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BoostcampPNG

Bro split so i can finally recover holy

by John Rick

Program Description

Y

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    15 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 27, 2026 01:53
  • Last Edited
    Jan 27, 2026 02:00
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.1%
Upper Back
13.2%
Biceps
13.2%
Front Delts
11.3%
Forearms
11.3%
Chest
11.3%
Lats
11.3%
Middle Delts
7.5%
Rear Delts
5.7%
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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
WEEK 13
WEEK 14
WEEK 15
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Reverse Pec Deck
2
-
3
Lateral Raise (Cable)
2
-
4
Wrist Curls
2
-
5
Reverse Wrist Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Reverse Pec Deck
2
-
3
Lateral Raise (Cable)
2
-
4
Wrist Curls
2
-
5
Reverse Wrist Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Reverse Pec Deck
2
-
3
Lateral Raise (Cable)
2
-
4
Wrist Curls
2
-
5
Reverse Wrist Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Reverse Pec Deck
2
-
3
Lateral Raise (Cable)
2
-
4
Wrist Curls
2
-
5
Reverse Wrist Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Reverse Pec Deck
2
-
3
Lateral Raise (Cable)
2
-
4
Wrist Curls
2
-
5
Reverse Wrist Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Reverse Pec Deck
2
-
3
Lateral Raise (Cable)
2
-
4
Wrist Curls
2
-
5
Reverse Wrist Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Reverse Pec Deck
2
-
3
Lateral Raise (Cable)
2
-
4
Wrist Curls
2
-
5
Reverse Wrist Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Reverse Pec Deck
2
-
3
Lateral Raise (Cable)
2
-
4
Wrist Curls
2
-
5
Reverse Wrist Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Reverse Pec Deck
2
-
3
Lateral Raise (Cable)
2
-
4
Wrist Curls
2
-
5
Reverse Wrist Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Reverse Pec Deck
2
-
3
Lateral Raise (Cable)
2
-
4
Wrist Curls
2
-
5
Reverse Wrist Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Reverse Pec Deck
2
-
3
Lateral Raise (Cable)
2
-
4
Wrist Curls
2
-
5
Reverse Wrist Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Reverse Pec Deck
2
-
3
Lateral Raise (Cable)
2
-
4
Wrist Curls
2
-
5
Reverse Wrist Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Reverse Pec Deck
2
-
3
Lateral Raise (Cable)
2
-
4
Wrist Curls
2
-
5
Reverse Wrist Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Reverse Pec Deck
2
-
3
Lateral Raise (Cable)
2
-
4
Wrist Curls
2
-
5
Reverse Wrist Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Reverse Pec Deck
2
-
3
Lateral Raise (Cable)
2
-
4
Wrist Curls
2
-
5
Reverse Wrist Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Seated Row (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Seated Row (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Seated Row (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Seated Row (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Seated Row (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Seated Row (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Seated Row (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Seated Row (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Seated Row (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Seated Row (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Seated Row (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Seated Row (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Seated Row (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Seated Row (Machine)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Seated Row (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
-
2
Hammer Curl (Dumbbell)
2
-
3
Tricep Pushdown (Cable)
2
-
4
JM Press
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
-
2
Hammer Curl (Dumbbell)
2
-
3
Tricep Pushdown (Cable)
2
-
4
JM Press
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
-
2
Hammer Curl (Dumbbell)
2
-
3
Tricep Pushdown (Cable)
2
-
4
JM Press
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
-
2
Hammer Curl (Dumbbell)
2
-
3
Tricep Pushdown (Cable)
2
-
4
JM Press
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
-
2
Hammer Curl (Dumbbell)
2
-
3
Tricep Pushdown (Cable)
2
-
4
JM Press
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
-
2
Hammer Curl (Dumbbell)
2
-
3
Tricep Pushdown (Cable)
2
-
4
JM Press
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
-
2
Hammer Curl (Dumbbell)
2
-
3
Tricep Pushdown (Cable)
2
-
4
JM Press
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
-
2
Hammer Curl (Dumbbell)
2
-
3
Tricep Pushdown (Cable)
2
-
4
JM Press
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
-
2
Hammer Curl (Dumbbell)
2
-
3
Tricep Pushdown (Cable)
2
-
4
JM Press
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
-
2
Hammer Curl (Dumbbell)
2
-
3
Tricep Pushdown (Cable)
2
-
4
JM Press
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
-
2
Hammer Curl (Dumbbell)
2
-
3
Tricep Pushdown (Cable)
2
-
4
JM Press
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
-
2
Hammer Curl (Dumbbell)
2
-
3
Tricep Pushdown (Cable)
2
-
4
JM Press
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
-
2
Hammer Curl (Dumbbell)
2
-
3
Tricep Pushdown (Cable)
2
-
4
JM Press
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
-
2
Hammer Curl (Dumbbell)
2
-
3
Tricep Pushdown (Cable)
2
-
4
JM Press
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
-
2
Hammer Curl (Dumbbell)
2
-
3
Tricep Pushdown (Cable)
2
-
4
JM Press
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Reverse Pec Deck
2
-
3
Lateral Raise (Cable)
2
-
4
Wrist Curls
2
-
5
Reverse Wrist Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Reverse Pec Deck
2
-
3
Lateral Raise (Cable)
2
-
4
Wrist Curls
2
-
5
Reverse Wrist Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Reverse Pec Deck
2
-
3
Lateral Raise (Cable)
2
-
4
Wrist Curls
2
-
5
Reverse Wrist Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Reverse Pec Deck
2
-
3
Lateral Raise (Cable)
2
-
4
Wrist Curls
2
-
5
Reverse Wrist Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Reverse Pec Deck
2
-
3
Lateral Raise (Cable)
2
-
4
Wrist Curls
2
-
5
Reverse Wrist Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Reverse Pec Deck
2
-
3
Lateral Raise (Cable)
2
-
4
Wrist Curls
2
-
5
Reverse Wrist Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Reverse Pec Deck
2
-
3
Lateral Raise (Cable)
2
-
4
Wrist Curls
2
-
5
Reverse Wrist Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Reverse Pec Deck
2
-
3
Lateral Raise (Cable)
2
-
4
Wrist Curls
2
-
5
Reverse Wrist Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Reverse Pec Deck
2
-
3
Lateral Raise (Cable)
2
-
4
Wrist Curls
2
-
5
Reverse Wrist Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Reverse Pec Deck
2
-
3
Lateral Raise (Cable)
2
-
4
Wrist Curls
2
-
5
Reverse Wrist Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Reverse Pec Deck
2
-
3
Lateral Raise (Cable)
2
-
4
Wrist Curls
2
-
5
Reverse Wrist Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Reverse Pec Deck
2
-
3
Lateral Raise (Cable)
2
-
4
Wrist Curls
2
-
5
Reverse Wrist Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Reverse Pec Deck
2
-
3
Lateral Raise (Cable)
2
-
4
Wrist Curls
2
-
5
Reverse Wrist Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Reverse Pec Deck
2
-
3
Lateral Raise (Cable)
2
-
4
Wrist Curls
2
-
5
Reverse Wrist Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
-
2
Reverse Pec Deck
2
-
3
Lateral Raise (Cable)
2
-
4
Wrist Curls
2
-
5
Reverse Wrist Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Seated Row (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Seated Row (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Seated Row (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Seated Row (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Seated Row (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Seated Row (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Seated Row (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Seated Row (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Seated Row (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Seated Row (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Seated Row (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Seated Row (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Seated Row (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Seated Row (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Wide Grip Lat Pulldown
2
-
4
Chest Supported Row (Machine)
2
-
5
Seated Row (Machine)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
-
2
Hammer Curl (Dumbbell)
2
-
3
Tricep Pushdown (Cable)
2
-
4
JM Press
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
-
2
Hammer Curl (Dumbbell)
2
-
3
Tricep Pushdown (Cable)
2
-
4
JM Press
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
-
2
Hammer Curl (Dumbbell)
2
-
3
Tricep Pushdown (Cable)
2
-
4
JM Press
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
-
2
Hammer Curl (Dumbbell)
2
-
3
Tricep Pushdown (Cable)
2
-
4
JM Press
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
-
2
Hammer Curl (Dumbbell)
2
-
3
Tricep Pushdown (Cable)
2
-
4
JM Press
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
-
2
Hammer Curl (Dumbbell)
2
-
3
Tricep Pushdown (Cable)
2
-
4
JM Press
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
-
2
Hammer Curl (Dumbbell)
2
-
3
Tricep Pushdown (Cable)
2
-
4
JM Press
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
-
2
Hammer Curl (Dumbbell)
2
-
3
Tricep Pushdown (Cable)
2
-
4
JM Press
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
-
2
Hammer Curl (Dumbbell)
2
-
3
Tricep Pushdown (Cable)
2
-
4
JM Press
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
-
2
Hammer Curl (Dumbbell)
2
-
3
Tricep Pushdown (Cable)
2
-
4
JM Press
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
-
2
Hammer Curl (Dumbbell)
2
-
3
Tricep Pushdown (Cable)
2
-
4
JM Press
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
-
2
Hammer Curl (Dumbbell)
2
-
3
Tricep Pushdown (Cable)
2
-
4
JM Press
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
-
2
Hammer Curl (Dumbbell)
2
-
3
Tricep Pushdown (Cable)
2
-
4
JM Press
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
-
2
Hammer Curl (Dumbbell)
2
-
3
Tricep Pushdown (Cable)
2
-
4
JM Press
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
-
2
Hammer Curl (Dumbbell)
2
-
3
Tricep Pushdown (Cable)
2
-
4
JM Press
2
-
Week 1
1 / 15 Weeks
Day 1
1
Shoulder Press (Machine)
2 Sets
-
2
Reverse Pec Deck
2 Sets
-
3
Lateral Raise (Cable)
2 Sets
-
4
Wrist Curls
2 Sets
-
5
Reverse Wrist Curl (Dumbbell)
2 Sets
-
Day 2
1
Pec Deck (Machine)
2 Sets
-
2
Incline Bench Press (Smith Machine)
2 Sets
-
3
Wide Grip Lat Pulldown
2 Sets
-
4
Chest Supported Row (Machine)
2 Sets
-
5
Seated Row (Machine)
2 Sets
-
Day 3
1
Bicep Curl (Cable)
2 Sets
-
2
Hammer Curl (Dumbbell)
2 Sets
-
3
Tricep Pushdown (Cable)
2 Sets
-
4
JM Press
2 Sets
-
Day 4
1
Shoulder Press (Machine)
2 Sets
-
2
Reverse Pec Deck
2 Sets
-
3
Lateral Raise (Cable)
2 Sets
-
4
Wrist Curls
2 Sets
-
5
Reverse Wrist Curl (Dumbbell)
2 Sets
-
Day 5
1
Pec Deck (Machine)
2 Sets
-
2
Incline Bench Press (Smith Machine)
2 Sets
-
3
Wide Grip Lat Pulldown
2 Sets
-
4
Chest Supported Row (Machine)
2 Sets
-
5
Seated Row (Machine)
2 Sets
-
Day 6
1
Bicep Curl (Cable)
2 Sets
-
2
Hammer Curl (Dumbbell)
2 Sets
-
3
Tricep Pushdown (Cable)
2 Sets
-
4
JM Press
2 Sets
-