Program Description
Selected exercises are very shoulder joint friendly(at least for me, I have some issues with them). If you want to emphasize you upper body without shoulder pain/discomfort this program might be for you.
Program Overview
- LevelIntermediate, Novice
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedJan 23, 2025 04:53
- Last EditedJan 23, 2025 07:45
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Chest Supported Row (Dumbbell)
3
12-16 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
2B
Deficit Push Up
3
AMRAP
-
3A
Reverse Pec Deck
3
8-12 reps
-
3B
Pullover (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Chest Supported Row (Dumbbell)
3
12-16 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
2B
Deficit Push Up
3
AMRAP
-
3A
Pullover (Dumbbell)
3
10-15 reps
-
3B
Lu Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Chest Supported Row (Dumbbell)
3
12-16 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
2B
Deficit Push Up
3
AMRAP
-
3A
Pullover (Dumbbell)
3
10-15 reps
-
3B
Lu Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Chest Supported Row (Dumbbell)
3
12-16 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
2B
Deficit Push Up
3
AMRAP
-
3A
Pullover (Dumbbell)
3
10-15 reps
-
3B
Lu Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Chest Supported Row (Dumbbell)
3
12-16 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
2B
Deficit Push Up
3
AMRAP
-
3A
Pullover (Dumbbell)
3
10-15 reps
-
3B
Lu Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Chest Supported Row (Dumbbell)
3
12-16 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
2B
Deficit Push Up
3
AMRAP
-
3A
Pullover (Dumbbell)
3
10-15 reps
-
3B
Lu Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Chest Supported Row (Dumbbell)
3
12-16 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
2B
Deficit Push Up
3
AMRAP
-
3A
Pullover (Dumbbell)
3
10-15 reps
-
3B
Lu Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Chest Supported Row (Dumbbell)
3
12-16 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
2B
Deficit Push Up
3
AMRAP
-
3A
Pullover (Dumbbell)
3
10-15 reps
-
3B
Lu Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Chest Supported Row (Dumbbell)
3
12-16 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
2B
Deficit Push Up
3
AMRAP
-
3A
Pullover (Dumbbell)
3
10-15 reps
-
3B
Lu Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Chest Supported Row (Dumbbell)
3
12-16 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
2B
Deficit Push Up
3
AMRAP
-
3A
Pullover (Dumbbell)
3
10-15 reps
-
3B
Lu Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Chest Supported Row (Dumbbell)
3
12-16 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
2B
Deficit Push Up
3
AMRAP
-
3A
Pullover (Dumbbell)
3
10-15 reps
-
3B
Lu Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
1B
Chest Supported Row (Dumbbell)
3
12-16 reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)
3
AMRAP
-
2B
Deficit Push Up
3
AMRAP
-
3A
Pullover (Dumbbell)
3
10-15 reps
-
3B
Lu Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
6-10 reps
-
2B
Neck Curl
3
12-18 reps
-
3A
Incline Curl (Dumbbell)
3
6-12 reps
-
3B
French Press
3
8-12 reps
-
4A
Roman Chair Sit Up
3
10-15 reps
-
4B
Lateral Raise (Machine)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
6-10 reps
-
2B
Neck Curl
3
12-18 reps
-
3A
Incline Curl (Dumbbell)
3
6-12 reps
-
3B
French Press
3
8-12 reps
-
4A
Roman Chair Sit Up
3
10-15 reps
-
4B
Lateral Raise (Machine)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
6-10 reps
-
2B
Neck Curl
3
12-18 reps
-
3A
Incline Curl (Dumbbell)
3
6-12 reps
-
3B
French Press
3
8-12 reps
-
4A
Roman Chair Sit Up
3
10-15 reps
-
4B
Lateral Raise (Machine)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
6-10 reps
-
2B
Neck Curl
3
12-18 reps
-
3A
Incline Curl (Dumbbell)
3
6-12 reps
-
3B
French Press
3
8-12 reps
-
4A
Roman Chair Sit Up
3
10-15 reps
-
4B
Lateral Raise (Machine)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
6-10 reps
-
2B
Neck Curl
3
12-18 reps
-
3A
Incline Curl (Dumbbell)
3
6-12 reps
-
3B
French Press
3
8-12 reps
-
4A
Roman Chair Sit Up
3
10-15 reps
-
4B
Lateral Raise (Machine)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
6-10 reps
-
2B
Neck Curl
3
12-18 reps
-
3A
Incline Curl (Dumbbell)
3
6-12 reps
-
3B
French Press
3
8-12 reps
-
4A
Roman Chair Sit Up
3
10-15 reps
-
4B
Lateral Raise (Machine)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
6-10 reps
-
2B
Neck Curl
3
12-18 reps
-
3A
Incline Curl (Dumbbell)
3
6-12 reps
-
3B
French Press
3
8-12 reps
-
4A
Roman Chair Sit Up
3
10-15 reps
-
4B
Lateral Raise (Machine)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
6-10 reps
-
2B
Neck Curl
3
12-18 reps
-
3A
Incline Curl (Dumbbell)
3
6-12 reps
-
3B
French Press
3
8-12 reps
-
4A
Roman Chair Sit Up
3
10-15 reps
-
4B
Lateral Raise (Machine)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
6-10 reps
-
2B
Neck Curl
3
12-18 reps
-
3A
Incline Curl (Dumbbell)
3
6-12 reps
-
3B
French Press
3
8-12 reps
-
4A
Roman Chair Sit Up
3
10-15 reps
-
4B
Lateral Raise (Machine)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
6-10 reps
-
2B
Neck Curl
3
12-18 reps
-
3A
Incline Curl (Dumbbell)
3
6-12 reps
-
3B
French Press
3
8-12 reps
-
4A
Roman Chair Sit Up
3
10-15 reps
-
4B
Lateral Raise (Machine)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
6-10 reps
-
2B
Neck Curl
3
12-18 reps
-
3A
Incline Curl (Dumbbell)
3
6-12 reps
-
3B
French Press
3
8-12 reps
-
4A
Roman Chair Sit Up
3
10-15 reps
-
4B
Lateral Raise (Machine)
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-12 reps
-
2A
Romanian Deadlift (Barbell)
3
6-10 reps
-
2B
Neck Curl
3
12-18 reps
-
3A
Incline Curl (Dumbbell)
3
6-12 reps
-
3B
French Press
3
8-12 reps
-
4A
Roman Chair Sit Up
3
10-15 reps
-
4B
Lateral Raise (Machine)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
3
6-10 reps
-
1B
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
2A
Cable Flexion Row
3
12-16 reps
-
2B
Deficit Push Up
3
AMRAP
-
3A
Lat Prayer
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
3
6-10 reps
-
1B
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
2A
Cable Flexion Row
3
12-16 reps
-
2B
Deficit Push Up
3
AMRAP
-
3A
Lat Prayer
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
3
6-10 reps
-
1B
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
2A
Cable Flexion Row
3
12-16 reps
-
2B
Deficit Push Up
3
AMRAP
-
3A
Lat Prayer
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
3
6-10 reps
-
1B
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
2A
Cable Flexion Row
3
12-16 reps
-
2B
Deficit Push Up
3
AMRAP
-
3A
Lat Prayer
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
3
6-10 reps
-
1B
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
2A
Cable Flexion Row
3
12-16 reps
-
2B
Deficit Push Up
3
AMRAP
-
3A
Lat Prayer
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
3
6-10 reps
-
1B
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
2A
Cable Flexion Row
3
12-16 reps
-
2B
Deficit Push Up
3
AMRAP
-
3A
Lat Prayer
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
3
6-10 reps
-
1B
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
2A
Cable Flexion Row
3
12-16 reps
-
2B
Deficit Push Up
3
AMRAP
-
3A
Lat Prayer
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
3
6-10 reps
-
1B
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
2A
Cable Flexion Row
3
12-16 reps
-
2B
Deficit Push Up
3
AMRAP
-
3A
Lat Prayer
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
3
6-10 reps
-
1B
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
2A
Cable Flexion Row
3
12-16 reps
-
2B
Deficit Push Up
3
AMRAP
-
3A
Lat Prayer
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
3
6-10 reps
-
1B
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
2A
Cable Flexion Row
3
12-16 reps
-
2B
Deficit Push Up
3
AMRAP
-
3A
Lat Prayer
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
3
6-10 reps
-
1B
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
2A
Cable Flexion Row
3
12-16 reps
-
2B
Deficit Push Up
3
AMRAP
-
3A
Lat Prayer
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown (Close Grip)
3
6-10 reps
-
1B
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
2A
Cable Flexion Row
3
12-16 reps
-
2B
Deficit Push Up
3
AMRAP
-
3A
Lat Prayer
3
10-15 reps
-
3B
Lateral Raise (Cable)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-12 reps
-
2A
High Bar Squat (Barbell)
3
5-8 reps
-
2B
Neck Extension
3
15-20 reps
-
3A
Preacher Curl (EZ Bar)
3
6-12 reps
-
3B
Skull Crusher (Barbell)
3
8-14 reps
-
4A
Dragon Fly
3
AMRAP
-
4B
Lu Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-12 reps
-
2A
High Bar Squat (Barbell)
3
5-8 reps
-
2B
Neck Extension
3
15-20 reps
-
3A
Preacher Curl (EZ Bar)
3
6-12 reps
-
3B
Skull Crusher (Barbell)
3
8-14 reps
-
4A
Dragon Fly
3
AMRAP
-
4B
Upright Row (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-12 reps
-
2A
High Bar Squat (Barbell)
3
5-8 reps
-
2B
Neck Extension
3
15-20 reps
-
3A
Preacher Curl (EZ Bar)
3
6-12 reps
-
3B
Skull Crusher (Barbell)
3
8-14 reps
-
4A
Dragon Fly
3
AMRAP
-
4B
Upright Row (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-12 reps
-
2A
High Bar Squat (Barbell)
3
5-8 reps
-
2B
Neck Extension
3
15-20 reps
-
3A
Preacher Curl (EZ Bar)
3
6-12 reps
-
3B
Skull Crusher (Barbell)
3
8-14 reps
-
4A
Dragon Fly
3
AMRAP
-
4B
Upright Row (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-12 reps
-
2A
High Bar Squat (Barbell)
3
5-8 reps
-
2B
Neck Extension
3
15-20 reps
-
3A
Preacher Curl (EZ Bar)
3
6-12 reps
-
3B
Skull Crusher (Barbell)
3
8-14 reps
-
4A
Dragon Fly
3
AMRAP
-
4B
Upright Row (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-12 reps
-
2A
High Bar Squat (Barbell)
3
5-8 reps
-
2B
Neck Extension
3
15-20 reps
-
3A
Preacher Curl (EZ Bar)
3
6-12 reps
-
3B
Skull Crusher (Barbell)
3
8-14 reps
-
4A
Dragon Fly
3
AMRAP
-
4B
Upright Row (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-12 reps
-
2A
High Bar Squat (Barbell)
3
5-8 reps
-
2B
Neck Extension
3
15-20 reps
-
3A
Preacher Curl (EZ Bar)
3
6-12 reps
-
3B
Skull Crusher (Barbell)
3
8-14 reps
-
4A
Dragon Fly
3
AMRAP
-
4B
Upright Row (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-12 reps
-
2A
High Bar Squat (Barbell)
3
5-8 reps
-
2B
Neck Extension
3
15-20 reps
-
3A
Preacher Curl (EZ Bar)
3
6-12 reps
-
3B
Skull Crusher (Barbell)
3
8-14 reps
-
4A
Dragon Fly
3
AMRAP
-
4B
Upright Row (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-12 reps
-
2A
High Bar Squat (Barbell)
3
5-8 reps
-
2B
Neck Extension
3
15-20 reps
-
3A
Preacher Curl (EZ Bar)
3
6-12 reps
-
3B
Skull Crusher (Barbell)
3
8-14 reps
-
4A
Dragon Fly
3
AMRAP
-
4B
Upright Row (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-12 reps
-
2A
High Bar Squat (Barbell)
3
5-8 reps
-
2B
Neck Extension
3
15-20 reps
-
3A
Preacher Curl (EZ Bar)
3
6-12 reps
-
3B
Skull Crusher (Barbell)
3
8-14 reps
-
4A
Dragon Fly
3
AMRAP
-
4B
Upright Row (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-12 reps
-
2A
High Bar Squat (Barbell)
3
5-8 reps
-
2B
Neck Extension
3
15-20 reps
-
3A
Preacher Curl (EZ Bar)
3
6-12 reps
-
3B
Skull Crusher (Barbell)
3
8-14 reps
-
4A
Dragon Fly
3
AMRAP
-
4B
Upright Row (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-12 reps
-
2A
High Bar Squat (Barbell)
3
5-8 reps
-
2B
Neck Extension
3
15-20 reps
-
3A
Preacher Curl (EZ Bar)
3
6-12 reps
-
3B
Skull Crusher (Barbell)
3
8-14 reps
-
4A
Dragon Fly
3
AMRAP
-
4B
Upright Row (Dumbbell)
3
12-15 reps
-
Week 1
1 / 12 Weeks
Day 3
1A
Lat Pulldown (Close Grip)3 Sets
6-10 Reps
-
1B
Seated Overhead Press (Dumbbell)3 Sets
8-12 Reps
-
2A
Cable Flexion Row3 Sets
12-16 Reps
-
2B
Deficit Push Up3 Sets
AMRAP
-
3A
Lat Prayer3 Sets
10-15 Reps
-
3B
Lateral Raise (Cable)3 Sets
AMRAP
-
Day 4
1
Leg Curl1 Set
6-12 Reps
-
2A
High Bar Squat (Barbell)3 Sets
5-8 Reps
-
2B
Neck Extension3 Sets
15-20 Reps
-
3A
Preacher Curl (EZ Bar)3 Sets
6-12 Reps
-
3B
Skull Crusher (Barbell)3 Sets
8-14 Reps
-
4A
Dragon Fly3 Sets
AMRAP
-
4B
Lu Raise3 Sets
8-12 Reps
-
Day 1
1A
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
-
1B
Chest Supported Row (Dumbbell)3 Sets
12-16 Reps
-
2A
Pull-Up (Neutral Grip, Bodyweight)3 Sets
AMRAP
-
2B
Deficit Push Up3 Sets
AMRAP
-
3A
Reverse Pec Deck3 Sets
8-12 Reps
-
3B
Pullover (Dumbbell)3 Sets
15-20 Reps
-
Day 2
1
Leg Extension1 Set
8-12 Reps
-
2A
Romanian Deadlift (Barbell)3 Sets
6-10 Reps
-
2B
Neck Curl3 Sets
12-18 Reps
-
3A
Incline Curl (Dumbbell)3 Sets
6-12 Reps
-
3B
French Press3 Sets
8-12 Reps
-
4A
Roman Chair Sit Up3 Sets
10-15 Reps
-
4B
Lateral Raise (Machine)3 Sets
AMRAP
-