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Errrabb

by Souhail
9 athletes joined

Program Description

wotigigig

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 04, 2024 07:54
  • Last Edited
    Jun 18, 2025 09:48

Summary

Embark on a transformative 12-week journey with the Errrabb program, designed for dedicated lifters ready to elevate their strength and physique. With four focused training days each week, you'll target major muscle groups through a balanced mix of compound and isolation exercises, including chest, triceps, and shoulder workouts. This program emphasizes progressive overload and includes essential rest periods to maximize gains. Equip yourself with a full gym and get ready to push your limits and achieve your fitness goals!
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
4A
Leg Extension
3
6-8 reps
RPE 10
4B
Sissy Squat
3
10+ reps
RPE 10
5
Lying Leg Curl
3
6-8 reps
-
6
Standing Calf Raise
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
4A
Leg Extension
3
6-8 reps
RPE 10
4B
Sissy Squat
3
10+ reps
RPE 10
5
Lying Leg Curl
3
6-8 reps
-
6
Standing Calf Raise
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
4A
Leg Extension
3
6-8 reps
RPE 10
4B
Sissy Squat
3
10+ reps
RPE 10
5
Lying Leg Curl
3
6-8 reps
-
6
Standing Calf Raise
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
4A
Leg Extension
3
6-8 reps
RPE 10
4B
Sissy Squat
3
10+ reps
RPE 10
5
Lying Leg Curl
3
6-8 reps
-
6
Standing Calf Raise
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
4A
Leg Extension
3
6-8 reps
RPE 10
4B
Sissy Squat
3
10+ reps
RPE 10
5
Lying Leg Curl
3
6-8 reps
-
6
Standing Calf Raise
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
4A
Leg Extension
3
6-8 reps
RPE 10
4B
Sissy Squat
3
10+ reps
RPE 10
5
Lying Leg Curl
3
6-8 reps
-
6
Standing Calf Raise
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
4A
Leg Extension
3
6-8 reps
RPE 10
4B
Sissy Squat
3
10+ reps
RPE 10
5
Lying Leg Curl
3
6-8 reps
-
6
Standing Calf Raise
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
4A
Leg Extension
3
6-8 reps
RPE 10
4B
Sissy Squat
3
10+ reps
RPE 10
5
Lying Leg Curl
3
6-8 reps
-
6
Standing Calf Raise
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
4A
Leg Extension
3
6-8 reps
RPE 10
4B
Sissy Squat
3
10+ reps
RPE 10
5
Lying Leg Curl
3
6-8 reps
-
6
Standing Calf Raise
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
4A
Leg Extension
3
6-8 reps
RPE 10
4B
Sissy Squat
3
10+ reps
RPE 10
5
Lying Leg Curl
3
6-8 reps
-
6
Standing Calf Raise
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
4A
Leg Extension
3
6-8 reps
RPE 10
4B
Sissy Squat
3
10+ reps
RPE 10
5
Lying Leg Curl
3
6-8 reps
-
6
Standing Calf Raise
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
4A
Leg Extension
3
6-8 reps
RPE 10
4B
Sissy Squat
3
10+ reps
RPE 10
5
Lying Leg Curl
3
6-8 reps
-
6
Standing Calf Raise
4
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
7-10 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 10
5
Tricep Extension (Cable)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
7-10 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 10
5
Tricep Extension (Cable)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
7-10 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 10
5
Tricep Extension (Cable)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
7-10 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 10
5
Tricep Extension (Cable)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
7-10 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 10
5
Tricep Extension (Cable)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
7-10 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 10
5
Tricep Extension (Cable)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
7-10 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 10
5
Tricep Extension (Cable)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
7-10 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 10
5
Tricep Extension (Cable)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
7-10 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 10
5
Tricep Extension (Cable)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
7-10 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 10
5
Tricep Extension (Cable)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
7-10 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 10
5
Tricep Extension (Cable)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
7-10 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 10
5
Tricep Extension (Cable)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
7-10 reps
-
1B
Shrug (Dumbbell)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
7-10 reps
-
3
Seated Row (Cable)
3
7-10 reps
-
4
Single Arm Row (Dumbbell)
3
7-10 reps
-
5
Hammer Curl
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
7-10 reps
-
1B
Shrug (Dumbbell)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
7-10 reps
-
3
Seated Row (Cable)
3
7-10 reps
-
4
Single Arm Row (Dumbbell)
3
7-10 reps
-
5
Hammer Curl
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
7-10 reps
-
1B
Shrug (Dumbbell)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
7-10 reps
-
3
Seated Row (Cable)
3
7-10 reps
-
4
Single Arm Row (Dumbbell)
3
7-10 reps
-
5
Hammer Curl
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
7-10 reps
-
1B
Shrug (Dumbbell)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
7-10 reps
-
3
Seated Row (Cable)
3
7-10 reps
-
4
Single Arm Row (Dumbbell)
3
7-10 reps
-
5
Hammer Curl
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
7-10 reps
-
1B
Shrug (Dumbbell)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
7-10 reps
-
3
Seated Row (Cable)
3
7-10 reps
-
4
Single Arm Row (Dumbbell)
3
7-10 reps
-
5
Hammer Curl
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
7-10 reps
-
1B
Shrug (Dumbbell)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
7-10 reps
-
3
Seated Row (Cable)
3
7-10 reps
-
4
Single Arm Row (Dumbbell)
3
7-10 reps
-
5
Hammer Curl
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
7-10 reps
-
1B
Shrug (Dumbbell)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
7-10 reps
-
3
Seated Row (Cable)
3
7-10 reps
-
4
Single Arm Row (Dumbbell)
3
7-10 reps
-
5
Hammer Curl
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
7-10 reps
-
1B
Shrug (Dumbbell)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
7-10 reps
-
3
Seated Row (Cable)
3
7-10 reps
-
4
Single Arm Row (Dumbbell)
3
7-10 reps
-
5
Hammer Curl
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
7-10 reps
-
1B
Shrug (Dumbbell)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
7-10 reps
-
3
Seated Row (Cable)
3
7-10 reps
-
4
Single Arm Row (Dumbbell)
3
7-10 reps
-
5
Hammer Curl
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
7-10 reps
-
1B
Shrug (Dumbbell)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
7-10 reps
-
3
Seated Row (Cable)
3
7-10 reps
-
4
Single Arm Row (Dumbbell)
3
7-10 reps
-
5
Hammer Curl
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
7-10 reps
-
1B
Shrug (Dumbbell)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
7-10 reps
-
3
Seated Row (Cable)
3
7-10 reps
-
4
Single Arm Row (Dumbbell)
3
7-10 reps
-
5
Hammer Curl
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
7-10 reps
-
1B
Shrug (Dumbbell)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
7-10 reps
-
3
Seated Row (Cable)
3
7-10 reps
-
4
Single Arm Row (Dumbbell)
3
7-10 reps
-
5
Hammer Curl
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
10 reps
-
1B
One Arm Lateral Raise (Cable)
3
10 reps
-
2
Rear Delt Row
3
10 reps
-
3
Shrug (Dumbbell)
4
7-10 reps
-
4
Wrist Curls
3
12 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
6
Abs Crunch (Weighted)
1
12 reps
-
7
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
10 reps
-
1B
One Arm Lateral Raise (Cable)
3
10 reps
-
2
Rear Delt Row
3
10 reps
-
3
Shrug (Dumbbell)
4
7-10 reps
-
4
Wrist Curls
3
12 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
6
Abs Crunch (Weighted)
1
12 reps
-
7
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
10 reps
-
1B
One Arm Lateral Raise (Cable)
3
10 reps
-
2
Rear Delt Row
3
10 reps
-
3
Shrug (Dumbbell)
4
7-10 reps
-
4
Wrist Curls
3
12 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
6
Abs Crunch (Weighted)
1
12 reps
-
7
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
10 reps
-
1B
One Arm Lateral Raise (Cable)
3
10 reps
-
2
Rear Delt Row
3
10 reps
-
3
Shrug (Dumbbell)
4
7-10 reps
-
4
Wrist Curls
3
12 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
6
Abs Crunch (Weighted)
1
12 reps
-
7
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
10 reps
-
1B
One Arm Lateral Raise (Cable)
3
10 reps
-
2
Rear Delt Row
3
10 reps
-
3
Shrug (Dumbbell)
4
7-10 reps
-
4
Wrist Curls
3
12 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
6
Abs Crunch (Weighted)
1
12 reps
-
7
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
10 reps
-
1B
One Arm Lateral Raise (Cable)
3
10 reps
-
2
Rear Delt Row
3
10 reps
-
3
Shrug (Dumbbell)
4
7-10 reps
-
4
Wrist Curls
3
12 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
6
Abs Crunch (Weighted)
1
12 reps
-
7
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
10 reps
-
1B
One Arm Lateral Raise (Cable)
3
10 reps
-
2
Rear Delt Row
3
10 reps
-
3
Shrug (Dumbbell)
4
7-10 reps
-
4
Wrist Curls
3
12 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
6
Abs Crunch (Weighted)
1
12 reps
-
7
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
10 reps
-
1B
One Arm Lateral Raise (Cable)
3
10 reps
-
2
Rear Delt Row
3
10 reps
-
3
Shrug (Dumbbell)
4
7-10 reps
-
4
Wrist Curls
3
12 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
6
Abs Crunch (Weighted)
1
12 reps
-
7
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
10 reps
-
1B
One Arm Lateral Raise (Cable)
3
10 reps
-
2
Rear Delt Row
3
10 reps
-
3
Shrug (Dumbbell)
4
7-10 reps
-
4
Wrist Curls
3
12 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
6
Abs Crunch (Weighted)
1
12 reps
-
7
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
10 reps
-
1B
One Arm Lateral Raise (Cable)
3
10 reps
-
2
Rear Delt Row
3
10 reps
-
3
Shrug (Dumbbell)
4
7-10 reps
-
4
Wrist Curls
3
12 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
6
Abs Crunch (Weighted)
1
12 reps
-
7
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
10 reps
-
1B
One Arm Lateral Raise (Cable)
3
10 reps
-
2
Rear Delt Row
3
10 reps
-
3
Shrug (Dumbbell)
4
7-10 reps
-
4
Wrist Curls
3
12 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
6
Abs Crunch (Weighted)
1
12 reps
-
7
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
10 reps
-
1B
One Arm Lateral Raise (Cable)
3
10 reps
-
2
Rear Delt Row
3
10 reps
-
3
Shrug (Dumbbell)
4
7-10 reps
-
4
Wrist Curls
3
12 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
6
Abs Crunch (Weighted)
1
12 reps
-
7
Plank
1
1 mins
-
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Dumbbell)
3 Sets
7-10 Reps
-
2
Chest Fly (Cable)
3 Sets
8-12 Reps
-
3
Dip (Bodyweight)
3 Sets
8-12 Reps
-
4
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
@10
5
Tricep Extension (Cable)
2 Sets
8-12 Reps
-
6
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
-
Day 4
1A
Lateral Raise (Cable)
3 Sets
10 Reps
-
1B
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
-
2
Rear Delt Row
3 Sets
10 Reps
-
3
Shrug (Dumbbell)
4 Sets
7-10 Reps
-
4
Wrist Curls
3 Sets
12 Reps
-
5
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
-
6
Abs Crunch (Weighted)
1 Set
12 Reps
-
7
Plank
1 Set
1 mins
-
Day 3
1A
T-Bar Row
3 Sets
7-10 Reps
-
1B
Shrug (Dumbbell)
3 Sets
10 Reps
-
2
Wide Grip Lat Pulldown
3 Sets
7-10 Reps
-
3
Seated Row (Cable)
3 Sets
7-10 Reps
-
4
Single Arm Row (Dumbbell)
3 Sets
7-10 Reps
-
5
Hammer Curl
3 Sets
10 Reps
-
6
Bicep Curl (Barbell)
3 Sets
10 Reps
-
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
Day 1
1
Squat (Barbell)
3 Sets
6-10 Reps
-
2
Deadlift (Barbell)
3 Sets
3-5 Reps
@9
4A
Leg Extension
3 Sets
6-8 Reps
@10
4B
Sissy Squat
3 Sets
10+ Reps
@10
5
Lying Leg Curl
3 Sets
6-8 Reps
-
6
Standing Calf Raise
4 Sets
6-8 Reps
-