logo
BoostcampPNG

Cable only workout plan

by
2 athletes joined

Program Description

Moved to an apartment with crappy equipment so now we gotta do the cable

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    At Home
  • Program Length
    16 weeks
  • Time Per Workout
    40 minutes
  • Created
    Dec 12, 2024 03:45
  • Last Edited
    Jan 22, 2025 10:57
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
Cable Chest Press
4
10 reps
-
2
Cable Crossover
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Kickback
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Chest Press
4
10 reps
-
2
Cable Crossover
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Kickback
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Chest Press
4
10 reps
-
2
Cable Crossover
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Kickback
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Chest Press
4
10 reps
-
2
Cable Crossover
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Kickback
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Chest Press
4
10 reps
-
2
Cable Crossover
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Kickback
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Chest Press
4
10 reps
-
2
Cable Crossover
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Kickback
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Chest Press
4
10 reps
-
2
Cable Crossover
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Kickback
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Chest Press
4
10 reps
-
2
Cable Crossover
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Kickback
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Chest Press
4
10 reps
-
2
Cable Crossover
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Kickback
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Chest Press
4
10 reps
-
2
Cable Crossover
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Kickback
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Chest Press
4
10 reps
-
2
Cable Crossover
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Kickback
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Chest Press
4
10 reps
-
2
Cable Crossover
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Kickback
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Chest Press
4
10 reps
-
2
Cable Crossover
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Kickback
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Chest Press
4
10 reps
-
2
Cable Crossover
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Kickback
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Chest Press
4
10 reps
-
2
Cable Crossover
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Kickback
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cable Chest Press
4
10 reps
-
2
Cable Crossover
3
12 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Tricep Kickback
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Face Away Cable Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Face Away Cable Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Face Away Cable Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Face Away Cable Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Face Away Cable Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Face Away Cable Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Face Away Cable Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Face Away Cable Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Face Away Cable Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Face Away Cable Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Face Away Cable Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Face Away Cable Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Face Away Cable Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Face Away Cable Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Face Away Cable Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Seated Row (Cable)
3
12 reps
-
3
Straight Arm Pulldown
3
12 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Face Away Cable Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
15 reps
-
2
Romanian Deadlift (Barbell)
4
15 reps
-
3
Pull Through (Cable)
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cable Crunch
3
20 reps
-
7
Pallof Press
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
15 reps
-
2
Romanian Deadlift (Barbell)
4
15 reps
-
3
Pull Through (Cable)
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cable Crunch
3
20 reps
-
7
Pallof Press
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
15 reps
-
2
Romanian Deadlift (Barbell)
4
15 reps
-
3
Pull Through (Cable)
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cable Crunch
3
20 reps
-
7
Pallof Press
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
15 reps
-
2
Romanian Deadlift (Barbell)
4
15 reps
-
3
Pull Through (Cable)
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cable Crunch
3
20 reps
-
7
Pallof Press
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
15 reps
-
2
Romanian Deadlift (Barbell)
4
15 reps
-
3
Pull Through (Cable)
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cable Crunch
3
20 reps
-
7
Pallof Press
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
15 reps
-
2
Romanian Deadlift (Barbell)
4
15 reps
-
3
Pull Through (Cable)
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cable Crunch
3
20 reps
-
7
Pallof Press
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
15 reps
-
2
Romanian Deadlift (Barbell)
4
15 reps
-
3
Pull Through (Cable)
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cable Crunch
3
20 reps
-
7
Pallof Press
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
15 reps
-
2
Romanian Deadlift (Barbell)
4
15 reps
-
3
Pull Through (Cable)
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cable Crunch
3
20 reps
-
7
Pallof Press
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
15 reps
-
2
Romanian Deadlift (Barbell)
4
15 reps
-
3
Pull Through (Cable)
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cable Crunch
3
20 reps
-
7
Pallof Press
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
15 reps
-
2
Romanian Deadlift (Barbell)
4
15 reps
-
3
Pull Through (Cable)
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cable Crunch
3
20 reps
-
7
Pallof Press
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
15 reps
-
2
Romanian Deadlift (Barbell)
4
15 reps
-
3
Pull Through (Cable)
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cable Crunch
3
20 reps
-
7
Pallof Press
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
15 reps
-
2
Romanian Deadlift (Barbell)
4
15 reps
-
3
Pull Through (Cable)
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cable Crunch
3
20 reps
-
7
Pallof Press
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
15 reps
-
2
Romanian Deadlift (Barbell)
4
15 reps
-
3
Pull Through (Cable)
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cable Crunch
3
20 reps
-
7
Pallof Press
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
15 reps
-
2
Romanian Deadlift (Barbell)
4
15 reps
-
3
Pull Through (Cable)
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cable Crunch
3
20 reps
-
7
Pallof Press
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
15 reps
-
2
Romanian Deadlift (Barbell)
4
15 reps
-
3
Pull Through (Cable)
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cable Crunch
3
20 reps
-
7
Pallof Press
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
15 reps
-
2
Romanian Deadlift (Barbell)
4
15 reps
-
3
Pull Through (Cable)
3
15 reps
-
4
Leg Curl
3
15 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Cable Crunch
3
20 reps
-
7
Pallof Press
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
-
2
Front Raise
3
12 reps
-
3
Face Pull
3
15 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Upright Row (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
-
2
Front Raise
3
12 reps
-
3
Face Pull
3
15 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Upright Row (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
-
2
Front Raise
3
12 reps
-
3
Face Pull
3
15 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Upright Row (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
-
2
Front Raise
3
12 reps
-
3
Face Pull
3
15 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Upright Row (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
-
2
Front Raise
3
12 reps
-
3
Face Pull
3
15 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Upright Row (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
-
2
Front Raise
3
12 reps
-
3
Face Pull
3
15 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Upright Row (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
-
2
Front Raise
3
12 reps
-
3
Face Pull
3
15 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Upright Row (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
-
2
Front Raise
3
12 reps
-
3
Face Pull
3
15 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Upright Row (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
-
2
Front Raise
3
12 reps
-
3
Face Pull
3
15 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Upright Row (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
-
2
Front Raise
3
12 reps
-
3
Face Pull
3
15 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Upright Row (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
-
2
Front Raise
3
12 reps
-
3
Face Pull
3
15 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Upright Row (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
-
2
Front Raise
3
12 reps
-
3
Face Pull
3
15 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Upright Row (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
-
2
Front Raise
3
12 reps
-
3
Face Pull
3
15 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Upright Row (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
-
2
Front Raise
3
12 reps
-
3
Face Pull
3
15 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Upright Row (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
-
2
Front Raise
3
12 reps
-
3
Face Pull
3
15 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Upright Row (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
4
12 reps
-
2
Front Raise
3
12 reps
-
3
Face Pull
3
15 reps
-
4
Shrug (Dumbbell)
3
12 reps
-
5
Upright Row (Cable)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
12 reps
-
2
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Preacher Curl (Barbell)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
6
Single Arm Tricep Extension (Cable)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
12 reps
-
2
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Preacher Curl (Barbell)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
6
Single Arm Tricep Extension (Cable)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
12 reps
-
2
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Preacher Curl (Barbell)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
6
Single Arm Tricep Extension (Cable)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
12 reps
-
2
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Preacher Curl (Barbell)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
6
Single Arm Tricep Extension (Cable)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
12 reps
-
2
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Preacher Curl (Barbell)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
6
Single Arm Tricep Extension (Cable)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
12 reps
-
2
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Preacher Curl (Barbell)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
6
Single Arm Tricep Extension (Cable)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
12 reps
-
2
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Preacher Curl (Barbell)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
6
Single Arm Tricep Extension (Cable)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
12 reps
-
2
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Preacher Curl (Barbell)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
6
Single Arm Tricep Extension (Cable)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
12 reps
-
2
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Preacher Curl (Barbell)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
6
Single Arm Tricep Extension (Cable)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
12 reps
-
2
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Preacher Curl (Barbell)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
6
Single Arm Tricep Extension (Cable)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
12 reps
-
2
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Preacher Curl (Barbell)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
6
Single Arm Tricep Extension (Cable)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
12 reps
-
2
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Preacher Curl (Barbell)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
6
Single Arm Tricep Extension (Cable)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
12 reps
-
2
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Preacher Curl (Barbell)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
6
Single Arm Tricep Extension (Cable)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
12 reps
-
2
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Preacher Curl (Barbell)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
6
Single Arm Tricep Extension (Cable)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
12 reps
-
2
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Preacher Curl (Barbell)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
6
Single Arm Tricep Extension (Cable)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
12 reps
-
2
Overhead Tricep Extension (Cable)
3
12 reps
-
3
Preacher Curl (Barbell)
3
15 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
6
Single Arm Tricep Extension (Cable)
3
20 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Cable Chest Press
4 Sets
10 Reps
-
2
Cable Crossover
3 Sets
12 Reps
-
3
Chest Fly (Cable)
3 Sets
12 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
5
Tricep Kickback
3 Sets
15 Reps
-
Day 2
1
Lat Pulldown
4 Sets
10 Reps
-
2
Seated Row (Cable)
3 Sets
12 Reps
-
3
Straight Arm Pulldown
3 Sets
12 Reps
-
4
Bicep Curl (Cable)
3 Sets
12 Reps
-
5
Face Away Cable Curl
3 Sets
15 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
15 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
15 Reps
-
3
Pull Through (Cable)
3 Sets
15 Reps
-
4
Leg Curl
3 Sets
15 Reps
-
5
Standing Calf Raise
3 Sets
15 Reps
-
6
Cable Crunch
3 Sets
20 Reps
-
7
Pallof Press
3 Sets
20 Reps
-
Day 4
1
Lateral Raise (Cable)
4 Sets
12 Reps
-
2
Front Raise
3 Sets
12 Reps
-
3
Face Pull
3 Sets
15 Reps
-
4
Shrug (Dumbbell)
3 Sets
12 Reps
-
5
Upright Row (Cable)
3 Sets
15 Reps
-
Day 5
1
Hammer Curl (Cable)
3 Sets
12 Reps
-
2
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
3
Preacher Curl (Barbell)
3 Sets
15 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
15 Reps
-
5
Reverse Bicep Curl (EZ Bar)
3 Sets
20 Reps
-
6
Single Arm Tricep Extension (Cable)
3 Sets
20 Reps
-