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Building the temple of retribution

by Neal Z.
2 athletes joined

Program Description

To gain superhumanstrenght, built a temple of a body and achieve a powerfull mindset that makes u indestructible. We were Born to suffer, we are fighting to succeed, endure everything what this world Throws at u. After 6 weeks u look into a mirror and see a new god has been Born into this world of havok.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 08, 2024 12:51
  • Last Edited
    Jun 18, 2025 08:05

Summary

**Building the Temple of Retribution** is a comprehensive 6-week program designed for those ready to elevate their strength and sculpt their physique. Committing to six days a week, you’ll engage in targeted workouts that focus on building muscle in your chest, shoulders, and triceps through a variety of barbell and machine exercises. Each session is crafted to push your limits, utilizing high-intensity techniques to maximize gains and enhance your overall performance. Prepare to transform your body and unleash your inner strength!
Muscle Engagement
Front
Back
MuscleSet
Chest
14.8%
Biceps
13.4%
Triceps
11.9%
Upper Back
11.8%
Lats
9.2%
Front Delts
8.3%
Abs
6.5%
Quadriceps
5.9%
Glutes
3.5%
Hamstrings
3.5%
Middle Delts
3%
Calves
3%
Forearms
2.5%
Adductors
1.2%
Rear Delts
0.9%
Abductors
0.6%
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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
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7-8
2
Incline Bench Press (Barbell)
4
6-8 reps
RPE 7-8
3
Chest Press (Machine)
4
12-15 reps
RPE 7-8
4
Bench Press (Dumbbell)
4
12-15 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7-8
6
Shrug (Barbell)
4
12-15 reps
RPE 7-8
7
Bench Press (Close Grip)
4
6-8 reps
RPE 7-8
8
Skull Crusher (Barbell)
4
6-8 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7-8
2
Incline Bench Press (Barbell)
4
6-8 reps
RPE 7-8
3
Chest Press (Machine)
4
12-15 reps
RPE 7-8
4
Bench Press (Dumbbell)
4
12-15 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7-8
6
Shrug (Barbell)
4
12-15 reps
RPE 7-8
7
Bench Press (Close Grip)
4
6-8 reps
RPE 7-8
8
Skull Crusher (Barbell)
4
6-8 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7-8
2
Incline Bench Press (Barbell)
4
6-8 reps
RPE 7-8
3
Chest Press (Machine)
4
12-15 reps
RPE 7-8
4
Bench Press (Dumbbell)
4
12-15 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7-8
6
Shrug (Barbell)
4
12-15 reps
RPE 7-8
7
Bench Press (Close Grip)
4
6-8 reps
RPE 7-8
8
Skull Crusher (Barbell)
4
6-8 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7-8
2
Incline Bench Press (Barbell)
4
6-8 reps
RPE 7-8
3
Chest Press (Machine)
4
12-15 reps
RPE 7-8
4
Bench Press (Dumbbell)
4
12-15 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7-8
6
Shrug (Barbell)
4
12-15 reps
RPE 7-8
7
Bench Press (Close Grip)
4
6-8 reps
RPE 7-8
8
Skull Crusher (Barbell)
4
6-8 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7-8
2
Incline Bench Press (Barbell)
4
6-8 reps
RPE 7-8
3
Chest Press (Machine)
4
12-15 reps
RPE 7-8
4
Bench Press (Dumbbell)
4
12-15 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7-8
6
Shrug (Barbell)
4
12-15 reps
RPE 7-8
7
Bench Press (Close Grip)
4
6-8 reps
RPE 7-8
8
Skull Crusher (Barbell)
4
6-8 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7-8
2
Incline Bench Press (Barbell)
4
6-8 reps
RPE 7-8
3
Chest Press (Machine)
4
12-15 reps
RPE 7-8
4
Bench Press (Dumbbell)
4
12-15 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7-8
6
Shrug (Barbell)
4
12-15 reps
RPE 7-8
7
Bench Press (Close Grip)
4
6-8 reps
RPE 7-8
8
Skull Crusher (Barbell)
4
6-8 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7-8
2
Leg Press
4
6-8 reps
RPE 7-8
3
Standing Calf Raise
4
12-12 reps
RPE 7-8
4
Side Crunch (Cable)
4
20-25 reps
RPE 7-8
5
Hanging Leg Raise
4
12-15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7-8
2
Leg Press
4
6-8 reps
RPE 7-8
3
Standing Calf Raise
4
12-12 reps
RPE 7-8
4
Side Crunch (Cable)
4
20-25 reps
RPE 7-8
5
Hanging Leg Raise
4
12-15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7-8
2
Leg Press
4
6-8 reps
RPE 7-8
3
Standing Calf Raise
4
12-12 reps
RPE 7-8
4
Side Crunch (Cable)
4
20-25 reps
RPE 7-8
5
Hanging Leg Raise
4
12-15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7-8
2
Leg Press
4
6-8 reps
RPE 7-8
3
Standing Calf Raise
4
12-12 reps
RPE 7-8
4
Side Crunch (Cable)
4
20-25 reps
RPE 7-8
5
Hanging Leg Raise
4
12-15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7-8
2
Leg Press
4
6-8 reps
RPE 7-8
3
Standing Calf Raise
4
12-12 reps
RPE 7-8
4
Side Crunch (Cable)
4
20-25 reps
RPE 7-8
5
Hanging Leg Raise
4
12-15 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7-8
2
Leg Press
4
6-8 reps
RPE 7-8
3
Standing Calf Raise
4
12-12 reps
RPE 7-8
4
Side Crunch (Cable)
4
20-25 reps
RPE 7-8
5
Hanging Leg Raise
4
12-15 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
RPE 7-8
2
Bent Over Row (Dumbbell)
4
6-8 reps
RPE 7-8
3
Seated Row (Cable)
4
12-15 reps
RPE 7-8
4
Bicep Curl (Dumbbell)
4
6-8 reps
RPE 7-8
5
Incline Curl (Dumbbell)
4
6-8 reps
RPE 7-8
6
Preacher Curl (Barbell)
4
12-15 reps
RPE 7-8
7
Barbell Row
4
12-15 reps
RPE 8
8
Straight Arm Pulldown
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
RPE 7-8
2
Bent Over Row (Dumbbell)
4
6-8 reps
RPE 7-8
3
Seated Row (Cable)
4
12-15 reps
RPE 7-8
4
Bicep Curl (Dumbbell)
4
6-8 reps
RPE 7-8
5
Incline Curl (Dumbbell)
4
6-8 reps
RPE 7-8
6
Preacher Curl (Barbell)
3
1
12-15 reps
12-15 reps
RPE 7-8
-
7
Lat Pulldown
4
6-8 reps
RPE 7-8
8
Bent Over Row (Dumbbell)
4
6-8 reps
RPE 7-8
9
Seated Row (Cable)
4
12-15 reps
RPE 7-8
10
Bicep Curl (Dumbbell)
4
6-8 reps
RPE 7-8
11
Incline Curl (Dumbbell)
4
6-8 reps
RPE 7-8
12
Preacher Curl (Barbell)
4
12-15 reps
RPE 7-8
13
Barbell Row
4
12-15 reps
RPE 8
14
Straight Arm Pulldown
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
RPE 7-8
2
Bent Over Row (Dumbbell)
4
6-8 reps
RPE 7-8
3
Seated Row (Cable)
4
12-15 reps
RPE 7-8
4
Bicep Curl (Dumbbell)
4
6-8 reps
RPE 7-8
5
Incline Curl (Dumbbell)
4
6-8 reps
RPE 7-8
6
Preacher Curl (Barbell)
3
1
12-15 reps
12-15 reps
RPE 7-8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
RPE 7-8
2
Bent Over Row (Dumbbell)
4
6-8 reps
RPE 7-8
3
Seated Row (Cable)
4
12-15 reps
RPE 7-8
4
Bicep Curl (Dumbbell)
4
6-8 reps
RPE 7-8
5
Incline Curl (Dumbbell)
4
6-8 reps
RPE 7-8
6
Preacher Curl (Barbell)
3
1
12-15 reps
12-15 reps
RPE 7-8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
RPE 7-8
2
Bent Over Row (Dumbbell)
4
6-8 reps
RPE 7-8
3
Seated Row (Cable)
4
12-15 reps
RPE 7-8
4
Bicep Curl (Dumbbell)
4
6-8 reps
RPE 7-8
5
Incline Curl (Dumbbell)
4
6-8 reps
RPE 7-8
6
Preacher Curl (Barbell)
3
1
12-15 reps
12-15 reps
RPE 7-8
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
RPE 7-8
2
Bent Over Row (Dumbbell)
4
6-8 reps
RPE 7-8
3
Seated Row (Cable)
4
12-15 reps
RPE 7-8
4
Bicep Curl (Dumbbell)
4
6-8 reps
RPE 7-8
5
Incline Curl (Dumbbell)
4
6-8 reps
RPE 7-8
6
Preacher Curl (Barbell)
3
1
12-15 reps
12-15 reps
RPE 7-8
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7-8
2
Incline Bench Press (Barbell)
4
6-8 reps
RPE 7-8
3
Chest Press (Machine)
4
12-15 reps
RPE 7-8
4
Bench Press (Dumbbell)
4
12-15 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7-8
6
Shrug (Barbell)
4
12-15 reps
RPE 7-8
7
Bench Press (Close Grip)
4
6-8 reps
RPE 7-8
8
Skull Crusher (Barbell)
4
6-8 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7-8
2
Incline Bench Press (Barbell)
4
6-8 reps
RPE 7-8
3
Chest Press (Machine)
4
12-15 reps
RPE 7-8
4
Bench Press (Dumbbell)
4
12-15 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7-8
6
Shrug (Barbell)
4
12-15 reps
RPE 7-8
7
Bench Press (Close Grip)
4
6-8 reps
RPE 7-8
8
Skull Crusher (Barbell)
4
6-8 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7-8
2
Incline Bench Press (Barbell)
4
6-8 reps
RPE 7-8
3
Chest Press (Machine)
4
12-15 reps
RPE 7-8
4
Bench Press (Dumbbell)
4
12-15 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7-8
6
Shrug (Barbell)
4
12-15 reps
RPE 7-8
7
Bench Press (Close Grip)
4
6-8 reps
RPE 7-8
8
Skull Crusher (Barbell)
4
6-8 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7-8
2
Incline Bench Press (Barbell)
4
6-8 reps
RPE 7-8
3
Chest Press (Machine)
4
12-15 reps
RPE 7-8
4
Bench Press (Dumbbell)
4
12-15 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7-8
6
Shrug (Barbell)
4
12-15 reps
RPE 7-8
7
Bench Press (Close Grip)
4
6-8 reps
RPE 7-8
8
Skull Crusher (Barbell)
4
6-8 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7-8
2
Incline Bench Press (Barbell)
4
6-8 reps
RPE 7-8
3
Chest Press (Machine)
4
12-15 reps
RPE 7-8
4
Bench Press (Dumbbell)
4
12-15 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7-8
6
Shrug (Barbell)
4
12-15 reps
RPE 7-8
7
Bench Press (Close Grip)
4
6-8 reps
RPE 7-8
8
Skull Crusher (Barbell)
4
6-8 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7-8
2
Incline Bench Press (Barbell)
4
6-8 reps
RPE 7-8
3
Chest Press (Machine)
4
12-15 reps
RPE 7-8
4
Bench Press (Dumbbell)
4
12-15 reps
RPE 7-8
5
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7-8
6
Shrug (Barbell)
4
12-15 reps
RPE 7-8
7
Bench Press (Close Grip)
4
6-8 reps
RPE 7-8
8
Skull Crusher (Barbell)
4
6-8 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7-8
2
Leg Press
4
6-8 reps
RPE 7-8
3
Standing Calf Raise
4
12-12 reps
RPE 7-8
4
Side Crunch (Cable)
4
20-25 reps
RPE 7-8
5
Hanging Leg Raise
4
12-15 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7-8
2
Leg Press
4
6-8 reps
RPE 7-8
3
Standing Calf Raise
4
12-12 reps
RPE 7-8
4
Side Crunch (Cable)
4
20-25 reps
RPE 7-8
5
Hanging Leg Raise
4
12-15 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7-8
2
Leg Press
4
6-8 reps
RPE 7-8
3
Standing Calf Raise
4
12-12 reps
RPE 7-8
4
Side Crunch (Cable)
4
20-25 reps
RPE 7-8
5
Hanging Leg Raise
4
12-15 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7-8
2
Leg Press
4
6-8 reps
RPE 7-8
3
Standing Calf Raise
4
12-12 reps
RPE 7-8
4
Side Crunch (Cable)
4
20-25 reps
RPE 7-8
5
Hanging Leg Raise
4
12-15 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7-8
2
Leg Press
4
6-8 reps
RPE 7-8
3
Standing Calf Raise
4
12-12 reps
RPE 7-8
4
Side Crunch (Cable)
4
20-25 reps
RPE 7-8
5
Hanging Leg Raise
4
12-15 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7-8
2
Leg Press
4
6-8 reps
RPE 7-8
3
Standing Calf Raise
4
12-12 reps
RPE 7-8
4
Side Crunch (Cable)
4
20-25 reps
RPE 7-8
5
Hanging Leg Raise
4
12-15 reps
RPE 7-8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
RPE 7-8
2
Bent Over Row (Dumbbell)
4
6-8 reps
RPE 7-8
3
Seated Row (Cable)
4
12-15 reps
RPE 7-8
4
Bicep Curl (Dumbbell)
4
6-8 reps
RPE 7-8
5
Incline Curl (Dumbbell)
4
6-8 reps
RPE 7-8
6
Preacher Curl (Barbell)
3
1
12-15 reps
12-15 reps
RPE 7-8
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
RPE 7-8
2
Bent Over Row (Dumbbell)
4
6-8 reps
RPE 7-8
3
Seated Row (Cable)
4
12-15 reps
RPE 7-8
4
Bicep Curl (Dumbbell)
4
6-8 reps
RPE 7-8
5
Incline Curl (Dumbbell)
4
6-8 reps
RPE 7-8
6
Preacher Curl (Barbell)
3
1
12-15 reps
12-15 reps
RPE 7-8
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
RPE 7-8
2
Bent Over Row (Dumbbell)
4
6-8 reps
RPE 7-8
3
Seated Row (Cable)
4
12-15 reps
RPE 7-8
4
Bicep Curl (Dumbbell)
4
6-8 reps
RPE 7-8
5
Incline Curl (Dumbbell)
4
6-8 reps
RPE 7-8
6
Preacher Curl (Barbell)
3
1
12-15 reps
12-15 reps
RPE 7-8
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
RPE 7-8
2
Bent Over Row (Dumbbell)
4
6-8 reps
RPE 7-8
3
Seated Row (Cable)
4
12-15 reps
RPE 7-8
4
Bicep Curl (Dumbbell)
4
6-8 reps
RPE 7-8
5
Incline Curl (Dumbbell)
4
6-8 reps
RPE 7-8
6
Preacher Curl (Barbell)
3
1
12-15 reps
12-15 reps
RPE 7-8
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
RPE 7-8
2
Bent Over Row (Dumbbell)
4
6-8 reps
RPE 7-8
3
Seated Row (Cable)
4
12-15 reps
RPE 7-8
4
Bicep Curl (Dumbbell)
4
6-8 reps
RPE 7-8
5
Incline Curl (Dumbbell)
4
6-8 reps
RPE 7-8
6
Preacher Curl (Barbell)
3
1
12-15 reps
12-15 reps
RPE 7-8
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
6-8 reps
RPE 7-8
2
Bent Over Row (Dumbbell)
4
6-8 reps
RPE 7-8
3
Seated Row (Cable)
4
12-15 reps
RPE 7-8
4
Bicep Curl (Dumbbell)
4
6-8 reps
RPE 7-8
5
Incline Curl (Dumbbell)
4
6-8 reps
RPE 7-8
6
Preacher Curl (Barbell)
3
1
12-15 reps
12-15 reps
RPE 7-8
-
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
@7-8
2
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
@7-8
3
Chest Press (Machine)
4 Sets
12-15 Reps
@7-8
4
Bench Press (Dumbbell)
4 Sets
12-15 Reps
@7-8
5
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@7-8
6
Shrug (Barbell)
4 Sets
12-15 Reps
@7-8
7
Bench Press (Close Grip)
4 Sets
6-8 Reps
@7-8
8
Skull Crusher (Barbell)
4 Sets
6-8 Reps
@7-8
Day 4
1
Bench Press (Barbell)
4 Sets
6-8 Reps
@7-8
2
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
@7-8
3
Chest Press (Machine)
4 Sets
12-15 Reps
@7-8
4
Bench Press (Dumbbell)
4 Sets
12-15 Reps
@7-8
5
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@7-8
6
Shrug (Barbell)
4 Sets
12-15 Reps
@7-8
7
Bench Press (Close Grip)
4 Sets
6-8 Reps
@7-8
8
Skull Crusher (Barbell)
4 Sets
6-8 Reps
@7-8
Day 2
1
Squat (Barbell)
4 Sets
6-8 Reps
@7-8
2
Leg Press
4 Sets
6-8 Reps
@7-8
3
Standing Calf Raise
4 Sets
12-12 Reps
@7-8
4
Side Crunch (Cable)
4 Sets
20-25 Reps
@7-8
5
Hanging Leg Raise
4 Sets
12-15 Reps
@7-8
Day 5
1
Squat (Barbell)
4 Sets
6-8 Reps
@7-8
2
Leg Press
4 Sets
6-8 Reps
@7-8
3
Standing Calf Raise
4 Sets
12-12 Reps
@7-8
4
Side Crunch (Cable)
4 Sets
20-25 Reps
@7-8
5
Hanging Leg Raise
4 Sets
12-15 Reps
@7-8
Day 6
1
Lat Pulldown
4 Sets
6-8 Reps
@7-8
2
Bent Over Row (Dumbbell)
4 Sets
6-8 Reps
@7-8
3
Seated Row (Cable)
4 Sets
12-15 Reps
@7-8
4
Bicep Curl (Dumbbell)
4 Sets
6-8 Reps
@7-8
5
Incline Curl (Dumbbell)
4 Sets
6-8 Reps
@7-8
6
Preacher Curl (Barbell)
3 Sets
1 Set
12-15 Reps
12-15 Reps
@7-8
-
Day 3
1
Lat Pulldown
4 Sets
6-8 Reps
@7-8
2
Bent Over Row (Dumbbell)
4 Sets
6-8 Reps
@7-8
3
Seated Row (Cable)
4 Sets
12-15 Reps
@7-8
4
Bicep Curl (Dumbbell)
4 Sets
6-8 Reps
@7-8
5
Incline Curl (Dumbbell)
4 Sets
6-8 Reps
@7-8
6
Preacher Curl (Barbell)
4 Sets
12-15 Reps
@7-8
7
Barbell Row
4 Sets
12-15 Reps
@8
8
Straight Arm Pulldown
4 Sets
12-15 Reps
@8