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Traditional with a hint of science

by Chase Jones

Program Description

Optimizing a 5 day split with super sets focusing on progressive overload and hypertrophy. This will help save time while also being able to be in the gym 5 days a week. Each day could be 30 minutes or a hour. Add abs and secondary exercises as you see fit. Compound movements are meant for lower reps with the heaviest weight you can do. Bring yourself to failure or within 2 reps of failure.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 19, 2024 01:43
  • Last Edited
    Jun 18, 2025 12:09

Summary

Dive into a 12-week journey that blends traditional strength training with scientific principles to maximize your gains. This program features six days of targeted workouts each week, focusing on compound movements and isolation exercises to build muscle and enhance strength. With a full gym setup, you'll tackle everything from incline bench presses to weighted pull-ups, ensuring a comprehensive approach to your fitness goals. Get ready to push your limits and transform your physique with a structured plan designed for real results!
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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
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
-
3
Bench Press (Close Grip)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
5
Chest Fly (Machine)
3
6-10 reps
-
6
Lat Pulldown (Close Grip)
3
6-10 reps
-
7
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
8
Bicep Curl (Cable)
3
6-10 reps
-
9
Overhead Tricep Extension (Cable)
3
6-10 reps
-
10
Preacher Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
-
3
Bench Press (Close Grip)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
5
Chest Fly (Machine)
3
6-10 reps
-
6
Lat Pulldown (Close Grip)
3
6-10 reps
-
7
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
8
Bicep Curl (Cable)
3
6-10 reps
-
9
Overhead Tricep Extension (Cable)
3
6-10 reps
-
10
Preacher Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
-
3
Bench Press (Close Grip)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
5
Chest Fly (Machine)
3
6-10 reps
-
6
Lat Pulldown (Close Grip)
3
6-10 reps
-
7
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
8
Bicep Curl (Cable)
3
6-10 reps
-
9
Overhead Tricep Extension (Cable)
3
6-10 reps
-
10
Preacher Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
-
3
Bench Press (Close Grip)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
5
Chest Fly (Machine)
3
6-10 reps
-
6
Lat Pulldown (Close Grip)
3
6-10 reps
-
7
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
8
Bicep Curl (Cable)
3
6-10 reps
-
9
Overhead Tricep Extension (Cable)
3
6-10 reps
-
10
Preacher Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
-
3
Bench Press (Close Grip)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
5
Chest Fly (Machine)
3
6-10 reps
-
6
Lat Pulldown (Close Grip)
3
6-10 reps
-
7
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
8
Bicep Curl (Cable)
3
6-10 reps
-
9
Overhead Tricep Extension (Cable)
3
6-10 reps
-
10
Preacher Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
-
3
Bench Press (Close Grip)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
5
Chest Fly (Machine)
3
6-10 reps
-
6
Lat Pulldown (Close Grip)
3
6-10 reps
-
7
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
8
Bicep Curl (Cable)
3
6-10 reps
-
9
Overhead Tricep Extension (Cable)
3
6-10 reps
-
10
Preacher Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
-
3
Bench Press (Close Grip)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
5
Chest Fly (Machine)
3
6-10 reps
-
6
Lat Pulldown (Close Grip)
3
6-10 reps
-
7
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
8
Bicep Curl (Cable)
3
6-10 reps
-
9
Overhead Tricep Extension (Cable)
3
6-10 reps
-
10
Preacher Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
-
3
Bench Press (Close Grip)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
5
Chest Fly (Machine)
3
6-10 reps
-
6
Lat Pulldown (Close Grip)
3
6-10 reps
-
7
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
8
Bicep Curl (Cable)
3
6-10 reps
-
9
Overhead Tricep Extension (Cable)
3
6-10 reps
-
10
Preacher Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
-
3
Bench Press (Close Grip)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
5
Chest Fly (Machine)
3
6-10 reps
-
6
Lat Pulldown (Close Grip)
3
6-10 reps
-
7
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
8
Bicep Curl (Cable)
3
6-10 reps
-
9
Overhead Tricep Extension (Cable)
3
6-10 reps
-
10
Preacher Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
-
3
Bench Press (Close Grip)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
5
Chest Fly (Machine)
3
6-10 reps
-
6
Lat Pulldown (Close Grip)
3
6-10 reps
-
7
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
8
Bicep Curl (Cable)
3
6-10 reps
-
9
Overhead Tricep Extension (Cable)
3
6-10 reps
-
10
Preacher Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
-
3
Bench Press (Close Grip)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
5
Chest Fly (Machine)
3
6-10 reps
-
6
Lat Pulldown (Close Grip)
3
6-10 reps
-
7
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
8
Bicep Curl (Cable)
3
6-10 reps
-
9
Overhead Tricep Extension (Cable)
3
6-10 reps
-
10
Preacher Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
-
3
Bench Press (Close Grip)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
5
Chest Fly (Machine)
3
6-10 reps
-
6
Lat Pulldown (Close Grip)
3
6-10 reps
-
7
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
8
Bicep Curl (Cable)
3
6-10 reps
-
9
Overhead Tricep Extension (Cable)
3
6-10 reps
-
10
Preacher Curl (Dumbbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Single Leg Press
4
6-10 reps
-
4
Hamstring Curl
3
6-10 reps
-
5
Leg Extension
3
6-10 reps
-
6
Seated Calf Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Single Leg Press
4
6-10 reps
-
4
Hamstring Curl
3
6-10 reps
-
5
Leg Extension
3
6-10 reps
-
6
Seated Calf Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Single Leg Press
4
6-10 reps
-
4
Hamstring Curl
3
6-10 reps
-
5
Leg Extension
3
6-10 reps
-
6
Seated Calf Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Single Leg Press
4
6-10 reps
-
4
Hamstring Curl
3
6-10 reps
-
5
Leg Extension
3
6-10 reps
-
6
Seated Calf Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Single Leg Press
4
6-10 reps
-
4
Hamstring Curl
3
6-10 reps
-
5
Leg Extension
3
6-10 reps
-
6
Seated Calf Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Single Leg Press
4
6-10 reps
-
4
Hamstring Curl
3
6-10 reps
-
5
Leg Extension
3
6-10 reps
-
6
Seated Calf Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Single Leg Press
4
6-10 reps
-
4
Hamstring Curl
3
6-10 reps
-
5
Leg Extension
3
6-10 reps
-
6
Seated Calf Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Single Leg Press
4
6-10 reps
-
4
Hamstring Curl
3
6-10 reps
-
5
Leg Extension
3
6-10 reps
-
6
Seated Calf Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Single Leg Press
4
6-10 reps
-
4
Hamstring Curl
3
6-10 reps
-
5
Leg Extension
3
6-10 reps
-
6
Seated Calf Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Single Leg Press
4
6-10 reps
-
4
Hamstring Curl
3
6-10 reps
-
5
Leg Extension
3
6-10 reps
-
6
Seated Calf Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Single Leg Press
4
6-10 reps
-
4
Hamstring Curl
3
6-10 reps
-
5
Leg Extension
3
6-10 reps
-
6
Seated Calf Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Single Leg Press
4
6-10 reps
-
4
Hamstring Curl
3
6-10 reps
-
5
Leg Extension
3
6-10 reps
-
6
Seated Calf Raise
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6
Concentration Curl
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
9
21s (EZ Bar)
3
21 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6
Concentration Curl
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
9
21s (EZ Bar)
3
21 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6
Concentration Curl
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
9
21s (EZ Bar)
3
21 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6
Concentration Curl
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
9
21s (EZ Bar)
3
21 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6
Concentration Curl
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
9
21s (EZ Bar)
3
21 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6
Concentration Curl
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
9
21s (EZ Bar)
3
21 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6
Concentration Curl
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
9
21s (EZ Bar)
3
21 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6
Concentration Curl
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
9
21s (EZ Bar)
3
21 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6
Concentration Curl
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
9
21s (EZ Bar)
3
21 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6
Concentration Curl
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
9
21s (EZ Bar)
3
21 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6
Concentration Curl
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
9
21s (EZ Bar)
3
21 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6
Concentration Curl
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
9
21s (EZ Bar)
3
21 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Shrug (Dumbbell)
3
6-10 reps
-
5
Chest Fly (Machine)
3
6-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Shrug (Dumbbell)
3
6-10 reps
-
5
Chest Fly (Machine)
3
6-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Shrug (Dumbbell)
3
6-10 reps
-
5
Chest Fly (Machine)
3
6-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Shrug (Dumbbell)
3
6-10 reps
-
5
Chest Fly (Machine)
3
6-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Shrug (Dumbbell)
3
6-10 reps
-
5
Chest Fly (Machine)
3
6-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Shrug (Dumbbell)
3
6-10 reps
-
5
Chest Fly (Machine)
3
6-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Shrug (Dumbbell)
3
6-10 reps
-
5
Chest Fly (Machine)
3
6-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Shrug (Dumbbell)
3
6-10 reps
-
5
Chest Fly (Machine)
3
6-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Shrug (Dumbbell)
3
6-10 reps
-
5
Chest Fly (Machine)
3
6-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Shrug (Dumbbell)
3
6-10 reps
-
5
Chest Fly (Machine)
3
6-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Shrug (Dumbbell)
3
6-10 reps
-
5
Chest Fly (Machine)
3
6-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Shrug (Dumbbell)
3
6-10 reps
-
5
Chest Fly (Machine)
3
6-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Lat Pulldown (Close Grip)
3
6-10 reps
-
3
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
5
Leg Extension
3
6-10 reps
-
6
Lat Prayer
3
6-10 reps
-
7
Hamstring Curl
3
6-10 reps
-
8
Seated Calf Raise
3
6-10 reps
-
9
Preacher Curl (Dumbbell)
3
6-10 reps
-
10
Bicep Curl (Cable)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Lat Pulldown (Close Grip)
3
6-10 reps
-
3
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
5
Leg Extension
3
6-10 reps
-
6
Lat Prayer
3
6-10 reps
-
7
Hamstring Curl
3
6-10 reps
-
8
Seated Calf Raise
3
6-10 reps
-
9
Preacher Curl (Dumbbell)
3
6-10 reps
-
10
Bicep Curl (Cable)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Lat Pulldown (Close Grip)
3
6-10 reps
-
3
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
5
Leg Extension
3
6-10 reps
-
6
Lat Prayer
3
6-10 reps
-
7
Hamstring Curl
3
6-10 reps
-
8
Seated Calf Raise
3
6-10 reps
-
9
Preacher Curl (Dumbbell)
3
6-10 reps
-
10
Bicep Curl (Cable)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Lat Pulldown (Close Grip)
3
6-10 reps
-
3
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
5
Leg Extension
3
6-10 reps
-
6
Lat Prayer
3
6-10 reps
-
7
Hamstring Curl
3
6-10 reps
-
8
Seated Calf Raise
3
6-10 reps
-
9
Preacher Curl (Dumbbell)
3
6-10 reps
-
10
Bicep Curl (Cable)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Lat Pulldown (Close Grip)
3
6-10 reps
-
3
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
5
Leg Extension
3
6-10 reps
-
6
Lat Prayer
3
6-10 reps
-
7
Hamstring Curl
3
6-10 reps
-
8
Seated Calf Raise
3
6-10 reps
-
9
Preacher Curl (Dumbbell)
3
6-10 reps
-
10
Bicep Curl (Cable)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Lat Pulldown (Close Grip)
3
6-10 reps
-
3
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
5
Leg Extension
3
6-10 reps
-
6
Lat Prayer
3
6-10 reps
-
7
Hamstring Curl
3
6-10 reps
-
8
Seated Calf Raise
3
6-10 reps
-
9
Preacher Curl (Dumbbell)
3
6-10 reps
-
10
Bicep Curl (Cable)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Lat Pulldown (Close Grip)
3
6-10 reps
-
3
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
5
Leg Extension
3
6-10 reps
-
6
Lat Prayer
3
6-10 reps
-
7
Hamstring Curl
3
6-10 reps
-
8
Seated Calf Raise
3
6-10 reps
-
9
Preacher Curl (Dumbbell)
3
6-10 reps
-
10
Bicep Curl (Cable)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Lat Pulldown (Close Grip)
3
6-10 reps
-
3
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
5
Leg Extension
3
6-10 reps
-
6
Lat Prayer
3
6-10 reps
-
7
Hamstring Curl
3
6-10 reps
-
8
Seated Calf Raise
3
6-10 reps
-
9
Preacher Curl (Dumbbell)
3
6-10 reps
-
10
Bicep Curl (Cable)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Lat Pulldown (Close Grip)
3
6-10 reps
-
3
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
5
Leg Extension
3
6-10 reps
-
6
Lat Prayer
3
6-10 reps
-
7
Hamstring Curl
3
6-10 reps
-
8
Seated Calf Raise
3
6-10 reps
-
9
Preacher Curl (Dumbbell)
3
6-10 reps
-
10
Bicep Curl (Cable)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Lat Pulldown (Close Grip)
3
6-10 reps
-
3
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
5
Leg Extension
3
6-10 reps
-
6
Lat Prayer
3
6-10 reps
-
7
Hamstring Curl
3
6-10 reps
-
8
Seated Calf Raise
3
6-10 reps
-
9
Preacher Curl (Dumbbell)
3
6-10 reps
-
10
Bicep Curl (Cable)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Lat Pulldown (Close Grip)
3
6-10 reps
-
3
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
5
Leg Extension
3
6-10 reps
-
6
Lat Prayer
3
6-10 reps
-
7
Hamstring Curl
3
6-10 reps
-
8
Seated Calf Raise
3
6-10 reps
-
9
Preacher Curl (Dumbbell)
3
6-10 reps
-
10
Bicep Curl (Cable)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Lat Pulldown (Close Grip)
3
6-10 reps
-
3
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
5
Leg Extension
3
6-10 reps
-
6
Lat Prayer
3
6-10 reps
-
7
Hamstring Curl
3
6-10 reps
-
8
Seated Calf Raise
3
6-10 reps
-
9
Preacher Curl (Dumbbell)
3
6-10 reps
-
10
Bicep Curl (Cable)
3
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6
Concentration Curl
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
9
21s (EZ Bar)
3
21 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6
Concentration Curl
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
9
21s (EZ Bar)
3
21 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6
Concentration Curl
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
9
21s (EZ Bar)
3
21 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6
Concentration Curl
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
9
21s (EZ Bar)
3
21 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6
Concentration Curl
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
9
21s (EZ Bar)
3
21 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6
Concentration Curl
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
9
21s (EZ Bar)
3
21 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6
Concentration Curl
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
9
21s (EZ Bar)
3
21 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6
Concentration Curl
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
9
21s (EZ Bar)
3
21 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6
Concentration Curl
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
9
21s (EZ Bar)
3
21 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6
Concentration Curl
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
9
21s (EZ Bar)
3
21 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6
Concentration Curl
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
9
21s (EZ Bar)
3
21 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6
Concentration Curl
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
9
21s (EZ Bar)
3
21 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
2
Pull-Up (Neutral Grip, Weighted)
3 Sets
6-10 Reps
-
3
Bench Press (Close Grip)
3 Sets
6-10 Reps
-
4
Seated Wide-Grip Row (Cable)
3 Sets
6-10 Reps
-
5
Chest Fly (Machine)
3 Sets
6-10 Reps
-
6
Lat Pulldown (Close Grip)
3 Sets
6-10 Reps
-
7
Single Arm Tricep Extension (Cable)
3 Sets
6-10 Reps
-
8
Bicep Curl (Cable)
3 Sets
6-10 Reps
-
9
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
-
10
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
-
Day 2
1
Squat (Smith Machine)
3 Sets
6-10 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
-
3
Single Leg Press
4 Sets
6-10 Reps
-
4
Hamstring Curl
3 Sets
6-10 Reps
-
5
Leg Extension
3 Sets
6-10 Reps
-
6
Seated Calf Raise
3 Sets
6-10 Reps
-
Day 3
1
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
-
2
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
-
3
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
-
4
Bicep Curl (Cable)
3 Sets
6-10 Reps
-
5
Single Arm Tricep Extension (Cable)
3 Sets
6-10 Reps
-
6
Concentration Curl
3 Sets
6-10 Reps
-
7
Lateral Raise (Cable)
3 Sets
6-10 Reps
-
8
Rear Delt Fly (Cable)
3 Sets
6-10 Reps
-
9
21s (EZ Bar)
3 Sets
21 Reps
-
Day 4
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
4
Shrug (Dumbbell)
3 Sets
6-10 Reps
-
5
Chest Fly (Machine)
3 Sets
6-10 Reps
-
6
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
-
7
Lateral Raise (Cable)
3 Sets
6-10 Reps
-
8
Rear Delt Fly (Cable)
3 Sets
6-10 Reps
-
Day 6
1
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
-
2
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
-
3
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
-
4
Bicep Curl (Cable)
3 Sets
6-10 Reps
-
5
Single Arm Tricep Extension (Cable)
3 Sets
6-10 Reps
-
6
Concentration Curl
3 Sets
6-10 Reps
-
7
Lateral Raise (Cable)
3 Sets
6-10 Reps
-
8
Rear Delt Fly (Cable)
3 Sets
6-10 Reps
-
9
21s (EZ Bar)
3 Sets
21 Reps
-
Day 5
1
Hack Squat
3 Sets
6-10 Reps
-
2
Lat Pulldown (Close Grip)
3 Sets
6-10 Reps
-
3
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
-
4
Seated Wide-Grip Row (Cable)
3 Sets
6-10 Reps
-
5
Leg Extension
3 Sets
6-10 Reps
-
6
Lat Prayer
3 Sets
6-10 Reps
-
7
Hamstring Curl
3 Sets
6-10 Reps
-
8
Seated Calf Raise
3 Sets
6-10 Reps
-
9
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
-
10
Bicep Curl (Cable)
3 Sets
6-10 Reps
-