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Arms and Shoulders
by Cojones
18 athletes joined
Program Description
If you suffer from tiny arms syndrome or need to cover yourself with long sleeves then this is the program for you. It’s a push, legs, pull program but we’ll prioritize arms and delts.
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
70 minutes
Created
Apr 06, 2024 10:40
Last Edited
Jun 15, 2024 11:08
down_app
Week 1
1 / 10 Weeks
Day 1
1
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9.5
2
Front Raise
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9.5
3
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9.5
4
Lateral Raise (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
5
Incline Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 2
1
Front Squat (Barbell)
2 Sets
1 Set
4-8 Reps
4-8 Reps
@8
@9
2
Leg Extension
2 Sets
10-15 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
4
Seated Calf Raise
1 Set
AMRAP
@10
5
Sit Up
1 Set
8-12 Reps
@10
Day 3
1
Hammer Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
2
Spider Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
3
Face Pull
3 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
4
Shrug (Barbell)
3 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
5
Bent Over Row (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
6
Seated Row (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
Day 4
1
JM Press
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
2
Dip (Weighted)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9.5
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
4
Upright Row (Cable)
3 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
5
Bicep Curl (Cable)
2 Sets
2 Sets
12-20 Reps
12-20 Reps
@9
@10
Day 5
1
Lunge (Dumbbell)
3 Sets
15 Reps
@8
2
Pull Through (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
3
Back Extension (Weighted)
3 Sets
8-12 Reps
@8
4
Leg Press (45 Degrees)
2 Sets
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
5
Standing Calf Raise
3 Sets
1 Set
10-20 Reps
10-20 Reps
@9
@10
6
Lying Leg Raise
3 Sets
8-12 Reps
@10
Day 6
1
Y Raise
3 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
2
Rear Delt Fly (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Bicep Curl (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
4
Shrug (Barbell)
3 Sets
10-15 Reps
@10
5
Pullover (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Inverted Row
3 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 1
1
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9.5
2
Front Raise
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9.5
3
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9.5
4
Lateral Raise (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
5
Incline Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 2
1
Front Squat (Barbell)
2 Sets
1 Set
4-8 Reps
4-8 Reps
@8
@9
2
Leg Extension
2 Sets
10-15 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
4
Seated Calf Raise
1 Set
AMRAP
@10
5
Sit Up
1 Set
8-12 Reps
@10
Day 3
1
Hammer Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
2
Spider Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
3
Face Pull
3 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
4
Shrug (Barbell)
3 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
5
Bent Over Row (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
6
Seated Row (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
Day 4
1
JM Press
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
2
Dip (Weighted)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9.5
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
4
Upright Row (Cable)
3 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
5
Bicep Curl (Cable)
2 Sets
2 Sets
12-20 Reps
12-20 Reps
@9
@10
Day 5
1
Lunge (Dumbbell)
3 Sets
15 Reps
@8
2
Pull Through (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
3
Back Extension (Weighted)
3 Sets
8-12 Reps
@8
4
Leg Press (45 Degrees)
2 Sets
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
5
Standing Calf Raise
3 Sets
1 Set
10-20 Reps
10-20 Reps
@9
@10
6
Lying Leg Raise
3 Sets
8-12 Reps
@10
Day 6
1
Y Raise
3 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
2
Rear Delt Fly (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Bicep Curl (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
4
Shrug (Barbell)
3 Sets
10-15 Reps
@10
5
Pullover (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Inverted Row
3 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 1
1
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9.5
2
Front Raise
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9.5
3
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9.5
4
Lateral Raise (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
5
Incline Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 2
1
Front Squat (Barbell)
2 Sets
1 Set
4-8 Reps
4-8 Reps
@8
@9
2
Leg Extension
2 Sets
10-15 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
4
Seated Calf Raise
1 Set
AMRAP
@10
5
Sit Up
1 Set
8-12 Reps
@10
Day 3
1
Hammer Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
2
Spider Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
3
Face Pull
3 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
4
Shrug (Barbell)
3 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
5
Bent Over Row (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
6
Seated Row (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
Day 4
1
JM Press
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
2
Dip (Weighted)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9.5
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
4
Upright Row (Cable)
3 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
5
Bicep Curl (Cable)
2 Sets
2 Sets
12-20 Reps
12-20 Reps
@9
@10
Day 5
1
Lunge (Dumbbell)
3 Sets
15 Reps
@8
2
Pull Through (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
3
Back Extension (Weighted)
3 Sets
8-12 Reps
@8
4
Leg Press (45 Degrees)
2 Sets
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
5
Standing Calf Raise
3 Sets
1 Set
10-20 Reps
10-20 Reps
@9
@10
6
Lying Leg Raise
3 Sets
8-12 Reps
@10
Day 6
1
Y Raise
3 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
2
Rear Delt Fly (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Bicep Curl (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
4
Shrug (Barbell)
3 Sets
10-15 Reps
@10
5
Pullover (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Inverted Row
3 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 1
1
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9.5
2
Front Raise
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9.5
3
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9.5
4
Lateral Raise (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
5
Incline Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 2
1
Front Squat (Barbell)
2 Sets
1 Set
4-8 Reps
4-8 Reps
@8
@9
2
Leg Extension
2 Sets
10-15 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
4
Seated Calf Raise
1 Set
AMRAP
@10
5
Sit Up
1 Set
8-12 Reps
@10
Day 3
1
Hammer Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
2
Spider Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
3
Face Pull
3 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
4
Shrug (Barbell)
3 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
5
Bent Over Row (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
6
Seated Row (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
Day 4
1
JM Press
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
2
Dip (Weighted)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9.5
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
4
Upright Row (Cable)
3 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
5
Bicep Curl (Cable)
2 Sets
2 Sets
12-20 Reps
12-20 Reps
@9
@10
Day 5
1
Lunge (Dumbbell)
3 Sets
15 Reps
@8
2
Pull Through (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
3
Back Extension (Weighted)
3 Sets
8-12 Reps
@8
4
Leg Press (45 Degrees)
2 Sets
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
5
Standing Calf Raise
3 Sets
1 Set
10-20 Reps
10-20 Reps
@9
@10
6
Lying Leg Raise
3 Sets
8-12 Reps
@10
Day 6
1
Y Raise
3 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
2
Rear Delt Fly (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Bicep Curl (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
4
Shrug (Barbell)
3 Sets
10-15 Reps
@10
5
Pullover (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Inverted Row
3 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 1
1
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9.5
2
Front Raise
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9.5
3
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9.5
4
Lateral Raise (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
5
Incline Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 2
1
Front Squat (Barbell)
2 Sets
1 Set
4-8 Reps
4-8 Reps
@8
@9
2
Leg Extension
2 Sets
10-15 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
4
Seated Calf Raise
1 Set
AMRAP
@10
5
Sit Up
1 Set
8-12 Reps
@10
Day 3
1
Hammer Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
2
Spider Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
3
Face Pull
3 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
4
Shrug (Barbell)
3 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
5
Bent Over Row (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
6
Seated Row (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
Day 4
1
JM Press
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
2
Dip (Weighted)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9.5
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
4
Upright Row (Cable)
3 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
5
Bicep Curl (Cable)
2 Sets
2 Sets
12-20 Reps
12-20 Reps
@9
@10
Day 5
1
Lunge (Dumbbell)
3 Sets
15 Reps
@8
2
Pull Through (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
3
Back Extension (Weighted)
3 Sets
8-12 Reps
@8
4
Leg Press (45 Degrees)
2 Sets
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
5
Standing Calf Raise
3 Sets
1 Set
10-20 Reps
10-20 Reps
@9
@10
6
Lying Leg Raise
3 Sets
8-12 Reps
@10
Day 6
1
Y Raise
3 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
2
Rear Delt Fly (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Bicep Curl (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
4
Shrug (Barbell)
3 Sets
10-15 Reps
@10
5
Pullover (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Inverted Row
3 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 1
1
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9.5
2
Front Raise
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9.5
3
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9.5
4
Lateral Raise (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
5
Incline Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 2
1
Front Squat (Barbell)
2 Sets
1 Set
4-8 Reps
4-8 Reps
@8
@9
2
Leg Extension
2 Sets
10-15 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
4
Seated Calf Raise
1 Set
AMRAP
@10
5
Sit Up
1 Set
8-12 Reps
@10
Day 3
1
Hammer Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
2
Spider Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
3
Face Pull
3 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
4
Shrug (Barbell)
3 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
5
Bent Over Row (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
6
Seated Row (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
Day 4
1
JM Press
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
2
Dip (Weighted)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9.5
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
4
Upright Row (Cable)
3 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
5
Bicep Curl (Cable)
2 Sets
2 Sets
12-20 Reps
12-20 Reps
@9
@10
Day 5
1
Lunge (Dumbbell)
3 Sets
15 Reps
@8
2
Pull Through (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
3
Back Extension (Weighted)
3 Sets
8-12 Reps
@8
4
Leg Press (45 Degrees)
2 Sets
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
5
Standing Calf Raise
3 Sets
1 Set
10-20 Reps
10-20 Reps
@9
@10
6
Lying Leg Raise
3 Sets
8-12 Reps
@10
Day 6
1
Y Raise
3 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
2
Rear Delt Fly (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Bicep Curl (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
4
Shrug (Barbell)
3 Sets
10-15 Reps
@10
5
Pullover (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Inverted Row
3 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 1
1
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9.5
2
Front Raise
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9.5
3
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9.5
4
Lateral Raise (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
5
Incline Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 2
1
Front Squat (Barbell)
2 Sets
1 Set
4-8 Reps
4-8 Reps
@8
@9
2
Leg Extension
2 Sets
10-15 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
4
Seated Calf Raise
1 Set
AMRAP
@10
5
Sit Up
1 Set
8-12 Reps
@10
Day 3
1
Hammer Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
2
Spider Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
3
Face Pull
3 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
4
Shrug (Barbell)
3 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
5
Bent Over Row (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
6
Seated Row (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
Day 4
1
JM Press
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
2
Dip (Weighted)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9.5
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
4
Upright Row (Cable)
3 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
5
Bicep Curl (Cable)
2 Sets
2 Sets
12-20 Reps
12-20 Reps
@9
@10
Day 5
1
Lunge (Dumbbell)
3 Sets
15 Reps
@8
2
Pull Through (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
3
Back Extension (Weighted)
3 Sets
8-12 Reps
@8
4
Leg Press (45 Degrees)
2 Sets
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
5
Standing Calf Raise
3 Sets
1 Set
10-20 Reps
10-20 Reps
@9
@10
6
Lying Leg Raise
3 Sets
8-12 Reps
@10
Day 6
1
Y Raise
3 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
2
Rear Delt Fly (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Bicep Curl (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
4
Shrug (Barbell)
3 Sets
10-15 Reps
@10
5
Pullover (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Inverted Row
3 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 1
1
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9.5
2
Front Raise
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9.5
3
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9.5
4
Lateral Raise (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
5
Incline Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 2
1
Front Squat (Barbell)
2 Sets
1 Set
4-8 Reps
4-8 Reps
@8
@9
2
Leg Extension
2 Sets
10-15 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
4
Seated Calf Raise
1 Set
AMRAP
@10
5
Sit Up
1 Set
8-12 Reps
@10
Day 3
1
Hammer Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
2
Spider Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
3
Face Pull
3 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
4
Shrug (Barbell)
3 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
5
Bent Over Row (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
6
Seated Row (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
Day 4
1
JM Press
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
2
Dip (Weighted)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9.5
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
4
Upright Row (Cable)
3 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
5
Bicep Curl (Cable)
2 Sets
2 Sets
12-20 Reps
12-20 Reps
@9
@10
Day 5
1
Lunge (Dumbbell)
3 Sets
15 Reps
@8
2
Pull Through (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
3
Back Extension (Weighted)
3 Sets
8-12 Reps
@8
4
Leg Press (45 Degrees)
2 Sets
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
5
Standing Calf Raise
3 Sets
1 Set
10-20 Reps
10-20 Reps
@9
@10
6
Lying Leg Raise
3 Sets
8-12 Reps
@10
Day 6
1
Y Raise
3 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
2
Rear Delt Fly (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Bicep Curl (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
4
Shrug (Barbell)
3 Sets
10-15 Reps
@10
5
Pullover (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Inverted Row
3 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 1
1
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9.5
2
Front Raise
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9.5
3
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9.5
4
Lateral Raise (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
5
Incline Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 2
1
Front Squat (Barbell)
2 Sets
1 Set
4-8 Reps
4-8 Reps
@8
@9
2
Leg Extension
2 Sets
10-15 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
4
Seated Calf Raise
1 Set
AMRAP
@10
5
Sit Up
1 Set
8-12 Reps
@10
Day 3
1
Hammer Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
2
Spider Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
3
Face Pull
3 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
4
Shrug (Barbell)
3 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
5
Bent Over Row (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
6
Seated Row (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
Day 4
1
JM Press
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
2
Dip (Weighted)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9.5
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
4
Upright Row (Cable)
3 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
5
Bicep Curl (Cable)
2 Sets
2 Sets
12-20 Reps
12-20 Reps
@9
@10
Day 5
1
Lunge (Dumbbell)
3 Sets
15 Reps
@8
2
Pull Through (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
3
Back Extension (Weighted)
3 Sets
8-12 Reps
@8
4
Leg Press (45 Degrees)
2 Sets
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
5
Standing Calf Raise
3 Sets
1 Set
10-20 Reps
10-20 Reps
@9
@10
6
Lying Leg Raise
3 Sets
8-12 Reps
@10
Day 6
1
Y Raise
3 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
2
Rear Delt Fly (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Bicep Curl (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
4
Shrug (Barbell)
3 Sets
10-15 Reps
@10
5
Pullover (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Inverted Row
3 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 1
1
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9.5
2
Front Raise
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9.5
3
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9.5
4
Lateral Raise (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
5
Incline Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
Day 2
1
Front Squat (Barbell)
2 Sets
1 Set
4-8 Reps
4-8 Reps
@8
@9
2
Leg Extension
2 Sets
10-15 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
4
Seated Calf Raise
1 Set
AMRAP
@10
5
Sit Up
1 Set
8-12 Reps
@10
Day 3
1
Hammer Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
2
Spider Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
3
Face Pull
3 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
4
Shrug (Barbell)
3 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
5
Bent Over Row (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
6
Seated Row (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
Day 4
1
JM Press
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
2
Dip (Weighted)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@9.5
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
4
Upright Row (Cable)
3 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@10
5
Bicep Curl (Cable)
2 Sets
2 Sets
12-20 Reps
12-20 Reps
@9
@10
Day 5
1
Lunge (Dumbbell)
3 Sets
15 Reps
@8
2
Pull Through (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
3
Back Extension (Weighted)
3 Sets
8-12 Reps
@8
4
Leg Press (45 Degrees)
2 Sets
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@9
@10
5
Standing Calf Raise
3 Sets
1 Set
10-20 Reps
10-20 Reps
@9
@10
6
Lying Leg Raise
3 Sets
8-12 Reps
@10
Day 6
1
Y Raise
3 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
2
Rear Delt Fly (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Bicep Curl (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
4
Shrug (Barbell)
3 Sets
10-15 Reps
@10
5
Pullover (Dumbbell)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Inverted Row
3 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10