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BoostcampPNG

7x10

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1 athletes joined

Program Description

7 reps and 10rpe only upper body every other day

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Oct 26, 2025 09:37
  • Last Edited
    Oct 26, 2025 09:41
Muscle Engagement
Front
Back
MuscleSet
Upper Back
18%
Triceps
12.3%
Biceps
11.5%
Lats
11.5%
Forearms
9.8%
Middle Delts
9.8%
Front Delts
9.8%
Chest
9%
Rear Delts
8.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Pec Deck (Machine)
1
7 reps
RPE 10
3
Lat Pulldown
1
7 reps
RPE 10
4
Incline Chest Press (Machine)
1
7 reps
RPE 10
5
Seated Row (Machine)
1
7 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 10
7
Bicep Curl (Cable)
1
7 reps
RPE 10
8
Tricep Extension (Cable)
1
7 reps
RPE 10
9
Hammer Curl (Cable)
1
7 reps
RPE 10
10
Kelso Shrug
1
7 reps
RPE 10
11
Pullover (Machine)
1
7 reps
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Shoulder Press (Machine)
1
7 reps
RPE 10
15
Face Pull
1
7 reps
RPE 10
16
Lateral Raise (Machine)
1
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Pec Deck (Machine)
1
7 reps
RPE 10
3
Lat Pulldown
1
7 reps
RPE 10
4
Incline Chest Press (Machine)
1
7 reps
RPE 10
5
Seated Row (Machine)
1
7 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 10
7
Bicep Curl (Cable)
1
7 reps
RPE 10
8
Tricep Extension (Cable)
1
7 reps
RPE 10
9
Hammer Curl (Cable)
1
7 reps
RPE 10
10
Kelso Shrug
1
7 reps
RPE 10
11
Pullover (Machine)
1
7 reps
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Shoulder Press (Machine)
1
7 reps
RPE 10
15
Face Pull
1
7 reps
RPE 10
16
Lateral Raise (Machine)
1
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Pec Deck (Machine)
1
7 reps
RPE 10
3
Lat Pulldown
1
7 reps
RPE 10
4
Incline Chest Press (Machine)
1
7 reps
RPE 10
5
Seated Row (Machine)
1
7 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 10
7
Bicep Curl (Cable)
1
7 reps
RPE 10
8
Tricep Extension (Cable)
1
7 reps
RPE 10
9
Hammer Curl (Cable)
1
7 reps
RPE 10
10
Kelso Shrug
1
7 reps
RPE 10
11
Pullover (Machine)
1
7 reps
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Shoulder Press (Machine)
1
7 reps
RPE 10
15
Face Pull
1
7 reps
RPE 10
16
Lateral Raise (Machine)
1
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Pec Deck (Machine)
1
7 reps
RPE 10
3
Lat Pulldown
1
7 reps
RPE 10
4
Incline Chest Press (Machine)
1
7 reps
RPE 10
5
Seated Row (Machine)
1
7 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 10
7
Bicep Curl (Cable)
1
7 reps
RPE 10
8
Tricep Extension (Cable)
1
7 reps
RPE 10
9
Hammer Curl (Cable)
1
7 reps
RPE 10
10
Kelso Shrug
1
7 reps
RPE 10
11
Pullover (Machine)
1
7 reps
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Shoulder Press (Machine)
1
7 reps
RPE 10
15
Face Pull
1
7 reps
RPE 10
16
Lateral Raise (Machine)
1
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Pec Deck (Machine)
1
7 reps
RPE 10
3
Lat Pulldown
1
7 reps
RPE 10
4
Incline Chest Press (Machine)
1
7 reps
RPE 10
5
Seated Row (Machine)
1
7 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 10
7
Bicep Curl (Cable)
1
7 reps
RPE 10
8
Tricep Extension (Cable)
1
7 reps
RPE 10
9
Hammer Curl (Cable)
1
7 reps
RPE 10
10
Kelso Shrug
1
7 reps
RPE 10
11
Pullover (Machine)
1
7 reps
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Shoulder Press (Machine)
1
7 reps
RPE 10
15
Face Pull
1
7 reps
RPE 10
16
Lateral Raise (Machine)
1
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Pec Deck (Machine)
1
7 reps
RPE 10
3
Lat Pulldown
1
7 reps
RPE 10
4
Incline Chest Press (Machine)
1
7 reps
RPE 10
5
Seated Row (Machine)
1
7 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 10
7
Bicep Curl (Cable)
1
7 reps
RPE 10
8
Tricep Extension (Cable)
1
7 reps
RPE 10
9
Hammer Curl (Cable)
1
7 reps
RPE 10
10
Kelso Shrug
1
7 reps
RPE 10
11
Pullover (Machine)
1
7 reps
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Shoulder Press (Machine)
1
7 reps
RPE 10
15
Face Pull
1
7 reps
RPE 10
16
Lateral Raise (Machine)
1
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Pec Deck (Machine)
1
7 reps
RPE 10
3
Lat Pulldown
1
7 reps
RPE 10
4
Incline Chest Press (Machine)
1
7 reps
RPE 10
5
Seated Row (Machine)
1
7 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 10
7
Bicep Curl (Cable)
1
7 reps
RPE 10
8
Tricep Extension (Cable)
1
7 reps
RPE 10
9
Hammer Curl (Cable)
1
7 reps
RPE 10
10
Kelso Shrug
1
7 reps
RPE 10
11
Pullover (Machine)
1
7 reps
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Shoulder Press (Machine)
1
7 reps
RPE 10
15
Face Pull
1
7 reps
RPE 10
16
Lateral Raise (Machine)
1
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Pec Deck (Machine)
1
7 reps
RPE 10
3
Lat Pulldown
1
7 reps
RPE 10
4
Incline Chest Press (Machine)
1
7 reps
RPE 10
5
Seated Row (Machine)
1
7 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 10
7
Bicep Curl (Cable)
1
7 reps
RPE 10
8
Tricep Extension (Cable)
1
7 reps
RPE 10
9
Hammer Curl (Cable)
1
7 reps
RPE 10
10
Kelso Shrug
1
7 reps
RPE 10
11
Pullover (Machine)
1
7 reps
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Shoulder Press (Machine)
1
7 reps
RPE 10
15
Face Pull
1
7 reps
RPE 10
16
Lateral Raise (Machine)
1
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Pec Deck (Machine)
1
7 reps
RPE 10
3
Lat Pulldown
1
7 reps
RPE 10
4
Incline Chest Press (Machine)
1
7 reps
RPE 10
5
Seated Row (Machine)
1
7 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 10
7
Bicep Curl (Cable)
1
7 reps
RPE 10
8
Tricep Extension (Cable)
1
7 reps
RPE 10
9
Hammer Curl (Cable)
1
7 reps
RPE 10
10
Kelso Shrug
1
7 reps
RPE 10
11
Pullover (Machine)
1
7 reps
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Shoulder Press (Machine)
1
7 reps
RPE 10
15
Face Pull
1
7 reps
RPE 10
16
Lateral Raise (Machine)
1
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Pec Deck (Machine)
1
7 reps
RPE 10
3
Lat Pulldown
1
7 reps
RPE 10
4
Incline Chest Press (Machine)
1
7 reps
RPE 10
5
Seated Row (Machine)
1
7 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 10
7
Bicep Curl (Cable)
1
7 reps
RPE 10
8
Tricep Extension (Cable)
1
7 reps
RPE 10
9
Hammer Curl (Cable)
1
7 reps
RPE 10
10
Kelso Shrug
1
7 reps
RPE 10
11
Pullover (Machine)
1
7 reps
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Shoulder Press (Machine)
1
7 reps
RPE 10
15
Face Pull
1
7 reps
RPE 10
16
Lateral Raise (Machine)
1
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Pec Deck (Machine)
1
7 reps
RPE 10
3
Lat Pulldown
1
7 reps
RPE 10
4
Incline Chest Press (Machine)
1
7 reps
RPE 10
5
Seated Row (Machine)
1
7 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 10
7
Bicep Curl (Cable)
1
7 reps
RPE 10
8
Tricep Extension (Cable)
1
7 reps
RPE 10
9
Hammer Curl (Cable)
1
7 reps
RPE 10
10
Kelso Shrug
1
7 reps
RPE 10
11
Pullover (Machine)
1
7 reps
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Shoulder Press (Machine)
1
7 reps
RPE 10
15
Face Pull
1
7 reps
RPE 10
16
Lateral Raise (Machine)
1
7 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Pec Deck (Machine)
1
7 reps
RPE 10
3
Lat Pulldown
1
7 reps
RPE 10
4
Incline Chest Press (Machine)
1
7 reps
RPE 10
5
Seated Row (Machine)
1
7 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 10
7
Bicep Curl (Cable)
1
7 reps
RPE 10
8
Tricep Extension (Cable)
1
7 reps
RPE 10
9
Hammer Curl (Cable)
1
7 reps
RPE 10
10
Kelso Shrug
1
7 reps
RPE 10
11
Pullover (Machine)
1
7 reps
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Shoulder Press (Machine)
1
7 reps
RPE 10
15
Face Pull
1
7 reps
RPE 10
16
Lateral Raise (Machine)
1
7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Pec Deck (Machine)
1
7 reps
RPE 10
3
Lat Pulldown
1
7 reps
RPE 10
4
Incline Chest Press (Machine)
1
7 reps
RPE 10
5
Seated Row (Machine)
1
7 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 10
7
Bicep Curl (Cable)
1
7 reps
RPE 10
8
Tricep Extension (Cable)
1
7 reps
RPE 10
9
Hammer Curl (Cable)
1
7 reps
RPE 10
10
Kelso Shrug
1
7 reps
RPE 10
11
Pullover (Machine)
1
7 reps
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Shoulder Press (Machine)
1
7 reps
RPE 10
15
Face Pull
1
7 reps
RPE 10
16
Lateral Raise (Machine)
1
7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Pec Deck (Machine)
1
7 reps
RPE 10
3
Lat Pulldown
1
7 reps
RPE 10
4
Incline Chest Press (Machine)
1
7 reps
RPE 10
5
Seated Row (Machine)
1
7 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 10
7
Bicep Curl (Cable)
1
7 reps
RPE 10
8
Tricep Extension (Cable)
1
7 reps
RPE 10
9
Hammer Curl (Cable)
1
7 reps
RPE 10
10
Kelso Shrug
1
7 reps
RPE 10
11
Pullover (Machine)
1
7 reps
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Shoulder Press (Machine)
1
7 reps
RPE 10
15
Face Pull
1
7 reps
RPE 10
16
Lateral Raise (Machine)
1
7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Pec Deck (Machine)
1
7 reps
RPE 10
3
Lat Pulldown
1
7 reps
RPE 10
4
Incline Chest Press (Machine)
1
7 reps
RPE 10
5
Seated Row (Machine)
1
7 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 10
7
Bicep Curl (Cable)
1
7 reps
RPE 10
8
Tricep Extension (Cable)
1
7 reps
RPE 10
9
Hammer Curl (Cable)
1
7 reps
RPE 10
10
Kelso Shrug
1
7 reps
RPE 10
11
Pullover (Machine)
1
7 reps
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Shoulder Press (Machine)
1
7 reps
RPE 10
15
Face Pull
1
7 reps
RPE 10
16
Lateral Raise (Machine)
1
7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Pec Deck (Machine)
1
7 reps
RPE 10
3
Lat Pulldown
1
7 reps
RPE 10
4
Incline Chest Press (Machine)
1
7 reps
RPE 10
5
Seated Row (Machine)
1
7 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 10
7
Bicep Curl (Cable)
1
7 reps
RPE 10
8
Tricep Extension (Cable)
1
7 reps
RPE 10
9
Hammer Curl (Cable)
1
7 reps
RPE 10
10
Kelso Shrug
1
7 reps
RPE 10
11
Pullover (Machine)
1
7 reps
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Shoulder Press (Machine)
1
7 reps
RPE 10
15
Face Pull
1
7 reps
RPE 10
16
Lateral Raise (Machine)
1
7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Pec Deck (Machine)
1
7 reps
RPE 10
3
Lat Pulldown
1
7 reps
RPE 10
4
Incline Chest Press (Machine)
1
7 reps
RPE 10
5
Seated Row (Machine)
1
7 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 10
7
Bicep Curl (Cable)
1
7 reps
RPE 10
8
Tricep Extension (Cable)
1
7 reps
RPE 10
9
Hammer Curl (Cable)
1
7 reps
RPE 10
10
Kelso Shrug
1
7 reps
RPE 10
11
Pullover (Machine)
1
7 reps
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Shoulder Press (Machine)
1
7 reps
RPE 10
15
Face Pull
1
7 reps
RPE 10
16
Lateral Raise (Machine)
1
7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Pec Deck (Machine)
1
7 reps
RPE 10
3
Lat Pulldown
1
7 reps
RPE 10
4
Incline Chest Press (Machine)
1
7 reps
RPE 10
5
Seated Row (Machine)
1
7 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 10
7
Bicep Curl (Cable)
1
7 reps
RPE 10
8
Tricep Extension (Cable)
1
7 reps
RPE 10
9
Hammer Curl (Cable)
1
7 reps
RPE 10
10
Kelso Shrug
1
7 reps
RPE 10
11
Pullover (Machine)
1
7 reps
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Shoulder Press (Machine)
1
7 reps
RPE 10
15
Face Pull
1
7 reps
RPE 10
16
Lateral Raise (Machine)
1
7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Pec Deck (Machine)
1
7 reps
RPE 10
3
Lat Pulldown
1
7 reps
RPE 10
4
Incline Chest Press (Machine)
1
7 reps
RPE 10
5
Seated Row (Machine)
1
7 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 10
7
Bicep Curl (Cable)
1
7 reps
RPE 10
8
Tricep Extension (Cable)
1
7 reps
RPE 10
9
Hammer Curl (Cable)
1
7 reps
RPE 10
10
Kelso Shrug
1
7 reps
RPE 10
11
Pullover (Machine)
1
7 reps
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Shoulder Press (Machine)
1
7 reps
RPE 10
15
Face Pull
1
7 reps
RPE 10
16
Lateral Raise (Machine)
1
7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Pec Deck (Machine)
1
7 reps
RPE 10
3
Lat Pulldown
1
7 reps
RPE 10
4
Incline Chest Press (Machine)
1
7 reps
RPE 10
5
Seated Row (Machine)
1
7 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 10
7
Bicep Curl (Cable)
1
7 reps
RPE 10
8
Tricep Extension (Cable)
1
7 reps
RPE 10
9
Hammer Curl (Cable)
1
7 reps
RPE 10
10
Kelso Shrug
1
7 reps
RPE 10
11
Pullover (Machine)
1
7 reps
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Shoulder Press (Machine)
1
7 reps
RPE 10
15
Face Pull
1
7 reps
RPE 10
16
Lateral Raise (Machine)
1
7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Pec Deck (Machine)
1
7 reps
RPE 10
3
Lat Pulldown
1
7 reps
RPE 10
4
Incline Chest Press (Machine)
1
7 reps
RPE 10
5
Seated Row (Machine)
1
7 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 10
7
Bicep Curl (Cable)
1
7 reps
RPE 10
8
Tricep Extension (Cable)
1
7 reps
RPE 10
9
Hammer Curl (Cable)
1
7 reps
RPE 10
10
Kelso Shrug
1
7 reps
RPE 10
11
Pullover (Machine)
1
7 reps
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Shoulder Press (Machine)
1
7 reps
RPE 10
15
Face Pull
1
7 reps
RPE 10
16
Lateral Raise (Machine)
1
7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Pec Deck (Machine)
1
7 reps
RPE 10
3
Lat Pulldown
1
7 reps
RPE 10
4
Incline Chest Press (Machine)
1
7 reps
RPE 10
5
Seated Row (Machine)
1
7 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 10
7
Bicep Curl (Cable)
1
7 reps
RPE 10
8
Tricep Extension (Cable)
1
7 reps
RPE 10
9
Hammer Curl (Cable)
1
7 reps
RPE 10
10
Kelso Shrug
1
7 reps
RPE 10
11
Pullover (Machine)
1
7 reps
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Shoulder Press (Machine)
1
7 reps
RPE 10
15
Face Pull
1
7 reps
RPE 10
16
Lateral Raise (Machine)
1
7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Pec Deck (Machine)
1
7 reps
RPE 10
3
Lat Pulldown
1
7 reps
RPE 10
4
Incline Chest Press (Machine)
1
7 reps
RPE 10
5
Seated Row (Machine)
1
7 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 10
7
Bicep Curl (Cable)
1
7 reps
RPE 10
8
Tricep Extension (Cable)
1
7 reps
RPE 10
9
Hammer Curl (Cable)
1
7 reps
RPE 10
10
Kelso Shrug
1
7 reps
RPE 10
11
Pullover (Machine)
1
7 reps
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Shoulder Press (Machine)
1
7 reps
RPE 10
15
Face Pull
1
7 reps
RPE 10
16
Lateral Raise (Machine)
1
7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Pec Deck (Machine)
1
7 reps
RPE 10
3
Lat Pulldown
1
7 reps
RPE 10
4
Incline Chest Press (Machine)
1
7 reps
RPE 10
5
Seated Row (Machine)
1
7 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 10
7
Bicep Curl (Cable)
1
7 reps
RPE 10
8
Tricep Extension (Cable)
1
7 reps
RPE 10
9
Hammer Curl (Cable)
1
7 reps
RPE 10
10
Kelso Shrug
1
7 reps
RPE 10
11
Pullover (Machine)
1
7 reps
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Shoulder Press (Machine)
1
7 reps
RPE 10
15
Face Pull
1
7 reps
RPE 10
16
Lateral Raise (Machine)
1
7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Pec Deck (Machine)
1
7 reps
RPE 10
3
Lat Pulldown
1
7 reps
RPE 10
4
Incline Chest Press (Machine)
1
7 reps
RPE 10
5
Seated Row (Machine)
1
7 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 10
7
Bicep Curl (Cable)
1
7 reps
RPE 10
8
Tricep Extension (Cable)
1
7 reps
RPE 10
9
Hammer Curl (Cable)
1
7 reps
RPE 10
10
Kelso Shrug
1
7 reps
RPE 10
11
Pullover (Machine)
1
7 reps
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Shoulder Press (Machine)
1
7 reps
RPE 10
15
Face Pull
1
7 reps
RPE 10
16
Lateral Raise (Machine)
1
7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Pec Deck (Machine)
1
7 reps
RPE 10
3
Lat Pulldown
1
7 reps
RPE 10
4
Incline Chest Press (Machine)
1
7 reps
RPE 10
5
Seated Row (Machine)
1
7 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 10
7
Bicep Curl (Cable)
1
7 reps
RPE 10
8
Tricep Extension (Cable)
1
7 reps
RPE 10
9
Hammer Curl (Cable)
1
7 reps
RPE 10
10
Kelso Shrug
1
7 reps
RPE 10
11
Pullover (Machine)
1
7 reps
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Shoulder Press (Machine)
1
7 reps
RPE 10
15
Face Pull
1
7 reps
RPE 10
16
Lateral Raise (Machine)
1
7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Pec Deck (Machine)
1
7 reps
RPE 10
3
Lat Pulldown
1
7 reps
RPE 10
4
Incline Chest Press (Machine)
1
7 reps
RPE 10
5
Seated Row (Machine)
1
7 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 10
7
Bicep Curl (Cable)
1
7 reps
RPE 10
8
Tricep Extension (Cable)
1
7 reps
RPE 10
9
Hammer Curl (Cable)
1
7 reps
RPE 10
10
Kelso Shrug
1
7 reps
RPE 10
11
Pullover (Machine)
1
7 reps
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Shoulder Press (Machine)
1
7 reps
RPE 10
15
Face Pull
1
7 reps
RPE 10
16
Lateral Raise (Machine)
1
7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Pec Deck (Machine)
1
7 reps
RPE 10
3
Lat Pulldown
1
7 reps
RPE 10
4
Incline Chest Press (Machine)
1
7 reps
RPE 10
5
Seated Row (Machine)
1
7 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 10
7
Bicep Curl (Cable)
1
7 reps
RPE 10
8
Tricep Extension (Cable)
1
7 reps
RPE 10
9
Hammer Curl (Cable)
1
7 reps
RPE 10
10
Kelso Shrug
1
7 reps
RPE 10
11
Pullover (Machine)
1
7 reps
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Shoulder Press (Machine)
1
7 reps
RPE 10
15
Face Pull
1
7 reps
RPE 10
16
Lateral Raise (Machine)
1
7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Pec Deck (Machine)
1
7 reps
RPE 10
3
Lat Pulldown
1
7 reps
RPE 10
4
Incline Chest Press (Machine)
1
7 reps
RPE 10
5
Seated Row (Machine)
1
7 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 10
7
Bicep Curl (Cable)
1
7 reps
RPE 10
8
Tricep Extension (Cable)
1
7 reps
RPE 10
9
Hammer Curl (Cable)
1
7 reps
RPE 10
10
Kelso Shrug
1
7 reps
RPE 10
11
Pullover (Machine)
1
7 reps
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Shoulder Press (Machine)
1
7 reps
RPE 10
15
Face Pull
1
7 reps
RPE 10
16
Lateral Raise (Machine)
1
7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Pec Deck (Machine)
1
7 reps
RPE 10
3
Lat Pulldown
1
7 reps
RPE 10
4
Incline Chest Press (Machine)
1
7 reps
RPE 10
5
Seated Row (Machine)
1
7 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 10
7
Bicep Curl (Cable)
1
7 reps
RPE 10
8
Tricep Extension (Cable)
1
7 reps
RPE 10
9
Hammer Curl (Cable)
1
7 reps
RPE 10
10
Kelso Shrug
1
7 reps
RPE 10
11
Pullover (Machine)
1
7 reps
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Shoulder Press (Machine)
1
7 reps
RPE 10
15
Face Pull
1
7 reps
RPE 10
16
Lateral Raise (Machine)
1
7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Pec Deck (Machine)
1
7 reps
RPE 10
3
Lat Pulldown
1
7 reps
RPE 10
4
Incline Chest Press (Machine)
1
7 reps
RPE 10
5
Seated Row (Machine)
1
7 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 10
7
Bicep Curl (Cable)
1
7 reps
RPE 10
8
Tricep Extension (Cable)
1
7 reps
RPE 10
9
Hammer Curl (Cable)
1
7 reps
RPE 10
10
Kelso Shrug
1
7 reps
RPE 10
11
Pullover (Machine)
1
7 reps
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Shoulder Press (Machine)
1
7 reps
RPE 10
15
Face Pull
1
7 reps
RPE 10
16
Lateral Raise (Machine)
1
7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Pec Deck (Machine)
1
7 reps
RPE 10
3
Lat Pulldown
1
7 reps
RPE 10
4
Incline Chest Press (Machine)
1
7 reps
RPE 10
5
Seated Row (Machine)
1
7 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 10
7
Bicep Curl (Cable)
1
7 reps
RPE 10
8
Tricep Extension (Cable)
1
7 reps
RPE 10
9
Hammer Curl (Cable)
1
7 reps
RPE 10
10
Kelso Shrug
1
7 reps
RPE 10
11
Pullover (Machine)
1
7 reps
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Shoulder Press (Machine)
1
7 reps
RPE 10
15
Face Pull
1
7 reps
RPE 10
16
Lateral Raise (Machine)
1
7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Pec Deck (Machine)
1
7 reps
RPE 10
3
Lat Pulldown
1
7 reps
RPE 10
4
Incline Chest Press (Machine)
1
7 reps
RPE 10
5
Seated Row (Machine)
1
7 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 10
7
Bicep Curl (Cable)
1
7 reps
RPE 10
8
Tricep Extension (Cable)
1
7 reps
RPE 10
9
Hammer Curl (Cable)
1
7 reps
RPE 10
10
Kelso Shrug
1
7 reps
RPE 10
11
Pullover (Machine)
1
7 reps
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Shoulder Press (Machine)
1
7 reps
RPE 10
15
Face Pull
1
7 reps
RPE 10
16
Lateral Raise (Machine)
1
7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Pec Deck (Machine)
1
7 reps
RPE 10
3
Lat Pulldown
1
7 reps
RPE 10
4
Incline Chest Press (Machine)
1
7 reps
RPE 10
5
Seated Row (Machine)
1
7 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 10
7
Bicep Curl (Cable)
1
7 reps
RPE 10
8
Tricep Extension (Cable)
1
7 reps
RPE 10
9
Hammer Curl (Cable)
1
7 reps
RPE 10
10
Kelso Shrug
1
7 reps
RPE 10
11
Pullover (Machine)
1
7 reps
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Shoulder Press (Machine)
1
7 reps
RPE 10
15
Face Pull
1
7 reps
RPE 10
16
Lateral Raise (Machine)
1
7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Pec Deck (Machine)
1
7 reps
RPE 10
3
Lat Pulldown
1
7 reps
RPE 10
4
Incline Chest Press (Machine)
1
7 reps
RPE 10
5
Seated Row (Machine)
1
7 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 10
7
Bicep Curl (Cable)
1
7 reps
RPE 10
8
Tricep Extension (Cable)
1
7 reps
RPE 10
9
Hammer Curl (Cable)
1
7 reps
RPE 10
10
Kelso Shrug
1
7 reps
RPE 10
11
Pullover (Machine)
1
7 reps
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Shoulder Press (Machine)
1
7 reps
RPE 10
15
Face Pull
1
7 reps
RPE 10
16
Lateral Raise (Machine)
1
7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Pec Deck (Machine)
1
7 reps
RPE 10
3
Lat Pulldown
1
7 reps
RPE 10
4
Incline Chest Press (Machine)
1
7 reps
RPE 10
5
Seated Row (Machine)
1
7 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 10
7
Bicep Curl (Cable)
1
7 reps
RPE 10
8
Tricep Extension (Cable)
1
7 reps
RPE 10
9
Hammer Curl (Cable)
1
7 reps
RPE 10
10
Kelso Shrug
1
7 reps
RPE 10
11
Pullover (Machine)
1
7 reps
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Shoulder Press (Machine)
1
7 reps
RPE 10
15
Face Pull
1
7 reps
RPE 10
16
Lateral Raise (Machine)
1
7 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Pec Deck (Machine)
1
7 reps
RPE 10
3
Lat Pulldown
1
7 reps
RPE 10
4
Incline Chest Press (Machine)
1
7 reps
RPE 10
5
Seated Row (Machine)
1
7 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 10
7
Bicep Curl (Cable)
1
7 reps
RPE 10
8
Tricep Extension (Cable)
1
7 reps
RPE 10
9
Hammer Curl (Cable)
1
7 reps
RPE 10
10
Kelso Shrug
1
7 reps
RPE 10
11
Pullover (Machine)
1
7 reps
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Shoulder Press (Machine)
1
7 reps
RPE 10
15
Face Pull
1
7 reps
RPE 10
16
Lateral Raise (Machine)
1
7 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Pec Deck (Machine)
1
7 reps
RPE 10
3
Lat Pulldown
1
7 reps
RPE 10
4
Incline Chest Press (Machine)
1
7 reps
RPE 10
5
Seated Row (Machine)
1
7 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 10
7
Bicep Curl (Cable)
1
7 reps
RPE 10
8
Tricep Extension (Cable)
1
7 reps
RPE 10
9
Hammer Curl (Cable)
1
7 reps
RPE 10
10
Kelso Shrug
1
7 reps
RPE 10
11
Pullover (Machine)
1
7 reps
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Shoulder Press (Machine)
1
7 reps
RPE 10
15
Face Pull
1
7 reps
RPE 10
16
Lateral Raise (Machine)
1
7 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Pec Deck (Machine)
1
7 reps
RPE 10
3
Lat Pulldown
1
7 reps
RPE 10
4
Incline Chest Press (Machine)
1
7 reps
RPE 10
5
Seated Row (Machine)
1
7 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 10
7
Bicep Curl (Cable)
1
7 reps
RPE 10
8
Tricep Extension (Cable)
1
7 reps
RPE 10
9
Hammer Curl (Cable)
1
7 reps
RPE 10
10
Kelso Shrug
1
7 reps
RPE 10
11
Pullover (Machine)
1
7 reps
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Shoulder Press (Machine)
1
7 reps
RPE 10
15
Face Pull
1
7 reps
RPE 10
16
Lateral Raise (Machine)
1
7 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Pec Deck (Machine)
1
7 reps
RPE 10
3
Lat Pulldown
1
7 reps
RPE 10
4
Incline Chest Press (Machine)
1
7 reps
RPE 10
5
Seated Row (Machine)
1
7 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 10
7
Bicep Curl (Cable)
1
7 reps
RPE 10
8
Tricep Extension (Cable)
1
7 reps
RPE 10
9
Hammer Curl (Cable)
1
7 reps
RPE 10
10
Kelso Shrug
1
7 reps
RPE 10
11
Pullover (Machine)
1
7 reps
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Shoulder Press (Machine)
1
7 reps
RPE 10
15
Face Pull
1
7 reps
RPE 10
16
Lateral Raise (Machine)
1
7 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Pec Deck (Machine)
1
7 reps
RPE 10
3
Lat Pulldown
1
7 reps
RPE 10
4
Incline Chest Press (Machine)
1
7 reps
RPE 10
5
Seated Row (Machine)
1
7 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 10
7
Bicep Curl (Cable)
1
7 reps
RPE 10
8
Tricep Extension (Cable)
1
7 reps
RPE 10
9
Hammer Curl (Cable)
1
7 reps
RPE 10
10
Kelso Shrug
1
7 reps
RPE 10
11
Pullover (Machine)
1
7 reps
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Shoulder Press (Machine)
1
7 reps
RPE 10
15
Face Pull
1
7 reps
RPE 10
16
Lateral Raise (Machine)
1
7 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Pec Deck (Machine)
1
7 reps
RPE 10
3
Lat Pulldown
1
7 reps
RPE 10
4
Incline Chest Press (Machine)
1
7 reps
RPE 10
5
Seated Row (Machine)
1
7 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 10
7
Bicep Curl (Cable)
1
7 reps
RPE 10
8
Tricep Extension (Cable)
1
7 reps
RPE 10
9
Hammer Curl (Cable)
1
7 reps
RPE 10
10
Kelso Shrug
1
7 reps
RPE 10
11
Pullover (Machine)
1
7 reps
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Shoulder Press (Machine)
1
7 reps
RPE 10
15
Face Pull
1
7 reps
RPE 10
16
Lateral Raise (Machine)
1
7 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Pec Deck (Machine)
1
7 reps
RPE 10
3
Lat Pulldown
1
7 reps
RPE 10
4
Incline Chest Press (Machine)
1
7 reps
RPE 10
5
Seated Row (Machine)
1
7 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 10
7
Bicep Curl (Cable)
1
7 reps
RPE 10
8
Tricep Extension (Cable)
1
7 reps
RPE 10
9
Hammer Curl (Cable)
1
7 reps
RPE 10
10
Kelso Shrug
1
7 reps
RPE 10
11
Pullover (Machine)
1
7 reps
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Shoulder Press (Machine)
1
7 reps
RPE 10
15
Face Pull
1
7 reps
RPE 10
16
Lateral Raise (Machine)
1
7 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Pec Deck (Machine)
1
7 reps
RPE 10
3
Lat Pulldown
1
7 reps
RPE 10
4
Incline Chest Press (Machine)
1
7 reps
RPE 10
5
Seated Row (Machine)
1
7 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 10
7
Bicep Curl (Cable)
1
7 reps
RPE 10
8
Tricep Extension (Cable)
1
7 reps
RPE 10
9
Hammer Curl (Cable)
1
7 reps
RPE 10
10
Kelso Shrug
1
7 reps
RPE 10
11
Pullover (Machine)
1
7 reps
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Shoulder Press (Machine)
1
7 reps
RPE 10
15
Face Pull
1
7 reps
RPE 10
16
Lateral Raise (Machine)
1
7 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Pec Deck (Machine)
1
7 reps
RPE 10
3
Lat Pulldown
1
7 reps
RPE 10
4
Incline Chest Press (Machine)
1
7 reps
RPE 10
5
Seated Row (Machine)
1
7 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 10
7
Bicep Curl (Cable)
1
7 reps
RPE 10
8
Tricep Extension (Cable)
1
7 reps
RPE 10
9
Hammer Curl (Cable)
1
7 reps
RPE 10
10
Kelso Shrug
1
7 reps
RPE 10
11
Pullover (Machine)
1
7 reps
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Shoulder Press (Machine)
1
7 reps
RPE 10
15
Face Pull
1
7 reps
RPE 10
16
Lateral Raise (Machine)
1
7 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Pec Deck (Machine)
1
7 reps
RPE 10
3
Lat Pulldown
1
7 reps
RPE 10
4
Incline Chest Press (Machine)
1
7 reps
RPE 10
5
Seated Row (Machine)
1
7 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 10
7
Bicep Curl (Cable)
1
7 reps
RPE 10
8
Tricep Extension (Cable)
1
7 reps
RPE 10
9
Hammer Curl (Cable)
1
7 reps
RPE 10
10
Kelso Shrug
1
7 reps
RPE 10
11
Pullover (Machine)
1
7 reps
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Shoulder Press (Machine)
1
7 reps
RPE 10
15
Face Pull
1
7 reps
RPE 10
16
Lateral Raise (Machine)
1
7 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Pec Deck (Machine)
1
7 reps
RPE 10
3
Lat Pulldown
1
7 reps
RPE 10
4
Incline Chest Press (Machine)
1
7 reps
RPE 10
5
Seated Row (Machine)
1
7 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 10
7
Bicep Curl (Cable)
1
7 reps
RPE 10
8
Tricep Extension (Cable)
1
7 reps
RPE 10
9
Hammer Curl (Cable)
1
7 reps
RPE 10
10
Kelso Shrug
1
7 reps
RPE 10
11
Pullover (Machine)
1
7 reps
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Shoulder Press (Machine)
1
7 reps
RPE 10
15
Face Pull
1
7 reps
RPE 10
16
Lateral Raise (Machine)
1
7 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
1
7 reps
RPE 10
2
Pec Deck (Machine)
1
7 reps
RPE 10
3
Lat Pulldown
1
7 reps
RPE 10
4
Incline Chest Press (Machine)
1
7 reps
RPE 10
5
Seated Row (Machine)
1
7 reps
RPE 10
6
Overhead Tricep Extension (Cable)
1
7 reps
RPE 10
7
Bicep Curl (Cable)
1
7 reps
RPE 10
8
Tricep Extension (Cable)
1
7 reps
RPE 10
9
Hammer Curl (Cable)
1
7 reps
RPE 10
10
Kelso Shrug
1
7 reps
RPE 10
11
Pullover (Machine)
1
7 reps
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
7 reps
RPE 10
13
Wrist Curls
1
7 reps
RPE 10
14
Shoulder Press (Machine)
1
7 reps
RPE 10
15
Face Pull
1
7 reps
RPE 10
16
Lateral Raise (Machine)
1
7 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Rear Delt Fly (Machine)
1 Set
7 Reps
@10
2
Pec Deck (Machine)
1 Set
7 Reps
@10
3
Lat Pulldown
1 Set
7 Reps
@10
4
Incline Chest Press (Machine)
1 Set
7 Reps
@10
5
Seated Row (Machine)
1 Set
7 Reps
@10
6
Overhead Tricep Extension (Cable)
1 Set
7 Reps
@10
7
Bicep Curl (Cable)
1 Set
7 Reps
@10
8
Tricep Extension (Cable)
1 Set
7 Reps
@10
9
Hammer Curl (Cable)
1 Set
7 Reps
@10
10
Kelso Shrug
1 Set
7 Reps
@10
11
Pullover (Machine)
1 Set
7 Reps
@10
12
Reverse Wrist Curl (Dumbbell)
1 Set
7 Reps
@10
13
Wrist Curls
1 Set
7 Reps
@10
14
Shoulder Press (Machine)
1 Set
7 Reps
@10
15
Face Pull
1 Set
7 Reps
@10
16
Lateral Raise (Machine)
1 Set
7 Reps
@10
Day 2
1
Rear Delt Fly (Machine)
1 Set
7 Reps
@10
2
Pec Deck (Machine)
1 Set
7 Reps
@10
3
Lat Pulldown
1 Set
7 Reps
@10
4
Incline Chest Press (Machine)
1 Set
7 Reps
@10
5
Seated Row (Machine)
1 Set
7 Reps
@10
6
Overhead Tricep Extension (Cable)
1 Set
7 Reps
@10
7
Bicep Curl (Cable)
1 Set
7 Reps
@10
8
Tricep Extension (Cable)
1 Set
7 Reps
@10
9
Hammer Curl (Cable)
1 Set
7 Reps
@10
10
Kelso Shrug
1 Set
7 Reps
@10
11
Pullover (Machine)
1 Set
7 Reps
@10
12
Reverse Wrist Curl (Dumbbell)
1 Set
7 Reps
@10
13
Wrist Curls
1 Set
7 Reps
@10
14
Shoulder Press (Machine)
1 Set
7 Reps
@10
15
Face Pull
1 Set
7 Reps
@10
16
Lateral Raise (Machine)
1 Set
7 Reps
@10
Day 3
1
Rear Delt Fly (Machine)
1 Set
7 Reps
@10
2
Pec Deck (Machine)
1 Set
7 Reps
@10
3
Lat Pulldown
1 Set
7 Reps
@10
4
Incline Chest Press (Machine)
1 Set
7 Reps
@10
5
Seated Row (Machine)
1 Set
7 Reps
@10
6
Overhead Tricep Extension (Cable)
1 Set
7 Reps
@10
7
Bicep Curl (Cable)
1 Set
7 Reps
@10
8
Tricep Extension (Cable)
1 Set
7 Reps
@10
9
Hammer Curl (Cable)
1 Set
7 Reps
@10
10
Kelso Shrug
1 Set
7 Reps
@10
11
Pullover (Machine)
1 Set
7 Reps
@10
12
Reverse Wrist Curl (Dumbbell)
1 Set
7 Reps
@10
13
Wrist Curls
1 Set
7 Reps
@10
14
Shoulder Press (Machine)
1 Set
7 Reps
@10
15
Face Pull
1 Set
7 Reps
@10
16
Lateral Raise (Machine)
1 Set
7 Reps
@10
Day 4
1
Rear Delt Fly (Machine)
1 Set
7 Reps
@10
2
Pec Deck (Machine)
1 Set
7 Reps
@10
3
Lat Pulldown
1 Set
7 Reps
@10
4
Incline Chest Press (Machine)
1 Set
7 Reps
@10
5
Seated Row (Machine)
1 Set
7 Reps
@10
6
Overhead Tricep Extension (Cable)
1 Set
7 Reps
@10
7
Bicep Curl (Cable)
1 Set
7 Reps
@10
8
Tricep Extension (Cable)
1 Set
7 Reps
@10
9
Hammer Curl (Cable)
1 Set
7 Reps
@10
10
Kelso Shrug
1 Set
7 Reps
@10
11
Pullover (Machine)
1 Set
7 Reps
@10
12
Reverse Wrist Curl (Dumbbell)
1 Set
7 Reps
@10
13
Wrist Curls
1 Set
7 Reps
@10
14
Shoulder Press (Machine)
1 Set
7 Reps
@10
15
Face Pull
1 Set
7 Reps
@10
16
Lateral Raise (Machine)
1 Set
7 Reps
@10