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The Iron Oath Program OLD

by Diego M.

Program Description

To push beyond mediocrity. Optimizing full body development with a strong focus on the upper body. Each workout specifically designed, each muscle group being targeted atleast 2x per week; no fluff included. Push yourself & reap the rewards of the Iron Oath Program. The only thing between you & your dream physique is consistency & hard work. Stay hard & watch your dreams transform into reality!

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 04, 2025 10:08
  • Last Edited
    May 08, 2025 01:41
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
1
10 reps
-
1B
Weighted Wide Grip Pullups
3
5-8 reps
-
2
Cable Unilateral Underhand Pulldowns
3
6-10 reps
-
3
Cable V-Bar Seated Rows
4
5-8 reps
-
4A
Y Raise (Dumbbell)
3
8-12 reps
-
4B
Preacher Curl (Dumbbell)
3
8-10 reps
-
5
Incline Curl (Dumbbell)
2
6-10 reps
-
6A
Hammer Preacher Curl
2
6-10 reps
-
6B
DB Wrist Extensions
2
10-15 reps
-
6C
DB Wrist Flexions
2
10-15 reps
-
7
Cross-Body Hammer Curls
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
1
10 reps
-
1B
Weighted Wide Grip Pullups
3
5-8 reps
-
2
Cable Unilateral Underhand Pulldowns
3
6-10 reps
-
3
Cable V-Bar Seated Rows
4
5-8 reps
-
4A
Y Raise (Dumbbell)
3
8-12 reps
-
4B
Preacher Curl (Dumbbell)
3
8-10 reps
-
5
Incline Curl (Dumbbell)
2
6-10 reps
-
6A
Hammer Preacher Curl
2
6-10 reps
-
6B
DB Wrist Extensions
2
10-15 reps
-
6C
DB Wrist Flexions
2
10-15 reps
-
7
Cross-Body Hammer Curls
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
1
10 reps
-
1B
Weighted Wide Grip Pullups
3
5-8 reps
-
2
Cable Unilateral Underhand Pulldowns
3
6-10 reps
-
3
Cable V-Bar Seated Rows
4
5-8 reps
-
4A
Y Raise (Dumbbell)
3
8-12 reps
-
4B
Preacher Curl (Dumbbell)
3
8-10 reps
-
5
Incline Curl (Dumbbell)
2
6-10 reps
-
6A
Hammer Preacher Curl
2
6-10 reps
-
6B
DB Wrist Extensions
2
10-15 reps
-
6C
DB Wrist Flexions
2
10-15 reps
-
7
Cross-Body Hammer Curls
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
1
10 reps
-
1B
Weighted Wide Grip Pullups
3
5-8 reps
-
2
Cable Unilateral Underhand Pulldowns
3
6-10 reps
-
3
Cable V-Bar Seated Rows
4
5-8 reps
-
4A
Y Raise (Dumbbell)
3
8-12 reps
-
4B
Preacher Curl (Dumbbell)
3
8-10 reps
-
5
Incline Curl (Dumbbell)
2
6-10 reps
-
6A
Hammer Preacher Curl
2
6-10 reps
-
6B
DB Wrist Extensions
2
10-15 reps
-
6C
DB Wrist Flexions
2
10-15 reps
-
7
Cross-Body Hammer Curls
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
1
10 reps
-
1B
Weighted Wide Grip Pullups
3
5-8 reps
-
2
Cable Unilateral Underhand Pulldowns
3
6-10 reps
-
3
Cable V-Bar Seated Rows
4
5-8 reps
-
4A
Y Raise (Dumbbell)
3
8-12 reps
-
4B
Preacher Curl (Dumbbell)
3
8-10 reps
-
5
Incline Curl (Dumbbell)
2
6-10 reps
-
6A
Hammer Preacher Curl
2
6-10 reps
-
6B
DB Wrist Extensions
2
10-15 reps
-
6C
DB Wrist Flexions
2
10-15 reps
-
7
Cross-Body Hammer Curls
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
1
10 reps
-
1B
Weighted Wide Grip Pullups
3
5-8 reps
-
2
Cable Unilateral Underhand Pulldowns
3
6-10 reps
-
3
Cable V-Bar Seated Rows
4
5-8 reps
-
4A
Y Raise (Dumbbell)
3
8-12 reps
-
4B
Preacher Curl (Dumbbell)
3
8-10 reps
-
5
Incline Curl (Dumbbell)
2
6-10 reps
-
6A
Hammer Preacher Curl
2
6-10 reps
-
6B
DB Wrist Extensions
2
10-15 reps
-
6C
DB Wrist Flexions
2
10-15 reps
-
7
Cross-Body Hammer Curls
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
1
10 reps
-
1B
Weighted Wide Grip Pullups
3
5-8 reps
-
2
Cable Unilateral Underhand Pulldowns
3
6-10 reps
-
3
Cable V-Bar Seated Rows
4
5-8 reps
-
4A
Y Raise (Dumbbell)
3
8-12 reps
-
4B
Preacher Curl (Dumbbell)
3
8-10 reps
-
5
Incline Curl (Dumbbell)
2
6-10 reps
-
6A
Hammer Preacher Curl
2
6-10 reps
-
6B
DB Wrist Extensions
2
10-15 reps
-
6C
DB Wrist Flexions
2
10-15 reps
-
7
Cross-Body Hammer Curls
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
1
10 reps
-
1B
Weighted Wide Grip Pullups
3
5-8 reps
-
2
Cable Unilateral Underhand Pulldowns
3
6-10 reps
-
3
Cable V-Bar Seated Rows
4
5-8 reps
-
4A
Y Raise (Dumbbell)
3
8-12 reps
-
4B
Preacher Curl (Dumbbell)
3
8-10 reps
-
5
Incline Curl (Dumbbell)
2
6-10 reps
-
6A
Hammer Preacher Curl
2
6-10 reps
-
6B
DB Wrist Extensions
2
10-15 reps
-
6C
DB Wrist Flexions
2
10-15 reps
-
7
Cross-Body Hammer Curls
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
1
10 reps
-
1B
Weighted Wide Grip Pullups
3
5-8 reps
-
2
Cable Unilateral Underhand Pulldowns
3
6-10 reps
-
3
Cable V-Bar Seated Rows
4
5-8 reps
-
4A
Y Raise (Dumbbell)
3
8-12 reps
-
4B
Preacher Curl (Dumbbell)
3
8-10 reps
-
5
Incline Curl (Dumbbell)
2
6-10 reps
-
6A
Hammer Preacher Curl
2
6-10 reps
-
6B
DB Wrist Extensions
2
10-15 reps
-
6C
DB Wrist Flexions
2
10-15 reps
-
7
Cross-Body Hammer Curls
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
1
10 reps
-
1B
Weighted Wide Grip Pullups
3
5-8 reps
-
2
Cable Unilateral Underhand Pulldowns
3
6-10 reps
-
3
Cable V-Bar Seated Rows
4
5-8 reps
-
4A
Y Raise (Dumbbell)
3
8-12 reps
-
4B
Preacher Curl (Dumbbell)
3
8-10 reps
-
5
Incline Curl (Dumbbell)
2
6-10 reps
-
6A
Hammer Preacher Curl
2
6-10 reps
-
6B
DB Wrist Extensions
2
10-15 reps
-
6C
DB Wrist Flexions
2
10-15 reps
-
7
Cross-Body Hammer Curls
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
1
10 reps
-
1B
Weighted Wide Grip Pullups
3
5-8 reps
-
2
Cable Unilateral Underhand Pulldowns
3
6-10 reps
-
3
Cable V-Bar Seated Rows
4
5-8 reps
-
4A
Y Raise (Dumbbell)
3
8-12 reps
-
4B
Preacher Curl (Dumbbell)
3
8-10 reps
-
5
Incline Curl (Dumbbell)
2
6-10 reps
-
6A
Hammer Preacher Curl
2
6-10 reps
-
6B
DB Wrist Extensions
2
10-15 reps
-
6C
DB Wrist Flexions
2
10-15 reps
-
7
Cross-Body Hammer Curls
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
1
10 reps
-
1B
Weighted Wide Grip Pullups
3
5-8 reps
-
2
Cable Unilateral Underhand Pulldowns
3
6-10 reps
-
3
Cable V-Bar Seated Rows
4
5-8 reps
-
4A
Y Raise (Dumbbell)
3
8-12 reps
-
4B
Preacher Curl (Dumbbell)
3
8-10 reps
-
5
Incline Curl (Dumbbell)
2
6-10 reps
-
6A
Hammer Preacher Curl
2
6-10 reps
-
6B
DB Wrist Extensions
2
10-15 reps
-
6C
DB Wrist Flexions
2
10-15 reps
-
7
Cross-Body Hammer Curls
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
1
10 reps
-
1B
Weighted Wide Grip Pullups
3
5-8 reps
-
2
Cable Unilateral Underhand Pulldowns
3
6-10 reps
-
3
Cable V-Bar Seated Rows
4
5-8 reps
-
4A
Y Raise (Dumbbell)
3
8-12 reps
-
4B
Preacher Curl (Dumbbell)
3
8-10 reps
-
5
Incline Curl (Dumbbell)
2
6-10 reps
-
6A
Hammer Preacher Curl
2
6-10 reps
-
6B
DB Wrist Extensions
2
10-15 reps
-
6C
DB Wrist Flexions
2
10-15 reps
-
7
Cross-Body Hammer Curls
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
1
10 reps
-
1B
Weighted Wide Grip Pullups
3
5-8 reps
-
2
Cable Unilateral Underhand Pulldowns
3
6-10 reps
-
3
Cable V-Bar Seated Rows
4
5-8 reps
-
4A
Y Raise (Dumbbell)
3
8-12 reps
-
4B
Preacher Curl (Dumbbell)
3
8-10 reps
-
5
Incline Curl (Dumbbell)
2
6-10 reps
-
6A
Hammer Preacher Curl
2
6-10 reps
-
6B
DB Wrist Extensions
2
10-15 reps
-
6C
DB Wrist Flexions
2
10-15 reps
-
7
Cross-Body Hammer Curls
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
1
10 reps
-
1B
Weighted Wide Grip Pullups
3
5-8 reps
-
2
Cable Unilateral Underhand Pulldowns
3
6-10 reps
-
3
Cable V-Bar Seated Rows
4
5-8 reps
-
4A
Y Raise (Dumbbell)
3
8-12 reps
-
4B
Preacher Curl (Dumbbell)
3
8-10 reps
-
5
Incline Curl (Dumbbell)
2
6-10 reps
-
6A
Hammer Preacher Curl
2
6-10 reps
-
6B
DB Wrist Extensions
2
10-15 reps
-
6C
DB Wrist Flexions
2
10-15 reps
-
7
Cross-Body Hammer Curls
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
1
10 reps
-
1B
Weighted Wide Grip Pullups
3
5-8 reps
-
2
Cable Unilateral Underhand Pulldowns
3
6-10 reps
-
3
Cable V-Bar Seated Rows
4
5-8 reps
-
4A
Y Raise (Dumbbell)
3
8-12 reps
-
4B
Preacher Curl (Dumbbell)
3
8-10 reps
-
5
Incline Curl (Dumbbell)
2
6-10 reps
-
6A
Hammer Preacher Curl
2
6-10 reps
-
6B
DB Wrist Extensions
2
10-15 reps
-
6C
DB Wrist Flexions
2
10-15 reps
-
7
Cross-Body Hammer Curls
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Press (Machine)
1
15 reps
-
1B
Incline Chest Press (Machine)
3
5-8 reps
-
2A
High Incline Chest/Shoulder Press
1
12 reps
-
2B
High Incline Chest/Shoulder Press
3
5-8 reps
-
3
Single Arm Pec Deck
3
8-12 reps
-
4
Chest Dips
2
AMRAP
-
5A
Cable SA Low-High Crossover
1
8-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5C
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6A
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Press (Machine)
1
15 reps
-
1B
Incline Chest Press (Machine)
3
5-8 reps
-
2A
High Incline Chest/Shoulder Press
1
12 reps
-
2B
High Incline Chest/Shoulder Press
3
5-8 reps
-
3
Single Arm Pec Deck
3
8-12 reps
-
4
Chest Dips
2
AMRAP
-
5A
Cable SA Low-High Crossover
1
8-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5C
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6A
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Press (Machine)
1
15 reps
-
1B
Incline Chest Press (Machine)
3
5-8 reps
-
2A
High Incline Chest/Shoulder Press
1
12 reps
-
2B
High Incline Chest/Shoulder Press
3
5-8 reps
-
3
Single Arm Pec Deck
3
8-12 reps
-
4
Chest Dips
2
AMRAP
-
5A
Cable SA Low-High Crossover
1
8-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5C
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6A
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Press (Machine)
1
15 reps
-
1B
Incline Chest Press (Machine)
3
5-8 reps
-
2A
High Incline Chest/Shoulder Press
1
12 reps
-
2B
High Incline Chest/Shoulder Press
3
5-8 reps
-
3
Single Arm Pec Deck
3
8-12 reps
-
4
Chest Dips
2
AMRAP
-
5A
Cable SA Low-High Crossover
1
8-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5C
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6A
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Press (Machine)
1
15 reps
-
1B
Incline Chest Press (Machine)
3
5-8 reps
-
2A
High Incline Chest/Shoulder Press
1
12 reps
-
2B
High Incline Chest/Shoulder Press
3
5-8 reps
-
3
Single Arm Pec Deck
3
8-12 reps
-
4
Chest Dips
2
AMRAP
-
5A
Cable SA Low-High Crossover
1
8-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5C
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6A
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Press (Machine)
1
15 reps
-
1B
Incline Chest Press (Machine)
3
5-8 reps
-
2A
High Incline Chest/Shoulder Press
1
12 reps
-
2B
High Incline Chest/Shoulder Press
3
5-8 reps
-
3
Single Arm Pec Deck
3
8-12 reps
-
4
Chest Dips
2
AMRAP
-
5A
Cable SA Low-High Crossover
1
8-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5C
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6A
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Press (Machine)
1
15 reps
-
1B
Incline Chest Press (Machine)
3
5-8 reps
-
2A
High Incline Chest/Shoulder Press
1
12 reps
-
2B
High Incline Chest/Shoulder Press
3
5-8 reps
-
3
Single Arm Pec Deck
3
8-12 reps
-
4
Chest Dips
2
AMRAP
-
5A
Cable SA Low-High Crossover
1
8-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5C
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6A
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Press (Machine)
1
15 reps
-
1B
Incline Chest Press (Machine)
3
5-8 reps
-
2A
High Incline Chest/Shoulder Press
1
12 reps
-
2B
High Incline Chest/Shoulder Press
3
5-8 reps
-
3
Single Arm Pec Deck
3
8-12 reps
-
4
Chest Dips
2
AMRAP
-
5A
Cable SA Low-High Crossover
1
8-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5C
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6A
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Press (Machine)
1
15 reps
-
1B
Incline Chest Press (Machine)
3
5-8 reps
-
2A
High Incline Chest/Shoulder Press
1
12 reps
-
2B
High Incline Chest/Shoulder Press
3
5-8 reps
-
3
Single Arm Pec Deck
3
8-12 reps
-
4
Chest Dips
2
AMRAP
-
5A
Cable SA Low-High Crossover
1
8-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5C
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6A
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Press (Machine)
1
15 reps
-
1B
Incline Chest Press (Machine)
3
5-8 reps
-
2A
High Incline Chest/Shoulder Press
1
12 reps
-
2B
High Incline Chest/Shoulder Press
3
5-8 reps
-
3
Single Arm Pec Deck
3
8-12 reps
-
4
Chest Dips
2
AMRAP
-
5A
Cable SA Low-High Crossover
1
8-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5C
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6A
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Press (Machine)
1
15 reps
-
1B
Incline Chest Press (Machine)
3
5-8 reps
-
2A
High Incline Chest/Shoulder Press
1
12 reps
-
2B
High Incline Chest/Shoulder Press
3
5-8 reps
-
3
Single Arm Pec Deck
3
8-12 reps
-
4
Chest Dips
2
AMRAP
-
5A
Cable SA Low-High Crossover
1
8-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5C
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6A
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Press (Machine)
1
15 reps
-
1B
Incline Chest Press (Machine)
3
5-8 reps
-
2A
High Incline Chest/Shoulder Press
1
12 reps
-
2B
High Incline Chest/Shoulder Press
3
5-8 reps
-
3
Single Arm Pec Deck
3
8-12 reps
-
4
Chest Dips
2
AMRAP
-
5A
Cable SA Low-High Crossover
1
8-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5C
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6A
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Press (Machine)
1
15 reps
-
1B
Incline Chest Press (Machine)
3
5-8 reps
-
2A
High Incline Chest/Shoulder Press
1
12 reps
-
2B
High Incline Chest/Shoulder Press
3
5-8 reps
-
3
Single Arm Pec Deck
3
8-12 reps
-
4
Chest Dips
2
AMRAP
-
5A
Cable SA Low-High Crossover
1
8-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5C
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6A
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Press (Machine)
1
15 reps
-
1B
Incline Chest Press (Machine)
3
5-8 reps
-
2A
High Incline Chest/Shoulder Press
1
12 reps
-
2B
High Incline Chest/Shoulder Press
3
5-8 reps
-
3
Single Arm Pec Deck
3
8-12 reps
-
4
Chest Dips
2
AMRAP
-
5A
Cable SA Low-High Crossover
1
8-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5C
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6A
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Press (Machine)
1
15 reps
-
1B
Incline Chest Press (Machine)
3
5-8 reps
-
2A
High Incline Chest/Shoulder Press
1
12 reps
-
2B
High Incline Chest/Shoulder Press
3
5-8 reps
-
3
Single Arm Pec Deck
3
8-12 reps
-
4
Chest Dips
2
AMRAP
-
5A
Cable SA Low-High Crossover
1
8-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5C
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6A
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Press (Machine)
1
15 reps
-
1B
Incline Chest Press (Machine)
3
5-8 reps
-
2A
High Incline Chest/Shoulder Press
1
12 reps
-
2B
High Incline Chest/Shoulder Press
3
5-8 reps
-
3
Single Arm Pec Deck
3
8-12 reps
-
4
Chest Dips
2
AMRAP
-
5A
Cable SA Low-High Crossover
1
8-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5C
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6A
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
15 reps
-
1B
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Seated Hamstring Curl
3
8-12 reps
-
3
SL Leg Extensions
3
6-10 reps
-
4
Smith Machine Calf Raises
3
12-15 reps
-
5
Smith Machine Shrugs
3
10-15 reps
-
6
Weighted Hanging Leg Raises
3
12-15 reps
-
7
Cable Rope Seated Crunches
3
10-15 reps
-
8A
Weighted Neck Flexions
3
10-15 reps
-
8B
Weighted Neck Extensions
3
10-15 reps
-
8C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
15 reps
-
1B
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Seated Hamstring Curl
3
8-12 reps
-
3
SL Leg Extensions
3
6-10 reps
-
4
Smith Machine Calf Raises
3
12-15 reps
-
5
Smith Machine Shrugs
3
10-15 reps
-
6
Weighted Hanging Leg Raises
3
12-15 reps
-
7
Cable Rope Seated Crunches
3
10-15 reps
-
8A
Weighted Neck Flexions
3
10-15 reps
-
8B
Weighted Neck Extensions
3
10-15 reps
-
8C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
15 reps
-
1B
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Seated Hamstring Curl
3
8-12 reps
-
3
SL Leg Extensions
3
6-10 reps
-
4
Smith Machine Calf Raises
3
12-15 reps
-
5
Smith Machine Shrugs
3
10-15 reps
-
6
Weighted Hanging Leg Raises
3
12-15 reps
-
7
Cable Rope Seated Crunches
3
10-15 reps
-
8A
Weighted Neck Flexions
3
10-15 reps
-
8B
Weighted Neck Extensions
3
10-15 reps
-
8C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
15 reps
-
1B
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Seated Hamstring Curl
3
8-12 reps
-
3
SL Leg Extensions
3
6-10 reps
-
4
Smith Machine Calf Raises
3
12-15 reps
-
5
Smith Machine Shrugs
3
10-15 reps
-
6
Weighted Hanging Leg Raises
3
12-15 reps
-
7
Cable Rope Seated Crunches
3
10-15 reps
-
8A
Weighted Neck Flexions
3
10-15 reps
-
8B
Weighted Neck Extensions
3
10-15 reps
-
8C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
15 reps
-
1B
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Seated Hamstring Curl
3
8-12 reps
-
3
SL Leg Extensions
3
6-10 reps
-
4
Smith Machine Calf Raises
3
12-15 reps
-
5
Smith Machine Shrugs
3
10-15 reps
-
6
Weighted Hanging Leg Raises
3
12-15 reps
-
7
Cable Rope Seated Crunches
3
10-15 reps
-
8A
Weighted Neck Flexions
3
10-15 reps
-
8B
Weighted Neck Extensions
3
10-15 reps
-
8C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
15 reps
-
1B
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Seated Hamstring Curl
3
8-12 reps
-
3
SL Leg Extensions
3
6-10 reps
-
4
Smith Machine Calf Raises
3
12-15 reps
-
5
Smith Machine Shrugs
3
10-15 reps
-
6
Weighted Hanging Leg Raises
3
12-15 reps
-
7
Cable Rope Seated Crunches
3
10-15 reps
-
8A
Weighted Neck Flexions
3
10-15 reps
-
8B
Weighted Neck Extensions
3
10-15 reps
-
8C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
15 reps
-
1B
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Seated Hamstring Curl
3
8-12 reps
-
3
SL Leg Extensions
3
6-10 reps
-
4
Smith Machine Calf Raises
3
12-15 reps
-
5
Smith Machine Shrugs
3
10-15 reps
-
6
Weighted Hanging Leg Raises
3
12-15 reps
-
7
Cable Rope Seated Crunches
3
10-15 reps
-
8A
Weighted Neck Flexions
3
10-15 reps
-
8B
Weighted Neck Extensions
3
10-15 reps
-
8C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
15 reps
-
1B
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Seated Hamstring Curl
3
8-12 reps
-
3
SL Leg Extensions
3
6-10 reps
-
4
Smith Machine Calf Raises
3
12-15 reps
-
5
Smith Machine Shrugs
3
10-15 reps
-
6
Weighted Hanging Leg Raises
3
12-15 reps
-
7
Cable Rope Seated Crunches
3
10-15 reps
-
8A
Weighted Neck Flexions
3
10-15 reps
-
8B
Weighted Neck Extensions
3
10-15 reps
-
8C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
15 reps
-
1B
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Seated Hamstring Curl
3
8-12 reps
-
3
SL Leg Extensions
3
6-10 reps
-
4
Smith Machine Calf Raises
3
12-15 reps
-
5
Smith Machine Shrugs
3
10-15 reps
-
6
Weighted Hanging Leg Raises
3
12-15 reps
-
7
Cable Rope Seated Crunches
3
10-15 reps
-
8A
Weighted Neck Flexions
3
10-15 reps
-
8B
Weighted Neck Extensions
3
10-15 reps
-
8C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
15 reps
-
1B
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Seated Hamstring Curl
3
8-12 reps
-
3
SL Leg Extensions
3
6-10 reps
-
4
Smith Machine Calf Raises
3
12-15 reps
-
5
Smith Machine Shrugs
3
10-15 reps
-
6
Weighted Hanging Leg Raises
3
12-15 reps
-
7
Cable Rope Seated Crunches
3
10-15 reps
-
8A
Weighted Neck Flexions
3
10-15 reps
-
8B
Weighted Neck Extensions
3
10-15 reps
-
8C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
15 reps
-
1B
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Seated Hamstring Curl
3
8-12 reps
-
3
SL Leg Extensions
3
6-10 reps
-
4
Smith Machine Calf Raises
3
12-15 reps
-
5
Smith Machine Shrugs
3
10-15 reps
-
6
Weighted Hanging Leg Raises
3
12-15 reps
-
7
Cable Rope Seated Crunches
3
10-15 reps
-
8A
Weighted Neck Flexions
3
10-15 reps
-
8B
Weighted Neck Extensions
3
10-15 reps
-
8C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
15 reps
-
1B
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Seated Hamstring Curl
3
8-12 reps
-
3
SL Leg Extensions
3
6-10 reps
-
4
Smith Machine Calf Raises
3
12-15 reps
-
5
Smith Machine Shrugs
3
10-15 reps
-
6
Weighted Hanging Leg Raises
3
12-15 reps
-
7
Cable Rope Seated Crunches
3
10-15 reps
-
8A
Weighted Neck Flexions
3
10-15 reps
-
8B
Weighted Neck Extensions
3
10-15 reps
-
8C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
15 reps
-
1B
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Seated Hamstring Curl
3
8-12 reps
-
3
SL Leg Extensions
3
6-10 reps
-
4
Smith Machine Calf Raises
3
12-15 reps
-
5
Smith Machine Shrugs
3
10-15 reps
-
6
Weighted Hanging Leg Raises
3
12-15 reps
-
7
Cable Rope Seated Crunches
3
10-15 reps
-
8A
Weighted Neck Flexions
3
10-15 reps
-
8B
Weighted Neck Extensions
3
10-15 reps
-
8C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
15 reps
-
1B
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Seated Hamstring Curl
3
8-12 reps
-
3
SL Leg Extensions
3
6-10 reps
-
4
Smith Machine Calf Raises
3
12-15 reps
-
5
Smith Machine Shrugs
3
10-15 reps
-
6
Weighted Hanging Leg Raises
3
12-15 reps
-
7
Cable Rope Seated Crunches
3
10-15 reps
-
8A
Weighted Neck Flexions
3
10-15 reps
-
8B
Weighted Neck Extensions
3
10-15 reps
-
8C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
15 reps
-
1B
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Seated Hamstring Curl
3
8-12 reps
-
3
SL Leg Extensions
3
6-10 reps
-
4
Smith Machine Calf Raises
3
12-15 reps
-
5
Smith Machine Shrugs
3
10-15 reps
-
6
Weighted Hanging Leg Raises
3
12-15 reps
-
7
Cable Rope Seated Crunches
3
10-15 reps
-
8A
Weighted Neck Flexions
3
10-15 reps
-
8B
Weighted Neck Extensions
3
10-15 reps
-
8C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
1
15 reps
-
1B
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Seated Hamstring Curl
3
8-12 reps
-
3
SL Leg Extensions
3
6-10 reps
-
4
Smith Machine Calf Raises
3
12-15 reps
-
5
Smith Machine Shrugs
3
10-15 reps
-
6
Weighted Hanging Leg Raises
3
12-15 reps
-
7
Cable Rope Seated Crunches
3
10-15 reps
-
8A
Weighted Neck Flexions
3
10-15 reps
-
8B
Weighted Neck Extensions
3
10-15 reps
-
8C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
1
15 reps
-
1B
Incline Bench Press (Smith Machine)
3
5-8 reps
-
2
Bench Press (Dumbbell)
3
6-10 reps
-
3A
Seated Overhead Press (Dumbbell)
1
12 reps
-
3B
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4A
Cable SA Low-High Crossover
3
8-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5B
Cable Unilateral Tricep Pushdowns
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
1
15 reps
-
1B
Incline Bench Press (Smith Machine)
3
5-8 reps
-
2
Bench Press (Dumbbell)
3
6-10 reps
-
3A
Seated Overhead Press (Dumbbell)
1
12 reps
-
3B
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4A
Cable SA Low-High Crossover
3
8-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5B
Cable Unilateral Tricep Pushdowns
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
1
15 reps
-
1B
Incline Bench Press (Smith Machine)
3
5-8 reps
-
2
Bench Press (Dumbbell)
3
6-10 reps
-
3A
Seated Overhead Press (Dumbbell)
1
12 reps
-
3B
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4A
Cable SA Low-High Crossover
3
8-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5B
Cable Unilateral Tricep Pushdowns
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
1
15 reps
-
1B
Incline Bench Press (Smith Machine)
3
5-8 reps
-
2
Bench Press (Dumbbell)
3
6-10 reps
-
3A
Seated Overhead Press (Dumbbell)
1
12 reps
-
3B
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4A
Cable SA Low-High Crossover
3
8-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5B
Cable Unilateral Tricep Pushdowns
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
1
15 reps
-
1B
Incline Bench Press (Smith Machine)
3
5-8 reps
-
2
Bench Press (Dumbbell)
3
6-10 reps
-
3A
Seated Overhead Press (Dumbbell)
1
12 reps
-
3B
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4A
Cable SA Low-High Crossover
3
8-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5B
Cable Unilateral Tricep Pushdowns
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
1
15 reps
-
1B
Incline Bench Press (Smith Machine)
3
5-8 reps
-
2
Bench Press (Dumbbell)
3
6-10 reps
-
3A
Seated Overhead Press (Dumbbell)
1
12 reps
-
3B
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4A
Cable SA Low-High Crossover
3
8-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5B
Cable Unilateral Tricep Pushdowns
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
1
15 reps
-
1B
Incline Bench Press (Smith Machine)
3
5-8 reps
-
2
Bench Press (Dumbbell)
3
6-10 reps
-
3A
Seated Overhead Press (Dumbbell)
1
12 reps
-
3B
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4A
Cable SA Low-High Crossover
3
8-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5B
Cable Unilateral Tricep Pushdowns
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
1
15 reps
-
1B
Incline Bench Press (Smith Machine)
3
5-8 reps
-
2
Bench Press (Dumbbell)
3
6-10 reps
-
3A
Seated Overhead Press (Dumbbell)
1
12 reps
-
3B
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4A
Cable SA Low-High Crossover
3
8-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5B
Cable Unilateral Tricep Pushdowns
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
1
15 reps
-
1B
Incline Bench Press (Smith Machine)
3
5-8 reps
-
2
Bench Press (Dumbbell)
3
6-10 reps
-
3A
Seated Overhead Press (Dumbbell)
1
12 reps
-
3B
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4A
Cable SA Low-High Crossover
3
8-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5B
Cable Unilateral Tricep Pushdowns
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
1
15 reps
-
1B
Incline Bench Press (Smith Machine)
3
5-8 reps
-
2
Bench Press (Dumbbell)
3
6-10 reps
-
3A
Seated Overhead Press (Dumbbell)
1
12 reps
-
3B
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4A
Cable SA Low-High Crossover
3
8-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5B
Cable Unilateral Tricep Pushdowns
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
1
15 reps
-
1B
Incline Bench Press (Smith Machine)
3
5-8 reps
-
2
Bench Press (Dumbbell)
3
6-10 reps
-
3A
Seated Overhead Press (Dumbbell)
1
12 reps
-
3B
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4A
Cable SA Low-High Crossover
3
8-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5B
Cable Unilateral Tricep Pushdowns
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
1
15 reps
-
1B
Incline Bench Press (Smith Machine)
3
5-8 reps
-
2
Bench Press (Dumbbell)
3
6-10 reps
-
3A
Seated Overhead Press (Dumbbell)
1
12 reps
-
3B
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4A
Cable SA Low-High Crossover
3
8-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5B
Cable Unilateral Tricep Pushdowns
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
1
15 reps
-
1B
Incline Bench Press (Smith Machine)
3
5-8 reps
-
2
Bench Press (Dumbbell)
3
6-10 reps
-
3A
Seated Overhead Press (Dumbbell)
1
12 reps
-
3B
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4A
Cable SA Low-High Crossover
3
8-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5B
Cable Unilateral Tricep Pushdowns
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
1
15 reps
-
1B
Incline Bench Press (Smith Machine)
3
5-8 reps
-
2
Bench Press (Dumbbell)
3
6-10 reps
-
3A
Seated Overhead Press (Dumbbell)
1
12 reps
-
3B
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4A
Cable SA Low-High Crossover
3
8-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5B
Cable Unilateral Tricep Pushdowns
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
1
15 reps
-
1B
Incline Bench Press (Smith Machine)
3
5-8 reps
-
2
Bench Press (Dumbbell)
3
6-10 reps
-
3A
Seated Overhead Press (Dumbbell)
1
12 reps
-
3B
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4A
Cable SA Low-High Crossover
3
8-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5B
Cable Unilateral Tricep Pushdowns
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
1
15 reps
-
1B
Incline Bench Press (Smith Machine)
3
5-8 reps
-
2
Bench Press (Dumbbell)
3
6-10 reps
-
3A
Seated Overhead Press (Dumbbell)
1
12 reps
-
3B
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
4A
Cable SA Low-High Crossover
3
8-12 reps
-
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5A
One Arm Lateral Raise (Cable)
3
10-15 reps
-
5B
Cable Unilateral Tricep Pushdowns
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
V-Bar Lat Pulldowns
1
15 reps
-
1B
V-Bar Lat Pulldowns
3
5-8 reps
-
2
Cable Unilateral Underhand Pulldowns
2
6-10 reps
-
3
Cable V-Bar Seated Rows
4
5-8 reps
-
4A
Pullover (Dumbbell)
2
8-12 reps
-
4B
Y Raise (Dumbbell)
2
8-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
7A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
7B
DB Wrist Extensions
2
10-15 reps
-
7C
DB Wrist Flexions
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
V-Bar Lat Pulldowns
1
15 reps
-
1B
V-Bar Lat Pulldowns
3
5-8 reps
-
2
Cable Unilateral Underhand Pulldowns
2
6-10 reps
-
3
Cable V-Bar Seated Rows
4
5-8 reps
-
4A
Pullover (Dumbbell)
2
8-12 reps
-
4B
Y Raise (Dumbbell)
2
8-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
7A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
7B
DB Wrist Extensions
2
10-15 reps
-
7C
DB Wrist Flexions
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
V-Bar Lat Pulldowns
1
15 reps
-
1B
V-Bar Lat Pulldowns
3
5-8 reps
-
2
Cable Unilateral Underhand Pulldowns
2
6-10 reps
-
3
Cable V-Bar Seated Rows
4
5-8 reps
-
4A
Pullover (Dumbbell)
2
8-12 reps
-
4B
Y Raise (Dumbbell)
2
8-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
7A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
7B
DB Wrist Extensions
2
10-15 reps
-
7C
DB Wrist Flexions
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
V-Bar Lat Pulldowns
1
15 reps
-
1B
V-Bar Lat Pulldowns
3
5-8 reps
-
2
Cable Unilateral Underhand Pulldowns
2
6-10 reps
-
3
Cable V-Bar Seated Rows
4
5-8 reps
-
4A
Pullover (Dumbbell)
2
8-12 reps
-
4B
Y Raise (Dumbbell)
2
8-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
7A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
7B
DB Wrist Extensions
2
10-15 reps
-
7C
DB Wrist Flexions
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
V-Bar Lat Pulldowns
1
15 reps
-
1B
V-Bar Lat Pulldowns
3
5-8 reps
-
2
Cable Unilateral Underhand Pulldowns
2
6-10 reps
-
3
Cable V-Bar Seated Rows
4
5-8 reps
-
4A
Pullover (Dumbbell)
2
8-12 reps
-
4B
Y Raise (Dumbbell)
2
8-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
7A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
7B
DB Wrist Extensions
2
10-15 reps
-
7C
DB Wrist Flexions
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
V-Bar Lat Pulldowns
1
15 reps
-
1B
V-Bar Lat Pulldowns
3
5-8 reps
-
2
Cable Unilateral Underhand Pulldowns
2
6-10 reps
-
3
Cable V-Bar Seated Rows
4
5-8 reps
-
4A
Pullover (Dumbbell)
2
8-12 reps
-
4B
Y Raise (Dumbbell)
2
8-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
7A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
7B
DB Wrist Extensions
2
10-15 reps
-
7C
DB Wrist Flexions
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
V-Bar Lat Pulldowns
1
15 reps
-
1B
V-Bar Lat Pulldowns
3
5-8 reps
-
2
Cable Unilateral Underhand Pulldowns
2
6-10 reps
-
3
Cable V-Bar Seated Rows
4
5-8 reps
-
4A
Pullover (Dumbbell)
2
8-12 reps
-
4B
Y Raise (Dumbbell)
2
8-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
7A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
7B
DB Wrist Extensions
2
10-15 reps
-
7C
DB Wrist Flexions
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
V-Bar Lat Pulldowns
1
15 reps
-
1B
V-Bar Lat Pulldowns
3
5-8 reps
-
2
Cable Unilateral Underhand Pulldowns
2
6-10 reps
-
3
Cable V-Bar Seated Rows
4
5-8 reps
-
4A
Pullover (Dumbbell)
2
8-12 reps
-
4B
Y Raise (Dumbbell)
2
8-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
7A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
7B
DB Wrist Extensions
2
10-15 reps
-
7C
DB Wrist Flexions
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
V-Bar Lat Pulldowns
1
15 reps
-
1B
V-Bar Lat Pulldowns
3
5-8 reps
-
2
Cable Unilateral Underhand Pulldowns
2
6-10 reps
-
3
Cable V-Bar Seated Rows
4
5-8 reps
-
4A
Pullover (Dumbbell)
2
8-12 reps
-
4B
Y Raise (Dumbbell)
2
8-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
7A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
7B
DB Wrist Extensions
2
10-15 reps
-
7C
DB Wrist Flexions
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
V-Bar Lat Pulldowns
1
15 reps
-
1B
V-Bar Lat Pulldowns
3
5-8 reps
-
2
Cable Unilateral Underhand Pulldowns
2
6-10 reps
-
3
Cable V-Bar Seated Rows
4
5-8 reps
-
4A
Pullover (Dumbbell)
2
8-12 reps
-
4B
Y Raise (Dumbbell)
2
8-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
7A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
7B
DB Wrist Extensions
2
10-15 reps
-
7C
DB Wrist Flexions
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
V-Bar Lat Pulldowns
1
15 reps
-
1B
V-Bar Lat Pulldowns
3
5-8 reps
-
2
Cable Unilateral Underhand Pulldowns
2
6-10 reps
-
3
Cable V-Bar Seated Rows
4
5-8 reps
-
4A
Pullover (Dumbbell)
2
8-12 reps
-
4B
Y Raise (Dumbbell)
2
8-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
7A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
7B
DB Wrist Extensions
2
10-15 reps
-
7C
DB Wrist Flexions
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
V-Bar Lat Pulldowns
1
15 reps
-
1B
V-Bar Lat Pulldowns
3
5-8 reps
-
2
Cable Unilateral Underhand Pulldowns
2
6-10 reps
-
3
Cable V-Bar Seated Rows
4
5-8 reps
-
4A
Pullover (Dumbbell)
2
8-12 reps
-
4B
Y Raise (Dumbbell)
2
8-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
7A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
7B
DB Wrist Extensions
2
10-15 reps
-
7C
DB Wrist Flexions
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
V-Bar Lat Pulldowns
1
15 reps
-
1B
V-Bar Lat Pulldowns
3
5-8 reps
-
2
Cable Unilateral Underhand Pulldowns
2
6-10 reps
-
3
Cable V-Bar Seated Rows
4
5-8 reps
-
4A
Pullover (Dumbbell)
2
8-12 reps
-
4B
Y Raise (Dumbbell)
2
8-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
7A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
7B
DB Wrist Extensions
2
10-15 reps
-
7C
DB Wrist Flexions
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
V-Bar Lat Pulldowns
1
15 reps
-
1B
V-Bar Lat Pulldowns
3
5-8 reps
-
2
Cable Unilateral Underhand Pulldowns
2
6-10 reps
-
3
Cable V-Bar Seated Rows
4
5-8 reps
-
4A
Pullover (Dumbbell)
2
8-12 reps
-
4B
Y Raise (Dumbbell)
2
8-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
7A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
7B
DB Wrist Extensions
2
10-15 reps
-
7C
DB Wrist Flexions
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
V-Bar Lat Pulldowns
1
15 reps
-
1B
V-Bar Lat Pulldowns
3
5-8 reps
-
2
Cable Unilateral Underhand Pulldowns
2
6-10 reps
-
3
Cable V-Bar Seated Rows
4
5-8 reps
-
4A
Pullover (Dumbbell)
2
8-12 reps
-
4B
Y Raise (Dumbbell)
2
8-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
7A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
7B
DB Wrist Extensions
2
10-15 reps
-
7C
DB Wrist Flexions
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
V-Bar Lat Pulldowns
1
15 reps
-
1B
V-Bar Lat Pulldowns
3
5-8 reps
-
2
Cable Unilateral Underhand Pulldowns
2
6-10 reps
-
3
Cable V-Bar Seated Rows
4
5-8 reps
-
4A
Pullover (Dumbbell)
2
8-12 reps
-
4B
Y Raise (Dumbbell)
2
8-12 reps
-
5
Preacher Curl (Dumbbell)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
2
6-10 reps
-
7A
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
7B
DB Wrist Extensions
2
10-15 reps
-
7C
DB Wrist Flexions
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
15 reps
-
1B
Squat (Smith Machine)
3
5-8 reps
-
2
Smith Machine Calf Raises
3
12-15 reps
-
3
Smith Machine Shrugs
3
10-12 reps
-
4
SL Leg Extensions
3
6-10 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Weighted Hanging Leg Raises
3
12-15 reps
-
7
Cable Rope Seated Crunches
3
10-15 reps
-
8A
Weighted Neck Flexions
3
10-15 reps
-
8B
Weighted Neck Extensions
3
10-15 reps
-
8C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
15 reps
-
1B
Squat (Smith Machine)
3
5-8 reps
-
2
Smith Machine Calf Raises
3
12-15 reps
-
3
Smith Machine Shrugs
3
10-12 reps
-
4
SL Leg Extensions
3
6-10 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Weighted Hanging Leg Raises
3
12-15 reps
-
7
Cable Rope Seated Crunches
3
10-15 reps
-
8A
Weighted Neck Flexions
3
10-15 reps
-
8B
Weighted Neck Extensions
3
10-15 reps
-
8C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
15 reps
-
1B
Squat (Smith Machine)
3
5-8 reps
-
2
Smith Machine Calf Raises
3
12-15 reps
-
3
Smith Machine Shrugs
3
10-12 reps
-
4
SL Leg Extensions
3
6-10 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Weighted Hanging Leg Raises
3
12-15 reps
-
7
Cable Rope Seated Crunches
3
10-15 reps
-
8A
Weighted Neck Flexions
3
10-15 reps
-
8B
Weighted Neck Extensions
3
10-15 reps
-
8C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
15 reps
-
1B
Squat (Smith Machine)
3
5-8 reps
-
2
Smith Machine Calf Raises
3
12-15 reps
-
3
Smith Machine Shrugs
3
10-12 reps
-
4
SL Leg Extensions
3
6-10 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Weighted Hanging Leg Raises
3
12-15 reps
-
7
Cable Rope Seated Crunches
3
10-15 reps
-
8A
Weighted Neck Flexions
3
10-15 reps
-
8B
Weighted Neck Extensions
3
10-15 reps
-
8C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
15 reps
-
1B
Squat (Smith Machine)
3
5-8 reps
-
2
Smith Machine Calf Raises
3
12-15 reps
-
3
Smith Machine Shrugs
3
10-12 reps
-
4
SL Leg Extensions
3
6-10 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Weighted Hanging Leg Raises
3
12-15 reps
-
7
Cable Rope Seated Crunches
3
10-15 reps
-
8A
Weighted Neck Flexions
3
10-15 reps
-
8B
Weighted Neck Extensions
3
10-15 reps
-
8C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
15 reps
-
1B
Squat (Smith Machine)
3
5-8 reps
-
2
Smith Machine Calf Raises
3
12-15 reps
-
3
Smith Machine Shrugs
3
10-12 reps
-
4
SL Leg Extensions
3
6-10 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Weighted Hanging Leg Raises
3
12-15 reps
-
7
Cable Rope Seated Crunches
3
10-15 reps
-
8A
Weighted Neck Flexions
3
10-15 reps
-
8B
Weighted Neck Extensions
3
10-15 reps
-
8C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
15 reps
-
1B
Squat (Smith Machine)
3
5-8 reps
-
2
Smith Machine Calf Raises
3
12-15 reps
-
3
Smith Machine Shrugs
3
10-12 reps
-
4
SL Leg Extensions
3
6-10 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Weighted Hanging Leg Raises
3
12-15 reps
-
7
Cable Rope Seated Crunches
3
10-15 reps
-
8A
Weighted Neck Flexions
3
10-15 reps
-
8B
Weighted Neck Extensions
3
10-15 reps
-
8C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
15 reps
-
1B
Squat (Smith Machine)
3
5-8 reps
-
2
Smith Machine Calf Raises
3
12-15 reps
-
3
Smith Machine Shrugs
3
10-12 reps
-
4
SL Leg Extensions
3
6-10 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Weighted Hanging Leg Raises
3
12-15 reps
-
7
Cable Rope Seated Crunches
3
10-15 reps
-
8A
Weighted Neck Flexions
3
10-15 reps
-
8B
Weighted Neck Extensions
3
10-15 reps
-
8C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
15 reps
-
1B
Squat (Smith Machine)
3
5-8 reps
-
2
Smith Machine Calf Raises
3
12-15 reps
-
3
Smith Machine Shrugs
3
10-12 reps
-
4
SL Leg Extensions
3
6-10 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Weighted Hanging Leg Raises
3
12-15 reps
-
7
Cable Rope Seated Crunches
3
10-15 reps
-
8A
Weighted Neck Flexions
3
10-15 reps
-
8B
Weighted Neck Extensions
3
10-15 reps
-
8C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
15 reps
-
1B
Squat (Smith Machine)
3
5-8 reps
-
2
Smith Machine Calf Raises
3
12-15 reps
-
3
Smith Machine Shrugs
3
10-12 reps
-
4
SL Leg Extensions
3
6-10 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Weighted Hanging Leg Raises
3
12-15 reps
-
7
Cable Rope Seated Crunches
3
10-15 reps
-
8A
Weighted Neck Flexions
3
10-15 reps
-
8B
Weighted Neck Extensions
3
10-15 reps
-
8C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
15 reps
-
1B
Squat (Smith Machine)
3
5-8 reps
-
2
Smith Machine Calf Raises
3
12-15 reps
-
3
Smith Machine Shrugs
3
10-12 reps
-
4
SL Leg Extensions
3
6-10 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Weighted Hanging Leg Raises
3
12-15 reps
-
7
Cable Rope Seated Crunches
3
10-15 reps
-
8A
Weighted Neck Flexions
3
10-15 reps
-
8B
Weighted Neck Extensions
3
10-15 reps
-
8C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
15 reps
-
1B
Squat (Smith Machine)
3
5-8 reps
-
2
Smith Machine Calf Raises
3
12-15 reps
-
3
Smith Machine Shrugs
3
10-12 reps
-
4
SL Leg Extensions
3
6-10 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Weighted Hanging Leg Raises
3
12-15 reps
-
7
Cable Rope Seated Crunches
3
10-15 reps
-
8A
Weighted Neck Flexions
3
10-15 reps
-
8B
Weighted Neck Extensions
3
10-15 reps
-
8C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
15 reps
-
1B
Squat (Smith Machine)
3
5-8 reps
-
2
Smith Machine Calf Raises
3
12-15 reps
-
3
Smith Machine Shrugs
3
10-12 reps
-
4
SL Leg Extensions
3
6-10 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Weighted Hanging Leg Raises
3
12-15 reps
-
7
Cable Rope Seated Crunches
3
10-15 reps
-
8A
Weighted Neck Flexions
3
10-15 reps
-
8B
Weighted Neck Extensions
3
10-15 reps
-
8C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
15 reps
-
1B
Squat (Smith Machine)
3
5-8 reps
-
2
Smith Machine Calf Raises
3
12-15 reps
-
3
Smith Machine Shrugs
3
10-12 reps
-
4
SL Leg Extensions
3
6-10 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Weighted Hanging Leg Raises
3
12-15 reps
-
7
Cable Rope Seated Crunches
3
10-15 reps
-
8A
Weighted Neck Flexions
3
10-15 reps
-
8B
Weighted Neck Extensions
3
10-15 reps
-
8C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
15 reps
-
1B
Squat (Smith Machine)
3
5-8 reps
-
2
Smith Machine Calf Raises
3
12-15 reps
-
3
Smith Machine Shrugs
3
10-12 reps
-
4
SL Leg Extensions
3
6-10 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Weighted Hanging Leg Raises
3
12-15 reps
-
7
Cable Rope Seated Crunches
3
10-15 reps
-
8A
Weighted Neck Flexions
3
10-15 reps
-
8B
Weighted Neck Extensions
3
10-15 reps
-
8C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
15 reps
-
1B
Squat (Smith Machine)
3
5-8 reps
-
2
Smith Machine Calf Raises
3
12-15 reps
-
3
Smith Machine Shrugs
3
10-12 reps
-
4
SL Leg Extensions
3
6-10 reps
-
5
Seated Hamstring Curl
3
8-12 reps
-
6
Weighted Hanging Leg Raises
3
12-15 reps
-
7
Cable Rope Seated Crunches
3
10-15 reps
-
8A
Weighted Neck Flexions
3
10-15 reps
-
8B
Weighted Neck Extensions
3
10-15 reps
-
8C
Weighted Neck Lat Flexions
2
10-15 reps
-
Week 1
1 / 16 Weeks
Day 1
1A
Wide Grip Pull-Up
1 Set
10 Reps
-
1B
Weighted Wide Grip Pullups
3 Sets
5-8 Reps
-
2
Cable Unilateral Underhand Pulldowns
3 Sets
6-10 Reps
-
3
Cable V-Bar Seated Rows
4 Sets
5-8 Reps
-
4A
Y Raise (Dumbbell)
3 Sets
8-12 Reps
-
4B
Preacher Curl (Dumbbell)
3 Sets
8-10 Reps
-
5
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
-
6A
Hammer Preacher Curl
2 Sets
6-10 Reps
-
6B
DB Wrist Extensions
2 Sets
10-15 Reps
-
6C
DB Wrist Flexions
2 Sets
10-15 Reps
-
7
Cross-Body Hammer Curls
1 Set
8-12 Reps
-
Day 2
1A
Incline Chest Press (Machine)
1 Set
15 Reps
-
1B
Incline Chest Press (Machine)
3 Sets
5-8 Reps
-
2A
High Incline Chest/Shoulder Press
1 Set
12 Reps
-
2B
High Incline Chest/Shoulder Press
3 Sets
5-8 Reps
-
3
Single Arm Pec Deck
3 Sets
8-12 Reps
-
4
Chest Dips
2 Sets
AMRAP
-
5A
Cable SA Low-High Crossover
1 Set
8-12 Reps
-
5B
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
5C
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
-
6A
Single Arm Tricep Extension (Cable)
3 Sets
10-15 Reps
-
6B
Single Arm Rear Delt Fly (Cable)
3 Sets
10-15 Reps
-
Day 3
1A
Romanian Deadlift (Barbell)
1 Set
15 Reps
-
1B
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
2
Seated Hamstring Curl
3 Sets
8-12 Reps
-
3
SL Leg Extensions
3 Sets
6-10 Reps
-
4
Smith Machine Calf Raises
3 Sets
12-15 Reps
-
5
Smith Machine Shrugs
3 Sets
10-15 Reps
-
6
Weighted Hanging Leg Raises
3 Sets
12-15 Reps
-
7
Cable Rope Seated Crunches
3 Sets
10-15 Reps
-
8A
Weighted Neck Flexions
3 Sets
10-15 Reps
-
8B
Weighted Neck Extensions
3 Sets
10-15 Reps
-
8C
Weighted Neck Lat Flexions
2 Sets
10-15 Reps
-
Day 4
1A
Incline Bench Press (Smith Machine)
1 Set
15 Reps
-
1B
Incline Bench Press (Smith Machine)
3 Sets
5-8 Reps
-
2
Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
3A
Seated Overhead Press (Dumbbell)
1 Set
12 Reps
-
3B
Seated Overhead Press (Dumbbell)
3 Sets
6-10 Reps
-
4A
Cable SA Low-High Crossover
3 Sets
8-12 Reps
-
4B
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
5A
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
-
5B
Cable Unilateral Tricep Pushdowns
3 Sets
10-15 Reps
-
Day 5
1A
V-Bar Lat Pulldowns
1 Set
15 Reps
-
1B
V-Bar Lat Pulldowns
3 Sets
5-8 Reps
-
2
Cable Unilateral Underhand Pulldowns
2 Sets
6-10 Reps
-
3
Cable V-Bar Seated Rows
4 Sets
5-8 Reps
-
4A
Pullover (Dumbbell)
2 Sets
8-12 Reps
-
4B
Y Raise (Dumbbell)
2 Sets
8-12 Reps
-
5
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
-
6
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
-
7A
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
7B
DB Wrist Extensions
2 Sets
10-15 Reps
-
7C
DB Wrist Flexions
2 Sets
10-15 Reps
-
Day 6
1A
Squat (Smith Machine)
1 Set
15 Reps
-
1B
Squat (Smith Machine)
3 Sets
5-8 Reps
-
2
Smith Machine Calf Raises
3 Sets
12-15 Reps
-
3
Smith Machine Shrugs
3 Sets
10-12 Reps
-
4
SL Leg Extensions
3 Sets
6-10 Reps
-
5
Seated Hamstring Curl
3 Sets
8-12 Reps
-
6
Weighted Hanging Leg Raises
3 Sets
12-15 Reps
-
7
Cable Rope Seated Crunches
3 Sets
10-15 Reps
-
8A
Weighted Neck Flexions
3 Sets
10-15 Reps
-
8B
Weighted Neck Extensions
3 Sets
10-15 Reps
-
8C
Weighted Neck Lat Flexions
2 Sets
10-15 Reps
-