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Dr Mike inspired

by Shay_Whelbourne_118445
7 athletes joined

Program Description

Deep stretch regains strength safety

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 12, 2024 04:30
  • Last Edited
    Jun 18, 2025 10:07

Summary

Unlock your potential with the "Dr Mike Inspired" program, an 8-week journey designed for serious lifters looking to build strength and muscle. Committing to five days a week, you'll engage in a variety of targeted exercises that focus on back and biceps, chest, shoulders, and more, utilizing a full gym setup. Each session combines high-intensity workouts with essential compound movements to maximize your gains. Get ready to elevate your training and achieve the results you've always wanted!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Bicep Curl (Cable)
3
15 reps
RPE 8
3
Seated Row (Cable)
2
12 reps
RPE 8
4
T-Bar Row
2
12 reps
RPE 9
5
Incline Curl (Dumbbell)
2
1
12 reps
15 reps
RPE 8
RPE 8
6
Lat Prayer
1
2
12 reps
10 reps
-
-
7
Hammer Curl
2
10 reps
RPE 9.5
8
Chest Supported Row (Machine)
2
1
10 reps
12 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Bicep Curl (Cable)
3
15 reps
RPE 8
3
Seated Row (Cable)
2
12 reps
RPE 8
4
T-Bar Row
2
12 reps
RPE 9
5
Incline Curl (Dumbbell)
2
1
12 reps
15 reps
RPE 8
RPE 8
6
Lat Prayer
1
2
12 reps
10 reps
-
-
7
Hammer Curl
2
10 reps
RPE 9.5
8
Chest Supported Row (Machine)
2
1
10 reps
12 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Bicep Curl (Cable)
3
15 reps
RPE 8
3
Seated Row (Cable)
2
12 reps
RPE 8
4
T-Bar Row
2
12 reps
RPE 9
5
Incline Curl (Dumbbell)
2
1
12 reps
15 reps
RPE 8
RPE 8
6
Lat Prayer
1
2
12 reps
10 reps
-
-
7
Hammer Curl
2
10 reps
RPE 9.5
8
Chest Supported Row (Machine)
2
1
10 reps
12 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Bicep Curl (Cable)
3
15 reps
RPE 8
3
Seated Row (Cable)
2
12 reps
RPE 8
4
T-Bar Row
2
12 reps
RPE 9
5
Incline Curl (Dumbbell)
2
1
12 reps
15 reps
RPE 8
RPE 8
6
Lat Prayer
1
2
12 reps
10 reps
-
-
7
Hammer Curl
2
10 reps
RPE 9.5
8
Chest Supported Row (Machine)
2
1
10 reps
12 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Bicep Curl (Cable)
3
15 reps
RPE 8
3
Seated Row (Cable)
2
12 reps
RPE 8
4
T-Bar Row
2
12 reps
RPE 9
5
Incline Curl (Dumbbell)
2
1
12 reps
15 reps
RPE 8
RPE 8
6
Lat Prayer
1
2
12 reps
10 reps
-
-
7
Hammer Curl
2
10 reps
RPE 9.5
8
Chest Supported Row (Machine)
2
1
10 reps
12 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Bicep Curl (Cable)
3
15 reps
RPE 8
3
Seated Row (Cable)
2
12 reps
RPE 8
4
T-Bar Row
2
12 reps
RPE 9
5
Incline Curl (Dumbbell)
2
1
12 reps
15 reps
RPE 8
RPE 8
6
Lat Prayer
1
2
12 reps
10 reps
-
-
7
Hammer Curl
2
10 reps
RPE 9.5
8
Chest Supported Row (Machine)
2
1
10 reps
12 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Bicep Curl (Cable)
3
15 reps
RPE 8
3
Seated Row (Cable)
2
12 reps
RPE 8
4
T-Bar Row
2
12 reps
RPE 9
5
Incline Curl (Dumbbell)
2
1
12 reps
15 reps
RPE 8
RPE 8
6
Lat Prayer
1
2
12 reps
10 reps
-
-
7
Hammer Curl
2
10 reps
RPE 9.5
8
Chest Supported Row (Machine)
2
1
10 reps
12 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Bicep Curl (Cable)
3
15 reps
RPE 8
3
Seated Row (Cable)
2
12 reps
RPE 8
4
T-Bar Row
2
12 reps
RPE 9
5
Incline Curl (Dumbbell)
2
1
12 reps
15 reps
RPE 8
RPE 8
6
Lat Prayer
1
2
12 reps
10 reps
-
-
7
Hammer Curl
2
10 reps
RPE 9.5
8
Chest Supported Row (Machine)
2
1
10 reps
12 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
3
15 reps
12 reps
-
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Push Up (Incline)
2
12 reps
-
5
Single Arm Tricep Extension (Cable)
2
12 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
12 reps
-
8
Bench Press (Smith Machine)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
3
15 reps
12 reps
-
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Push Up (Incline)
2
12 reps
-
5
Single Arm Tricep Extension (Cable)
2
12 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
12 reps
-
8
Bench Press (Smith Machine)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
3
15 reps
12 reps
-
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Push Up (Incline)
2
12 reps
-
5
Single Arm Tricep Extension (Cable)
2
12 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
12 reps
-
8
Bench Press (Smith Machine)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
3
15 reps
12 reps
-
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Push Up (Incline)
2
12 reps
-
5
Single Arm Tricep Extension (Cable)
2
12 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
12 reps
-
8
Bench Press (Smith Machine)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
3
15 reps
12 reps
-
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Push Up (Incline)
2
12 reps
-
5
Single Arm Tricep Extension (Cable)
2
12 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
12 reps
-
8
Bench Press (Smith Machine)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
3
15 reps
12 reps
-
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Push Up (Incline)
2
12 reps
-
5
Single Arm Tricep Extension (Cable)
2
12 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
12 reps
-
8
Bench Press (Smith Machine)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
3
15 reps
12 reps
-
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Push Up (Incline)
2
12 reps
-
5
Single Arm Tricep Extension (Cable)
2
12 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
12 reps
-
8
Bench Press (Smith Machine)
2
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
3
15 reps
12 reps
-
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Push Up (Incline)
2
12 reps
-
5
Single Arm Tricep Extension (Cable)
2
12 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
12 reps
-
8
Bench Press (Smith Machine)
2
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Single Leg Press
2
12 reps
-
4
Wrist Curls
3
15 reps
-
5
Reverse Wrist Curl (Barbell)
2
15 reps
-
6
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Single Leg Press
2
12 reps
-
4
Wrist Curls
3
15 reps
-
5
Reverse Wrist Curl (Barbell)
2
15 reps
-
6
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Single Leg Press
2
12 reps
-
4
Wrist Curls
3
15 reps
-
5
Reverse Wrist Curl (Barbell)
2
15 reps
-
6
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Single Leg Press
2
12 reps
-
4
Wrist Curls
3
15 reps
-
5
Reverse Wrist Curl (Barbell)
2
15 reps
-
6
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Single Leg Press
2
12 reps
-
4
Wrist Curls
3
15 reps
-
5
Reverse Wrist Curl (Barbell)
2
15 reps
-
6
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Single Leg Press
2
12 reps
-
4
Wrist Curls
3
15 reps
-
5
Reverse Wrist Curl (Barbell)
2
15 reps
-
6
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Single Leg Press
2
12 reps
-
4
Wrist Curls
3
15 reps
-
5
Reverse Wrist Curl (Barbell)
2
15 reps
-
6
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
-
2
Lying Leg Curl
3
12 reps
-
3
Single Leg Press
2
12 reps
-
4
Wrist Curls
3
15 reps
-
5
Reverse Wrist Curl (Barbell)
2
15 reps
-
6
Reverse Wrist Curl (Dumbbell)
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Bicep Curl (Cable)
3
15 reps
RPE 8
3
Seated Row (Cable)
2
12 reps
RPE 8
4
T-Bar Row
2
12 reps
RPE 9
5
Incline Curl (Dumbbell)
2
1
12 reps
15 reps
RPE 8
RPE 8
6
Lat Prayer
1
2
12 reps
10 reps
-
-
7
Hammer Curl
2
10 reps
RPE 9.5
8
Chest Supported Row (Machine)
2
1
10 reps
12 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Bicep Curl (Cable)
3
15 reps
RPE 8
3
Seated Row (Cable)
2
12 reps
RPE 8
4
T-Bar Row
2
12 reps
RPE 9
5
Incline Curl (Dumbbell)
2
1
12 reps
15 reps
RPE 8
RPE 8
6
Lat Prayer
1
2
12 reps
10 reps
-
-
7
Hammer Curl
2
10 reps
RPE 9.5
8
Chest Supported Row (Machine)
2
1
10 reps
12 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Bicep Curl (Cable)
3
15 reps
RPE 8
3
Seated Row (Cable)
2
12 reps
RPE 8
4
T-Bar Row
2
12 reps
RPE 9
5
Incline Curl (Dumbbell)
2
1
12 reps
15 reps
RPE 8
RPE 8
6
Lat Prayer
1
2
12 reps
10 reps
-
-
7
Hammer Curl
2
10 reps
RPE 9.5
8
Chest Supported Row (Machine)
2
1
10 reps
12 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Bicep Curl (Cable)
3
15 reps
RPE 8
3
Seated Row (Cable)
2
12 reps
RPE 8
4
T-Bar Row
2
12 reps
RPE 9
5
Incline Curl (Dumbbell)
2
1
12 reps
15 reps
RPE 8
RPE 8
6
Lat Prayer
1
2
12 reps
10 reps
-
-
7
Hammer Curl
2
10 reps
RPE 9.5
8
Chest Supported Row (Machine)
2
1
10 reps
12 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Bicep Curl (Cable)
3
15 reps
RPE 8
3
Seated Row (Cable)
2
12 reps
RPE 8
4
T-Bar Row
2
12 reps
RPE 9
5
Incline Curl (Dumbbell)
2
1
12 reps
15 reps
RPE 8
RPE 8
6
Lat Prayer
1
2
12 reps
10 reps
-
-
7
Hammer Curl
2
10 reps
RPE 9.5
8
Chest Supported Row (Machine)
2
1
10 reps
12 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Bicep Curl (Cable)
3
15 reps
RPE 8
3
Seated Row (Cable)
2
12 reps
RPE 8
4
T-Bar Row
2
12 reps
RPE 9
5
Incline Curl (Dumbbell)
2
1
12 reps
15 reps
RPE 8
RPE 8
6
Lat Prayer
1
2
12 reps
10 reps
-
-
7
Hammer Curl
2
10 reps
RPE 9.5
8
Chest Supported Row (Machine)
2
1
10 reps
12 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Bicep Curl (Cable)
3
15 reps
RPE 8
3
Seated Row (Cable)
2
12 reps
RPE 8
4
T-Bar Row
2
12 reps
RPE 9
5
Incline Curl (Dumbbell)
2
1
12 reps
15 reps
RPE 8
RPE 8
6
Lat Prayer
1
2
12 reps
10 reps
-
-
7
Hammer Curl
2
10 reps
RPE 9.5
8
Chest Supported Row (Machine)
2
1
10 reps
12 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Bicep Curl (Cable)
3
15 reps
RPE 8
3
Seated Row (Cable)
2
12 reps
RPE 8
4
T-Bar Row
2
12 reps
RPE 9
5
Incline Curl (Dumbbell)
2
1
12 reps
15 reps
RPE 8
RPE 8
6
Lat Prayer
1
2
12 reps
10 reps
-
-
7
Hammer Curl
2
10 reps
RPE 9.5
8
Chest Supported Row (Machine)
2
1
10 reps
12 reps
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
3
15 reps
12 reps
-
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Push Up (Incline)
2
12 reps
-
5
Single Arm Tricep Extension (Cable)
2
12 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
12 reps
-
8
Bench Press (Smith Machine)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
3
15 reps
12 reps
-
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Push Up (Incline)
2
12 reps
-
5
Single Arm Tricep Extension (Cable)
2
12 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
12 reps
-
8
Bench Press (Smith Machine)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
3
15 reps
12 reps
-
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Push Up (Incline)
2
12 reps
-
5
Single Arm Tricep Extension (Cable)
2
12 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
12 reps
-
8
Bench Press (Smith Machine)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
3
15 reps
12 reps
-
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Push Up (Incline)
2
12 reps
-
5
Single Arm Tricep Extension (Cable)
2
12 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
12 reps
-
8
Bench Press (Smith Machine)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
3
15 reps
12 reps
-
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Push Up (Incline)
2
12 reps
-
5
Single Arm Tricep Extension (Cable)
2
12 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
12 reps
-
8
Bench Press (Smith Machine)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
3
15 reps
12 reps
-
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Push Up (Incline)
2
12 reps
-
5
Single Arm Tricep Extension (Cable)
2
12 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
12 reps
-
8
Bench Press (Smith Machine)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
3
15 reps
12 reps
-
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Push Up (Incline)
2
12 reps
-
5
Single Arm Tricep Extension (Cable)
2
12 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
12 reps
-
8
Bench Press (Smith Machine)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
3
15 reps
12 reps
-
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Chest Fly (Machine)
3
12 reps
-
4
Push Up (Incline)
2
12 reps
-
5
Single Arm Tricep Extension (Cable)
2
12 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
7
Overhead Tricep Extension (Cable)
3
12 reps
-
8
Bench Press (Smith Machine)
2
8 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Lat Pulldown
4 Sets
10 Reps
@8
2
Bicep Curl (Cable)
3 Sets
15 Reps
@8
3
Seated Row (Cable)
2 Sets
12 Reps
@8
4
T-Bar Row
2 Sets
12 Reps
@9
5
Incline Curl (Dumbbell)
2 Sets
1 Set
12 Reps
15 Reps
@8
@8
6
Lat Prayer
1 Set
2 Sets
12 Reps
10 Reps
-
-
7
Hammer Curl
2 Sets
10 Reps
@9.5
8
Chest Supported Row (Machine)
2 Sets
1 Set
10 Reps
12 Reps
@9
@9
Day 2
1
Lateral Raise (Dumbbell)
1 Set
3 Sets
15 Reps
12 Reps
-
-
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Chest Fly (Machine)
3 Sets
12 Reps
-
4
Push Up (Incline)
2 Sets
12 Reps
-
5
Single Arm Tricep Extension (Cable)
2 Sets
12 Reps
-
6
Tricep Extension (Cable)
3 Sets
10 Reps
-
7
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
8
Bench Press (Smith Machine)
2 Sets
8 Reps
-
Day 3
1
Leg Extension
3 Sets
12 Reps
-
2
Lying Leg Curl
3 Sets
12 Reps
-
3
Single Leg Press
2 Sets
12 Reps
-
4
Wrist Curls
3 Sets
15 Reps
-
5
Reverse Wrist Curl (Barbell)
2 Sets
15 Reps
-
6
Reverse Wrist Curl (Dumbbell)
2 Sets
15 Reps
-
Day 4
1
Lat Pulldown
4 Sets
10 Reps
@8
2
Bicep Curl (Cable)
3 Sets
15 Reps
@8
3
Seated Row (Cable)
2 Sets
12 Reps
@8
4
T-Bar Row
2 Sets
12 Reps
@9
5
Incline Curl (Dumbbell)
2 Sets
1 Set
12 Reps
15 Reps
@8
@8
6
Lat Prayer
1 Set
2 Sets
12 Reps
10 Reps
-
-
7
Hammer Curl
2 Sets
10 Reps
@9.5
8
Chest Supported Row (Machine)
2 Sets
1 Set
10 Reps
12 Reps
@9
@9
Day 5
1
Lateral Raise (Dumbbell)
1 Set
3 Sets
15 Reps
12 Reps
-
-
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Chest Fly (Machine)
3 Sets
12 Reps
-
4
Push Up (Incline)
2 Sets
12 Reps
-
5
Single Arm Tricep Extension (Cable)
2 Sets
12 Reps
-
6
Tricep Extension (Cable)
3 Sets
10 Reps
-
7
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
8
Bench Press (Smith Machine)
2 Sets
8 Reps
-