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Summer 24

by Tyler B.

Program Description

Este programa é um programa experimental de hipertrofia muscular, com especial foco em braços e ombros. Notas: 1-Este plano é feito para ser seguido Segunda, Terça, Quarta, Sexta, Sábado. O dia de descanso quinta é importante!! Mas em caso de ser impossível ir sexta ou sábado, é preferível ir quinta para se fazer o plano inteiro ou seja Fazer Plano todo > Descansar Quinta, mas idealmente descansa-se quinta. 2-Escolher peso que fique entre o Rep Range definido. Após atingir se o número maximo de Reps do Rep range, aumentar o peso no menor incremento possível. 3-Situações de falta de tempo, steps a seguir para economizar tempo (ir adicionando passos mediante a falta de tempo ou seja se a falta de tempo for pouca fazer so o primeiro step e se for mesmo muita todos os 3): 1° Não fazer Abs 2° Trocar exercícios de single arm pelo seu equivalente que seja feito com os dois braços 3° Passar os exercícios que tem 4 sets para só 3 sets 4° Se mesmo assim te falta tempo, porque e que foste treinar sem disponibilidade?

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 01, 2025 10:56
  • Last Edited
    Jun 18, 2025 12:42

Summary

Get ready to sculpt your physique with the Summer 24 program, a dynamic 12-week journey designed to transform your body and boost your strength. Committing to five days a week, you'll engage in a variety of targeted exercises, including preacher curls, tricep extensions, and lat pulldowns, ensuring a comprehensive approach to arm and back development. Each workout is crafted to challenge your limits while promoting muscle growth and endurance. Embrace the summer vibes and unlock your full potential!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3
Rear Delt Fly (Single Arm)
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3
Rear Delt Fly (Single Arm)
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3
Rear Delt Fly (Single Arm)
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3
Rear Delt Fly (Single Arm)
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3
Rear Delt Fly (Single Arm)
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3
Rear Delt Fly (Single Arm)
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3
Rear Delt Fly (Single Arm)
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3
Rear Delt Fly (Single Arm)
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3
Rear Delt Fly (Single Arm)
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3
Rear Delt Fly (Single Arm)
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3
Rear Delt Fly (Single Arm)
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
2
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
3
Rear Delt Fly (Single Arm)
3
8-12 reps
-
4
Incline Bench Press (Dumbbell)
3
6-10 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-10 reps
-
2
Tricep Extension (Barbell)
3
6-10 reps
-
3
Hammer Curl
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
T-Bar Row
3
6-10 reps
-
7
Bicep Curl (Barbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-10 reps
-
2
Tricep Extension (Barbell)
3
6-10 reps
-
3
Hammer Curl
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
T-Bar Row
3
6-10 reps
-
7
Bicep Curl (Barbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-10 reps
-
2
Tricep Extension (Barbell)
3
6-10 reps
-
3
Hammer Curl
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
T-Bar Row
3
6-10 reps
-
7
Bicep Curl (Barbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-10 reps
-
2
Tricep Extension (Barbell)
3
6-10 reps
-
3
Hammer Curl
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
T-Bar Row
3
6-10 reps
-
7
Bicep Curl (Barbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-10 reps
-
2
Tricep Extension (Barbell)
3
6-10 reps
-
3
Hammer Curl
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
T-Bar Row
3
6-10 reps
-
7
Bicep Curl (Barbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-10 reps
-
2
Tricep Extension (Barbell)
3
6-10 reps
-
3
Hammer Curl
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
T-Bar Row
3
6-10 reps
-
7
Bicep Curl (Barbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-10 reps
-
2
Tricep Extension (Barbell)
3
6-10 reps
-
3
Hammer Curl
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
T-Bar Row
3
6-10 reps
-
7
Bicep Curl (Barbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-10 reps
-
2
Tricep Extension (Barbell)
3
6-10 reps
-
3
Hammer Curl
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
T-Bar Row
3
6-10 reps
-
7
Bicep Curl (Barbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-10 reps
-
2
Tricep Extension (Barbell)
3
6-10 reps
-
3
Hammer Curl
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
T-Bar Row
3
6-10 reps
-
7
Bicep Curl (Barbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-10 reps
-
2
Tricep Extension (Barbell)
3
6-10 reps
-
3
Hammer Curl
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
T-Bar Row
3
6-10 reps
-
7
Bicep Curl (Barbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-10 reps
-
2
Tricep Extension (Barbell)
3
6-10 reps
-
3
Hammer Curl
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
T-Bar Row
3
6-10 reps
-
7
Bicep Curl (Barbell)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
6-10 reps
-
2
Tricep Extension (Barbell)
3
6-10 reps
-
3
Hammer Curl
3
8-12 reps
-
4
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
T-Bar Row
3
6-10 reps
-
7
Bicep Curl (Barbell)
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8-12 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Leg Curl
4
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8-12 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Leg Curl
4
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8-12 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Leg Curl
4
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8-12 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Leg Curl
4
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8-12 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Leg Curl
4
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8-12 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Leg Curl
4
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8-12 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Leg Curl
4
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8-12 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Leg Curl
4
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8-12 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Leg Curl
4
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8-12 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Leg Curl
4
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8-12 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Leg Curl
4
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
8-12 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
-
4
Leg Curl
4
8-12 reps
-
5
Leg Extension
3
8-12 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Bench Press (Barbell)
3
6-10 reps
-
3
One Arm Lateral Raise (Dumbbell)
3
10-15 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
T-Bar Row
3
6-10 reps
-
6
Single Arm Iso Row
3
6-10 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
T-Bar Row
3
6-10 reps
-
6
Single Arm Iso Row
3
6-10 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
T-Bar Row
3
6-10 reps
-
6
Single Arm Iso Row
3
6-10 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
T-Bar Row
3
6-10 reps
-
6
Single Arm Iso Row
3
6-10 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
T-Bar Row
3
6-10 reps
-
6
Single Arm Iso Row
3
6-10 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
T-Bar Row
3
6-10 reps
-
6
Single Arm Iso Row
3
6-10 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
T-Bar Row
3
6-10 reps
-
6
Single Arm Iso Row
3
6-10 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
T-Bar Row
3
6-10 reps
-
6
Single Arm Iso Row
3
6-10 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
T-Bar Row
3
6-10 reps
-
6
Single Arm Iso Row
3
6-10 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
T-Bar Row
3
6-10 reps
-
6
Single Arm Iso Row
3
6-10 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
T-Bar Row
3
6-10 reps
-
6
Single Arm Iso Row
3
6-10 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
4
8-12 reps
-
4
Hammer Curl
3
8-12 reps
-
5
T-Bar Row
3
6-10 reps
-
6
Single Arm Iso Row
3
6-10 reps
-
7
Reverse Bicep Curl (EZ Bar)
2
6-10 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
-
2
Tricep Extension (Barbell)
3 Sets
6-10 Reps
-
3
Hammer Curl
3 Sets
8-12 Reps
-
4
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
-
5
Lat Pulldown
3 Sets
8-12 Reps
-
6
T-Bar Row
3 Sets
6-10 Reps
-
7
Bicep Curl (Barbell)
2 Sets
6-10 Reps
-
Day 1
1
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
-
2
One Arm Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
3
Rear Delt Fly (Single Arm)
3 Sets
8-12 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
5
Chest Fly (Machine)
3 Sets
8-12 Reps
-
6
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
-
Day 4
1
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
-
2
Bench Press (Barbell)
3 Sets
6-10 Reps
-
3
One Arm Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
4
Dip (Weighted)
2 Sets
6-10 Reps
-
5
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
-
6
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
-
Day 3
1
Standing Calf Raise
3 Sets
8-12 Reps
-
2
Squat (Barbell)
3 Sets
6-10 Reps
-
3
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
-
4
Leg Curl
4 Sets
8-12 Reps
-
5
Leg Extension
3 Sets
8-12 Reps
-
6
Hip Adductor (Machine)
2 Sets
8-12 Reps
-
Day 5
1
Tricep Extension (Barbell)
3 Sets
6-10 Reps
-
2
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
-
3
V-Handle Tricep Pushdown (Cable)
4 Sets
8-12 Reps
-
4
Hammer Curl
3 Sets
8-12 Reps
-
5
T-Bar Row
3 Sets
6-10 Reps
-
6
Single Arm Iso Row
3 Sets
6-10 Reps
-
7
Reverse Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
-