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[HUGE GUNS] Arms and Delts Focus Bodybuilding program
by Ethan MacLean
3 athletes joined
Program Description
Get huge guns with this arm and delt specialized workout program. Program structure: Monday - Arms and Delts Tuesday - Chest and Back Wednesday - Rest Thursday - Legs Friday - Arms and Delts Saturday - Rest Sunday - Rest Consistency: Stay consistent, try not to skip workouts. How to Progress: Start on the lower rep range then progress in more reps until on the highest rep, add weight then repeat. For Example: On a 3x4-8 Week 1 Bench press 3x4 200lb Week 2 Bench press 3x6 200lb Week 3 Bench press 3x7 200lb Week 4 Bench press 3x8 200lb Week 5 Bench press 3x4 210lb Rest: Rest between 2-4 minutes on compound lifts, 1-3 on isolation lifts, and 30 sec to 2 min on supersets. Diet: Eat a high protein, and high to moderate calories for maximum strength and size gain. Sleep: Sleep between 7-9 hours of sleep a night for physical and mental health. Exercise Form: Preform each exercise with the right form, slow eccentric, strong tight steady motion, focusing on the stretched position. Effort: You need to put in some effort in training to see good results. Both effort in how to train, being consistent, and preforming high intensity training in the exercises. Try to stick with the RPE in the program, but if you know what you are doing you can go closer to failer or even farther if you know it's too much. But most people are farther from failure then they think. So just train hard and stick to it the best you can. What is RPE? RPE/Rate of Perceived Exhaustion is a scale of how close you are to failing a lift. [RPE 1] you can do 9 more reps until you can't [RPE 2] you can do 8 more reps until you can't [RPE 3] you can do 7 more reps until you can't [RPE 4] you can do 6 more reps until you can't [RPE 5] you can do 5 more reps until you can't [RPE 6] you can do 4 more reps until you can't [RPE 7] you can do 3 more reps until you can't [RPE 8] you can do 2 more reps until you can't [RPE 9] you can do 1 more reps until you can't [RPE 10] you can't do any more reps no matter what Important keys to maximum strength and size: 1. Consistency 2. Progression 3. Rest 3. Diet 4. Sleep 5. Exercise Form 6. Effort I hope for the best for you. Stay consistent and get those gains. Good luck!
Program Overview
Level
Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
80 minutes
Created
Jun 13, 2024 12:49
Last Edited
Jul 07, 2024 02:42
down_app
Week 1
1 / 12 Weeks
Day 1
1A
Chin-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
10-15 Reps
@7
@8
@9
@10
1B
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
10-15 Reps
@7
@8
@9
@10
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3A
Preacher Curl (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3B
JM Press
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
4A
Wrist Curls
1 Set
1 Set
AMRAP
AMRAP
@9
@10
4B
Reverse Wrist Curl (Barbell)
1 Set
1 Set
AMRAP
AMRAP
@9
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
8-12 Reps
@7
@7
@7.5
@8
2
Pendlay Row
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
8-12 Reps
@7
@7
@7.5
@8
3A
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
3B
Pull-Up (Weighted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
4A
Chest Fly (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4B
Seated Row (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
5
Lateral Raise (Cable)
2 Sets
1 Set
10-20 Reps
10-20 Reps
@8
@9
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
10-15 Reps
@7
@7
@7.5
@8
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
10-15 Reps
@7
@7
@7.5
@8
3
Lunge (Dumbbell)
2 Sets
10-20 Reps
@8
4A
Leg Extension
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4B
Leg Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
5A
Hammer Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
5B
Skull Crusher
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
Day 4
1A
AD Press
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
8-12 Reps
@7
@7.5
@8
1B
Underhand Lat Pulldown
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
8-12 Reps
@7
@7.5
@8
2A
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@8
2B
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@8
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
4A
Incline Curl (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
4B
Incline Tricep Extension (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
5
Reverse Pec Deck
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@9
@10
Day 1
1A
Chin-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
10-15 Reps
@7
@8
@9
@10
1B
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
10-15 Reps
@7
@8
@9
@10
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3A
Preacher Curl (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3B
JM Press
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
4A
Wrist Curls
1 Set
1 Set
AMRAP
AMRAP
@9
@10
4B
Reverse Wrist Curl (Barbell)
1 Set
1 Set
AMRAP
AMRAP
@9
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
8-12 Reps
@7
@8
@9
@10
2
Pendlay Row
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
8-12 Reps
@7
@8
@9
@10
3A
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3B
Pull-Up (Weighted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
4A
Chest Fly (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
4B
Seated Row (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Lateral Raise (Cable)
2 Sets
1 Set
10-20 Reps
10-20 Reps
@9
@10
Day 4
1A
AD Press
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
8-12 Reps
@8
@9
@10
1B
Underhand Lat Pulldown
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
8-12 Reps
@8
@9
@10
2A
Bicep Curl (EZ Bar)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
2B
Tricep Pushdown (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
4A
Incline Curl (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
4B
Incline Tricep Extension (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Reverse Pec Deck
1 Set
2 Sets
AMRAP
AMRAP
@9
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
10-15 Reps
@7
@8
@9
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
10-15 Reps
@7
@8
@9
@10
3
Lunge (Dumbbell)
1 Set
1 Set
10-20 Reps
10-20 Reps
@9
@10
4A
Leg Extension
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
4B
Leg Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5A
Hammer Curl
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@10
5B
Skull Crusher
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@10
Day 1
1A
Chin-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
10-15 Reps
@7
@8
@9
@10
1B
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
10-15 Reps
@7
@8
@9
@10
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3A
Preacher Curl (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3B
JM Press
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
4A
Wrist Curls
1 Set
1 Set
AMRAP
AMRAP
@9
@10
4B
Reverse Wrist Curl (Barbell)
1 Set
1 Set
AMRAP
AMRAP
@9
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
8-12 Reps
@7
@8
@9
@10
2
Pendlay Row
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
8-12 Reps
@7
@8
@9
@10
3A
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3B
Pull-Up (Weighted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
4A
Chest Fly (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
4B
Seated Row (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Lateral Raise (Cable)
2 Sets
1 Set
10-20 Reps
10-20 Reps
@9
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
10-15 Reps
@7
@8
@9
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
10-15 Reps
@7
@8
@9
@10
3
Lunge (Dumbbell)
1 Set
1 Set
10-20 Reps
10-20 Reps
@9
@10
4A
Leg Extension
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
4B
Leg Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5A
Hammer Curl
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@10
5B
Skull Crusher
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@10
Day 4
1A
AD Press
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
8-12 Reps
@8
@9
@10
1B
Underhand Lat Pulldown
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
8-12 Reps
@8
@9
@10
2A
Bicep Curl (EZ Bar)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
2B
Tricep Pushdown (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
4A
Incline Curl (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
4B
Incline Tricep Extension (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Reverse Pec Deck
1 Set
2 Sets
AMRAP
AMRAP
@9
@10
Day 1
1A
Chin-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
10-15 Reps
@7
@8
@9
@10
1B
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
10-15 Reps
@7
@8
@9
@10
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3A
Preacher Curl (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3B
JM Press
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
4A
Wrist Curls
1 Set
1 Set
AMRAP
AMRAP
@9
@10
4B
Reverse Wrist Curl (Barbell)
1 Set
1 Set
AMRAP
AMRAP
@9
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
8-12 Reps
@7
@8
@9
@10
2
Pendlay Row
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
8-12 Reps
@7
@8
@9
@10
3A
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3B
Pull-Up (Weighted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
4A
Chest Fly (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
4B
Seated Row (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Lateral Raise (Cable)
2 Sets
1 Set
10-20 Reps
10-20 Reps
@9
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
10-15 Reps
@7
@8
@9
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
10-15 Reps
@7
@8
@9
@10
3
Lunge (Dumbbell)
1 Set
1 Set
10-20 Reps
10-20 Reps
@9
@10
4A
Leg Extension
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
4B
Leg Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5A
Hammer Curl
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@10
5B
Skull Crusher
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@10
Day 4
1A
AD Press
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
8-12 Reps
@8
@9
@10
1B
Underhand Lat Pulldown
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
8-12 Reps
@8
@9
@10
2A
Bicep Curl (EZ Bar)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
2B
Tricep Pushdown (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
4A
Incline Curl (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
4B
Incline Tricep Extension (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Reverse Pec Deck
1 Set
2 Sets
AMRAP
AMRAP
@9
@10
Day 1
1A
Chin-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
10-15 Reps
@7
@8
@9
@10
1B
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
10-15 Reps
@7
@8
@9
@10
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3A
Preacher Curl (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3B
JM Press
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
4A
Wrist Curls
1 Set
1 Set
AMRAP
AMRAP
@9
@10
4B
Reverse Wrist Curl (Barbell)
1 Set
1 Set
AMRAP
AMRAP
@9
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
8-12 Reps
@7
@8
@9
@10
2
Pendlay Row
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
8-12 Reps
@7
@8
@9
@10
3A
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3B
Pull-Up (Weighted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
4A
Chest Fly (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
4B
Seated Row (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Lateral Raise (Cable)
2 Sets
1 Set
10-20 Reps
10-20 Reps
@9
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
10-15 Reps
@7
@8
@9
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
10-15 Reps
@7
@8
@9
@10
3
Lunge (Dumbbell)
1 Set
1 Set
10-20 Reps
10-20 Reps
@9
@10
4A
Leg Extension
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
4B
Leg Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5A
Hammer Curl
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@10
5B
Skull Crusher
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@10
Day 4
1A
AD Press
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
8-12 Reps
@8
@9
@10
1B
Underhand Lat Pulldown
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
8-12 Reps
@8
@9
@10
2A
Bicep Curl (EZ Bar)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
2B
Tricep Pushdown (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
4A
Incline Curl (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
4B
Incline Tricep Extension (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Reverse Pec Deck
1 Set
2 Sets
AMRAP
AMRAP
@9
@10
Day 1
1A
Chin-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
10-15 Reps
@7
@8
@9
@10
1B
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
10-15 Reps
@7
@8
@9
@10
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3A
Preacher Curl (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3B
JM Press
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
4A
Wrist Curls
1 Set
1 Set
AMRAP
AMRAP
@9
@10
4B
Reverse Wrist Curl (Barbell)
1 Set
1 Set
AMRAP
AMRAP
@9
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
8-12 Reps
@7
@8
@9
@10
2
Pendlay Row
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
8-12 Reps
@7
@8
@9
@10
3A
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3B
Pull-Up (Weighted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
4A
Chest Fly (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
4B
Seated Row (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Lateral Raise (Cable)
2 Sets
1 Set
10-20 Reps
10-20 Reps
@9
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
10-15 Reps
@7
@8
@9
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
10-15 Reps
@7
@8
@9
@10
3
Lunge (Dumbbell)
1 Set
1 Set
10-20 Reps
10-20 Reps
@9
@10
4A
Leg Extension
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
4B
Leg Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5A
Hammer Curl
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@10
5B
Skull Crusher
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@10
Day 4
1A
AD Press
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
8-12 Reps
@8
@9
@10
1B
Underhand Lat Pulldown
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
8-12 Reps
@8
@9
@10
2A
Bicep Curl (EZ Bar)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
2B
Tricep Pushdown (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
4A
Incline Curl (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
4B
Incline Tricep Extension (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Reverse Pec Deck
1 Set
2 Sets
AMRAP
AMRAP
@9
@10
Day 1
1A
Chin-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
10-15 Reps
@7
@8
@9
@10
1B
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
10-15 Reps
@7
@8
@9
@10
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3A
Preacher Curl (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3B
JM Press
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
4A
Wrist Curls
1 Set
1 Set
AMRAP
AMRAP
@9
@10
4B
Reverse Wrist Curl (Barbell)
1 Set
1 Set
AMRAP
AMRAP
@9
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
8-12 Reps
@7
@8
@9
@10
2
Pendlay Row
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
8-12 Reps
@7
@8
@9
@10
3A
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3B
Pull-Up (Weighted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
4A
Chest Fly (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
4B
Seated Row (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Lateral Raise (Cable)
2 Sets
1 Set
10-20 Reps
10-20 Reps
@9
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
10-15 Reps
@7
@8
@9
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
10-15 Reps
@7
@8
@9
@10
3
Lunge (Dumbbell)
1 Set
1 Set
10-20 Reps
10-20 Reps
@9
@10
4A
Leg Extension
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
4B
Leg Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5A
Hammer Curl
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@10
5B
Skull Crusher
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@10
Day 4
1A
AD Press
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
8-12 Reps
@8
@9
@10
1B
Underhand Lat Pulldown
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
8-12 Reps
@8
@9
@10
2A
Bicep Curl (EZ Bar)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
2B
Tricep Pushdown (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
4A
Incline Curl (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
4B
Incline Tricep Extension (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Reverse Pec Deck
1 Set
2 Sets
AMRAP
AMRAP
@9
@10
Day 1
1A
Chin-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
10-15 Reps
@7
@8
@9
@10
1B
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
10-15 Reps
@7
@8
@9
@10
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3A
Preacher Curl (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3B
JM Press
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
4A
Wrist Curls
1 Set
1 Set
AMRAP
AMRAP
@9
@10
4B
Reverse Wrist Curl (Barbell)
1 Set
1 Set
AMRAP
AMRAP
@9
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
8-12 Reps
@7
@8
@9
@10
2
Pendlay Row
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
8-12 Reps
@7
@8
@9
@10
3A
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3B
Pull-Up (Weighted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
4A
Chest Fly (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
4B
Seated Row (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Lateral Raise (Cable)
2 Sets
1 Set
10-20 Reps
10-20 Reps
@9
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
10-15 Reps
@7
@8
@9
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
10-15 Reps
@7
@8
@9
@10
3
Lunge (Dumbbell)
1 Set
1 Set
10-20 Reps
10-20 Reps
@9
@10
4A
Leg Extension
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
4B
Leg Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5A
Hammer Curl
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@10
5B
Skull Crusher
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@10
Day 4
1A
AD Press
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
8-12 Reps
@8
@9
@10
1B
Underhand Lat Pulldown
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
8-12 Reps
@8
@9
@10
2A
Bicep Curl (EZ Bar)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
2B
Tricep Pushdown (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
4A
Incline Curl (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
4B
Incline Tricep Extension (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Reverse Pec Deck
1 Set
2 Sets
AMRAP
AMRAP
@9
@10
Day 1
1A
Chin-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
10-15 Reps
@7
@8
@9
@10
1B
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
10-15 Reps
@7
@8
@9
@10
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3A
Preacher Curl (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3B
JM Press
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
4A
Wrist Curls
1 Set
1 Set
AMRAP
AMRAP
@9
@10
4B
Reverse Wrist Curl (Barbell)
1 Set
1 Set
AMRAP
AMRAP
@9
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
8-12 Reps
@7
@8
@9
@10
2
Pendlay Row
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
8-12 Reps
@7
@8
@9
@10
3A
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3B
Pull-Up (Weighted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
4A
Chest Fly (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
4B
Seated Row (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Lateral Raise (Cable)
2 Sets
1 Set
10-20 Reps
10-20 Reps
@9
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
10-15 Reps
@7
@8
@9
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
10-15 Reps
@7
@8
@9
@10
3
Lunge (Dumbbell)
1 Set
1 Set
10-20 Reps
10-20 Reps
@9
@10
4A
Leg Extension
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
4B
Leg Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5A
Hammer Curl
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@10
5B
Skull Crusher
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@10
Day 4
1A
AD Press
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
8-12 Reps
@8
@9
@10
1B
Underhand Lat Pulldown
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
8-12 Reps
@8
@9
@10
2A
Bicep Curl (EZ Bar)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
2B
Tricep Pushdown (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
4A
Incline Curl (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
4B
Incline Tricep Extension (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Reverse Pec Deck
1 Set
2 Sets
AMRAP
AMRAP
@9
@10
Day 1
1A
Chin-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
10-15 Reps
@7
@8
@9
@10
1B
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
10-15 Reps
@7
@8
@9
@10
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3A
Preacher Curl (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3B
JM Press
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
4A
Wrist Curls
1 Set
1 Set
AMRAP
AMRAP
@9
@10
4B
Reverse Wrist Curl (Barbell)
1 Set
1 Set
AMRAP
AMRAP
@9
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
8-12 Reps
@7
@8
@9
@10
2
Pendlay Row
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
8-12 Reps
@7
@8
@9
@10
3A
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3B
Pull-Up (Weighted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
4A
Chest Fly (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
4B
Seated Row (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Lateral Raise (Cable)
2 Sets
1 Set
10-20 Reps
10-20 Reps
@9
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
10-15 Reps
@7
@8
@9
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
10-15 Reps
@7
@8
@9
@10
3
Lunge (Dumbbell)
1 Set
1 Set
10-20 Reps
10-20 Reps
@9
@10
4A
Leg Extension
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
4B
Leg Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5A
Hammer Curl
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@10
5B
Skull Crusher
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@10
Day 4
1A
AD Press
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
8-12 Reps
@8
@9
@10
1B
Underhand Lat Pulldown
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
8-12 Reps
@8
@9
@10
2A
Bicep Curl (EZ Bar)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
2B
Tricep Pushdown (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
4A
Incline Curl (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
4B
Incline Tricep Extension (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Reverse Pec Deck
1 Set
2 Sets
AMRAP
AMRAP
@9
@10
Day 1
1A
Chin-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
10-15 Reps
@7
@8
@9
@10
1B
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
10-15 Reps
@7
@8
@9
@10
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3A
Preacher Curl (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3B
JM Press
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
4A
Wrist Curls
1 Set
1 Set
AMRAP
AMRAP
@9
@10
4B
Reverse Wrist Curl (Barbell)
1 Set
1 Set
AMRAP
AMRAP
@9
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
8-12 Reps
@7
@8
@9
@10
2
Pendlay Row
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
8-12 Reps
@7
@8
@9
@10
3A
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3B
Pull-Up (Weighted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
4A
Chest Fly (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
4B
Seated Row (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Lateral Raise (Cable)
2 Sets
1 Set
10-20 Reps
10-20 Reps
@9
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
10-15 Reps
@7
@8
@9
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
10-15 Reps
@7
@8
@9
@10
3
Lunge (Dumbbell)
1 Set
1 Set
10-20 Reps
10-20 Reps
@9
@10
4A
Leg Extension
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
4B
Leg Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5A
Hammer Curl
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@10
5B
Skull Crusher
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@10
Day 4
1A
AD Press
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
8-12 Reps
@8
@9
@10
1B
Underhand Lat Pulldown
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
8-12 Reps
@8
@9
@10
2A
Bicep Curl (EZ Bar)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
2B
Tricep Pushdown (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
4A
Incline Curl (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
4B
Incline Tricep Extension (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Reverse Pec Deck
1 Set
2 Sets
AMRAP
AMRAP
@9
@10
Day 1
1A
Chin-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
10-15 Reps
@7
@8
@9
@10
1B
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
10-15 Reps
@7
@8
@9
@10
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3A
Preacher Curl (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3B
JM Press
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
4A
Wrist Curls
1 Set
1 Set
AMRAP
AMRAP
@9
@10
4B
Reverse Wrist Curl (Barbell)
1 Set
1 Set
AMRAP
AMRAP
@9
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
8-12 Reps
@7
@8
@9
@10
2
Pendlay Row
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
8-12 Reps
@7
@8
@9
@10
3A
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3B
Pull-Up (Weighted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
4A
Chest Fly (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
4B
Seated Row (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Lateral Raise (Cable)
2 Sets
1 Set
10-20 Reps
10-20 Reps
@9
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
10-15 Reps
@7
@8
@9
@10
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
6-10 Reps
6-10 Reps
10-15 Reps
@7
@8
@9
@10
3
Lunge (Dumbbell)
1 Set
1 Set
10-20 Reps
10-20 Reps
@9
@10
4A
Leg Extension
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
4B
Leg Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5A
Hammer Curl
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@10
5B
Skull Crusher
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@10
Day 4
1A
AD Press
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
8-12 Reps
@8
@9
@10
1B
Underhand Lat Pulldown
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
8-12 Reps
@8
@9
@10
2A
Bicep Curl (EZ Bar)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
2B
Tricep Pushdown (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
4A
Incline Curl (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
4B
Incline Tricep Extension (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Reverse Pec Deck
1 Set
2 Sets
AMRAP
AMRAP
@9
@10