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Hyperbolic Time Chamber

by Jaron Z.
1 athletes joined

Program Description

This program is designed to maintain the muscle built during a massing phase. Low/ moderate volume, but high intensity.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 17, 2024 09:17
  • Last Edited
    Jun 18, 2025 12:37

Summary

Unleash your potential with the Hyperbolic Time Chamber, a 6-week program designed to maximize your strength and hypertrophy through targeted training. Committing to 6 days a week, you'll focus on both hinge and quad movements, integrating exercises like High Bar Squats, Deadlifts, and Leg Presses to sculpt your legs and build a powerful foundation. This program is perfect for those ready to push their limits and achieve serious gains in the gym. Get ready to transform your physique and elevate your performance!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-15 reps
RPE 8-10
2
Incline Chest Fly (Dumbbell)
2
8-20 reps
RPE 8-10
3
Bench Press (Dumbbell)
2
10-20 reps
RPE 8-10
4
Front Raise
3
10-30 reps
RPE 10
5
Barbell Row
2
8-15 reps
RPE 8-10
6
Pullover (Dumbbell)
2
8-20 reps
RPE 8-10
7
Seated Row (Cable)
2
8-20 reps
RPE 8-10
8
Shrug (Barbell)
3
8-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-15 reps
RPE 8-10
2
Incline Chest Fly (Dumbbell)
2
8-20 reps
RPE 8-10
3
Bench Press (Dumbbell)
2
10-20 reps
RPE 8-10
4
Front Raise
3
10-30 reps
RPE 10
5
Barbell Row
2
8-15 reps
RPE 8-10
6
Pullover (Dumbbell)
2
8-20 reps
RPE 8-10
7
Seated Row (Cable)
2
8-20 reps
RPE 8-10
8
Shrug (Barbell)
3
8-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-15 reps
RPE 8-10
2
Incline Chest Fly (Dumbbell)
2
8-20 reps
RPE 8-10
3
Bench Press (Dumbbell)
2
10-20 reps
RPE 8-10
4
Front Raise
3
10-30 reps
RPE 10
5
Barbell Row
2
8-15 reps
RPE 8-10
6
Pullover (Dumbbell)
2
8-20 reps
RPE 8-10
7
Seated Row (Cable)
2
8-20 reps
RPE 8-10
8
Shrug (Barbell)
3
8-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-15 reps
RPE 8-10
2
Incline Chest Fly (Dumbbell)
2
8-20 reps
RPE 8-10
3
Bench Press (Dumbbell)
2
10-20 reps
RPE 8-10
4
Front Raise
3
10-30 reps
RPE 10
5
Barbell Row
2
8-15 reps
RPE 8-10
6
Pullover (Dumbbell)
2
8-20 reps
RPE 8-10
7
Seated Row (Cable)
2
8-20 reps
RPE 8-10
8
Shrug (Barbell)
3
8-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-15 reps
RPE 8-10
2
Incline Chest Fly (Dumbbell)
2
8-20 reps
RPE 8-10
3
Bench Press (Dumbbell)
2
10-20 reps
RPE 8-10
4
Front Raise
3
10-30 reps
RPE 10
5
Barbell Row
2
8-15 reps
RPE 8-10
6
Pullover (Dumbbell)
2
8-20 reps
RPE 8-10
7
Seated Row (Cable)
2
8-20 reps
RPE 8-10
8
Shrug (Barbell)
3
8-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
2
6-15 reps
RPE 8-10
2
Incline Chest Fly (Dumbbell)
2
8-20 reps
RPE 8-10
3
Bench Press (Dumbbell)
2
10-20 reps
RPE 8-10
4
Front Raise
3
10-30 reps
RPE 10
5
Barbell Row
2
8-15 reps
RPE 8-10
6
Pullover (Dumbbell)
2
8-20 reps
RPE 8-10
7
Seated Row (Cable)
2
8-20 reps
RPE 8-10
8
Shrug (Barbell)
3
8-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
3
8-15 reps
RPE 8-10
2
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8-10
3
Overhead Tricep Extension (Cable)
3
8-20 reps
RPE 8-10
4
Bayesian Curl
3
10-20 reps
RPE 8-10
5
Lateral Raise (Cable)
3
8-20 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
7
Upright Row (Barbell)
2
8-20 reps
RPE 8-10
8
Wrist Curls
4
10-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
3
8-15 reps
RPE 8-10
2
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8-10
3
Overhead Tricep Extension (Cable)
3
20-30 reps
RPE 8-10
4
Bayesian Curl
3
10-20 reps
RPE 8-10
5
Lateral Raise (Cable)
3
8-20 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
7
Upright Row (Barbell)
2
8-20 reps
RPE 8-10
8
Wrist Curls
4
10-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
3
8-15 reps
RPE 8-10
2
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8-10
3
Overhead Tricep Extension (Cable)
3
20-30 reps
RPE 8-10
4
Bayesian Curl
3
10-20 reps
RPE 8-10
5
Lateral Raise (Cable)
3
8-20 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
7
Upright Row (Barbell)
2
8-20 reps
RPE 8-10
8
Wrist Curls
4
10-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
3
8-15 reps
RPE 8-10
2
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8-10
3
Overhead Tricep Extension (Cable)
3
8-20 reps
RPE 8-10
4
Bayesian Curl
3
10-20 reps
RPE 8-10
5
Lateral Raise (Cable)
3
8-20 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
7
Upright Row (Barbell)
2
8-20 reps
RPE 8-10
8
Wrist Curls
4
10-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
3
8-15 reps
RPE 8-10
2
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8-10
3
Overhead Tricep Extension (Cable)
3
8-20 reps
RPE 8-10
4
Bayesian Curl
3
10-20 reps
RPE 8-10
5
Lateral Raise (Cable)
3
8-20 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
7
Upright Row (Barbell)
2
8-20 reps
RPE 8-10
8
Wrist Curls
4
10-30 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension (Barbell)
3
8-15 reps
RPE 8-10
2
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 8-10
3
Overhead Tricep Extension (Cable)
3
8-20 reps
RPE 8-10
4
Bayesian Curl
3
10-20 reps
RPE 8-10
5
Lateral Raise (Cable)
3
8-20 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
7
Upright Row (Barbell)
2
8-20 reps
RPE 8-10
8
Wrist Curls
4
10-30 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-20 reps
RPE 8-10
2
Leg Press
2
8-20 reps
RPE 8-10
3
Leg Extension
2
8-20 reps
RPE 8-10
4
Squat (Barbell)
2
5-12 reps
RPE 8-10
5
Leg Press Calf Raise
4
10-30 reps
RPE 10
6
Hanging Leg Raise
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-20 reps
RPE 8-10
2
Leg Press
2
8-20 reps
RPE 8-10
3
Leg Extension
2
8-20 reps
RPE 8-10
4
Squat (Barbell)
2
5-12 reps
RPE 8-10
5
Leg Press Calf Raise
4
10-30 reps
RPE 10
6
Hanging Leg Raise
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-20 reps
RPE 8-10
2
Leg Press
2
8-20 reps
RPE 8-10
3
Leg Extension
2
8-20 reps
RPE 8-10
4
Squat (Barbell)
2
5-12 reps
RPE 8-10
5
Leg Press Calf Raise
4
10-30 reps
RPE 10
6
Hanging Leg Raise
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-20 reps
RPE 8-10
2
Leg Press
2
8-20 reps
RPE 8-10
3
Leg Extension
2
8-20 reps
RPE 8-10
4
Squat (Barbell)
2
5-12 reps
RPE 8-10
5
Leg Press Calf Raise
4
10-30 reps
RPE 10
6
Hanging Leg Raise
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-20 reps
RPE 8-10
2
Leg Press
2
8-20 reps
RPE 8-10
3
Leg Extension
2
8-20 reps
RPE 8-10
4
Squat (Barbell)
2
5-12 reps
RPE 8-10
5
Leg Press Calf Raise
4
10-30 reps
RPE 10
6
Hanging Leg Raise
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-20 reps
RPE 8-10
2
Leg Press
2
8-20 reps
RPE 8-10
3
Leg Extension
2
8-20 reps
RPE 8-10
4
Squat (Barbell)
2
5-12 reps
RPE 8-10
5
Leg Press Calf Raise
4
10-30 reps
RPE 10
6
Hanging Leg Raise
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
6-15 reps
RPE 8-10
2
Lat Pulldown (Close Grip)
2
8-20 reps
RPE 8-10
3
Barbell Row
2
10-20 reps
RPE 8-10
4
Face Pull
3
10-30 reps
RPE 10
5
Incline Fly Press (Dumbbell)
3
10-20 reps
RPE 8-10
6
Guillotine Press
3
8-15 reps
RPE 8-10
7
Shrug (Barbell)
3
8-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
6-15 reps
RPE 8-10
2
Lat Pulldown (Close Grip)
2
8-20 reps
RPE 8-10
3
Barbell Row
2
10-20 reps
RPE 8-10
4
Face Pull
3
10-30 reps
RPE 10
5
Guillotine Press
2
8-15 reps
RPE 8-10
6
Incline Fly Press (Dumbbell)
2
10-20 reps
RPE 8-10
7
Incline Bench Press (Dumbbell)
2
10-20 reps
RPE 8-10
8
Shrug (Barbell)
3
8-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
6-15 reps
RPE 8-10
2
Lat Pulldown (Close Grip)
2
8-20 reps
RPE 8-10
3
Barbell Row
2
10-20 reps
RPE 8-10
4
Face Pull
3
10-30 reps
RPE 10
5
Guillotine Press
2
8-15 reps
RPE 8-10
6
Incline Fly Press (Dumbbell)
2
10-20 reps
RPE 8-10
7
Incline Bench Press (Dumbbell)
2
10-20 reps
RPE 8-10
8
Shrug (Barbell)
3
8-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
6-15 reps
RPE 8-10
2
Lat Pulldown (Close Grip)
2
8-20 reps
RPE 8-10
3
Barbell Row
2
10-20 reps
RPE 8-10
4
Face Pull
3
10-30 reps
RPE 10
5
Incline Fly Press (Dumbbell)
3
10-20 reps
RPE 8-10
6
Guillotine Press
3
8-15 reps
RPE 8-10
7
Shrug (Barbell)
3
8-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
6-15 reps
RPE 8-10
2
Lat Pulldown (Close Grip)
2
8-20 reps
RPE 8-10
3
Barbell Row
2
10-20 reps
RPE 8-10
4
Face Pull
3
10-30 reps
RPE 10
5
Incline Fly Press (Dumbbell)
3
10-20 reps
RPE 8-10
6
Guillotine Press
3
8-15 reps
RPE 8-10
7
Shrug (Barbell)
3
8-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
6-15 reps
RPE 8-10
2
Lat Pulldown (Close Grip)
2
8-20 reps
RPE 8-10
3
Barbell Row
2
10-20 reps
RPE 8-10
4
Face Pull
3
10-30 reps
RPE 10
5
Incline Fly Press (Dumbbell)
3
10-20 reps
RPE 8-10
6
Guillotine Press
3
8-15 reps
RPE 8-10
7
Shrug (Barbell)
3
8-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-15 reps
RPE 8-10
2
Lateral Raise (Dumbbell)
3
8-20 reps
RPE 10
3
Upright Row (Cable)
3
10-30 reps
RPE 8-10
4
Overhead Tricep Extension (Cable)
3
8-20 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-20 reps
RPE 8-10
6
V-Handle Tricep Pushdown (Cable)
3
8-20 reps
RPE 10
7
Meadows Curls
3
8-20 reps
RPE 10
8
Wrist Curls
4
10-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-15 reps
RPE 8-10
2
Lateral Raise (Dumbbell)
3
8-20 reps
RPE 10
3
Upright Row (Cable)
3
10-30 reps
RPE 8-10
4
Overhead Tricep Extension (Cable)
3
8-20 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-20 reps
RPE 8-10
6
V-Handle Tricep Pushdown (Cable)
3
8-20 reps
RPE 10
7
Meadows Curls
3
8-20 reps
RPE 10
8
Wrist Curls
4
10-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-15 reps
RPE 8-10
2
Lateral Raise (Dumbbell)
3
8-20 reps
RPE 10
3
Upright Row (Cable)
3
10-30 reps
RPE 8-10
4
Overhead Tricep Extension (Cable)
3
8-20 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-20 reps
RPE 8-10
6
V-Handle Tricep Pushdown (Cable)
3
8-20 reps
RPE 10
7
Meadows Curls
3
8-20 reps
RPE 10
8
Wrist Curls
4
10-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-15 reps
RPE 8-10
2
Lateral Raise (Dumbbell)
3
8-20 reps
RPE 10
3
Upright Row (Cable)
3
10-30 reps
RPE 8-10
4
Overhead Tricep Extension (Cable)
3
8-20 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-20 reps
RPE 8-10
6
V-Handle Tricep Pushdown (Cable)
3
8-20 reps
RPE 10
7
Meadows Curls
3
8-20 reps
RPE 10
8
Wrist Curls
4
10-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-15 reps
RPE 8-10
2
Lateral Raise (Dumbbell)
3
8-20 reps
RPE 10
3
Upright Row (Cable)
3
10-30 reps
RPE 8-10
4
Overhead Tricep Extension (Cable)
3
8-20 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-20 reps
RPE 8-10
6
V-Handle Tricep Pushdown (Cable)
3
8-20 reps
RPE 10
7
Meadows Curls
3
8-20 reps
RPE 10
8
Wrist Curls
4
10-30 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-15 reps
RPE 8-10
2
Lateral Raise (Dumbbell)
3
8-20 reps
RPE 10
3
Upright Row (Cable)
3
10-30 reps
RPE 8-10
4
Overhead Tricep Extension (Cable)
3
8-20 reps
RPE 10
5
Incline Curl (Dumbbell)
3
8-20 reps
RPE 8-10
6
V-Handle Tricep Pushdown (Cable)
3
8-20 reps
RPE 10
7
Meadows Curls
3
8-20 reps
RPE 10
8
Wrist Curls
4
10-30 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-20 reps
RPE 8-10
2
High Bar Squat (Barbell)
2
6-12 reps
RPE 8-10
3
Deadlift (Deficit)
2
5-15 reps
RPE 8-10
4
Leg Press
3
8-20 reps
RPE 8-10
5
Leg Press Calf Raise
4
10-30 reps
RPE 10
6
Cable Crunch
4
8-30 reps
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-20 reps
RPE 8-10
2
High Bar Squat (Barbell)
2
6-12 reps
RPE 8-10
3
Deadlift (Deficit)
2
5-15 reps
RPE 8-10
4
Leg Press
2
8-20 reps
RPE 8-10
5
Leg Press Calf Raise
4
10-30 reps
RPE 10
6
Cable Crunch
4
8-30 reps
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-20 reps
RPE 8-10
2
High Bar Squat (Barbell)
2
6-12 reps
RPE 8-10
3
Deadlift (Deficit)
2
5-15 reps
RPE 8-10
4
Leg Press
2
8-20 reps
RPE 8-10
5
Leg Press Calf Raise
4
10-30 reps
RPE 10
6
Cable Crunch
4
8-30 reps
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-20 reps
RPE 8-10
2
High Bar Squat (Barbell)
2
6-12 reps
RPE 8-10
3
Deadlift (Deficit)
2
5-15 reps
RPE 8-10
4
Leg Press
3
8-20 reps
RPE 8-10
5
Leg Press Calf Raise
4
10-30 reps
RPE 10
6
Cable Crunch
4
8-30 reps
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-20 reps
RPE 8-10
2
High Bar Squat (Barbell)
2
6-12 reps
RPE 8-10
3
Deadlift (Deficit)
2
5-15 reps
RPE 8-10
4
Leg Press
3
8-20 reps
RPE 8-10
5
Leg Press Calf Raise
4
10-30 reps
RPE 10
6
Cable Crunch
4
8-30 reps
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
8-20 reps
RPE 8-10
2
High Bar Squat (Barbell)
2
6-12 reps
RPE 8-10
3
Deadlift (Deficit)
2
5-15 reps
RPE 8-10
4
Leg Press
3
8-20 reps
RPE 8-10
5
Leg Press Calf Raise
4
10-30 reps
RPE 10
6
Cable Crunch
4
8-30 reps
RPE 8-10
Week 1
1 / 6 Weeks
Day 6
1
Lying Leg Curl
3 Sets
8-20 Reps
@8-10
2
High Bar Squat (Barbell)
2 Sets
6-12 Reps
@8-10
3
Deadlift (Deficit)
2 Sets
5-15 Reps
@8-10
4
Leg Press
3 Sets
8-20 Reps
@8-10
5
Leg Press Calf Raise
4 Sets
10-30 Reps
@10
6
Cable Crunch
4 Sets
8-30 Reps
@8-10
Day 3
1
Leg Curl
3 Sets
8-20 Reps
@8-10
2
Leg Press
2 Sets
8-20 Reps
@8-10
3
Leg Extension
2 Sets
8-20 Reps
@8-10
4
Squat (Barbell)
2 Sets
5-12 Reps
@8-10
5
Leg Press Calf Raise
4 Sets
10-30 Reps
@10
6
Hanging Leg Raise
4 Sets
AMRAP
@10
Day 4
1
Pull-Up (Neutral Grip, Weighted)
2 Sets
6-15 Reps
@8-10
2
Lat Pulldown (Close Grip)
2 Sets
8-20 Reps
@8-10
3
Barbell Row
2 Sets
10-20 Reps
@8-10
4
Face Pull
3 Sets
10-30 Reps
@10
5
Incline Fly Press (Dumbbell)
3 Sets
10-20 Reps
@8-10
6
Guillotine Press
3 Sets
8-15 Reps
@8-10
7
Shrug (Barbell)
3 Sets
8-20 Reps
@10
Day 1
1
Bench Press (Close Grip)
2 Sets
6-15 Reps
@8-10
2
Incline Chest Fly (Dumbbell)
2 Sets
8-20 Reps
@8-10
3
Bench Press (Dumbbell)
2 Sets
10-20 Reps
@8-10
4
Front Raise
3 Sets
10-30 Reps
@10
5
Barbell Row
2 Sets
8-15 Reps
@8-10
6
Pullover (Dumbbell)
2 Sets
8-20 Reps
@8-10
7
Seated Row (Cable)
2 Sets
8-20 Reps
@8-10
8
Shrug (Barbell)
3 Sets
8-20 Reps
@10
Day 2
1
Tricep Extension (Barbell)
3 Sets
8-15 Reps
@8-10
2
Bicep Curl (Dumbbell)
3 Sets
8-15 Reps
@8-10
3
Overhead Tricep Extension (Cable)
3 Sets
8-20 Reps
@8-10
4
Bayesian Curl
3 Sets
10-20 Reps
@8-10
5
Lateral Raise (Cable)
3 Sets
8-20 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@10
7
Upright Row (Barbell)
2 Sets
8-20 Reps
@8-10
8
Wrist Curls
4 Sets
10-30 Reps
@10
Day 5
1
Seated Shoulder Press (Dumbbell)
3 Sets
6-15 Reps
@8-10
2
Lateral Raise (Dumbbell)
3 Sets
8-20 Reps
@10
3
Upright Row (Cable)
3 Sets
10-30 Reps
@8-10
4
Overhead Tricep Extension (Cable)
3 Sets
8-20 Reps
@10
5
Incline Curl (Dumbbell)
3 Sets
8-20 Reps
@8-10
6
V-Handle Tricep Pushdown (Cable)
3 Sets
8-20 Reps
@10
7
Meadows Curls
3 Sets
8-20 Reps
@10
8
Wrist Curls
4 Sets
10-30 Reps
@10