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BoostcampPNG

Workout for the bruzz

by Ekbir S.
1 athletes joined

Program Description

To get big with a arm focus

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 16, 2024 12:00
  • Last Edited
    Jan 06, 2025 01:50
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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
Chest Press (Machine)
3
6-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Underhand Lat Pulldown
2
8-12 reps
-
5A
Shrug (Dumbbell)
2
8-12 reps
-
5B
Sit Up
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Underhand Lat Pulldown
2
8-12 reps
-
5A
Shrug (Dumbbell)
2
8-12 reps
-
5B
Sit Up
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Underhand Lat Pulldown
2
8-12 reps
-
5A
Shrug (Dumbbell)
2
8-12 reps
-
5B
Sit Up
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Underhand Lat Pulldown
2
8-12 reps
-
5A
Shrug (Dumbbell)
2
8-12 reps
-
5B
Sit Up
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Underhand Lat Pulldown
2
8-12 reps
-
5A
Shrug (Dumbbell)
2
8-12 reps
-
5B
Sit Up
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Underhand Lat Pulldown
2
8-12 reps
-
5A
Shrug (Dumbbell)
2
8-12 reps
-
5B
Sit Up
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Underhand Lat Pulldown
2
8-12 reps
-
5A
Shrug (Dumbbell)
2
8-12 reps
-
5B
Sit Up
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Underhand Lat Pulldown
2
8-12 reps
-
5A
Shrug (Dumbbell)
2
8-12 reps
-
5B
Sit Up
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Underhand Lat Pulldown
2
8-12 reps
-
5A
Shrug (Dumbbell)
2
8-12 reps
-
5B
Sit Up
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Underhand Lat Pulldown
2
8-12 reps
-
5A
Shrug (Dumbbell)
2
8-12 reps
-
5B
Sit Up
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Underhand Lat Pulldown
2
8-12 reps
-
5A
Shrug (Dumbbell)
2
8-12 reps
-
5B
Sit Up
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Underhand Lat Pulldown
2
8-12 reps
-
5A
Shrug (Dumbbell)
2
8-12 reps
-
5B
Sit Up
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Underhand Lat Pulldown
2
8-12 reps
-
5A
Shrug (Dumbbell)
2
8-12 reps
-
5B
Sit Up
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Underhand Lat Pulldown
2
8-12 reps
-
5A
Shrug (Dumbbell)
2
8-12 reps
-
5B
Sit Up
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Underhand Lat Pulldown
2
8-12 reps
-
5A
Shrug (Dumbbell)
2
8-12 reps
-
5B
Sit Up
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-10 reps
-
2
Seated Row (Cable)
3
8-12 reps
-
3
Incline Bench Press (Smith Machine)
2
8-12 reps
-
4
Underhand Lat Pulldown
2
8-12 reps
-
5A
Shrug (Dumbbell)
2
8-12 reps
-
5B
Sit Up
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
-
2
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
3
Face Away Cable Curl
2
10-15 reps
-
4
Overhead Tricep Extension (Cable)
2
10-15 reps
-
5
Upright Row (Barbell)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
-
2
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
3
Face Away Cable Curl
2
10-15 reps
-
4
Overhead Tricep Extension (Cable)
2
10-15 reps
-
5
Upright Row (Barbell)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
-
2
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
3
Face Away Cable Curl
2
10-15 reps
-
4
Overhead Tricep Extension (Cable)
2
10-15 reps
-
5
Upright Row (Barbell)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
-
2
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
3
Face Away Cable Curl
2
10-15 reps
-
4
Overhead Tricep Extension (Cable)
2
10-15 reps
-
5
Upright Row (Barbell)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
-
2
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
3
Face Away Cable Curl
2
10-15 reps
-
4
Overhead Tricep Extension (Cable)
2
10-15 reps
-
5
Upright Row (Barbell)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
-
2
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
3
Face Away Cable Curl
2
10-15 reps
-
4
Overhead Tricep Extension (Cable)
2
10-15 reps
-
5
Upright Row (Barbell)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
-
2
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
3
Face Away Cable Curl
2
10-15 reps
-
4
Overhead Tricep Extension (Cable)
2
10-15 reps
-
5
Upright Row (Barbell)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
-
2
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
3
Face Away Cable Curl
2
10-15 reps
-
4
Overhead Tricep Extension (Cable)
2
10-15 reps
-
5
Upright Row (Barbell)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
-
2
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
3
Face Away Cable Curl
2
10-15 reps
-
4
Overhead Tricep Extension (Cable)
2
10-15 reps
-
5
Upright Row (Barbell)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
-
2
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
3
Face Away Cable Curl
2
10-15 reps
-
4
Overhead Tricep Extension (Cable)
2
10-15 reps
-
5
Upright Row (Barbell)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
-
2
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
3
Face Away Cable Curl
2
10-15 reps
-
4
Overhead Tricep Extension (Cable)
2
10-15 reps
-
5
Upright Row (Barbell)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
-
2
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
3
Face Away Cable Curl
2
10-15 reps
-
4
Overhead Tricep Extension (Cable)
2
10-15 reps
-
5
Upright Row (Barbell)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
-
2
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
3
Face Away Cable Curl
2
10-15 reps
-
4
Overhead Tricep Extension (Cable)
2
10-15 reps
-
5
Upright Row (Barbell)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
-
2
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
3
Face Away Cable Curl
2
10-15 reps
-
4
Overhead Tricep Extension (Cable)
2
10-15 reps
-
5
Upright Row (Barbell)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
-
2
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
3
Face Away Cable Curl
2
10-15 reps
-
4
Overhead Tricep Extension (Cable)
2
10-15 reps
-
5
Upright Row (Barbell)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
2
6-10 reps
-
2
V-Handle Tricep Pushdown (Cable)
2
10-15 reps
-
3
Face Away Cable Curl
2
10-15 reps
-
4
Overhead Tricep Extension (Cable)
2
10-15 reps
-
5
Upright Row (Barbell)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Extension
3
10-15 reps
-
3
Seated Calf Raise
3
15-20 reps
-
4
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Extension
3
10-15 reps
-
3
Seated Calf Raise
3
15-20 reps
-
4
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Extension
3
10-15 reps
-
3
Seated Calf Raise
3
15-20 reps
-
4
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Extension
3
10-15 reps
-
3
Seated Calf Raise
3
15-20 reps
-
4
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Extension
3
10-15 reps
-
3
Seated Calf Raise
3
15-20 reps
-
4
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Extension
3
10-15 reps
-
3
Seated Calf Raise
3
15-20 reps
-
4
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Extension
3
10-15 reps
-
3
Seated Calf Raise
3
15-20 reps
-
4
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Extension
3
10-15 reps
-
3
Seated Calf Raise
3
15-20 reps
-
4
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Extension
3
10-15 reps
-
3
Seated Calf Raise
3
15-20 reps
-
4
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Extension
3
10-15 reps
-
3
Seated Calf Raise
3
15-20 reps
-
4
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Extension
3
10-15 reps
-
3
Seated Calf Raise
3
15-20 reps
-
4
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Extension
3
10-15 reps
-
3
Seated Calf Raise
3
15-20 reps
-
4
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Extension
3
10-15 reps
-
3
Seated Calf Raise
3
15-20 reps
-
4
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Extension
3
10-15 reps
-
3
Seated Calf Raise
3
15-20 reps
-
4
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Extension
3
10-15 reps
-
3
Seated Calf Raise
3
15-20 reps
-
4
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Leg Extension
3
10-15 reps
-
3
Seated Calf Raise
3
15-20 reps
-
4
Leg Raise (Captain's Chair)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Kroc Row
3
8-12 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Standing Pullover (Cable)
2
10-15 reps
-
5
Shoulder Press (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Kroc Row
3
8-12 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Standing Pullover (Cable)
2
10-15 reps
-
5
Shoulder Press (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Kroc Row
3
8-12 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Standing Pullover (Cable)
2
10-15 reps
-
5
Shoulder Press (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Kroc Row
3
8-12 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Standing Pullover (Cable)
2
10-15 reps
-
5
Shoulder Press (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Kroc Row
3
8-12 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Standing Pullover (Cable)
2
10-15 reps
-
5
Shoulder Press (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Kroc Row
3
8-12 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Standing Pullover (Cable)
2
10-15 reps
-
5
Shoulder Press (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Kroc Row
3
8-12 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Standing Pullover (Cable)
2
10-15 reps
-
5
Shoulder Press (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Kroc Row
3
8-12 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Standing Pullover (Cable)
2
10-15 reps
-
5
Shoulder Press (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Kroc Row
3
8-12 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Standing Pullover (Cable)
2
10-15 reps
-
5
Shoulder Press (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Kroc Row
3
8-12 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Standing Pullover (Cable)
2
10-15 reps
-
5
Shoulder Press (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Kroc Row
3
8-12 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Standing Pullover (Cable)
2
10-15 reps
-
5
Shoulder Press (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Kroc Row
3
8-12 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Standing Pullover (Cable)
2
10-15 reps
-
5
Shoulder Press (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Kroc Row
3
8-12 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Standing Pullover (Cable)
2
10-15 reps
-
5
Shoulder Press (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Kroc Row
3
8-12 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Standing Pullover (Cable)
2
10-15 reps
-
5
Shoulder Press (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Kroc Row
3
8-12 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Standing Pullover (Cable)
2
10-15 reps
-
5
Shoulder Press (Machine)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Kroc Row
3
8-12 reps
-
3
Pec Deck (Machine)
2
10-15 reps
-
4
Standing Pullover (Cable)
2
10-15 reps
-
5
Shoulder Press (Machine)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
2
8-12 reps
-
2
Tricep Rope Push Down (Cable)
2
10-15 reps
-
3
Preacher Curl (EZ Bar)
2
6-12 reps
-
4
French Press
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Reverse Pec Deck
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
2
8-12 reps
-
2
Tricep Rope Push Down (Cable)
2
10-15 reps
-
3
Preacher Curl (EZ Bar)
2
6-12 reps
-
4
French Press
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Reverse Pec Deck
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
2
8-12 reps
-
2
Tricep Rope Push Down (Cable)
2
10-15 reps
-
3
Preacher Curl (EZ Bar)
2
6-12 reps
-
4
French Press
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Reverse Pec Deck
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
2
8-12 reps
-
2
Tricep Rope Push Down (Cable)
2
10-15 reps
-
3
Preacher Curl (EZ Bar)
2
6-12 reps
-
4
French Press
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Reverse Pec Deck
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
2
8-12 reps
-
2
Tricep Rope Push Down (Cable)
2
10-15 reps
-
3
Preacher Curl (EZ Bar)
2
6-12 reps
-
4
French Press
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Reverse Pec Deck
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
2
8-12 reps
-
2
Tricep Rope Push Down (Cable)
2
10-15 reps
-
3
Preacher Curl (EZ Bar)
2
6-12 reps
-
4
French Press
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Reverse Pec Deck
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
2
8-12 reps
-
2
Tricep Rope Push Down (Cable)
2
10-15 reps
-
3
Preacher Curl (EZ Bar)
2
6-12 reps
-
4
French Press
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Reverse Pec Deck
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
2
8-12 reps
-
2
Tricep Rope Push Down (Cable)
2
10-15 reps
-
3
Preacher Curl (EZ Bar)
2
6-12 reps
-
4
French Press
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Reverse Pec Deck
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
2
8-12 reps
-
2
Tricep Rope Push Down (Cable)
2
10-15 reps
-
3
Preacher Curl (EZ Bar)
2
6-12 reps
-
4
French Press
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Reverse Pec Deck
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
2
8-12 reps
-
2
Tricep Rope Push Down (Cable)
2
10-15 reps
-
3
Preacher Curl (EZ Bar)
2
6-12 reps
-
4
French Press
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Reverse Pec Deck
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
2
8-12 reps
-
2
Tricep Rope Push Down (Cable)
2
10-15 reps
-
3
Preacher Curl (EZ Bar)
2
6-12 reps
-
4
French Press
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Reverse Pec Deck
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
2
8-12 reps
-
2
Tricep Rope Push Down (Cable)
2
10-15 reps
-
3
Preacher Curl (EZ Bar)
2
6-12 reps
-
4
French Press
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Reverse Pec Deck
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
2
8-12 reps
-
2
Tricep Rope Push Down (Cable)
2
10-15 reps
-
3
Preacher Curl (EZ Bar)
2
6-12 reps
-
4
French Press
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Reverse Pec Deck
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
2
8-12 reps
-
2
Tricep Rope Push Down (Cable)
2
10-15 reps
-
3
Preacher Curl (EZ Bar)
2
6-12 reps
-
4
French Press
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Reverse Pec Deck
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
2
8-12 reps
-
2
Tricep Rope Push Down (Cable)
2
10-15 reps
-
3
Preacher Curl (EZ Bar)
2
6-12 reps
-
4
French Press
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Reverse Pec Deck
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pinwheel Curl
2
8-12 reps
-
2
Tricep Rope Push Down (Cable)
2
10-15 reps
-
3
Preacher Curl (EZ Bar)
2
6-12 reps
-
4
French Press
2
8-10 reps
-
5
Lateral Raise (Dumbbell)
2
10-15 reps
-
6
Reverse Pec Deck
2
10-15 reps
-
Week 1
1 / 16 Weeks
Day 2
1
Hammer Curl
2 Sets
6-10 Reps
-
2
V-Handle Tricep Pushdown (Cable)
2 Sets
10-15 Reps
-
3
Face Away Cable Curl
2 Sets
10-15 Reps
-
4
Overhead Tricep Extension (Cable)
2 Sets
10-15 Reps
-
5
Upright Row (Barbell)
2 Sets
15-20 Reps
-
Day 3
1
Deadlift (Barbell)
3 Sets
3-5 Reps
-
2
Leg Extension
3 Sets
10-15 Reps
-
3
Seated Calf Raise
3 Sets
15-20 Reps
-
4
Leg Raise (Captain's Chair)
3 Sets
AMRAP
-
Day 5
1
Pinwheel Curl
2 Sets
8-12 Reps
-
2
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
-
3
Preacher Curl (EZ Bar)
2 Sets
6-12 Reps
-
4
French Press
2 Sets
8-10 Reps
-
5
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
-
6
Reverse Pec Deck
2 Sets
10-15 Reps
-
Day 1
1
Chest Press (Machine)
3 Sets
6-10 Reps
-
2
Seated Row (Cable)
3 Sets
8-12 Reps
-
3
Incline Bench Press (Smith Machine)
2 Sets
8-12 Reps
-
4
Underhand Lat Pulldown
2 Sets
8-12 Reps
-
5A
Shrug (Dumbbell)
2 Sets
8-12 Reps
-
5B
Sit Up
3 Sets
10-15 Reps
-
Day 4
1
Bench Press (Barbell)
3 Sets
6-8 Reps
-
2
Kroc Row
3 Sets
8-12 Reps
-
3
Pec Deck (Machine)
2 Sets
10-15 Reps
-
4
Standing Pullover (Cable)
2 Sets
10-15 Reps
-
5
Shoulder Press (Machine)
2 Sets
6-10 Reps
-