logo
BoostcampPNG

Chocolate Thunder Swole Time

by Lemmy J.
1 athletes joined

Program Description

Trial burn program for rapid muscle growth and simulation.

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding, Powerlifting, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 21, 2025 10:40
  • Last Edited
    Aug 21, 2025 11:32
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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
15 reps
RPE 10
4
Chest Fly (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Seated Overhead Extension (EZ Bar)
2
10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
9
Tricep Kickback
1
2
10 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
15 reps
RPE 10
4
Chest Fly (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Seated Overhead Extension (EZ Bar)
2
10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
9
Tricep Kickback
1
2
10 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
15 reps
RPE 10
4
Chest Fly (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Seated Overhead Extension (EZ Bar)
2
10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
9
Tricep Kickback
1
2
10 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
15 reps
RPE 10
4
Chest Fly (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Seated Overhead Extension (EZ Bar)
2
10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
9
Tricep Kickback
1
2
10 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
15 reps
RPE 10
4
Chest Fly (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Seated Overhead Extension (EZ Bar)
2
10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
9
Tricep Kickback
1
2
10 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
15 reps
RPE 10
4
Chest Fly (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Seated Overhead Extension (EZ Bar)
2
10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
9
Tricep Kickback
1
2
10 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
15 reps
RPE 10
4
Chest Fly (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Seated Overhead Extension (EZ Bar)
2
10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
9
Tricep Kickback
1
2
10 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
15 reps
RPE 10
4
Chest Fly (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Seated Overhead Extension (EZ Bar)
2
10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
9
Tricep Kickback
1
2
10 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
15 reps
RPE 10
4
Chest Fly (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Seated Overhead Extension (EZ Bar)
2
10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
9
Tricep Kickback
1
2
10 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
15 reps
RPE 10
4
Chest Fly (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Seated Overhead Extension (EZ Bar)
2
10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
9
Tricep Kickback
1
2
10 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
15 reps
RPE 10
4
Chest Fly (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Seated Overhead Extension (EZ Bar)
2
10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
9
Tricep Kickback
1
2
10 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
15 reps
RPE 10
4
Chest Fly (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Seated Overhead Extension (EZ Bar)
2
10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
9
Tricep Kickback
1
2
10 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
15 reps
RPE 10
4
Chest Fly (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Seated Overhead Extension (EZ Bar)
2
10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
9
Tricep Kickback
1
2
10 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
15 reps
RPE 10
4
Chest Fly (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Seated Overhead Extension (EZ Bar)
2
10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
9
Tricep Kickback
1
2
10 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
15 reps
RPE 10
4
Chest Fly (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Seated Overhead Extension (EZ Bar)
2
10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
9
Tricep Kickback
1
2
10 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
15 reps
RPE 10
4
Chest Fly (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Seated Overhead Extension (EZ Bar)
2
10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
9
Tricep Kickback
1
2
10 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
15 reps
RPE 10
4
Chest Fly (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Seated Overhead Extension (EZ Bar)
2
10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
9
Tricep Kickback
1
2
10 reps
15 reps
RPE 8
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Bench Press (Smith Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Deck (Machine)
2
15 reps
RPE 10
4
Chest Fly (Cable)
2
15 reps
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Seated Overhead Extension (EZ Bar)
2
10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
2
15 reps
15 reps
RPE 8
RPE 10
9
Tricep Kickback
1
2
10 reps
15 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Reverse Pec Deck
2
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Bayesian Curl
2
15 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Reverse Pec Deck
2
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Bayesian Curl
2
15 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Reverse Pec Deck
2
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Bayesian Curl
2
15 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Reverse Pec Deck
2
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Bayesian Curl
2
15 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Reverse Pec Deck
2
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Bayesian Curl
2
15 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Reverse Pec Deck
2
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Bayesian Curl
2
15 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Reverse Pec Deck
2
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Bayesian Curl
2
15 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Reverse Pec Deck
2
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Bayesian Curl
2
15 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Reverse Pec Deck
2
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Bayesian Curl
2
15 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Reverse Pec Deck
2
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Bayesian Curl
2
15 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Reverse Pec Deck
2
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Bayesian Curl
2
15 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Reverse Pec Deck
2
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Bayesian Curl
2
15 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Reverse Pec Deck
2
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Bayesian Curl
2
15 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Reverse Pec Deck
2
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Bayesian Curl
2
15 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Reverse Pec Deck
2
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Bayesian Curl
2
15 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Reverse Pec Deck
2
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Bayesian Curl
2
15 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Reverse Pec Deck
2
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Bayesian Curl
2
15 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Seated Row (Cable)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Wide Grip Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
4
Reverse Pec Deck
2
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Bayesian Curl
2
15 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Back Extension
2
15 reps
RPE 10
4
Leg Curl
3
8 reps
RPE 10
5
Calf Raise (Machine)
2
15 reps
RPE 10
6
Leg Press
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Lunge (Dumbbell)
2
15 reps
RPE 10
8
Leg Extension
3
8 reps
RPE 10
9
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Back Extension
2
15 reps
RPE 10
4
Leg Curl
3
8 reps
RPE 10
5
Calf Raise (Machine)
2
15 reps
RPE 10
6
Leg Press
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Lunge (Dumbbell)
2
15 reps
RPE 10
8
Leg Extension
3
8 reps
RPE 10
9
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Back Extension
2
15 reps
RPE 10
4
Leg Curl
3
8 reps
RPE 10
5
Calf Raise (Machine)
2
15 reps
RPE 10
6
Leg Press
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Lunge (Dumbbell)
2
15 reps
RPE 10
8
Leg Extension
3
8 reps
RPE 10
9
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Back Extension
2
15 reps
RPE 10
4
Leg Curl
3
8 reps
RPE 10
5
Calf Raise (Machine)
2
15 reps
RPE 10
6
Leg Press
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Lunge (Dumbbell)
2
15 reps
RPE 10
8
Leg Extension
3
8 reps
RPE 10
9
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Back Extension
2
15 reps
RPE 10
4
Leg Curl
3
8 reps
RPE 10
5
Calf Raise (Machine)
2
15 reps
RPE 10
6
Leg Press
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Lunge (Dumbbell)
2
15 reps
RPE 10
8
Leg Extension
3
8 reps
RPE 10
9
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Back Extension
2
15 reps
RPE 10
4
Leg Curl
3
8 reps
RPE 10
5
Calf Raise (Machine)
2
15 reps
RPE 10
6
Leg Press
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Lunge (Dumbbell)
2
15 reps
RPE 10
8
Leg Extension
3
8 reps
RPE 10
9
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Back Extension
2
15 reps
RPE 10
4
Leg Curl
3
8 reps
RPE 10
5
Calf Raise (Machine)
2
15 reps
RPE 10
6
Leg Press
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Lunge (Dumbbell)
2
15 reps
RPE 10
8
Leg Extension
3
8 reps
RPE 10
9
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Back Extension
2
15 reps
RPE 10
4
Leg Curl
3
8 reps
RPE 10
5
Calf Raise (Machine)
2
15 reps
RPE 10
6
Leg Press
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Lunge (Dumbbell)
2
15 reps
RPE 10
8
Leg Extension
3
8 reps
RPE 10
9
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Back Extension
2
15 reps
RPE 10
4
Leg Curl
3
8 reps
RPE 10
5
Calf Raise (Machine)
2
15 reps
RPE 10
6
Leg Press
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Lunge (Dumbbell)
2
15 reps
RPE 10
8
Leg Extension
3
8 reps
RPE 10
9
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Back Extension
2
15 reps
RPE 10
4
Leg Curl
3
8 reps
RPE 10
5
Calf Raise (Machine)
2
15 reps
RPE 10
6
Leg Press
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Lunge (Dumbbell)
2
15 reps
RPE 10
8
Leg Extension
3
8 reps
RPE 10
9
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Back Extension
2
15 reps
RPE 10
4
Leg Curl
3
8 reps
RPE 10
5
Calf Raise (Machine)
2
15 reps
RPE 10
6
Leg Press
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Lunge (Dumbbell)
2
15 reps
RPE 10
8
Leg Extension
3
8 reps
RPE 10
9
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Back Extension
2
15 reps
RPE 10
4
Leg Curl
3
8 reps
RPE 10
5
Calf Raise (Machine)
2
15 reps
RPE 10
6
Leg Press
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Lunge (Dumbbell)
2
15 reps
RPE 10
8
Leg Extension
3
8 reps
RPE 10
9
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Back Extension
2
15 reps
RPE 10
4
Leg Curl
3
8 reps
RPE 10
5
Calf Raise (Machine)
2
15 reps
RPE 10
6
Leg Press
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Lunge (Dumbbell)
2
15 reps
RPE 10
8
Leg Extension
3
8 reps
RPE 10
9
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Back Extension
2
15 reps
RPE 10
4
Leg Curl
3
8 reps
RPE 10
5
Calf Raise (Machine)
2
15 reps
RPE 10
6
Leg Press
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Lunge (Dumbbell)
2
15 reps
RPE 10
8
Leg Extension
3
8 reps
RPE 10
9
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Back Extension
2
15 reps
RPE 10
4
Leg Curl
3
8 reps
RPE 10
5
Calf Raise (Machine)
2
15 reps
RPE 10
6
Leg Press
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Lunge (Dumbbell)
2
15 reps
RPE 10
8
Leg Extension
3
8 reps
RPE 10
9
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Back Extension
2
15 reps
RPE 10
4
Leg Curl
3
8 reps
RPE 10
5
Calf Raise (Machine)
2
15 reps
RPE 10
6
Leg Press
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Lunge (Dumbbell)
2
15 reps
RPE 10
8
Leg Extension
3
8 reps
RPE 10
9
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Back Extension
2
15 reps
RPE 10
4
Leg Curl
3
8 reps
RPE 10
5
Calf Raise (Machine)
2
15 reps
RPE 10
6
Leg Press
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Lunge (Dumbbell)
2
15 reps
RPE 10
8
Leg Extension
3
8 reps
RPE 10
9
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
2
10 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Back Extension
2
15 reps
RPE 10
4
Leg Curl
3
8 reps
RPE 10
5
Calf Raise (Machine)
2
15 reps
RPE 10
6
Leg Press
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Lunge (Dumbbell)
2
15 reps
RPE 10
8
Leg Extension
3
8 reps
RPE 10
9
Seated Calf Raise
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Fly (Dumbbell)
2
15 reps
RPE 10
4
Behind-The-Neck Press (Smith Machine)
2
10 reps
RPE 10
5
Lying Side Lateral Raise
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
2
15 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Tricep Kickback
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Fly (Dumbbell)
2
15 reps
RPE 10
4
Behind-The-Neck Press (Smith Machine)
2
10 reps
RPE 10
5
Lying Side Lateral Raise
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
2
15 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Tricep Kickback
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Fly (Dumbbell)
2
15 reps
RPE 10
4
Behind-The-Neck Press (Smith Machine)
2
10 reps
RPE 10
5
Lying Side Lateral Raise
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
2
15 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Tricep Kickback
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Fly (Dumbbell)
2
15 reps
RPE 10
4
Behind-The-Neck Press (Smith Machine)
2
10 reps
RPE 10
5
Lying Side Lateral Raise
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
2
15 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Tricep Kickback
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Fly (Dumbbell)
2
15 reps
RPE 10
4
Behind-The-Neck Press (Smith Machine)
2
10 reps
RPE 10
5
Lying Side Lateral Raise
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
2
15 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Tricep Kickback
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Fly (Dumbbell)
2
15 reps
RPE 10
4
Behind-The-Neck Press (Smith Machine)
2
10 reps
RPE 10
5
Lying Side Lateral Raise
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
2
15 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Tricep Kickback
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Fly (Dumbbell)
2
15 reps
RPE 10
4
Behind-The-Neck Press (Smith Machine)
2
10 reps
RPE 10
5
Lying Side Lateral Raise
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
2
15 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Tricep Kickback
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Fly (Dumbbell)
2
15 reps
RPE 10
4
Behind-The-Neck Press (Smith Machine)
2
10 reps
RPE 10
5
Lying Side Lateral Raise
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
2
15 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Tricep Kickback
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Fly (Dumbbell)
2
15 reps
RPE 10
4
Behind-The-Neck Press (Smith Machine)
2
10 reps
RPE 10
5
Lying Side Lateral Raise
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
2
15 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Tricep Kickback
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Fly (Dumbbell)
2
15 reps
RPE 10
4
Behind-The-Neck Press (Smith Machine)
2
10 reps
RPE 10
5
Lying Side Lateral Raise
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
2
15 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Tricep Kickback
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Fly (Dumbbell)
2
15 reps
RPE 10
4
Behind-The-Neck Press (Smith Machine)
2
10 reps
RPE 10
5
Lying Side Lateral Raise
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
2
15 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Tricep Kickback
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Fly (Dumbbell)
2
15 reps
RPE 10
4
Behind-The-Neck Press (Smith Machine)
2
10 reps
RPE 10
5
Lying Side Lateral Raise
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
2
15 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Tricep Kickback
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Fly (Dumbbell)
2
15 reps
RPE 10
4
Behind-The-Neck Press (Smith Machine)
2
10 reps
RPE 10
5
Lying Side Lateral Raise
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
2
15 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Tricep Kickback
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Fly (Dumbbell)
2
15 reps
RPE 10
4
Behind-The-Neck Press (Smith Machine)
2
10 reps
RPE 10
5
Lying Side Lateral Raise
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
2
15 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Tricep Kickback
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Fly (Dumbbell)
2
15 reps
RPE 10
4
Behind-The-Neck Press (Smith Machine)
2
10 reps
RPE 10
5
Lying Side Lateral Raise
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
2
15 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Tricep Kickback
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Fly (Dumbbell)
2
15 reps
RPE 10
4
Behind-The-Neck Press (Smith Machine)
2
10 reps
RPE 10
5
Lying Side Lateral Raise
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
2
15 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Tricep Kickback
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Fly (Dumbbell)
2
15 reps
RPE 10
4
Behind-The-Neck Press (Smith Machine)
2
10 reps
RPE 10
5
Lying Side Lateral Raise
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
2
15 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Tricep Kickback
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
2
10 reps
10 reps
8 reps
RPE 6
RPE 8
RPE 10
2
Incline Chest Press (Machine)
1
2
10 reps
8 reps
RPE 8
RPE 10
3
Pec Fly (Dumbbell)
2
15 reps
RPE 10
4
Behind-The-Neck Press (Smith Machine)
2
10 reps
RPE 10
5
Lying Side Lateral Raise
2
15 reps
RPE 10
6
Skull Crusher (Barbell)
2
15 reps
RPE 10
7
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 10
8
Tricep Kickback
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Single Arm Iso Row
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Face Pull
2
15 reps
RPE 10
4
Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Incline Curl (Dumbbell)
2
10 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Single Arm Iso Row
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Face Pull
2
15 reps
RPE 10
4
Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Incline Curl (Dumbbell)
2
10 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Single Arm Iso Row
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Face Pull
2
15 reps
RPE 10
4
Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Incline Curl (Dumbbell)
2
10 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Single Arm Iso Row
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Face Pull
2
15 reps
RPE 10
4
Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Incline Curl (Dumbbell)
2
10 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Single Arm Iso Row
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Face Pull
2
15 reps
RPE 10
4
Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Incline Curl (Dumbbell)
2
10 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Single Arm Iso Row
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Face Pull
2
15 reps
RPE 10
4
Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Incline Curl (Dumbbell)
2
10 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Single Arm Iso Row
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Face Pull
2
15 reps
RPE 10
4
Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Incline Curl (Dumbbell)
2
10 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Single Arm Iso Row
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Face Pull
2
15 reps
RPE 10
4
Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Incline Curl (Dumbbell)
2
10 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Single Arm Iso Row
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Face Pull
2
15 reps
RPE 10
4
Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Incline Curl (Dumbbell)
2
10 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Single Arm Iso Row
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Face Pull
2
15 reps
RPE 10
4
Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Incline Curl (Dumbbell)
2
10 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Single Arm Iso Row
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Face Pull
2
15 reps
RPE 10
4
Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Incline Curl (Dumbbell)
2
10 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Single Arm Iso Row
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Face Pull
2
15 reps
RPE 10
4
Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Incline Curl (Dumbbell)
2
10 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Single Arm Iso Row
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Face Pull
2
15 reps
RPE 10
4
Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Incline Curl (Dumbbell)
2
10 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Single Arm Iso Row
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Face Pull
2
15 reps
RPE 10
4
Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Incline Curl (Dumbbell)
2
10 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Single Arm Iso Row
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Face Pull
2
15 reps
RPE 10
4
Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Incline Curl (Dumbbell)
2
10 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Single Arm Iso Row
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Face Pull
2
15 reps
RPE 10
4
Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Incline Curl (Dumbbell)
2
10 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Single Arm Iso Row
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Face Pull
2
15 reps
RPE 10
4
Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Incline Curl (Dumbbell)
2
10 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
2
Single Arm Iso Row
1
2
10 reps
10 reps
RPE 8
RPE 10
3
Face Pull
2
15 reps
RPE 10
4
Lat Pulldown
1
2
10 reps
8 reps
RPE 8
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Preacher Curl (EZ Bar)
1
2
10 reps
8 reps
RPE 8
RPE 10
7
Incline Curl (Dumbbell)
2
10 reps
RPE 10
8
Bicep Curl (Cable)
2
15 reps
RPE 10
9
Hammer Curl (Cable)
2
15 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Smith Machine)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
8 Reps
@6
@8
@10
2
Incline Bench Press (Smith Machine)
1 Set
2 Sets
10 Reps
8 Reps
@8
@10
3
Pec Deck (Machine)
2 Sets
15 Reps
@10
4
Chest Fly (Cable)
2 Sets
15 Reps
@10
5
Lateral Raise (Cable)
2 Sets
15 Reps
@10
6
Skull Crusher (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
@8
@10
7
Seated Overhead Extension (EZ Bar)
2 Sets
10 Reps
@10
8
Tricep Rope Push Down (Cable)
1 Set
2 Sets
15 Reps
15 Reps
@8
@10
9
Tricep Kickback
1 Set
2 Sets
10 Reps
15 Reps
@8
@10
Day 3
1
Hip Thrust (Machine)
2 Sets
10 Reps
@8
2
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@8
@10
3
Back Extension
2 Sets
15 Reps
@10
4
Leg Curl
3 Sets
8 Reps
@10
5
Calf Raise (Machine)
2 Sets
15 Reps
@10
6
Leg Press
1 Set
2 Sets
10 Reps
8 Reps
@8
@10
7
Lunge (Dumbbell)
2 Sets
15 Reps
@10
8
Leg Extension
3 Sets
8 Reps
@10
9
Seated Calf Raise
2 Sets
15 Reps
@10
Day 2
1
Lat Pulldown (Neutral Grip)
1 Set
2 Sets
10 Reps
8 Reps
@8
@10
2
Seated Row (Cable)
1 Set
2 Sets
10 Reps
8 Reps
@8
@10
3
Wide Grip Lat Pulldown
1 Set
2 Sets
10 Reps
8 Reps
@8
@10
4
Reverse Pec Deck
2 Sets
15 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@10
6
Preacher Curl (EZ Bar)
1 Set
2 Sets
10 Reps
8 Reps
@8
@10
7
Bayesian Curl
2 Sets
15 Reps
@10
8
Bicep Curl (Cable)
2 Sets
15 Reps
@10
9
Hammer Curl (Cable)
2 Sets
15 Reps
@10
Day 4
1
Close Grip Bench Press (Smith Machine)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
8 Reps
@6
@8
@10
2
Incline Chest Press (Machine)
1 Set
2 Sets
10 Reps
8 Reps
@8
@10
3
Pec Fly (Dumbbell)
2 Sets
15 Reps
@10
4
Behind-The-Neck Press (Smith Machine)
2 Sets
10 Reps
@10
5
Lying Side Lateral Raise
2 Sets
15 Reps
@10
6
Skull Crusher (Barbell)
2 Sets
15 Reps
@10
7
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
@10
8
Tricep Kickback
2 Sets
15 Reps
@10
Day 5
1
Underhand Lat Pulldown
1 Set
2 Sets
10 Reps
8 Reps
@8
@10
2
Single Arm Iso Row
1 Set
2 Sets
10 Reps
10 Reps
@8
@10
3
Face Pull
2 Sets
15 Reps
@10
4
Lat Pulldown
1 Set
2 Sets
10 Reps
8 Reps
@8
@10
5
Lateral Raise (Cable)
2 Sets
15 Reps
@10
6
Preacher Curl (EZ Bar)
1 Set
2 Sets
10 Reps
8 Reps
@8
@10
7
Incline Curl (Dumbbell)
2 Sets
10 Reps
@10
8
Bicep Curl (Cable)
2 Sets
15 Reps
@10
9
Hammer Curl (Cable)
2 Sets
15 Reps
@10