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Silver Specialization

by Mihai J.
20 athletes joined

Program Description

A high volume program, full body, 4 days a week, with an emphasis on arms, shoulders, and back.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Dec 30, 2023 05:27
  • Last Edited
    Jun 18, 2025 08:20

Summary

Unlock your potential with the Silver Specialization program, a comprehensive 12-week journey designed for serious lifters looking to enhance their strength and muscle definition. Committing to four days a week, you'll engage in targeted supersets that challenge your upper and lower body, focusing on key movements like the Barbell Row and Bulgarian Split Squat. This program is perfect for building a well-rounded physique while maximizing your gym time. Get ready to elevate your training and achieve results that speak for themselves!
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-8 reps
-
1B
Standing Calf Raise
3
20-30 reps
-
2A
Squat (Barbell)
3
6-10 reps
-
2B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
3A
Chin-Up (Weighted)
3
4-6 reps
-
3B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
4A
Romanian Deadlift (Barbell)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
10-15 reps
-
5A
Chest Fly (Cable)
3
10-15 reps
-
5B
Bicep Curl (Dumbbell)
3
8-12 reps
-
6A
Pullover (Dumbbell)
3
10-15 reps
-
6B
Neck Curl
3
10-15 reps
-
6C
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-8 reps
-
1B
Standing Calf Raise
3
20-30 reps
-
2A
Squat (Barbell)
3
6-10 reps
-
2B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
3A
Chin-Up (Weighted)
3
4-6 reps
-
3B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
4A
Romanian Deadlift (Barbell)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
10-15 reps
-
5A
Chest Fly (Cable)
3
10-15 reps
-
5B
Bicep Curl (Dumbbell)
3
8-12 reps
-
6A
Pullover (Dumbbell)
3
10-15 reps
-
6B
Neck Curl
3
10-15 reps
-
6C
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-8 reps
-
1B
Standing Calf Raise
3
20-30 reps
-
2A
Squat (Barbell)
3
6-10 reps
-
2B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
3A
Chin-Up (Weighted)
3
4-6 reps
-
3B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
4A
Romanian Deadlift (Barbell)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
10-15 reps
-
5A
Chest Fly (Cable)
3
10-15 reps
-
5B
Bicep Curl (Dumbbell)
3
8-12 reps
-
6A
Pullover (Dumbbell)
3
10-15 reps
-
6B
Neck Curl
3
10-15 reps
-
6C
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-8 reps
-
1B
Standing Calf Raise
3
20-30 reps
-
2A
Squat (Barbell)
3
6-10 reps
-
2B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
3A
Chin-Up (Weighted)
3
4-6 reps
-
3B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
4A
Romanian Deadlift (Barbell)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
10-15 reps
-
5A
Chest Fly (Cable)
3
10-15 reps
-
5B
Bicep Curl (Dumbbell)
3
8-12 reps
-
6A
Pullover (Dumbbell)
3
10-15 reps
-
6B
Neck Curl
3
10-15 reps
-
6C
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-8 reps
-
1B
Standing Calf Raise
3
20-30 reps
-
2A
Squat (Barbell)
3
6-10 reps
-
2B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
3A
Chin-Up (Weighted)
3
4-6 reps
-
3B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
4A
Romanian Deadlift (Barbell)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
10-15 reps
-
5A
Chest Fly (Cable)
3
10-15 reps
-
5B
Bicep Curl (Dumbbell)
3
8-12 reps
-
6A
Pullover (Dumbbell)
3
10-15 reps
-
6B
Neck Curl
3
10-15 reps
-
6C
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-8 reps
-
1B
Standing Calf Raise
3
20-30 reps
-
2A
Squat (Barbell)
3
6-10 reps
-
2B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
3A
Chin-Up (Weighted)
3
4-6 reps
-
3B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
4A
Romanian Deadlift (Barbell)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
10-15 reps
-
5A
Chest Fly (Cable)
3
10-15 reps
-
5B
Bicep Curl (Dumbbell)
3
8-12 reps
-
6A
Pullover (Dumbbell)
3
10-15 reps
-
6B
Neck Curl
3
10-15 reps
-
6C
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-8 reps
-
1B
Standing Calf Raise
3
20-30 reps
-
2A
Squat (Barbell)
3
6-10 reps
-
2B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
3A
Chin-Up (Weighted)
3
4-6 reps
-
3B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
4A
Romanian Deadlift (Barbell)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
10-15 reps
-
5A
Chest Fly (Cable)
3
10-15 reps
-
5B
Bicep Curl (Dumbbell)
3
8-12 reps
-
6A
Pullover (Dumbbell)
3
10-15 reps
-
6B
Neck Curl
3
10-15 reps
-
6C
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-8 reps
-
1B
Standing Calf Raise
3
20-30 reps
-
2A
Squat (Barbell)
3
6-10 reps
-
2B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
3A
Chin-Up (Weighted)
3
4-6 reps
-
3B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
4A
Romanian Deadlift (Barbell)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
10-15 reps
-
5A
Chest Fly (Cable)
3
10-15 reps
-
5B
Bicep Curl (Dumbbell)
3
8-12 reps
-
6A
Pullover (Dumbbell)
3
10-15 reps
-
6B
Neck Curl
3
10-15 reps
-
6C
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-8 reps
-
1B
Standing Calf Raise
3
20-30 reps
-
2A
Squat (Barbell)
3
6-10 reps
-
2B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
3A
Chin-Up (Weighted)
3
4-6 reps
-
3B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
4A
Romanian Deadlift (Barbell)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
10-15 reps
-
5A
Chest Fly (Cable)
3
10-15 reps
-
5B
Bicep Curl (Dumbbell)
3
8-12 reps
-
6A
Pullover (Dumbbell)
3
10-15 reps
-
6B
Neck Curl
3
10-15 reps
-
6C
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-8 reps
-
1B
Standing Calf Raise
3
20-30 reps
-
2A
Squat (Barbell)
3
6-10 reps
-
2B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
3A
Chin-Up (Weighted)
3
4-6 reps
-
3B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
4A
Romanian Deadlift (Barbell)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
10-15 reps
-
5A
Chest Fly (Cable)
3
10-15 reps
-
5B
Bicep Curl (Dumbbell)
3
8-12 reps
-
6A
Pullover (Dumbbell)
3
10-15 reps
-
6B
Neck Curl
3
10-15 reps
-
6C
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-8 reps
-
1B
Standing Calf Raise
3
20-30 reps
-
2A
Squat (Barbell)
3
6-10 reps
-
2B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
3A
Chin-Up (Weighted)
3
4-6 reps
-
3B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
4A
Romanian Deadlift (Barbell)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
10-15 reps
-
5A
Chest Fly (Cable)
3
10-15 reps
-
5B
Bicep Curl (Dumbbell)
3
8-12 reps
-
6A
Pullover (Dumbbell)
3
10-15 reps
-
6B
Neck Curl
3
10-15 reps
-
6C
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-8 reps
-
1B
Standing Calf Raise
3
20-30 reps
-
2A
Squat (Barbell)
3
6-10 reps
-
2B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
3A
Chin-Up (Weighted)
3
4-6 reps
-
3B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
4A
Romanian Deadlift (Barbell)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
10-15 reps
-
5A
Chest Fly (Cable)
3
10-15 reps
-
5B
Bicep Curl (Dumbbell)
3
8-12 reps
-
6A
Pullover (Dumbbell)
3
10-15 reps
-
6B
Neck Curl
3
10-15 reps
-
6C
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-10 reps
-
1B
Power Shrug
3
15-20 reps
-
1C
Standing Calf Raise
3
20-30 reps
-
2A
Lying Leg Curl
3
10-15 reps
-
2B
Hammer Curl
3
10-20 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
8-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
4B
Decline Crunch (Weighted)
3
10-15 reps
-
4C
Neck Curl
3
10-15 reps
-
5A
Tricep Cable Kickback
4
15-20 reps
-
5B
One Arm Lateral Raise (Cable)
4
10-20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-10 reps
-
1B
Power Shrug
3
15-20 reps
-
1C
Standing Calf Raise
3
20-30 reps
-
2A
Lying Leg Curl
3
10-15 reps
-
2B
Hammer Curl
3
10-20 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
8-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
4B
Decline Crunch (Weighted)
3
10-15 reps
-
4C
Neck Curl
3
10-15 reps
-
5A
Tricep Cable Kickback
4
15-20 reps
-
5B
One Arm Lateral Raise (Cable)
4
10-20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-10 reps
-
1B
Power Shrug
3
15-20 reps
-
1C
Standing Calf Raise
3
20-30 reps
-
2A
Lying Leg Curl
3
10-15 reps
-
2B
Hammer Curl
3
10-20 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
8-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
4B
Decline Crunch (Weighted)
3
10-15 reps
-
4C
Neck Curl
3
10-15 reps
-
5A
Tricep Cable Kickback
4
15-20 reps
-
5B
One Arm Lateral Raise (Cable)
4
10-20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-10 reps
-
1B
Power Shrug
3
15-20 reps
-
1C
Standing Calf Raise
3
20-30 reps
-
2A
Lying Leg Curl
3
10-15 reps
-
2B
Hammer Curl
3
10-20 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
8-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
4B
Decline Crunch (Weighted)
3
10-15 reps
-
4C
Neck Curl
3
10-15 reps
-
5A
Tricep Cable Kickback
4
15-20 reps
-
5B
One Arm Lateral Raise (Cable)
4
10-20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-10 reps
-
1B
Power Shrug
3
15-20 reps
-
1C
Standing Calf Raise
3
20-30 reps
-
2A
Lying Leg Curl
3
10-15 reps
-
2B
Hammer Curl
3
10-20 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
8-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
4B
Decline Crunch (Weighted)
3
10-15 reps
-
4C
Neck Curl
3
10-15 reps
-
5A
Tricep Cable Kickback
4
15-20 reps
-
5B
One Arm Lateral Raise (Cable)
4
10-20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-10 reps
-
1B
Power Shrug
3
15-20 reps
-
1C
Standing Calf Raise
3
20-30 reps
-
2A
Lying Leg Curl
3
10-15 reps
-
2B
Hammer Curl
3
10-20 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
8-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
4B
Decline Crunch (Weighted)
3
10-15 reps
-
4C
Neck Curl
3
10-15 reps
-
5A
Tricep Cable Kickback
4
15-20 reps
-
5B
One Arm Lateral Raise (Cable)
4
10-20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-10 reps
-
1B
Power Shrug
3
15-20 reps
-
1C
Standing Calf Raise
3
20-30 reps
-
2A
Lying Leg Curl
3
10-15 reps
-
2B
Hammer Curl
3
10-20 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
8-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
4B
Decline Crunch (Weighted)
3
10-15 reps
-
4C
Neck Curl
3
10-15 reps
-
5A
Tricep Cable Kickback
4
15-20 reps
-
5B
One Arm Lateral Raise (Cable)
4
10-20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-10 reps
-
1B
Power Shrug
3
15-20 reps
-
1C
Standing Calf Raise
3
20-30 reps
-
2A
Lying Leg Curl
3
10-15 reps
-
2B
Hammer Curl
3
10-20 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
8-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
4B
Decline Crunch (Weighted)
3
10-15 reps
-
4C
Neck Curl
3
10-15 reps
-
5A
Tricep Cable Kickback
4
15-20 reps
-
5B
One Arm Lateral Raise (Cable)
4
10-20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-10 reps
-
1B
Power Shrug
3
15-20 reps
-
1C
Standing Calf Raise
3
20-30 reps
-
2A
Lying Leg Curl
3
10-15 reps
-
2B
Hammer Curl
3
10-20 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
8-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
4B
Decline Crunch (Weighted)
3
10-15 reps
-
4C
Neck Curl
3
10-15 reps
-
5A
Tricep Cable Kickback
4
15-20 reps
-
5B
One Arm Lateral Raise (Cable)
4
10-20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-10 reps
-
1B
Power Shrug
3
15-20 reps
-
1C
Standing Calf Raise
3
20-30 reps
-
2A
Lying Leg Curl
3
10-15 reps
-
2B
Hammer Curl
3
10-20 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
8-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
4B
Decline Crunch (Weighted)
3
10-15 reps
-
4C
Neck Curl
3
10-15 reps
-
5A
Tricep Cable Kickback
4
15-20 reps
-
5B
One Arm Lateral Raise (Cable)
4
10-20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-10 reps
-
1B
Power Shrug
3
15-20 reps
-
1C
Standing Calf Raise
3
20-30 reps
-
2A
Lying Leg Curl
3
10-15 reps
-
2B
Hammer Curl
3
10-20 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
8-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
4B
Decline Crunch (Weighted)
3
10-15 reps
-
4C
Neck Curl
3
10-15 reps
-
5A
Tricep Cable Kickback
4
15-20 reps
-
5B
One Arm Lateral Raise (Cable)
4
10-20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-10 reps
-
1B
Power Shrug
3
15-20 reps
-
1C
Standing Calf Raise
3
20-30 reps
-
2A
Lying Leg Curl
3
10-15 reps
-
2B
Hammer Curl
3
10-20 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
8-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
4B
Decline Crunch (Weighted)
3
10-15 reps
-
4C
Neck Curl
3
10-15 reps
-
5A
Tricep Cable Kickback
4
15-20 reps
-
5B
One Arm Lateral Raise (Cable)
4
10-20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
15-30 reps
-
2A
Overhead Press (Barbell)
3
8-12 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
2C
Standing Calf Raise
3
20-30 reps
-
3A
Romanian Deadlift (Dumbbell)
3
12-20 reps
-
3B
Dip (Bodyweight)
3
15-30 reps
-
4A
Pull-Up (Weighted)
3
6-10 reps
-
4B
Pullover (Dumbbell)
3
10-15 reps
-
4C
Neck Curl
3
10-15 reps
-
5A
Leg Extension
4
10-15 reps
-
5B
Seated Wide-Grip Row (Cable)
4
10-15 reps
-
6A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6B
Cable Crunch
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
15-30 reps
-
2A
Overhead Press (Barbell)
3
8-12 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
2C
Standing Calf Raise
3
20-30 reps
-
3A
Romanian Deadlift (Dumbbell)
3
12-20 reps
-
3B
Dip (Bodyweight)
3
15-30 reps
-
4A
Pull-Up (Weighted)
3
6-10 reps
-
4B
Pullover (Dumbbell)
3
10-15 reps
-
4C
Neck Curl
3
10-15 reps
-
5A
Leg Extension
4
10-15 reps
-
5B
Seated Wide-Grip Row (Cable)
4
10-15 reps
-
6A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6B
Cable Crunch
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
15-30 reps
-
2A
Overhead Press (Barbell)
3
8-12 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
2C
Standing Calf Raise
3
20-30 reps
-
3A
Romanian Deadlift (Dumbbell)
3
12-20 reps
-
3B
Dip (Bodyweight)
3
15-30 reps
-
4A
Pull-Up (Weighted)
3
6-10 reps
-
4B
Pullover (Dumbbell)
3
10-15 reps
-
4C
Neck Curl
3
10-15 reps
-
5A
Leg Extension
4
10-15 reps
-
5B
Seated Wide-Grip Row (Cable)
4
10-15 reps
-
6A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6B
Cable Crunch
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
15-30 reps
-
2A
Overhead Press (Barbell)
3
8-12 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
2C
Standing Calf Raise
3
20-30 reps
-
3A
Romanian Deadlift (Dumbbell)
3
12-20 reps
-
3B
Dip (Bodyweight)
3
15-30 reps
-
4A
Pull-Up (Weighted)
3
6-10 reps
-
4B
Pullover (Dumbbell)
3
10-15 reps
-
4C
Neck Curl
3
10-15 reps
-
5A
Leg Extension
4
10-15 reps
-
5B
Seated Wide-Grip Row (Cable)
4
10-15 reps
-
6A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6B
Cable Crunch
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
15-30 reps
-
2A
Overhead Press (Barbell)
3
8-12 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
2C
Standing Calf Raise
3
20-30 reps
-
3A
Romanian Deadlift (Dumbbell)
3
12-20 reps
-
3B
Dip (Bodyweight)
3
15-30 reps
-
4A
Pull-Up (Weighted)
3
6-10 reps
-
4B
Pullover (Dumbbell)
3
10-15 reps
-
4C
Neck Curl
3
10-15 reps
-
5A
Leg Extension
4
10-15 reps
-
5B
Seated Wide-Grip Row (Cable)
4
10-15 reps
-
6A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6B
Cable Crunch
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
15-30 reps
-
2A
Overhead Press (Barbell)
3
8-12 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
2C
Standing Calf Raise
3
20-30 reps
-
3A
Romanian Deadlift (Dumbbell)
3
12-20 reps
-
3B
Dip (Bodyweight)
3
15-30 reps
-
4A
Pull-Up (Weighted)
3
6-10 reps
-
4B
Pullover (Dumbbell)
3
10-15 reps
-
4C
Neck Curl
3
10-15 reps
-
5A
Leg Extension
4
10-15 reps
-
5B
Seated Wide-Grip Row (Cable)
4
10-15 reps
-
6A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6B
Cable Crunch
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
15-30 reps
-
2A
Overhead Press (Barbell)
3
8-12 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
2C
Standing Calf Raise
3
20-30 reps
-
3A
Romanian Deadlift (Dumbbell)
3
12-20 reps
-
3B
Dip (Bodyweight)
3
15-30 reps
-
4A
Pull-Up (Weighted)
3
6-10 reps
-
4B
Pullover (Dumbbell)
3
10-15 reps
-
4C
Neck Curl
3
10-15 reps
-
5A
Leg Extension
4
10-15 reps
-
5B
Seated Wide-Grip Row (Cable)
4
10-15 reps
-
6A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6B
Cable Crunch
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
15-30 reps
-
2A
Overhead Press (Barbell)
3
8-12 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
2C
Standing Calf Raise
3
20-30 reps
-
3A
Romanian Deadlift (Dumbbell)
3
12-20 reps
-
3B
Dip (Bodyweight)
3
15-30 reps
-
4A
Pull-Up (Weighted)
3
6-10 reps
-
4B
Pullover (Dumbbell)
3
10-15 reps
-
4C
Neck Curl
3
10-15 reps
-
5A
Leg Extension
4
10-15 reps
-
5B
Seated Wide-Grip Row (Cable)
4
10-15 reps
-
6A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6B
Cable Crunch
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
15-30 reps
-
2A
Overhead Press (Barbell)
3
8-12 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
2C
Standing Calf Raise
3
20-30 reps
-
3A
Romanian Deadlift (Dumbbell)
3
12-20 reps
-
3B
Dip (Bodyweight)
3
15-30 reps
-
4A
Pull-Up (Weighted)
3
6-10 reps
-
4B
Pullover (Dumbbell)
3
10-15 reps
-
4C
Neck Curl
3
10-15 reps
-
5A
Leg Extension
4
10-15 reps
-
5B
Seated Wide-Grip Row (Cable)
4
10-15 reps
-
6A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6B
Cable Crunch
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
15-30 reps
-
2A
Overhead Press (Barbell)
3
8-12 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
2C
Standing Calf Raise
3
20-30 reps
-
3A
Romanian Deadlift (Dumbbell)
3
12-20 reps
-
3B
Dip (Bodyweight)
3
15-30 reps
-
4A
Pull-Up (Weighted)
3
6-10 reps
-
4B
Pullover (Dumbbell)
3
10-15 reps
-
4C
Neck Curl
3
10-15 reps
-
5A
Leg Extension
4
10-15 reps
-
5B
Seated Wide-Grip Row (Cable)
4
10-15 reps
-
6A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6B
Cable Crunch
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
15-30 reps
-
2A
Overhead Press (Barbell)
3
8-12 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
2C
Standing Calf Raise
3
20-30 reps
-
3A
Romanian Deadlift (Dumbbell)
3
12-20 reps
-
3B
Dip (Bodyweight)
3
15-30 reps
-
4A
Pull-Up (Weighted)
3
6-10 reps
-
4B
Pullover (Dumbbell)
3
10-15 reps
-
4C
Neck Curl
3
10-15 reps
-
5A
Leg Extension
4
10-15 reps
-
5B
Seated Wide-Grip Row (Cable)
4
10-15 reps
-
6A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6B
Cable Crunch
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
15-30 reps
-
2A
Overhead Press (Barbell)
3
8-12 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
2C
Standing Calf Raise
3
20-30 reps
-
3A
Romanian Deadlift (Dumbbell)
3
12-20 reps
-
3B
Dip (Bodyweight)
3
15-30 reps
-
4A
Pull-Up (Weighted)
3
6-10 reps
-
4B
Pullover (Dumbbell)
3
10-15 reps
-
4C
Neck Curl
3
10-15 reps
-
5A
Leg Extension
4
10-15 reps
-
5B
Seated Wide-Grip Row (Cable)
4
10-15 reps
-
6A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6B
Cable Crunch
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Back Extension
3
10-15 reps
-
1B
Standing Calf Raise
3
20-30 reps
-
2A
V-Bar Lat Pulldown
3
8-12 reps
-
2B
Single Arm Cable Row
3
10-15 reps
-
3
Hammer Curl
3
10-20 reps
-
4A
Tricep Cable Kickback
4
10-15 reps
-
4B
One Arm Lateral Raise (Cable)
4
10-15 reps
-
5
Preacher Curl (Barbell)
4
10-15 reps
-
6A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6B
Cable Crunch
3
10-15 reps
-
7A
Incline Curl (Dumbbell)
3
8-12 reps
-
7B
Neck Curl
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Back Extension
3
10-15 reps
-
1B
Standing Calf Raise
3
20-30 reps
-
2A
V-Bar Lat Pulldown
3
8-12 reps
-
2B
Single Arm Cable Row
3
10-15 reps
-
3
Hammer Curl
3
10-20 reps
-
4A
Tricep Cable Kickback
4
10-15 reps
-
4B
One Arm Lateral Raise (Cable)
4
10-15 reps
-
5
Preacher Curl (Barbell)
4
10-15 reps
-
6A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6B
Cable Crunch
3
10-15 reps
-
7A
Incline Curl (Dumbbell)
3
8-12 reps
-
7B
Neck Curl
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Back Extension
3
10-15 reps
-
1B
Standing Calf Raise
3
20-30 reps
-
2A
V-Bar Lat Pulldown
3
8-12 reps
-
2B
Single Arm Cable Row
3
10-15 reps
-
3
Hammer Curl
3
10-20 reps
-
4A
Tricep Cable Kickback
4
10-15 reps
-
4B
One Arm Lateral Raise (Cable)
4
10-15 reps
-
5
Preacher Curl (Barbell)
4
10-15 reps
-
6A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6B
Cable Crunch
3
10-15 reps
-
7A
Incline Curl (Dumbbell)
3
8-12 reps
-
7B
Neck Curl
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Back Extension
3
10-15 reps
-
1B
Standing Calf Raise
3
20-30 reps
-
2A
V-Bar Lat Pulldown
3
8-12 reps
-
2B
Single Arm Cable Row
3
10-15 reps
-
3
Hammer Curl
3
10-20 reps
-
4A
Tricep Cable Kickback
4
10-15 reps
-
4B
One Arm Lateral Raise (Cable)
4
10-15 reps
-
5
Preacher Curl (Barbell)
4
10-15 reps
-
6A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6B
Cable Crunch
3
10-15 reps
-
7A
Incline Curl (Dumbbell)
3
8-12 reps
-
7B
Neck Curl
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Back Extension
3
10-15 reps
-
1B
Standing Calf Raise
3
20-30 reps
-
2A
V-Bar Lat Pulldown
3
8-12 reps
-
2B
Single Arm Cable Row
3
10-15 reps
-
3
Hammer Curl
3
10-20 reps
-
4A
Tricep Cable Kickback
4
10-15 reps
-
4B
One Arm Lateral Raise (Cable)
4
10-15 reps
-
5
Preacher Curl (Barbell)
4
10-15 reps
-
6A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6B
Cable Crunch
3
10-15 reps
-
7A
Incline Curl (Dumbbell)
3
8-12 reps
-
7B
Neck Curl
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Back Extension
3
10-15 reps
-
1B
Standing Calf Raise
3
20-30 reps
-
2A
V-Bar Lat Pulldown
3
8-12 reps
-
2B
Single Arm Cable Row
3
10-15 reps
-
3
Hammer Curl
3
10-20 reps
-
4A
Tricep Cable Kickback
4
10-15 reps
-
4B
One Arm Lateral Raise (Cable)
4
10-15 reps
-
5
Preacher Curl (Barbell)
4
10-15 reps
-
6A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6B
Cable Crunch
3
10-15 reps
-
7A
Incline Curl (Dumbbell)
3
8-12 reps
-
7B
Neck Curl
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Back Extension
3
10-15 reps
-
1B
Standing Calf Raise
3
20-30 reps
-
2A
V-Bar Lat Pulldown
3
8-12 reps
-
2B
Single Arm Cable Row
3
10-15 reps
-
3
Hammer Curl
3
10-20 reps
-
4A
Tricep Cable Kickback
4
10-15 reps
-
4B
One Arm Lateral Raise (Cable)
4
10-15 reps
-
5
Preacher Curl (Barbell)
4
10-15 reps
-
6A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6B
Cable Crunch
3
10-15 reps
-
7A
Incline Curl (Dumbbell)
3
8-12 reps
-
7B
Neck Curl
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Back Extension
3
10-15 reps
-
1B
Standing Calf Raise
3
20-30 reps
-
2A
V-Bar Lat Pulldown
3
8-12 reps
-
2B
Single Arm Cable Row
3
10-15 reps
-
3
Hammer Curl
3
10-20 reps
-
4A
Tricep Cable Kickback
4
10-15 reps
-
4B
One Arm Lateral Raise (Cable)
4
10-15 reps
-
5
Preacher Curl (Barbell)
4
10-15 reps
-
6A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6B
Cable Crunch
3
10-15 reps
-
7A
Incline Curl (Dumbbell)
3
8-12 reps
-
7B
Neck Curl
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Back Extension
3
10-15 reps
-
1B
Standing Calf Raise
3
20-30 reps
-
2A
V-Bar Lat Pulldown
3
8-12 reps
-
2B
Single Arm Cable Row
3
10-15 reps
-
3
Hammer Curl
3
10-20 reps
-
4A
Tricep Cable Kickback
4
10-15 reps
-
4B
One Arm Lateral Raise (Cable)
4
10-15 reps
-
5
Preacher Curl (Barbell)
4
10-15 reps
-
6A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6B
Cable Crunch
3
10-15 reps
-
7A
Incline Curl (Dumbbell)
3
8-12 reps
-
7B
Neck Curl
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Back Extension
3
10-15 reps
-
1B
Standing Calf Raise
3
20-30 reps
-
2A
V-Bar Lat Pulldown
3
8-12 reps
-
2B
Single Arm Cable Row
3
10-15 reps
-
3
Hammer Curl
3
10-20 reps
-
4A
Tricep Cable Kickback
4
10-15 reps
-
4B
One Arm Lateral Raise (Cable)
4
10-15 reps
-
5
Preacher Curl (Barbell)
4
10-15 reps
-
6A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6B
Cable Crunch
3
10-15 reps
-
7A
Incline Curl (Dumbbell)
3
8-12 reps
-
7B
Neck Curl
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Back Extension
3
10-15 reps
-
1B
Standing Calf Raise
3
20-30 reps
-
2A
V-Bar Lat Pulldown
3
8-12 reps
-
2B
Single Arm Cable Row
3
10-15 reps
-
3
Hammer Curl
3
10-20 reps
-
4A
Tricep Cable Kickback
4
10-15 reps
-
4B
One Arm Lateral Raise (Cable)
4
10-15 reps
-
5
Preacher Curl (Barbell)
4
10-15 reps
-
6A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6B
Cable Crunch
3
10-15 reps
-
7A
Incline Curl (Dumbbell)
3
8-12 reps
-
7B
Neck Curl
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Back Extension
3
10-15 reps
-
1B
Standing Calf Raise
3
20-30 reps
-
2A
V-Bar Lat Pulldown
3
8-12 reps
-
2B
Single Arm Cable Row
3
10-15 reps
-
3
Hammer Curl
3
10-20 reps
-
4A
Tricep Cable Kickback
4
10-15 reps
-
4B
One Arm Lateral Raise (Cable)
4
10-15 reps
-
5
Preacher Curl (Barbell)
4
10-15 reps
-
6A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6B
Cable Crunch
3
10-15 reps
-
7A
Incline Curl (Dumbbell)
3
8-12 reps
-
7B
Neck Curl
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
6-8 reps
-
1B
Standing Calf Raise
3
20-30 reps
-
2A
Squat (Barbell)
3
6-10 reps
-
2B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
3A
Chin-Up (Weighted)
3
4-6 reps
-
3B
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
4A
Romanian Deadlift (Barbell)
3
8-12 reps
-
4B
Lateral Raise (Dumbbell)
3
10-15 reps
-
5A
Chest Fly (Cable)
3
10-15 reps
-
5B
Bicep Curl (Dumbbell)
3
8-12 reps
-
6A
Pullover (Dumbbell)
3
10-15 reps
-
6B
Neck Curl
3
10-15 reps
-
6C
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
3
6-10 reps
-
1B
Power Shrug
3
15-20 reps
-
1C
Standing Calf Raise
3
20-30 reps
-
2A
Lying Leg Curl
3
10-15 reps
-
2B
Hammer Curl
3
10-20 reps
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
8-12 reps
-
4A
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
-
4B
Decline Crunch (Weighted)
3
10-15 reps
-
4C
Neck Curl
3
10-15 reps
-
5A
Tricep Cable Kickback
4
15-20 reps
-
5B
One Arm Lateral Raise (Cable)
4
10-20 reps
-
6
Overhead Tricep Extension (Cable)
3
10-15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
4
15-30 reps
-
2A
Overhead Press (Barbell)
3
8-12 reps
-
2B
Bicep Curl (Dumbbell)
3
8-12 reps
-
2C
Standing Calf Raise
3
20-30 reps
-
3A
Romanian Deadlift (Dumbbell)
3
12-20 reps
-
3B
Dip (Bodyweight)
3
15-30 reps
-
4A
Pull-Up (Weighted)
3
6-10 reps
-
4B
Pullover (Dumbbell)
3
10-15 reps
-
4C
Neck Curl
3
10-15 reps
-
5A
Leg Extension
4
10-15 reps
-
5B
Seated Wide-Grip Row (Cable)
4
10-15 reps
-
6A
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6B
Cable Crunch
3
10-15 reps
-
Day 8
#
Exercise
Sets
Reps
Intensity
1A
Back Extension
3
10-15 reps
-
1B
Standing Calf Raise
3
20-30 reps
-
2A
V-Bar Lat Pulldown
3
8-12 reps
-
2B
Single Arm Cable Row
3
10-15 reps
-
3
Hammer Curl
3
10-20 reps
-
4A
Tricep Cable Kickback
4
10-15 reps
-
4B
One Arm Lateral Raise (Cable)
4
10-15 reps
-
5
Preacher Curl (Barbell)
4
10-15 reps
-
6A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
6B
Cable Crunch
3
10-15 reps
-
7A
Incline Curl (Dumbbell)
3
8-12 reps
-
7B
Neck Curl
3
10-20 reps
-
Week 1
1 / 12 Weeks
Day 2
1A
Barbell Row
3 Sets
6-10 Reps
-
1B
Power Shrug
3 Sets
15-20 Reps
-
1C
Standing Calf Raise
3 Sets
20-30 Reps
-
2A
Lying Leg Curl
3 Sets
10-15 Reps
-
2B
Hammer Curl
3 Sets
10-20 Reps
-
3A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
4A
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
-
4B
Decline Crunch (Weighted)
3 Sets
10-15 Reps
-
4C
Neck Curl
3 Sets
10-15 Reps
-
5A
Tricep Cable Kickback
4 Sets
15-20 Reps
-
5B
One Arm Lateral Raise (Cable)
4 Sets
10-20 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
-
Day 3
1
Reverse Pec Deck
4 Sets
15-30 Reps
-
2A
Overhead Press (Barbell)
3 Sets
8-12 Reps
-
2B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
2C
Standing Calf Raise
3 Sets
20-30 Reps
-
3A
Romanian Deadlift (Dumbbell)
3 Sets
12-20 Reps
-
3B
Dip (Bodyweight)
3 Sets
15-30 Reps
-
4A
Pull-Up (Weighted)
3 Sets
6-10 Reps
-
4B
Pullover (Dumbbell)
3 Sets
10-15 Reps
-
4C
Neck Curl
3 Sets
10-15 Reps
-
5A
Leg Extension
4 Sets
10-15 Reps
-
5B
Seated Wide-Grip Row (Cable)
4 Sets
10-15 Reps
-
6A
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
-
6B
Cable Crunch
3 Sets
10-15 Reps
-
Day 4
1A
Back Extension
3 Sets
10-15 Reps
-
1B
Standing Calf Raise
3 Sets
20-30 Reps
-
2A
V-Bar Lat Pulldown
3 Sets
8-12 Reps
-
2B
Single Arm Cable Row
3 Sets
10-15 Reps
-
3
Hammer Curl
3 Sets
10-20 Reps
-
4A
Tricep Cable Kickback
4 Sets
10-15 Reps
-
4B
One Arm Lateral Raise (Cable)
4 Sets
10-15 Reps
-
5
Preacher Curl (Barbell)
4 Sets
10-15 Reps
-
6A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
6B
Cable Crunch
3 Sets
10-15 Reps
-
7A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
7B
Neck Curl
3 Sets
10-20 Reps
-
Day 1
1A
Overhead Press (Barbell)
3 Sets
6-8 Reps
-
1B
Standing Calf Raise
3 Sets
20-30 Reps
-
2A
Squat (Barbell)
3 Sets
6-10 Reps
-
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
3A
Chin-Up (Weighted)
3 Sets
4-6 Reps
-
3B
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
4A
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
4B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
5A
Chest Fly (Cable)
3 Sets
10-15 Reps
-
5B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
6A
Pullover (Dumbbell)
3 Sets
10-15 Reps
-
6B
Neck Curl
3 Sets
10-15 Reps
-
6C
Knee Raise (Captain's Chair)
3 Sets
AMRAP
-