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RP Chest and Arms
by Andrew B.
2 athletes joined
Program Description
Upper body program focused on chest and arm hypertrophy.
Program Overview
Level
Novice
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
30 minutes
Created
Jun 15, 2024 12:05
Last Edited
Jul 07, 2024 11:17
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Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
2
Chest Fly (Cable)
3 Sets
10 Reps
3
Bicep Curl (EZ Bar)
3 Sets
8 Reps
4
Skull Crusher
3 Sets
8 Reps
5
Lat Pulldown
3 Sets
10 Reps
6
Close Grip Bench Press (Smith Machine)
3 Sets
10 Reps
Day 2
1
Overhead Press (Barbell)
3 Sets
8 Reps
2
Chest Fly (Dumbbell)
3 Sets
10 Reps
3
Incline Curl (Dumbbell)
3 Sets
8 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
5
Pullover (Dumbbell)
3 Sets
10 Reps
6
Bench Press (Smith Machine)
3 Sets
10 Reps
Day 3
1
Bench Press (Dumbbell)
3 Sets
8 Reps
2
Dumbbell Row
3 Sets
10 Reps
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
4
Upright Row (Dumbbell)
3 Sets
10 Reps
5
Bicep Curl (EZ Bar)
3 Sets
8 Reps
6
Seated Overhead Extension (EZ Bar)
3 Sets
8 Reps