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Upper GAINZZ (Plus I’m climbing)

by Daattavya Aggarwal
1 athletes joined

Program Description

Develop some level of muscularity in upper body and core. Doing sports regularly throughout the week so managing volume and fatigue

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    Aug 23, 2024 07:07
  • Last Edited
    Jun 18, 2025 12:12

Summary

Unlock your potential with the Upper GAINZZ (Plus I’m climbing) program, a comprehensive 12-week journey designed to sculpt your upper body and core. Train four days a week with targeted supersets that focus on chest, triceps, shoulders, and abs, utilizing just dumbbells for maximum effectiveness. Each session combines strength and endurance, pushing you to new heights while building muscle and enhancing your overall fitness. Get ready to elevate your training and achieve those hard-earned gains!
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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
1A
Incline Bench Press (Dumbbell)
2
1
6-8 reps
-
RPE 8.5
RPE 10
2A
Abs Crunch (Weighted)
2
1
10-12 reps
-
RPE 8.5
RPE 10
3A
Skull Crusher (Barbell)
2
1
8-12 reps
-
RPE 8.5
RPE 10
4A
Hanging Leg Raise
2
1
10-20 reps
-
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
-
RPE 8.5
RPE 10
2A
Lying Incline Curl
2
1
8-12 reps
-
RPE 8.5
RPE 10
3A
Lateral Raise (Dumbbell)
2
1
12-15 reps
-
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
1
6-8 reps
-
RPE 8.5
RPE 10
2A
Abs Crunch (Weighted)
2
1
10-12 reps
-
RPE 8.5
RPE 10
3A
Skull Crusher (Barbell)
2
1
8-12 reps
-
RPE 8.5
RPE 10
4A
Hanging Leg Raise
2
1
10-20 reps
-
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
-
RPE 8.5
RPE 10
2A
Lying Incline Curl
2
1
8-12 reps
-
RPE 8.5
RPE 10
3A
Lateral Raise (Dumbbell)
2
1
12-15 reps
-
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
1
6-8 reps
-
RPE 8.5
RPE 10
2A
Abs Crunch (Weighted)
2
1
10-12 reps
-
RPE 8.5
RPE 10
3A
Skull Crusher (Barbell)
2
1
8-12 reps
-
RPE 8.5
RPE 10
4A
Hanging Leg Raise
2
1
10-20 reps
-
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
-
RPE 8.5
RPE 10
2A
Lying Incline Curl
2
1
8-12 reps
-
RPE 8.5
RPE 10
3A
Lateral Raise (Dumbbell)
2
1
12-15 reps
-
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
1
6-8 reps
-
RPE 8.5
RPE 10
2A
Abs Crunch (Weighted)
2
1
10-12 reps
-
RPE 8.5
RPE 10
3A
Skull Crusher (Barbell)
2
1
8-12 reps
-
RPE 8.5
RPE 10
4A
Hanging Leg Raise
2
1
10-20 reps
-
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
-
RPE 8.5
RPE 10
2A
Lying Incline Curl
2
1
8-12 reps
-
RPE 8.5
RPE 10
3A
Lateral Raise (Dumbbell)
2
1
12-15 reps
-
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
1
6-8 reps
-
RPE 8.5
RPE 10
2A
Abs Crunch (Weighted)
2
1
10-12 reps
-
RPE 8.5
RPE 10
3A
Skull Crusher (Barbell)
2
1
8-12 reps
-
RPE 8.5
RPE 10
4A
Hanging Leg Raise
2
1
10-20 reps
-
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
-
RPE 8.5
RPE 10
2A
Lying Incline Curl
2
1
8-12 reps
-
RPE 8.5
RPE 10
3A
Lateral Raise (Dumbbell)
2
1
12-15 reps
-
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
1
6-8 reps
-
RPE 8.5
RPE 10
2A
Abs Crunch (Weighted)
2
1
10-12 reps
-
RPE 8.5
RPE 10
3A
Skull Crusher (Barbell)
2
1
8-12 reps
-
RPE 8.5
RPE 10
4A
Hanging Leg Raise
2
1
10-20 reps
-
RPE 8.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
-
RPE 8.5
RPE 10
2A
Lying Incline Curl
2
1
8-12 reps
-
RPE 8.5
RPE 10
3A
Lateral Raise (Dumbbell)
2
1
12-15 reps
-
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
1
1
1
8-12 reps
8-12 reps
-
RPE 8.5
RPE 10
RPE 10
2A
Lateral Raise (Dumbbell)
2
1
1
12-15 reps
12-15 reps
-
RPE 7
RPE 8
RPE 10
3A
Hammer Curl
2
1
8-12 reps
-
RPE 8
RPE 10
4A
Chest Fly (Dumbbell)
2
1
12-15 reps
-
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
1
4-6 reps
-
RPE 8.5
RPE 10
2A
Abs Crunch (Weighted)
2
1
10-12 reps
-
RPE 8.5
RPE 10
3A
Skull Crusher (Barbell)
2
1
8-12 reps
-
RPE 8.5
RPE 10
4A
Hanging Leg Raise
2
1
10-20 reps
-
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
1
1
1
8-12 reps
8-12 reps
-
RPE 8.5
RPE 10
RPE 10
2A
Lateral Raise (Dumbbell)
2
1
1
12-15 reps
12-15 reps
-
RPE 7
RPE 8
RPE 10
3A
Hammer Curl
2
1
8-12 reps
-
RPE 8
RPE 10
4A
Chest Fly (Dumbbell)
2
1
12-15 reps
-
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
2
1
8-12 reps
-
RPE 8.5
RPE 10
2A
Abs Crunch (Weighted)
2
1
12-15 reps
-
RPE 8.5
RPE 10
3
Chest Fly (Dumbbell)
2
1
12-15 reps
-
RPE 8.5
RPE 10
4A
Hanging Leg Raise
2
1
10-20 reps
-
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
1
1
1
8-12 reps
8-12 reps
-
RPE 8.5
RPE 10
RPE 10
2A
Lateral Raise (Dumbbell)
2
1
1
12-15 reps
12-15 reps
-
RPE 7
RPE 8
RPE 10
3A
Hammer Curl
2
1
8-12 reps
-
RPE 8
RPE 10
4A
Chest Fly (Dumbbell)
2
1
12-15 reps
-
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
2
1
8-12 reps
-
RPE 8.5
RPE 10
2A
Abs Crunch (Weighted)
2
1
12-15 reps
-
RPE 8.5
RPE 10
3
Chest Fly (Dumbbell)
2
1
12-15 reps
-
RPE 8.5
RPE 10
4A
Hanging Leg Raise
2
1
10-20 reps
-
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
1
1
1
8-12 reps
8-12 reps
-
RPE 8.5
RPE 10
RPE 10
2A
Lateral Raise (Dumbbell)
2
1
1
12-15 reps
12-15 reps
-
RPE 7
RPE 8
RPE 10
3A
Hammer Curl
2
1
8-12 reps
-
RPE 8
RPE 10
4A
Chest Fly (Dumbbell)
2
1
12-15 reps
-
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
2
1
8-12 reps
-
RPE 8.5
RPE 10
2A
Abs Crunch (Weighted)
2
1
12-15 reps
-
RPE 8.5
RPE 10
3
Chest Fly (Dumbbell)
2
1
12-15 reps
-
RPE 8.5
RPE 10
4A
Hanging Leg Raise
2
1
10-20 reps
-
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
1
1
1
8-12 reps
8-12 reps
-
RPE 8.5
RPE 10
RPE 10
2A
Lateral Raise (Dumbbell)
2
1
1
12-15 reps
12-15 reps
-
RPE 7
RPE 8
RPE 10
3A
Hammer Curl
2
1
8-12 reps
-
RPE 8
RPE 10
4A
Chest Fly (Dumbbell)
2
1
12-15 reps
-
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
2
1
8-12 reps
-
RPE 8.5
RPE 10
2A
Abs Crunch (Weighted)
2
1
12-15 reps
-
RPE 8.5
RPE 10
3
Chest Fly (Dumbbell)
2
1
12-15 reps
-
RPE 8.5
RPE 10
4A
Hanging Leg Raise
2
1
10-20 reps
-
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
1
1
1
8-12 reps
8-12 reps
-
RPE 8.5
RPE 10
RPE 10
2A
Lateral Raise (Dumbbell)
2
1
1
12-15 reps
12-15 reps
-
RPE 7
RPE 8
RPE 10
3A
Hammer Curl
2
1
8-12 reps
-
RPE 8
RPE 10
4A
Chest Fly (Dumbbell)
2
1
12-15 reps
-
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
2
1
8-12 reps
-
RPE 8.5
RPE 10
2A
Abs Crunch (Weighted)
2
1
12-15 reps
-
RPE 8.5
RPE 10
3
Chest Fly (Dumbbell)
2
1
12-15 reps
-
RPE 8.5
RPE 10
4A
Hanging Leg Raise
2
1
10-20 reps
-
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
-
RPE 8.5
RPE 10
2A
Lying Incline Curl
2
1
8-12 reps
-
RPE 8.5
RPE 10
3A
Lateral Raise (Dumbbell)
2
1
12-15 reps
-
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
-
RPE 8.5
RPE 10
2A
Lying Incline Curl
2
1
8-12 reps
-
RPE 8.5
RPE 10
3A
Lateral Raise (Dumbbell)
2
1
12-15 reps
-
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
-
RPE 8.5
RPE 10
2A
Lying Incline Curl
2
1
8-12 reps
-
RPE 8.5
RPE 10
3A
Lateral Raise (Dumbbell)
2
1
12-15 reps
-
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
1
4-6 reps
-
RPE 8.5
RPE 10
2A
Abs Crunch (Weighted)
2
1
10-12 reps
-
RPE 8.5
RPE 10
3A
Skull Crusher (Barbell)
2
1
8-12 reps
-
RPE 8.5
RPE 10
4A
Hanging Leg Raise
2
1
10-20 reps
-
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
-
RPE 8.5
RPE 10
2A
Lying Incline Curl
2
1
8-12 reps
-
RPE 8.5
RPE 10
3A
Lateral Raise (Dumbbell)
2
1
12-15 reps
-
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
1
4-6 reps
-
RPE 8.5
RPE 10
2A
Abs Crunch (Weighted)
2
1
10-12 reps
-
RPE 8.5
RPE 10
3A
Skull Crusher (Barbell)
2
1
8-12 reps
-
RPE 8.5
RPE 10
4A
Hanging Leg Raise
2
1
10-20 reps
-
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
-
RPE 8.5
RPE 10
2A
Lying Incline Curl
2
1
8-12 reps
-
RPE 8.5
RPE 10
3A
Lateral Raise (Dumbbell)
2
1
12-15 reps
-
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
1
4-6 reps
-
RPE 8.5
RPE 10
2A
Abs Crunch (Weighted)
2
1
10-12 reps
-
RPE 8.5
RPE 10
3A
Skull Crusher (Barbell)
2
1
8-12 reps
-
RPE 8.5
RPE 10
4A
Hanging Leg Raise
2
1
10-20 reps
-
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
-
RPE 8.5
RPE 10
2A
Lying Incline Curl
2
1
8-12 reps
-
RPE 8.5
RPE 10
3A
Lateral Raise (Dumbbell)
2
1
12-15 reps
-
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
1
4-6 reps
-
RPE 8.5
RPE 10
2A
Abs Crunch (Weighted)
2
1
10-12 reps
-
RPE 8.5
RPE 10
3A
Skull Crusher (Barbell)
2
1
8-12 reps
-
RPE 8.5
RPE 10
4A
Hanging Leg Raise
2
1
10-20 reps
-
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
-
RPE 8.5
RPE 10
2A
Lying Incline Curl
2
1
8-12 reps
-
RPE 8.5
RPE 10
3A
Lateral Raise (Dumbbell)
2
1
12-15 reps
-
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
1
4-6 reps
-
RPE 8.5
RPE 10
2A
Abs Crunch (Weighted)
2
1
10-12 reps
-
RPE 8.5
RPE 10
3A
Skull Crusher (Barbell)
2
1
8-12 reps
-
RPE 8.5
RPE 10
4A
Hanging Leg Raise
2
1
10-20 reps
-
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
1
4-6 reps
-
RPE 8.5
RPE 10
2A
Abs Crunch (Weighted)
2
1
10-12 reps
-
RPE 8.5
RPE 10
3A
Skull Crusher (Barbell)
2
1
8-12 reps
-
RPE 8.5
RPE 10
4A
Hanging Leg Raise
2
1
10-20 reps
-
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chest Supported Row (Dumbbell)
2
1
8-12 reps
-
RPE 8.5
RPE 10
2A
Abs Crunch (Weighted)
2
1
12-15 reps
-
RPE 8.5
RPE 10
3
Chest Fly (Dumbbell)
2
1
12-15 reps
-
RPE 8.5
RPE 10
4A
Hanging Leg Raise
2
1
10-20 reps
-
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
1
4-6 reps
-
RPE 8.5
RPE 10
2A
Abs Crunch (Weighted)
2
1
10-12 reps
-
RPE 8.5
RPE 10
3A
Skull Crusher (Barbell)
2
1
8-12 reps
-
RPE 8.5
RPE 10
4A
Hanging Leg Raise
2
1
10-20 reps
-
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
-
RPE 8.5
RPE 10
2A
Lying Incline Curl
2
1
8-12 reps
-
RPE 8.5
RPE 10
3A
Lateral Raise (Dumbbell)
2
1
12-15 reps
-
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
1
4-6 reps
-
RPE 8.5
RPE 10
2A
Abs Crunch (Weighted)
2
1
10-12 reps
-
RPE 8.5
RPE 10
3A
Skull Crusher (Barbell)
2
1
8-12 reps
-
RPE 8.5
RPE 10
4A
Hanging Leg Raise
2
1
10-20 reps
-
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
-
RPE 8.5
RPE 10
2A
Lying Incline Curl
2
1
8-12 reps
-
RPE 8.5
RPE 10
3A
Lateral Raise (Dumbbell)
2
1
12-15 reps
-
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
1
4-6 reps
-
RPE 8.5
RPE 10
2A
Abs Crunch (Weighted)
2
1
10-12 reps
-
RPE 8.5
RPE 10
3A
Skull Crusher (Barbell)
2
1
8-12 reps
-
RPE 8.5
RPE 10
4A
Hanging Leg Raise
2
1
10-20 reps
-
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
-
RPE 8.5
RPE 10
2A
Lying Incline Curl
2
1
8-12 reps
-
RPE 8.5
RPE 10
3A
Lateral Raise (Dumbbell)
2
1
12-15 reps
-
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
1
4-6 reps
-
RPE 8.5
RPE 10
2A
Abs Crunch (Weighted)
2
1
10-12 reps
-
RPE 8.5
RPE 10
3A
Skull Crusher (Barbell)
2
1
8-12 reps
-
RPE 8.5
RPE 10
4A
Hanging Leg Raise
2
1
10-20 reps
-
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
-
RPE 8.5
RPE 10
2A
Lying Incline Curl
2
1
8-12 reps
-
RPE 8.5
RPE 10
3A
Lateral Raise (Dumbbell)
2
1
12-15 reps
-
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
1
4-6 reps
-
RPE 8.5
RPE 10
2A
Abs Crunch (Weighted)
2
1
10-12 reps
-
RPE 8.5
RPE 10
3A
Skull Crusher (Barbell)
2
1
8-12 reps
-
RPE 8.5
RPE 10
4A
Hanging Leg Raise
2
1
10-20 reps
-
RPE 8.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
2
1
6-8 reps
-
RPE 8.5
RPE 10
2A
Lying Incline Curl
2
1
8-12 reps
-
RPE 8.5
RPE 10
3A
Lateral Raise (Dumbbell)
2
1
12-15 reps
-
RPE 8.5
RPE 10
Week 1
1 / 12 Weeks
Day 4
1A
Incline Bench Press (Dumbbell)
2 Sets
1 Set
4-6 Reps
-
@8.5
@10
2A
Abs Crunch (Weighted)
2 Sets
1 Set
10-12 Reps
-
@8.5
@10
3A
Skull Crusher (Barbell)
2 Sets
1 Set
8-12 Reps
-
@8.5
@10
4A
Hanging Leg Raise
2 Sets
1 Set
10-20 Reps
-
@8.5
@10
Day 2
1A
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
-
@8.5
@10
@10
2A
Lateral Raise (Dumbbell)
2 Sets
1 Set
1 Set
12-15 Reps
12-15 Reps
-
@7
@8
@10
3A
Hammer Curl
2 Sets
1 Set
8-12 Reps
-
@8
@10
4A
Chest Fly (Dumbbell)
2 Sets
1 Set
12-15 Reps
-
@8.5
@10
Day 1
1A
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
-
@8.5
@10
2A
Abs Crunch (Weighted)
2 Sets
1 Set
10-12 Reps
-
@8.5
@10
3A
Skull Crusher (Barbell)
2 Sets
1 Set
8-12 Reps
-
@8.5
@10
4A
Hanging Leg Raise
2 Sets
1 Set
10-20 Reps
-
@8.5
@10
Day 3
1A
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
-
@8.5
@10
2A
Lying Incline Curl
2 Sets
1 Set
8-12 Reps
-
@8.5
@10
3A
Lateral Raise (Dumbbell)
2 Sets
1 Set
12-15 Reps
-
@8.5
@10