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L9DrunkKevinLevrone

by mark
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Program Description

BigFuckingArms

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 21, 2025 08:53
  • Last Edited
    Jun 18, 2025 11:43

Summary

Unleash your inner beast with the L9DrunkKevinLevrone program, a comprehensive 12-week training regimen designed for those ready to push their limits. With a commitment of 7 days a week, you'll sculpt your physique through targeted workouts focusing on major muscle groups, including chest, back, legs, and abs. Each session is meticulously crafted to maximize strength and hypertrophy, featuring a mix of compound and isolation exercises. Equip yourself with a full gym and get ready to transform your body and elevate your performance!
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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
Rotator Cuff Warmup
2
12-15 reps
-
2
Incline Bench Press (Barbell)
1
1
2
11-12 reps
9-10 reps
6-8 reps
RPE 3
RPE 6
RPE 10
3
Dip (Weighted)
2
6-8 reps
RPE 10
4
Chest Fly (Dumbbell)
2
8-12 reps
RPE 10
5
Rope Zza Glowy
2
7-10 reps
RPE 10
6
Single Arm Pushdown
1
1
8-12 reps
6-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Warmup
2
12-15 reps
-
2
Incline Bench Press (Barbell)
1
1
2
11-12 reps
9-10 reps
6-8 reps
RPE 3
RPE 6
RPE 10
3
Dip (Weighted)
2
6-8 reps
RPE 10
4
Chest Fly (Dumbbell)
2
8-12 reps
RPE 10
5
Rope Zza Glowy
2
7-10 reps
RPE 10
6
Single Arm Pushdown
1
1
8-12 reps
6-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Warmup
2
12-15 reps
-
2
Incline Bench Press (Barbell)
1
1
2
11-12 reps
9-10 reps
6-8 reps
RPE 3
RPE 6
RPE 10
3
Dip (Weighted)
2
6-8 reps
RPE 10
4
Chest Fly (Dumbbell)
2
8-12 reps
RPE 10
5
Rope Zza Glowy
2
7-10 reps
RPE 10
6
Single Arm Pushdown
1
1
8-12 reps
6-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Warmup
2
12-15 reps
-
2
Incline Bench Press (Barbell)
1
1
2
11-12 reps
9-10 reps
6-8 reps
RPE 3
RPE 6
RPE 10
3
Dip (Weighted)
2
6-8 reps
RPE 10
4
Chest Fly (Dumbbell)
2
8-12 reps
RPE 10
5
Rope Zza Glowy
2
7-10 reps
RPE 10
6
Single Arm Pushdown
1
1
8-12 reps
6-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Warmup
2
12-15 reps
-
2
Incline Bench Press (Barbell)
1
1
2
11-12 reps
9-10 reps
6-8 reps
RPE 3
RPE 6
RPE 10
3
Dip (Weighted)
2
6-8 reps
RPE 10
4
Chest Fly (Dumbbell)
2
8-12 reps
RPE 10
5
Rope Zza Glowy
2
7-10 reps
RPE 10
6
Single Arm Pushdown
1
1
8-12 reps
6-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Warmup
2
12-15 reps
-
2
Incline Bench Press (Barbell)
1
1
2
11-12 reps
9-10 reps
6-8 reps
RPE 3
RPE 6
RPE 10
3
Dip (Weighted)
2
6-8 reps
RPE 10
4
Chest Fly (Dumbbell)
2
8-12 reps
RPE 10
5
Rope Zza Glowy
2
7-10 reps
RPE 10
6
Single Arm Pushdown
1
1
8-12 reps
6-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Warmup
2
12-15 reps
-
2
Incline Bench Press (Barbell)
1
1
2
11-12 reps
9-10 reps
6-8 reps
RPE 3
RPE 6
RPE 10
3
Dip (Weighted)
2
6-8 reps
RPE 10
4
Chest Fly (Dumbbell)
2
8-12 reps
RPE 10
5
Rope Zza Glowy
2
7-10 reps
RPE 10
6
Single Arm Pushdown
1
1
8-12 reps
6-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Warmup
2
12-15 reps
-
2
Incline Bench Press (Barbell)
1
1
2
11-12 reps
9-10 reps
6-8 reps
RPE 3
RPE 6
RPE 10
3
Dip (Weighted)
2
6-8 reps
RPE 10
4
Chest Fly (Dumbbell)
2
8-12 reps
RPE 10
5
Rope Zza Glowy
2
7-10 reps
RPE 10
6
Single Arm Pushdown
1
1
8-12 reps
6-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Warmup
2
12-15 reps
-
2
Incline Bench Press (Barbell)
1
1
2
11-12 reps
9-10 reps
6-8 reps
RPE 3
RPE 6
RPE 10
3
Dip (Weighted)
2
6-8 reps
RPE 10
4
Chest Fly (Dumbbell)
2
8-12 reps
RPE 10
5
Rope Zza Glowy
2
7-10 reps
RPE 10
6
Single Arm Pushdown
1
1
8-12 reps
6-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Warmup
2
12-15 reps
-
2
Incline Bench Press (Barbell)
1
1
2
11-12 reps
9-10 reps
6-8 reps
RPE 3
RPE 6
RPE 10
3
Dip (Weighted)
2
6-8 reps
RPE 10
4
Chest Fly (Dumbbell)
2
8-12 reps
RPE 10
5
Rope Zza Glowy
2
7-10 reps
RPE 10
6
Single Arm Pushdown
1
1
8-12 reps
6-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Warmup
2
12-15 reps
-
2
Incline Bench Press (Barbell)
1
1
2
11-12 reps
9-10 reps
6-8 reps
RPE 3
RPE 6
RPE 10
3
Dip (Weighted)
2
6-8 reps
RPE 10
4
Chest Fly (Dumbbell)
2
8-12 reps
RPE 10
5
Rope Zza Glowy
2
7-10 reps
RPE 10
6
Single Arm Pushdown
1
1
8-12 reps
6-10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Warmup
2
12-15 reps
-
2
Incline Bench Press (Barbell)
1
1
2
11-12 reps
9-10 reps
6-8 reps
RPE 3
RPE 6
RPE 10
3
Dip (Weighted)
2
6-8 reps
RPE 10
4
Chest Fly (Dumbbell)
2
8-12 reps
RPE 10
5
Rope Zza Glowy
2
7-10 reps
RPE 10
6
Single Arm Pushdown
1
1
8-12 reps
6-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Warmup
1
-
-
2
Warmup Lats
2
10-15 reps
RPE 1
3
Lat Pulldown (Single Arm)
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
4
Barbell Row
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
5
Close Grip One Arm Machine Row
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
6
Bicep Curl Calfes
2
8-10 reps
RPE 10
7
Modlitewnik Biceps Hantel
1
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Warmup
1
-
-
2
Warmup Lats
2
10-15 reps
RPE 1
3
Lat Pulldown (Single Arm)
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
4
Barbell Row
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
5
Close Grip One Arm Machine Row
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
6
Bicep Curl Calfes
2
8-10 reps
RPE 10
7
Modlitewnik Biceps Hantel
1
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Warmup
1
-
-
2
Warmup Lats
2
10-15 reps
RPE 1
3
Lat Pulldown (Single Arm)
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
4
Barbell Row
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
5
Close Grip One Arm Machine Row
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
6
Bicep Curl Calfes
2
8-10 reps
RPE 10
7
Modlitewnik Biceps Hantel
1
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Warmup
1
-
-
2
Warmup Lats
2
10-15 reps
RPE 1
3
Lat Pulldown (Single Arm)
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
4
Barbell Row
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
5
Close Grip One Arm Machine Row
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
6
Bicep Curl Calfes
2
8-10 reps
RPE 10
7
Modlitewnik Biceps Hantel
1
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Warmup
1
-
-
2
Warmup Lats
2
10-15 reps
RPE 1
3
Lat Pulldown (Single Arm)
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
4
Barbell Row
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
5
Close Grip One Arm Machine Row
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
6
Bicep Curl Calfes
2
8-10 reps
RPE 10
7
Modlitewnik Biceps Hantel
1
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Warmup
1
-
-
2
Warmup Lats
2
10-15 reps
RPE 1
3
Lat Pulldown (Single Arm)
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
4
Barbell Row
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
5
Close Grip One Arm Machine Row
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
6
Bicep Curl Calfes
2
8-10 reps
RPE 10
7
Modlitewnik Biceps Hantel
1
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Warmup
1
-
-
2
Warmup Lats
2
10-15 reps
RPE 1
3
Lat Pulldown (Single Arm)
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
4
Barbell Row
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
5
Close Grip One Arm Machine Row
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
6
Bicep Curl Calfes
2
8-10 reps
RPE 10
7
Modlitewnik Biceps Hantel
1
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Warmup
1
-
-
2
Warmup Lats
2
10-15 reps
RPE 1
3
Lat Pulldown (Single Arm)
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
4
Barbell Row
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
5
Close Grip One Arm Machine Row
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
6
Bicep Curl Calfes
2
8-10 reps
RPE 10
7
Modlitewnik Biceps Hantel
1
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Warmup
1
-
-
2
Warmup Lats
2
10-15 reps
RPE 1
3
Lat Pulldown (Single Arm)
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
4
Barbell Row
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
5
Close Grip One Arm Machine Row
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
6
Bicep Curl Calfes
2
8-10 reps
RPE 10
7
Modlitewnik Biceps Hantel
1
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Warmup
1
-
-
2
Warmup Lats
2
10-15 reps
RPE 1
3
Lat Pulldown (Single Arm)
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
4
Barbell Row
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
5
Close Grip One Arm Machine Row
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
6
Bicep Curl Calfes
2
8-10 reps
RPE 10
7
Modlitewnik Biceps Hantel
1
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Warmup
1
-
-
2
Warmup Lats
2
10-15 reps
RPE 1
3
Lat Pulldown (Single Arm)
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
4
Barbell Row
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
5
Close Grip One Arm Machine Row
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
6
Bicep Curl Calfes
2
8-10 reps
RPE 10
7
Modlitewnik Biceps Hantel
1
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Warmup
1
-
-
2
Warmup Lats
2
10-15 reps
RPE 1
3
Lat Pulldown (Single Arm)
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
4
Barbell Row
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
5
Close Grip One Arm Machine Row
1
1
8-10 reps
6-8 reps
RPE 10
RPE 10
6
Bicep Curl Calfes
2
8-10 reps
RPE 10
7
Modlitewnik Biceps Hantel
1
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-10 reps
RPE 10
2
RDL
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
3
8-12 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Rzymska :)
2
8-12 reps
RPE 10
6
Hanging Leg Raise
2
5-20 reps
RPE 10
7
Ab Wheel
2
8-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-10 reps
RPE 10
2
RDL
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
3
8-12 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Rzymska :)
2
8-12 reps
RPE 10
6
Hanging Leg Raise
2
5-20 reps
RPE 10
7
Ab Wheel
2
8-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-10 reps
RPE 10
2
RDL
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
3
8-12 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Rzymska :)
2
8-12 reps
RPE 10
6
Hanging Leg Raise
2
5-20 reps
RPE 10
7
Ab Wheel
2
8-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-10 reps
RPE 10
2
RDL
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
3
8-12 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Rzymska :)
2
8-12 reps
RPE 10
6
Hanging Leg Raise
2
5-20 reps
RPE 10
7
Ab Wheel
2
8-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-10 reps
RPE 10
2
RDL
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
3
8-12 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Rzymska :)
2
8-12 reps
RPE 10
6
Hanging Leg Raise
2
5-20 reps
RPE 10
7
Ab Wheel
2
8-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-10 reps
RPE 10
2
RDL
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
3
8-12 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Rzymska :)
2
8-12 reps
RPE 10
6
Hanging Leg Raise
2
5-20 reps
RPE 10
7
Ab Wheel
2
8-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-10 reps
RPE 10
2
RDL
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
3
8-12 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Rzymska :)
2
8-12 reps
RPE 10
6
Hanging Leg Raise
2
5-20 reps
RPE 10
7
Ab Wheel
2
8-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-10 reps
RPE 10
2
RDL
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
3
8-12 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Rzymska :)
2
8-12 reps
RPE 10
6
Hanging Leg Raise
2
5-20 reps
RPE 10
7
Ab Wheel
2
8-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-10 reps
RPE 10
2
RDL
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
3
8-12 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Rzymska :)
2
8-12 reps
RPE 10
6
Hanging Leg Raise
2
5-20 reps
RPE 10
7
Ab Wheel
2
8-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-10 reps
RPE 10
2
RDL
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
3
8-12 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Rzymska :)
2
8-12 reps
RPE 10
6
Hanging Leg Raise
2
5-20 reps
RPE 10
7
Ab Wheel
2
8-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-10 reps
RPE 10
2
RDL
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
3
8-12 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Rzymska :)
2
8-12 reps
RPE 10
6
Hanging Leg Raise
2
5-20 reps
RPE 10
7
Ab Wheel
2
8-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
8-10 reps
RPE 10
2
RDL
3
8-12 reps
RPE 10
3
Hip Abductor (Machine)
3
8-12 reps
RPE 10
4
Leg Extension
2
8-12 reps
RPE 10
5
Rzymska :)
2
8-12 reps
RPE 10
6
Hanging Leg Raise
2
5-20 reps
RPE 10
7
Ab Wheel
2
8-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Warmup
2
8-12 reps
-
2
Lateral Raise (Cable)
4
8-12 reps
RPE 10
3
Tył Barku Cable
4
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
5
Bicep Curl (Machine)
2
6-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Warmup
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-12 reps
RPE 10
3
Tył Barku Cable
3
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
5
Bicep Curl (Machine)
2
6-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Warmup
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-12 reps
RPE 10
3
Tył Barku Cable
3
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
5
Bicep Curl (Machine)
2
6-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Warmup
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-12 reps
RPE 10
3
Tył Barku Cable
3
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
5
Bicep Curl (Machine)
2
6-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Warmup
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-12 reps
RPE 10
3
Tył Barku Cable
3
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
5
Bicep Curl (Machine)
2
6-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Warmup
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-12 reps
RPE 10
3
Tył Barku Cable
3
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
5
Bicep Curl (Machine)
2
6-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Warmup
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-12 reps
RPE 10
3
Tył Barku Cable
3
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
5
Bicep Curl (Machine)
2
6-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Warmup
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-12 reps
RPE 10
3
Tył Barku Cable
3
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
5
Bicep Curl (Machine)
2
6-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Warmup
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-12 reps
RPE 10
3
Tył Barku Cable
3
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
5
Bicep Curl (Machine)
2
6-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Warmup
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-12 reps
RPE 10
3
Tył Barku Cable
3
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
5
Bicep Curl (Machine)
2
6-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Warmup
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-12 reps
RPE 10
3
Tył Barku Cable
3
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
5
Bicep Curl (Machine)
2
6-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Rotator Cuff Warmup
2
8-12 reps
-
2
Lateral Raise (Cable)
2
8-12 reps
RPE 10
3
Tył Barku Cable
3
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 10
5
Bicep Curl (Machine)
2
6-12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
REST
1
-
-
Week 1
1 / 12 Weeks
Day 1
1
Rotator Cuff Warmup
2 Sets
12-15 Reps
-
2
Incline Bench Press (Barbell)
1 Set
1 Set
2 Sets
11-12 Reps
9-10 Reps
6-8 Reps
@3
@6
@10
3
Dip (Weighted)
2 Sets
6-8 Reps
@10
4
Chest Fly (Dumbbell)
2 Sets
8-12 Reps
@10
5
Rope Zza Glowy
2 Sets
7-10 Reps
@10
6
Single Arm Pushdown
1 Set
1 Set
8-12 Reps
6-10 Reps
@10
@10
Day 2
1
Rotator Cuff Warmup
1 Set
-
-
2
Warmup Lats
2 Sets
10-15 Reps
@1
3
Lat Pulldown (Single Arm)
1 Set
1 Set
8-10 Reps
6-8 Reps
@10
@10
4
Barbell Row
1 Set
1 Set
8-10 Reps
6-8 Reps
@10
@10
5
Close Grip One Arm Machine Row
1 Set
1 Set
8-10 Reps
6-8 Reps
@10
@10
6
Bicep Curl Calfes
2 Sets
8-10 Reps
@10
7
Modlitewnik Biceps Hantel
1 Set
8-10 Reps
-
Day 3
1
REST
1 Set
-
-
Day 4
1
Hack Squat
2 Sets
8-10 Reps
@10
2
RDL
3 Sets
8-12 Reps
@10
3
Hip Abductor (Machine)
3 Sets
8-12 Reps
@10
4
Leg Extension
2 Sets
8-12 Reps
@10
5
Rzymska :)
2 Sets
8-12 Reps
@10
6
Hanging Leg Raise
2 Sets
5-20 Reps
@10
7
Ab Wheel
2 Sets
8-20 Reps
@10
Day 5
1
REST
1 Set
-
-
Day 6
1
Rotator Cuff Warmup
2 Sets
8-12 Reps
-
2
Lateral Raise (Cable)
4 Sets
8-12 Reps
@10
3
Tył Barku Cable
4 Sets
6-10 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
5
Bicep Curl (Machine)
2 Sets
6-12 Reps
@10
Day 7
1
REST
1 Set
-
-