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BoostcampPNG

PPLPPA- medium volume

by Aleksander Winiarczyk

Program Description

Push Pull Legs Push Pull Arms/Delts program. The goal is to emphasize upper body with additional volume on arms and delts. Legs are kept on maintenance volume. Perfect for those, who need to bring upper body.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 14, 2025 12:05
  • Last Edited
    Jun 14, 2025 04:25
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
1
8-10 reps
12-15 reps
-
-
2
AD Press (Smith Machine)
3
6-8 reps
-
3
Lateral Raise (Cable)
4
12-15 reps
-
4
Pec Deck (Machine)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
1
8-10 reps
12-15 reps
-
-
2
AD Press (Smith Machine)
3
6-8 reps
-
3
Lateral Raise (Cable)
4
12-15 reps
-
4
Pec Deck (Machine)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
1
8-10 reps
12-15 reps
-
-
2
AD Press (Smith Machine)
3
6-8 reps
-
3
Lateral Raise (Cable)
4
12-15 reps
-
4
Pec Deck (Machine)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
1
8-10 reps
12-15 reps
-
-
2
AD Press (Smith Machine)
3
6-8 reps
-
3
Lateral Raise (Cable)
4
12-15 reps
-
4
Pec Deck (Machine)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
1
8-10 reps
12-15 reps
-
-
2
AD Press (Smith Machine)
3
6-8 reps
-
3
Lateral Raise (Cable)
4
12-15 reps
-
4
Pec Deck (Machine)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
1
8-10 reps
12-15 reps
-
-
2
AD Press (Smith Machine)
3
6-8 reps
-
3
Lateral Raise (Cable)
4
12-15 reps
-
4
Pec Deck (Machine)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
1
8-10 reps
12-15 reps
-
-
2
AD Press (Smith Machine)
3
6-8 reps
-
3
Lateral Raise (Cable)
4
12-15 reps
-
4
Pec Deck (Machine)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
1
8-10 reps
12-15 reps
-
-
2
AD Press (Smith Machine)
3
6-8 reps
-
3
Lateral Raise (Cable)
4
12-15 reps
-
4
Pec Deck (Machine)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Machine Low Row
3
8-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
3
Chest Supported Row (Dumbbell)
3
12-15 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Reverse Pec Deck
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Machine Low Row
3
8-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
3
Chest Supported Row (Dumbbell)
3
12-15 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Reverse Pec Deck
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Machine Low Row
3
8-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
3
Chest Supported Row (Dumbbell)
3
12-15 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Reverse Pec Deck
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Machine Low Row
3
8-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
3
Chest Supported Row (Dumbbell)
3
12-15 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Reverse Pec Deck
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Machine Low Row
3
8-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
3
Chest Supported Row (Dumbbell)
3
12-15 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Reverse Pec Deck
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Machine Low Row
3
8-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
3
Chest Supported Row (Dumbbell)
3
12-15 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Reverse Pec Deck
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Machine Low Row
3
8-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
3
Chest Supported Row (Dumbbell)
3
12-15 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Reverse Pec Deck
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Machine Low Row
3
8-10 reps
-
2
Lat Pulldown (Neutral Grip)
3
10-12 reps
-
3
Chest Supported Row (Dumbbell)
3
12-15 reps
-
4
Incline Curl (Dumbbell)
3
10-12 reps
-
5
Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Reverse Pec Deck
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Leg Extension
2
15-20 reps
-
3
Leg Curl
3
12-15 reps
-
4
Calf Raise (Leg Press)
3
12-15 reps
-
5
Hanging Knee Raise
3
-
-
6
Cable Crunch
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Leg Extension
2
15-20 reps
-
3
Leg Curl
3
12-15 reps
-
4
Calf Raise (Leg Press)
3
12-15 reps
-
5
Hanging Knee Raise
3
-
-
6
Cable Crunch
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Leg Extension
2
15-20 reps
-
3
Leg Curl
3
12-15 reps
-
4
Calf Raise (Leg Press)
3
12-15 reps
-
5
Hanging Knee Raise
3
-
-
6
Cable Crunch
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Leg Extension
2
15-20 reps
-
3
Leg Curl
3
12-15 reps
-
4
Calf Raise (Leg Press)
3
12-15 reps
-
5
Hanging Knee Raise
3
-
-
6
Cable Crunch
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Leg Extension
2
15-20 reps
-
3
Leg Curl
3
12-15 reps
-
4
Calf Raise (Leg Press)
3
12-15 reps
-
5
Hanging Knee Raise
3
-
-
6
Cable Crunch
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Leg Extension
2
15-20 reps
-
3
Leg Curl
3
12-15 reps
-
4
Calf Raise (Leg Press)
3
12-15 reps
-
5
Hanging Knee Raise
3
-
-
6
Cable Crunch
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Leg Extension
2
15-20 reps
-
3
Leg Curl
3
12-15 reps
-
4
Calf Raise (Leg Press)
3
12-15 reps
-
5
Hanging Knee Raise
3
-
-
6
Cable Crunch
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
10-12 reps
-
2
Leg Extension
2
15-20 reps
-
3
Leg Curl
3
12-15 reps
-
4
Calf Raise (Leg Press)
3
12-15 reps
-
5
Hanging Knee Raise
3
-
-
6
Cable Crunch
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Machine Chest Press (Incline)
3
6-8 reps
-
2
Machine Chest Press (Flat)
3
10-12 reps
-
3
Cable Crossover
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
1
10-15 reps
15-20 reps
-
-
5
Single Arm Overhead Tricep Extension
3
12-15 reps
-
6
Seated Dip (Machine)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Machine Chest Press (Incline)
3
6-8 reps
-
2
Machine Chest Press (Flat)
3
10-12 reps
-
3
Cable Crossover
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
1
10-15 reps
15-20 reps
-
-
5
Single Arm Overhead Tricep Extension
3
12-15 reps
-
6
Seated Dip (Machine)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Machine Chest Press (Incline)
3
6-8 reps
-
2
Machine Chest Press (Flat)
3
10-12 reps
-
3
Cable Crossover
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
1
10-15 reps
15-20 reps
-
-
5
Single Arm Overhead Tricep Extension
3
12-15 reps
-
6
Seated Dip (Machine)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Machine Chest Press (Incline)
3
6-8 reps
-
2
Machine Chest Press (Flat)
3
10-12 reps
-
3
Cable Crossover
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
1
10-15 reps
15-20 reps
-
-
5
Single Arm Overhead Tricep Extension
3
12-15 reps
-
6
Seated Dip (Machine)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Machine Chest Press (Incline)
3
6-8 reps
-
2
Machine Chest Press (Flat)
3
10-12 reps
-
3
Cable Crossover
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
1
10-15 reps
15-20 reps
-
-
5
Single Arm Overhead Tricep Extension
3
12-15 reps
-
6
Seated Dip (Machine)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Machine Chest Press (Incline)
3
6-8 reps
-
2
Machine Chest Press (Flat)
3
10-12 reps
-
3
Cable Crossover
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
1
10-15 reps
15-20 reps
-
-
5
Single Arm Overhead Tricep Extension
3
12-15 reps
-
6
Seated Dip (Machine)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Machine Chest Press (Incline)
3
6-8 reps
-
2
Machine Chest Press (Flat)
3
10-12 reps
-
3
Cable Crossover
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
1
10-15 reps
15-20 reps
-
-
5
Single Arm Overhead Tricep Extension
3
12-15 reps
-
6
Seated Dip (Machine)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Machine Chest Press (Incline)
3
6-8 reps
-
2
Machine Chest Press (Flat)
3
10-12 reps
-
3
Cable Crossover
3
12-15 reps
-
4
Lateral Raise (Dumbbell)
3
1
10-15 reps
15-20 reps
-
-
5
Single Arm Overhead Tricep Extension
3
12-15 reps
-
6
Seated Dip (Machine)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
8-10 reps
-
2
Hammer Machine Low Row
3
10-12 reps
-
3
Kelso Shrug
3
10-12 reps
-
4
Bicep Curl (Dumbbell)
2
1
10-12 reps
12-14 reps
-
-
5
Reverse Fly (Cable)
3
15-20 reps
-
6
Y Raise (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
8-10 reps
-
2
Hammer Machine Low Row
3
10-12 reps
-
3
Kelso Shrug
3
10-12 reps
-
4
Bicep Curl (Dumbbell)
2
1
10-12 reps
12-14 reps
-
-
5
Reverse Fly (Cable)
3
15-20 reps
-
6
Y Raise (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
8-10 reps
-
2
Hammer Machine Low Row
3
10-12 reps
-
3
Kelso Shrug
3
10-12 reps
-
4
Bicep Curl (Dumbbell)
2
1
10-12 reps
12-14 reps
-
-
5
Reverse Fly (Cable)
3
15-20 reps
-
6
Y Raise (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
8-10 reps
-
2
Hammer Machine Low Row
3
10-12 reps
-
3
Kelso Shrug
3
10-12 reps
-
4
Bicep Curl (Dumbbell)
2
1
10-12 reps
12-14 reps
-
-
5
Reverse Fly (Cable)
3
15-20 reps
-
6
Y Raise (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
8-10 reps
-
2
Hammer Machine Low Row
3
10-12 reps
-
3
Kelso Shrug
3
10-12 reps
-
4
Bicep Curl (Dumbbell)
2
1
10-12 reps
12-14 reps
-
-
5
Reverse Fly (Cable)
3
15-20 reps
-
6
Y Raise (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
8-10 reps
-
2
Hammer Machine Low Row
3
10-12 reps
-
3
Kelso Shrug
3
10-12 reps
-
4
Bicep Curl (Dumbbell)
2
1
10-12 reps
12-14 reps
-
-
5
Reverse Fly (Cable)
3
15-20 reps
-
6
Y Raise (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
8-10 reps
-
2
Hammer Machine Low Row
3
10-12 reps
-
3
Kelso Shrug
3
10-12 reps
-
4
Bicep Curl (Dumbbell)
2
1
10-12 reps
12-14 reps
-
-
5
Reverse Fly (Cable)
3
15-20 reps
-
6
Y Raise (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
8-10 reps
-
2
Hammer Machine Low Row
3
10-12 reps
-
3
Kelso Shrug
3
10-12 reps
-
4
Bicep Curl (Dumbbell)
2
1
10-12 reps
12-14 reps
-
-
5
Reverse Fly (Cable)
3
15-20 reps
-
6
Y Raise (Dumbbell)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-10 reps
-
2
Preacher Curl (Dumbbell)
3
10-12 reps
-
3
Incline Dumbbel Curl (Low Bench)
3
15-20 reps
-
4
Overhead Tricep Extension (Cable)
3
12-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
-
6
One Arm Lateral Raise (Cable)
3
15-20 reps
-
7
Lateral Raise (Machine)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-10 reps
-
2
Preacher Curl (Dumbbell)
3
10-12 reps
-
3
Incline Dumbbel Curl (Low Bench)
3
15-20 reps
-
4
Overhead Tricep Extension (Cable)
3
12-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
-
6
One Arm Lateral Raise (Cable)
3
15-20 reps
-
7
Lateral Raise (Machine)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-10 reps
-
2
Preacher Curl (Dumbbell)
3
10-12 reps
-
3
Incline Dumbbel Curl (Low Bench)
3
15-20 reps
-
4
Overhead Tricep Extension (Cable)
3
12-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
-
6
One Arm Lateral Raise (Cable)
3
15-20 reps
-
7
Lateral Raise (Machine)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-10 reps
-
2
Preacher Curl (Dumbbell)
3
10-12 reps
-
3
Incline Dumbbel Curl (Low Bench)
3
15-20 reps
-
4
Overhead Tricep Extension (Cable)
3
12-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
-
6
One Arm Lateral Raise (Cable)
3
15-20 reps
-
7
Lateral Raise (Machine)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-10 reps
-
2
Preacher Curl (Dumbbell)
3
10-12 reps
-
3
Incline Dumbbel Curl (Low Bench)
3
15-20 reps
-
4
Overhead Tricep Extension (Cable)
3
12-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
-
6
One Arm Lateral Raise (Cable)
3
15-20 reps
-
7
Lateral Raise (Machine)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-10 reps
-
2
Preacher Curl (Dumbbell)
3
10-12 reps
-
3
Incline Dumbbel Curl (Low Bench)
3
15-20 reps
-
4
Overhead Tricep Extension (Cable)
3
12-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
-
6
One Arm Lateral Raise (Cable)
3
15-20 reps
-
7
Lateral Raise (Machine)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-10 reps
-
2
Preacher Curl (Dumbbell)
3
10-12 reps
-
3
Incline Dumbbel Curl (Low Bench)
3
15-20 reps
-
4
Overhead Tricep Extension (Cable)
3
12-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
-
6
One Arm Lateral Raise (Cable)
3
15-20 reps
-
7
Lateral Raise (Machine)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
3
8-10 reps
-
2
Preacher Curl (Dumbbell)
3
10-12 reps
-
3
Incline Dumbbel Curl (Low Bench)
3
15-20 reps
-
4
Overhead Tricep Extension (Cable)
3
12-15 reps
-
5
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
-
6
One Arm Lateral Raise (Cable)
3
15-20 reps
-
7
Lateral Raise (Machine)
3
10-12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
1 Set
8-10 Reps
12-15 Reps
-
-
2
AD Press (Smith Machine)
3 Sets
6-8 Reps
-
3
Lateral Raise (Cable)
4 Sets
12-15 Reps
-
4
Pec Deck (Machine)
3 Sets
12-15 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
-
Day 2
1
Hammer Machine Low Row
3 Sets
8-10 Reps
-
2
Lat Pulldown (Neutral Grip)
3 Sets
10-12 Reps
-
3
Chest Supported Row (Dumbbell)
3 Sets
12-15 Reps
-
4
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
-
6
Reverse Pec Deck
3 Sets
15-20 Reps
-
Day 3
1
Leg Press
4 Sets
10-12 Reps
-
2
Leg Extension
2 Sets
15-20 Reps
-
3
Leg Curl
3 Sets
12-15 Reps
-
4
Calf Raise (Leg Press)
3 Sets
12-15 Reps
-
5
Hanging Knee Raise
3 Sets
-
-
6
Cable Crunch
3 Sets
15-20 Reps
-
Day 4
1
Machine Chest Press (Incline)
3 Sets
6-8 Reps
-
2
Machine Chest Press (Flat)
3 Sets
10-12 Reps
-
3
Cable Crossover
3 Sets
12-15 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
1 Set
10-15 Reps
15-20 Reps
-
-
5
Single Arm Overhead Tricep Extension
3 Sets
12-15 Reps
-
6
Seated Dip (Machine)
3 Sets
10-12 Reps
-
Day 5
1
Single Arm Row (Dumbbell)
3 Sets
8-10 Reps
-
2
Hammer Machine Low Row
3 Sets
10-12 Reps
-
3
Kelso Shrug
3 Sets
10-12 Reps
-
4
Bicep Curl (Dumbbell)
2 Sets
1 Set
10-12 Reps
12-14 Reps
-
-
5
Reverse Fly (Cable)
3 Sets
15-20 Reps
-
6
Y Raise (Dumbbell)
3 Sets
12-15 Reps
-
Day 6
1
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
-
2
Preacher Curl (Dumbbell)
3 Sets
10-12 Reps
-
3
Incline Dumbbel Curl (Low Bench)
3 Sets
15-20 Reps
-
4
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
-
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10-12 Reps
-
6
One Arm Lateral Raise (Cable)
3 Sets
15-20 Reps
-
7
Lateral Raise (Machine)
3 Sets
10-12 Reps
-