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 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
- LevelAdvanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout60 minutes
- CreatedApr 21, 2025 02:27
- Last EditedApr 29, 2025 11:04
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
3
5-8 reps
-
3
Cable SA Underhand Lat Pulldown
3
6-10 reps
-
4
Chest Supported Row (Machine)
3
5-8 reps
-
5
Single Arm Row (Cable)
2
6-10 reps
-
6
DB Incline Curls
3
5-8 reps
-
7
Hammer Preacher Curl
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
3
5-8 reps
-
3
Cable SA Underhand Lat Pulldown
3
6-10 reps
-
4
Chest Supported Row (Machine)
3
5-8 reps
-
5
Single Arm Row (Cable)
2
6-10 reps
-
6
DB Incline Curls
3
5-8 reps
-
7
Hammer Preacher Curl
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
3
5-8 reps
-
3
Cable SA Underhand Lat Pulldown
3
6-10 reps
-
4
Chest Supported Row (Machine)
3
5-8 reps
-
5
Single Arm Row (Cable)
2
6-10 reps
-
6
DB Incline Curls
3
5-8 reps
-
7
Hammer Preacher Curl
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
3
5-8 reps
-
3
Cable SA Underhand Lat Pulldown
3
6-10 reps
-
4
Chest Supported Row (Machine)
3
5-8 reps
-
5
Single Arm Row (Cable)
2
6-10 reps
-
6
DB Incline Curls
3
5-8 reps
-
7
Hammer Preacher Curl
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
3
5-8 reps
-
3
Cable SA Underhand Lat Pulldown
3
6-10 reps
-
4
Chest Supported Row (Machine)
3
5-8 reps
-
5
Single Arm Row (Cable)
2
6-10 reps
-
6
DB Incline Curls
3
5-8 reps
-
7
Hammer Preacher Curl
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
3
5-8 reps
-
3
Cable SA Underhand Lat Pulldown
3
6-10 reps
-
4
Chest Supported Row (Machine)
3
5-8 reps
-
5
Single Arm Row (Cable)
2
6-10 reps
-
6
DB Incline Curls
3
5-8 reps
-
7
Hammer Preacher Curl
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
3
5-8 reps
-
3
Cable SA Underhand Lat Pulldown
3
6-10 reps
-
4
Chest Supported Row (Machine)
3
5-8 reps
-
5
Single Arm Row (Cable)
2
6-10 reps
-
6
DB Incline Curls
3
5-8 reps
-
7
Hammer Preacher Curl
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
3
5-8 reps
-
3
Cable SA Underhand Lat Pulldown
3
6-10 reps
-
4
Chest Supported Row (Machine)
3
5-8 reps
-
5
Single Arm Row (Cable)
2
6-10 reps
-
6
DB Incline Curls
3
5-8 reps
-
7
Hammer Preacher Curl
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
3
5-8 reps
-
3
Cable SA Underhand Lat Pulldown
3
6-10 reps
-
4
Chest Supported Row (Machine)
3
5-8 reps
-
5
Single Arm Row (Cable)
2
6-10 reps
-
6
DB Incline Curls
3
5-8 reps
-
7
Hammer Preacher Curl
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
3
5-8 reps
-
3
Cable SA Underhand Lat Pulldown
3
6-10 reps
-
4
Chest Supported Row (Machine)
3
5-8 reps
-
5
Single Arm Row (Cable)
2
6-10 reps
-
6
DB Incline Curls
3
5-8 reps
-
7
Hammer Preacher Curl
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
3
5-8 reps
-
3
Cable SA Underhand Lat Pulldown
3
6-10 reps
-
4
Chest Supported Row (Machine)
3
5-8 reps
-
5
Single Arm Row (Cable)
2
6-10 reps
-
6
DB Incline Curls
3
5-8 reps
-
7
Hammer Preacher Curl
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
3
5-8 reps
-
3
Cable SA Underhand Lat Pulldown
3
6-10 reps
-
4
Chest Supported Row (Machine)
3
5-8 reps
-
5
Single Arm Row (Cable)
2
6-10 reps
-
6
DB Incline Curls
3
5-8 reps
-
7
Hammer Preacher Curl
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
3
5-8 reps
-
3
Cable SA Underhand Lat Pulldown
3
6-10 reps
-
4
Chest Supported Row (Machine)
3
5-8 reps
-
5
Single Arm Row (Cable)
2
6-10 reps
-
6
DB Incline Curls
3
5-8 reps
-
7
Hammer Preacher Curl
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
3
5-8 reps
-
3
Cable SA Underhand Lat Pulldown
3
6-10 reps
-
4
Chest Supported Row (Machine)
3
5-8 reps
-
5
Single Arm Row (Cable)
2
6-10 reps
-
6
DB Incline Curls
3
5-8 reps
-
7
Hammer Preacher Curl
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
3
5-8 reps
-
3
Cable SA Underhand Lat Pulldown
3
6-10 reps
-
4
Chest Supported Row (Machine)
3
5-8 reps
-
5
Single Arm Row (Cable)
2
6-10 reps
-
6
DB Incline Curls
3
5-8 reps
-
7
Hammer Preacher Curl
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
3
5-8 reps
-
3
Cable SA Underhand Lat Pulldown
3
6-10 reps
-
4
Chest Supported Row (Machine)
3
5-8 reps
-
5
Single Arm Row (Cable)
2
6-10 reps
-
6
DB Incline Curls
3
5-8 reps
-
7
Hammer Preacher Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Chest Press (Machine)
4
5-8 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
5A
DB Chest-Supported Lateral Raises
3
6-10 reps
-
5B
DB Chest-Supported Rear-Delt Flys
3
6-10 reps
-
6
Skull Crusher (Dumbbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Chest Press (Machine)
4
5-8 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
5A
DB Chest-Supported Lateral Raises
3
6-10 reps
-
5B
DB Chest-Supported Rear-Delt Flys
3
6-10 reps
-
6
Skull Crusher (Dumbbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Chest Press (Machine)
4
5-8 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
5A
DB Chest-Supported Lateral Raises
3
6-10 reps
-
5B
DB Chest-Supported Rear-Delt Flys
3
6-10 reps
-
6
Skull Crusher (Dumbbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Chest Press (Machine)
4
5-8 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
5A
DB Chest-Supported Lateral Raises
3
6-10 reps
-
5B
DB Chest-Supported Rear-Delt Flys
3
6-10 reps
-
6
Skull Crusher (Dumbbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Chest Press (Machine)
4
5-8 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
5A
DB Chest-Supported Lateral Raises
3
6-10 reps
-
5B
DB Chest-Supported Rear-Delt Flys
3
6-10 reps
-
6
Skull Crusher (Dumbbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Chest Press (Machine)
4
5-8 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
5A
DB Chest-Supported Lateral Raises
3
6-10 reps
-
5B
DB Chest-Supported Rear-Delt Flys
3
6-10 reps
-
6
Skull Crusher (Dumbbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Chest Press (Machine)
4
5-8 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
5A
DB Chest-Supported Lateral Raises
3
6-10 reps
-
5B
DB Chest-Supported Rear-Delt Flys
3
6-10 reps
-
6
Skull Crusher (Dumbbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Chest Press (Machine)
4
5-8 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
5A
DB Chest-Supported Lateral Raises
3
6-10 reps
-
5B
DB Chest-Supported Rear-Delt Flys
3
6-10 reps
-
6
Skull Crusher (Dumbbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Chest Press (Machine)
4
5-8 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
5A
DB Chest-Supported Lateral Raises
3
6-10 reps
-
5B
DB Chest-Supported Rear-Delt Flys
3
6-10 reps
-
6
Skull Crusher (Dumbbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Chest Press (Machine)
4
5-8 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
5A
DB Chest-Supported Lateral Raises
3
6-10 reps
-
5B
DB Chest-Supported Rear-Delt Flys
3
6-10 reps
-
6
Skull Crusher (Dumbbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Chest Press (Machine)
4
5-8 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
5A
DB Chest-Supported Lateral Raises
3
6-10 reps
-
5B
DB Chest-Supported Rear-Delt Flys
3
6-10 reps
-
6
Skull Crusher (Dumbbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Chest Press (Machine)
4
5-8 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
5A
DB Chest-Supported Lateral Raises
3
6-10 reps
-
5B
DB Chest-Supported Rear-Delt Flys
3
6-10 reps
-
6
Skull Crusher (Dumbbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Chest Press (Machine)
4
5-8 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
5A
DB Chest-Supported Lateral Raises
3
6-10 reps
-
5B
DB Chest-Supported Rear-Delt Flys
3
6-10 reps
-
6
Skull Crusher (Dumbbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Chest Press (Machine)
4
5-8 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
5A
DB Chest-Supported Lateral Raises
3
6-10 reps
-
5B
DB Chest-Supported Rear-Delt Flys
3
6-10 reps
-
6
Skull Crusher (Dumbbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Chest Press (Machine)
4
5-8 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
5A
DB Chest-Supported Lateral Raises
3
6-10 reps
-
5B
DB Chest-Supported Rear-Delt Flys
3
6-10 reps
-
6
Skull Crusher (Dumbbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Chest Press (Machine)
4
5-8 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
5A
DB Chest-Supported Lateral Raises
3
6-10 reps
-
5B
DB Chest-Supported Rear-Delt Flys
3
6-10 reps
-
6
Skull Crusher (Dumbbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Squat (Barbell)
3
4-6 reps
-
3
Reverse Lunge (Barbell)
1
8-12 reps
-
4
SL Leg Extensions
3
5-8 reps
-
5
Weighted Hanging Leg Raises
3
10-15 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
7
Weighted Hollow Body Hold
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Squat (Barbell)
3
4-6 reps
-
3
Reverse Lunge (Barbell)
1
8-12 reps
-
4
SL Leg Extensions
3
5-8 reps
-
5
Weighted Hanging Leg Raises
3
10-15 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
7
Weighted Hollow Body Hold
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Squat (Barbell)
3
4-6 reps
-
3
Reverse Lunge (Barbell)
1
8-12 reps
-
4
SL Leg Extensions
3
5-8 reps
-
5
Weighted Hanging Leg Raises
3
10-15 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
7
Weighted Hollow Body Hold
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Squat (Barbell)
3
4-6 reps
-
3
Reverse Lunge (Barbell)
1
8-12 reps
-
4
SL Leg Extensions
3
5-8 reps
-
5
Weighted Hanging Leg Raises
3
10-15 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
7
Weighted Hollow Body Hold
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Squat (Barbell)
3
4-6 reps
-
3
Reverse Lunge (Barbell)
1
8-12 reps
-
4
SL Leg Extensions
3
5-8 reps
-
5
Weighted Hanging Leg Raises
3
10-15 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
7
Weighted Hollow Body Hold
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Squat (Barbell)
3
4-6 reps
-
3
Reverse Lunge (Barbell)
1
8-12 reps
-
4
SL Leg Extensions
3
5-8 reps
-
5
Weighted Hanging Leg Raises
3
10-15 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
7
Weighted Hollow Body Hold
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Squat (Barbell)
3
4-6 reps
-
3
Reverse Lunge (Barbell)
1
8-12 reps
-
4
SL Leg Extensions
3
5-8 reps
-
5
Weighted Hanging Leg Raises
3
10-15 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
7
Weighted Hollow Body Hold
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Squat (Barbell)
3
4-6 reps
-
3
Reverse Lunge (Barbell)
1
8-12 reps
-
4
SL Leg Extensions
3
5-8 reps
-
5
Weighted Hanging Leg Raises
3
10-15 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
7
Weighted Hollow Body Hold
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Squat (Barbell)
3
4-6 reps
-
3
Reverse Lunge (Barbell)
1
8-12 reps
-
4
SL Leg Extensions
3
5-8 reps
-
5
Weighted Hanging Leg Raises
3
10-15 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
7
Weighted Hollow Body Hold
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Squat (Barbell)
3
4-6 reps
-
3
Reverse Lunge (Barbell)
1
8-12 reps
-
4
SL Leg Extensions
3
5-8 reps
-
5
Weighted Hanging Leg Raises
3
10-15 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
7
Weighted Hollow Body Hold
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Squat (Barbell)
3
4-6 reps
-
3
Reverse Lunge (Barbell)
1
8-12 reps
-
4
SL Leg Extensions
3
5-8 reps
-
5
Weighted Hanging Leg Raises
3
10-15 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
7
Weighted Hollow Body Hold
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Squat (Barbell)
3
4-6 reps
-
3
Reverse Lunge (Barbell)
1
8-12 reps
-
4
SL Leg Extensions
3
5-8 reps
-
5
Weighted Hanging Leg Raises
3
10-15 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
7
Weighted Hollow Body Hold
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Squat (Barbell)
3
4-6 reps
-
3
Reverse Lunge (Barbell)
1
8-12 reps
-
4
SL Leg Extensions
3
5-8 reps
-
5
Weighted Hanging Leg Raises
3
10-15 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
7
Weighted Hollow Body Hold
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Squat (Barbell)
3
4-6 reps
-
3
Reverse Lunge (Barbell)
1
8-12 reps
-
4
SL Leg Extensions
3
5-8 reps
-
5
Weighted Hanging Leg Raises
3
10-15 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
7
Weighted Hollow Body Hold
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Squat (Barbell)
3
4-6 reps
-
3
Reverse Lunge (Barbell)
1
8-12 reps
-
4
SL Leg Extensions
3
5-8 reps
-
5
Weighted Hanging Leg Raises
3
10-15 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
7
Weighted Hollow Body Hold
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Squat (Barbell)
3
4-6 reps
-
3
Reverse Lunge (Barbell)
1
8-12 reps
-
4
SL Leg Extensions
3
5-8 reps
-
5
Weighted Hanging Leg Raises
3
10-15 reps
-
6
Decline Sit Up (Weighted)
3
10-15 reps
-
7
Weighted Hollow Body Hold
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
3
5-8 reps
-
3
Barbell Row
3
5-8 reps
-
4
Cable Lat Humeral ADduction
1
AMRAP
-
5
Cable Kneeling Diagonal Pulldown
2
5-8 reps
-
6
Concentration Curl
3
5-8 reps
-
7
DB Incline Hammer Curls
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
3
5-8 reps
-
3
Barbell Row
3
5-8 reps
-
4
Cable Lat Humeral ADduction
1
AMRAP
-
5
Cable Kneeling Diagonal Pulldown
2
5-8 reps
-
6
Concentration Curl
3
5-8 reps
-
7
DB Incline Hammer Curls
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
3
5-8 reps
-
3
Barbell Row
3
5-8 reps
-
4
Cable Lat Humeral ADduction
1
AMRAP
-
5
Cable Kneeling Diagonal Pulldown
2
5-8 reps
-
6
Concentration Curl
3
5-8 reps
-
7
DB Incline Hammer Curls
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
3
5-8 reps
-
3
Barbell Row
3
5-8 reps
-
4
Cable Lat Humeral ADduction
1
AMRAP
-
5
Cable Kneeling Diagonal Pulldown
2
5-8 reps
-
6
Concentration Curl
3
5-8 reps
-
7
DB Incline Hammer Curls
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
3
5-8 reps
-
3
Barbell Row
3
5-8 reps
-
4
Cable Lat Humeral ADduction
1
AMRAP
-
5
Cable Kneeling Diagonal Pulldown
2
5-8 reps
-
6
Concentration Curl
3
5-8 reps
-
7
DB Incline Hammer Curls
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
3
5-8 reps
-
3
Barbell Row
3
5-8 reps
-
4
Cable Lat Humeral ADduction
1
AMRAP
-
5
Cable Kneeling Diagonal Pulldown
2
5-8 reps
-
6
Concentration Curl
3
5-8 reps
-
7
DB Incline Hammer Curls
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
3
5-8 reps
-
3
Barbell Row
3
5-8 reps
-
4
Cable Lat Humeral ADduction
1
AMRAP
-
5
Cable Kneeling Diagonal Pulldown
2
5-8 reps
-
6
Concentration Curl
3
5-8 reps
-
7
DB Incline Hammer Curls
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
3
5-8 reps
-
3
Barbell Row
3
5-8 reps
-
4
Cable Lat Humeral ADduction
1
AMRAP
-
5
Cable Kneeling Diagonal Pulldown
2
5-8 reps
-
6
Concentration Curl
3
5-8 reps
-
7
DB Incline Hammer Curls
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
3
5-8 reps
-
3
Barbell Row
3
5-8 reps
-
4
Cable Lat Humeral ADduction
1
AMRAP
-
5
Cable Kneeling Diagonal Pulldown
2
5-8 reps
-
6
Concentration Curl
3
5-8 reps
-
7
DB Incline Hammer Curls
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
3
5-8 reps
-
3
Barbell Row
3
5-8 reps
-
4
Cable Lat Humeral ADduction
1
AMRAP
-
5
Cable Kneeling Diagonal Pulldown
2
5-8 reps
-
6
Concentration Curl
3
5-8 reps
-
7
DB Incline Hammer Curls
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
3
5-8 reps
-
3
Barbell Row
3
5-8 reps
-
4
Cable Lat Humeral ADduction
1
AMRAP
-
5
Cable Kneeling Diagonal Pulldown
2
5-8 reps
-
6
Concentration Curl
3
5-8 reps
-
7
DB Incline Hammer Curls
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
3
5-8 reps
-
3
Barbell Row
3
5-8 reps
-
4
Cable Lat Humeral ADduction
1
AMRAP
-
5
Cable Kneeling Diagonal Pulldown
2
5-8 reps
-
6
Concentration Curl
3
5-8 reps
-
7
DB Incline Hammer Curls
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
3
5-8 reps
-
3
Barbell Row
3
5-8 reps
-
4
Cable Lat Humeral ADduction
1
AMRAP
-
5
Cable Kneeling Diagonal Pulldown
2
5-8 reps
-
6
Concentration Curl
3
5-8 reps
-
7
DB Incline Hammer Curls
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
3
5-8 reps
-
3
Barbell Row
3
5-8 reps
-
4
Cable Lat Humeral ADduction
1
AMRAP
-
5
Cable Kneeling Diagonal Pulldown
2
5-8 reps
-
6
Concentration Curl
3
5-8 reps
-
7
DB Incline Hammer Curls
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
3
5-8 reps
-
3
Barbell Row
3
5-8 reps
-
4
Cable Lat Humeral ADduction
1
AMRAP
-
5
Cable Kneeling Diagonal Pulldown
2
5-8 reps
-
6
Concentration Curl
3
5-8 reps
-
7
DB Incline Hammer Curls
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Weighted Wide Grip Pullups
3
5-8 reps
-
3
Barbell Row
3
5-8 reps
-
4
Cable Lat Humeral ADduction
1
AMRAP
-
5
Cable Kneeling Diagonal Pulldown
2
5-8 reps
-
6
Concentration Curl
3
5-8 reps
-
7
DB Incline Hammer Curls
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Dip (Weighted)
3
5-8 reps
-
4
Low To High Cable Fly
3
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
Tricep Pushdown (Cable)
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Dip (Weighted)
3
5-8 reps
-
4
Low To High Cable Fly
3
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
Tricep Pushdown (Cable)
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Dip (Weighted)
3
5-8 reps
-
4
Low To High Cable Fly
3
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
Tricep Pushdown (Cable)
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Dip (Weighted)
3
5-8 reps
-
4
Low To High Cable Fly
3
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
Tricep Pushdown (Cable)
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Dip (Weighted)
3
5-8 reps
-
4
Low To High Cable Fly
3
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
Tricep Pushdown (Cable)
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Dip (Weighted)
3
5-8 reps
-
4
Low To High Cable Fly
3
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
Tricep Pushdown (Cable)
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Dip (Weighted)
3
5-8 reps
-
4
Low To High Cable Fly
3
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
Tricep Pushdown (Cable)
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Dip (Weighted)
3
5-8 reps
-
4
Low To High Cable Fly
3
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
Tricep Pushdown (Cable)
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Dip (Weighted)
3
5-8 reps
-
4
Low To High Cable Fly
3
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
Tricep Pushdown (Cable)
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Dip (Weighted)
3
5-8 reps
-
4
Low To High Cable Fly
3
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
Tricep Pushdown (Cable)
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Dip (Weighted)
3
5-8 reps
-
4
Low To High Cable Fly
3
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
Tricep Pushdown (Cable)
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Dip (Weighted)
3
5-8 reps
-
4
Low To High Cable Fly
3
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
Tricep Pushdown (Cable)
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Dip (Weighted)
3
5-8 reps
-
4
Low To High Cable Fly
3
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
Tricep Pushdown (Cable)
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Dip (Weighted)
3
5-8 reps
-
4
Low To High Cable Fly
3
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
Tricep Pushdown (Cable)
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Dip (Weighted)
3
5-8 reps
-
4
Low To High Cable Fly
3
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
Tricep Pushdown (Cable)
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Incline Bench Press (Barbell)
4
5-8 reps
-
3
Dip (Weighted)
3
5-8 reps
-
4
Low To High Cable Fly
3
6-10 reps
-
5
Overhead Tricep Extension (Cable)
3
6-10 reps
-
6
Tricep Pushdown (Cable)
2
5-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3A
Shrug (Barbell)
3
6-10 reps
-
3B
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Seated Hamstring Curl
2
5-8 reps
-
5A
Neck Extensions & Flexions
3
10-15 reps
-
5B
Y Raise (Dumbbell)
3
6-10 reps
-
6A
Pullover (Dumbbell)
2
8-12 reps
-
6B
DB Wrist Extensions
2
10-15 reps
-
6C
Plate Radial/Ulnar Deviations
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3A
Shrug (Barbell)
3
6-10 reps
-
3B
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Seated Hamstring Curl
2
5-8 reps
-
5A
Neck Extensions & Flexions
3
10-15 reps
-
5B
Y Raise (Dumbbell)
3
6-10 reps
-
6A
Pullover (Dumbbell)
2
8-12 reps
-
6B
DB Wrist Extensions
2
10-15 reps
-
6C
Plate Radial/Ulnar Deviations
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3A
Shrug (Barbell)
3
6-10 reps
-
3B
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Seated Hamstring Curl
2
5-8 reps
-
5A
Neck Extensions & Flexions
3
10-15 reps
-
5B
Y Raise (Dumbbell)
3
6-10 reps
-
6A
Pullover (Dumbbell)
2
8-12 reps
-
6B
DB Wrist Extensions
2
10-15 reps
-
6C
Plate Radial/Ulnar Deviations
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3A
Shrug (Barbell)
3
6-10 reps
-
3B
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Seated Hamstring Curl
2
5-8 reps
-
5A
Neck Extensions & Flexions
3
10-15 reps
-
5B
Y Raise (Dumbbell)
3
6-10 reps
-
6A
Pullover (Dumbbell)
2
8-12 reps
-
6B
DB Wrist Extensions
2
10-15 reps
-
6C
Plate Radial/Ulnar Deviations
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3A
Shrug (Barbell)
3
6-10 reps
-
3B
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Seated Hamstring Curl
2
5-8 reps
-
5A
Neck Extensions & Flexions
3
10-15 reps
-
5B
Y Raise (Dumbbell)
3
6-10 reps
-
6A
Pullover (Dumbbell)
2
8-12 reps
-
6B
DB Wrist Extensions
2
10-15 reps
-
6C
Plate Radial/Ulnar Deviations
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3A
Shrug (Barbell)
3
6-10 reps
-
3B
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Seated Hamstring Curl
2
5-8 reps
-
5A
Neck Extensions & Flexions
3
10-15 reps
-
5B
Y Raise (Dumbbell)
3
6-10 reps
-
6A
Pullover (Dumbbell)
2
8-12 reps
-
6B
DB Wrist Extensions
2
10-15 reps
-
6C
Plate Radial/Ulnar Deviations
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3A
Shrug (Barbell)
3
6-10 reps
-
3B
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Seated Hamstring Curl
2
5-8 reps
-
5A
Neck Extensions & Flexions
3
10-15 reps
-
5B
Y Raise (Dumbbell)
3
6-10 reps
-
6A
Pullover (Dumbbell)
2
8-12 reps
-
6B
DB Wrist Extensions
2
10-15 reps
-
6C
Plate Radial/Ulnar Deviations
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3A
Shrug (Barbell)
3
6-10 reps
-
3B
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Seated Hamstring Curl
2
5-8 reps
-
5A
Neck Extensions & Flexions
3
10-15 reps
-
5B
Y Raise (Dumbbell)
3
6-10 reps
-
6A
Pullover (Dumbbell)
2
8-12 reps
-
6B
DB Wrist Extensions
2
10-15 reps
-
6C
Plate Radial/Ulnar Deviations
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3A
Shrug (Barbell)
3
6-10 reps
-
3B
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Seated Hamstring Curl
2
5-8 reps
-
5A
Neck Extensions & Flexions
3
10-15 reps
-
5B
Y Raise (Dumbbell)
3
6-10 reps
-
6A
Pullover (Dumbbell)
2
8-12 reps
-
6B
DB Wrist Extensions
2
10-15 reps
-
6C
Plate Radial/Ulnar Deviations
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3A
Shrug (Barbell)
3
6-10 reps
-
3B
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Seated Hamstring Curl
2
5-8 reps
-
5A
Neck Extensions & Flexions
3
10-15 reps
-
5B
Y Raise (Dumbbell)
3
6-10 reps
-
6A
Pullover (Dumbbell)
2
8-12 reps
-
6B
DB Wrist Extensions
2
10-15 reps
-
6C
Plate Radial/Ulnar Deviations
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3A
Shrug (Barbell)
3
6-10 reps
-
3B
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Seated Hamstring Curl
2
5-8 reps
-
5A
Neck Extensions & Flexions
3
10-15 reps
-
5B
Y Raise (Dumbbell)
3
6-10 reps
-
6A
Pullover (Dumbbell)
2
8-12 reps
-
6B
DB Wrist Extensions
2
10-15 reps
-
6C
Plate Radial/Ulnar Deviations
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3A
Shrug (Barbell)
3
6-10 reps
-
3B
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Seated Hamstring Curl
2
5-8 reps
-
5A
Neck Extensions & Flexions
3
10-15 reps
-
5B
Y Raise (Dumbbell)
3
6-10 reps
-
6A
Pullover (Dumbbell)
2
8-12 reps
-
6B
DB Wrist Extensions
2
10-15 reps
-
6C
Plate Radial/Ulnar Deviations
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3A
Shrug (Barbell)
3
6-10 reps
-
3B
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Seated Hamstring Curl
2
5-8 reps
-
5A
Neck Extensions & Flexions
3
10-15 reps
-
5B
Y Raise (Dumbbell)
3
6-10 reps
-
6A
Pullover (Dumbbell)
2
8-12 reps
-
6B
DB Wrist Extensions
2
10-15 reps
-
6C
Plate Radial/Ulnar Deviations
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3A
Shrug (Barbell)
3
6-10 reps
-
3B
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Seated Hamstring Curl
2
5-8 reps
-
5A
Neck Extensions & Flexions
3
10-15 reps
-
5B
Y Raise (Dumbbell)
3
6-10 reps
-
6A
Pullover (Dumbbell)
2
8-12 reps
-
6B
DB Wrist Extensions
2
10-15 reps
-
6C
Plate Radial/Ulnar Deviations
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3A
Shrug (Barbell)
3
6-10 reps
-
3B
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Seated Hamstring Curl
2
5-8 reps
-
5A
Neck Extensions & Flexions
3
10-15 reps
-
5B
Y Raise (Dumbbell)
3
6-10 reps
-
6A
Pullover (Dumbbell)
2
8-12 reps
-
6B
DB Wrist Extensions
2
10-15 reps
-
6C
Plate Radial/Ulnar Deviations
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Warm Up
1
1 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3A
Shrug (Barbell)
3
6-10 reps
-
3B
Lateral Raise (Dumbbell)
3
6-10 reps
-
4
Seated Hamstring Curl
2
5-8 reps
-
5A
Neck Extensions & Flexions
3
10-15 reps
-
5B
Y Raise (Dumbbell)
3
6-10 reps
-
6A
Pullover (Dumbbell)
2
8-12 reps
-
6B
DB Wrist Extensions
2
10-15 reps
-
6C
Plate Radial/Ulnar Deviations
2
10-15 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Warm Up1 Set
1 Reps
-
2
Weighted Wide Grip Pullups3 Sets
5-8 Reps
-
3
Cable SA Underhand Lat Pulldown3 Sets
6-10 Reps
-
4
Chest Supported Row (Machine)3 Sets
5-8 Reps
-
5
Single Arm Row (Cable)2 Sets
6-10 Reps
-
6
DB Incline Curls3 Sets
5-8 Reps
-
7
Hammer Preacher Curl2 Sets
6-10 Reps
-
Day 2
1
Warm Up1 Set
1 Reps
-
2
Incline Chest Press (Machine)4 Sets
5-8 Reps
-
3
Pec Deck (Machine)2 Sets
6-10 Reps
-
4
Seated Shoulder Press (Dumbbell)3 Sets
5-8 Reps
-
5A
DB Chest-Supported Lateral Raises3 Sets
6-10 Reps
-
5B
DB Chest-Supported Rear-Delt Flys3 Sets
6-10 Reps
-
6
Skull Crusher (Dumbbell)3 Sets
6-10 Reps
-
Day 3
1
Warm Up1 Set
1 Reps
-
2
Squat (Barbell)3 Sets
4-6 Reps
-
3
Reverse Lunge (Barbell)1 Set
8-12 Reps
-
4
SL Leg Extensions3 Sets
5-8 Reps
-
5
Weighted Hanging Leg Raises3 Sets
10-15 Reps
-
6
Decline Sit Up (Weighted)3 Sets
10-15 Reps
-
7
Weighted Hollow Body Hold2 Sets
-
Day 4
1
Warm Up1 Set
1 Reps
-
2
Weighted Wide Grip Pullups3 Sets
5-8 Reps
-
3
Barbell Row3 Sets
5-8 Reps
-
4
Cable Lat Humeral ADduction 1 Set
AMRAP
-
5
Cable Kneeling Diagonal Pulldown2 Sets
5-8 Reps
-
6
Concentration Curl3 Sets
5-8 Reps
-
7
DB Incline Hammer Curls2 Sets
6-10 Reps
-
Day 5
1
Warm Up1 Set
1 Reps
-
2
Incline Bench Press (Barbell)4 Sets
5-8 Reps
-
3
Dip (Weighted)3 Sets
5-8 Reps
-
4
Low To High Cable Fly3 Sets
6-10 Reps
-
5
Overhead Tricep Extension (Cable)3 Sets
6-10 Reps
-
6
Tricep Pushdown (Cable)2 Sets
5-8 Reps
-
Day 6
1
Warm Up1 Set
1 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
6-10 Reps
-
3A
Shrug (Barbell)3 Sets
6-10 Reps
-
3B
Lateral Raise (Dumbbell)3 Sets
6-10 Reps
-
4
Seated Hamstring Curl2 Sets
5-8 Reps
-
5A
Neck Extensions & Flexions3 Sets
10-15 Reps
-
5B
Y Raise (Dumbbell)3 Sets
6-10 Reps
-
6A
Pullover (Dumbbell)2 Sets
8-12 Reps
-
6B
DB Wrist Extensions2 Sets
10-15 Reps
-
6C
Plate Radial/Ulnar Deviations2 Sets
10-15 Reps
-