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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.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
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
-