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Barbell Bending Barbary 2

by Florian Zieseniß

Program Description

Full body, focus on chest, triceps and shoulders to increase benchpress

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 05, 2025 01:50
  • Last Edited
    Mar 19, 2025 07:26
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
20 reps
-
3
Underhand Lat Pulldown
3
12 reps
-
4
Front Raise
3
15 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
6
Leg Press
2
12 reps
-
7
Bicep Curl (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
20 reps
-
3
Underhand Lat Pulldown
3
12 reps
-
4
Front Raise
3
15 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
6
Leg Press
2
12 reps
-
7
Bicep Curl (Dumbbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
20 reps
-
3
Underhand Lat Pulldown
3
12 reps
-
4
Front Raise
3
15 reps
-
5
Tricep Pushdown (Cable)
5
15 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
7
Leg Press
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
12 reps
-
2
Lateral Raise (Dumbbell)
4
20 reps
-
3
Underhand Lat Pulldown
3
12 reps
-
4
Front Raise
3
15 reps
-
5
Tricep Pushdown (Cable)
5
15 reps
-
6
Bicep Curl (Dumbbell)
2
12 reps
-
7
Leg Press
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
20 reps
-
2
Chest Supported Row (Machine)
4
12 reps
-
3
Lateral Raise (Dumbbell)
5
12 reps
-
4
Back Extension
2
20 reps
-
5
French Press
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Lying Leg Curl
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
20 reps
-
2
Chest Supported Row (Machine)
4
12 reps
-
3
Lateral Raise (Dumbbell)
5
12 reps
-
4
Back Extension
2
20 reps
-
5
French Press
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Lying Leg Curl
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
15 reps
-
2
Bench Press (Barbell)
4
20 reps
-
3
Chest Supported Row (Machine)
4
12 reps
-
4
Lateral Raise (Dumbbell)
5
12 reps
-
5
Back Extension
2
20 reps
-
6
French Press
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
15 reps
-
2
Bench Press (Barbell)
4
20 reps
-
3
Chest Supported Row (Machine)
4
12 reps
-
4
Lateral Raise (Dumbbell)
5
12 reps
-
5
Back Extension
2
20 reps
-
6
French Press
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Chest Fly (Dumbbell)
2
12 reps
-
4
Chest Supported Row (Machine)
4
8 reps
-
5
French Press
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Leg Press
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Lateral Raise (Dumbbell)
4
12 reps
-
3
Chest Fly (Dumbbell)
2
12 reps
-
4
Chest Supported Row (Machine)
4
8 reps
-
5
French Press
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Leg Press
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Lateral Raise (Dumbbell)
5
12 reps
-
3
Chest Fly (Dumbbell)
2
12 reps
-
4
Chest Supported Row (Machine)
4
8 reps
-
5
French Press
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Leg Press
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
-
2
Lateral Raise (Dumbbell)
5
12 reps
-
3
Chest Fly (Dumbbell)
2
12 reps
-
4
Chest Supported Row (Machine)
4
8 reps
-
5
French Press
3
10 reps
-
6
Bicep Curl (Dumbbell)
3
12 reps
-
7
Leg Press
2
12 reps
-
Week 1
1 / 4 Weeks
Day 3
1
Bench Press (Barbell)
3 Sets
6 Reps
-
2
Lateral Raise (Dumbbell)
4 Sets
12 Reps
-
3
Chest Fly (Dumbbell)
2 Sets
12 Reps
-
4
Chest Supported Row (Machine)
4 Sets
8 Reps
-
5
French Press
3 Sets
10 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
7
Leg Press
2 Sets
12 Reps
-
Day 2
1
Bench Press (Barbell)
4 Sets
20 Reps
-
2
Chest Supported Row (Machine)
4 Sets
12 Reps
-
3
Lateral Raise (Dumbbell)
5 Sets
12 Reps
-
4
Back Extension
2 Sets
20 Reps
-
5
French Press
3 Sets
10 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
7
Lying Leg Curl
2 Sets
15 Reps
-
Day 1
1
Bench Press (Barbell)
4 Sets
12 Reps
-
2
Lateral Raise (Dumbbell)
4 Sets
20 Reps
-
3
Underhand Lat Pulldown
3 Sets
12 Reps
-
4
Front Raise
3 Sets
15 Reps
-
5
Tricep Pushdown (Cable)
4 Sets
15 Reps
-
6
Leg Press
2 Sets
12 Reps
-
7
Bicep Curl (Dumbbell)
2 Sets
12 Reps
-