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BoostcampPNG
Hawks
by Jake H.
2 athletes joined
Program Description
Be sexy
Program Overview
Level
Beginner, Intermediate, Advanced, Novice
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
100 minutes
Created
May 31, 2024 04:04
Last Edited
Jun 13, 2024 07:16
down_app
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
3.5 Reps
@7.5
2
Overhead Press (Barbell)
1 Set
2 Sets
8 Reps
6 Reps
3
Incline Bench Press (Barbell)
1 Set
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
5A
Chest Fly (Machine)
3 Sets
10 Reps
5B
Rear Delt Fly (Machine)
3 Sets
10 Reps
6A
Tricep Pushdown (Cable)
2 Sets
10 Reps
6B
Skull Crusher
3 Sets
10 Reps
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
5 Reps
15 Reps
2
Shoulder Press (Machine)
3 Sets
10 Reps
3
Tricep Kickback
3 Sets
10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
20 Reps
5
Chest Press (Machine)
3 Sets
10 Reps
6
Skull Crusher
3 Sets
8 Reps
7
Front Raise
3 Sets
10 Reps
Day 4
1
Lat Pulldown (Single Arm)
3 Sets
12 Reps
2
Shrug (Barbell)
3 Sets
10 Reps
3
Bicep Curl (Cable)
3 Sets
10 Reps
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
5A
Spider Curl
3 Sets
10 Reps
5B
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 5
1
Shoulder Press (Machine)
3 Sets
8 Reps
2A
Incline Curl (Dumbbell)
3 Sets
10 Reps
2B
Spider Curl
3 Sets
10 Reps
3A
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
3B
Rear Delt Fly (Machine)
3 Sets
10 Reps
4A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
5
Shrug (Barbell)
3 Sets
10 Reps
6A
Face Pull
3 Sets
10 Reps
6B
Skull Crusher
3 Sets
8 Reps
7
Overhead Press (Barbell)
3 Sets
Day 2
1
Lat Pulldown
3 Sets
8 Reps
2
Barbell Row
3 Sets
8 Reps
3
Face Pull
3 Sets
10 Reps
4
Bicep Curl (EZ Bar)
2 Sets
8 Reps
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
1 Set
3.5 Reps
@7.5
2
Overhead Press (Barbell)
1 Set
2 Sets
8 Reps
6 Reps
3
Incline Bench Press (Barbell)
1 Set
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
5A
Chest Fly (Machine)
3 Sets
10 Reps
5B
Rear Delt Fly (Machine)
3 Sets
10 Reps
6A
Tricep Pushdown (Cable)
2 Sets
10 Reps
6B
Skull Crusher
3 Sets
10 Reps
Day 2
1
Lat Pulldown
3 Sets
8 Reps
2
Barbell Row
3 Sets
8 Reps
3
Face Pull
3 Sets
10 Reps
4
Bicep Curl (EZ Bar)
2 Sets
8 Reps
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
5 Reps
15 Reps
2
Shoulder Press (Machine)
3 Sets
10 Reps
3
Tricep Kickback
3 Sets
10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
20 Reps
5
Chest Press (Machine)
3 Sets
10 Reps
6
Skull Crusher
3 Sets
8 Reps
7
Front Raise
3 Sets
10 Reps
Day 4
1
Lat Pulldown (Single Arm)
3 Sets
12 Reps
2
Shrug (Barbell)
3 Sets
10 Reps
3
Bicep Curl (Cable)
3 Sets
10 Reps
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
5A
Spider Curl
3 Sets
10 Reps
5B
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 5
1
Shoulder Press (Machine)
3 Sets
8 Reps
2A
Incline Curl (Dumbbell)
3 Sets
10 Reps
2B
Spider Curl
3 Sets
10 Reps
3A
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
3B
Rear Delt Fly (Machine)
3 Sets
10 Reps
4A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
5
Shrug (Barbell)
3 Sets
10 Reps
6A
Face Pull
3 Sets
10 Reps
6B
Skull Crusher
3 Sets
8 Reps
7
Overhead Press (Barbell)
3 Sets
Day 1
1
Bench Press (Barbell)
1 Set
3.5 Reps
@7.5
2
Overhead Press (Barbell)
1 Set
2 Sets
8 Reps
6 Reps
3
Incline Bench Press (Barbell)
1 Set
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
5A
Chest Fly (Machine)
3 Sets
10 Reps
5B
Rear Delt Fly (Machine)
3 Sets
10 Reps
6A
Tricep Pushdown (Cable)
2 Sets
10 Reps
6B
Skull Crusher
3 Sets
10 Reps
Day 2
1
Lat Pulldown
3 Sets
8 Reps
2
Barbell Row
3 Sets
8 Reps
3
Face Pull
3 Sets
10 Reps
4
Bicep Curl (EZ Bar)
2 Sets
8 Reps
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
5 Reps
15 Reps
2
Shoulder Press (Machine)
3 Sets
10 Reps
3
Tricep Kickback
3 Sets
10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
20 Reps
5
Chest Press (Machine)
3 Sets
10 Reps
6
Skull Crusher
3 Sets
8 Reps
7
Front Raise
3 Sets
10 Reps
Day 4
1
Lat Pulldown (Single Arm)
3 Sets
12 Reps
2
Shrug (Barbell)
3 Sets
10 Reps
3
Bicep Curl (Cable)
3 Sets
10 Reps
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
5A
Spider Curl
3 Sets
10 Reps
5B
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 5
1
Shoulder Press (Machine)
3 Sets
8 Reps
2A
Incline Curl (Dumbbell)
3 Sets
10 Reps
2B
Spider Curl
3 Sets
10 Reps
3A
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
3B
Rear Delt Fly (Machine)
3 Sets
10 Reps
4A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
5
Shrug (Barbell)
3 Sets
10 Reps
6A
Face Pull
3 Sets
10 Reps
6B
Skull Crusher
3 Sets
8 Reps
7
Overhead Press (Barbell)
3 Sets
Day 1
1
Bench Press (Barbell)
1 Set
3.5 Reps
@7.5
2
Overhead Press (Barbell)
1 Set
2 Sets
8 Reps
6 Reps
3
Incline Bench Press (Barbell)
1 Set
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
5A
Chest Fly (Machine)
3 Sets
10 Reps
5B
Rear Delt Fly (Machine)
3 Sets
10 Reps
6A
Tricep Pushdown (Cable)
2 Sets
10 Reps
6B
Skull Crusher
3 Sets
10 Reps
Day 2
1
Lat Pulldown
3 Sets
8 Reps
2
Barbell Row
3 Sets
8 Reps
3
Face Pull
3 Sets
10 Reps
4
Bicep Curl (EZ Bar)
2 Sets
8 Reps
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
5 Reps
15 Reps
2
Shoulder Press (Machine)
3 Sets
10 Reps
3
Tricep Kickback
3 Sets
10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
20 Reps
5
Chest Press (Machine)
3 Sets
10 Reps
6
Skull Crusher
3 Sets
8 Reps
7
Front Raise
3 Sets
10 Reps
Day 4
1
Lat Pulldown (Single Arm)
3 Sets
12 Reps
2
Shrug (Barbell)
3 Sets
10 Reps
3
Bicep Curl (Cable)
3 Sets
10 Reps
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
5A
Spider Curl
3 Sets
10 Reps
5B
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 5
1
Shoulder Press (Machine)
3 Sets
8 Reps
2A
Incline Curl (Dumbbell)
3 Sets
10 Reps
2B
Spider Curl
3 Sets
10 Reps
3A
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
3B
Rear Delt Fly (Machine)
3 Sets
10 Reps
4A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
5
Shrug (Barbell)
3 Sets
10 Reps
6A
Face Pull
3 Sets
10 Reps
6B
Skull Crusher
3 Sets
8 Reps
7
Overhead Press (Barbell)
3 Sets
Day 1
1
Bench Press (Barbell)
1 Set
3.5 Reps
@7.5
2
Overhead Press (Barbell)
1 Set
2 Sets
8 Reps
6 Reps
3
Incline Bench Press (Barbell)
1 Set
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
5A
Chest Fly (Machine)
3 Sets
10 Reps
5B
Rear Delt Fly (Machine)
3 Sets
10 Reps
6A
Tricep Pushdown (Cable)
2 Sets
10 Reps
6B
Skull Crusher
3 Sets
10 Reps
Day 2
1
Lat Pulldown
3 Sets
8 Reps
2
Barbell Row
3 Sets
8 Reps
3
Face Pull
3 Sets
10 Reps
4
Bicep Curl (EZ Bar)
2 Sets
8 Reps
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
5 Reps
15 Reps
2
Shoulder Press (Machine)
3 Sets
10 Reps
3
Tricep Kickback
3 Sets
10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
20 Reps
5
Chest Press (Machine)
3 Sets
10 Reps
6
Skull Crusher
3 Sets
8 Reps
7
Front Raise
3 Sets
10 Reps
Day 4
1
Lat Pulldown (Single Arm)
3 Sets
12 Reps
2
Shrug (Barbell)
3 Sets
10 Reps
3
Bicep Curl (Cable)
3 Sets
10 Reps
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
5A
Spider Curl
3 Sets
10 Reps
5B
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 5
1
Shoulder Press (Machine)
3 Sets
8 Reps
2A
Incline Curl (Dumbbell)
3 Sets
10 Reps
2B
Spider Curl
3 Sets
10 Reps
3A
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
3B
Rear Delt Fly (Machine)
3 Sets
10 Reps
4A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
5
Shrug (Barbell)
3 Sets
10 Reps
6A
Face Pull
3 Sets
10 Reps
6B
Skull Crusher
3 Sets
8 Reps
7
Overhead Press (Barbell)
3 Sets
Day 1
1
Bench Press (Barbell)
1 Set
3.5 Reps
@7.5
2
Overhead Press (Barbell)
1 Set
2 Sets
8 Reps
6 Reps
3
Incline Bench Press (Barbell)
1 Set
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
5A
Chest Fly (Machine)
3 Sets
10 Reps
5B
Rear Delt Fly (Machine)
3 Sets
10 Reps
6A
Tricep Pushdown (Cable)
2 Sets
10 Reps
6B
Skull Crusher
3 Sets
10 Reps
Day 2
1
Lat Pulldown
3 Sets
8 Reps
2
Barbell Row
3 Sets
8 Reps
3
Face Pull
3 Sets
10 Reps
4
Bicep Curl (EZ Bar)
2 Sets
8 Reps
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
5 Reps
15 Reps
2
Shoulder Press (Machine)
3 Sets
10 Reps
3
Tricep Kickback
3 Sets
10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
20 Reps
5
Chest Press (Machine)
3 Sets
10 Reps
6
Skull Crusher
3 Sets
8 Reps
7
Front Raise
3 Sets
10 Reps
Day 4
1
Lat Pulldown (Single Arm)
3 Sets
12 Reps
2
Shrug (Barbell)
3 Sets
10 Reps
3
Bicep Curl (Cable)
3 Sets
10 Reps
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
5A
Spider Curl
3 Sets
10 Reps
5B
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 5
1
Shoulder Press (Machine)
3 Sets
8 Reps
2A
Incline Curl (Dumbbell)
3 Sets
10 Reps
2B
Spider Curl
3 Sets
10 Reps
3A
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
3B
Rear Delt Fly (Machine)
3 Sets
10 Reps
4A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
5
Shrug (Barbell)
3 Sets
10 Reps
6A
Face Pull
3 Sets
10 Reps
6B
Skull Crusher
3 Sets
8 Reps
7
Overhead Press (Barbell)
3 Sets
Day 1
1
Bench Press (Barbell)
1 Set
3.5 Reps
@7.5
2
Overhead Press (Barbell)
1 Set
2 Sets
8 Reps
6 Reps
3
Incline Bench Press (Barbell)
1 Set
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
5A
Chest Fly (Machine)
3 Sets
10 Reps
5B
Rear Delt Fly (Machine)
3 Sets
10 Reps
6A
Tricep Pushdown (Cable)
2 Sets
10 Reps
6B
Skull Crusher
3 Sets
10 Reps
Day 2
1
Lat Pulldown
3 Sets
8 Reps
2
Barbell Row
3 Sets
8 Reps
3
Face Pull
3 Sets
10 Reps
4
Bicep Curl (EZ Bar)
2 Sets
8 Reps
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
5 Reps
15 Reps
2
Shoulder Press (Machine)
3 Sets
10 Reps
3
Tricep Kickback
3 Sets
10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
20 Reps
5
Chest Press (Machine)
3 Sets
10 Reps
6
Skull Crusher
3 Sets
8 Reps
7
Front Raise
3 Sets
10 Reps
Day 4
1
Lat Pulldown (Single Arm)
3 Sets
12 Reps
2
Shrug (Barbell)
3 Sets
10 Reps
3
Bicep Curl (Cable)
3 Sets
10 Reps
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
5A
Spider Curl
3 Sets
10 Reps
5B
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 5
1
Shoulder Press (Machine)
3 Sets
8 Reps
2A
Incline Curl (Dumbbell)
3 Sets
10 Reps
2B
Spider Curl
3 Sets
10 Reps
3A
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
3B
Rear Delt Fly (Machine)
3 Sets
10 Reps
4A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
5
Shrug (Barbell)
3 Sets
10 Reps
6A
Face Pull
3 Sets
10 Reps
6B
Skull Crusher
3 Sets
8 Reps
7
Overhead Press (Barbell)
3 Sets
Day 1
1
Bench Press (Barbell)
1 Set
3.5 Reps
@7.5
2
Overhead Press (Barbell)
1 Set
2 Sets
8 Reps
6 Reps
3
Incline Bench Press (Barbell)
1 Set
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
5A
Chest Fly (Machine)
3 Sets
10 Reps
5B
Rear Delt Fly (Machine)
3 Sets
10 Reps
6A
Tricep Pushdown (Cable)
2 Sets
10 Reps
6B
Skull Crusher
3 Sets
10 Reps
Day 2
1
Lat Pulldown
3 Sets
8 Reps
2
Barbell Row
3 Sets
8 Reps
3
Face Pull
3 Sets
10 Reps
4
Bicep Curl (EZ Bar)
2 Sets
8 Reps
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
5 Reps
15 Reps
2
Shoulder Press (Machine)
3 Sets
10 Reps
3
Tricep Kickback
3 Sets
10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
20 Reps
5
Chest Press (Machine)
3 Sets
10 Reps
6
Skull Crusher
3 Sets
8 Reps
7
Front Raise
3 Sets
10 Reps
Day 4
1
Lat Pulldown (Single Arm)
3 Sets
12 Reps
2
Shrug (Barbell)
3 Sets
10 Reps
3
Bicep Curl (Cable)
3 Sets
10 Reps
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
5A
Spider Curl
3 Sets
10 Reps
5B
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 5
1
Shoulder Press (Machine)
3 Sets
8 Reps
2A
Incline Curl (Dumbbell)
3 Sets
10 Reps
2B
Spider Curl
3 Sets
10 Reps
3A
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
3B
Rear Delt Fly (Machine)
3 Sets
10 Reps
4A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
5
Shrug (Barbell)
3 Sets
10 Reps
6A
Face Pull
3 Sets
10 Reps
6B
Skull Crusher
3 Sets
8 Reps
7
Overhead Press (Barbell)
3 Sets
Day 1
1
Bench Press (Barbell)
1 Set
3.5 Reps
@7.5
2
Overhead Press (Barbell)
1 Set
2 Sets
8 Reps
6 Reps
3
Incline Bench Press (Barbell)
1 Set
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
5A
Chest Fly (Machine)
3 Sets
10 Reps
5B
Rear Delt Fly (Machine)
3 Sets
10 Reps
6A
Tricep Pushdown (Cable)
2 Sets
10 Reps
6B
Skull Crusher
3 Sets
10 Reps
Day 2
1
Lat Pulldown
3 Sets
8 Reps
2
Barbell Row
3 Sets
8 Reps
3
Face Pull
3 Sets
10 Reps
4
Bicep Curl (EZ Bar)
2 Sets
8 Reps
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
5 Reps
15 Reps
2
Shoulder Press (Machine)
3 Sets
10 Reps
3
Tricep Kickback
3 Sets
10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
20 Reps
5
Chest Press (Machine)
3 Sets
10 Reps
6
Skull Crusher
3 Sets
8 Reps
7
Front Raise
3 Sets
10 Reps
Day 4
1
Lat Pulldown (Single Arm)
3 Sets
12 Reps
2
Shrug (Barbell)
3 Sets
10 Reps
3
Bicep Curl (Cable)
3 Sets
10 Reps
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
5A
Spider Curl
3 Sets
10 Reps
5B
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 5
1
Shoulder Press (Machine)
3 Sets
8 Reps
2A
Incline Curl (Dumbbell)
3 Sets
10 Reps
2B
Spider Curl
3 Sets
10 Reps
3A
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
3B
Rear Delt Fly (Machine)
3 Sets
10 Reps
4A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
5
Shrug (Barbell)
3 Sets
10 Reps
6A
Face Pull
3 Sets
10 Reps
6B
Skull Crusher
3 Sets
8 Reps
7
Overhead Press (Barbell)
3 Sets
Day 1
1
Bench Press (Barbell)
1 Set
3.5 Reps
@7.5
2
Overhead Press (Barbell)
1 Set
2 Sets
8 Reps
6 Reps
3
Incline Bench Press (Barbell)
1 Set
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
5A
Chest Fly (Machine)
3 Sets
10 Reps
5B
Rear Delt Fly (Machine)
3 Sets
10 Reps
6A
Tricep Pushdown (Cable)
2 Sets
10 Reps
6B
Skull Crusher
3 Sets
10 Reps
Day 2
1
Lat Pulldown
3 Sets
8 Reps
2
Barbell Row
3 Sets
8 Reps
3
Face Pull
3 Sets
10 Reps
4
Bicep Curl (EZ Bar)
2 Sets
8 Reps
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
5 Reps
15 Reps
2
Shoulder Press (Machine)
3 Sets
10 Reps
3
Tricep Kickback
3 Sets
10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
20 Reps
5
Chest Press (Machine)
3 Sets
10 Reps
6
Skull Crusher
3 Sets
8 Reps
7
Front Raise
3 Sets
10 Reps
Day 4
1
Lat Pulldown (Single Arm)
3 Sets
12 Reps
2
Shrug (Barbell)
3 Sets
10 Reps
3
Bicep Curl (Cable)
3 Sets
10 Reps
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
5A
Spider Curl
3 Sets
10 Reps
5B
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 5
1
Shoulder Press (Machine)
3 Sets
8 Reps
2A
Incline Curl (Dumbbell)
3 Sets
10 Reps
2B
Spider Curl
3 Sets
10 Reps
3A
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
3B
Rear Delt Fly (Machine)
3 Sets
10 Reps
4A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
5
Shrug (Barbell)
3 Sets
10 Reps
6A
Face Pull
3 Sets
10 Reps
6B
Skull Crusher
3 Sets
8 Reps
7
Overhead Press (Barbell)
3 Sets
Day 1
1
Bench Press (Barbell)
1 Set
3.5 Reps
@7.5
2
Overhead Press (Barbell)
1 Set
2 Sets
8 Reps
6 Reps
3
Incline Bench Press (Barbell)
1 Set
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
5A
Chest Fly (Machine)
3 Sets
10 Reps
5B
Rear Delt Fly (Machine)
3 Sets
10 Reps
6A
Tricep Pushdown (Cable)
2 Sets
10 Reps
6B
Skull Crusher
3 Sets
10 Reps
Day 2
1
Lat Pulldown
3 Sets
8 Reps
2
Barbell Row
3 Sets
8 Reps
3
Face Pull
3 Sets
10 Reps
4
Bicep Curl (EZ Bar)
2 Sets
8 Reps
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
5 Reps
15 Reps
2
Shoulder Press (Machine)
3 Sets
10 Reps
3
Tricep Kickback
3 Sets
10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
20 Reps
5
Chest Press (Machine)
3 Sets
10 Reps
6
Skull Crusher
3 Sets
8 Reps
7
Front Raise
3 Sets
10 Reps
Day 4
1
Lat Pulldown (Single Arm)
3 Sets
12 Reps
2
Shrug (Barbell)
3 Sets
10 Reps
3
Bicep Curl (Cable)
3 Sets
10 Reps
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
5A
Spider Curl
3 Sets
10 Reps
5B
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 5
1
Shoulder Press (Machine)
3 Sets
8 Reps
2A
Incline Curl (Dumbbell)
3 Sets
10 Reps
2B
Spider Curl
3 Sets
10 Reps
3A
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
3B
Rear Delt Fly (Machine)
3 Sets
10 Reps
4A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
5
Shrug (Barbell)
3 Sets
10 Reps
6A
Face Pull
3 Sets
10 Reps
6B
Skull Crusher
3 Sets
8 Reps
7
Overhead Press (Barbell)
3 Sets
Day 1
1
Bench Press (Barbell)
1 Set
3.5 Reps
@7.5
2
Overhead Press (Barbell)
1 Set
2 Sets
8 Reps
6 Reps
3
Incline Bench Press (Barbell)
1 Set
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
5A
Chest Fly (Machine)
3 Sets
10 Reps
5B
Rear Delt Fly (Machine)
3 Sets
10 Reps
6A
Tricep Pushdown (Cable)
2 Sets
10 Reps
6B
Skull Crusher
3 Sets
10 Reps
Day 2
1
Lat Pulldown
3 Sets
8 Reps
2
Barbell Row
3 Sets
8 Reps
3
Face Pull
3 Sets
10 Reps
4
Bicep Curl (EZ Bar)
2 Sets
8 Reps
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
5 Reps
15 Reps
2
Shoulder Press (Machine)
3 Sets
10 Reps
3
Tricep Kickback
3 Sets
10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
20 Reps
5
Chest Press (Machine)
3 Sets
10 Reps
6
Skull Crusher
3 Sets
8 Reps
7
Front Raise
3 Sets
10 Reps
Day 4
1
Lat Pulldown (Single Arm)
3 Sets
12 Reps
2
Shrug (Barbell)
3 Sets
10 Reps
3
Bicep Curl (Cable)
3 Sets
10 Reps
4
Rear Delt Fly (Machine)
3 Sets
10 Reps
5A
Spider Curl
3 Sets
10 Reps
5B
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 5
1
Shoulder Press (Machine)
3 Sets
8 Reps
2A
Incline Curl (Dumbbell)
3 Sets
10 Reps
2B
Spider Curl
3 Sets
10 Reps
3A
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
3B
Rear Delt Fly (Machine)
3 Sets
10 Reps
4A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
5
Shrug (Barbell)
3 Sets
10 Reps
6A
Face Pull
3 Sets
10 Reps
6B
Skull Crusher
3 Sets
8 Reps
7
Overhead Press (Barbell)
3 Sets