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6x Arms and Delts

by David B.

Program Description

This six-day hypertrophy program is engineered for targeted growth in the arms (biceps and triceps) and deltoids (anterior, lateral, and posterior heads). Grounded in evidence-based training principles, the routine leverages progressive overload, high training volume, and optimal frequency to maximize muscle protein synthesis and stimulate sarcoplasmic hypertrophy.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 01, 2025 05:38
  • Last Edited
    Jul 04, 2025 03:02
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
2
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 9
3
Seated Military Press (Smith Machine)
4
8-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
5
Incline Bench Press (Smith Machine)
4
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
2
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 9
3
Seated Military Press (Smith Machine)
4
8-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
5
Incline Bench Press (Smith Machine)
4
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
2
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 9
3
Seated Military Press (Smith Machine)
4
8-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
5
Incline Bench Press (Smith Machine)
4
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
2
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 9
3
Seated Military Press (Smith Machine)
4
8-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
5
Incline Bench Press (Smith Machine)
4
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
2
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 9
3
Seated Military Press (Smith Machine)
4
8-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
5
Incline Bench Press (Smith Machine)
4
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
2
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 9
3
Seated Military Press (Smith Machine)
4
8-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
5
Incline Bench Press (Smith Machine)
4
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
2
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 9
3
Seated Military Press (Smith Machine)
4
8-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
5
Incline Bench Press (Smith Machine)
4
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
2
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 9
3
Seated Military Press (Smith Machine)
4
8-10 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 9
5
Incline Bench Press (Smith Machine)
4
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
5-8 reps
10-15 reps
RPE 8
RPE 9
2
Leg Extension
3
10-15 reps
RPE 9
3
Leg Curl
3
8-12 reps
RPE 9
4
Calf Raise (Machine)
3
15-20 reps
RPE 9
5
Abs Crunch (Machine)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
5-8 reps
10-15 reps
RPE 8
RPE 9
2
Leg Extension
3
10-15 reps
RPE 9
3
Leg Curl
3
8-12 reps
RPE 9
4
Calf Raise (Machine)
3
15-20 reps
RPE 9
5
Abs Crunch (Machine)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
5-8 reps
10-15 reps
RPE 8
RPE 9
2
Leg Extension
3
10-15 reps
RPE 9
3
Leg Curl
3
8-12 reps
RPE 9
4
Calf Raise (Machine)
3
15-20 reps
RPE 9
5
Abs Crunch (Machine)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
5-8 reps
10-15 reps
RPE 8
RPE 9
2
Leg Extension
3
10-15 reps
RPE 9
3
Leg Curl
3
8-12 reps
RPE 9
4
Calf Raise (Machine)
3
15-20 reps
RPE 9
5
Abs Crunch (Machine)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
5-8 reps
10-15 reps
RPE 8
RPE 9
2
Leg Extension
3
10-15 reps
RPE 9
3
Leg Curl
3
8-12 reps
RPE 9
4
Calf Raise (Machine)
3
15-20 reps
RPE 9
5
Abs Crunch (Machine)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
5-8 reps
10-15 reps
RPE 8
RPE 9
2
Leg Extension
3
10-15 reps
RPE 9
3
Leg Curl
3
8-12 reps
RPE 9
4
Calf Raise (Machine)
3
15-20 reps
RPE 9
5
Abs Crunch (Machine)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
5-8 reps
10-15 reps
RPE 8
RPE 9
2
Leg Extension
3
10-15 reps
RPE 9
3
Leg Curl
3
8-12 reps
RPE 9
4
Calf Raise (Machine)
3
15-20 reps
RPE 9
5
Abs Crunch (Machine)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
2
5-8 reps
10-15 reps
RPE 8
RPE 9
2
Leg Extension
3
10-15 reps
RPE 9
3
Leg Curl
3
8-12 reps
RPE 9
4
Calf Raise (Machine)
3
15-20 reps
RPE 9
5
Abs Crunch (Machine)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
RPE 10
2
Lateral Raise (Cable)
4
10-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 9
4
Upright Row (Cable)
4
8-12 reps
RPE 9
5
Bayesian Curl
4
10-15 reps
RPE 9
6
Shrug (Barbell)
4
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
RPE 10
2
Lateral Raise (Cable)
4
10-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 9
4
Upright Row (Cable)
4
8-12 reps
RPE 9
5
Bayesian Curl
4
10-15 reps
RPE 9
6
Shrug (Barbell)
4
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
RPE 10
2
Lateral Raise (Cable)
4
10-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 9
4
Upright Row (Cable)
4
8-12 reps
RPE 9
5
Bayesian Curl
4
10-15 reps
RPE 9
6
Shrug (Barbell)
4
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
RPE 10
2
Lateral Raise (Cable)
4
10-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 9
4
Upright Row (Cable)
4
8-12 reps
RPE 9
5
Bayesian Curl
4
10-15 reps
RPE 9
6
Shrug (Barbell)
4
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
RPE 10
2
Lateral Raise (Cable)
4
10-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 9
4
Upright Row (Cable)
4
8-12 reps
RPE 9
5
Bayesian Curl
4
10-15 reps
RPE 9
6
Shrug (Barbell)
4
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
RPE 10
2
Lateral Raise (Cable)
4
10-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 9
4
Upright Row (Cable)
4
8-12 reps
RPE 9
5
Bayesian Curl
4
10-15 reps
RPE 9
6
Shrug (Barbell)
4
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
RPE 10
2
Lateral Raise (Cable)
4
10-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 9
4
Upright Row (Cable)
4
8-12 reps
RPE 9
5
Bayesian Curl
4
10-15 reps
RPE 9
6
Shrug (Barbell)
4
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
AMRAP
RPE 10
2
Lateral Raise (Cable)
4
10-12 reps
RPE 9
3
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 9
4
Upright Row (Cable)
4
8-12 reps
RPE 9
5
Bayesian Curl
4
10-15 reps
RPE 9
6
Shrug (Barbell)
4
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
5-8 reps
RPE 9
2
Behind-The-Neck Press (Smith Machine)
4
10-12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 9
4
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
5
Incline Bench Press (Smith Machine)
4
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
5-8 reps
RPE 9
2
Behind-The-Neck Press (Smith Machine)
4
10-12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 9
4
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
5
Incline Bench Press (Smith Machine)
4
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
5-8 reps
RPE 9
2
Behind-The-Neck Press (Smith Machine)
4
10-12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 9
4
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
5
Incline Bench Press (Smith Machine)
4
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
5-8 reps
RPE 9
2
Behind-The-Neck Press (Smith Machine)
4
10-12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 9
4
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
5
Incline Bench Press (Smith Machine)
4
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
5-8 reps
RPE 9
2
Behind-The-Neck Press (Smith Machine)
4
10-12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 9
4
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
5
Incline Bench Press (Smith Machine)
4
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
5-8 reps
RPE 9
2
Behind-The-Neck Press (Smith Machine)
4
10-12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 9
4
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
5
Incline Bench Press (Smith Machine)
4
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
5-8 reps
RPE 9
2
Behind-The-Neck Press (Smith Machine)
4
10-12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 9
4
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
5
Incline Bench Press (Smith Machine)
4
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Smith Machine)
3
5-8 reps
RPE 9
2
Behind-The-Neck Press (Smith Machine)
4
10-12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
4
10-12 reps
RPE 9
4
Tricep Pushdown (Cable)
4
10-12 reps
RPE 9
5
Incline Bench Press (Smith Machine)
4
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15-20 reps
RPE 9
2
Back Extension
3
10-12 reps
RPE 9
3
Hip Thrust (Machine)
3
12-15 reps
RPE 9
4
Stiff Leg Deadlift
3
8-10 reps
RPE 9
5
Leg Extension
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15-20 reps
RPE 9
2
Back Extension
3
10-12 reps
RPE 9
3
Hip Thrust (Machine)
3
12-15 reps
RPE 9
4
Stiff Leg Deadlift
3
8-10 reps
RPE 9
5
Leg Extension
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15-20 reps
RPE 9
2
Back Extension
3
10-12 reps
RPE 9
3
Hip Thrust (Machine)
3
12-15 reps
RPE 9
4
Stiff Leg Deadlift
3
8-10 reps
RPE 9
5
Leg Extension
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15-20 reps
RPE 9
2
Back Extension
3
10-12 reps
RPE 9
3
Hip Thrust (Machine)
3
12-15 reps
RPE 9
4
Stiff Leg Deadlift
3
8-10 reps
RPE 9
5
Leg Extension
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15-20 reps
RPE 9
2
Back Extension
3
10-12 reps
RPE 9
3
Hip Thrust (Machine)
3
12-15 reps
RPE 9
4
Stiff Leg Deadlift
3
8-10 reps
RPE 9
5
Leg Extension
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15-20 reps
RPE 9
2
Back Extension
3
10-12 reps
RPE 9
3
Hip Thrust (Machine)
3
12-15 reps
RPE 9
4
Stiff Leg Deadlift
3
8-10 reps
RPE 9
5
Leg Extension
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15-20 reps
RPE 9
2
Back Extension
3
10-12 reps
RPE 9
3
Hip Thrust (Machine)
3
12-15 reps
RPE 9
4
Stiff Leg Deadlift
3
8-10 reps
RPE 9
5
Leg Extension
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15-20 reps
RPE 9
2
Back Extension
3
10-12 reps
RPE 9
3
Hip Thrust (Machine)
3
12-15 reps
RPE 9
4
Stiff Leg Deadlift
3
8-10 reps
RPE 9
5
Leg Extension
3
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10-15 reps
RPE 9
2
Behind The Back Lateral Raise (Cable)
4
10-12 reps
RPE 9
3
Preacher Curl (Dumbbell)
4
8-10 reps
RPE 9
4
Bicep Curl (EZ Bar)
4
15-20 reps
RPE 9
5
Shrug (Barbell)
3
10-15 reps
RPE 9
6
Chest Supported Row (Machine)
4
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10-15 reps
RPE 9
2
Behind The Back Lateral Raise (Cable)
4
10-12 reps
RPE 9
3
Preacher Curl (Dumbbell)
4
8-10 reps
RPE 9
4
Bicep Curl (EZ Bar)
4
15-20 reps
RPE 9
5
Shrug (Barbell)
3
10-15 reps
RPE 9
6
Chest Supported Row (Machine)
4
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10-15 reps
RPE 9
2
Behind The Back Lateral Raise (Cable)
4
10-12 reps
RPE 9
3
Preacher Curl (Dumbbell)
4
8-10 reps
RPE 9
4
Bicep Curl (EZ Bar)
4
15-20 reps
RPE 9
5
Shrug (Barbell)
3
10-15 reps
RPE 9
6
Chest Supported Row (Machine)
4
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10-15 reps
RPE 9
2
Behind The Back Lateral Raise (Cable)
4
10-12 reps
RPE 9
3
Preacher Curl (Dumbbell)
4
8-10 reps
RPE 9
4
Bicep Curl (EZ Bar)
4
15-20 reps
RPE 9
5
Shrug (Barbell)
3
10-15 reps
RPE 9
6
Chest Supported Row (Machine)
4
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10-15 reps
RPE 9
2
Behind The Back Lateral Raise (Cable)
4
10-12 reps
RPE 9
3
Preacher Curl (Dumbbell)
4
8-10 reps
RPE 9
4
Bicep Curl (EZ Bar)
4
15-20 reps
RPE 9
5
Shrug (Barbell)
3
10-15 reps
RPE 9
6
Chest Supported Row (Machine)
4
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10-15 reps
RPE 9
2
Behind The Back Lateral Raise (Cable)
4
10-12 reps
RPE 9
3
Preacher Curl (Dumbbell)
4
8-10 reps
RPE 9
4
Bicep Curl (EZ Bar)
4
15-20 reps
RPE 9
5
Shrug (Barbell)
3
10-15 reps
RPE 9
6
Chest Supported Row (Machine)
4
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10-15 reps
RPE 9
2
Behind The Back Lateral Raise (Cable)
4
10-12 reps
RPE 9
3
Preacher Curl (Dumbbell)
4
8-10 reps
RPE 9
4
Bicep Curl (EZ Bar)
4
15-20 reps
RPE 9
5
Shrug (Barbell)
3
10-15 reps
RPE 9
6
Chest Supported Row (Machine)
4
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
10-15 reps
RPE 9
2
Behind The Back Lateral Raise (Cable)
4
10-12 reps
RPE 9
3
Preacher Curl (Dumbbell)
4
8-10 reps
RPE 9
4
Bicep Curl (EZ Bar)
4
15-20 reps
RPE 9
5
Shrug (Barbell)
3
10-15 reps
RPE 9
6
Chest Supported Row (Machine)
4
10-15 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Tricep Pushdown (Cable)
4 Sets
10-12 Reps
@9
2
Overhead Tricep Extension (Cable)
4 Sets
10-12 Reps
@9
3
Seated Military Press (Smith Machine)
4 Sets
8-10 Reps
@9
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@9
5
Incline Bench Press (Smith Machine)
4 Sets
10-15 Reps
@9
Day 2
1
Leg Press
1 Set
2 Sets
5-8 Reps
10-15 Reps
@8
@9
2
Leg Extension
3 Sets
10-15 Reps
@9
3
Leg Curl
3 Sets
8-12 Reps
@9
4
Calf Raise (Machine)
3 Sets
15-20 Reps
@9
5
Abs Crunch (Machine)
3 Sets
10-12 Reps
@10
Day 3
1
Pull-Up (Weighted)
4 Sets
AMRAP
@10
2
Lateral Raise (Cable)
4 Sets
10-12 Reps
@9
3
Bicep Curl (Dumbbell)
4 Sets
10-15 Reps
@9
4
Upright Row (Cable)
4 Sets
8-12 Reps
@9
5
Bayesian Curl
4 Sets
10-15 Reps
@9
6
Shrug (Barbell)
4 Sets
10-12 Reps
@9
Day 4
1
Seated Military Press (Smith Machine)
3 Sets
5-8 Reps
@9
2
Behind-The-Neck Press (Smith Machine)
4 Sets
10-12 Reps
@9
3
Overhead Tricep Extension (Cable)
4 Sets
10-12 Reps
@9
4
Tricep Pushdown (Cable)
4 Sets
10-12 Reps
@9
5
Incline Bench Press (Smith Machine)
4 Sets
12-15 Reps
@9
Day 5
1
Hip Abductor (Machine)
3 Sets
15-20 Reps
@9
2
Back Extension
3 Sets
10-12 Reps
@9
3
Hip Thrust (Machine)
3 Sets
12-15 Reps
@9
4
Stiff Leg Deadlift
3 Sets
8-10 Reps
@9
5
Leg Extension
3 Sets
12-15 Reps
@9
Day 6
1
Face Pull
4 Sets
10-15 Reps
@9
2
Behind The Back Lateral Raise (Cable)
4 Sets
10-12 Reps
@9
3
Preacher Curl (Dumbbell)
4 Sets
8-10 Reps
@9
4
Bicep Curl (EZ Bar)
4 Sets
15-20 Reps
@9
5
Shrug (Barbell)
3 Sets
10-15 Reps
@9
6
Chest Supported Row (Machine)
4 Sets
10-15 Reps
@9