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BoostcampPNG
Summer grind
by Nicholas J.
1 athletes joined
Program Description
Get big over summer
Program Overview
Level
Beginner, Novice, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
11 weeks
Time Per Workout
90 minutes
Created
May 22, 2024 04:12
Last Edited
Jun 24, 2024 02:49
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Week 1
1 / 11 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
4 Reps
10 Reps
@8
@10
@10
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@10
3
Pec Deck (Machine)
3 Sets
10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
5
Military Press (Barbell)
3 Sets
10 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
@10
Day 2
1
Bicep Curl (Cable)
1 Set
2 Sets
12 Reps
8 Reps
@10
@10
2
Alternating Dumbbell Curl
3 Sets
8 Reps
@10
3
Incline Curl (Dumbbell)
3 Sets
8 Reps
@10
4
Tricep Pushdown (Cable)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@10
@10
@10
5
Skull Crusher (Barbell)
3 Sets
8 Reps
@10
6
Lat Pulldown
1 Set
3 Sets
10 Reps
8 Reps
@10
@10
7
Seated Row (Cable)
1 Set
3 Sets
10 Reps
8 Reps
@10
@10
8
Bent Over Row (Dumbbell)
3 Sets
8 Reps
@10
Day 3
1
Leg Extension
1 Set
3 Sets
12 Reps
10 Reps
@10
@10
2
Leg Curl
1 Set
3 Sets
12 Reps
10 Reps
@10
@10
3
Leg Press
4 Sets
10 Reps
@10
4
Calf Raise (Leg Press)
1 Set
3 Sets
12 Reps
10 Reps
@10
@10
Day 4
1
Incline Bench Press (Barbell)
1 Set
3 Sets
10 Reps
8 Reps
@10
@10
2
Machine Press
1 Set
2 Sets
12 Reps
10 Reps
@10
@10
3
Pec Deck (Machine)
1 Set
2 Sets
12 Reps
8 Reps
@10
@10
4
Shoulder Press (Machine)
1 Set
2 Sets
10 Reps
8 Reps
@10
@10
5
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
8 Reps
@10
Day 5
1
Bicep Curl (Barbell)
1 Set
2 Sets
15 Reps
10 Reps
@10
@10
2
Hammer Curl
1 Set
2 Sets
12 Reps
10 Reps
@10
@10
3
Preacher Curl (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
@10
@10
4
Tricep Pushdown (Cable)
1 Set
4 Sets
12 Reps
10 Reps
@10
@10
5
Lat Pulldown
1 Set
3 Sets
10 Reps
8 Reps
@10
@10
6
Seated Row (Cable)
1 Set
3 Sets
10 Reps
8 Reps
@10
@10
7
Bent Over Row (Dumbbell)
3 Sets
8 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
4 Reps
10 Reps
@8
@10
@10
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@10
3
Pec Deck (Machine)
3 Sets
10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
5
Military Press (Barbell)
3 Sets
10 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
@10
Day 2
1
Bicep Curl (Cable)
1 Set
2 Sets
12 Reps
8 Reps
@10
@10
2
Alternating Dumbbell Curl
3 Sets
8 Reps
@10
3
Incline Curl (Dumbbell)
3 Sets
8 Reps
@10
4
Tricep Pushdown (Cable)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@10
@10
@10
5
Skull Crusher (Barbell)
3 Sets
8 Reps
@10
6
Lat Pulldown
1 Set
3 Sets
10 Reps
8 Reps
@10
@10
7
Seated Row (Cable)
1 Set
3 Sets
10 Reps
8 Reps
@10
@10
8
Bent Over Row (Dumbbell)
3 Sets
8 Reps
@10
Day 3
1
Leg Extension
1 Set
3 Sets
12 Reps
10 Reps
@10
@10
2
Leg Curl
1 Set
3 Sets
12 Reps
10 Reps
@10
@10
3
Leg Press
4 Sets
10 Reps
@10
4
Calf Raise (Leg Press)
1 Set
3 Sets
12 Reps
10 Reps
@10
@10
Day 4
1
Incline Bench Press (Barbell)
1 Set
3 Sets
10 Reps
8 Reps
@10
@10
2
Machine Press
1 Set
2 Sets
12 Reps
10 Reps
@10
@10
3
Pec Deck (Machine)
1 Set
2 Sets
12 Reps
8 Reps
@10
@10
4
Shoulder Press (Machine)
1 Set
2 Sets
10 Reps
8 Reps
@10
@10
5
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
8 Reps
@10
Day 5
1
Bicep Curl (Barbell)
1 Set
2 Sets
15 Reps
10 Reps
@10
@10
2
Hammer Curl
1 Set
2 Sets
12 Reps
10 Reps
@10
@10
3
Preacher Curl (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
@10
@10
4
Tricep Pushdown (Cable)
1 Set
4 Sets
12 Reps
10 Reps
@10
@10
5
Lat Pulldown
1 Set
3 Sets
10 Reps
8 Reps
@10
@10
6
Seated Row (Cable)
1 Set
3 Sets
10 Reps
8 Reps
@10
@10
7
Bent Over Row (Dumbbell)
3 Sets
8 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
4 Reps
10 Reps
@8
@10
@10
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@10
3
Pec Deck (Machine)
3 Sets
10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
5
Military Press (Barbell)
3 Sets
10 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
@10
Day 2
1
Bicep Curl (Cable)
1 Set
2 Sets
12 Reps
8 Reps
@10
@10
2
Alternating Dumbbell Curl
3 Sets
8 Reps
@10
3
Incline Curl (Dumbbell)
3 Sets
8 Reps
@10
4
Tricep Pushdown (Cable)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@10
@10
@10
5
Skull Crusher (Barbell)
3 Sets
8 Reps
@10
6
Lat Pulldown
1 Set
3 Sets
10 Reps
8 Reps
@10
@10
7
Seated Row (Cable)
1 Set
3 Sets
10 Reps
8 Reps
@10
@10
8
Bent Over Row (Dumbbell)
3 Sets
8 Reps
@10
Day 3
1
Leg Extension
1 Set
3 Sets
12 Reps
10 Reps
@10
@10
2
Leg Curl
1 Set
3 Sets
12 Reps
10 Reps
@10
@10
3
Leg Press
4 Sets
10 Reps
@10
4
Calf Raise (Leg Press)
1 Set
3 Sets
12 Reps
10 Reps
@10
@10
Day 4
1
Incline Bench Press (Barbell)
1 Set
3 Sets
10 Reps
8 Reps
@10
@10
2
Machine Press
1 Set
2 Sets
12 Reps
10 Reps
@10
@10
3
Pec Deck (Machine)
1 Set
2 Sets
12 Reps
8 Reps
@10
@10
4
Shoulder Press (Machine)
1 Set
2 Sets
10 Reps
8 Reps
@10
@10
5
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
8 Reps
@10
Day 5
1
Bicep Curl (Barbell)
1 Set
2 Sets
15 Reps
10 Reps
@10
@10
2
Hammer Curl
1 Set
2 Sets
12 Reps
10 Reps
@10
@10
3
Preacher Curl (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
@10
@10
4
Tricep Pushdown (Cable)
1 Set
4 Sets
12 Reps
10 Reps
@10
@10
5
Lat Pulldown
1 Set
3 Sets
10 Reps
8 Reps
@10
@10
6
Seated Row (Cable)
1 Set
3 Sets
10 Reps
8 Reps
@10
@10
7
Bent Over Row (Dumbbell)
3 Sets
8 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
4 Reps
10 Reps
@8
@10
@10
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@10
3
Pec Deck (Machine)
3 Sets
10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
5
Military Press (Barbell)
3 Sets
10 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
@10
Day 2
1
Bicep Curl (Cable)
1 Set
2 Sets
12 Reps
8 Reps
@10
@10
2
Alternating Dumbbell Curl
3 Sets
8 Reps
@10
3
Incline Curl (Dumbbell)
3 Sets
8 Reps
@10
4
Tricep Pushdown (Cable)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@10
@10
@10
5
Skull Crusher (Barbell)
3 Sets
8 Reps
@10
6
Lat Pulldown
1 Set
3 Sets
10 Reps
8 Reps
@10
@10
7
Seated Row (Cable)
1 Set
3 Sets
10 Reps
8 Reps
@10
@10
8
Bent Over Row (Dumbbell)
3 Sets
8 Reps
@10
Day 3
1
Leg Extension
1 Set
3 Sets
12 Reps
10 Reps
@10
@10
2
Leg Curl
1 Set
3 Sets
12 Reps
10 Reps
@10
@10
3
Leg Press
4 Sets
10 Reps
@10
4
Calf Raise (Leg Press)
1 Set
3 Sets
12 Reps
10 Reps
@10
@10
Day 4
1
Incline Bench Press (Barbell)
1 Set
3 Sets
10 Reps
8 Reps
@10
@10
2
Machine Press
1 Set
2 Sets
12 Reps
10 Reps
@10
@10
3
Pec Deck (Machine)
1 Set
2 Sets
12 Reps
8 Reps
@10
@10
4
Shoulder Press (Machine)
1 Set
2 Sets
10 Reps
8 Reps
@10
@10
5
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
8 Reps
@10
Day 5
1
Bicep Curl (Barbell)
1 Set
2 Sets
15 Reps
10 Reps
@10
@10
2
Hammer Curl
1 Set
2 Sets
12 Reps
10 Reps
@10
@10
3
Preacher Curl (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
@10
@10
4
Tricep Pushdown (Cable)
1 Set
4 Sets
12 Reps
10 Reps
@10
@10
5
Lat Pulldown
1 Set
3 Sets
10 Reps
8 Reps
@10
@10
6
Seated Row (Cable)
1 Set
3 Sets
10 Reps
8 Reps
@10
@10
7
Bent Over Row (Dumbbell)
3 Sets
8 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
4 Reps
10 Reps
@8
@10
@10
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@10
3
Pec Deck (Machine)
3 Sets
10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
5
Military Press (Barbell)
3 Sets
10 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
@10
Day 2
1
Bicep Curl (Cable)
1 Set
2 Sets
12 Reps
8 Reps
@10
@10
2
Alternating Dumbbell Curl
3 Sets
8 Reps
@10
3
Incline Curl (Dumbbell)
3 Sets
8 Reps
@10
4
Tricep Pushdown (Cable)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@10
@10
@10
5
Skull Crusher (Barbell)
3 Sets
8 Reps
@10
6
Lat Pulldown
1 Set
3 Sets
10 Reps
8 Reps
@10
@10
7
Seated Row (Cable)
1 Set
3 Sets
10 Reps
8 Reps
@10
@10
8
Bent Over Row (Dumbbell)
3 Sets
8 Reps
@10
Day 3
1
Leg Extension
1 Set
3 Sets
12 Reps
10 Reps
@10
@10
2
Leg Curl
1 Set
3 Sets
12 Reps
10 Reps
@10
@10
3
Leg Press
4 Sets
10 Reps
@10
4
Calf Raise (Leg Press)
1 Set
3 Sets
12 Reps
10 Reps
@10
@10
Day 4
1
Incline Bench Press (Barbell)
1 Set
3 Sets
10 Reps
8 Reps
@10
@10
2
Machine Press
1 Set
2 Sets
12 Reps
10 Reps
@10
@10
3
Pec Deck (Machine)
1 Set
2 Sets
12 Reps
8 Reps
@10
@10
4
Shoulder Press (Machine)
1 Set
2 Sets
10 Reps
8 Reps
@10
@10
5
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
8 Reps
@10
Day 5
1
Bicep Curl (Barbell)
1 Set
2 Sets
15 Reps
10 Reps
@10
@10
2
Hammer Curl
1 Set
2 Sets
12 Reps
10 Reps
@10
@10
3
Preacher Curl (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
@10
@10
4
Tricep Pushdown (Cable)
1 Set
4 Sets
12 Reps
10 Reps
@10
@10
5
Lat Pulldown
1 Set
3 Sets
10 Reps
8 Reps
@10
@10
6
Seated Row (Cable)
1 Set
3 Sets
10 Reps
8 Reps
@10
@10
7
Bent Over Row (Dumbbell)
3 Sets
8 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
4 Reps
10 Reps
@8
@10
@10
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@10
3
Pec Deck (Machine)
3 Sets
10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
5
Military Press (Barbell)
3 Sets
10 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
@10
Day 2
1
Bicep Curl (Cable)
1 Set
2 Sets
12 Reps
8 Reps
@10
@10
2
Alternating Dumbbell Curl
3 Sets
8 Reps
@10
3
Incline Curl (Dumbbell)
3 Sets
8 Reps
@10
4
Tricep Pushdown (Cable)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@10
@10
@10
5
Skull Crusher (Barbell)
3 Sets
8 Reps
@10
6
Lat Pulldown
1 Set
3 Sets
10 Reps
8 Reps
@10
@10
7
Seated Row (Cable)
1 Set
3 Sets
10 Reps
8 Reps
@10
@10
8
Bent Over Row (Dumbbell)
3 Sets
8 Reps
@10
Day 3
1
Leg Extension
1 Set
3 Sets
12 Reps
10 Reps
@10
@10
2
Leg Curl
1 Set
3 Sets
12 Reps
10 Reps
@10
@10
3
Leg Press
4 Sets
10 Reps
@10
4
Calf Raise (Leg Press)
1 Set
3 Sets
12 Reps
10 Reps
@10
@10
Day 4
1
Incline Bench Press (Barbell)
1 Set
3 Sets
10 Reps
8 Reps
@10
@10
2
Machine Press
1 Set
2 Sets
12 Reps
10 Reps
@10
@10
3
Pec Deck (Machine)
1 Set
2 Sets
12 Reps
8 Reps
@10
@10
4
Shoulder Press (Machine)
1 Set
2 Sets
10 Reps
8 Reps
@10
@10
5
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
8 Reps
@10
Day 5
1
Bicep Curl (Barbell)
1 Set
2 Sets
15 Reps
10 Reps
@10
@10
2
Hammer Curl
1 Set
2 Sets
12 Reps
10 Reps
@10
@10
3
Preacher Curl (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
@10
@10
4
Tricep Pushdown (Cable)
1 Set
4 Sets
12 Reps
10 Reps
@10
@10
5
Lat Pulldown
1 Set
3 Sets
10 Reps
8 Reps
@10
@10
6
Seated Row (Cable)
1 Set
3 Sets
10 Reps
8 Reps
@10
@10
7
Bent Over Row (Dumbbell)
3 Sets
8 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
4 Reps
10 Reps
@8
@10
@10
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@10
3
Pec Deck (Machine)
3 Sets
10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
5
Military Press (Barbell)
3 Sets
10 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
@10
Day 2
1
Bicep Curl (Cable)
1 Set
2 Sets
12 Reps
8 Reps
@10
@10
2
Alternating Dumbbell Curl
3 Sets
8 Reps
@10
3
Incline Curl (Dumbbell)
3 Sets
8 Reps
@10
4
Tricep Pushdown (Cable)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@10
@10
@10
5
Skull Crusher (Barbell)
3 Sets
8 Reps
@10
6
Lat Pulldown
1 Set
3 Sets
10 Reps
8 Reps
@10
@10
7
Seated Row (Cable)
1 Set
3 Sets
10 Reps
8 Reps
@10
@10
8
Bent Over Row (Dumbbell)
3 Sets
8 Reps
@10
Day 3
1
Leg Extension
1 Set
3 Sets
12 Reps
10 Reps
@10
@10
2
Leg Curl
1 Set
3 Sets
12 Reps
10 Reps
@10
@10
3
Leg Press
4 Sets
10 Reps
@10
4
Calf Raise (Leg Press)
1 Set
3 Sets
12 Reps
10 Reps
@10
@10
Day 4
1
Incline Bench Press (Barbell)
1 Set
3 Sets
10 Reps
8 Reps
@10
@10
2
Machine Press
1 Set
2 Sets
12 Reps
10 Reps
@10
@10
3
Pec Deck (Machine)
1 Set
2 Sets
12 Reps
8 Reps
@10
@10
4
Shoulder Press (Machine)
1 Set
2 Sets
10 Reps
8 Reps
@10
@10
5
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
8 Reps
@10
Day 5
1
Bicep Curl (Barbell)
1 Set
2 Sets
15 Reps
10 Reps
@10
@10
2
Hammer Curl
1 Set
2 Sets
12 Reps
10 Reps
@10
@10
3
Preacher Curl (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
@10
@10
4
Tricep Pushdown (Cable)
1 Set
4 Sets
12 Reps
10 Reps
@10
@10
5
Lat Pulldown
1 Set
3 Sets
10 Reps
8 Reps
@10
@10
6
Seated Row (Cable)
1 Set
3 Sets
10 Reps
8 Reps
@10
@10
7
Bent Over Row (Dumbbell)
3 Sets
8 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
4 Reps
10 Reps
@8
@10
@10
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@10
3
Pec Deck (Machine)
3 Sets
10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
5
Military Press (Barbell)
3 Sets
10 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
@10
Day 2
1
Bicep Curl (Cable)
1 Set
2 Sets
12 Reps
8 Reps
@10
@10
2
Alternating Dumbbell Curl
3 Sets
8 Reps
@10
3
Incline Curl (Dumbbell)
3 Sets
8 Reps
@10
4
Tricep Pushdown (Cable)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@10
@10
@10
5
Skull Crusher (Barbell)
3 Sets
8 Reps
@10
6
Lat Pulldown
1 Set
3 Sets
10 Reps
8 Reps
@10
@10
7
Seated Row (Cable)
1 Set
3 Sets
10 Reps
8 Reps
@10
@10
8
Bent Over Row (Dumbbell)
3 Sets
8 Reps
@10
Day 3
1
Leg Extension
1 Set
3 Sets
12 Reps
10 Reps
@10
@10
2
Leg Curl
1 Set
3 Sets
12 Reps
10 Reps
@10
@10
3
Leg Press
4 Sets
10 Reps
@10
4
Calf Raise (Leg Press)
1 Set
3 Sets
12 Reps
10 Reps
@10
@10
Day 4
1
Incline Bench Press (Barbell)
1 Set
3 Sets
10 Reps
8 Reps
@10
@10
2
Machine Press
1 Set
2 Sets
12 Reps
10 Reps
@10
@10
3
Pec Deck (Machine)
1 Set
2 Sets
12 Reps
8 Reps
@10
@10
4
Shoulder Press (Machine)
1 Set
2 Sets
10 Reps
8 Reps
@10
@10
5
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
8 Reps
@10
Day 5
1
Bicep Curl (Barbell)
1 Set
2 Sets
15 Reps
10 Reps
@10
@10
2
Hammer Curl
1 Set
2 Sets
12 Reps
10 Reps
@10
@10
3
Preacher Curl (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
@10
@10
4
Tricep Pushdown (Cable)
1 Set
4 Sets
12 Reps
10 Reps
@10
@10
5
Lat Pulldown
1 Set
3 Sets
10 Reps
8 Reps
@10
@10
6
Seated Row (Cable)
1 Set
3 Sets
10 Reps
8 Reps
@10
@10
7
Bent Over Row (Dumbbell)
3 Sets
8 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
4 Reps
10 Reps
@8
@10
@10
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@10
3
Pec Deck (Machine)
3 Sets
10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
5
Military Press (Barbell)
3 Sets
10 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
@10
Day 2
1
Bicep Curl (Cable)
1 Set
2 Sets
12 Reps
8 Reps
@10
@10
2
Alternating Dumbbell Curl
3 Sets
8 Reps
@10
3
Incline Curl (Dumbbell)
3 Sets
8 Reps
@10
4
Tricep Pushdown (Cable)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@10
@10
@10
5
Skull Crusher (Barbell)
3 Sets
8 Reps
@10
6
Lat Pulldown
1 Set
3 Sets
10 Reps
8 Reps
@10
@10
7
Seated Row (Cable)
1 Set
3 Sets
10 Reps
8 Reps
@10
@10
8
Bent Over Row (Dumbbell)
3 Sets
8 Reps
@10
Day 3
1
Leg Extension
1 Set
3 Sets
12 Reps
10 Reps
@10
@10
2
Leg Curl
1 Set
3 Sets
12 Reps
10 Reps
@10
@10
3
Leg Press
4 Sets
10 Reps
@10
4
Calf Raise (Leg Press)
1 Set
3 Sets
12 Reps
10 Reps
@10
@10
Day 4
1
Incline Bench Press (Barbell)
1 Set
3 Sets
10 Reps
8 Reps
@10
@10
2
Machine Press
1 Set
2 Sets
12 Reps
10 Reps
@10
@10
3
Pec Deck (Machine)
1 Set
2 Sets
12 Reps
8 Reps
@10
@10
4
Shoulder Press (Machine)
1 Set
2 Sets
10 Reps
8 Reps
@10
@10
5
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
8 Reps
@10
Day 5
1
Bicep Curl (Barbell)
1 Set
2 Sets
15 Reps
10 Reps
@10
@10
2
Hammer Curl
1 Set
2 Sets
12 Reps
10 Reps
@10
@10
3
Preacher Curl (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
@10
@10
4
Tricep Pushdown (Cable)
1 Set
4 Sets
12 Reps
10 Reps
@10
@10
5
Lat Pulldown
1 Set
3 Sets
10 Reps
8 Reps
@10
@10
6
Seated Row (Cable)
1 Set
3 Sets
10 Reps
8 Reps
@10
@10
7
Bent Over Row (Dumbbell)
3 Sets
8 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
4 Reps
10 Reps
@8
@10
@10
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@10
3
Pec Deck (Machine)
3 Sets
10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
5
Military Press (Barbell)
3 Sets
10 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
@10
Day 2
1
Bicep Curl (Cable)
1 Set
2 Sets
12 Reps
8 Reps
@10
@10
2
Alternating Dumbbell Curl
3 Sets
8 Reps
@10
3
Incline Curl (Dumbbell)
3 Sets
8 Reps
@10
4
Tricep Pushdown (Cable)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@10
@10
@10
5
Skull Crusher (Barbell)
3 Sets
8 Reps
@10
6
Lat Pulldown
1 Set
3 Sets
10 Reps
8 Reps
@10
@10
7
Seated Row (Cable)
1 Set
3 Sets
10 Reps
8 Reps
@10
@10
8
Bent Over Row (Dumbbell)
3 Sets
8 Reps
@10
Day 3
1
Leg Extension
1 Set
3 Sets
12 Reps
10 Reps
@10
@10
2
Leg Curl
1 Set
3 Sets
12 Reps
10 Reps
@10
@10
3
Leg Press
4 Sets
10 Reps
@10
4
Calf Raise (Leg Press)
1 Set
3 Sets
12 Reps
10 Reps
@10
@10
Day 4
1
Incline Bench Press (Barbell)
1 Set
3 Sets
10 Reps
8 Reps
@10
@10
2
Machine Press
1 Set
2 Sets
12 Reps
10 Reps
@10
@10
3
Pec Deck (Machine)
1 Set
2 Sets
12 Reps
8 Reps
@10
@10
4
Shoulder Press (Machine)
1 Set
2 Sets
10 Reps
8 Reps
@10
@10
5
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
8 Reps
@10
Day 5
1
Bicep Curl (Barbell)
1 Set
2 Sets
15 Reps
10 Reps
@10
@10
2
Hammer Curl
1 Set
2 Sets
12 Reps
10 Reps
@10
@10
3
Preacher Curl (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
@10
@10
4
Tricep Pushdown (Cable)
1 Set
4 Sets
12 Reps
10 Reps
@10
@10
5
Lat Pulldown
1 Set
3 Sets
10 Reps
8 Reps
@10
@10
6
Seated Row (Cable)
1 Set
3 Sets
10 Reps
8 Reps
@10
@10
7
Bent Over Row (Dumbbell)
3 Sets
8 Reps
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
4 Reps
10 Reps
@8
@10
@10
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@10
3
Pec Deck (Machine)
3 Sets
10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
5
Military Press (Barbell)
3 Sets
10 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
@10
Day 2
1
Bicep Curl (Cable)
1 Set
2 Sets
12 Reps
8 Reps
@10
@10
2
Alternating Dumbbell Curl
3 Sets
8 Reps
@10
3
Incline Curl (Dumbbell)
3 Sets
8 Reps
@10
4
Tricep Pushdown (Cable)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@10
@10
@10
5
Skull Crusher (Barbell)
3 Sets
8 Reps
@10
6
Lat Pulldown
1 Set
3 Sets
10 Reps
8 Reps
@10
@10
7
Seated Row (Cable)
1 Set
3 Sets
10 Reps
8 Reps
@10
@10
8
Bent Over Row (Dumbbell)
3 Sets
8 Reps
@10
Day 3
1
Leg Extension
1 Set
3 Sets
12 Reps
10 Reps
@10
@10
2
Leg Curl
1 Set
3 Sets
12 Reps
10 Reps
@10
@10
3
Leg Press
4 Sets
10 Reps
@10
4
Calf Raise (Leg Press)
1 Set
3 Sets
12 Reps
10 Reps
@10
@10
Day 4
1
Incline Bench Press (Barbell)
1 Set
3 Sets
10 Reps
8 Reps
@10
@10
2
Machine Press
1 Set
2 Sets
12 Reps
10 Reps
@10
@10
3
Pec Deck (Machine)
1 Set
2 Sets
12 Reps
8 Reps
@10
@10
4
Shoulder Press (Machine)
1 Set
2 Sets
10 Reps
8 Reps
@10
@10
5
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
8 Reps
@10
Day 5
1
Bicep Curl (Barbell)
1 Set
2 Sets
15 Reps
10 Reps
@10
@10
2
Hammer Curl
1 Set
2 Sets
12 Reps
10 Reps
@10
@10
3
Preacher Curl (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
@10
@10
4
Tricep Pushdown (Cable)
1 Set
4 Sets
12 Reps
10 Reps
@10
@10
5
Lat Pulldown
1 Set
3 Sets
10 Reps
8 Reps
@10
@10
6
Seated Row (Cable)
1 Set
3 Sets
10 Reps
8 Reps
@10
@10
7
Bent Over Row (Dumbbell)
3 Sets
8 Reps
@10