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BoostcampPNG

まだ

by chris chan esquivel

Program Description

Bang for your Buck Prioritization of most important muscles to look the most jacked 4 Day Split + Leg Day Rep Range: 6-10 RIR: 1-2 Last Set always all the way to failure Supersets

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 15, 2024 10:21
  • Last Edited
    Jun 18, 2025 01:00

Summary

Embark on a transformative 9-week journey with まだ, designed for those ready to elevate their strength training. This program spans 5 days a week, focusing on a variety of exercises that target your chest, shoulders, and arms using both dumbbells and cables. Each session incorporates high-intensity movements like the Incline Bench Press and One Arm Lateral Raise, ensuring you build muscle and enhance endurance. Perfect for garage gym enthusiasts, this plan will empower you to push your limits and achieve your fitness goals with confidence.
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 9
2
One Arm Lateral Raise (Cable)
4
6-10 reps
RPE 9
3
Shrug (Smith Machine)
4
6-10 reps
RPE 9
4
Preacher Curl Machine
2
6-10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9
6
Cable Wrist Curl
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 9
2
One Arm Lateral Raise (Cable)
4
6-10 reps
RPE 9
3
Shrug (Smith Machine)
4
6-10 reps
RPE 9
4
Preacher Curl Machine
2
6-10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9
6
Cable Wrist Curl
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 9
2
One Arm Lateral Raise (Cable)
4
6-10 reps
RPE 9
3
Shrug (Smith Machine)
4
6-10 reps
RPE 9
4
Preacher Curl Machine
2
6-10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9
6
Cable Wrist Curl
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 9
2
One Arm Lateral Raise (Cable)
4
6-10 reps
RPE 9
3
Shrug (Smith Machine)
4
6-10 reps
RPE 9
4
Preacher Curl Machine
2
6-10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9
6
Cable Wrist Curl
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 9
2
One Arm Lateral Raise (Cable)
4
6-10 reps
RPE 9
3
Shrug (Smith Machine)
4
6-10 reps
RPE 9
4
Preacher Curl Machine
2
6-10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9
6
Cable Wrist Curl
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 9
2
One Arm Lateral Raise (Cable)
4
6-10 reps
RPE 9
3
Shrug (Smith Machine)
4
6-10 reps
RPE 9
4
Preacher Curl Machine
2
6-10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9
6
Cable Wrist Curl
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 9
2
One Arm Lateral Raise (Cable)
4
6-10 reps
RPE 9
3
Shrug (Smith Machine)
4
6-10 reps
RPE 9
4
Preacher Curl Machine
2
6-10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9
6
Cable Wrist Curl
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 9
2
One Arm Lateral Raise (Cable)
4
6-10 reps
RPE 9
3
Shrug (Smith Machine)
4
6-10 reps
RPE 9
4
Preacher Curl Machine
2
6-10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9
6
Cable Wrist Curl
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 9
2
One Arm Lateral Raise (Cable)
4
6-10 reps
RPE 9
3
Shrug (Smith Machine)
4
6-10 reps
RPE 9
4
Preacher Curl Machine
2
6-10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9
6
Cable Wrist Curl
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2
Lying One-Side Lateral Raise (Dumbbell)
4
6-10 reps
RPE 9
3
Upright Row (Cable)
4
6-10 reps
RPE 9
4
Bicep Curl (Cable)
2
6-10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2
Lying One-Side Lateral Raise (Dumbbell)
4
6-10 reps
RPE 9
3
Upright Row (Cable)
4
6-10 reps
RPE 9
4
Bicep Curl (Cable)
2
6-10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2
Lying One-Side Lateral Raise (Dumbbell)
4
6-10 reps
RPE 9
3
Upright Row (Cable)
4
6-10 reps
RPE 9
4
Bicep Curl (Cable)
2
6-10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2
Lying One-Side Lateral Raise (Dumbbell)
4
6-10 reps
RPE 9
3
Upright Row (Cable)
4
6-10 reps
RPE 9
4
Bicep Curl (Cable)
2
6-10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2
Lying One-Side Lateral Raise (Dumbbell)
4
6-10 reps
RPE 9
3
Upright Row (Cable)
4
6-10 reps
RPE 9
4
Bicep Curl (Cable)
2
6-10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2
Lying One-Side Lateral Raise (Dumbbell)
4
6-10 reps
RPE 9
3
Upright Row (Cable)
4
6-10 reps
RPE 9
4
Bicep Curl (Cable)
2
6-10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2
Lying One-Side Lateral Raise (Dumbbell)
4
6-10 reps
RPE 9
3
Upright Row (Cable)
4
6-10 reps
RPE 9
4
Bicep Curl (Cable)
2
6-10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2
Lying One-Side Lateral Raise (Dumbbell)
4
6-10 reps
RPE 9
3
Upright Row (Cable)
4
6-10 reps
RPE 9
4
Bicep Curl (Cable)
2
6-10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2
Lying One-Side Lateral Raise (Dumbbell)
4
6-10 reps
RPE 9
3
Upright Row (Cable)
4
6-10 reps
RPE 9
4
Bicep Curl (Cable)
2
6-10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
6-10 reps
RPE 9
2
One Arm Lateral Raise (Cable)
4
6-10 reps
RPE 9
3
Wide Grip Lat Pulldown
4
6-10 reps
RPE 9
4
Tricep Kickback (Cable)
2
6-10 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
6
Cable Wrist Curl
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
6-10 reps
RPE 9
2
One Arm Lateral Raise (Cable)
4
6-10 reps
RPE 9
3
Wide Grip Lat Pulldown
4
6-10 reps
RPE 9
4
Tricep Kickback (Cable)
2
6-10 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
6
Cable Wrist Curl
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
6-10 reps
RPE 9
2
One Arm Lateral Raise (Cable)
4
6-10 reps
RPE 9
3
Wide Grip Lat Pulldown
4
6-10 reps
RPE 9
4
Tricep Kickback (Cable)
2
6-10 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
6
Cable Wrist Curl
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
6-10 reps
RPE 9
2
One Arm Lateral Raise (Cable)
4
6-10 reps
RPE 9
3
Wide Grip Lat Pulldown
4
6-10 reps
RPE 9
4
Tricep Kickback (Cable)
2
6-10 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
6
Cable Wrist Curl
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
6-10 reps
RPE 9
2
One Arm Lateral Raise (Cable)
4
6-10 reps
RPE 9
3
Wide Grip Lat Pulldown
4
6-10 reps
RPE 9
4
Tricep Kickback (Cable)
2
6-10 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
6
Cable Wrist Curl
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
6-10 reps
RPE 9
2
One Arm Lateral Raise (Cable)
4
6-10 reps
RPE 9
3
Wide Grip Lat Pulldown
4
6-10 reps
RPE 9
4
Tricep Kickback (Cable)
2
6-10 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
6
Cable Wrist Curl
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
6-10 reps
RPE 9
2
One Arm Lateral Raise (Cable)
4
6-10 reps
RPE 9
3
Wide Grip Lat Pulldown
4
6-10 reps
RPE 9
4
Tricep Kickback (Cable)
2
6-10 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
6
Cable Wrist Curl
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
6-10 reps
RPE 9
2
One Arm Lateral Raise (Cable)
4
6-10 reps
RPE 9
3
Wide Grip Lat Pulldown
4
6-10 reps
RPE 9
4
Tricep Kickback (Cable)
2
6-10 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
6
Cable Wrist Curl
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
6-10 reps
RPE 9
2
One Arm Lateral Raise (Cable)
4
6-10 reps
RPE 9
3
Wide Grip Lat Pulldown
4
6-10 reps
RPE 9
4
Tricep Kickback (Cable)
2
6-10 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
6
Cable Wrist Curl
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
6-10 reps
RPE 9
3
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9
4
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
5
Incline Bench Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
6-10 reps
RPE 9
3
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9
4
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
5
Incline Bench Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
6-10 reps
RPE 9
3
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9
4
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
5
Incline Bench Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
6-10 reps
RPE 9
3
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9
4
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
5
Incline Bench Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
6-10 reps
RPE 9
3
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9
4
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
5
Incline Bench Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
6-10 reps
RPE 9
3
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9
4
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
5
Incline Bench Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
6-10 reps
RPE 9
3
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9
4
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
5
Incline Bench Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
6-10 reps
RPE 9
3
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9
4
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
5
Incline Bench Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
6-10 reps
RPE 9
3
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9
4
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
5
Incline Bench Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
6-10 reps
RPE 9
2
Leg Curl
4
6-10 reps
RPE 9
3
Seated Calf Raise
4
6-10 reps
RPE 9
4
Lat Pulldown (Single Arm)
4
6-10 reps
RPE 9
5
Cable Crunch
4
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
6-10 reps
RPE 9
2
Leg Curl
4
6-10 reps
RPE 9
3
Seated Calf Raise
4
6-10 reps
RPE 9
4
Lat Pulldown (Single Arm)
4
6-10 reps
RPE 9
5
Cable Crunch
4
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
6-10 reps
RPE 9
2
Leg Curl
4
6-10 reps
RPE 9
3
Seated Calf Raise
4
6-10 reps
RPE 9
4
Lat Pulldown (Single Arm)
4
6-10 reps
RPE 9
5
Cable Crunch
4
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
6-10 reps
RPE 9
2
Leg Curl
4
6-10 reps
RPE 9
3
Seated Calf Raise
4
6-10 reps
RPE 9
4
Lat Pulldown (Single Arm)
4
6-10 reps
RPE 9
5
Cable Crunch
4
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
6-10 reps
RPE 9
2
Leg Curl
4
6-10 reps
RPE 9
3
Seated Calf Raise
4
6-10 reps
RPE 9
4
Lat Pulldown (Single Arm)
4
6-10 reps
RPE 9
5
Cable Crunch
4
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
6-10 reps
RPE 9
2
Leg Curl
4
6-10 reps
RPE 9
3
Seated Calf Raise
4
6-10 reps
RPE 9
4
Lat Pulldown (Single Arm)
4
6-10 reps
RPE 9
5
Cable Crunch
4
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
6-10 reps
RPE 9
2
Leg Curl
4
6-10 reps
RPE 9
3
Seated Calf Raise
4
6-10 reps
RPE 9
4
Lat Pulldown (Single Arm)
4
6-10 reps
RPE 9
5
Cable Crunch
4
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
6-10 reps
RPE 9
2
Leg Curl
4
6-10 reps
RPE 9
3
Seated Calf Raise
4
6-10 reps
RPE 9
4
Lat Pulldown (Single Arm)
4
6-10 reps
RPE 9
5
Cable Crunch
4
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
6-10 reps
RPE 9
2
Leg Curl
4
6-10 reps
RPE 9
3
Seated Calf Raise
4
6-10 reps
RPE 9
4
Lat Pulldown (Single Arm)
4
6-10 reps
RPE 9
5
Cable Crunch
4
6-10 reps
RPE 9
Week 1
1 / 9 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
4 Sets
6-10 Reps
@9
2
One Arm Lateral Raise (Cable)
4 Sets
6-10 Reps
@9
3
Shrug (Smith Machine)
4 Sets
6-10 Reps
@9
4
Preacher Curl Machine
2 Sets
6-10 Reps
@9
5
Overhead Tricep Extension (Cable)
2 Sets
6-10 Reps
@9
6
Cable Wrist Curl
2 Sets
6-10 Reps
@9
Day 2
1
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
@9
2
Lying One-Side Lateral Raise (Dumbbell)
4 Sets
6-10 Reps
@9
3
Upright Row (Cable)
4 Sets
6-10 Reps
@9
4
Bicep Curl (Cable)
2 Sets
6-10 Reps
@9
5
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@9
6
Reverse Wrist Curl (Dumbbell)
2 Sets
6-10 Reps
@9
Day 5
1
Leg Extension
4 Sets
6-10 Reps
@9
2
Leg Curl
4 Sets
6-10 Reps
@9
3
Seated Calf Raise
4 Sets
6-10 Reps
@9
4
Lat Pulldown (Single Arm)
4 Sets
6-10 Reps
@9
5
Cable Crunch
4 Sets
6-10 Reps
@9
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
@9
2
Lateral Raise (Dumbbell)
4 Sets
6-10 Reps
@9
3
Pull-Up (Bodyweight)
4 Sets
6-10 Reps
@9
4
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@9
5
Incline Bench Bicep Curl (Dumbbell)
2 Sets
6-10 Reps
@9
6
Reverse Wrist Curl (Dumbbell)
2 Sets
6-10 Reps
@9
Day 3
1
Chest Fly (Machine)
4 Sets
6-10 Reps
@9
2
One Arm Lateral Raise (Cable)
4 Sets
6-10 Reps
@9
3
Wide Grip Lat Pulldown
4 Sets
6-10 Reps
@9
4
Tricep Kickback (Cable)
2 Sets
6-10 Reps
@9
5
Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
@9
6
Cable Wrist Curl
2 Sets
6-10 Reps
@9