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IRONmen

by None
4 athletes joined

Program Description

Regular workout targeting 6 parts for 6 days.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 29, 2024 09:42
  • Last Edited
    Jun 18, 2025 10:48

Summary

Unleash your strength with the IRONmen program, a comprehensive 12-week journey designed for serious lifters. Committing to six days a week, you'll tackle targeted workouts focusing on major muscle groups, ensuring balanced development and explosive gains. Each session incorporates a mix of barbell, dumbbell, and cable exercises, maximizing your potential to build muscle and increase endurance. Get ready to transform your physique and push your limits like never before!
Muscle Engagement
Front
Back
MuscleSet
Biceps
13.6%
Triceps
12.8%
Chest
11.8%
Front Delts
10.8%
Lats
9.5%
Upper Back
7.2%
Quadriceps
6.4%
Middle Delts
6.2%
Abs
5.3%
Hamstrings
4.6%
Glutes
4.4%
Adductors
2.1%
Forearms
1.6%
Lower Back
1.3%
Calves
1.3%
Rear Delts
1%
Abductors
0.3%
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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
Incline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Push Up
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Push Up
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Push Up
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Push Up
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Push Up
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Push Up
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Push Up
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Push Up
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Push Up
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Push Up
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Push Up
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Push Up
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bicep Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Barbell Curl Lie Against An Incline
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Hammer Curl (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Preacher Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Concentration Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bicep Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Barbell Curl Lie Against An Incline
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Hammer Curl (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Preacher Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Concentration Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bicep Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Barbell Curl Lie Against An Incline
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Hammer Curl (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Preacher Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Concentration Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bicep Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Barbell Curl Lie Against An Incline
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Hammer Curl (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Preacher Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Concentration Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bicep Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Barbell Curl Lie Against An Incline
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Hammer Curl (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Preacher Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Concentration Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bicep Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Barbell Curl Lie Against An Incline
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Hammer Curl (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Preacher Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Concentration Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bicep Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Barbell Curl Lie Against An Incline
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Hammer Curl (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Preacher Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Concentration Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bicep Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Barbell Curl Lie Against An Incline
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Hammer Curl (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Preacher Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Concentration Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bicep Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Barbell Curl Lie Against An Incline
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Hammer Curl (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Preacher Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Concentration Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bicep Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Barbell Curl Lie Against An Incline
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Hammer Curl (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Preacher Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Concentration Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bicep Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Barbell Curl Lie Against An Incline
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Hammer Curl (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Preacher Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Concentration Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bicep Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Barbell Curl Lie Against An Incline
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Hammer Curl (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Preacher Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Concentration Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Dumbbell Row
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
TRX Row
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Straight Arm Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Underhand Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Hyperextension
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Abs Crunch (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
-
-
-
10
Reverse Abs Crunch (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
-
-
-
11
Oblique Crunch
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Dumbbell Row
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
TRX Row
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Straight Arm Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Underhand Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Hyperextension
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Abs Crunch (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
-
-
-
10
Reverse Abs Crunch (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
-
-
-
11
Oblique Crunch
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Dumbbell Row
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
TRX Row
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Straight Arm Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Underhand Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Hyperextension
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Abs Crunch (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
-
-
-
10
Reverse Abs Crunch (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
-
-
-
11
Oblique Crunch
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Dumbbell Row
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
TRX Row
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Straight Arm Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Underhand Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Hyperextension
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Abs Crunch (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
-
-
-
10
Reverse Abs Crunch (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
-
-
-
11
Oblique Crunch
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Dumbbell Row
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
TRX Row
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Straight Arm Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Underhand Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Hyperextension
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Abs Crunch (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
-
-
-
10
Reverse Abs Crunch (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
-
-
-
11
Oblique Crunch
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Dumbbell Row
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
TRX Row
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Straight Arm Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Underhand Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Hyperextension
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Abs Crunch (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
-
-
-
10
Reverse Abs Crunch (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
-
-
-
11
Oblique Crunch
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Dumbbell Row
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
TRX Row
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Straight Arm Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Underhand Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Hyperextension
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Abs Crunch (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
-
-
-
10
Reverse Abs Crunch (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
-
-
-
11
Oblique Crunch
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Dumbbell Row
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
TRX Row
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Straight Arm Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Underhand Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Hyperextension
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Abs Crunch (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
-
-
-
10
Reverse Abs Crunch (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
-
-
-
11
Oblique Crunch
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Dumbbell Row
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
TRX Row
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Straight Arm Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Underhand Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Hyperextension
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Abs Crunch (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
-
-
-
10
Reverse Abs Crunch (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
-
-
-
11
Oblique Crunch
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Dumbbell Row
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
TRX Row
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Straight Arm Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Underhand Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Hyperextension
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Abs Crunch (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
-
-
-
10
Reverse Abs Crunch (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
-
-
-
11
Oblique Crunch
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Dumbbell Row
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
TRX Row
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Straight Arm Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Underhand Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Hyperextension
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Abs Crunch (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
-
-
-
10
Reverse Abs Crunch (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
-
-
-
11
Oblique Crunch
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Dumbbell Row
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
TRX Row
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Straight Arm Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Underhand Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Hyperextension
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Abs Crunch (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
-
-
-
10
Reverse Abs Crunch (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
-
-
-
11
Oblique Crunch
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Overhead Extension (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
French Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Weighted Bench Dip
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Tricep Kickback
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Side Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Overhead Extension (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
French Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Weighted Bench Dip
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Tricep Kickback
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Side Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Overhead Extension (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
French Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Weighted Bench Dip
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Tricep Kickback
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Side Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Overhead Extension (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
French Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Weighted Bench Dip
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Tricep Kickback
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Side Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Overhead Extension (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
French Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Weighted Bench Dip
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Tricep Kickback
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Side Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Overhead Extension (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
French Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Weighted Bench Dip
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Tricep Kickback
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Side Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Overhead Extension (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
French Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Weighted Bench Dip
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Tricep Kickback
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Side Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Overhead Extension (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
French Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Weighted Bench Dip
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Tricep Kickback
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Side Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Overhead Extension (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
French Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Weighted Bench Dip
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Tricep Kickback
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Side Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Overhead Extension (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
French Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Weighted Bench Dip
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Tricep Kickback
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Side Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Overhead Extension (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
French Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Weighted Bench Dip
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Tricep Kickback
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Side Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Overhead Extension (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
French Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Weighted Bench Dip
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Tricep Kickback
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Side Plank
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Arnold Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Front Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Incline Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Arnold Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Front Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Incline Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Arnold Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Front Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Incline Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Arnold Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Front Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Incline Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Arnold Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Front Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Incline Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Arnold Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Front Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Incline Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Arnold Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Front Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Incline Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Arnold Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Front Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Incline Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Arnold Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Front Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Incline Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Arnold Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Front Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Incline Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Arnold Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Front Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Incline Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Arnold Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Front Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Incline Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Walking Lunge (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Sumo Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Calf Raise (Leg Press)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Walking Lunge (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Sumo Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Calf Raise (Leg Press)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Walking Lunge (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Sumo Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Calf Raise (Leg Press)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Walking Lunge (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Sumo Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Calf Raise (Leg Press)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Walking Lunge (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Sumo Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Calf Raise (Leg Press)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Walking Lunge (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Sumo Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Calf Raise (Leg Press)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Walking Lunge (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Sumo Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Calf Raise (Leg Press)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Walking Lunge (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Sumo Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Calf Raise (Leg Press)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Walking Lunge (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Sumo Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Calf Raise (Leg Press)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Walking Lunge (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Sumo Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Calf Raise (Leg Press)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Walking Lunge (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Sumo Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Calf Raise (Leg Press)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Walking Lunge (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Sumo Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Calf Raise (Leg Press)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
2
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
3
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
4
Chest Fly (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
5
Cable Crossover
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
6
Chest Fly (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
7
Pullover (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
8
Push Up
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
Day 2
1
Hammer Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
2
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
3
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
4
Barbell Curl Lie Against An Incline
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
5
Hammer Curl (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
6
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
7
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
8
Concentration Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
2
Dumbbell Row
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
4
TRX Row
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
5
Straight Arm Pulldown
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
6
Underhand Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
7
Pullover (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
8
Hyperextension
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
9
Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
10
Reverse Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
11
Oblique Crunch
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
Day 4
1
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
2
Overhead Extension (EZ Bar)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
3
French Press
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
5
Weighted Bench Dip
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
6
Tricep Kickback
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
7
Side Plank
1 Set
-
Day 5
1
Standing Behind Neck Shoulder Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
3
Arnold Press
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
5
Front Raise
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
6
Upright Row (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
7
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
Day 6
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
3
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
4
Sumo Squat
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
5
Leg Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
6
Leg Extension
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
7
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-