Mass Monster

by Shane S.
1 athletes joined

Program Description

Purpose of this workout is to gain some size with the right diet and focus on range of 8-12 reps with one or two working sets per excersise.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    120 minutes
  • Created
    Feb 04, 2024 06:41
  • Last Edited
    Jun 18, 2025 11:12

Summary

Unleash your inner beast with the **Mass Monster** program, a comprehensive 10-week journey designed for serious lifters looking to pack on muscle. Train five days a week with a focus on compound movements and targeted isolation exercises, utilizing a full gym setup to maximize your gains. Each session is meticulously crafted to challenge your strength and endurance, ensuring you build a powerful physique. Get ready to transform your body and achieve the mass you've always desired!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Incline Chest Press (Machine)
4
-
3
Incline Bench Press (Smith Machine)
4
-
4A
Chest Fly (Cable)
4
-
4B
Push Up (Incline)
4
-
5A
Pec Deck (Machine)
4
-
5B
Single Arm Pushdown
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Incline Chest Press (Machine)
4
-
3
Incline Bench Press (Smith Machine)
4
-
4A
Chest Fly (Cable)
4
-
4B
Push Up (Incline)
4
-
5A
Pec Deck (Machine)
4
-
5B
Single Arm Pushdown
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Incline Chest Press (Machine)
4
-
3
Incline Bench Press (Smith Machine)
4
-
4A
Chest Fly (Cable)
4
-
4B
Push Up (Incline)
4
-
5A
Pec Deck (Machine)
4
-
5B
Single Arm Pushdown
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Incline Chest Press (Machine)
4
-
3
Incline Bench Press (Smith Machine)
4
-
4A
Chest Fly (Cable)
4
-
4B
Push Up (Incline)
4
-
5A
Pec Deck (Machine)
4
-
5B
Single Arm Pushdown
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Incline Chest Press (Machine)
4
-
3
Incline Bench Press (Smith Machine)
4
-
4A
Chest Fly (Cable)
4
-
4B
Push Up (Incline)
4
-
5A
Pec Deck (Machine)
4
-
5B
Single Arm Pushdown
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Incline Chest Press (Machine)
4
-
3
Incline Bench Press (Smith Machine)
4
-
4A
Chest Fly (Cable)
4
-
4B
Push Up (Incline)
4
-
5A
Pec Deck (Machine)
4
-
5B
Single Arm Pushdown
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Incline Chest Press (Machine)
4
-
3
Incline Bench Press (Smith Machine)
4
-
4A
Chest Fly (Cable)
4
-
4B
Push Up (Incline)
4
-
5A
Pec Deck (Machine)
4
-
5B
Single Arm Pushdown
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Incline Chest Press (Machine)
4
-
3
Incline Bench Press (Smith Machine)
4
-
4A
Chest Fly (Cable)
4
-
4B
Push Up (Incline)
4
-
5A
Pec Deck (Machine)
4
-
5B
Single Arm Pushdown
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Incline Chest Press (Machine)
4
-
3
Incline Bench Press (Smith Machine)
4
-
4A
Chest Fly (Cable)
4
-
4B
Push Up (Incline)
4
-
5A
Pec Deck (Machine)
4
-
5B
Single Arm Pushdown
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
-
2
Incline Chest Press (Machine)
4
-
3
Incline Bench Press (Smith Machine)
4
-
4A
Chest Fly (Cable)
4
-
4B
Push Up (Incline)
4
-
5A
Pec Deck (Machine)
4
-
5B
Single Arm Pushdown
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Low Row
4
-
3
Seated Row (Cable)
4
-
4
Underhand Lat Pulldown
4
-
5
Rope Cable Pullovers
6
-
6
Hip Extension
3
-
7
Dumbbell Hammer And Standard Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Low Row
4
-
3
Seated Row (Cable)
4
-
4
Underhand Lat Pulldown
4
-
5
Rope Cable Pullovers
6
-
6
Hip Extension
3
-
7
Dumbbell Hammer And Standard Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Low Row
4
-
3
Seated Row (Cable)
4
-
4
Underhand Lat Pulldown
4
-
5
Rope Cable Pullovers
6
-
6
Hip Extension
3
-
7
Dumbbell Hammer And Standard Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Low Row
4
-
3
Seated Row (Cable)
4
-
4
Underhand Lat Pulldown
4
-
5
Rope Cable Pullovers
6
-
6
Hip Extension
3
-
7
Dumbbell Hammer And Standard Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Low Row
4
-
3
Seated Row (Cable)
4
-
4
Underhand Lat Pulldown
4
-
5
Rope Cable Pullovers
6
-
6
Hip Extension
3
-
7
Dumbbell Hammer And Standard Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Low Row
4
-
3
Seated Row (Cable)
4
-
4
Underhand Lat Pulldown
4
-
5
Rope Cable Pullovers
6
-
6
Hip Extension
3
-
7
Dumbbell Hammer And Standard Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Low Row
4
-
3
Seated Row (Cable)
4
-
4
Underhand Lat Pulldown
4
-
5
Rope Cable Pullovers
6
-
6
Hip Extension
3
-
7
Dumbbell Hammer And Standard Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Low Row
4
-
3
Seated Row (Cable)
4
-
4
Underhand Lat Pulldown
4
-
5
Rope Cable Pullovers
6
-
6
Hip Extension
3
-
7
Dumbbell Hammer And Standard Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Low Row
4
-
3
Seated Row (Cable)
4
-
4
Underhand Lat Pulldown
4
-
5
Rope Cable Pullovers
6
-
6
Hip Extension
3
-
7
Dumbbell Hammer And Standard Curl
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
-
2
Low Row
4
-
3
Seated Row (Cable)
4
-
4
Underhand Lat Pulldown
4
-
5
Rope Cable Pullovers
6
-
6
Hip Extension
3
-
7
Dumbbell Hammer And Standard Curl
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
4
-
1B
Tricep Pushdown (Cable)
4
-
2A
Bicep Curl (Barbell)
4
-
2B
Tricep Rope Push Down (Cable)
4
-
3A
Single Arm Bicep Curl
4
-
3B
Lying Cross Body Tricep Extension Dumbbella
4
-
4A
Machine Preacher Curl
4
-
4B
Bench Press (Close Grip)
4
-
5
21s (EZ Bar)
3
-
6A
Reverse Bicep Curl (EZ Bar)
4
-
6B
Wrist Curls
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
4
-
1B
Tricep Pushdown (Cable)
4
-
2A
Bicep Curl (Barbell)
4
-
2B
Tricep Rope Push Down (Cable)
4
-
3A
Single Arm Bicep Curl
4
-
3B
Lying Cross Body Tricep Extension Dumbbella
4
-
4A
Machine Preacher Curl
4
-
4B
Bench Press (Close Grip)
4
-
5
21s (EZ Bar)
3
-
6A
Reverse Bicep Curl (EZ Bar)
4
-
6B
Wrist Curls
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
4
-
1B
Tricep Pushdown (Cable)
4
-
2A
Bicep Curl (Barbell)
4
-
2B
Tricep Rope Push Down (Cable)
4
-
3A
Single Arm Bicep Curl
4
-
3B
Lying Cross Body Tricep Extension Dumbbella
4
-
4A
Machine Preacher Curl
4
-
4B
Bench Press (Close Grip)
4
-
5
21s (EZ Bar)
3
-
6A
Reverse Bicep Curl (EZ Bar)
4
-
6B
Wrist Curls
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
4
-
1B
Tricep Pushdown (Cable)
4
-
2A
Bicep Curl (Barbell)
4
-
2B
Tricep Rope Push Down (Cable)
4
-
3A
Single Arm Bicep Curl
4
-
3B
Lying Cross Body Tricep Extension Dumbbella
4
-
4A
Machine Preacher Curl
4
-
4B
Bench Press (Close Grip)
4
-
5
21s (EZ Bar)
3
-
6A
Reverse Bicep Curl (EZ Bar)
4
-
6B
Wrist Curls
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
4
-
1B
Tricep Pushdown (Cable)
4
-
2A
Bicep Curl (Barbell)
4
-
2B
Tricep Rope Push Down (Cable)
4
-
3A
Single Arm Bicep Curl
4
-
3B
Lying Cross Body Tricep Extension Dumbbella
4
-
4A
Machine Preacher Curl
4
-
4B
Bench Press (Close Grip)
4
-
5
21s (EZ Bar)
3
-
6A
Reverse Bicep Curl (EZ Bar)
4
-
6B
Wrist Curls
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
4
-
1B
Tricep Pushdown (Cable)
4
-
2A
Bicep Curl (Barbell)
4
-
2B
Tricep Rope Push Down (Cable)
4
-
3A
Single Arm Bicep Curl
4
-
3B
Lying Cross Body Tricep Extension Dumbbella
4
-
4A
Machine Preacher Curl
4
-
4B
Bench Press (Close Grip)
4
-
5
21s (EZ Bar)
3
-
6A
Reverse Bicep Curl (EZ Bar)
4
-
6B
Wrist Curls
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
4
-
1B
Tricep Pushdown (Cable)
4
-
2A
Bicep Curl (Barbell)
4
-
2B
Tricep Rope Push Down (Cable)
4
-
3A
Single Arm Bicep Curl
4
-
3B
Lying Cross Body Tricep Extension Dumbbella
4
-
4A
Machine Preacher Curl
4
-
4B
Bench Press (Close Grip)
4
-
5
21s (EZ Bar)
3
-
6A
Reverse Bicep Curl (EZ Bar)
4
-
6B
Wrist Curls
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
4
-
1B
Tricep Pushdown (Cable)
4
-
2A
Bicep Curl (Barbell)
4
-
2B
Tricep Rope Push Down (Cable)
4
-
3A
Single Arm Bicep Curl
4
-
3B
Lying Cross Body Tricep Extension Dumbbella
4
-
4A
Machine Preacher Curl
4
-
4B
Bench Press (Close Grip)
4
-
5
21s (EZ Bar)
3
-
6A
Reverse Bicep Curl (EZ Bar)
4
-
6B
Wrist Curls
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
4
-
1B
Tricep Pushdown (Cable)
4
-
2A
Bicep Curl (Barbell)
4
-
2B
Tricep Rope Push Down (Cable)
4
-
3A
Single Arm Bicep Curl
4
-
3B
Lying Cross Body Tricep Extension Dumbbella
4
-
4A
Machine Preacher Curl
4
-
4B
Bench Press (Close Grip)
4
-
5
21s (EZ Bar)
3
-
6A
Reverse Bicep Curl (EZ Bar)
4
-
6B
Wrist Curls
5
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
4
-
1B
Tricep Pushdown (Cable)
4
-
2A
Bicep Curl (Barbell)
4
-
2B
Tricep Rope Push Down (Cable)
4
-
3A
Single Arm Bicep Curl
4
-
3B
Lying Cross Body Tricep Extension Dumbbella
4
-
4A
Machine Preacher Curl
4
-
4B
Bench Press (Close Grip)
4
-
5
21s (EZ Bar)
3
-
6A
Reverse Bicep Curl (EZ Bar)
4
-
6B
Wrist Curls
5
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Smith Machine Shoulder Press
4
-
1B
Shrug (Dumbbell)
4
-
2A
Single Arm Landline Press
4
-
2B
Smith Machine Shrugs
4
-
3A
Lateral Raise (Dumbbell)
4
-
3B
Upright Row Smith Machine
4
-
4A
Reverse Pec Deck
4
-
4B
Rope Face Pulls Cable
4
-
5A
Behind The Back Shrugs
4
-
5B
Dumbbell Row
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Smith Machine Shoulder Press
4
-
1B
Shrug (Dumbbell)
4
-
2A
Single Arm Landline Press
4
-
2B
Smith Machine Shrugs
4
-
3A
Lateral Raise (Dumbbell)
4
-
3B
Upright Row Smith Machine
4
-
4A
Reverse Pec Deck
4
-
4B
Rope Face Pulls Cable
4
-
5A
Behind The Back Shrugs
4
-
5B
Dumbbell Row
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Smith Machine Shoulder Press
4
-
1B
Shrug (Dumbbell)
4
-
2A
Single Arm Landline Press
4
-
2B
Smith Machine Shrugs
4
-
3A
Lateral Raise (Dumbbell)
4
-
3B
Upright Row Smith Machine
4
-
4A
Reverse Pec Deck
4
-
4B
Rope Face Pulls Cable
4
-
5A
Behind The Back Shrugs
4
-
5B
Dumbbell Row
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Smith Machine Shoulder Press
4
-
1B
Shrug (Dumbbell)
4
-
2A
Single Arm Landline Press
4
-
2B
Smith Machine Shrugs
4
-
3A
Lateral Raise (Dumbbell)
4
-
3B
Upright Row Smith Machine
4
-
4A
Reverse Pec Deck
4
-
4B
Rope Face Pulls Cable
4
-
5A
Behind The Back Shrugs
4
-
5B
Dumbbell Row
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Smith Machine Shoulder Press
4
-
1B
Shrug (Dumbbell)
4
-
2A
Single Arm Landline Press
4
-
2B
Smith Machine Shrugs
4
-
3A
Lateral Raise (Dumbbell)
4
-
3B
Upright Row Smith Machine
4
-
4A
Reverse Pec Deck
4
-
4B
Rope Face Pulls Cable
4
-
5A
Behind The Back Shrugs
4
-
5B
Dumbbell Row
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Smith Machine Shoulder Press
4
-
1B
Shrug (Dumbbell)
4
-
2A
Single Arm Landline Press
4
-
2B
Smith Machine Shrugs
4
-
3A
Lateral Raise (Dumbbell)
4
-
3B
Upright Row Smith Machine
4
-
4A
Reverse Pec Deck
4
-
4B
Rope Face Pulls Cable
4
-
5A
Behind The Back Shrugs
4
-
5B
Dumbbell Row
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Smith Machine Shoulder Press
4
-
1B
Shrug (Dumbbell)
4
-
2A
Single Arm Landline Press
4
-
2B
Smith Machine Shrugs
4
-
3A
Lateral Raise (Dumbbell)
4
-
3B
Upright Row Smith Machine
4
-
4A
Reverse Pec Deck
4
-
4B
Rope Face Pulls Cable
4
-
5A
Behind The Back Shrugs
4
-
5B
Dumbbell Row
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Smith Machine Shoulder Press
4
-
1B
Shrug (Dumbbell)
4
-
2A
Single Arm Landline Press
4
-
2B
Smith Machine Shrugs
4
-
3A
Lateral Raise (Dumbbell)
4
-
3B
Upright Row Smith Machine
4
-
4A
Reverse Pec Deck
4
-
4B
Rope Face Pulls Cable
4
-
5A
Behind The Back Shrugs
4
-
5B
Dumbbell Row
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Smith Machine Shoulder Press
4
-
1B
Shrug (Dumbbell)
4
-
2A
Single Arm Landline Press
4
-
2B
Smith Machine Shrugs
4
-
3A
Lateral Raise (Dumbbell)
4
-
3B
Upright Row Smith Machine
4
-
4A
Reverse Pec Deck
4
-
4B
Rope Face Pulls Cable
4
-
5A
Behind The Back Shrugs
4
-
5B
Dumbbell Row
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Smith Machine Shoulder Press
4
-
1B
Shrug (Dumbbell)
4
-
2A
Single Arm Landline Press
4
-
2B
Smith Machine Shrugs
4
-
3A
Lateral Raise (Dumbbell)
4
-
3B
Upright Row Smith Machine
4
-
4A
Reverse Pec Deck
4
-
4B
Rope Face Pulls Cable
4
-
5A
Behind The Back Shrugs
4
-
5B
Dumbbell Row
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
-
2
Leg Press (45 Degrees)
5
-
3
Leg Extension
5
-
4
Leg Curl
5
-
5
Deadlift (Smith Machine)
3
-
6
Seated Calf Raise
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
-
2
Leg Press (45 Degrees)
5
-
3
Leg Extension
5
-
4
Leg Curl
5
-
5
Deadlift (Smith Machine)
3
-
6
Seated Calf Raise
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
-
2
Leg Press (45 Degrees)
5
-
3
Leg Extension
5
-
4
Leg Curl
5
-
5
Deadlift (Smith Machine)
3
-
6
Seated Calf Raise
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
-
2
Leg Press (45 Degrees)
5
-
3
Leg Extension
5
-
4
Leg Curl
5
-
5
Deadlift (Smith Machine)
3
-
6
Seated Calf Raise
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
-
2
Leg Press (45 Degrees)
5
-
3
Leg Extension
5
-
4
Leg Curl
5
-
5
Deadlift (Smith Machine)
3
-
6
Seated Calf Raise
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
-
2
Leg Press (45 Degrees)
5
-
3
Leg Extension
5
-
4
Leg Curl
5
-
5
Deadlift (Smith Machine)
3
-
6
Seated Calf Raise
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
-
2
Leg Press (45 Degrees)
5
-
3
Leg Extension
5
-
4
Leg Curl
5
-
5
Deadlift (Smith Machine)
3
-
6
Seated Calf Raise
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
-
2
Leg Press (45 Degrees)
5
-
3
Leg Extension
5
-
4
Leg Curl
5
-
5
Deadlift (Smith Machine)
3
-
6
Seated Calf Raise
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
-
2
Leg Press (45 Degrees)
5
-
3
Leg Extension
5
-
4
Leg Curl
5
-
5
Deadlift (Smith Machine)
3
-
6
Seated Calf Raise
6
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
4
-
2
Leg Press (45 Degrees)
5
-
3
Leg Extension
5
-
4
Leg Curl
5
-
5
Deadlift (Smith Machine)
3
-
6
Seated Calf Raise
6
-
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Dumbbell)
4 Sets
-
2
Incline Chest Press (Machine)
4 Sets
-
3
Incline Bench Press (Smith Machine)
4 Sets
-
4A
Chest Fly (Cable)
4 Sets
-
4B
Push Up (Incline)
4 Sets
-
5A
Pec Deck (Machine)
4 Sets
-
5B
Single Arm Pushdown
4 Sets
-
Day 2
1
Lat Pulldown
4 Sets
-
2
Low Row
4 Sets
-
3
Seated Row (Cable)
4 Sets
-
4
Underhand Lat Pulldown
4 Sets
-
5
Rope Cable Pullovers
6 Sets
-
6
Hip Extension
3 Sets
-
7
Dumbbell Hammer And Standard Curl
3 Sets
-
Day 3
1A
Bicep Curl (Cable)
4 Sets
-
1B
Tricep Pushdown (Cable)
4 Sets
-
2A
Bicep Curl (Barbell)
4 Sets
-
2B
Tricep Rope Push Down (Cable)
4 Sets
-
3A
Single Arm Bicep Curl
4 Sets
-
3B
Lying Cross Body Tricep Extension Dumbbella
4 Sets
-
4A
Machine Preacher Curl
4 Sets
-
4B
Bench Press (Close Grip)
4 Sets
-
5
21s (EZ Bar)
3 Sets
-
6A
Reverse Bicep Curl (EZ Bar)
4 Sets
-
6B
Wrist Curls
5 Sets
-
Day 4
1A
Smith Machine Shoulder Press
4 Sets
-
1B
Shrug (Dumbbell)
4 Sets
-
2A
Single Arm Landline Press
4 Sets
-
2B
Smith Machine Shrugs
4 Sets
-
3A
Lateral Raise (Dumbbell)
4 Sets
-
3B
Upright Row Smith Machine
4 Sets
-
4A
Reverse Pec Deck
4 Sets
-
4B
Rope Face Pulls Cable
4 Sets
-
5A
Behind The Back Shrugs
4 Sets
-
5B
Dumbbell Row
4 Sets
-
Day 5
1
Single Leg Press
4 Sets
-
2
Leg Press (45 Degrees)
5 Sets
-
3
Leg Extension
5 Sets
-
4
Leg Curl
5 Sets
-
5
Deadlift (Smith Machine)
3 Sets
-
6
Seated Calf Raise
6 Sets
-