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CBSAL

by Bobby Barnes
2 athletes joined
4.0
(1 rating)

Program Description

Build muscle lose weight 

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    1 week
  • Time Per Workout
    60 minutes
  • Created
    Dec 31, 2024 01:46
  • Last Edited
    Jun 18, 2025 08:17

Summary

Unleash your strength with the CBSAL program, a focused 1-week training plan designed for serious lifters. Comprising five days of targeted workouts, this program emphasizes back and shoulder development through a variety of machine and dumbbell exercises. Each session is crafted to maximize muscle engagement, featuring movements like Lat Pulldowns, Arnold Presses, and Face Pulls. Whether you're looking to build mass or enhance your overall strength, this program will guide you to achieve your fitness goals efficiently. Get ready to push your limits!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
10 reps
-
2
Pec Deck (Machine)
1
-
3
Cable Crossover
1
-
4
Bench Press (Dumbbell)
1
10 reps
-
5
Decline Sit Up (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
-
2
Single Arm High Row (Cable)
1
-
3
Rear Delt Fly (Cable)
1
-
4
Face Pull
1
-
5
Seated Row (Cable)
1
-
6
Single Arm Row (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
4
10 reps
-
2
Arnold Press
3
-
3
Lateral Raise (Dumbbell)
4
-
4
Overhead Press (Dumbbell)
3
-
5
Rear Delt Fly (Dumbbell)
4
-
6
Cable Crossover
3
-
7
Shrug (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
10 reps
-
2
Hammer Curl
4
10 reps
-
3
Bicep Curl (Barbell)
4
10 reps
-
4
Skull Crusher (Barbell)
3
10 reps
-
5
Tricep Rope Push Down (Cable)
4
10 reps
-
6
Overhead Tricep Extension (Cable)
4
15 reps
-
7
Single Arm Tricep Extension (Cable)
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Leg Extension
3
12 reps
-
3
Squat (Barbell)
1
2
10 reps
8 reps
-
-
4
Hip Thrust (Barbell)
1
2
12 reps
100 reps
-
-
5
Bulgarian Split Squat (Barbell)
1
2
10 reps
100 reps
-
-
6
Calf Raise (Leg Press)
3
20 reps
-
7
Hip Abductor (Machine)
3
10 reps
-
Week 1
1 / 1 Weeks
Day 2
1
Lat Pulldown
1 Set
-
2
Single Arm High Row (Cable)
1 Set
-
3
Rear Delt Fly (Cable)
1 Set
-
4
Face Pull
1 Set
-
5
Seated Row (Cable)
1 Set
-
6
Single Arm Row (Cable)
1 Set
-
Day 3
1
Front Raise
4 Sets
10 Reps
-
2
Arnold Press
3 Sets
-
3
Lateral Raise (Dumbbell)
4 Sets
-
4
Overhead Press (Dumbbell)
3 Sets
-
5
Rear Delt Fly (Dumbbell)
4 Sets
-
6
Cable Crossover
3 Sets
-
7
Shrug (Dumbbell)
1 Set
-
Day 1
1
Chest Press (Machine)
1 Set
10 Reps
-
2
Pec Deck (Machine)
1 Set
-
3
Cable Crossover
1 Set
-
4
Bench Press (Dumbbell)
1 Set
10 Reps
-
5
Decline Sit Up (Weighted)
1 Set
-
Day 4
1
Incline Curl (Dumbbell)
4 Sets
10 Reps
-
2
Hammer Curl
4 Sets
10 Reps
-
3
Bicep Curl (Barbell)
4 Sets
10 Reps
-
4
Skull Crusher (Barbell)
3 Sets
10 Reps
-
5
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
-
6
Overhead Tricep Extension (Cable)
4 Sets
15 Reps
-
7
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
-
Day 5
1
Leg Curl
3 Sets
12 Reps
-
2
Leg Extension
3 Sets
12 Reps
-
3
Squat (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
-
-
4
Hip Thrust (Barbell)
1 Set
2 Sets
12 Reps
100 Reps
-
-
5
Bulgarian Split Squat (Barbell)
1 Set
2 Sets
10 Reps
100 Reps
-
-
6
Calf Raise (Leg Press)
3 Sets
20 Reps
-
7
Hip Abductor (Machine)
3 Sets
10 Reps
-