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Buffed b4 Diwali

by Ved Sorathiya

Program Description

ChestBi BackTri Legs ChestBi BackTri ShoulderLegs

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    100 minutes
  • Created
    Aug 22, 2025 04:07
  • Last Edited
    Sep 07, 2025 09:49

Summary

Get ready to transform your physique with the "Buffed b4 Diwali" program! Over the course of 8 weeks, you'll engage in a dynamic 5-day workout routine focused on building strength and muscle definition, particularly in your chest and arms. Each session is designed to push your limits with a mix of barbell and dumbbell exercises, including bench presses, curls, and flyes, ensuring you maximize your gains. Perfect for those looking to make a statement this festive season, this program will have you feeling confident and strong just in time for the celebrations!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.1%
Upper Back
11.6%
Biceps
10.9%
Chest
8.7%
Front Delts
7.5%
Lats
7.4%
Forearms
5.9%
Quadriceps
5.7%
Hamstrings
5.2%
Middle Delts
4.7%
Rear Delts
4.4%
Glutes
3.8%
Abs
3.6%
Calves
3.5%
Neck
2.5%
Lower Back
1.3%
Adductors
1.1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
2
1
6-8 reps
8-10 reps
-
-
2
Incline Bench Press (Smith Machine)
2
7-10 reps
-
3
Incline Chest Fly (Dumbbell)
2
7-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Alternating Dumbbell Curl
2
7-10 reps
-
6
Preacher Curl (EZ Bar)
2
7-10 reps
-
7
Hammer Curl (Dumbbell)
2
7-10 reps
-
8A
Wrist Curls
2
15+ reps
-
8B
Reverse Wrist Curl (Dumbbell)
2
15+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
2
1
6-8 reps
8-10 reps
-
-
2
Incline Bench Press (Smith Machine)
2
7-10 reps
-
3
Incline Chest Fly (Dumbbell)
2
7-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Alternating Dumbbell Curl
2
7-10 reps
-
6
Preacher Curl (EZ Bar)
2
7-10 reps
-
7
Hammer Curl (Dumbbell)
2
7-10 reps
-
8A
Wrist Curls
2
25+ reps
-
8B
Reverse Wrist Curl (Dumbbell)
2
20+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
2
1
6-8 reps
8-10 reps
-
-
2
Incline Bench Press (Smith Machine)
2
7-10 reps
-
3
Incline Chest Fly (Dumbbell)
2
7-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Alternating Dumbbell Curl
2
7-10 reps
-
6
Preacher Curl (EZ Bar)
2
7-10 reps
-
7
Hammer Curl (Dumbbell)
2
7-10 reps
-
8A
Wrist Curls
2
25+ reps
-
8B
Reverse Wrist Curl (Dumbbell)
2
20+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
2
1
6-8 reps
8-10 reps
-
-
2
Incline Bench Press (Smith Machine)
2
7-10 reps
-
3
Incline Chest Fly (Dumbbell)
2
7-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Alternating Dumbbell Curl
2
7-10 reps
-
6
Preacher Curl (EZ Bar)
2
7-10 reps
-
7
Hammer Curl (Dumbbell)
2
7-10 reps
-
8A
Wrist Curls
2
25+ reps
-
8B
Reverse Wrist Curl (Dumbbell)
2
20+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
2
1
6-8 reps
8-10 reps
-
-
2
Incline Bench Press (Smith Machine)
2
7-10 reps
-
3
Incline Chest Fly (Dumbbell)
2
7-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Alternating Dumbbell Curl
2
7-10 reps
-
6
Preacher Curl (EZ Bar)
2
7-10 reps
-
7
Hammer Curl (Dumbbell)
2
7-10 reps
-
8A
Wrist Curls
2
25+ reps
-
8B
Reverse Wrist Curl (Dumbbell)
2
20+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
2
1
6-8 reps
8-10 reps
-
-
2
Incline Bench Press (Smith Machine)
2
7-10 reps
-
3
Incline Chest Fly (Dumbbell)
2
7-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Alternating Dumbbell Curl
2
7-10 reps
-
6
Preacher Curl (EZ Bar)
2
7-10 reps
-
7
Hammer Curl (Dumbbell)
2
7-10 reps
-
8A
Wrist Curls
2
25+ reps
-
8B
Reverse Wrist Curl (Dumbbell)
2
20+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
2
1
6-8 reps
8-10 reps
-
-
2
Incline Bench Press (Smith Machine)
2
7-10 reps
-
3
Incline Chest Fly (Dumbbell)
2
7-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Alternating Dumbbell Curl
2
7-10 reps
-
6
Preacher Curl (EZ Bar)
2
7-10 reps
-
7
Hammer Curl (Dumbbell)
2
7-10 reps
-
8A
Wrist Curls
2
25+ reps
-
8B
Reverse Wrist Curl (Dumbbell)
2
20+ reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
2
1
6-8 reps
8-10 reps
-
-
2
Incline Bench Press (Smith Machine)
2
7-10 reps
-
3
Incline Chest Fly (Dumbbell)
2
7-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Alternating Dumbbell Curl
2
7-10 reps
-
6
Preacher Curl (EZ Bar)
2
7-10 reps
-
7
Hammer Curl (Dumbbell)
2
7-10 reps
-
8A
Wrist Curls
2
25+ reps
-
8B
Reverse Wrist Curl (Dumbbell)
2
20+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
7-10 reps
-
2
Single Arm Row (Dumbbell)
2
9-12 reps
-
3
Wide Grip Lat Pulldown
2
7-10 reps
-
4
Face Pull
2
12-16 reps
-
5
JM Press (Smith Machine)
2
7-10 reps
-
6
Single Arm Overhead Tricep Extension
2
10-15 reps
-
7
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
8A
Neck Curl
2
20+ reps
-
8B
Neck Extension
2
20+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
7-10 reps
-
2
Single Arm Row (Dumbbell)
2
9-12 reps
-
3
Wide Grip Lat Pulldown
2
7-10 reps
-
4
Face Pull
2
12-16 reps
-
5
JM Press (Smith Machine)
2
7-10 reps
-
6
Single Arm Overhead Tricep Extension
2
10-15 reps
-
7
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
8A
Neck Curl
2
20+ reps
-
8B
Neck Extension
2
20+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
7-10 reps
-
2
Single Arm Row (Dumbbell)
2
9-12 reps
-
3
Wide Grip Lat Pulldown
2
7-10 reps
-
4
Face Pull
2
12-16 reps
-
5
JM Press (Smith Machine)
2
7-10 reps
-
6
Single Arm Overhead Tricep Extension
2
10-15 reps
-
7
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
8A
Neck Curl
2
20+ reps
-
8B
Neck Extension
2
20+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
7-10 reps
-
2
Single Arm Row (Dumbbell)
2
9-12 reps
-
3
Wide Grip Lat Pulldown
2
7-10 reps
-
4
Face Pull
2
12-16 reps
-
5
JM Press (Smith Machine)
2
7-10 reps
-
6
Single Arm Overhead Tricep Extension
2
10-15 reps
-
7
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
8A
Neck Curl
2
20+ reps
-
8B
Neck Extension
2
20+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
7-10 reps
-
2
Single Arm Row (Dumbbell)
2
9-12 reps
-
3
Wide Grip Lat Pulldown
2
7-10 reps
-
4
Face Pull
2
12-16 reps
-
5
JM Press (Smith Machine)
2
7-10 reps
-
6
Single Arm Overhead Tricep Extension
2
10-15 reps
-
7
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
8A
Neck Curl
2
20+ reps
-
8B
Neck Extension
2
20+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
7-10 reps
-
2
Single Arm Row (Dumbbell)
2
9-12 reps
-
3
Wide Grip Lat Pulldown
2
7-10 reps
-
4
Face Pull
2
12-16 reps
-
5
JM Press (Smith Machine)
2
7-10 reps
-
6
Single Arm Overhead Tricep Extension
2
10-15 reps
-
7
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
8A
Neck Curl
2
20+ reps
-
8B
Neck Extension
2
20+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
7-10 reps
-
2
Single Arm Row (Dumbbell)
2
9-12 reps
-
3
Wide Grip Lat Pulldown
2
7-10 reps
-
4
Face Pull
2
12-16 reps
-
5
JM Press (Smith Machine)
2
7-10 reps
-
6
Single Arm Overhead Tricep Extension
2
10-15 reps
-
7
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
8A
Neck Curl
2
20+ reps
-
8B
Neck Extension
2
20+ reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
7-10 reps
-
2
Single Arm Row (Dumbbell)
2
9-12 reps
-
3
Wide Grip Lat Pulldown
2
7-10 reps
-
4
Face Pull
2
12-16 reps
-
5
JM Press (Smith Machine)
2
7-10 reps
-
6
Single Arm Overhead Tricep Extension
2
10-15 reps
-
7
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
8A
Neck Curl
2
20+ reps
-
8B
Neck Extension
2
20+ reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
7-10 reps
-
2
Leg Curl
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
7-10 reps
-
2
Leg Curl
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
7-10 reps
-
2
Leg Curl
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
7-10 reps
-
2
Leg Curl
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
7-10 reps
-
2
Leg Curl
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
7-10 reps
-
2
Leg Curl
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
7-10 reps
-
2
Leg Curl
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Platz Squat
3
7-10 reps
-
2
Leg Curl
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Standing Calf Raise
3
10-15 reps
-
5
Abs Crunch (Machine)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
7-10 reps
-
2
Incline Bench Press (Smith Machine)
2
1
6-8 reps
8-10 reps
-
-
3
Incline Chest Fly (Dumbbell)
2
7-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Alternating Dumbbell Curl
2
7-10 reps
-
6
Preacher Curl (EZ Bar)
2
7-10 reps
-
7
Hammer Curl (Dumbbell)
2
7-10 reps
-
8A
Wrist Curls
2
15+ reps
-
8B
Reverse Wrist Curl (Dumbbell)
2
15+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
7-10 reps
-
2
Incline Bench Press (Smith Machine)
2
1
6-8 reps
8-10 reps
-
-
3
Incline Chest Fly (Dumbbell)
2
7-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Alternating Dumbbell Curl
2
7-10 reps
-
6
Preacher Curl (EZ Bar)
2
7-10 reps
-
7
Hammer Curl (Dumbbell)
2
7-10 reps
-
8A
Wrist Curls
2
25+ reps
-
8B
Reverse Wrist Curl (Dumbbell)
2
20+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
2
7-10 reps
-
2
Incline Bench Press (Smith Machine)
2
1
6-8 reps
8-10 reps
-
-
3
Incline Chest Fly (Dumbbell)
2
7-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Alternating Dumbbell Curl
2
7-10 reps
-
6
Preacher Curl (EZ Bar)
2
7-10 reps
-
7
Hammer Curl (Dumbbell)
2
7-10 reps
-
8A
Wrist Curls
2
25+ reps
-
8B
Reverse Wrist Curl (Dumbbell)
2
20+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
2
7-10 reps
-
2
Incline Bench Press (Smith Machine)
2
1
6-8 reps
8-10 reps
-
-
3
Incline Chest Fly (Dumbbell)
2
7-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Alternating Dumbbell Curl
2
7-10 reps
-
6
Preacher Curl (EZ Bar)
2
7-10 reps
-
7
Hammer Curl (Dumbbell)
2
7-10 reps
-
8A
Wrist Curls
2
25+ reps
-
8B
Reverse Wrist Curl (Dumbbell)
2
20+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
2
7-10 reps
-
2
Incline Bench Press (Smith Machine)
2
1
6-8 reps
8-10 reps
-
-
3
Incline Chest Fly (Dumbbell)
2
7-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Alternating Dumbbell Curl
2
7-10 reps
-
6
Preacher Curl (EZ Bar)
2
7-10 reps
-
7
Hammer Curl (Dumbbell)
2
7-10 reps
-
8A
Wrist Curls
2
25+ reps
-
8B
Reverse Wrist Curl (Dumbbell)
2
20+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
2
7-10 reps
-
2
Incline Bench Press (Smith Machine)
2
1
6-8 reps
8-10 reps
-
-
3
Incline Chest Fly (Dumbbell)
2
7-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Alternating Dumbbell Curl
2
7-10 reps
-
6
Preacher Curl (EZ Bar)
2
7-10 reps
-
7
Hammer Curl (Dumbbell)
2
7-10 reps
-
8A
Wrist Curls
2
25+ reps
-
8B
Reverse Wrist Curl (Dumbbell)
2
20+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
2
7-10 reps
-
2
Incline Bench Press (Smith Machine)
2
1
6-8 reps
8-10 reps
-
-
3
Incline Chest Fly (Dumbbell)
2
7-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Alternating Dumbbell Curl
2
7-10 reps
-
6
Preacher Curl (EZ Bar)
2
7-10 reps
-
7
Hammer Curl (Dumbbell)
2
7-10 reps
-
8A
Wrist Curls
2
25+ reps
-
8B
Reverse Wrist Curl (Dumbbell)
2
20+ reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
2
7-10 reps
-
2
Incline Bench Press (Smith Machine)
2
1
6-8 reps
8-10 reps
-
-
3
Incline Chest Fly (Dumbbell)
2
7-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Alternating Dumbbell Curl
2
7-10 reps
-
6
Preacher Curl (EZ Bar)
2
7-10 reps
-
7
Hammer Curl (Dumbbell)
2
7-10 reps
-
8A
Wrist Curls
2
25+ reps
-
8B
Reverse Wrist Curl (Dumbbell)
2
20+ reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
7-10 reps
-
2
Single Arm Row (Dumbbell)
2
8-12 reps
-
3
Wide Grip Lat Pulldown
2
7-10 reps
-
4
Face Pull
2
12-16 reps
-
5
JM Press (Smith Machine)
2
7-10 reps
-
6
Single Arm Overhead Tricep Extension
2
10-15 reps
-
7
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
8A
Side Neck Curl
2
20+ reps
-
8B
Side Neck Curl
2
20+ reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
7-10 reps
-
2
Single Arm Row (Dumbbell)
2
8-12 reps
-
3
Wide Grip Lat Pulldown
2
7-10 reps
-
4
Face Pull
2
12-16 reps
-
5
JM Press (Smith Machine)
2
7-10 reps
-
6
Single Arm Overhead Tricep Extension
2
10-15 reps
-
7
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
8A
Side Neck Curl
2
20+ reps
-
8B
Side Neck Curl
2
20+ reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
7-10 reps
-
2
Single Arm Row (Dumbbell)
2
8-12 reps
-
3
Wide Grip Lat Pulldown
2
7-10 reps
-
4
Face Pull
2
12-16 reps
-
5
JM Press (Smith Machine)
2
7-10 reps
-
6
Single Arm Overhead Tricep Extension
2
10-15 reps
-
7
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
8A
Side Neck Curl
2
20+ reps
-
8B
Side Neck Curl
2
20+ reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
7-10 reps
-
2
Single Arm Row (Dumbbell)
2
8-12 reps
-
3
Wide Grip Lat Pulldown
2
7-10 reps
-
4
Face Pull
2
12-16 reps
-
5
JM Press (Smith Machine)
2
7-10 reps
-
6
Single Arm Overhead Tricep Extension
2
10-15 reps
-
7
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
8A
Side Neck Curl
2
20+ reps
-
8B
Side Neck Curl
2
20+ reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
7-10 reps
-
2
Single Arm Row (Dumbbell)
2
8-12 reps
-
3
Wide Grip Lat Pulldown
2
7-10 reps
-
4
Face Pull
2
12-16 reps
-
5
JM Press (Smith Machine)
2
7-10 reps
-
6
Single Arm Overhead Tricep Extension
2
10-15 reps
-
7
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
8A
Side Neck Curl
2
20+ reps
-
8B
Side Neck Curl
2
20+ reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
7-10 reps
-
2
Single Arm Row (Dumbbell)
2
8-12 reps
-
3
Wide Grip Lat Pulldown
2
7-10 reps
-
4
Face Pull
2
12-16 reps
-
5
JM Press (Smith Machine)
2
7-10 reps
-
6
Single Arm Overhead Tricep Extension
2
10-15 reps
-
7
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
8A
Side Neck Curl
2
20+ reps
-
8B
Side Neck Curl
2
20+ reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
7-10 reps
-
2
Single Arm Row (Dumbbell)
2
8-12 reps
-
3
Wide Grip Lat Pulldown
2
7-10 reps
-
4
Face Pull
2
12-16 reps
-
5
JM Press (Smith Machine)
2
7-10 reps
-
6
Single Arm Overhead Tricep Extension
2
10-15 reps
-
7
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
8A
Side Neck Curl
2
20+ reps
-
8B
Side Neck Curl
2
20+ reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
7-10 reps
-
2
Single Arm Row (Dumbbell)
2
8-12 reps
-
3
Wide Grip Lat Pulldown
2
7-10 reps
-
4
Face Pull
2
12-16 reps
-
5
JM Press (Smith Machine)
2
7-10 reps
-
6
Single Arm Overhead Tricep Extension
2
10-15 reps
-
7
Single Arm Tricep Extension (Cable)
2
10-15 reps
-
8A
Side Neck Curl
2
20+ reps
-
8B
Side Neck Curl
2
20+ reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
7-10 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Rear Delt Fly (Cable)
3
10-15 reps
-
4
Romanian Deadlift (Barbell)
3
6-8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
-
6
Standing Calf Raise
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
7-10 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Rear Delt Fly (Cable)
3
10-15 reps
-
4
Romanian Deadlift (Barbell)
3
6-8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
-
6
Standing Calf Raise
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
7-10 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Rear Delt Fly (Cable)
3
10-15 reps
-
4
Romanian Deadlift (Barbell)
3
6-8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
-
6
Standing Calf Raise
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
7-10 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Rear Delt Fly (Cable)
3
10-15 reps
-
4
Romanian Deadlift (Barbell)
3
6-8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
-
6
Standing Calf Raise
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
7-10 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Rear Delt Fly (Cable)
3
10-15 reps
-
4
Romanian Deadlift (Barbell)
3
6-8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
-
6
Standing Calf Raise
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
7-10 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Rear Delt Fly (Cable)
3
10-15 reps
-
4
Romanian Deadlift (Barbell)
3
6-8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
-
6
Standing Calf Raise
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
3
7-10 reps
-
2
Lateral Raise (Dumbbell)
3
8-12 reps
-
3
Rear Delt Fly (Cable)
3
10-15 reps
-
4
Romanian Deadlift (Barbell)
3
6-8 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
-
6
Standing Calf Raise
3
10-15 reps
-
Week 1
1 / 8 Weeks
Day 2
1
Bent Over Row (Barbell)
3 Sets
7-10 Reps
-
2
Single Arm Row (Dumbbell)
2 Sets
9-12 Reps
-
3
Wide Grip Lat Pulldown
2 Sets
7-10 Reps
-
4
Face Pull
2 Sets
12-16 Reps
-
5
JM Press (Smith Machine)
2 Sets
7-10 Reps
-
6
Single Arm Overhead Tricep Extension
2 Sets
10-15 Reps
-
7
Single Arm Tricep Extension (Cable)
2 Sets
10-15 Reps
-
8A
Neck Curl
2 Sets
20+ Reps
-
8B
Neck Extension
2 Sets
20+ Reps
-
Day 3
1
Platz Squat
3 Sets
7-10 Reps
-
2
Leg Curl
3 Sets
8-12 Reps
-
3
Leg Extension
3 Sets
8-12 Reps
-
4
Standing Calf Raise
3 Sets
10-15 Reps
-
5
Abs Crunch (Machine)
3 Sets
10-15 Reps
-
Day 5
1
Bent Over Row (Barbell)
3 Sets
7-10 Reps
-
2
Single Arm Row (Dumbbell)
2 Sets
8-12 Reps
-
3
Wide Grip Lat Pulldown
2 Sets
7-10 Reps
-
4
Face Pull
2 Sets
12-16 Reps
-
5
JM Press (Smith Machine)
2 Sets
7-10 Reps
-
6
Single Arm Overhead Tricep Extension
2 Sets
10-15 Reps
-
7
Single Arm Tricep Extension (Cable)
2 Sets
10-15 Reps
-
8A
Side Neck Curl
2 Sets
20+ Reps
-
8B
Side Neck Curl
2 Sets
20+ Reps
-
Day 1
1
Bench Press (Wide Grip)
2 Sets
1 Set
6-8 Reps
8-10 Reps
-
-
2
Incline Bench Press (Smith Machine)
2 Sets
7-10 Reps
-
3
Incline Chest Fly (Dumbbell)
2 Sets
7-10 Reps
-
4
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
-
5
Alternating Dumbbell Curl
2 Sets
7-10 Reps
-
6
Preacher Curl (EZ Bar)
2 Sets
7-10 Reps
-
7
Hammer Curl (Dumbbell)
2 Sets
7-10 Reps
-
8A
Wrist Curls
2 Sets
15+ Reps
-
8B
Reverse Wrist Curl (Dumbbell)
2 Sets
15+ Reps
-
Day 4
1
Bench Press (Close Grip)
2 Sets
7-10 Reps
-
2
Incline Bench Press (Smith Machine)
2 Sets
1 Set
6-8 Reps
8-10 Reps
-
-
3
Incline Chest Fly (Dumbbell)
2 Sets
7-10 Reps
-
4
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
-
5
Alternating Dumbbell Curl
2 Sets
7-10 Reps
-
6
Preacher Curl (EZ Bar)
2 Sets
7-10 Reps
-
7
Hammer Curl (Dumbbell)
2 Sets
7-10 Reps
-
8A
Wrist Curls
2 Sets
15+ Reps
-
8B
Reverse Wrist Curl (Dumbbell)
2 Sets
15+ Reps
-