logo
BoostcampPNG

Bigger and Stronger v.2

by Chris F.
4 athletes joined

Program Description

Exactly What It Says

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 20, 2024 06:33
  • Last Edited
    Jun 18, 2025 12:37

Summary

Transform your physique with the **Bigger and Stronger v.2** program, a comprehensive 12-week training plan designed for serious lifters. Committing to five days a week, you'll engage in a variety of compound and isolation exercises, focusing on building muscle mass and strength across all major muscle groups. Each session is strategically crafted to push your limits, utilizing a full gym setup to maximize your gains. Get ready to elevate your training and achieve the results you've always wanted!
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
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
-
2
Incline Bench Press (Dumbbell)
4
6-8 reps
-
3
Pec Fly (Dumbbell)
4
6-8 reps
-
4
Pullover (Dumbbell)
4
6-8 reps
-
5
Skull Crusher
4
6-8 reps
-
6
Dip (Weighted)
4
10-12 reps
-
7
Tricep Rope Push Down (Cable)
4
10-12 reps
-
8
Katana Extension
4
10-12 reps
-
9
Chest Fly (Cable)
4
10-12 reps
-
10
Push Up
4
AMRAP
-
11
Sit Up
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
-
2
Incline Bench Press (Dumbbell)
4
6-8 reps
-
3
Pec Fly (Dumbbell)
4
6-8 reps
-
4
Pullover (Dumbbell)
4
6-8 reps
-
5
Skull Crusher
4
6-8 reps
-
6
Dip (Weighted)
4
10-12 reps
-
7
Tricep Rope Push Down (Cable)
4
10-12 reps
-
8
Katana Extension
4
10-12 reps
-
9
Chest Fly (Cable)
4
10-12 reps
-
10
Push Up
4
AMRAP
-
11
Sit Up
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
-
2
Incline Bench Press (Dumbbell)
4
6-8 reps
-
3
Pec Fly (Dumbbell)
4
6-8 reps
-
4
Pullover (Dumbbell)
4
6-8 reps
-
5
Skull Crusher
4
6-8 reps
-
6
Dip (Weighted)
4
10-12 reps
-
7
Tricep Rope Push Down (Cable)
4
10-12 reps
-
8
Katana Extension
4
10-12 reps
-
9
Chest Fly (Cable)
4
10-12 reps
-
10
Push Up
4
AMRAP
-
11
Sit Up
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
-
2
Incline Bench Press (Dumbbell)
4
6-8 reps
-
3
Pec Fly (Dumbbell)
4
6-8 reps
-
4
Pullover (Dumbbell)
4
6-8 reps
-
5
Skull Crusher
4
6-8 reps
-
6
Dip (Weighted)
4
10-12 reps
-
7
Tricep Rope Push Down (Cable)
4
10-12 reps
-
8
Katana Extension
4
10-12 reps
-
9
Chest Fly (Cable)
4
10-12 reps
-
10
Push Up
4
AMRAP
-
11
Sit Up
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
-
2
Incline Bench Press (Dumbbell)
4
6-8 reps
-
3
Pec Fly (Dumbbell)
4
6-8 reps
-
4
Pullover (Dumbbell)
4
6-8 reps
-
5
Skull Crusher
4
6-8 reps
-
6
Dip (Weighted)
4
10-12 reps
-
7
Tricep Rope Push Down (Cable)
4
10-12 reps
-
8
Katana Extension
4
10-12 reps
-
9
Chest Fly (Cable)
4
10-12 reps
-
10
Push Up
4
AMRAP
-
11
Sit Up
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
-
2
Incline Bench Press (Dumbbell)
4
6-8 reps
-
3
Pec Fly (Dumbbell)
4
6-8 reps
-
4
Pullover (Dumbbell)
4
6-8 reps
-
5
Skull Crusher
4
6-8 reps
-
6
Dip (Weighted)
4
10-12 reps
-
7
Tricep Rope Push Down (Cable)
4
10-12 reps
-
8
Katana Extension
4
10-12 reps
-
9
Chest Fly (Cable)
4
10-12 reps
-
10
Push Up
4
AMRAP
-
11
Sit Up
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
-
2
Incline Bench Press (Dumbbell)
4
6-8 reps
-
3
Pec Fly (Dumbbell)
4
6-8 reps
-
4
Pullover (Dumbbell)
4
6-8 reps
-
5
Skull Crusher
4
6-8 reps
-
6
Dip (Weighted)
4
10-12 reps
-
7
Tricep Rope Push Down (Cable)
4
10-12 reps
-
8
Katana Extension
4
10-12 reps
-
9
Chest Fly (Cable)
4
10-12 reps
-
10
Push Up
4
AMRAP
-
11
Sit Up
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
-
2
Incline Bench Press (Dumbbell)
4
6-8 reps
-
3
Pec Fly (Dumbbell)
4
6-8 reps
-
4
Pullover (Dumbbell)
4
6-8 reps
-
5
Skull Crusher
4
6-8 reps
-
6
Dip (Weighted)
4
10-12 reps
-
7
Tricep Rope Push Down (Cable)
4
10-12 reps
-
8
Katana Extension
4
10-12 reps
-
9
Chest Fly (Cable)
4
10-12 reps
-
10
Push Up
4
AMRAP
-
11
Sit Up
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
-
2
Incline Bench Press (Dumbbell)
4
6-8 reps
-
3
Pec Fly (Dumbbell)
4
6-8 reps
-
4
Pullover (Dumbbell)
4
6-8 reps
-
5
Skull Crusher
4
6-8 reps
-
6
Dip (Weighted)
4
10-12 reps
-
7
Tricep Rope Push Down (Cable)
4
10-12 reps
-
8
Katana Extension
4
10-12 reps
-
9
Chest Fly (Cable)
4
10-12 reps
-
10
Push Up
4
AMRAP
-
11
Sit Up
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
-
2
Incline Bench Press (Dumbbell)
4
6-8 reps
-
3
Pec Fly (Dumbbell)
4
6-8 reps
-
4
Pullover (Dumbbell)
4
6-8 reps
-
5
Skull Crusher
4
6-8 reps
-
6
Dip (Weighted)
4
10-12 reps
-
7
Tricep Rope Push Down (Cable)
4
10-12 reps
-
8
Katana Extension
4
10-12 reps
-
9
Chest Fly (Cable)
4
10-12 reps
-
10
Push Up
4
AMRAP
-
11
Sit Up
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
-
2
Incline Bench Press (Dumbbell)
4
6-8 reps
-
3
Pec Fly (Dumbbell)
4
6-8 reps
-
4
Pullover (Dumbbell)
4
6-8 reps
-
5
Skull Crusher
4
6-8 reps
-
6
Dip (Weighted)
4
10-12 reps
-
7
Tricep Rope Push Down (Cable)
4
10-12 reps
-
8
Katana Extension
4
10-12 reps
-
9
Chest Fly (Cable)
4
10-12 reps
-
10
Push Up
4
AMRAP
-
11
Sit Up
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
-
2
Incline Bench Press (Dumbbell)
4
6-8 reps
-
3
Pec Fly (Dumbbell)
4
6-8 reps
-
4
Pullover (Dumbbell)
4
6-8 reps
-
5
Skull Crusher
4
6-8 reps
-
6
Dip (Weighted)
4
10-12 reps
-
7
Tricep Rope Push Down (Cable)
4
10-12 reps
-
8
Katana Extension
4
10-12 reps
-
9
Chest Fly (Cable)
4
10-12 reps
-
10
Push Up
4
AMRAP
-
11
Sit Up
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3-5 reps
-
2
T-Bar Row
5
3-5 reps
-
3
Bent Over Row (Dumbbell)
4
6-8 reps
-
4
Bicep Curl (Dumbbell)
4
6-8 reps
-
5
Rear Delt Fly (Dumbbell)
4
6-8 reps
-
6
V-Bar Pulldown
4
10-12 reps
-
7
Rear Delt Fly (Machine)
4
10-12 reps
-
8
Rope Pulldown
4
10-12 reps
-
9
Lat Pulldown
4
10-12 reps
-
10
Back Extension
4
10-12 reps
-
11
Bicep Curl (Cable)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3-5 reps
-
2
T-Bar Row
5
3-5 reps
-
3
Bent Over Row (Dumbbell)
4
6-8 reps
-
4
Bicep Curl (Dumbbell)
4
6-8 reps
-
5
Rear Delt Fly (Dumbbell)
4
6-8 reps
-
6
V-Bar Pulldown
4
10-12 reps
-
7
Rear Delt Fly (Machine)
4
10-12 reps
-
8
Rope Pulldown
4
10-12 reps
-
9
Lat Pulldown
4
10-12 reps
-
10
Back Extension
4
10-12 reps
-
11
Bicep Curl (Cable)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3-5 reps
-
2
T-Bar Row
5
3-5 reps
-
3
Bent Over Row (Dumbbell)
4
6-8 reps
-
4
Bicep Curl (Dumbbell)
4
6-8 reps
-
5
Rear Delt Fly (Dumbbell)
4
6-8 reps
-
6
V-Bar Pulldown
4
10-12 reps
-
7
Rear Delt Fly (Machine)
4
10-12 reps
-
8
Rope Pulldown
4
10-12 reps
-
9
Lat Pulldown
4
10-12 reps
-
10
Back Extension
4
10-12 reps
-
11
Bicep Curl (Cable)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3-5 reps
-
2
T-Bar Row
5
3-5 reps
-
3
Bent Over Row (Dumbbell)
4
6-8 reps
-
4
Bicep Curl (Dumbbell)
4
6-8 reps
-
5
Rear Delt Fly (Dumbbell)
4
6-8 reps
-
6
V-Bar Pulldown
4
10-12 reps
-
7
Rear Delt Fly (Machine)
4
10-12 reps
-
8
Rope Pulldown
4
10-12 reps
-
9
Lat Pulldown
4
10-12 reps
-
10
Back Extension
4
10-12 reps
-
11
Bicep Curl (Cable)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3-5 reps
-
2
T-Bar Row
5
3-5 reps
-
3
Bent Over Row (Dumbbell)
4
6-8 reps
-
4
Bicep Curl (Dumbbell)
4
6-8 reps
-
5
Rear Delt Fly (Dumbbell)
4
6-8 reps
-
6
V-Bar Pulldown
4
10-12 reps
-
7
Rear Delt Fly (Machine)
4
10-12 reps
-
8
Rope Pulldown
4
10-12 reps
-
9
Lat Pulldown
4
10-12 reps
-
10
Back Extension
4
10-12 reps
-
11
Bicep Curl (Cable)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3-5 reps
-
2
T-Bar Row
5
3-5 reps
-
3
Bent Over Row (Dumbbell)
4
6-8 reps
-
4
Bicep Curl (Dumbbell)
4
6-8 reps
-
5
Rear Delt Fly (Dumbbell)
4
6-8 reps
-
6
V-Bar Pulldown
4
10-12 reps
-
7
Rear Delt Fly (Machine)
4
10-12 reps
-
8
Rope Pulldown
4
10-12 reps
-
9
Lat Pulldown
4
10-12 reps
-
10
Back Extension
4
10-12 reps
-
11
Bicep Curl (Cable)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3-5 reps
-
2
T-Bar Row
5
3-5 reps
-
3
Bent Over Row (Dumbbell)
4
6-8 reps
-
4
Bicep Curl (Dumbbell)
4
6-8 reps
-
5
Rear Delt Fly (Dumbbell)
4
6-8 reps
-
6
V-Bar Pulldown
4
10-12 reps
-
7
Rear Delt Fly (Machine)
4
10-12 reps
-
8
Rope Pulldown
4
10-12 reps
-
9
Lat Pulldown
4
10-12 reps
-
10
Back Extension
4
10-12 reps
-
11
Bicep Curl (Cable)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3-5 reps
-
2
T-Bar Row
5
3-5 reps
-
3
Bent Over Row (Dumbbell)
4
6-8 reps
-
4
Bicep Curl (Dumbbell)
4
6-8 reps
-
5
Rear Delt Fly (Dumbbell)
4
6-8 reps
-
6
V-Bar Pulldown
4
10-12 reps
-
7
Rear Delt Fly (Machine)
4
10-12 reps
-
8
Rope Pulldown
4
10-12 reps
-
9
Lat Pulldown
4
10-12 reps
-
10
Back Extension
4
10-12 reps
-
11
Bicep Curl (Cable)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3-5 reps
-
2
T-Bar Row
5
3-5 reps
-
3
Bent Over Row (Dumbbell)
4
6-8 reps
-
4
Bicep Curl (Dumbbell)
4
6-8 reps
-
5
Rear Delt Fly (Dumbbell)
4
6-8 reps
-
6
V-Bar Pulldown
4
10-12 reps
-
7
Rear Delt Fly (Machine)
4
10-12 reps
-
8
Rope Pulldown
4
10-12 reps
-
9
Lat Pulldown
4
10-12 reps
-
10
Back Extension
4
10-12 reps
-
11
Bicep Curl (Cable)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3-5 reps
-
2
T-Bar Row
5
3-5 reps
-
3
Bent Over Row (Dumbbell)
4
6-8 reps
-
4
Bicep Curl (Dumbbell)
4
6-8 reps
-
5
Rear Delt Fly (Dumbbell)
4
6-8 reps
-
6
V-Bar Pulldown
4
10-12 reps
-
7
Rear Delt Fly (Machine)
4
10-12 reps
-
8
Rope Pulldown
4
10-12 reps
-
9
Lat Pulldown
4
10-12 reps
-
10
Back Extension
4
10-12 reps
-
11
Bicep Curl (Cable)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3-5 reps
-
2
T-Bar Row
5
3-5 reps
-
3
Bent Over Row (Dumbbell)
4
6-8 reps
-
4
Bicep Curl (Dumbbell)
4
6-8 reps
-
5
Rear Delt Fly (Dumbbell)
4
6-8 reps
-
6
V-Bar Pulldown
4
10-12 reps
-
7
Rear Delt Fly (Machine)
4
10-12 reps
-
8
Rope Pulldown
4
10-12 reps
-
9
Lat Pulldown
4
10-12 reps
-
10
Back Extension
4
10-12 reps
-
11
Bicep Curl (Cable)
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
3-5 reps
-
2
T-Bar Row
5
3-5 reps
-
3
Bent Over Row (Dumbbell)
4
6-8 reps
-
4
Bicep Curl (Dumbbell)
4
6-8 reps
-
5
Rear Delt Fly (Dumbbell)
4
6-8 reps
-
6
V-Bar Pulldown
4
10-12 reps
-
7
Rear Delt Fly (Machine)
4
10-12 reps
-
8
Rope Pulldown
4
10-12 reps
-
9
Lat Pulldown
4
10-12 reps
-
10
Back Extension
4
10-12 reps
-
11
Bicep Curl (Cable)
4
10-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
-
2
Overhead Press (Barbell)
5
3-5 reps
-
3
Leg Press
4
1
10-12 reps
-
-
-
4
Seated Calf Raise
4
10-12 reps
-
5
Overhead Press (Dumbbell)
4
6-8 reps
-
6
Rope lifts
4
6-8 reps
-
7
Shrug (Barbell)
4
10-12 reps
-
8
Hip Abductor (Machine)
4
10-12 reps
-
9
Hip Adductor (Machine)
4
10-12 reps
-
10
Lateral Raise (Dumbbell)
4
10-12 reps
-
11
Front Raise
4
10-12 reps
-
12
Hanging Leg Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
-
2
Overhead Press (Barbell)
5
3-5 reps
-
3
Leg Press
4
1
10-12 reps
-
-
-
4
Seated Calf Raise
4
10-12 reps
-
5
Overhead Press (Dumbbell)
4
6-8 reps
-
6
Rope lifts
4
6-8 reps
-
7
Shrug (Barbell)
4
10-12 reps
-
8
Hip Abductor (Machine)
4
10-12 reps
-
9
Hip Adductor (Machine)
4
10-12 reps
-
10
Lateral Raise (Dumbbell)
4
10-12 reps
-
11
Front Raise
4
10-12 reps
-
12
Hanging Leg Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
-
2
Overhead Press (Barbell)
5
3-5 reps
-
3
Leg Press
4
1
10-12 reps
-
-
-
4
Seated Calf Raise
4
10-12 reps
-
5
Overhead Press (Dumbbell)
4
6-8 reps
-
6
Rope lifts
4
6-8 reps
-
7
Shrug (Barbell)
4
10-12 reps
-
8
Hip Abductor (Machine)
4
10-12 reps
-
9
Hip Adductor (Machine)
4
10-12 reps
-
10
Lateral Raise (Dumbbell)
4
10-12 reps
-
11
Front Raise
4
10-12 reps
-
12
Hanging Leg Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
-
2
Overhead Press (Barbell)
5
3-5 reps
-
3
Leg Press
4
1
10-12 reps
-
-
-
4
Seated Calf Raise
4
10-12 reps
-
5
Overhead Press (Dumbbell)
4
6-8 reps
-
6
Rope lifts
4
6-8 reps
-
7
Shrug (Barbell)
4
10-12 reps
-
8
Hip Abductor (Machine)
4
10-12 reps
-
9
Hip Adductor (Machine)
4
10-12 reps
-
10
Lateral Raise (Dumbbell)
4
10-12 reps
-
11
Front Raise
4
10-12 reps
-
12
Hanging Leg Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
-
2
Overhead Press (Barbell)
5
3-5 reps
-
3
Leg Press
4
1
10-12 reps
-
-
-
4
Seated Calf Raise
4
10-12 reps
-
5
Overhead Press (Dumbbell)
4
6-8 reps
-
6
Rope lifts
4
6-8 reps
-
7
Shrug (Barbell)
4
10-12 reps
-
8
Hip Abductor (Machine)
4
10-12 reps
-
9
Hip Adductor (Machine)
4
10-12 reps
-
10
Lateral Raise (Dumbbell)
4
10-12 reps
-
11
Front Raise
4
10-12 reps
-
12
Hanging Leg Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
-
2
Overhead Press (Barbell)
5
3-5 reps
-
3
Leg Press
4
1
10-12 reps
-
-
-
4
Seated Calf Raise
4
10-12 reps
-
5
Overhead Press (Dumbbell)
4
6-8 reps
-
6
Rope lifts
4
6-8 reps
-
7
Shrug (Barbell)
4
10-12 reps
-
8
Hip Abductor (Machine)
4
10-12 reps
-
9
Hip Adductor (Machine)
4
10-12 reps
-
10
Lateral Raise (Dumbbell)
4
10-12 reps
-
11
Front Raise
4
10-12 reps
-
12
Hanging Leg Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
-
2
Overhead Press (Barbell)
5
3-5 reps
-
3
Leg Press
4
1
10-12 reps
-
-
-
4
Seated Calf Raise
4
10-12 reps
-
5
Overhead Press (Dumbbell)
4
6-8 reps
-
6
Rope lifts
4
6-8 reps
-
7
Shrug (Barbell)
4
10-12 reps
-
8
Hip Abductor (Machine)
4
10-12 reps
-
9
Hip Adductor (Machine)
4
10-12 reps
-
10
Lateral Raise (Dumbbell)
4
10-12 reps
-
11
Front Raise
4
10-12 reps
-
12
Hanging Leg Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
-
2
Overhead Press (Barbell)
5
3-5 reps
-
3
Leg Press
4
1
10-12 reps
-
-
-
4
Seated Calf Raise
4
10-12 reps
-
5
Overhead Press (Dumbbell)
4
6-8 reps
-
6
Rope lifts
4
6-8 reps
-
7
Shrug (Barbell)
4
10-12 reps
-
8
Hip Abductor (Machine)
4
10-12 reps
-
9
Hip Adductor (Machine)
4
10-12 reps
-
10
Lateral Raise (Dumbbell)
4
10-12 reps
-
11
Front Raise
4
10-12 reps
-
12
Hanging Leg Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
-
2
Overhead Press (Barbell)
5
3-5 reps
-
3
Leg Press
4
1
10-12 reps
-
-
-
4
Seated Calf Raise
4
10-12 reps
-
5
Overhead Press (Dumbbell)
4
6-8 reps
-
6
Rope lifts
4
6-8 reps
-
7
Shrug (Barbell)
4
10-12 reps
-
8
Hip Abductor (Machine)
4
10-12 reps
-
9
Hip Adductor (Machine)
4
10-12 reps
-
10
Lateral Raise (Dumbbell)
4
10-12 reps
-
11
Front Raise
4
10-12 reps
-
12
Hanging Leg Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
-
2
Overhead Press (Barbell)
5
3-5 reps
-
3
Leg Press
4
1
10-12 reps
-
-
-
4
Seated Calf Raise
4
10-12 reps
-
5
Overhead Press (Dumbbell)
4
6-8 reps
-
6
Rope lifts
4
6-8 reps
-
7
Shrug (Barbell)
4
10-12 reps
-
8
Hip Abductor (Machine)
4
10-12 reps
-
9
Hip Adductor (Machine)
4
10-12 reps
-
10
Lateral Raise (Dumbbell)
4
10-12 reps
-
11
Front Raise
4
10-12 reps
-
12
Hanging Leg Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
-
2
Overhead Press (Barbell)
5
3-5 reps
-
3
Leg Press
4
1
10-12 reps
-
-
-
4
Seated Calf Raise
4
10-12 reps
-
5
Overhead Press (Dumbbell)
4
6-8 reps
-
6
Rope lifts
4
6-8 reps
-
7
Shrug (Barbell)
4
10-12 reps
-
8
Hip Abductor (Machine)
4
10-12 reps
-
9
Hip Adductor (Machine)
4
10-12 reps
-
10
Lateral Raise (Dumbbell)
4
10-12 reps
-
11
Front Raise
4
10-12 reps
-
12
Hanging Leg Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3-5 reps
-
2
Overhead Press (Barbell)
5
3-5 reps
-
3
Leg Press
4
1
10-12 reps
-
-
-
4
Seated Calf Raise
4
10-12 reps
-
5
Overhead Press (Dumbbell)
4
6-8 reps
-
6
Rope lifts
4
6-8 reps
-
7
Shrug (Barbell)
4
10-12 reps
-
8
Hip Abductor (Machine)
4
10-12 reps
-
9
Hip Adductor (Machine)
4
10-12 reps
-
10
Lateral Raise (Dumbbell)
4
10-12 reps
-
11
Front Raise
4
10-12 reps
-
12
Hanging Leg Raise
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Dip (Bodyweight)
4
AMRAP
-
4
Bench Press (Dumbbell)
4
6-8 reps
-
5
Seated Row (Machine)
4
6-8 reps
-
6
Bicep Curl (Dumbbell)
4
6-8 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
6-8 reps
-
8
Single Arm Tricep Extension (Cable)
4
10-12 reps
-
9
Standing Pullover (Cable)
4
10-12 reps
-
10
Bicep Curl (Cable)
4
10-12 reps
-
11
Chest Fly (Machine)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Dip (Bodyweight)
4
AMRAP
-
4
Bench Press (Dumbbell)
4
6-8 reps
-
5
Seated Row (Machine)
4
6-8 reps
-
6
Bicep Curl (Dumbbell)
4
6-8 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
6-8 reps
-
8
Single Arm Tricep Extension (Cable)
4
10-12 reps
-
9
Standing Pullover (Cable)
4
10-12 reps
-
10
Bicep Curl (Cable)
4
10-12 reps
-
11
Chest Fly (Machine)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Dip (Bodyweight)
4
AMRAP
-
4
Bench Press (Dumbbell)
4
6-8 reps
-
5
Seated Row (Machine)
4
6-8 reps
-
6
Bicep Curl (Dumbbell)
4
6-8 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
6-8 reps
-
8
Single Arm Tricep Extension (Cable)
4
10-12 reps
-
9
Standing Pullover (Cable)
4
10-12 reps
-
10
Bicep Curl (Cable)
4
10-12 reps
-
11
Chest Fly (Machine)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Dip (Bodyweight)
4
AMRAP
-
4
Bench Press (Dumbbell)
4
6-8 reps
-
5
Seated Row (Machine)
4
6-8 reps
-
6
Bicep Curl (Dumbbell)
4
6-8 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
6-8 reps
-
8
Single Arm Tricep Extension (Cable)
4
10-12 reps
-
9
Standing Pullover (Cable)
4
10-12 reps
-
10
Bicep Curl (Cable)
4
10-12 reps
-
11
Chest Fly (Machine)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Dip (Bodyweight)
4
AMRAP
-
4
Bench Press (Dumbbell)
4
6-8 reps
-
5
Seated Row (Machine)
4
6-8 reps
-
6
Bicep Curl (Dumbbell)
4
6-8 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
6-8 reps
-
8
Single Arm Tricep Extension (Cable)
4
10-12 reps
-
9
Standing Pullover (Cable)
4
10-12 reps
-
10
Bicep Curl (Cable)
4
10-12 reps
-
11
Chest Fly (Machine)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Dip (Bodyweight)
4
AMRAP
-
4
Bench Press (Dumbbell)
4
6-8 reps
-
5
Seated Row (Machine)
4
6-8 reps
-
6
Bicep Curl (Dumbbell)
4
6-8 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
6-8 reps
-
8
Single Arm Tricep Extension (Cable)
4
10-12 reps
-
9
Standing Pullover (Cable)
4
10-12 reps
-
10
Bicep Curl (Cable)
4
10-12 reps
-
11
Chest Fly (Machine)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Dip (Bodyweight)
4
AMRAP
-
4
Bench Press (Dumbbell)
4
6-8 reps
-
5
Seated Row (Machine)
4
6-8 reps
-
6
Bicep Curl (Dumbbell)
4
6-8 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
6-8 reps
-
8
Single Arm Tricep Extension (Cable)
4
10-12 reps
-
9
Standing Pullover (Cable)
4
10-12 reps
-
10
Bicep Curl (Cable)
4
10-12 reps
-
11
Chest Fly (Machine)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Dip (Bodyweight)
4
AMRAP
-
4
Bench Press (Dumbbell)
4
6-8 reps
-
5
Seated Row (Machine)
4
6-8 reps
-
6
Bicep Curl (Dumbbell)
4
6-8 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
6-8 reps
-
8
Single Arm Tricep Extension (Cable)
4
10-12 reps
-
9
Standing Pullover (Cable)
4
10-12 reps
-
10
Bicep Curl (Cable)
4
10-12 reps
-
11
Chest Fly (Machine)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Dip (Bodyweight)
4
AMRAP
-
4
Bench Press (Dumbbell)
4
6-8 reps
-
5
Seated Row (Machine)
4
6-8 reps
-
6
Bicep Curl (Dumbbell)
4
6-8 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
6-8 reps
-
8
Single Arm Tricep Extension (Cable)
4
10-12 reps
-
9
Standing Pullover (Cable)
4
10-12 reps
-
10
Bicep Curl (Cable)
4
10-12 reps
-
11
Chest Fly (Machine)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Dip (Bodyweight)
4
AMRAP
-
4
Bench Press (Dumbbell)
4
6-8 reps
-
5
Seated Row (Machine)
4
6-8 reps
-
6
Bicep Curl (Dumbbell)
4
6-8 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
6-8 reps
-
8
Single Arm Tricep Extension (Cable)
4
10-12 reps
-
9
Standing Pullover (Cable)
4
10-12 reps
-
10
Bicep Curl (Cable)
4
10-12 reps
-
11
Chest Fly (Machine)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Dip (Bodyweight)
4
AMRAP
-
4
Bench Press (Dumbbell)
4
6-8 reps
-
5
Seated Row (Machine)
4
6-8 reps
-
6
Bicep Curl (Dumbbell)
4
6-8 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
6-8 reps
-
8
Single Arm Tricep Extension (Cable)
4
10-12 reps
-
9
Standing Pullover (Cable)
4
10-12 reps
-
10
Bicep Curl (Cable)
4
10-12 reps
-
11
Chest Fly (Machine)
4
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3-5 reps
-
2
Pull-Up (Bodyweight)
4
AMRAP
-
3
Dip (Bodyweight)
4
AMRAP
-
4
Bench Press (Dumbbell)
4
6-8 reps
-
5
Seated Row (Machine)
4
6-8 reps
-
6
Bicep Curl (Dumbbell)
4
6-8 reps
-
7
V-Handle Tricep Pushdown (Cable)
4
6-8 reps
-
8
Single Arm Tricep Extension (Cable)
4
10-12 reps
-
9
Standing Pullover (Cable)
4
10-12 reps
-
10
Bicep Curl (Cable)
4
10-12 reps
-
11
Chest Fly (Machine)
4
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
-
2
Overhead Press (Barbell)
5
3-5 reps
-
3
Single Leg Press
4
6-8 reps
-
4
Seated Calf Raise
4
10-12 reps
-
5
Leg Extension
4
8-10 reps
-
6
Leg Curl
4
8-10 reps
-
7
Arnold Press
4
10-12 reps
-
8
Lateral Raise (Cable)
4
10-12 reps
-
9
Y Raise
4
10-12 reps
-
10
Upright Row (Cable)
4
10-12 reps
-
11
Cable Crunch
4
10-12 reps
-
12
Back Extension (Weighted)
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
-
2
Overhead Press (Barbell)
5
3-5 reps
-
3
Single Leg Press
4
6-8 reps
-
4
Seated Calf Raise
4
10-12 reps
-
5
Leg Extension
4
8-10 reps
-
6
Leg Curl
4
8-10 reps
-
7
Arnold Press
4
10-12 reps
-
8
Lateral Raise (Cable)
4
10-12 reps
-
9
Y Raise
4
10-12 reps
-
10
Upright Row (Cable)
4
10-12 reps
-
11
Cable Crunch
4
10-12 reps
-
12
Back Extension (Weighted)
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
-
2
Overhead Press (Barbell)
5
3-5 reps
-
3
Single Leg Press
4
6-8 reps
-
4
Seated Calf Raise
4
10-12 reps
-
5
Leg Extension
4
8-10 reps
-
6
Leg Curl
4
8-10 reps
-
7
Arnold Press
4
10-12 reps
-
8
Lateral Raise (Cable)
4
10-12 reps
-
9
Y Raise
4
10-12 reps
-
10
Upright Row (Cable)
4
10-12 reps
-
11
Cable Crunch
4
10-12 reps
-
12
Back Extension (Weighted)
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
-
2
Overhead Press (Barbell)
5
3-5 reps
-
3
Single Leg Press
4
6-8 reps
-
4
Seated Calf Raise
4
10-12 reps
-
5
Leg Extension
4
8-10 reps
-
6
Leg Curl
4
8-10 reps
-
7
Arnold Press
4
10-12 reps
-
8
Lateral Raise (Cable)
4
10-12 reps
-
9
Y Raise
4
10-12 reps
-
10
Upright Row (Cable)
4
10-12 reps
-
11
Cable Crunch
4
10-12 reps
-
12
Back Extension (Weighted)
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
-
2
Overhead Press (Barbell)
5
3-5 reps
-
3
Single Leg Press
4
6-8 reps
-
4
Seated Calf Raise
4
10-12 reps
-
5
Leg Extension
4
8-10 reps
-
6
Leg Curl
4
8-10 reps
-
7
Arnold Press
4
10-12 reps
-
8
Lateral Raise (Cable)
4
10-12 reps
-
9
Y Raise
4
10-12 reps
-
10
Upright Row (Cable)
4
10-12 reps
-
11
Cable Crunch
4
10-12 reps
-
12
Back Extension (Weighted)
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
-
2
Overhead Press (Barbell)
5
3-5 reps
-
3
Single Leg Press
4
6-8 reps
-
4
Seated Calf Raise
4
10-12 reps
-
5
Leg Extension
4
8-10 reps
-
6
Leg Curl
4
8-10 reps
-
7
Arnold Press
4
10-12 reps
-
8
Lateral Raise (Cable)
4
10-12 reps
-
9
Y Raise
4
10-12 reps
-
10
Upright Row (Cable)
4
10-12 reps
-
11
Cable Crunch
4
10-12 reps
-
12
Back Extension (Weighted)
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
-
2
Overhead Press (Barbell)
5
3-5 reps
-
3
Single Leg Press
4
6-8 reps
-
4
Seated Calf Raise
4
10-12 reps
-
5
Leg Extension
4
8-10 reps
-
6
Leg Curl
4
8-10 reps
-
7
Arnold Press
4
10-12 reps
-
8
Lateral Raise (Cable)
4
10-12 reps
-
9
Y Raise
4
10-12 reps
-
10
Upright Row (Cable)
4
10-12 reps
-
11
Cable Crunch
4
10-12 reps
-
12
Back Extension (Weighted)
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
-
2
Overhead Press (Barbell)
5
3-5 reps
-
3
Single Leg Press
4
6-8 reps
-
4
Seated Calf Raise
4
10-12 reps
-
5
Leg Extension
4
8-10 reps
-
6
Leg Curl
4
8-10 reps
-
7
Arnold Press
4
10-12 reps
-
8
Lateral Raise (Cable)
4
10-12 reps
-
9
Y Raise
4
10-12 reps
-
10
Upright Row (Cable)
4
10-12 reps
-
11
Cable Crunch
4
10-12 reps
-
12
Back Extension (Weighted)
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
-
2
Overhead Press (Barbell)
5
3-5 reps
-
3
Single Leg Press
4
6-8 reps
-
4
Seated Calf Raise
4
10-12 reps
-
5
Leg Extension
4
8-10 reps
-
6
Leg Curl
4
8-10 reps
-
7
Arnold Press
4
10-12 reps
-
8
Lateral Raise (Cable)
4
10-12 reps
-
9
Y Raise
4
10-12 reps
-
10
Upright Row (Cable)
4
10-12 reps
-
11
Cable Crunch
4
10-12 reps
-
12
Back Extension (Weighted)
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
-
2
Overhead Press (Barbell)
5
3-5 reps
-
3
Single Leg Press
4
6-8 reps
-
4
Seated Calf Raise
4
10-12 reps
-
5
Leg Extension
4
8-10 reps
-
6
Leg Curl
4
8-10 reps
-
7
Arnold Press
4
10-12 reps
-
8
Lateral Raise (Cable)
4
10-12 reps
-
9
Y Raise
4
10-12 reps
-
10
Upright Row (Cable)
4
10-12 reps
-
11
Cable Crunch
4
10-12 reps
-
12
Back Extension (Weighted)
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
-
2
Overhead Press (Barbell)
5
3-5 reps
-
3
Single Leg Press
4
6-8 reps
-
4
Seated Calf Raise
4
10-12 reps
-
5
Leg Extension
4
8-10 reps
-
6
Leg Curl
4
8-10 reps
-
7
Arnold Press
4
10-12 reps
-
8
Lateral Raise (Cable)
4
10-12 reps
-
9
Y Raise
4
10-12 reps
-
10
Upright Row (Cable)
4
10-12 reps
-
11
Cable Crunch
4
10-12 reps
-
12
Back Extension (Weighted)
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3-5 reps
-
2
Overhead Press (Barbell)
5
3-5 reps
-
3
Single Leg Press
4
6-8 reps
-
4
Seated Calf Raise
4
10-12 reps
-
5
Leg Extension
4
8-10 reps
-
6
Leg Curl
4
8-10 reps
-
7
Arnold Press
4
10-12 reps
-
8
Lateral Raise (Cable)
4
10-12 reps
-
9
Y Raise
4
10-12 reps
-
10
Upright Row (Cable)
4
10-12 reps
-
11
Cable Crunch
4
10-12 reps
-
12
Back Extension (Weighted)
4
12-15 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Pull-Up (Weighted)
5 Sets
3-5 Reps
-
2
T-Bar Row
5 Sets
3-5 Reps
-
3
Bent Over Row (Dumbbell)
4 Sets
6-8 Reps
-
4
Bicep Curl (Dumbbell)
4 Sets
6-8 Reps
-
5
Rear Delt Fly (Dumbbell)
4 Sets
6-8 Reps
-
6
V-Bar Pulldown
4 Sets
10-12 Reps
-
7
Rear Delt Fly (Machine)
4 Sets
10-12 Reps
-
8
Rope Pulldown
4 Sets
10-12 Reps
-
9
Lat Pulldown
4 Sets
10-12 Reps
-
10
Back Extension
4 Sets
10-12 Reps
-
11
Bicep Curl (Cable)
4 Sets
10-12 Reps
-
Day 4
1
Bench Press (Barbell)
5 Sets
3-5 Reps
-
2
Pull-Up (Bodyweight)
4 Sets
AMRAP
-
3
Dip (Bodyweight)
4 Sets
AMRAP
-
4
Bench Press (Dumbbell)
4 Sets
6-8 Reps
-
5
Seated Row (Machine)
4 Sets
6-8 Reps
-
6
Bicep Curl (Dumbbell)
4 Sets
6-8 Reps
-
7
V-Handle Tricep Pushdown (Cable)
4 Sets
6-8 Reps
-
8
Single Arm Tricep Extension (Cable)
4 Sets
10-12 Reps
-
9
Standing Pullover (Cable)
4 Sets
10-12 Reps
-
10
Bicep Curl (Cable)
4 Sets
10-12 Reps
-
11
Chest Fly (Machine)
4 Sets
10-12 Reps
-
Day 1
1
Bench Press (Barbell)
5 Sets
3-5 Reps
-
2
Incline Bench Press (Dumbbell)
4 Sets
6-8 Reps
-
3
Pec Fly (Dumbbell)
4 Sets
6-8 Reps
-
4
Pullover (Dumbbell)
4 Sets
6-8 Reps
-
5
Skull Crusher
4 Sets
6-8 Reps
-
6
Dip (Weighted)
4 Sets
10-12 Reps
-
7
Tricep Rope Push Down (Cable)
4 Sets
10-12 Reps
-
8
Katana Extension
4 Sets
10-12 Reps
-
9
Chest Fly (Cable)
4 Sets
10-12 Reps
-
10
Push Up
4 Sets
AMRAP
-
11
Sit Up
4 Sets
AMRAP
-
Day 3
1
Squat (Barbell)
5 Sets
3-5 Reps
-
2
Overhead Press (Barbell)
5 Sets
3-5 Reps
-
3
Leg Press
4 Sets
1 Set
10-12 Reps
-
-
-
4
Seated Calf Raise
4 Sets
10-12 Reps
-
5
Overhead Press (Dumbbell)
4 Sets
6-8 Reps
-
6
Rope lifts
4 Sets
6-8 Reps
-
7
Shrug (Barbell)
4 Sets
10-12 Reps
-
8
Hip Abductor (Machine)
4 Sets
10-12 Reps
-
9
Hip Adductor (Machine)
4 Sets
10-12 Reps
-
10
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
-
11
Front Raise
4 Sets
10-12 Reps
-
12
Hanging Leg Raise
4 Sets
12-15 Reps
-
Day 5
1
Deadlift (Barbell)
5 Sets
3-5 Reps
-
2
Overhead Press (Barbell)
5 Sets
3-5 Reps
-
3
Single Leg Press
4 Sets
6-8 Reps
-
4
Seated Calf Raise
4 Sets
10-12 Reps
-
5
Leg Extension
4 Sets
8-10 Reps
-
6
Leg Curl
4 Sets
8-10 Reps
-
7
Arnold Press
4 Sets
10-12 Reps
-
8
Lateral Raise (Cable)
4 Sets
10-12 Reps
-
9
Y Raise
4 Sets
10-12 Reps
-
10
Upright Row (Cable)
4 Sets
10-12 Reps
-
11
Cable Crunch
4 Sets
10-12 Reps
-
12
Back Extension (Weighted)
4 Sets
12-15 Reps
-