
5
Rear Delt Fly (Cable)
3
10-15 reps
6
Preacher Curl (Dumbbell)
3
8-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
3
15-20 reps
6-8 reps
2
Lat Pulldown
3
8-12 reps
3
Power Shrug
3
8-12 reps
4
Pullover (Dumbbell)
3
10-12 reps
5
Rear Delt Fly (Cable)
3
10-15 reps
6
Preacher Curl (Dumbbell)
3
8-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
4
6-8 reps
2
Lat Pulldown
3
8-12 reps
3
Power Shrug
3
8-12 reps
4
Pullover (Dumbbell)
3
10-12 reps
5
Rear Delt Fly (Cable)
3
10-15 reps
6
Preacher Curl (Dumbbell)
3
8-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
4
6-8 reps
2
Lat Pulldown
3
8-12 reps
3
Power Shrug
3
8-12 reps
4
Pullover (Dumbbell)
3
10-12 reps
5
Rear Delt Fly (Cable)
3
10-15 reps
6
Preacher Curl (Dumbbell)
3
8-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
4
6-8 reps
2
Lat Pulldown
3
8-12 reps
3
Power Shrug
3
8-12 reps
4
Pullover (Dumbbell)
3
10-12 reps
5
Rear Delt Fly (Cable)
3
10-15 reps
6
Preacher Curl (Dumbbell)
3
8-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
4
6-8 reps
2
Lat Pulldown
3
8-12 reps
3
Power Shrug
3
8-12 reps
4
Pullover (Dumbbell)
3
10-12 reps
5
Rear Delt Fly (Cable)
3
10-15 reps
6
Preacher Curl (Dumbbell)
3
8-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
2
Dip (Weighted)
3
8-12 reps
3
AD Press
4
8-12 reps
4
Lu Raise
3
10-15 reps
5
Cable Crossover
3
10-15 reps
6
Overhead Tricep Extension (Cable)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
2
Dip (Weighted)
3
8-12 reps
3
AD Press
4
8-12 reps
4
Lu Raise
3
10-15 reps
5
Cable Crossover
3
10-15 reps
6
Overhead Tricep Extension (Cable)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
2
Dip (Weighted)
3
8-12 reps
3
AD Press
4
8-12 reps
4
Lu Raise
3
10-15 reps
5
Cable Crossover
3
10-15 reps
6
Overhead Tricep Extension (Cable)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
2
Dip (Weighted)
3
8-12 reps
3
AD Press
4
8-12 reps
4
Lu Raise
3
10-15 reps
5
Cable Crossover
3
10-15 reps
6
Overhead Tricep Extension (Cable)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
2
Dip (Weighted)
3
8-12 reps
3
AD Press
4
8-12 reps
4
Lu Raise
3
10-15 reps
5
Cable Crossover
3
10-15 reps
6
Overhead Tricep Extension (Cable)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
2
Dip (Weighted)
3
8-12 reps
3
AD Press
4
8-12 reps
4
Lu Raise
3
10-15 reps
5
Cable Crossover
3
10-15 reps
6
Overhead Tricep Extension (Cable)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
2
Dip (Weighted)
3
8-12 reps
3
AD Press
4
8-12 reps
4
Lu Raise
3
10-15 reps
5
Cable Crossover
3
10-15 reps
6
Overhead Tricep Extension (Cable)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
2
Dip (Weighted)
3
8-12 reps
3
AD Press
4
8-12 reps
4
Lu Raise
3
10-15 reps
5
Cable Crossover
3
10-15 reps
6
Overhead Tricep Extension (Cable)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
2
Dip (Weighted)
3
8-12 reps
3
AD Press
4
8-12 reps
4
Lu Raise
3
10-15 reps
5
Cable Crossover
3
10-15 reps
6
Overhead Tricep Extension (Cable)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
2
Dip (Weighted)
3
8-12 reps
3
AD Press
4
8-12 reps
4
Lu Raise
3
10-15 reps
5
Cable Crossover
3
10-15 reps
6
Overhead Tricep Extension (Cable)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
2
Dip (Weighted)
3
8-12 reps
3
AD Press
4
8-12 reps
4
Lu Raise
3
10-15 reps
5
Cable Crossover
3
10-15 reps
6
Overhead Tricep Extension (Cable)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
2
Dip (Weighted)
3
8-12 reps
3
AD Press
4
8-12 reps
4
Lu Raise
3
10-15 reps
5
Cable Crossover
3
10-15 reps
6
Overhead Tricep Extension (Cable)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-8 reps
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-15 reps
3
Walking Lunge (Dumbbell)
2
20 reps
4
One Arm Bent Over Row
1
1
8-10 reps
10-15 reps
5
Standing Cable Crunches
1
5 mins
6
Neck Curl
1
5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-8 reps
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-15 reps
3
Walking Lunge (Dumbbell)
2
20 reps
4
One Arm Bent Over Row
1
1
8-10 reps
10-15 reps
5
Standing Cable Crunches
1
5 mins
6
Neck Curl
1
5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-8 reps
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-15 reps
3
Walking Lunge (Dumbbell)
2
20 reps
4
One Arm Bent Over Row
1
1
8-10 reps
10-15 reps
5
Standing Cable Crunches
1
5 mins
6
Neck Curl
1
5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-8 reps
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-15 reps
3
Walking Lunge (Dumbbell)
2
20 reps
4
One Arm Bent Over Row
1
1
8-10 reps
10-15 reps
5
Standing Cable Crunches
1
5 mins
6
Neck Curl
1
5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-8 reps
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-15 reps
3
Walking Lunge (Dumbbell)
2
20 reps
4
One Arm Bent Over Row
1
1
8-10 reps
10-15 reps
5
Standing Cable Crunches
1
5 mins
6
Neck Curl
1
5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-8 reps
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-15 reps
3
Walking Lunge (Dumbbell)
2
20 reps
4
One Arm Bent Over Row
1
1
8-10 reps
10-15 reps
5
Standing Cable Crunches
1
5 mins
6
Neck Curl
1
5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-8 reps
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-15 reps
3
Walking Lunge (Dumbbell)
2
20 reps
4
One Arm Bent Over Row
1
1
8-10 reps
10-15 reps
5
Standing Cable Crunches
1
5 mins
6
Neck Curl
1
5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-8 reps
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-15 reps
3
Walking Lunge (Dumbbell)
2
20 reps
4
One Arm Bent Over Row
1
1
8-10 reps
10-15 reps
5
Standing Cable Crunches
1
5 mins
6
Neck Curl
1
5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-8 reps
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-15 reps
3
Walking Lunge (Dumbbell)
2
20 reps
4
One Arm Bent Over Row
1
1
8-10 reps
10-15 reps
5
Standing Cable Crunches
1
5 mins
6
Neck Curl
1
5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-8 reps
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-15 reps
3
Walking Lunge (Dumbbell)
2
20 reps
4
One Arm Bent Over Row
1
1
8-10 reps
10-15 reps
5
Standing Cable Crunches
1
5 mins
6
Neck Curl
1
5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-8 reps
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-15 reps
3
Walking Lunge (Dumbbell)
2
20 reps
4
One Arm Bent Over Row
1
1
8-10 reps
10-15 reps
5
Standing Cable Crunches
1
5 mins
6
Neck Curl
1
5 mins
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
6-8 reps
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
10-15 reps
3
Walking Lunge (Dumbbell)
2
20 reps
4
One Arm Bent Over Row
1
1
8-10 reps
10-15 reps
5
Standing Cable Crunches
1
5 mins
6
Neck Curl
1
5 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
2
Bent Over Row (Barbell)
3
8-12 reps
3
Partial Lateral Raise (Cable)
3
8-15 reps
4
Hammer Curl (Cable)
3
8-12 reps
5
Farmer's Walk (Weighted)
3
0.5-1 mins
6
Cardio
1
10-15 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
2
Bent Over Row (Barbell)
3
8-12 reps
3
Partial Lateral Raise (Cable)
3
8-15 reps
4
Hammer Curl (Cable)
3
8-12 reps
5
Farmer's Walk (Weighted)
3
0.5-1 mins
6
Cardio
1
10-15 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
2
Bent Over Row (Barbell)
3
8-12 reps
3
Partial Lateral Raise (Cable)
3
8-15 reps
4
Hammer Curl (Cable)
3
8-12 reps
5
Farmer's Walk (Weighted)
3
0.5-1 mins
6
Cardio
1
10-15 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
2
Bent Over Row (Barbell)
3
8-12 reps
3
Partial Lateral Raise (Cable)
3
8-15 reps
4
Hammer Curl (Cable)
3
8-12 reps
5
Farmer's Walk (Weighted)
3
0.5-1 mins
6
Cardio
1
10-15 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
2
Bent Over Row (Barbell)
3
8-12 reps
3
Partial Lateral Raise (Cable)
3
8-15 reps
4
Hammer Curl (Cable)
3
8-12 reps
5
Farmer's Walk (Weighted)
3
0.5-1 mins
6
Cardio
1
10-15 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
2
Bent Over Row (Barbell)
3
8-12 reps
3
Partial Lateral Raise (Cable)
3
8-15 reps
4
Hammer Curl (Cable)
3
8-12 reps
5
Farmer's Walk (Weighted)
3
0.5-1 mins
6
Cardio
1
10-15 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
2
Bent Over Row (Barbell)
3
8-12 reps
3
Partial Lateral Raise (Cable)
3
8-15 reps
4
Hammer Curl (Cable)
3
8-12 reps
5
Farmer's Walk (Weighted)
3
0.5-1 mins
6
Cardio
1
10-15 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
2
Bent Over Row (Barbell)
3
8-12 reps
3
Partial Lateral Raise (Cable)
3
8-15 reps
4
Hammer Curl (Cable)
3
8-12 reps
5
Farmer's Walk (Weighted)
3
0.5-1 mins
6
Cardio
1
10-15 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
2
Bent Over Row (Barbell)
3
8-12 reps
3
Partial Lateral Raise (Cable)
3
8-15 reps
4
Hammer Curl (Cable)
3
8-12 reps
5
Farmer's Walk (Weighted)
3
0.5-1 mins
6
Cardio
1
10-15 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
2
Bent Over Row (Barbell)
3
8-12 reps
3
Partial Lateral Raise (Cable)
3
8-15 reps
4
Hammer Curl (Cable)
3
8-12 reps
5
Farmer's Walk (Weighted)
3
0.5-1 mins
6
Cardio
1
10-15 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
2
Bent Over Row (Barbell)
3
8-12 reps
3
Partial Lateral Raise (Cable)
3
8-15 reps
4
Hammer Curl (Cable)
3
8-12 reps
5
Farmer's Walk (Weighted)
3
0.5-1 mins
6
Cardio
1
10-15 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-12 reps
2
Bent Over Row (Barbell)
3
8-12 reps
3
Partial Lateral Raise (Cable)
3
8-15 reps
4
Hammer Curl (Cable)
3
8-12 reps
5
Farmer's Walk (Weighted)
3
0.5-1 mins
6
Cardio
1
10-15 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
2
Incline Bench Press (Dumbbell)
3
8-10 reps
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
5
Lateral Raise (Cable)
3
8-12 reps
6
Neck Flexion
1
5 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
2
Incline Bench Press (Dumbbell)
3
8-10 reps
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
5
Lateral Raise (Cable)
3
8-12 reps
6
Neck Flexion
1
5 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
2
Incline Bench Press (Dumbbell)
3
8-10 reps
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
5
Lateral Raise (Cable)
3
8-12 reps
6
Neck Flexion
1
5 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
2
Incline Bench Press (Dumbbell)
3
8-10 reps
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
5
Lateral Raise (Cable)
3
8-12 reps
6
Neck Flexion
1
5 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
2
Incline Bench Press (Dumbbell)
3
8-10 reps
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
5
Lateral Raise (Cable)
3
8-12 reps
6
Neck Flexion
1
5 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
2
Incline Bench Press (Dumbbell)
3
8-10 reps
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
5
Lateral Raise (Cable)
3
8-12 reps
6
Neck Flexion
1
5 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
2
Incline Bench Press (Dumbbell)
3
8-10 reps
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
5
Lateral Raise (Cable)
3
8-12 reps
6
Neck Flexion
1
5 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
2
Incline Bench Press (Dumbbell)
3
8-10 reps
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
5
Lateral Raise (Cable)
3
8-12 reps
6
Neck Flexion
1
5 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
2
Incline Bench Press (Dumbbell)
3
8-10 reps
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
5
Lateral Raise (Cable)
3
8-12 reps
6
Neck Flexion
1
5 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
2
Incline Bench Press (Dumbbell)
3
8-10 reps
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
5
Lateral Raise (Cable)
3
8-12 reps
6
Neck Flexion
1
5 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
2
Incline Bench Press (Dumbbell)
3
8-10 reps
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
5
Lateral Raise (Cable)
3
8-12 reps
6
Neck Flexion
1
5 mins
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
10-15 reps
2
Incline Bench Press (Dumbbell)
3
8-10 reps
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
12-15 reps
5
Lateral Raise (Cable)
3
8-12 reps
6
Neck Flexion
1
5 mins
Week 1
1 / 12 Weeks
Day 1
1
Single Arm Row (Cable)
4 Sets
15-20 Reps
2
Lat Pulldown
3 Sets
8-12 Reps
3
Power Shrug
3 Sets
8-12 Reps
4
Pullover (Dumbbell)
3 Sets
10-12 Reps
5
Rear Delt Fly (Cable)
3 Sets
10-15 Reps
6
Preacher Curl (Dumbbell)
3 Sets
8-10 Reps
Day 2
1
Face Pull
3 Sets
10-15 Reps
2
Dip (Weighted)
3 Sets
8-12 Reps
3
AD Press
4 Sets
8-12 Reps
4
Lu Raise
3 Sets
10-15 Reps
5
Cable Crossover
3 Sets
10-15 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
Day 3
1
High Bar Squat (Barbell)
3 Sets
6-8 Reps
2
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
10-15 Reps
3
Walking Lunge (Dumbbell)
2 Sets
20 Reps
4
One Arm Bent Over Row
1 Set
1 Set
8-10 Reps
10-15 Reps
5
Standing Cable Crunches
1 Set
5 mins
6
Neck Curl
1 Set
5 mins
Day 4
1
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
2
Bent Over Row (Barbell)
3 Sets
8-12 Reps
3
Partial Lateral Raise (Cable)
3 Sets
8-15 Reps
4
Hammer Curl (Cable)
3 Sets
8-12 Reps
5
Farmer's Walk (Weighted)
3 Sets
0.5-1 mins
6
Cardio
1 Set
10-15 mins
Day 5
1
Face Pull
3 Sets
10-15 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-10 Reps
12-15 Reps
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
6
Neck Flexion
1 Set
5 mins