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BoostcampPNG

Bodybuilding and strength

by never juss
1 athletes joined
5.0
(1 rating)

Program Description

Mgghv

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    110 minutes
  • Created
    Jul 09, 2024 08:25
  • Last Edited
    Dec 25, 2024 05:31

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
17.6%
Biceps
15.3%
Upper Back
13.6%
Chest
11.2%
Lats
9.7%
Front Delts
9.5%
Forearms
8.8%
Middle Delts
6%
Abs
5.2%
Rear Delts
3.1%
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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
Bench Press (Barbell)
2
1
12 reps
8 reps
-
-
2
Incline Bench Press (Barbell)
1
3
15 reps
12 reps
-
-
3
Chest Press (Machine)
3
12 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Skull Crusher
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Abs Crunch (Machine)
1
2
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
12 reps
8 reps
-
-
2
Incline Bench Press (Barbell)
1
3
15 reps
12 reps
-
-
3
Chest Press (Machine)
3
12 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Skull Crusher
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Abs Crunch (Machine)
1
2
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
12 reps
8 reps
-
-
2
Incline Bench Press (Barbell)
1
3
15 reps
12 reps
-
-
3
Chest Press (Machine)
3
12 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Skull Crusher
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Abs Crunch (Machine)
1
2
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
12 reps
8 reps
-
-
2
Incline Bench Press (Barbell)
1
3
15 reps
12 reps
-
-
3
Chest Press (Machine)
3
12 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Skull Crusher
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Abs Crunch (Machine)
1
2
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
12 reps
8 reps
-
-
2
Incline Bench Press (Barbell)
1
3
15 reps
12 reps
-
-
3
Chest Press (Machine)
3
12 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Skull Crusher
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Abs Crunch (Machine)
1
2
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
12 reps
8 reps
-
-
2
Incline Bench Press (Barbell)
1
3
15 reps
12 reps
-
-
3
Chest Press (Machine)
3
12 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Skull Crusher
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Abs Crunch (Machine)
1
2
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
12 reps
8 reps
-
-
2
Incline Bench Press (Barbell)
1
3
15 reps
12 reps
-
-
3
Chest Press (Machine)
3
12 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Skull Crusher
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Abs Crunch (Machine)
1
2
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
12 reps
8 reps
-
-
2
Incline Bench Press (Barbell)
1
3
15 reps
12 reps
-
-
3
Chest Press (Machine)
3
12 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Skull Crusher
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Abs Crunch (Machine)
1
2
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
12 reps
8 reps
-
-
2
Incline Bench Press (Barbell)
1
3
15 reps
12 reps
-
-
3
Chest Press (Machine)
3
12 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Skull Crusher
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Abs Crunch (Machine)
1
2
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
12 reps
8 reps
-
-
2
Incline Bench Press (Barbell)
1
3
15 reps
12 reps
-
-
3
Chest Press (Machine)
3
12 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Skull Crusher
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Abs Crunch (Machine)
1
2
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
12 reps
8 reps
-
-
2
Incline Bench Press (Barbell)
1
3
15 reps
12 reps
-
-
3
Chest Press (Machine)
3
12 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Skull Crusher
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Abs Crunch (Machine)
1
2
15 reps
12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
12 reps
8 reps
-
-
2
Incline Bench Press (Barbell)
1
3
15 reps
12 reps
-
-
3
Chest Press (Machine)
3
12 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Skull Crusher
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Abs Crunch (Machine)
1
2
15 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
15 reps
12 reps
-
-
2
Seated Row (Cable)
3
12 reps
-
3
High Row
3
12 reps
-
4
Lat Prayer
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
15 reps
12 reps
-
-
2
Seated Row (Cable)
3
12 reps
-
3
High Row
3
12 reps
-
4
Lat Prayer
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
15 reps
12 reps
-
-
2
Seated Row (Cable)
3
12 reps
-
3
High Row
3
12 reps
-
4
Lat Prayer
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
15 reps
12 reps
-
-
2
Seated Row (Cable)
3
12 reps
-
3
High Row
3
12 reps
-
4
Lat Prayer
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
15 reps
12 reps
-
-
2
Seated Row (Cable)
3
12 reps
-
3
High Row
3
12 reps
-
4
Lat Prayer
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
15 reps
12 reps
-
-
2
Seated Row (Cable)
3
12 reps
-
3
High Row
3
12 reps
-
4
Lat Prayer
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
15 reps
12 reps
-
-
2
Seated Row (Cable)
3
12 reps
-
3
High Row
3
12 reps
-
4
Lat Prayer
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
15 reps
12 reps
-
-
2
Seated Row (Cable)
3
12 reps
-
3
High Row
3
12 reps
-
4
Lat Prayer
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
15 reps
12 reps
-
-
2
Seated Row (Cable)
3
12 reps
-
3
High Row
3
12 reps
-
4
Lat Prayer
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
15 reps
12 reps
-
-
2
Seated Row (Cable)
3
12 reps
-
3
High Row
3
12 reps
-
4
Lat Prayer
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
15 reps
12 reps
-
-
2
Seated Row (Cable)
3
12 reps
-
3
High Row
3
12 reps
-
4
Lat Prayer
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
3
15 reps
12 reps
-
-
2
Seated Row (Cable)
3
12 reps
-
3
High Row
3
12 reps
-
4
Lat Prayer
3
12 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
-
2
Skull Crusher
3
12 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
4
Wrist Curls
1
2
15 reps
12 reps
-
-
5
Reverse Wrist Curl (Dumbbell)
1
2
15 reps
12 reps
-
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
-
2
Skull Crusher
3
12 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
4
Wrist Curls
1
2
15 reps
12 reps
-
-
5
Reverse Wrist Curl (Dumbbell)
1
2
15 reps
12 reps
-
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
-
2
Skull Crusher
3
12 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
4
Wrist Curls
1
2
15 reps
12 reps
-
-
5
Reverse Wrist Curl (Dumbbell)
1
2
15 reps
12 reps
-
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
-
2
Skull Crusher
3
12 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
4
Wrist Curls
1
2
15 reps
12 reps
-
-
5
Reverse Wrist Curl (Dumbbell)
1
2
15 reps
12 reps
-
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
-
2
Skull Crusher
3
12 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
4
Wrist Curls
1
2
15 reps
12 reps
-
-
5
Reverse Wrist Curl (Dumbbell)
1
2
15 reps
12 reps
-
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
-
2
Skull Crusher
3
12 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
4
Wrist Curls
1
2
15 reps
12 reps
-
-
5
Reverse Wrist Curl (Dumbbell)
1
2
15 reps
12 reps
-
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
-
2
Skull Crusher
3
12 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
4
Wrist Curls
1
2
15 reps
12 reps
-
-
5
Reverse Wrist Curl (Dumbbell)
1
2
15 reps
12 reps
-
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
-
2
Skull Crusher
3
12 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
4
Wrist Curls
1
2
15 reps
12 reps
-
-
5
Reverse Wrist Curl (Dumbbell)
1
2
15 reps
12 reps
-
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
-
2
Skull Crusher
3
12 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
4
Wrist Curls
1
2
15 reps
12 reps
-
-
5
Reverse Wrist Curl (Dumbbell)
1
2
15 reps
12 reps
-
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
-
2
Skull Crusher
3
12 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
4
Wrist Curls
1
2
15 reps
12 reps
-
-
5
Reverse Wrist Curl (Dumbbell)
1
2
15 reps
12 reps
-
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
-
2
Skull Crusher
3
12 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
4
Wrist Curls
1
2
15 reps
12 reps
-
-
5
Reverse Wrist Curl (Dumbbell)
1
2
15 reps
12 reps
-
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
12 reps
-
2
Skull Crusher
3
12 reps
-
3
Reverse Bicep Curl (EZ Bar)
3
12 reps
-
4
Wrist Curls
1
2
15 reps
12 reps
-
-
5
Reverse Wrist Curl (Dumbbell)
1
2
15 reps
12 reps
-
-
6
Abs Crunch (Machine)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
15 reps
12 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Rear Delt Row
3
12 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
15 reps
12 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Rear Delt Row
3
12 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
15 reps
12 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Rear Delt Row
3
12 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
15 reps
12 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Rear Delt Row
3
12 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
15 reps
12 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Rear Delt Row
3
12 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
15 reps
12 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Rear Delt Row
3
12 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
15 reps
12 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Rear Delt Row
3
12 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
15 reps
12 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Rear Delt Row
3
12 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
15 reps
12 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Rear Delt Row
3
12 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
15 reps
12 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Rear Delt Row
3
12 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
15 reps
12 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Rear Delt Row
3
12 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
15 reps
12 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
3
12 reps
-
3
Rear Delt Row
3
12 reps
-
4
Shrug (Dumbbell)
3
15 reps
-
5
Hammer Curl
3
12 reps
-
6
Bicep Curl (Barbell)
3
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
12 Reps
8 Reps
-
-
2
Incline Bench Press (Barbell)
1 Set
3 Sets
15 Reps
12 Reps
-
-
3
Chest Press (Machine)
3 Sets
12 Reps
-
4
Chest Fly (Cable)
3 Sets
12 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
-
6
Skull Crusher
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
7
Abs Crunch (Machine)
1 Set
2 Sets
15 Reps
12 Reps
-
-
Day 2
1
Pull-Up (Weighted)
1 Set
3 Sets
15 Reps
12 Reps
-
-
2
Seated Row (Cable)
3 Sets
12 Reps
-
3
High Row
3 Sets
12 Reps
-
4
Lat Prayer
3 Sets
12 Reps
-
5
Hammer Curl
3 Sets
12 Reps
-
6
Bicep Curl (Barbell)
3 Sets
12 Reps
-
Day 3
1
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
-
2
Skull Crusher
3 Sets
12 Reps
-
3
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
4
Wrist Curls
1 Set
2 Sets
15 Reps
12 Reps
-
-
5
Reverse Wrist Curl (Dumbbell)
1 Set
2 Sets
15 Reps
12 Reps
-
-
6
Abs Crunch (Machine)
3 Sets
15 Reps
-
Day 4
1
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
1 Set
15 Reps
12 Reps
8 Reps
-
-
-
2
Lateral Raise (Machine)
3 Sets
12 Reps
-
3
Rear Delt Row
3 Sets
12 Reps
-
4
Shrug (Dumbbell)
3 Sets
15 Reps
-
5
Hammer Curl
3 Sets
12 Reps
-
6
Bicep Curl (Barbell)
3 Sets
12 Reps
-