logo
BoostcampPNG

The Iron Oath Program

by Luka N.

Program Description

To push beyond mediocrity. Optimizing full body development with a strong focus on the upper body. Each workout specifically designed, each muscle group being targeted atleast 2x per week; no fluff included. Push yourself & reap the rewards of the Iron Oath Program. The only thing between you & your dream physique is consistency & hard work. Stay hard & watch your dreams transform into reality!

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 27, 2025 12:06
  • Last Edited
    Jun 17, 2025 11:48

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
14.6%
Hamstrings
11.7%
Front Delts
10.2%
Middle Delts
7.7%
Upper Back
7.7%
Quadriceps
7.3%
Glutes
7.3%
Biceps
7.3%
Chest
6.9%
Rear Delts
6.6%
Forearms
4%
Abs
2.6%
Lats
2.2%
Lower Back
1.5%
Adductors
1.1%
Abductors
1.1%
Calves
0.2%
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
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
5-8 reps
-
2
High Incline Chest/Shoulder Press
3
5-8 reps
-
3
Single Arm Pec Deck
3
8-12 reps
-
4
Chest Dips
3
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6A
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
5-8 reps
-
2
High Incline Chest/Shoulder Press
3
5-8 reps
-
3
Single Arm Pec Deck
3
8-12 reps
-
4
Chest Dips
3
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6A
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
5-8 reps
-
2
High Incline Chest/Shoulder Press
3
5-8 reps
-
3
Single Arm Pec Deck
3
8-12 reps
-
4
Chest Dips
3
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6A
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
5-8 reps
-
2
High Incline Chest/Shoulder Press
3
5-8 reps
-
3
Single Arm Pec Deck
3
8-12 reps
-
4
Chest Dips
3
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6A
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
5-8 reps
-
2
High Incline Chest/Shoulder Press
3
5-8 reps
-
3
Single Arm Pec Deck
3
8-12 reps
-
4
Chest Dips
3
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6A
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
5-8 reps
-
2
High Incline Chest/Shoulder Press
3
5-8 reps
-
3
Single Arm Pec Deck
3
8-12 reps
-
4
Chest Dips
3
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6A
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
5-8 reps
-
2
High Incline Chest/Shoulder Press
3
5-8 reps
-
3
Single Arm Pec Deck
3
8-12 reps
-
4
Chest Dips
3
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6A
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
5-8 reps
-
2
High Incline Chest/Shoulder Press
3
5-8 reps
-
3
Single Arm Pec Deck
3
8-12 reps
-
4
Chest Dips
3
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6A
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
5-8 reps
-
2
High Incline Chest/Shoulder Press
3
5-8 reps
-
3
Single Arm Pec Deck
3
8-12 reps
-
4
Chest Dips
3
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6A
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
5-8 reps
-
2
High Incline Chest/Shoulder Press
3
5-8 reps
-
3
Single Arm Pec Deck
3
8-12 reps
-
4
Chest Dips
3
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6A
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
5-8 reps
-
2
High Incline Chest/Shoulder Press
3
5-8 reps
-
3
Single Arm Pec Deck
3
8-12 reps
-
4
Chest Dips
3
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6A
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
5-8 reps
-
2
High Incline Chest/Shoulder Press
3
5-8 reps
-
3
Single Arm Pec Deck
3
8-12 reps
-
4
Chest Dips
3
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6A
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
5-8 reps
-
2
High Incline Chest/Shoulder Press
3
5-8 reps
-
3
Single Arm Pec Deck
3
8-12 reps
-
4
Chest Dips
3
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6A
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
5-8 reps
-
2
High Incline Chest/Shoulder Press
3
5-8 reps
-
3
Single Arm Pec Deck
3
8-12 reps
-
4
Chest Dips
3
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6A
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
5-8 reps
-
2
High Incline Chest/Shoulder Press
3
5-8 reps
-
3
Single Arm Pec Deck
3
8-12 reps
-
4
Chest Dips
3
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6A
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
4
5-8 reps
-
2
High Incline Chest/Shoulder Press
3
5-8 reps
-
3
Single Arm Pec Deck
3
8-12 reps
-
4
Chest Dips
3
5-8 reps
-
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
-
5B
One Arm Lateral Raise (Cable)
3
10-15 reps
-
6A
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
4
6-10 reps
-
2
Cable V-Bar Seated Rows
4
5-8 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Kelso Shrug
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5A
Concentration Curl
2
6-10 reps
-
5B
DB Wrist Extensions
3
10-15 reps
-
5C
DB Wrist Flexions
3
10-15 reps
-
6
Alternating Cross-Body Curls
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
4
6-10 reps
-
2
Cable V-Bar Seated Rows
4
5-8 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Kelso Shrug
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5A
Concentration Curl
2
6-10 reps
-
5B
DB Wrist Extensions
3
10-15 reps
-
5C
DB Wrist Flexions
3
10-15 reps
-
6
Alternating Cross-Body Curls
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
4
6-10 reps
-
2
Cable V-Bar Seated Rows
4
5-8 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Kelso Shrug
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5A
Concentration Curl
2
6-10 reps
-
5B
DB Wrist Extensions
3
10-15 reps
-
5C
DB Wrist Flexions
3
10-15 reps
-
6
Alternating Cross-Body Curls
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
4
6-10 reps
-
2
Cable V-Bar Seated Rows
4
5-8 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Kelso Shrug
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5A
Concentration Curl
2
6-10 reps
-
5B
DB Wrist Extensions
3
10-15 reps
-
5C
DB Wrist Flexions
3
10-15 reps
-
6
Alternating Cross-Body Curls
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
4
6-10 reps
-
2
Cable V-Bar Seated Rows
4
5-8 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Kelso Shrug
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5A
Concentration Curl
2
6-10 reps
-
5B
DB Wrist Extensions
3
10-15 reps
-
5C
DB Wrist Flexions
3
10-15 reps
-
6
Alternating Cross-Body Curls
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
4
6-10 reps
-
2
Cable V-Bar Seated Rows
4
5-8 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Kelso Shrug
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5A
Concentration Curl
2
6-10 reps
-
5B
DB Wrist Extensions
3
10-15 reps
-
5C
DB Wrist Flexions
3
10-15 reps
-
6
Alternating Cross-Body Curls
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
4
6-10 reps
-
2
Cable V-Bar Seated Rows
4
5-8 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Kelso Shrug
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5A
Concentration Curl
2
6-10 reps
-
5B
DB Wrist Extensions
3
10-15 reps
-
5C
DB Wrist Flexions
3
10-15 reps
-
6
Alternating Cross-Body Curls
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
4
6-10 reps
-
2
Cable V-Bar Seated Rows
4
5-8 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Kelso Shrug
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5A
Concentration Curl
2
6-10 reps
-
5B
DB Wrist Extensions
3
10-15 reps
-
5C
DB Wrist Flexions
3
10-15 reps
-
6
Alternating Cross-Body Curls
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
4
6-10 reps
-
2
Cable V-Bar Seated Rows
4
5-8 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Kelso Shrug
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5A
Concentration Curl
2
6-10 reps
-
5B
DB Wrist Extensions
3
10-15 reps
-
5C
DB Wrist Flexions
3
10-15 reps
-
6
Alternating Cross-Body Curls
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
4
6-10 reps
-
2
Cable V-Bar Seated Rows
4
5-8 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Kelso Shrug
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5A
Concentration Curl
2
6-10 reps
-
5B
DB Wrist Extensions
3
10-15 reps
-
5C
DB Wrist Flexions
3
10-15 reps
-
6
Alternating Cross-Body Curls
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
4
6-10 reps
-
2
Cable V-Bar Seated Rows
4
5-8 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Kelso Shrug
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5A
Concentration Curl
2
6-10 reps
-
5B
DB Wrist Extensions
3
10-15 reps
-
5C
DB Wrist Flexions
3
10-15 reps
-
6
Alternating Cross-Body Curls
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
4
6-10 reps
-
2
Cable V-Bar Seated Rows
4
5-8 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Kelso Shrug
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5A
Concentration Curl
2
6-10 reps
-
5B
DB Wrist Extensions
3
10-15 reps
-
5C
DB Wrist Flexions
3
10-15 reps
-
6
Alternating Cross-Body Curls
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
4
6-10 reps
-
2
Cable V-Bar Seated Rows
4
5-8 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Kelso Shrug
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5A
Concentration Curl
2
6-10 reps
-
5B
DB Wrist Extensions
3
10-15 reps
-
5C
DB Wrist Flexions
3
10-15 reps
-
6
Alternating Cross-Body Curls
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
4
6-10 reps
-
2
Cable V-Bar Seated Rows
4
5-8 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Kelso Shrug
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5A
Concentration Curl
2
6-10 reps
-
5B
DB Wrist Extensions
3
10-15 reps
-
5C
DB Wrist Flexions
3
10-15 reps
-
6
Alternating Cross-Body Curls
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
4
6-10 reps
-
2
Cable V-Bar Seated Rows
4
5-8 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Kelso Shrug
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5A
Concentration Curl
2
6-10 reps
-
5B
DB Wrist Extensions
3
10-15 reps
-
5C
DB Wrist Flexions
3
10-15 reps
-
6
Alternating Cross-Body Curls
2
12-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Weighted Wide Grip Pullups
4
6-10 reps
-
2
Cable V-Bar Seated Rows
4
5-8 reps
-
3A
Pullover (Dumbbell)
3
8-12 reps
-
3B
Kelso Shrug
3
10-15 reps
-
4
Incline Curl (Dumbbell)
3
6-10 reps
-
5A
Concentration Curl
2
6-10 reps
-
5B
DB Wrist Extensions
3
10-15 reps
-
5C
DB Wrist Flexions
3
10-15 reps
-
6
Alternating Cross-Body Curls
2
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Reverse Lunge (Barbell)
1
10-20 reps
-
3
Standing Calf Raise
2
10-15 reps
-
4
SL Leg Extensions
3
6-10 reps
-
5
Seated Hamstring Curl
3
6-10 reps
-
6
Cable Rope Seated Crunches
3
10-15 reps
-
7
Weighted Hanging Leg Raises
3
12-15 reps
-
8A
Weighted Neck Flexions
2
10-15 reps
-
8B
Weighted Neck Extensions
2
10-15 reps
-
8C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
SL Leg Extensions
3
6-10 reps
-
3
Seated Hamstring Curl
3
6-10 reps
-
4
Cable Rope Seated Crunches
3
10-15 reps
-
5
Weighted Hanging Leg Raises
3
12-15 reps
-
6A
Weighted Neck Flexions
2
10-15 reps
-
6B
Weighted Neck Extensions
2
10-15 reps
-
6C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Smith Machine Calf Raises
2
10-15 reps
-
3
SL Leg Extensions
3
6-10 reps
-
4
Seated Hamstring Curl
3
6-10 reps
-
5
Weighted Hanging Leg Raises
3
12-15 reps
-
6
Cable Rope Seated Crunches
3
10-15 reps
-
7A
Weighted Neck Flexions
2
10-15 reps
-
7B
Weighted Neck Extensions
2
10-15 reps
-
7C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Smith Machine Calf Raises
2
10-15 reps
-
3
SL Leg Extensions
3
6-10 reps
-
4
Seated Hamstring Curl
3
6-10 reps
-
5
Weighted Hanging Leg Raises
3
12-15 reps
-
6
Cable Rope Seated Crunches
3
10-15 reps
-
7A
Weighted Neck Flexions
2
10-15 reps
-
7B
Weighted Neck Extensions
2
10-15 reps
-
7C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Smith Machine Calf Raises
2
10-15 reps
-
3
SL Leg Extensions
3
6-10 reps
-
4
Seated Hamstring Curl
3
6-10 reps
-
5
Weighted Hanging Leg Raises
3
12-15 reps
-
6
Cable Rope Seated Crunches
3
10-15 reps
-
7A
Weighted Neck Flexions
2
10-15 reps
-
7B
Weighted Neck Extensions
2
10-15 reps
-
7C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Smith Machine Calf Raises
2
10-15 reps
-
3
SL Leg Extensions
3
6-10 reps
-
4
Seated Hamstring Curl
3
6-10 reps
-
5
Weighted Hanging Leg Raises
3
12-15 reps
-
6
Cable Rope Seated Crunches
3
10-15 reps
-
7A
Weighted Neck Flexions
2
10-15 reps
-
7B
Weighted Neck Extensions
2
10-15 reps
-
7C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Smith Machine Calf Raises
2
10-15 reps
-
3
SL Leg Extensions
3
6-10 reps
-
4
Seated Hamstring Curl
3
6-10 reps
-
5
Weighted Hanging Leg Raises
3
12-15 reps
-
6
Cable Rope Seated Crunches
3
10-15 reps
-
7A
Weighted Neck Flexions
2
10-15 reps
-
7B
Weighted Neck Extensions
2
10-15 reps
-
7C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Smith Machine Calf Raises
2
10-15 reps
-
3
SL Leg Extensions
3
6-10 reps
-
4
Seated Hamstring Curl
3
6-10 reps
-
5
Weighted Hanging Leg Raises
3
12-15 reps
-
6
Cable Rope Seated Crunches
3
10-15 reps
-
7A
Weighted Neck Flexions
2
10-15 reps
-
7B
Weighted Neck Extensions
2
10-15 reps
-
7C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Smith Machine Calf Raises
2
10-15 reps
-
3
SL Leg Extensions
3
6-10 reps
-
4
Seated Hamstring Curl
3
6-10 reps
-
5
Weighted Hanging Leg Raises
3
12-15 reps
-
6
Cable Rope Seated Crunches
3
10-15 reps
-
7A
Weighted Neck Flexions
2
10-15 reps
-
7B
Weighted Neck Extensions
2
10-15 reps
-
7C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Smith Machine Calf Raises
2
10-15 reps
-
3
SL Leg Extensions
3
6-10 reps
-
4
Seated Hamstring Curl
3
6-10 reps
-
5
Weighted Hanging Leg Raises
3
12-15 reps
-
6
Cable Rope Seated Crunches
3
10-15 reps
-
7A
Weighted Neck Flexions
2
10-15 reps
-
7B
Weighted Neck Extensions
2
10-15 reps
-
7C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Smith Machine Calf Raises
2
10-15 reps
-
3
SL Leg Extensions
3
6-10 reps
-
4
Seated Hamstring Curl
3
6-10 reps
-
5
Weighted Hanging Leg Raises
3
12-15 reps
-
6
Cable Rope Seated Crunches
3
10-15 reps
-
7A
Weighted Neck Flexions
2
10-15 reps
-
7B
Weighted Neck Extensions
2
10-15 reps
-
7C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Smith Machine Calf Raises
2
10-15 reps
-
3
SL Leg Extensions
3
6-10 reps
-
4
Seated Hamstring Curl
3
6-10 reps
-
5
Weighted Hanging Leg Raises
3
12-15 reps
-
6
Cable Rope Seated Crunches
3
10-15 reps
-
7A
Weighted Neck Flexions
2
10-15 reps
-
7B
Weighted Neck Extensions
2
10-15 reps
-
7C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Smith Machine Calf Raises
2
10-15 reps
-
3
SL Leg Extensions
3
6-10 reps
-
4
Seated Hamstring Curl
3
6-10 reps
-
5
Weighted Hanging Leg Raises
3
12-15 reps
-
6
Cable Rope Seated Crunches
3
10-15 reps
-
7A
Weighted Neck Flexions
2
10-15 reps
-
7B
Weighted Neck Extensions
2
10-15 reps
-
7C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Smith Machine Calf Raises
2
10-15 reps
-
3
SL Leg Extensions
3
6-10 reps
-
4
Seated Hamstring Curl
3
6-10 reps
-
5
Weighted Hanging Leg Raises
3
12-15 reps
-
6
Cable Rope Seated Crunches
3
10-15 reps
-
7A
Weighted Neck Flexions
2
10-15 reps
-
7B
Weighted Neck Extensions
2
10-15 reps
-
7C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Smith Machine Calf Raises
2
10-15 reps
-
3
SL Leg Extensions
3
6-10 reps
-
4
Seated Hamstring Curl
3
6-10 reps
-
5
Weighted Hanging Leg Raises
3
12-15 reps
-
6
Cable Rope Seated Crunches
3
10-15 reps
-
7A
Weighted Neck Flexions
2
10-15 reps
-
7B
Weighted Neck Extensions
2
10-15 reps
-
7C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
-
2
Smith Machine Calf Raises
2
10-15 reps
-
3
SL Leg Extensions
3
6-10 reps
-
4
Seated Hamstring Curl
3
6-10 reps
-
5
Weighted Hanging Leg Raises
3
12-15 reps
-
6
Cable Rope Seated Crunches
3
10-15 reps
-
7A
Weighted Neck Flexions
2
10-15 reps
-
7B
Weighted Neck Extensions
2
10-15 reps
-
7C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
5-8 reps
-
2
Single Arm Pec Deck
3
8-12 reps
-
3
Chest Dips
3
5-8 reps
-
4
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
5A
Skull Crusher (Dumbbell)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
8-12 reps
-
6A
Cable Unilateral Tricep Pushdowns
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
5-8 reps
-
2
Single Arm Pec Deck
3
8-12 reps
-
3
Chest Dips
3
5-8 reps
-
4
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
5A
Skull Crusher (Dumbbell)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
8-12 reps
-
6A
Cable Unilateral Tricep Pushdowns
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
5-8 reps
-
2
Single Arm Pec Deck
3
8-12 reps
-
3
Chest Dips
3
5-8 reps
-
4
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
5A
Skull Crusher (Dumbbell)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
8-12 reps
-
6A
Cable Unilateral Tricep Pushdowns
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
5-8 reps
-
2
Single Arm Pec Deck
3
8-12 reps
-
3
Chest Dips
3
5-8 reps
-
4
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
5A
Skull Crusher (Dumbbell)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
8-12 reps
-
6A
Cable Unilateral Tricep Pushdowns
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
5-8 reps
-
2
Single Arm Pec Deck
3
8-12 reps
-
3
Chest Dips
3
5-8 reps
-
4
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
5A
Skull Crusher (Dumbbell)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
8-12 reps
-
6A
Cable Unilateral Tricep Pushdowns
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
5-8 reps
-
2
Single Arm Pec Deck
3
8-12 reps
-
3
Chest Dips
3
5-8 reps
-
4
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
5A
Skull Crusher (Dumbbell)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
8-12 reps
-
6A
Cable Unilateral Tricep Pushdowns
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
5-8 reps
-
2
Single Arm Pec Deck
3
8-12 reps
-
3
Chest Dips
3
5-8 reps
-
4
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
5A
Skull Crusher (Dumbbell)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
8-12 reps
-
6A
Cable Unilateral Tricep Pushdowns
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
5-8 reps
-
2
Single Arm Pec Deck
3
8-12 reps
-
3
Chest Dips
3
5-8 reps
-
4
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
5A
Skull Crusher (Dumbbell)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
8-12 reps
-
6A
Cable Unilateral Tricep Pushdowns
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
5-8 reps
-
2
Single Arm Pec Deck
3
8-12 reps
-
3
Chest Dips
3
5-8 reps
-
4
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
5A
Skull Crusher (Dumbbell)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
8-12 reps
-
6A
Cable Unilateral Tricep Pushdowns
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
5-8 reps
-
2
Single Arm Pec Deck
3
8-12 reps
-
3
Chest Dips
3
5-8 reps
-
4
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
5A
Skull Crusher (Dumbbell)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
8-12 reps
-
6A
Cable Unilateral Tricep Pushdowns
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
5-8 reps
-
2
Single Arm Pec Deck
3
8-12 reps
-
3
Chest Dips
3
5-8 reps
-
4
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
5A
Skull Crusher (Dumbbell)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
8-12 reps
-
6A
Cable Unilateral Tricep Pushdowns
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
5-8 reps
-
2
Single Arm Pec Deck
3
8-12 reps
-
3
Chest Dips
3
5-8 reps
-
4
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
5A
Skull Crusher (Dumbbell)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
8-12 reps
-
6A
Cable Unilateral Tricep Pushdowns
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
5-8 reps
-
2
Single Arm Pec Deck
3
8-12 reps
-
3
Chest Dips
3
5-8 reps
-
4
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
5A
Skull Crusher (Dumbbell)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
8-12 reps
-
6A
Cable Unilateral Tricep Pushdowns
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
5-8 reps
-
2
Single Arm Pec Deck
3
8-12 reps
-
3
Chest Dips
3
5-8 reps
-
4
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
5A
Skull Crusher (Dumbbell)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
8-12 reps
-
6A
Cable Unilateral Tricep Pushdowns
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
5-8 reps
-
2
Single Arm Pec Deck
3
8-12 reps
-
3
Chest Dips
3
5-8 reps
-
4
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
5A
Skull Crusher (Dumbbell)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
8-12 reps
-
6A
Cable Unilateral Tricep Pushdowns
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
5-8 reps
-
2
Single Arm Pec Deck
3
8-12 reps
-
3
Chest Dips
3
5-8 reps
-
4
Seated Overhead Press (Dumbbell)
3
6-10 reps
-
5A
Skull Crusher (Dumbbell)
3
8-12 reps
-
5B
Lateral Raise (Dumbbell)
3
8-12 reps
-
6A
Cable Unilateral Tricep Pushdowns
3
6-10 reps
-
6B
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable V-Bar Seated Rows
4
6-10 reps
-
2
V-Bar Lat Pulldowns
4
8-12 reps
-
3
Chest Supported Single Arm Row
3
8-12 reps
-
4A
Face Away Cable Curl
3
8-12 reps
-
4B
Cable Cross Body Curls
3
8-12 reps
-
5A
Kelso Shrug
3
10-15 reps
-
5B
Incline Curl (Dumbbell)
2
6-10 reps
-
6A
DB Wrist Extensions
3
10-15 reps
-
6B
DB Wrist Flexions
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable V-Bar Seated Rows
4
6-10 reps
-
2
V-Bar Lat Pulldowns
4
8-12 reps
-
3
Chest Supported Single Arm Row
3
8-12 reps
-
4A
Face Away Cable Curl
3
8-12 reps
-
4B
Cable Cross Body Curls
3
8-12 reps
-
5A
Kelso Shrug
3
10-15 reps
-
5B
Incline Curl (Dumbbell)
2
6-10 reps
-
6A
DB Wrist Extensions
3
10-15 reps
-
6B
DB Wrist Flexions
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable V-Bar Seated Rows
4
6-10 reps
-
2
V-Bar Lat Pulldowns
4
8-12 reps
-
3
Chest Supported Single Arm Row
3
8-12 reps
-
4A
Face Away Cable Curl
3
8-12 reps
-
4B
Cable Cross Body Curls
3
8-12 reps
-
5A
Kelso Shrug
3
10-15 reps
-
5B
Incline Curl (Dumbbell)
2
6-10 reps
-
6A
DB Wrist Extensions
3
10-15 reps
-
6B
DB Wrist Flexions
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable V-Bar Seated Rows
4
6-10 reps
-
2
V-Bar Lat Pulldowns
4
8-12 reps
-
3
Chest Supported Single Arm Row
3
8-12 reps
-
4A
Face Away Cable Curl
3
8-12 reps
-
4B
Cable Cross Body Curls
3
8-12 reps
-
5A
Kelso Shrug
3
10-15 reps
-
5B
Incline Curl (Dumbbell)
2
6-10 reps
-
6A
DB Wrist Extensions
3
10-15 reps
-
6B
DB Wrist Flexions
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable V-Bar Seated Rows
4
6-10 reps
-
2
V-Bar Lat Pulldowns
4
8-12 reps
-
3
Chest Supported Single Arm Row
3
8-12 reps
-
4A
Face Away Cable Curl
3
8-12 reps
-
4B
Cable Cross Body Curls
3
8-12 reps
-
5A
Kelso Shrug
3
10-15 reps
-
5B
Incline Curl (Dumbbell)
2
6-10 reps
-
6A
DB Wrist Extensions
3
10-15 reps
-
6B
DB Wrist Flexions
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable V-Bar Seated Rows
4
6-10 reps
-
2
V-Bar Lat Pulldowns
4
8-12 reps
-
3
Chest Supported Single Arm Row
3
8-12 reps
-
4A
Face Away Cable Curl
3
8-12 reps
-
4B
Cable Cross Body Curls
3
8-12 reps
-
5A
Kelso Shrug
3
10-15 reps
-
5B
Incline Curl (Dumbbell)
2
6-10 reps
-
6A
DB Wrist Extensions
3
10-15 reps
-
6B
DB Wrist Flexions
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable V-Bar Seated Rows
4
6-10 reps
-
2
V-Bar Lat Pulldowns
4
8-12 reps
-
3
Chest Supported Single Arm Row
3
8-12 reps
-
4A
Face Away Cable Curl
3
8-12 reps
-
4B
Cable Cross Body Curls
3
8-12 reps
-
5A
Kelso Shrug
3
10-15 reps
-
5B
Incline Curl (Dumbbell)
2
6-10 reps
-
6A
DB Wrist Extensions
3
10-15 reps
-
6B
DB Wrist Flexions
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable V-Bar Seated Rows
4
6-10 reps
-
2
V-Bar Lat Pulldowns
4
8-12 reps
-
3
Chest Supported Single Arm Row
3
8-12 reps
-
4A
Face Away Cable Curl
3
8-12 reps
-
4B
Cable Cross Body Curls
3
8-12 reps
-
5A
Kelso Shrug
3
10-15 reps
-
5B
Incline Curl (Dumbbell)
2
6-10 reps
-
6A
DB Wrist Extensions
3
10-15 reps
-
6B
DB Wrist Flexions
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable V-Bar Seated Rows
4
6-10 reps
-
2
V-Bar Lat Pulldowns
4
8-12 reps
-
3
Chest Supported Single Arm Row
3
8-12 reps
-
4A
Face Away Cable Curl
3
8-12 reps
-
4B
Cable Cross Body Curls
3
8-12 reps
-
5A
Kelso Shrug
3
10-15 reps
-
5B
Incline Curl (Dumbbell)
2
6-10 reps
-
6A
DB Wrist Extensions
3
10-15 reps
-
6B
DB Wrist Flexions
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable V-Bar Seated Rows
4
6-10 reps
-
2
V-Bar Lat Pulldowns
4
8-12 reps
-
3
Chest Supported Single Arm Row
3
8-12 reps
-
4A
Face Away Cable Curl
3
8-12 reps
-
4B
Cable Cross Body Curls
3
8-12 reps
-
5A
Kelso Shrug
3
10-15 reps
-
5B
Incline Curl (Dumbbell)
2
6-10 reps
-
6A
DB Wrist Extensions
3
10-15 reps
-
6B
DB Wrist Flexions
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable V-Bar Seated Rows
4
6-10 reps
-
2
V-Bar Lat Pulldowns
4
8-12 reps
-
3
Chest Supported Single Arm Row
3
8-12 reps
-
4A
Face Away Cable Curl
3
8-12 reps
-
4B
Cable Cross Body Curls
3
8-12 reps
-
5A
Kelso Shrug
3
10-15 reps
-
5B
Incline Curl (Dumbbell)
2
6-10 reps
-
6A
DB Wrist Extensions
3
10-15 reps
-
6B
DB Wrist Flexions
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable V-Bar Seated Rows
4
6-10 reps
-
2
V-Bar Lat Pulldowns
4
8-12 reps
-
3
Chest Supported Single Arm Row
3
8-12 reps
-
4A
Face Away Cable Curl
3
8-12 reps
-
4B
Cable Cross Body Curls
3
8-12 reps
-
5A
Kelso Shrug
3
10-15 reps
-
5B
Incline Curl (Dumbbell)
2
6-10 reps
-
6A
DB Wrist Extensions
3
10-15 reps
-
6B
DB Wrist Flexions
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable V-Bar Seated Rows
4
6-10 reps
-
2
V-Bar Lat Pulldowns
4
8-12 reps
-
3
Chest Supported Single Arm Row
3
8-12 reps
-
4A
Face Away Cable Curl
3
8-12 reps
-
4B
Cable Cross Body Curls
3
8-12 reps
-
5A
Kelso Shrug
3
10-15 reps
-
5B
Incline Curl (Dumbbell)
2
6-10 reps
-
6A
DB Wrist Extensions
3
10-15 reps
-
6B
DB Wrist Flexions
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable V-Bar Seated Rows
4
6-10 reps
-
2
V-Bar Lat Pulldowns
4
8-12 reps
-
3
Chest Supported Single Arm Row
3
8-12 reps
-
4A
Face Away Cable Curl
3
8-12 reps
-
4B
Cable Cross Body Curls
3
8-12 reps
-
5A
Kelso Shrug
3
10-15 reps
-
5B
Incline Curl (Dumbbell)
2
6-10 reps
-
6A
DB Wrist Extensions
3
10-15 reps
-
6B
DB Wrist Flexions
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable V-Bar Seated Rows
4
6-10 reps
-
2
V-Bar Lat Pulldowns
4
8-12 reps
-
3
Chest Supported Single Arm Row
3
8-12 reps
-
4A
Face Away Cable Curl
3
8-12 reps
-
4B
Cable Cross Body Curls
3
8-12 reps
-
5A
Kelso Shrug
3
10-15 reps
-
5B
Incline Curl (Dumbbell)
2
6-10 reps
-
6A
DB Wrist Extensions
3
10-15 reps
-
6B
DB Wrist Flexions
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable V-Bar Seated Rows
4
6-10 reps
-
2
V-Bar Lat Pulldowns
4
8-12 reps
-
3
Chest Supported Single Arm Row
3
8-12 reps
-
4A
Face Away Cable Curl
3
8-12 reps
-
4B
Cable Cross Body Curls
3
8-12 reps
-
5A
Kelso Shrug
3
10-15 reps
-
5B
Incline Curl (Dumbbell)
2
6-10 reps
-
6A
DB Wrist Extensions
3
10-15 reps
-
6B
DB Wrist Flexions
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
-
2
Standing Calf Raise
3
10-15 reps
-
3
Leg Press
3
6-10 reps
-
4
Seated Hamstring Curl
3
6-10 reps
-
5
Cable Rope Seated Crunches
3
10-15 reps
-
6
Weighted Hanging Leg Raises
3
12-15 reps
-
7A
Weighted Neck Flexions
2
10-15 reps
-
7B
Weighted Neck Extensions
2
10-15 reps
-
7C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
-
2
Leg Press
3
6-10 reps
-
3
Seated Hamstring Curl
3
6-10 reps
-
4
Cable Rope Seated Crunches
3
10-15 reps
-
5
Weighted Hanging Leg Raises
3
12-15 reps
-
6A
Weighted Neck Flexions
2
10-15 reps
-
6B
Weighted Neck Extensions
2
10-15 reps
-
6C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
-
2
Smith Machine Calf Raises
3
10-15 reps
-
3
Seated Hamstring Curl
3
6-10 reps
-
4
Leg Press
3
6-10 reps
-
5
Cable Rope Seated Crunches
3
10-15 reps
-
6
Weighted Hanging Leg Raises
3
12-15 reps
-
7A
Weighted Neck Flexions
2
10-15 reps
-
7B
Weighted Neck Extensions
2
10-15 reps
-
7C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
-
2
Smith Machine Calf Raises
3
10-15 reps
-
3
Seated Hamstring Curl
3
6-10 reps
-
4
Leg Press
3
6-10 reps
-
5
Cable Rope Seated Crunches
3
10-15 reps
-
6
Weighted Hanging Leg Raises
3
12-15 reps
-
7A
Weighted Neck Flexions
2
10-15 reps
-
7B
Weighted Neck Extensions
2
10-15 reps
-
7C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
-
2
Smith Machine Calf Raises
3
10-15 reps
-
3
Seated Hamstring Curl
3
6-10 reps
-
4
Leg Press
3
6-10 reps
-
5
Cable Rope Seated Crunches
3
10-15 reps
-
6
Weighted Hanging Leg Raises
3
12-15 reps
-
7A
Weighted Neck Flexions
2
10-15 reps
-
7B
Weighted Neck Extensions
2
10-15 reps
-
7C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
-
2
Smith Machine Calf Raises
3
10-15 reps
-
3
Seated Hamstring Curl
3
6-10 reps
-
4
Leg Press
3
6-10 reps
-
5
Cable Rope Seated Crunches
3
10-15 reps
-
6
Weighted Hanging Leg Raises
3
12-15 reps
-
7A
Weighted Neck Flexions
2
10-15 reps
-
7B
Weighted Neck Extensions
2
10-15 reps
-
7C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
-
2
Smith Machine Calf Raises
3
10-15 reps
-
3
Seated Hamstring Curl
3
6-10 reps
-
4
Leg Press
3
6-10 reps
-
5
Cable Rope Seated Crunches
3
10-15 reps
-
6
Weighted Hanging Leg Raises
3
12-15 reps
-
7A
Weighted Neck Flexions
2
10-15 reps
-
7B
Weighted Neck Extensions
2
10-15 reps
-
7C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
-
2
Smith Machine Calf Raises
3
10-15 reps
-
3
Seated Hamstring Curl
3
6-10 reps
-
4
Leg Press
3
6-10 reps
-
5
Cable Rope Seated Crunches
3
10-15 reps
-
6
Weighted Hanging Leg Raises
3
12-15 reps
-
7A
Weighted Neck Flexions
2
10-15 reps
-
7B
Weighted Neck Extensions
2
10-15 reps
-
7C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
-
2
Smith Machine Calf Raises
3
10-15 reps
-
3
Seated Hamstring Curl
3
6-10 reps
-
4
Leg Press
3
6-10 reps
-
5
Cable Rope Seated Crunches
3
10-15 reps
-
6
Weighted Hanging Leg Raises
3
12-15 reps
-
7A
Weighted Neck Flexions
2
10-15 reps
-
7B
Weighted Neck Extensions
2
10-15 reps
-
7C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
-
2
Smith Machine Calf Raises
3
10-15 reps
-
3
Seated Hamstring Curl
3
6-10 reps
-
4
Leg Press
3
6-10 reps
-
5
Cable Rope Seated Crunches
3
10-15 reps
-
6
Weighted Hanging Leg Raises
3
12-15 reps
-
7A
Weighted Neck Flexions
2
10-15 reps
-
7B
Weighted Neck Extensions
2
10-15 reps
-
7C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
-
2
Smith Machine Calf Raises
3
10-15 reps
-
3
Seated Hamstring Curl
3
6-10 reps
-
4
Leg Press
3
6-10 reps
-
5
Cable Rope Seated Crunches
3
10-15 reps
-
6
Weighted Hanging Leg Raises
3
12-15 reps
-
7A
Weighted Neck Flexions
2
10-15 reps
-
7B
Weighted Neck Extensions
2
10-15 reps
-
7C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
-
2
Smith Machine Calf Raises
3
10-15 reps
-
3
Seated Hamstring Curl
3
6-10 reps
-
4
Leg Press
3
6-10 reps
-
5
Cable Rope Seated Crunches
3
10-15 reps
-
6
Weighted Hanging Leg Raises
3
12-15 reps
-
7A
Weighted Neck Flexions
2
10-15 reps
-
7B
Weighted Neck Extensions
2
10-15 reps
-
7C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
-
2
Smith Machine Calf Raises
3
10-15 reps
-
3
Seated Hamstring Curl
3
6-10 reps
-
4
Leg Press
3
6-10 reps
-
5
Cable Rope Seated Crunches
3
10-15 reps
-
6
Weighted Hanging Leg Raises
3
12-15 reps
-
7A
Weighted Neck Flexions
2
10-15 reps
-
7B
Weighted Neck Extensions
2
10-15 reps
-
7C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
-
2
Smith Machine Calf Raises
3
10-15 reps
-
3
Seated Hamstring Curl
3
6-10 reps
-
4
Leg Press
3
6-10 reps
-
5
Cable Rope Seated Crunches
3
10-15 reps
-
6
Weighted Hanging Leg Raises
3
12-15 reps
-
7A
Weighted Neck Flexions
2
10-15 reps
-
7B
Weighted Neck Extensions
2
10-15 reps
-
7C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
-
2
Smith Machine Calf Raises
3
10-15 reps
-
3
Seated Hamstring Curl
3
6-10 reps
-
4
Leg Press
3
6-10 reps
-
5
Cable Rope Seated Crunches
3
10-15 reps
-
6
Weighted Hanging Leg Raises
3
12-15 reps
-
7A
Weighted Neck Flexions
2
10-15 reps
-
7B
Weighted Neck Extensions
2
10-15 reps
-
7C
Weighted Neck Lat Flexions
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
-
2
Smith Machine Calf Raises
3
10-15 reps
-
3
Seated Hamstring Curl
3
6-10 reps
-
4
Leg Press
3
6-10 reps
-
5
Cable Rope Seated Crunches
3
10-15 reps
-
6
Weighted Hanging Leg Raises
3
12-15 reps
-
7A
Weighted Neck Flexions
2
10-15 reps
-
7B
Weighted Neck Extensions
2
10-15 reps
-
7C
Weighted Neck Lat Flexions
2
10-15 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Incline Chest Press (Machine)
4 Sets
5-8 Reps
-
2
High Incline Chest/Shoulder Press
3 Sets
5-8 Reps
-
3
Single Arm Pec Deck
3 Sets
8-12 Reps
-
4
Chest Dips
3 Sets
5-8 Reps
-
5A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
5B
One Arm Lateral Raise (Cable)
3 Sets
10-15 Reps
-
6A
Single Arm Tricep Extension (Cable)
3 Sets
6-10 Reps
-
6B
Single Arm Rear Delt Fly (Cable)
3 Sets
10-15 Reps
-
Day 2
1
Weighted Wide Grip Pullups
4 Sets
6-10 Reps
-
2
Cable V-Bar Seated Rows
4 Sets
5-8 Reps
-
3A
Pullover (Dumbbell)
3 Sets
8-12 Reps
-
3B
Kelso Shrug
3 Sets
10-15 Reps
-
4
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
-
5A
Concentration Curl
2 Sets
6-10 Reps
-
5B
DB Wrist Extensions
3 Sets
10-15 Reps
-
5C
DB Wrist Flexions
3 Sets
10-15 Reps
-
6
Alternating Cross-Body Curls
2 Sets
12-20 Reps
-
Day 4
1
Incline Bench Press (Smith Machine)
4 Sets
5-8 Reps
-
2
Single Arm Pec Deck
3 Sets
8-12 Reps
-
3
Chest Dips
3 Sets
5-8 Reps
-
4
Seated Overhead Press (Dumbbell)
3 Sets
6-10 Reps
-
5A
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
-
5B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
6A
Cable Unilateral Tricep Pushdowns
3 Sets
6-10 Reps
-
6B
Single Arm Rear Delt Fly (Cable)
3 Sets
10-15 Reps
-
Day 5
1
Cable V-Bar Seated Rows
4 Sets
6-10 Reps
-
2
V-Bar Lat Pulldowns
4 Sets
8-12 Reps
-
3
Chest Supported Single Arm Row
3 Sets
8-12 Reps
-
4A
Face Away Cable Curl
3 Sets
8-12 Reps
-
4B
Cable Cross Body Curls
3 Sets
8-12 Reps
-
5A
Kelso Shrug
3 Sets
10-15 Reps
-
5B
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
-
6A
DB Wrist Extensions
3 Sets
10-15 Reps
-
6B
DB Wrist Flexions
3 Sets
10-15 Reps
-
Day 6
1
Romanian Deadlift (Barbell)
4 Sets
6-10 Reps
-
2
Standing Calf Raise
3 Sets
10-15 Reps
-
3
Leg Press
3 Sets
6-10 Reps
-
4
Seated Hamstring Curl
3 Sets
6-10 Reps
-
5
Cable Rope Seated Crunches
3 Sets
10-15 Reps
-
6
Weighted Hanging Leg Raises
3 Sets
12-15 Reps
-
7A
Weighted Neck Flexions
2 Sets
10-15 Reps
-
7B
Weighted Neck Extensions
2 Sets
10-15 Reps
-
7C
Weighted Neck Lat Flexions
2 Sets
10-15 Reps
-
Day 3
1
Squat (Smith Machine)
3 Sets
5-8 Reps
-
2
Reverse Lunge (Barbell)
1 Set
10-20 Reps
-
3
Standing Calf Raise
2 Sets
10-15 Reps
-
4
SL Leg Extensions
3 Sets
6-10 Reps
-
5
Seated Hamstring Curl
3 Sets
6-10 Reps
-
6
Cable Rope Seated Crunches
3 Sets
10-15 Reps
-
7
Weighted Hanging Leg Raises
3 Sets
12-15 Reps
-
8A
Weighted Neck Flexions
2 Sets
10-15 Reps
-
8B
Weighted Neck Extensions
2 Sets
10-15 Reps
-
8C
Weighted Neck Lat Flexions
2 Sets
10-15 Reps
-