6/15/25 plan.

by Sosososh K.

5 athletes joined

Program Description

To gain mooscles

Program Overview

Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
15 weeks
Time Per Workout
60 minutes
Created
Apr 24, 2025 02:32
Last Edited
Jul 01, 2025 08:29

Summary

The 6/15/25 plan is a comprehensive 15-week program designed for those ready to elevate their strength training. Committing to six days a week, you'll tackle focused workouts targeting different muscle groups, including chest, triceps, back, and biceps, through a combination of supersets and machine exercises. Each session is structured to maximize intensity and volume, ensuring you build muscle and strength effectively. Equip yourself with a full gym and get ready to transform your physique with this dynamic training approach!

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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

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

WEEK 13

WEEK 14

WEEK 15

Day 1

Incline Bench Press (Dumbbell)

12 reps

Chest Press (Machine)

15 reps

Pec Deck (Machine)

25 reps

Overhead Tricep Extension (Cable)

10 reps

Tricep Pushdown (Cable)

15 reps

Skull Crusher (Dumbbell)

25 reps

Plank

2 mins

Sit Up

20 reps

Day 1

Incline Bench Press (Dumbbell)

12 reps

Chest Press (Machine)

15 reps

Chest Fly (Dumbbell)

25 reps

Tricep Pushdown (Cable)

10 reps

Skull Crusher (Dumbbell)

15 reps

Overhead Tricep Extension (Cable)

25 reps

Plank

2 mins

Sit Up

20 reps

Day 1

Chest Press (Machine)

8 reps

Pec Deck (Machine)

15 reps

Incline Bench Press (Dumbbell)

25 reps

Skull Crusher (Dumbbell)

8 reps

Overhead Tricep Extension (Cable)

15 reps

Single Arm Tricep Extension (Cable)

25 reps

Plank

2 mins

Sit Up

20 reps

Day 1

Pec Deck (Machine)

8 reps

Incline Bench Press (Dumbbell)

12 reps

Chest Press (Machine)

25 reps

Overhead Tricep Extension (Cable)

10 reps

Skull Crusher (Dumbbell)

15 reps

Tricep Pushdown (Cable)

25 reps

Plank

2 mins

Sit Up

20 reps

Day 1

Chest Press (Machine)

6 reps

Incline Bench Press (Dumbbell)

15 reps

Pec Fly (Dumbbell)

25 reps

Tricep Pushdown (Cable)

8 reps

Overhead Tricep Extension (Cable)

15 reps

Skull Crusher (Dumbbell)

25 reps

Plank

2 mins

Sit Up

20 reps

Day 1

Pec Deck (Machine)

8 reps

Chest Press (Machine)

15 reps

Incline Bench Press (Dumbbell)

25 reps

Skull Crusher (Dumbbell)

8 reps

Single Arm Tricep Extension (Cable)

15 reps

Overhead Tricep Extension (Cable)

25 reps

Plank

2 mins

Sit Up

20 reps

Day 1

Incline Bench Press (Dumbbell)

12 reps

Chest Press (Machine)

15 reps

Pec Deck (Machine)

25 reps

Overhead Tricep Extension (Cable)

10 reps

Tricep Pushdown (Cable)

15 reps

Skull Crusher (Dumbbell)

25 reps

Plank

2 mins

Sit Up

20 reps

Day 1

Incline Bench Press (Dumbbell)

12 reps

Chest Press (Machine)

15 reps

Chest Fly (Dumbbell)

25 reps

Tricep Pushdown (Cable)

10 reps

Skull Crusher (Dumbbell)

15 reps

Overhead Tricep Extension (Cable)

25 reps

Plank

2 mins

Sit Up

20 reps

Day 1

Chest Press (Machine)

8 reps

Pec Deck (Machine)

15 reps

Incline Bench Press (Dumbbell)

25 reps

Skull Crusher (Dumbbell)

8 reps

Overhead Tricep Extension (Cable)

15 reps

Single Arm Tricep Extension (Cable)

25 reps

Plank

2 mins

Sit Up

20 reps

Day 1

Pec Deck (Machine)

8 reps

Incline Bench Press (Dumbbell)

12 reps

Chest Press (Machine)

25 reps

Overhead Tricep Extension (Cable)

10 reps

Skull Crusher (Dumbbell)

15 reps

Tricep Pushdown (Cable)

25 reps

Plank

2 mins

Sit Up

20 reps

Day 1

Chest Press (Machine)

6 reps

Incline Bench Press (Dumbbell)

15 reps

Pec Fly (Dumbbell)

25 reps

Tricep Pushdown (Cable)

8 reps

Overhead Tricep Extension (Cable)

15 reps

Skull Crusher (Dumbbell)

25 reps

Plank

2 mins

Sit Up

20 reps

Day 1

Pec Deck (Machine)

8 reps

Chest Press (Machine)

15 reps

Incline Bench Press (Dumbbell)

25 reps

Skull Crusher (Dumbbell)

8 reps

Single Arm Tricep Extension (Cable)

15 reps

Overhead Tricep Extension (Cable)

25 reps

Plank

2 mins

Sit Up

20 reps

Day 1

Incline Bench Press (Dumbbell)

12 reps

Chest Press (Machine)

15 reps

Pec Deck (Machine)

25 reps

Overhead Tricep Extension (Cable)

10 reps

Tricep Pushdown (Cable)

15 reps

Skull Crusher (Dumbbell)

25 reps

Plank

2 mins

Sit Up

20 reps

Day 1

Incline Bench Press (Dumbbell)

12 reps

Chest Press (Machine)

15 reps

Chest Fly (Dumbbell)

25 reps

Tricep Pushdown (Cable)

10 reps

Skull Crusher (Dumbbell)

15 reps

Overhead Tricep Extension (Cable)

25 reps

Plank

2 mins

Sit Up

20 reps

Day 1

Chest Press (Machine)

8 reps

Pec Deck (Machine)

15 reps

Incline Bench Press (Dumbbell)

25 reps

Skull Crusher (Dumbbell)

8 reps

Overhead Tricep Extension (Cable)

15 reps

Single Arm Tricep Extension (Cable)

25 reps

Plank

2 mins

Sit Up

20 reps

Day 2

Lat Pulldown

8 reps

Chest Supported Machine Rows

15 reps

Straight Arm Pulldown

25 reps

Preacher Curl (EZ Bar)

6 reps

Bicep Curl (Cable)

15 reps

Hammer Curl (Dumbbell)

25 reps

Meow Meows

30 reps

Reverse Wrist Curl (Dumbbell)

20 reps

Day 2

Lat Pulldown (Close Grip)

8 reps

Cable Low Row

15 reps

Seated Row (Cable)

25 reps

Preacher Curl (EZ Bar)

8 reps

Hammer Curl (Dumbbell)

15 reps

Concentration Curl

25 reps

Meow Meows

30 reps

Reverse Wrist Curl (Dumbbell)

20 reps

Day 2

Lat Pulldown

8 reps

Lat Pulldown (Close Grip)

15 reps

Cable Low Row

25 reps

Preacher Curl (EZ Bar)

6 reps

Bayesian Curl

15 reps

Reverse Bicep Curl (EZ Bar)

25 reps

Meow Meows

30 reps

Reverse Wrist Curl (Dumbbell)

20 reps

Day 2

Chest Supported Machine Rows

8 reps

Straight Arm Pulldown

15 reps

Lat Pulldown

25 reps

Hammer Curl (Cable)

6 reps

Reverse Bicep Curl (EZ Bar)

15 reps

Preacher Curl (EZ Bar)

25 reps

Meow Meows

30 reps

Reverse Wrist Curl (Dumbbell)

20 reps

Day 2

Cable Low Row

8 reps

Seated Row (Machine)

15 reps

Lat Pulldown (Close Grip)

25 reps

Preacher Curl (EZ Bar)

6 reps

Concentration Curl

15 reps

Reverse Bicep Curl (EZ Bar)

25 reps

Meow Meows

30 reps

Reverse Wrist Curl (Dumbbell)

20 reps

Day 2

Lat Pulldown (Close Grip)

8 reps

Cable Low Row

15 reps

Lat Pulldown

25 reps

Bicep Curl (Cable)

6 reps

Preacher Curl (EZ Bar)

15 reps

Concentration Curl

25 reps

Meow Meows

30 reps

Reverse Wrist Curl (Dumbbell)

20 reps

Day 2

Lat Pulldown

8 reps

Chest Supported Machine Rows

15 reps

Straight Arm Pulldown

25 reps

Concentration Curl

6 reps

Hammer Curl (Dumbbell)

15 reps

Bicep Curl (Cable)

25 reps

Meow Meows

30 reps

Reverse Wrist Curl (Dumbbell)

20 reps

Day 2

Lat Pulldown (Close Grip)

8 reps

Cable Low Row

15 reps

Seated Row (Cable)

25 reps

Bayesian Curl

8 reps

Bicep Curl (Cable)

15 reps

Hammer Curl (Dumbbell)

25 reps

Meow Meows

30 reps

Reverse Wrist Curl (Dumbbell)

20 reps

Day 2

Lat Pulldown

8 reps

Lat Pulldown (Close Grip)

15 reps

Cable Low Row

25 reps

Reverse Bicep Curl (EZ Bar)

6 reps

Concentration Curl

15 reps

Preacher Curl (EZ Bar)

25 reps

Meow Meows

30 reps

Reverse Wrist Curl (Dumbbell)

20 reps

Day 2

Chest Supported Machine Rows

8 reps

Straight Arm Pulldown

15 reps

Lat Pulldown

25 reps

Preacher Curl (EZ Bar)

6 reps

Bicep Curl (Cable)

15 reps

Bayesian Curl

25 reps

Meow Meows

30 reps

Reverse Wrist Curl (Dumbbell)

20 reps

Day 2

Cable Low Row

8 reps

Seated Row (Machine)

15 reps

Lat Pulldown (Close Grip)

25 reps

Concentration Curl

6 reps

Preacher Curl (EZ Bar)

15 reps

Bicep Curl (Cable)

25 reps

Meow Meows

30 reps

Reverse Wrist Curl (Dumbbell)

20 reps

Day 2

Lat Pulldown (Close Grip)

8 reps

Cable Low Row

15 reps

Lat Pulldown

25 reps

Reverse Bicep Curl (EZ Bar)

6 reps

Bicep Curl (Cable)

15 reps

Preacher Curl (EZ Bar)

25 reps

Meow Meows

30 reps

Reverse Wrist Curl (Dumbbell)

20 reps

Day 2

Lat Pulldown

8 reps

Chest Supported Machine Rows

15 reps

Straight Arm Pulldown

25 reps

Bayesian Curl

6 reps

Preacher Curl (EZ Bar)

15 reps

Concentration Curl

25 reps

Meow Meows

30 reps

Reverse Wrist Curl (Dumbbell)

20 reps

Day 2

Lat Pulldown (Close Grip)

8 reps

Cable Low Row

15 reps

Seated Row (Cable)

25 reps

Bicep Curl (Cable)

8 reps

Reverse Bicep Curl (EZ Bar)

15 reps

Concentration Curl

25 reps

Meow Meows

30 reps

Reverse Wrist Curl (Dumbbell)

20 reps

Day 2

Lat Pulldown

8 reps

Lat Pulldown (Close Grip)

15 reps

Cable Low Row

25 reps

Concentration Curl

6 reps

Bicep Curl (Cable)

15 reps

Bayesian Curl

25 reps

Meow Meows

30 reps

Reverse Wrist Curl (Dumbbell)

20 reps

Day 3

Leg Extension

8 reps

Bulgarian Split Squat (Dumbbell)

12 reps

Standing Calf Raise

25 reps

Hamstring Curl

6 reps

Romanian Deadlift (Dumbbell)

12 reps

Standing Calf Raise

25 reps

Lying Leg Raise

30 reps

Russian Twist (Dumbbell)

30 reps

Day 3

Goblet Squat

8 reps

Leg Extension

15 reps

Standing Calf Raise

25 reps

Single Leg Hip Thrust

8 reps

Hamstring Curl

15 reps

Standing Calf Raise

25 reps

Lying Leg Raise

30 reps

Russian Twist (Dumbbell)

30 reps

Day 3

Lunge (Dumbbell)

8 reps

Standing Calf Raise

15 reps

Leg Extension

25 reps

Reverse Lunge (Dumbbell)

12 reps

Standing Calf Raise

15 reps

Hamstring Curl

25 reps

Lying Leg Raise

30 reps

Russian Twist (Dumbbell)

30 reps

Day 3

Leg Extension

8 reps

Bulgarian Split Squat (Dumbbell)

12 reps

Standing Calf Raise

25 reps

Hamstring Curl

6 reps

Romanian Deadlift (Dumbbell)

12 reps

Standing Calf Raise

25 reps

Lying Leg Raise

30 reps

Russian Twist (Dumbbell)

30 reps

Day 3

Leg Extension

8 reps

Bulgarian Split Squat (Dumbbell)

12 reps

Standing Calf Raise

25 reps

Hamstring Curl

6 reps

Romanian Deadlift (Dumbbell)

12 reps

Standing Calf Raise

25 reps

Lying Leg Raise

30 reps

Russian Twist (Dumbbell)

30 reps

Day 3

Leg Extension

8 reps

Bulgarian Split Squat (Dumbbell)

12 reps

Standing Calf Raise

25 reps

Hamstring Curl

6 reps

Romanian Deadlift (Dumbbell)

12 reps

Standing Calf Raise

25 reps

Lying Leg Raise

30 reps

Russian Twist (Dumbbell)

30 reps

Day 3

Leg Extension

8 reps

Bulgarian Split Squat (Dumbbell)

12 reps

Standing Calf Raise

25 reps

Hamstring Curl

6 reps

Romanian Deadlift (Dumbbell)

12 reps

Standing Calf Raise

25 reps

Lying Leg Raise

30 reps

Russian Twist (Dumbbell)

30 reps

Day 3

Goblet Squat

8 reps

Leg Extension

15 reps

Standing Calf Raise

25 reps

Single Leg Hip Thrust

8 reps

Hamstring Curl

15 reps

Standing Calf Raise

25 reps

Lying Leg Raise

30 reps

Russian Twist (Dumbbell)

30 reps

Day 3

Lunge (Dumbbell)

8 reps

Standing Calf Raise

15 reps

Leg Extension

25 reps

Reverse Lunge (Dumbbell)

12 reps

Standing Calf Raise

15 reps

Hamstring Curl

25 reps

Lying Leg Raise

30 reps

Russian Twist (Dumbbell)

30 reps

Day 3

Leg Extension

8 reps

Bulgarian Split Squat (Dumbbell)

12 reps

Standing Calf Raise

25 reps

Hamstring Curl

6 reps

Romanian Deadlift (Dumbbell)

12 reps

Standing Calf Raise

25 reps

Lying Leg Raise

30 reps

Russian Twist (Dumbbell)

30 reps

Day 3

Leg Extension

8 reps

Bulgarian Split Squat (Dumbbell)

12 reps

Standing Calf Raise

25 reps

Hamstring Curl

6 reps

Romanian Deadlift (Dumbbell)

12 reps

Standing Calf Raise

25 reps

Lying Leg Raise

30 reps

Russian Twist (Dumbbell)

30 reps

Day 3

Leg Extension

8 reps

Bulgarian Split Squat (Dumbbell)

12 reps

Standing Calf Raise

25 reps

Hamstring Curl

6 reps

Romanian Deadlift (Dumbbell)

12 reps

Standing Calf Raise

25 reps

Lying Leg Raise

30 reps

Russian Twist (Dumbbell)

30 reps

Day 3

Leg Extension

8 reps

Bulgarian Split Squat (Dumbbell)

12 reps

Standing Calf Raise

25 reps

Hamstring Curl

6 reps

Romanian Deadlift (Dumbbell)

12 reps

Standing Calf Raise

25 reps

Lying Leg Raise

30 reps

Russian Twist (Dumbbell)

30 reps

Day 3

Goblet Squat

8 reps

Leg Extension

15 reps

Standing Calf Raise

25 reps

Single Leg Hip Thrust

8 reps

Hamstring Curl

15 reps

Standing Calf Raise

25 reps

Lying Leg Raise

30 reps

Russian Twist (Dumbbell)

30 reps

Day 3

Lunge (Dumbbell)

8 reps

Standing Calf Raise

15 reps

Leg Extension

25 reps

Reverse Lunge (Dumbbell)

12 reps

Standing Calf Raise

15 reps

Hamstring Curl

25 reps

Lying Leg Raise

30 reps

Russian Twist (Dumbbell)

30 reps

Day 4

Overhead Press (Dumbbell)

10 reps

Lateral Raise (Cable)

15 reps

Face Pull

30 reps

Cable Crunch

10 reps

Oblique Cable Twists

15 reps

Lying Leg Raise

25 reps

Reverse Wrist Curl (Dumbbell)

20 reps

Meow Meows

20 reps

Day 4

Lateral Raise (Cable)

10 reps

Rear Delt Fly (Machine)

15 reps

Overhead Press (Dumbbell)

25 reps

Oblique Cable Twists

10 reps

Lying Leg Raise

15 reps

Cable Crunch

25 reps

Reverse Wrist Curl (Dumbbell)

20 reps

Meow Meows

20 reps

Day 4

Face Pull

10 reps

Overhead Press (Dumbbell)

15 reps

Lateral Raise (Cable)

25 reps

Cable Crunch

10 reps

Lying Leg Raise

15 reps

Oblique Cable Twists

25 reps

Reverse Wrist Curl (Dumbbell)

20 reps

Meow Meows

20 reps

Day 4

Overhead Press (Dumbbell)

10 reps

Rear Delt Fly (Machine)

15 reps

Lateral Raise (Cable)

25 reps

Oblique Cable Twists

10 reps

Cable Crunch

15 reps

Lying Leg Raise

25 reps

Reverse Wrist Curl (Dumbbell)

20 reps

Meow Meows

20 reps

Day 4

Lateral Raise (Cable)

10 reps

Overhead Press (Dumbbell)

15 reps

Face Pull

30 reps

Cable Crunch

10 reps

Oblique Cable Twists

15 reps

Lying Leg Raise

25 reps

Reverse Wrist Curl (Dumbbell)

20 reps

Meow Meows

20 reps

Day 4

Rear Delt Fly (Machine)

10 reps

Lateral Raise (Cable)

15 reps

Overhead Press (Dumbbell)

25 reps

Oblique Cable Twists

10 reps

Lying Leg Raise

15 reps

Cable Crunch

25 reps

Reverse Wrist Curl (Dumbbell)

20 reps

Meow Meows

20 reps

Day 4

Overhead Press (Dumbbell)

10 reps

Lateral Raise (Cable)

15 reps

Face Pull

30 reps

Cable Crunch

10 reps

Oblique Cable Twists

15 reps

Lying Leg Raise

25 reps

Reverse Wrist Curl (Dumbbell)

20 reps

Meow Meows

20 reps

Day 4

Lateral Raise (Cable)

10 reps

Rear Delt Fly (Machine)

15 reps

Overhead Press (Dumbbell)

25 reps

Oblique Cable Twists

10 reps

Lying Leg Raise

15 reps

Cable Crunch

25 reps

Reverse Wrist Curl (Dumbbell)

20 reps

Meow Meows

20 reps

Day 4

Face Pull

10 reps

Overhead Press (Dumbbell)

15 reps

Lateral Raise (Cable)

25 reps

Cable Crunch

10 reps

Lying Leg Raise

15 reps

Oblique Cable Twists

25 reps

Reverse Wrist Curl (Dumbbell)

20 reps

Meow Meows

20 reps

Day 4

Overhead Press (Dumbbell)

10 reps

Rear Delt Fly (Machine)

15 reps

Lateral Raise (Cable)

25 reps

Oblique Cable Twists

10 reps

Cable Crunch

15 reps

Lying Leg Raise

25 reps

Reverse Wrist Curl (Dumbbell)

20 reps

Meow Meows

20 reps

Day 4

Lateral Raise (Cable)

10 reps

Overhead Press (Dumbbell)

15 reps

Face Pull

30 reps

Cable Crunch

10 reps

Oblique Cable Twists

15 reps

Lying Leg Raise

25 reps

Reverse Wrist Curl (Dumbbell)

20 reps

Meow Meows

20 reps

Day 4

Rear Delt Fly (Machine)

10 reps

Lateral Raise (Cable)

15 reps

Overhead Press (Dumbbell)

25 reps

Oblique Cable Twists

10 reps

Lying Leg Raise

15 reps

Cable Crunch

25 reps

Reverse Wrist Curl (Dumbbell)

20 reps

Meow Meows

20 reps

Day 4

Overhead Press (Dumbbell)

10 reps

Lateral Raise (Cable)

15 reps

Face Pull

30 reps

Cable Crunch

10 reps

Oblique Cable Twists

15 reps

Lying Leg Raise

25 reps

Reverse Wrist Curl (Dumbbell)

20 reps

Meow Meows

20 reps

Day 4

Lateral Raise (Cable)

10 reps

Rear Delt Fly (Machine)

15 reps

Overhead Press (Dumbbell)

25 reps

Oblique Cable Twists

10 reps

Lying Leg Raise

15 reps

Cable Crunch

25 reps

Reverse Wrist Curl (Dumbbell)

20 reps

Meow Meows

20 reps

Day 4

Face Pull

10 reps

Overhead Press (Dumbbell)

15 reps

Lateral Raise (Cable)

25 reps

Cable Crunch

10 reps

Lying Leg Raise

15 reps

Oblique Cable Twists

25 reps

Reverse Wrist Curl (Dumbbell)

20 reps

Meow Meows

20 reps

Day 5

Shrug (Dumbbell)

1 mins

Leaning Row

1 mins

Reverse Shrugs

1 mins

Rear Delt Fly (Dumbbell)

1 mins

Paddle Row

1 mins

Leaning Rear Delt Fly

1 mins

Leaning Side Row

1 mins

Shrug (Dumbbell)

1 reps

In X Out Row

1 mins

Single Standing Rear Fly

1 mins

Alternate Leaning Row

1 mins

Single Side Row

1 mins

Hammer X Paddle Row

1 mins

Standing X Leaning Side Row

1 mins

Upright Row (Dumbbell)

1 mins

Romanian Deadlift X Rear Delt Fly

1 mins

Side Row Negatives

1 mins

Leaning Side Row X Rear Fly

1 mins

Side Row X Shrug

1 mins

20A

Reverse Wrist Curl (Dumbbell)

20 reps

20B

Wrist Curls

20 reps

Day 5

Shrug (Dumbbell)

1 mins

Leaning Row

1 mins

Reverse Shrugs

1 mins

Rear Delt Fly (Dumbbell)

1 mins

Paddle Row

1 mins

Leaning Rear Delt Fly

1 mins

Leaning Side Row

1 mins

Shrug (Dumbbell)

1 mins

In X Out Row

1 mins

Single Standing Rear Fly

1 mins

Alternate Leaning Row

1 mins

Single Side Row

1 mins

Hammer X Paddle Row

1 mins

Standing X Leaning Side Row

1 mins

Upright Row (Dumbbell)

1 mins

Romanian Deadlift X Rear Delt Fly

1 mins

Side Row Negatives

1 mins

Leaning Side Row X Rear Fly

1 mins

Side Row X Shrug

1 mins

20A

Reverse Wrist Curl (Dumbbell)

20 reps

20B

Wrist Curls

20 reps

21A

Skull Crusher (Dumbbell)

10 reps

21B

Overhead Tricep Extension (Cable)

15 reps

21C

Single Arm Tricep Extension (Cable)

25 reps

Day 5

Shrug (Dumbbell)

1 mins

Leaning Row

1 mins

Reverse Shrugs

1 mins

Rear Delt Fly (Dumbbell)

1 mins

Paddle Row

1 mins

Leaning Rear Delt Fly

1 mins

Leaning Side Row

1 mins

Shrug (Dumbbell)

1 mins

In X Out Row

1 mins

Single Standing Rear Fly

1 mins

Alternate Leaning Row

1 mins

Single Side Row

1 mins

Hammer X Paddle Row

1 mins

Standing X Leaning Side Row

1 mins

Upright Row (Dumbbell)

1 mins

Romanian Deadlift X Rear Delt Fly

1 mins

Side Row Negatives

1 mins

Leaning Side Row X Rear Fly

1 mins

Side Row X Shrug

1 mins

20A

Reverse Wrist Curl (Dumbbell)

20 reps

20B

Wrist Curls

20 reps

Day 5

Straight Arm Pulldown

8 reps

Shrug (Barbell)

15 reps

Chest Supported Machine Rows

30 reps

Wrist Curls

20 reps

Reverse Wrist Curl (Dumbbell)

20 reps

Overhead Tricep Extension (Cable)

10 reps

Skull Crusher (Dumbbell)

10 reps

Tricep Pushdown (Cable)

10 reps

Day 5

Straight Arm Pulldown

8 reps

Shrug (Barbell)

15 reps

Chest Supported Machine Rows

30 reps

Wrist Curls

20 reps

Reverse Wrist Curl (Dumbbell)

20 reps

Overhead Tricep Extension (Cable)

10 reps

Skull Crusher (Dumbbell)

10 reps

Tricep Pushdown (Cable)

10 reps

Day 5

Straight Arm Pulldown

8 reps

Shrug (Barbell)

15 reps

Chest Supported Machine Rows

30 reps

Wrist Curls

20 reps

Reverse Wrist Curl (Dumbbell)

20 reps

Overhead Tricep Extension (Cable)

10 reps

Skull Crusher (Dumbbell)

10 reps

Tricep Pushdown (Cable)

10 reps

Day 5

Straight Arm Pulldown

8 reps

Shrug (Barbell)

15 reps

Chest Supported Machine Rows

30 reps

Wrist Curls

20 reps

Reverse Wrist Curl (Dumbbell)

20 reps

Overhead Tricep Extension (Cable)

10 reps

Skull Crusher (Dumbbell)

10 reps

Tricep Pushdown (Cable)

10 reps

Day 5

Straight Arm Pulldown

8 reps

Shrug (Barbell)

15 reps

Chest Supported Machine Rows

30 reps

Wrist Curls

20 reps

Reverse Wrist Curl (Dumbbell)

20 reps

Overhead Tricep Extension (Cable)

10 reps

Skull Crusher (Dumbbell)

10 reps

Tricep Pushdown (Cable)

10 reps

Day 5

Straight Arm Pulldown

8 reps

Shrug (Barbell)

15 reps

Chest Supported Machine Rows

30 reps

Wrist Curls

20 reps

Reverse Wrist Curl (Dumbbell)

20 reps

Overhead Tricep Extension (Cable)

10 reps

Skull Crusher (Dumbbell)

10 reps

Tricep Pushdown (Cable)

10 reps

Day 5

Straight Arm Pulldown

8 reps

Shrug (Barbell)

15 reps

Chest Supported Machine Rows

30 reps

Wrist Curls

20 reps

Reverse Wrist Curl (Dumbbell)

20 reps

Overhead Tricep Extension (Cable)

10 reps

Skull Crusher (Dumbbell)

10 reps

Tricep Pushdown (Cable)

10 reps

Day 5

Straight Arm Pulldown

8 reps

Shrug (Barbell)

15 reps

Chest Supported Machine Rows

30 reps

Wrist Curls

20 reps

Reverse Wrist Curl (Dumbbell)

20 reps

Overhead Tricep Extension (Cable)

10 reps

Skull Crusher (Dumbbell)

10 reps

Tricep Pushdown (Cable)

10 reps

Day 5

Straight Arm Pulldown

8 reps

Shrug (Barbell)

15 reps

Chest Supported Machine Rows

30 reps

Wrist Curls

20 reps

Reverse Wrist Curl (Dumbbell)

20 reps

Overhead Tricep Extension (Cable)

10 reps

Skull Crusher (Dumbbell)

10 reps

Tricep Pushdown (Cable)

10 reps

Day 5

Straight Arm Pulldown

8 reps

Shrug (Barbell)

15 reps

Chest Supported Machine Rows

30 reps

Wrist Curls

20 reps

Reverse Wrist Curl (Dumbbell)

20 reps

Overhead Tricep Extension (Cable)

10 reps

Skull Crusher (Dumbbell)

10 reps

Tricep Pushdown (Cable)

10 reps

Day 5

Straight Arm Pulldown

8 reps

Shrug (Barbell)

15 reps

Chest Supported Machine Rows

30 reps

Wrist Curls

20 reps

Reverse Wrist Curl (Dumbbell)

20 reps

Overhead Tricep Extension (Cable)

10 reps

Skull Crusher (Dumbbell)

10 reps

Tricep Pushdown (Cable)

10 reps

Day 5

Straight Arm Pulldown

8 reps

Shrug (Barbell)

15 reps

Chest Supported Machine Rows

30 reps

Wrist Curls

20 reps

Reverse Wrist Curl (Dumbbell)

20 reps

Overhead Tricep Extension (Cable)

10 reps

Skull Crusher (Dumbbell)

10 reps

Tricep Pushdown (Cable)

10 reps

Day 6

Concentration Curl

10 reps

Reverse Bicep Curl (EZ Bar)

15 reps

Bayesian Curl

30 reps

Lying Leg Raise

20 reps

Sit Up

20 reps

Seated Overhead Press (Dumbbell)

8 reps

Lateral Raise (Cable)

20 reps

Rear Delt Fly (Machine)

25 reps

Day 6

Bicep Curl (Cable)

10 reps

Bayesian Curl

15 reps

Reverse Bicep Curl (EZ Bar)

30 reps

Lying Leg Raise

20 reps

Sit Up

20 reps

Lateral Raise (Cable)

10 reps

Upright Row (Cable)

15 reps

Seated Overhead Press (Dumbbell)

25 reps

Day 6

Bicep Curl (Cable)

10 reps

Concentration Curl

15 reps

Hammer Curl (Dumbbell)

30 reps

Lying Leg Raise

20 reps

Sit Up

20 reps

Rear Delt Fly (Machine)

10 reps

Seated Overhead Press (Dumbbell)

15 reps

Lateral Raise (Cable)

25 reps

Day 6

Bayesian Curl

10 reps

Incline Curl (Dumbbell)

15 reps

Bicep Curl (Cable)

30 reps

Lying Leg Raise

20 reps

Sit Up

20 reps

Seated Overhead Press (Dumbbell)

8 reps

Upright Row (Cable)

15 reps

Lateral Raise (Cable)

25 reps

Day 6

Hammer Curl (Dumbbell)

10 reps

Bicep Curl (Cable)

15 reps

Bayesian Curl

30 reps

Lying Leg Raise

20 reps

Sit Up

20 reps

Seated Overhead Press (Dumbbell)

8 reps

Upright Row (Cable)

15 reps

Lateral Raise (Cable)

25 reps

Day 6

Reverse Bicep Curl (EZ Bar)

10 reps

Bayesian Curl

15 reps

Hammer Curl (Dumbbell)

30 reps

Lying Leg Raise

20 reps

Sit Up

20 reps

Upright Row (Cable)

10 reps

Lateral Raise (Cable)

20 reps

Seated Overhead Press (Dumbbell)

25 reps

Day 6

Preacher Curl (EZ Bar)

10 reps

Reverse Bicep Curl (EZ Bar)

15 reps

Bayesian Curl

30 reps

Lying Leg Raise

20 reps

Sit Up

20 reps

Seated Overhead Press (Dumbbell)

8 reps

Lateral Raise (Cable)

20 reps

Rear Delt Fly (Machine)

25 reps

Day 6

Preacher Curl (EZ Bar)

10 reps

Concentration Curl

15 reps

Reverse Bicep Curl (EZ Bar)

30 reps

Lying Leg Raise

20 reps

Sit Up

20 reps

Lateral Raise (Cable)

10 reps

Upright Row (Cable)

15 reps

Seated Overhead Press (Dumbbell)

25 reps

Day 6

Bicep Curl (Cable)

10 reps

Bayesian Curl

15 reps

Hammer Curl (Dumbbell)

30 reps

Lying Leg Raise

20 reps

Sit Up

20 reps

Rear Delt Fly (Machine)

10 reps

Seated Overhead Press (Dumbbell)

15 reps

Lateral Raise (Cable)

25 reps

Day 6

Hammer Curl (Dumbbell)

10 reps

Reverse Bicep Curl (EZ Bar)

15 reps

Concentration Curl

30 reps

Lying Leg Raise

20 reps

Sit Up

20 reps

Seated Overhead Press (Dumbbell)

8 reps

Upright Row (Cable)

15 reps

Lateral Raise (Cable)

25 reps

Day 6

Bayesian Curl

10 reps

Hammer Curl (Dumbbell)

15 reps

Reverse Bicep Curl (EZ Bar)

30 reps

Lying Leg Raise

20 reps

Sit Up

20 reps

Lateral Raise (Cable)

10 reps

Seated Overhead Press (Dumbbell)

15 reps

Rear Delt Fly (Machine)

25 reps

Day 6

Hammer Curl (Dumbbell)

10 reps

Bayesian Curl

15 reps

Concentration Curl

30 reps

Lying Leg Raise

20 reps

Sit Up

20 reps

Upright Row (Cable)

10 reps

Lateral Raise (Cable)

20 reps

Seated Overhead Press (Dumbbell)

25 reps

Day 6

Reverse Bicep Curl (EZ Bar)

10 reps

Bicep Curl (Cable)

15 reps

Hammer Curl (Dumbbell)

30 reps

Lying Leg Raise

20 reps

Sit Up

20 reps

Seated Overhead Press (Dumbbell)

8 reps

Lateral Raise (Cable)

20 reps

Rear Delt Fly (Machine)

25 reps

Day 6

Preacher Curl (EZ Bar)

10 reps

Bayesian Curl

15 reps

Hammer Curl (Dumbbell)

30 reps

Lying Leg Raise

20 reps

Sit Up

20 reps

Lateral Raise (Cable)

10 reps

Upright Row (Cable)

15 reps

Seated Overhead Press (Dumbbell)

25 reps

Day 6

Reverse Bicep Curl (EZ Bar)

10 reps

Preacher Curl (EZ Bar)

15 reps

Hammer Curl (Dumbbell)

30 reps

Lying Leg Raise

20 reps

Sit Up

20 reps

Rear Delt Fly (Machine)

10 reps

Seated Overhead Press (Dumbbell)

15 reps

Lateral Raise (Cable)

25 reps

Day 1

Incline Bench Press (Dumbbell)

4 Sets

12 Reps

Chest Press (Machine)

4 Sets

15 Reps

Pec Deck (Machine)

4 Sets

25 Reps

Overhead Tricep Extension (Cable)

4 Sets

10 Reps

Tricep Pushdown (Cable)

4 Sets

15 Reps

Skull Crusher (Dumbbell)

4 Sets

25 Reps

Plank

3 Sets

2 mins

Sit Up

3 Sets

20 Reps

Day 2

Lat Pulldown

4 Sets

8 Reps

Chest Supported Machine Rows

4 Sets

15 Reps

Straight Arm Pulldown

4 Sets

25 Reps

Preacher Curl (EZ Bar)

4 Sets

6 Reps

Bicep Curl (Cable)

4 Sets

15 Reps

Hammer Curl (Dumbbell)

4 Sets

25 Reps

Meow Meows

3 Sets

30 Reps

Reverse Wrist Curl (Dumbbell)

3 Sets

20 Reps

Day 3

Leg Extension

3 Sets

8 Reps

Bulgarian Split Squat (Dumbbell)

3 Sets

12 Reps

Standing Calf Raise

3 Sets

25 Reps

Hamstring Curl

3 Sets

6 Reps

Romanian Deadlift (Dumbbell)

3 Sets

12 Reps

Standing Calf Raise

3 Sets

25 Reps

Lying Leg Raise

3 Sets

30 Reps

Russian Twist (Dumbbell)

3 Sets

30 Reps

Day 4

Overhead Press (Dumbbell)

4 Sets

10 Reps

Lateral Raise (Cable)

4 Sets

15 Reps

Face Pull

4 Sets

30 Reps

Cable Crunch

4 Sets

10 Reps

Oblique Cable Twists

4 Sets

15 Reps

Lying Leg Raise

4 Sets

25 Reps

Reverse Wrist Curl (Dumbbell)

3 Sets

20 Reps

Meow Meows

3 Sets

20 Reps

Day 5

Shrug (Dumbbell)

1 Set

1 mins

Leaning Row

1 Set

1 mins

Reverse Shrugs

1 Set

1 mins

Rear Delt Fly (Dumbbell)

1 Set

1 mins

Paddle Row

1 Set

1 mins

Leaning Rear Delt Fly

1 Set

1 mins

Leaning Side Row

1 Set

1 mins

Shrug (Dumbbell)

1 Set

1 Reps

In X Out Row

1 Set

1 mins

Single Standing Rear Fly

1 Set

1 mins

Alternate Leaning Row

1 Set

1 mins

Single Side Row

1 Set

1 mins

Hammer X Paddle Row

1 Set

1 mins

Standing X Leaning Side Row

1 Set

1 mins

Upright Row (Dumbbell)

1 Set

1 mins

Romanian Deadlift X Rear Delt Fly

1 Set

1 mins

Side Row Negatives

1 Set

1 mins

Leaning Side Row X Rear Fly

1 Set

1 mins

Side Row X Shrug

1 Set

1 mins

20A

Reverse Wrist Curl (Dumbbell)

3 Sets

20 Reps

20B

Wrist Curls

3 Sets

20 Reps

Day 6

Concentration Curl

4 Sets

10 Reps

Reverse Bicep Curl (EZ Bar)

4 Sets

15 Reps

Bayesian Curl

4 Sets

30 Reps

Lying Leg Raise

3 Sets

20 Reps

Sit Up

3 Sets

20 Reps

Seated Overhead Press (Dumbbell)

4 Sets

8 Reps

Lateral Raise (Cable)

4 Sets

20 Reps

Rear Delt Fly (Machine)

4 Sets

25 Reps