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Simple 3 days

by Anonymous
2 athletes joined

Program Description

Arms and shoulders

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    30 minutes
  • Created
    Jan 10, 2024 06:42
  • Last Edited
    May 08, 2024 01:03
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
2
AMRAP
1B
Seated Triceps Pushdown
2
AMRAP
2A
Cable Chest Press
3
AMRAP
2B
Ring Row
3
AMRAP
3
Cable Crunch
2
AMRAP
4
Glute Bridge (Barbell)
2
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
2
AMRAP
1B
Seated Triceps Pushdown
2
AMRAP
2A
Cable Chest Press
3
AMRAP
2B
Ring Row
3
AMRAP
3
Cable Crunch
2
AMRAP
4
Glute Bridge (Barbell)
2
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
2
AMRAP
1B
Seated Triceps Pushdown
2
AMRAP
2A
Cable Chest Press
3
AMRAP
2B
Ring Row
3
AMRAP
3
Cable Crunch
2
AMRAP
4
Glute Bridge (Barbell)
2
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
2
AMRAP
1B
Seated Triceps Pushdown
2
AMRAP
2A
Cable Chest Press
3
AMRAP
2B
Ring Row
3
AMRAP
3
Cable Crunch
2
AMRAP
4
Glute Bridge (Barbell)
2
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
2
AMRAP
1B
Seated Triceps Pushdown
2
AMRAP
2A
Cable Chest Press
3
AMRAP
2B
Ring Row
3
AMRAP
3
Cable Crunch
2
AMRAP
4
Glute Bridge (Barbell)
2
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Cable)
2
AMRAP
1B
Seated Triceps Pushdown
2
AMRAP
2A
Cable Chest Press
3
AMRAP
2B
Ring Row
3
AMRAP
3
Cable Crunch
2
AMRAP
4
Glute Bridge (Barbell)
2
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
AMRAP
1B
Skull Crusher
2
AMRAP
2A
Face Pull
3
AMRAP
2B
Bench Press (Smith Machine)
3
6-10 reps
2C
Lat Pulldown
3
6-10 reps
3A
Lunge (Dumbbell)
2
8-12 reps
3B
Kettlebell Swing
2
8-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
AMRAP
1B
Skull Crusher
2
AMRAP
2A
Face Pull
3
AMRAP
2B
Bench Press (Smith Machine)
3
6-10 reps
2C
Lat Pulldown
3
6-10 reps
3A
Lunge (Dumbbell)
2
8-12 reps
3B
Kettlebell Swing
2
8-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
AMRAP
1B
Skull Crusher
2
AMRAP
2A
Face Pull
3
AMRAP
2B
Bench Press (Smith Machine)
3
6-10 reps
2C
Lat Pulldown
3
6-10 reps
3A
Lunge (Dumbbell)
2
8-12 reps
3B
Kettlebell Swing
2
8-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
AMRAP
1B
Skull Crusher
2
AMRAP
2A
Face Pull
3
AMRAP
2B
Bench Press (Smith Machine)
3
6-10 reps
2C
Lat Pulldown
3
6-10 reps
3A
Lunge (Dumbbell)
2
8-12 reps
3B
Kettlebell Swing
2
8-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
AMRAP
1B
Skull Crusher
2
AMRAP
2A
Face Pull
3
AMRAP
2B
Bench Press (Smith Machine)
3
6-10 reps
2C
Lat Pulldown
3
6-10 reps
3A
Lunge (Dumbbell)
2
8-12 reps
3B
Kettlebell Swing
2
8-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
2
AMRAP
1B
Skull Crusher
2
AMRAP
2A
Face Pull
3
AMRAP
2B
Bench Press (Smith Machine)
3
6-10 reps
2C
Lat Pulldown
3
6-10 reps
3A
Lunge (Dumbbell)
2
8-12 reps
3B
Kettlebell Swing
2
8-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Ups
2
AMRAP
1B
Hammer Curl
2
AMRAP
1C
Tricep Pushdown (Cable)
2
AMRAP
2A
Cable Chest Press
2
AMRAP
2B
Glute Bridge (Barbell)
2
AMRAP
3A
Lat Pulldown
2
AMRAP
3B
Cable Crunch
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Ups
2
AMRAP
1B
Hammer Curl
2
AMRAP
1C
Tricep Pushdown (Cable)
2
AMRAP
2A
Cable Chest Press
2
AMRAP
2B
Glute Bridge (Barbell)
2
AMRAP
3A
Lat Pulldown
2
AMRAP
3B
Cable Crunch
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Ups
2
AMRAP
1B
Hammer Curl
2
AMRAP
1C
Tricep Pushdown (Cable)
2
AMRAP
2A
Cable Chest Press
2
AMRAP
2B
Glute Bridge (Barbell)
2
AMRAP
3A
Lat Pulldown
2
AMRAP
3B
Cable Crunch
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Ups
2
AMRAP
1B
Hammer Curl
2
AMRAP
1C
Tricep Pushdown (Cable)
2
AMRAP
2A
Cable Chest Press
2
AMRAP
2B
Glute Bridge (Barbell)
2
AMRAP
3A
Lat Pulldown
2
AMRAP
3B
Cable Crunch
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Ups
2
AMRAP
1B
Hammer Curl
2
AMRAP
1C
Tricep Pushdown (Cable)
2
AMRAP
2A
Cable Chest Press
2
AMRAP
2B
Glute Bridge (Barbell)
2
AMRAP
3A
Lat Pulldown
2
AMRAP
3B
Cable Crunch
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Ups
2
AMRAP
1B
Hammer Curl
2
AMRAP
1C
Tricep Pushdown (Cable)
2
AMRAP
2A
Cable Chest Press
2
AMRAP
2B
Glute Bridge (Barbell)
2
AMRAP
3A
Lat Pulldown
2
AMRAP
3B
Cable Crunch
2
AMRAP
Week 1
1 / 6 Weeks
Day 1
1A
Bicep Curl (Cable)
2 Sets
AMRAP
1B
Seated Triceps Pushdown
2 Sets
AMRAP
2A
Cable Chest Press
3 Sets
AMRAP
2B
Ring Row
3 Sets
AMRAP
3
Cable Crunch
2 Sets
AMRAP
4
Glute Bridge (Barbell)
2 Sets
AMRAP
Day 2
1A
Bicep Curl (EZ Bar)
2 Sets
AMRAP
1B
Skull Crusher
2 Sets
AMRAP
2A
Face Pull
3 Sets
AMRAP
2B
Bench Press (Smith Machine)
3 Sets
6-10 Reps
2C
Lat Pulldown
3 Sets
6-10 Reps
3A
Lunge (Dumbbell)
2 Sets
8-12 Reps
3B
Kettlebell Swing
2 Sets
8-15 Reps
Day 3
1A
Ring Push Ups
2 Sets
AMRAP
1B
Hammer Curl
2 Sets
AMRAP
1C
Tricep Pushdown (Cable)
2 Sets
AMRAP
2A
Cable Chest Press
2 Sets
AMRAP
2B
Glute Bridge (Barbell)
2 Sets
AMRAP
3A
Lat Pulldown
2 Sets
AMRAP
3B
Cable Crunch
2 Sets
AMRAP