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Obsessed (Hybrid calisthenics program)
by Shaarr
5 athletes joined
Program Description
Weighted calisthenics and weights hypertrophy program for bigger arms, back and shoulders.
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
120 minutes
Created
Apr 20, 2024 08:11
Last Edited
Jun 17, 2024 06:03
down_app
Week 1
1 / 12 Weeks
Day 1
1A
Pull-Up (Weighted)
3 Sets
6-10 Reps
@10
1B
Abs Crunch (Weighted)
3 Sets
8-12 Reps
@10
2A
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
2B
Single Arm Pushdown
2 Sets
6-10 Reps
@10
3A
Ring Push Up
3 Sets
AMRAP
@10
3B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
4A
Preacher Curl (Barbell)
2 Sets
7-10 Reps
@10
4B
Leg Curl
2 Sets
10-15 Reps
@10
5A
Hack Squat
2 Sets
6-8 Reps
@10
5B
Neck Extension
3 Sets
15-20 Reps
@10
Day 2
1A
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@10
1B
Neck Curl
3 Sets
15-20 Reps
@10
2A
Squat (Smith Machine)
2 Sets
8-12 Reps
@10
2B
Standing Calf Raise
3 Sets
10-15 Reps
@10
3
Walking Lunge (Dumbbell)
1 Set
20-30 Reps
@10
4A
Chest expander vertical pull-apart
3 Sets
5-15 Reps
@10
4B
Inverted Row
3 Sets
AMRAP
@10
5A
Dumbbell Bench Pullover
3 Sets
8-12 Reps
@10
5B
Wrist Curls
3 Sets
10-15 Reps
@10
Day 3
1A
Dip (Weighted)
2 Sets
6-10 Reps
@10
1B
Reverse Pec Deck
3 Sets
10-15 Reps
@10
2A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
@10
2B
Fat grip chinups
2 Sets
8-12 Reps
@10
3A
Single Arm Pushdown
2 Sets
6-10 Reps
@10
3B
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
4A
Preacher Curl (Barbell)
2 Sets
7-10 Reps
@10
4B
Abs Crunch (Weighted)
2 Sets
10-15 Reps
@10
5A
Leg Curl
2 Sets
10-15 Reps
@10
5B
Hip Adductor (Machine)
2 Sets
10-15 Reps
@10
Day 4
1A
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@10
1B
Neck Curl
4 Sets
15-20 Reps
@10
2A
Close Grip Bench Press (Smith Machine)
2 Sets
6-10 Reps
@10
2B
Standing Calf Raise
3 Sets
10-15 Reps
@10
3A
JM Press
2 Sets
8-12 Reps
@10
3B
Lu raises
2 Sets
10-15 Reps
@10
4A
Preacher hammer curl
3 Sets
7-10 Reps
@10
4B
Pullover (EZ Bar)
3 Sets
8-12 Reps
@10
5A
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
@10
5B
Hanging Leg Raise
3 Sets
8-12 Reps
@10
5C
Wrist Curls
3 Sets
10-15 Reps
@10
Day 1
1A
Pull-Up (Weighted)
3 Sets
6-10 Reps
@10
1B
Abs Crunch (Weighted)
3 Sets
8-12 Reps
@10
2A
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
2B
Single Arm Pushdown
2 Sets
6-10 Reps
@10
3A
Ring Push Up
3 Sets
AMRAP
@10
3B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
4A
Preacher Curl (Barbell)
2 Sets
7-10 Reps
@10
4B
Leg Curl
2 Sets
10-15 Reps
@10
5A
Hack Squat
2 Sets
6-8 Reps
@10
5B
Neck Extension
3 Sets
15-20 Reps
@10
Day 2
1A
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@10
1B
Neck Curl
3 Sets
15-20 Reps
@10
2A
Squat (Smith Machine)
2 Sets
8-12 Reps
@10
2B
Standing Calf Raise
3 Sets
10-15 Reps
@10
3
Walking Lunge (Dumbbell)
1 Set
20-30 Reps
@10
4A
Chest expander vertical pull-apart
3 Sets
5-15 Reps
@10
4B
Inverted Row
3 Sets
AMRAP
@10
5A
Dumbbell Bench Pullover
3 Sets
8-12 Reps
@10
5B
Wrist Curls
3 Sets
10-15 Reps
@10
Day 3
1A
Dip (Weighted)
2 Sets
6-10 Reps
@10
1B
Reverse Pec Deck
3 Sets
10-15 Reps
@10
2A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
@10
2B
Fat grip chinups
2 Sets
8-12 Reps
@10
3A
Single Arm Pushdown
2 Sets
6-10 Reps
@10
3B
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
4A
Preacher Curl (Barbell)
2 Sets
7-10 Reps
@10
4B
Abs Crunch (Weighted)
2 Sets
10-15 Reps
@10
5A
Leg Curl
2 Sets
10-15 Reps
@10
5B
Hip Adductor (Machine)
2 Sets
10-15 Reps
@10
Day 4
1A
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@10
1B
Neck Curl
4 Sets
15-20 Reps
@10
2A
Close Grip Bench Press (Smith Machine)
2 Sets
6-10 Reps
@10
2B
Standing Calf Raise
3 Sets
10-15 Reps
@10
3A
JM Press
2 Sets
8-12 Reps
@10
3B
Lu raises
2 Sets
10-15 Reps
@10
4A
Preacher hammer curl
3 Sets
7-10 Reps
@10
4B
Pullover (EZ Bar)
3 Sets
8-12 Reps
@10
5A
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
@10
5B
Hanging Leg Raise
3 Sets
8-12 Reps
@10
5C
Wrist Curls
3 Sets
10-15 Reps
@10
Day 1
1A
Pull-Up (Weighted)
3 Sets
6-10 Reps
@10
1B
Abs Crunch (Weighted)
3 Sets
8-12 Reps
@10
2A
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
2B
Single Arm Pushdown
2 Sets
6-10 Reps
@10
3A
Ring Push Up
3 Sets
AMRAP
@10
3B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
4A
Preacher Curl (Barbell)
2 Sets
7-10 Reps
@10
4B
Leg Curl
2 Sets
10-15 Reps
@10
5A
Hack Squat
2 Sets
6-8 Reps
@10
5B
Neck Extension
3 Sets
15-20 Reps
@10
Day 2
1A
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@10
1B
Neck Curl
3 Sets
15-20 Reps
@10
2A
Squat (Smith Machine)
2 Sets
8-12 Reps
@10
2B
Standing Calf Raise
3 Sets
10-15 Reps
@10
3
Walking Lunge (Dumbbell)
1 Set
20-30 Reps
@10
4A
Chest expander vertical pull-apart
3 Sets
5-15 Reps
@10
4B
Inverted Row
3 Sets
AMRAP
@10
5A
Dumbbell Bench Pullover
3 Sets
8-12 Reps
@10
5B
Wrist Curls
3 Sets
10-15 Reps
@10
Day 3
1A
Dip (Weighted)
2 Sets
6-10 Reps
@10
1B
Reverse Pec Deck
3 Sets
10-15 Reps
@10
2A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
@10
2B
Fat grip chinups
2 Sets
8-12 Reps
@10
3A
Single Arm Pushdown
2 Sets
6-10 Reps
@10
3B
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
4A
Preacher Curl (Barbell)
2 Sets
7-10 Reps
@10
4B
Abs Crunch (Weighted)
2 Sets
10-15 Reps
@10
5A
Leg Curl
2 Sets
10-15 Reps
@10
5B
Hip Adductor (Machine)
2 Sets
10-15 Reps
@10
Day 4
1A
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@10
1B
Neck Curl
4 Sets
15-20 Reps
@10
2A
Close Grip Bench Press (Smith Machine)
2 Sets
6-10 Reps
@10
2B
Standing Calf Raise
3 Sets
10-15 Reps
@10
3A
JM Press
2 Sets
8-12 Reps
@10
3B
Lu raises
2 Sets
10-15 Reps
@10
4A
Preacher hammer curl
3 Sets
7-10 Reps
@10
4B
Pullover (EZ Bar)
3 Sets
8-12 Reps
@10
5A
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
@10
5B
Hanging Leg Raise
3 Sets
8-12 Reps
@10
5C
Wrist Curls
3 Sets
10-15 Reps
@10
Day 1
1A
Pull-Up (Weighted)
3 Sets
6-10 Reps
@10
1B
Abs Crunch (Weighted)
3 Sets
8-12 Reps
@10
2A
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
2B
Single Arm Pushdown
2 Sets
6-10 Reps
@10
3A
Ring Push Up
3 Sets
AMRAP
@10
3B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
4A
Preacher Curl (Barbell)
2 Sets
7-10 Reps
@10
4B
Leg Curl
2 Sets
10-15 Reps
@10
5A
Hack Squat
2 Sets
6-8 Reps
@10
5B
Neck Extension
3 Sets
15-20 Reps
@10
Day 2
1A
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@10
1B
Neck Curl
3 Sets
15-20 Reps
@10
2A
Squat (Smith Machine)
2 Sets
8-12 Reps
@10
2B
Standing Calf Raise
3 Sets
10-15 Reps
@10
3
Walking Lunge (Dumbbell)
1 Set
20-30 Reps
@10
4A
Chest expander vertical pull-apart
3 Sets
5-15 Reps
@10
4B
Inverted Row
3 Sets
AMRAP
@10
5A
Dumbbell Bench Pullover
3 Sets
8-12 Reps
@10
5B
Wrist Curls
3 Sets
10-15 Reps
@10
Day 3
1A
Dip (Weighted)
2 Sets
6-10 Reps
@10
1B
Reverse Pec Deck
3 Sets
10-15 Reps
@10
2A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
@10
2B
Fat grip chinups
2 Sets
8-12 Reps
@10
3A
Single Arm Pushdown
2 Sets
6-10 Reps
@10
3B
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
4A
Preacher Curl (Barbell)
2 Sets
7-10 Reps
@10
4B
Abs Crunch (Weighted)
2 Sets
10-15 Reps
@10
5A
Leg Curl
2 Sets
10-15 Reps
@10
5B
Hip Adductor (Machine)
2 Sets
10-15 Reps
@10
Day 4
1A
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@10
1B
Neck Curl
4 Sets
15-20 Reps
@10
2A
Close Grip Bench Press (Smith Machine)
2 Sets
6-10 Reps
@10
2B
Standing Calf Raise
3 Sets
10-15 Reps
@10
3A
JM Press
2 Sets
8-12 Reps
@10
3B
Lu raises
2 Sets
10-15 Reps
@10
4A
Preacher hammer curl
3 Sets
7-10 Reps
@10
4B
Pullover (EZ Bar)
3 Sets
8-12 Reps
@10
5A
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
@10
5B
Hanging Leg Raise
3 Sets
8-12 Reps
@10
5C
Wrist Curls
3 Sets
10-15 Reps
@10
Day 1
1A
Pull-Up (Weighted)
3 Sets
6-10 Reps
@10
1B
Abs Crunch (Weighted)
3 Sets
8-12 Reps
@10
2A
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
2B
Single Arm Pushdown
2 Sets
6-10 Reps
@10
3A
Ring Push Up
3 Sets
AMRAP
@10
3B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
4A
Preacher Curl (Barbell)
2 Sets
7-10 Reps
@10
4B
Leg Curl
2 Sets
10-15 Reps
@10
5A
Hack Squat
2 Sets
6-8 Reps
@10
5B
Neck Extension
3 Sets
15-20 Reps
@10
Day 2
1A
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@10
1B
Neck Curl
3 Sets
15-20 Reps
@10
2A
Squat (Smith Machine)
2 Sets
8-12 Reps
@10
2B
Standing Calf Raise
3 Sets
10-15 Reps
@10
3
Walking Lunge (Dumbbell)
1 Set
20-30 Reps
@10
4A
Chest expander vertical pull-apart
3 Sets
5-15 Reps
@10
4B
Inverted Row
3 Sets
AMRAP
@10
5A
Dumbbell Bench Pullover
3 Sets
8-12 Reps
@10
5B
Wrist Curls
3 Sets
10-15 Reps
@10
Day 3
1A
Dip (Weighted)
2 Sets
6-10 Reps
@10
1B
Reverse Pec Deck
3 Sets
10-15 Reps
@10
2A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
@10
2B
Fat grip chinups
2 Sets
8-12 Reps
@10
3A
Single Arm Pushdown
2 Sets
6-10 Reps
@10
3B
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
4A
Preacher Curl (Barbell)
2 Sets
7-10 Reps
@10
4B
Abs Crunch (Weighted)
2 Sets
10-15 Reps
@10
5A
Leg Curl
2 Sets
10-15 Reps
@10
5B
Hip Adductor (Machine)
2 Sets
10-15 Reps
@10
Day 4
1A
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@10
1B
Neck Curl
4 Sets
15-20 Reps
@10
2A
Close Grip Bench Press (Smith Machine)
2 Sets
6-10 Reps
@10
2B
Standing Calf Raise
3 Sets
10-15 Reps
@10
3A
JM Press
2 Sets
8-12 Reps
@10
3B
Lu raises
2 Sets
10-15 Reps
@10
4A
Preacher hammer curl
3 Sets
7-10 Reps
@10
4B
Pullover (EZ Bar)
3 Sets
8-12 Reps
@10
5A
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
@10
5B
Hanging Leg Raise
3 Sets
8-12 Reps
@10
5C
Wrist Curls
3 Sets
10-15 Reps
@10
Day 1
1A
Pull-Up (Weighted)
3 Sets
6-10 Reps
@10
1B
Abs Crunch (Weighted)
3 Sets
8-12 Reps
@10
2A
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
2B
Single Arm Pushdown
2 Sets
6-10 Reps
@10
3A
Ring Push Up
3 Sets
AMRAP
@10
3B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
4A
Preacher Curl (Barbell)
2 Sets
7-10 Reps
@10
4B
Leg Curl
2 Sets
10-15 Reps
@10
5A
Hack Squat
2 Sets
6-8 Reps
@10
5B
Neck Extension
3 Sets
15-20 Reps
@10
Day 2
1A
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@10
1B
Neck Curl
3 Sets
15-20 Reps
@10
2A
Squat (Smith Machine)
2 Sets
8-12 Reps
@10
2B
Standing Calf Raise
3 Sets
10-15 Reps
@10
3
Walking Lunge (Dumbbell)
1 Set
20-30 Reps
@10
4A
Chest expander vertical pull-apart
3 Sets
5-15 Reps
@10
4B
Inverted Row
3 Sets
AMRAP
@10
5A
Dumbbell Bench Pullover
3 Sets
8-12 Reps
@10
5B
Wrist Curls
3 Sets
10-15 Reps
@10
Day 3
1A
Dip (Weighted)
2 Sets
6-10 Reps
@10
1B
Reverse Pec Deck
3 Sets
10-15 Reps
@10
2A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
@10
2B
Fat grip chinups
2 Sets
8-12 Reps
@10
3A
Single Arm Pushdown
2 Sets
6-10 Reps
@10
3B
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
4A
Preacher Curl (Barbell)
2 Sets
7-10 Reps
@10
4B
Abs Crunch (Weighted)
2 Sets
10-15 Reps
@10
5A
Leg Curl
2 Sets
10-15 Reps
@10
5B
Hip Adductor (Machine)
2 Sets
10-15 Reps
@10
Day 4
1A
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@10
1B
Neck Curl
4 Sets
15-20 Reps
@10
2A
Close Grip Bench Press (Smith Machine)
2 Sets
6-10 Reps
@10
2B
Standing Calf Raise
3 Sets
10-15 Reps
@10
3A
JM Press
2 Sets
8-12 Reps
@10
3B
Lu raises
2 Sets
10-15 Reps
@10
4A
Preacher hammer curl
3 Sets
7-10 Reps
@10
4B
Pullover (EZ Bar)
3 Sets
8-12 Reps
@10
5A
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
@10
5B
Hanging Leg Raise
3 Sets
8-12 Reps
@10
5C
Wrist Curls
3 Sets
10-15 Reps
@10
Day 1
1A
Pull-Up (Weighted)
3 Sets
6-10 Reps
@10
1B
Abs Crunch (Weighted)
3 Sets
8-12 Reps
@10
2A
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
2B
Single Arm Pushdown
2 Sets
6-10 Reps
@10
3A
Ring Push Up
3 Sets
AMRAP
@10
3B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
4A
Preacher Curl (Barbell)
2 Sets
7-10 Reps
@10
4B
Leg Curl
2 Sets
10-15 Reps
@10
5A
Hack Squat
2 Sets
6-8 Reps
@10
5B
Neck Extension
3 Sets
15-20 Reps
@10
Day 2
1A
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@10
1B
Neck Curl
3 Sets
15-20 Reps
@10
2A
Squat (Smith Machine)
2 Sets
8-12 Reps
@10
2B
Standing Calf Raise
3 Sets
10-15 Reps
@10
3
Walking Lunge (Dumbbell)
1 Set
20-30 Reps
@10
4A
Chest expander vertical pull-apart
3 Sets
5-15 Reps
@10
4B
Inverted Row
3 Sets
AMRAP
@10
5A
Dumbbell Bench Pullover
3 Sets
8-12 Reps
@10
5B
Wrist Curls
3 Sets
10-15 Reps
@10
Day 3
1A
Dip (Weighted)
2 Sets
6-10 Reps
@10
1B
Reverse Pec Deck
3 Sets
10-15 Reps
@10
2A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
@10
2B
Fat grip chinups
2 Sets
8-12 Reps
@10
3A
Single Arm Pushdown
2 Sets
6-10 Reps
@10
3B
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
4A
Preacher Curl (Barbell)
2 Sets
7-10 Reps
@10
4B
Abs Crunch (Weighted)
2 Sets
10-15 Reps
@10
5A
Leg Curl
2 Sets
10-15 Reps
@10
5B
Hip Adductor (Machine)
2 Sets
10-15 Reps
@10
Day 4
1A
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@10
1B
Neck Curl
4 Sets
15-20 Reps
@10
2A
Close Grip Bench Press (Smith Machine)
2 Sets
6-10 Reps
@10
2B
Standing Calf Raise
3 Sets
10-15 Reps
@10
3A
JM Press
2 Sets
8-12 Reps
@10
3B
Lu raises
2 Sets
10-15 Reps
@10
4A
Preacher hammer curl
3 Sets
7-10 Reps
@10
4B
Pullover (EZ Bar)
3 Sets
8-12 Reps
@10
5A
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
@10
5B
Hanging Leg Raise
3 Sets
8-12 Reps
@10
5C
Wrist Curls
3 Sets
10-15 Reps
@10
Day 1
1A
Pull-Up (Weighted)
3 Sets
6-10 Reps
@10
1B
Abs Crunch (Weighted)
3 Sets
8-12 Reps
@10
2A
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
2B
Single Arm Pushdown
2 Sets
6-10 Reps
@10
3A
Ring Push Up
3 Sets
AMRAP
@10
3B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
4A
Preacher Curl (Barbell)
2 Sets
7-10 Reps
@10
4B
Leg Curl
2 Sets
10-15 Reps
@10
5A
Hack Squat
2 Sets
6-8 Reps
@10
5B
Neck Extension
3 Sets
15-20 Reps
@10
Day 2
1A
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@10
1B
Neck Curl
3 Sets
15-20 Reps
@10
2A
Squat (Smith Machine)
2 Sets
8-12 Reps
@10
2B
Standing Calf Raise
3 Sets
10-15 Reps
@10
3
Walking Lunge (Dumbbell)
1 Set
20-30 Reps
@10
4A
Chest expander vertical pull-apart
3 Sets
5-15 Reps
@10
4B
Inverted Row
3 Sets
AMRAP
@10
5A
Dumbbell Bench Pullover
3 Sets
8-12 Reps
@10
5B
Wrist Curls
3 Sets
10-15 Reps
@10
Day 3
1A
Dip (Weighted)
2 Sets
6-10 Reps
@10
1B
Reverse Pec Deck
3 Sets
10-15 Reps
@10
2A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
@10
2B
Fat grip chinups
2 Sets
8-12 Reps
@10
3A
Single Arm Pushdown
2 Sets
6-10 Reps
@10
3B
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
4A
Preacher Curl (Barbell)
2 Sets
7-10 Reps
@10
4B
Abs Crunch (Weighted)
2 Sets
10-15 Reps
@10
5A
Leg Curl
2 Sets
10-15 Reps
@10
5B
Hip Adductor (Machine)
2 Sets
10-15 Reps
@10
Day 4
1A
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@10
1B
Neck Curl
4 Sets
15-20 Reps
@10
2A
Close Grip Bench Press (Smith Machine)
2 Sets
6-10 Reps
@10
2B
Standing Calf Raise
3 Sets
10-15 Reps
@10
3A
JM Press
2 Sets
8-12 Reps
@10
3B
Lu raises
2 Sets
10-15 Reps
@10
4A
Preacher hammer curl
3 Sets
7-10 Reps
@10
4B
Pullover (EZ Bar)
3 Sets
8-12 Reps
@10
5A
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
@10
5B
Hanging Leg Raise
3 Sets
8-12 Reps
@10
5C
Wrist Curls
3 Sets
10-15 Reps
@10
Day 1
1A
Pull-Up (Weighted)
3 Sets
6-10 Reps
@10
1B
Abs Crunch (Weighted)
3 Sets
8-12 Reps
@10
2A
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
2B
Single Arm Pushdown
2 Sets
6-10 Reps
@10
3A
Ring Push Up
3 Sets
AMRAP
@10
3B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
4A
Preacher Curl (Barbell)
2 Sets
7-10 Reps
@10
4B
Leg Curl
2 Sets
10-15 Reps
@10
5A
Hack Squat
2 Sets
6-8 Reps
@10
5B
Neck Extension
3 Sets
15-20 Reps
@10
Day 2
1A
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@10
1B
Neck Curl
3 Sets
15-20 Reps
@10
2A
Squat (Smith Machine)
2 Sets
8-12 Reps
@10
2B
Standing Calf Raise
3 Sets
10-15 Reps
@10
3
Walking Lunge (Dumbbell)
1 Set
20-30 Reps
@10
4A
Chest expander vertical pull-apart
3 Sets
5-15 Reps
@10
4B
Inverted Row
3 Sets
AMRAP
@10
5A
Dumbbell Bench Pullover
3 Sets
8-12 Reps
@10
5B
Wrist Curls
3 Sets
10-15 Reps
@10
Day 3
1A
Dip (Weighted)
2 Sets
6-10 Reps
@10
1B
Reverse Pec Deck
3 Sets
10-15 Reps
@10
2A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
@10
2B
Fat grip chinups
2 Sets
8-12 Reps
@10
3A
Single Arm Pushdown
2 Sets
6-10 Reps
@10
3B
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
4A
Preacher Curl (Barbell)
2 Sets
7-10 Reps
@10
4B
Abs Crunch (Weighted)
2 Sets
10-15 Reps
@10
5A
Leg Curl
2 Sets
10-15 Reps
@10
5B
Hip Adductor (Machine)
2 Sets
10-15 Reps
@10
Day 4
1A
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@10
1B
Neck Curl
4 Sets
15-20 Reps
@10
2A
Close Grip Bench Press (Smith Machine)
2 Sets
6-10 Reps
@10
2B
Standing Calf Raise
3 Sets
10-15 Reps
@10
3A
JM Press
2 Sets
8-12 Reps
@10
3B
Lu raises
2 Sets
10-15 Reps
@10
4A
Preacher hammer curl
3 Sets
7-10 Reps
@10
4B
Pullover (EZ Bar)
3 Sets
8-12 Reps
@10
5A
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
@10
5B
Hanging Leg Raise
3 Sets
8-12 Reps
@10
5C
Wrist Curls
3 Sets
10-15 Reps
@10
Day 1
1A
Pull-Up (Weighted)
3 Sets
6-10 Reps
@10
1B
Abs Crunch (Weighted)
3 Sets
8-12 Reps
@10
2A
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
2B
Single Arm Pushdown
2 Sets
6-10 Reps
@10
3A
Ring Push Up
3 Sets
AMRAP
@10
3B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
4A
Preacher Curl (Barbell)
2 Sets
7-10 Reps
@10
4B
Leg Curl
2 Sets
10-15 Reps
@10
5A
Hack Squat
2 Sets
6-8 Reps
@10
5B
Neck Extension
3 Sets
15-20 Reps
@10
Day 2
1A
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@10
1B
Neck Curl
3 Sets
15-20 Reps
@10
2A
Squat (Smith Machine)
2 Sets
8-12 Reps
@10
2B
Standing Calf Raise
3 Sets
10-15 Reps
@10
3
Walking Lunge (Dumbbell)
1 Set
20-30 Reps
@10
4A
Chest expander vertical pull-apart
3 Sets
5-15 Reps
@10
4B
Inverted Row
3 Sets
AMRAP
@10
5A
Dumbbell Bench Pullover
3 Sets
8-12 Reps
@10
5B
Wrist Curls
3 Sets
10-15 Reps
@10
Day 3
1A
Dip (Weighted)
2 Sets
6-10 Reps
@10
1B
Reverse Pec Deck
3 Sets
10-15 Reps
@10
2A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
@10
2B
Fat grip chinups
2 Sets
8-12 Reps
@10
3A
Single Arm Pushdown
2 Sets
6-10 Reps
@10
3B
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
4A
Preacher Curl (Barbell)
2 Sets
7-10 Reps
@10
4B
Abs Crunch (Weighted)
2 Sets
10-15 Reps
@10
5A
Leg Curl
2 Sets
10-15 Reps
@10
5B
Hip Adductor (Machine)
2 Sets
10-15 Reps
@10
Day 4
1A
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@10
1B
Neck Curl
4 Sets
15-20 Reps
@10
2A
Close Grip Bench Press (Smith Machine)
2 Sets
6-10 Reps
@10
2B
Standing Calf Raise
3 Sets
10-15 Reps
@10
3A
JM Press
2 Sets
8-12 Reps
@10
3B
Lu raises
2 Sets
10-15 Reps
@10
4A
Preacher hammer curl
3 Sets
7-10 Reps
@10
4B
Pullover (EZ Bar)
3 Sets
8-12 Reps
@10
5A
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
@10
5B
Hanging Leg Raise
3 Sets
8-12 Reps
@10
5C
Wrist Curls
3 Sets
10-15 Reps
@10
Day 1
1A
Pull-Up (Weighted)
3 Sets
6-10 Reps
@10
1B
Abs Crunch (Weighted)
3 Sets
8-12 Reps
@10
2A
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
2B
Single Arm Pushdown
2 Sets
6-10 Reps
@10
3A
Ring Push Up
3 Sets
AMRAP
@10
3B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
4A
Preacher Curl (Barbell)
2 Sets
7-10 Reps
@10
4B
Leg Curl
2 Sets
10-15 Reps
@10
5A
Hack Squat
2 Sets
6-8 Reps
@10
5B
Neck Extension
3 Sets
15-20 Reps
@10
Day 2
1A
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@10
1B
Neck Curl
3 Sets
15-20 Reps
@10
2A
Squat (Smith Machine)
2 Sets
8-12 Reps
@10
2B
Standing Calf Raise
3 Sets
10-15 Reps
@10
3
Walking Lunge (Dumbbell)
1 Set
20-30 Reps
@10
4A
Chest expander vertical pull-apart
3 Sets
5-15 Reps
@10
4B
Inverted Row
3 Sets
AMRAP
@10
5A
Dumbbell Bench Pullover
3 Sets
8-12 Reps
@10
5B
Wrist Curls
3 Sets
10-15 Reps
@10
Day 3
1A
Dip (Weighted)
2 Sets
6-10 Reps
@10
1B
Reverse Pec Deck
3 Sets
10-15 Reps
@10
2A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
@10
2B
Fat grip chinups
2 Sets
8-12 Reps
@10
3A
Single Arm Pushdown
2 Sets
6-10 Reps
@10
3B
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
4A
Preacher Curl (Barbell)
2 Sets
7-10 Reps
@10
4B
Abs Crunch (Weighted)
2 Sets
10-15 Reps
@10
5A
Leg Curl
2 Sets
10-15 Reps
@10
5B
Hip Adductor (Machine)
2 Sets
10-15 Reps
@10
Day 4
1A
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@10
1B
Neck Curl
4 Sets
15-20 Reps
@10
2A
Close Grip Bench Press (Smith Machine)
2 Sets
6-10 Reps
@10
2B
Standing Calf Raise
3 Sets
10-15 Reps
@10
3A
JM Press
2 Sets
8-12 Reps
@10
3B
Lu raises
2 Sets
10-15 Reps
@10
4A
Preacher hammer curl
3 Sets
7-10 Reps
@10
4B
Pullover (EZ Bar)
3 Sets
8-12 Reps
@10
5A
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
@10
5B
Hanging Leg Raise
3 Sets
8-12 Reps
@10
5C
Wrist Curls
3 Sets
10-15 Reps
@10
Day 1
1A
Pull-Up (Weighted)
3 Sets
6-10 Reps
@10
1B
Abs Crunch (Weighted)
3 Sets
8-12 Reps
@10
2A
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
2B
Single Arm Pushdown
2 Sets
6-10 Reps
@10
3A
Ring Push Up
3 Sets
AMRAP
@10
3B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
4A
Preacher Curl (Barbell)
2 Sets
7-10 Reps
@10
4B
Leg Curl
2 Sets
10-15 Reps
@10
5A
Hack Squat
2 Sets
6-8 Reps
@10
5B
Neck Extension
3 Sets
15-20 Reps
@10
Day 2
1A
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@10
1B
Neck Curl
3 Sets
15-20 Reps
@10
2A
Squat (Smith Machine)
2 Sets
8-12 Reps
@10
2B
Standing Calf Raise
3 Sets
10-15 Reps
@10
3
Walking Lunge (Dumbbell)
1 Set
20-30 Reps
@10
4A
Chest expander vertical pull-apart
3 Sets
5-15 Reps
@10
4B
Inverted Row
3 Sets
AMRAP
@10
5A
Dumbbell Bench Pullover
3 Sets
8-12 Reps
@10
5B
Wrist Curls
3 Sets
10-15 Reps
@10
Day 3
1A
Dip (Weighted)
2 Sets
6-10 Reps
@10
1B
Reverse Pec Deck
3 Sets
10-15 Reps
@10
2A
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
8-12 Reps
@10
2B
Fat grip chinups
2 Sets
8-12 Reps
@10
3A
Single Arm Pushdown
2 Sets
6-10 Reps
@10
3B
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
4A
Preacher Curl (Barbell)
2 Sets
7-10 Reps
@10
4B
Abs Crunch (Weighted)
2 Sets
10-15 Reps
@10
5A
Leg Curl
2 Sets
10-15 Reps
@10
5B
Hip Adductor (Machine)
2 Sets
10-15 Reps
@10
Day 4
1A
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@10
1B
Neck Curl
4 Sets
15-20 Reps
@10
2A
Close Grip Bench Press (Smith Machine)
2 Sets
6-10 Reps
@10
2B
Standing Calf Raise
3 Sets
10-15 Reps
@10
3A
JM Press
2 Sets
8-12 Reps
@10
3B
Lu raises
2 Sets
10-15 Reps
@10
4A
Preacher hammer curl
3 Sets
7-10 Reps
@10
4B
Pullover (EZ Bar)
3 Sets
8-12 Reps
@10
5A
Rear Delt Fly (Dumbbell)
3 Sets
AMRAP
@10
5B
Hanging Leg Raise
3 Sets
8-12 Reps
@10
5C
Wrist Curls
3 Sets
10-15 Reps
@10