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Chimera

by Tuhin M.
2 athletes joined

Program Description

Massing (Arms focused)

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 30, 2024 11:03
  • Last Edited
    Jul 02, 2024 05:04
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
3-5 reps
-
2
Lat Pulldown
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Shoulder Press (Machine)
3
6-10 reps
-
6
Alternating Dumbbell Curl
4
-
7
Skull Crusher (Barbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
3-5 reps
-
2
Lat Pulldown
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Shoulder Press (Machine)
3
6-10 reps
-
6
Bicep Curl (Barbell)
3
6-10 reps
-
7
Skull Crusher (Barbell)
3
6-10 reps
-
8
Incline Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
3-5 reps
-
2
Lat Pulldown
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Shoulder Press (Machine)
3
6-10 reps
-
6
Bicep Curl (Barbell)
3
6-10 reps
-
7
Skull Crusher (Barbell)
3
6-10 reps
-
8
Incline Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
3-5 reps
-
2
Lat Pulldown
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Shoulder Press (Machine)
3
6-10 reps
-
6
Bicep Curl (Barbell)
3
6-10 reps
-
7
Skull Crusher (Barbell)
3
6-10 reps
-
8
Incline Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
3-5 reps
-
2
Lat Pulldown
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Shoulder Press (Machine)
3
6-10 reps
-
6
Bicep Curl (Barbell)
3
6-10 reps
-
7
Skull Crusher (Barbell)
3
6-10 reps
-
8
Incline Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
3-5 reps
-
2
Lat Pulldown
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Shoulder Press (Machine)
3
6-10 reps
-
6
Bicep Curl (Barbell)
3
6-10 reps
-
7
Skull Crusher (Barbell)
3
6-10 reps
-
8
Incline Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
3-5 reps
-
2
Lat Pulldown
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Shoulder Press (Machine)
3
6-10 reps
-
6
Bicep Curl (Barbell)
3
6-10 reps
-
7
Skull Crusher (Barbell)
3
6-10 reps
-
8
Incline Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
3-5 reps
-
2
Lat Pulldown
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Shoulder Press (Machine)
3
6-10 reps
-
6
Bicep Curl (Barbell)
3
6-10 reps
-
7
Skull Crusher (Barbell)
3
6-10 reps
-
8
Incline Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
3-5 reps
-
2
Lat Pulldown
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Shoulder Press (Machine)
3
6-10 reps
-
6
Bicep Curl (Barbell)
3
6-10 reps
-
7
Skull Crusher (Barbell)
3
6-10 reps
-
8
Incline Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
3-5 reps
-
2
Lat Pulldown
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Shoulder Press (Machine)
3
6-10 reps
-
6
Bicep Curl (Barbell)
3
6-10 reps
-
7
Skull Crusher (Barbell)
3
6-10 reps
-
8
Incline Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
3-5 reps
-
2
Lat Pulldown
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Shoulder Press (Machine)
3
6-10 reps
-
6
Bicep Curl (Barbell)
3
6-10 reps
-
7
Skull Crusher (Barbell)
3
6-10 reps
-
8
Incline Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
JM Press (Smith Machine)
3
3-5 reps
-
2
Lat Pulldown
2
6-10 reps
-
3
Chest Supported Row (Machine)
2
6-10 reps
-
4
Dip (Weighted)
2
6-10 reps
-
5
Shoulder Press (Machine)
3
6-10 reps
-
6
Bicep Curl (Barbell)
3
6-10 reps
-
7
Skull Crusher (Barbell)
3
6-10 reps
-
8
Incline Curl (Dumbbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
3-5 reps
-
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Leg Curl
3
12-20 reps
-
5
Seated Calf Raise
3
6-12 reps
-
6
Abs Crunch (Machine)
4
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
3-5 reps
-
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Leg Curl
3
12-20 reps
-
5
Seated Calf Raise
3
6-12 reps
-
6
Abs Crunch (Machine)
4
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
3-5 reps
-
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Leg Curl
3
12-20 reps
-
5
Seated Calf Raise
3
6-12 reps
-
6
Abs Crunch (Machine)
4
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
3-5 reps
-
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Leg Curl
3
12-20 reps
-
5
Seated Calf Raise
3
6-12 reps
-
6
Abs Crunch (Machine)
4
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
3-5 reps
-
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Leg Curl
3
12-20 reps
-
5
Seated Calf Raise
3
6-12 reps
-
6
Abs Crunch (Machine)
4
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
3-5 reps
-
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Leg Curl
3
12-20 reps
-
5
Seated Calf Raise
3
6-12 reps
-
6
Abs Crunch (Machine)
4
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
3-5 reps
-
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Leg Curl
3
12-20 reps
-
5
Seated Calf Raise
3
6-12 reps
-
6
Abs Crunch (Machine)
4
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
3-5 reps
-
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Leg Curl
3
12-20 reps
-
5
Seated Calf Raise
3
6-12 reps
-
6
Abs Crunch (Machine)
4
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
3-5 reps
-
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Leg Curl
3
12-20 reps
-
5
Seated Calf Raise
3
6-12 reps
-
6
Abs Crunch (Machine)
4
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
3-5 reps
-
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Leg Curl
3
12-20 reps
-
5
Seated Calf Raise
3
6-12 reps
-
6
Abs Crunch (Machine)
4
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
3-5 reps
-
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Leg Curl
3
12-20 reps
-
5
Seated Calf Raise
3
6-12 reps
-
6
Abs Crunch (Machine)
4
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
3-5 reps
-
2
Hack Squat
2
6-10 reps
-
3
Leg Extension
3
6-10 reps
-
4
Leg Curl
3
12-20 reps
-
5
Seated Calf Raise
3
6-12 reps
-
6
Abs Crunch (Machine)
4
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
6
3 reps
-
2
Lat Pulldown (Single Arm)
3
8-12 reps
-
3
Bent Over Row
3
8-12 reps
-
4
Pec Deck (Machine)
2
2
15-20 reps
8-12 reps
-
-
5
Cable Drag Curl
4
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Overhead Curl
3
8-15 reps
-
8
Upright Row (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
6
3 reps
-
2
Lat Pulldown (Single Arm)
3
8-12 reps
-
3
Bent Over Row
3
8-12 reps
-
4
Pec Deck (Machine)
2
2
15-20 reps
8-12 reps
-
-
5
Cable Drag Curl
4
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Overhead Curl
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
6
3 reps
-
2
Lat Pulldown (Single Arm)
3
8-12 reps
-
3
Bent Over Row
3
8-12 reps
-
4
Pec Deck (Machine)
2
2
15-20 reps
8-12 reps
-
-
5
Cable Drag Curl
4
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Overhead Curl
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
6
3 reps
-
2
Lat Pulldown (Single Arm)
3
8-12 reps
-
3
Bent Over Row
3
8-12 reps
-
4
Pec Deck (Machine)
2
2
15-20 reps
8-12 reps
-
-
5
Cable Drag Curl
4
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Overhead Curl
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
6
3 reps
-
2
Lat Pulldown (Single Arm)
3
8-12 reps
-
3
Bent Over Row
3
8-12 reps
-
4
Pec Deck (Machine)
2
2
15-20 reps
8-12 reps
-
-
5
Cable Drag Curl
4
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Overhead Curl
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
6
3 reps
-
2
Lat Pulldown (Single Arm)
3
8-12 reps
-
3
Bent Over Row
3
8-12 reps
-
4
Pec Deck (Machine)
2
2
15-20 reps
8-12 reps
-
-
5
Cable Drag Curl
4
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Overhead Curl
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
6
3 reps
-
2
Lat Pulldown (Single Arm)
3
8-12 reps
-
3
Bent Over Row
3
8-12 reps
-
4
Pec Deck (Machine)
2
2
15-20 reps
8-12 reps
-
-
5
Cable Drag Curl
4
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Overhead Curl
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
6
3 reps
-
2
Lat Pulldown (Single Arm)
3
8-12 reps
-
3
Bent Over Row
3
8-12 reps
-
4
Pec Deck (Machine)
2
2
15-20 reps
8-12 reps
-
-
5
Cable Drag Curl
4
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Overhead Curl
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
6
3 reps
-
2
Lat Pulldown (Single Arm)
3
8-12 reps
-
3
Bent Over Row
3
8-12 reps
-
4
Pec Deck (Machine)
2
2
15-20 reps
8-12 reps
-
-
5
Cable Drag Curl
4
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Overhead Curl
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
6
3 reps
-
2
Lat Pulldown (Single Arm)
3
8-12 reps
-
3
Bent Over Row
3
8-12 reps
-
4
Pec Deck (Machine)
2
2
15-20 reps
8-12 reps
-
-
5
Cable Drag Curl
4
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Overhead Curl
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
6
3 reps
-
2
Lat Pulldown (Single Arm)
3
8-12 reps
-
3
Bent Over Row
3
8-12 reps
-
4
Pec Deck (Machine)
2
2
15-20 reps
8-12 reps
-
-
5
Cable Drag Curl
4
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Overhead Curl
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
6
3 reps
-
2
Lat Pulldown (Single Arm)
3
8-12 reps
-
3
Bent Over Row
3
8-12 reps
-
4
Pec Deck (Machine)
2
2
15-20 reps
8-12 reps
-
-
5
Cable Drag Curl
4
8-15 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Overhead Curl
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-8 reps
-
2
Sumo Squat
2
10-15 reps
-
3
Leg Extension
4
8-15 reps
-
4
Hip Abductor (Machine)
4
15-20 reps
-
5
Leg Curl
1
2
20-30 reps
15-20 reps
-
-
6
Seated Calf Raise
3
10-15 reps
-
7
Cable Crunch
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-8 reps
-
2
Sumo Squat
2
10-15 reps
-
3
Leg Extension
4
8-15 reps
-
4
Hip Abductor (Machine)
4
15-20 reps
-
5
Leg Curl
1
2
20-30 reps
15-20 reps
-
-
6
Seated Calf Raise
3
10-15 reps
-
7
Cable Crunch
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-8 reps
-
2
Sumo Squat
2
10-15 reps
-
3
Leg Extension
4
8-15 reps
-
4
Hip Abductor (Machine)
4
15-20 reps
-
5
Leg Curl
1
2
20-30 reps
15-20 reps
-
-
6
Seated Calf Raise
3
10-15 reps
-
7
Cable Crunch
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-8 reps
-
2
Sumo Squat
2
10-15 reps
-
3
Leg Extension
4
8-15 reps
-
4
Hip Abductor (Machine)
4
15-20 reps
-
5
Leg Curl
1
2
20-30 reps
15-20 reps
-
-
6
Seated Calf Raise
3
10-15 reps
-
7
Cable Crunch
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-8 reps
-
2
Sumo Squat
2
10-15 reps
-
3
Leg Extension
4
8-15 reps
-
4
Hip Abductor (Machine)
4
15-20 reps
-
5
Leg Curl
1
2
20-30 reps
15-20 reps
-
-
6
Seated Calf Raise
3
10-15 reps
-
7
Cable Crunch
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-8 reps
-
2
Sumo Squat
2
10-15 reps
-
3
Leg Extension
4
8-15 reps
-
4
Hip Abductor (Machine)
4
15-20 reps
-
5
Leg Curl
1
2
20-30 reps
15-20 reps
-
-
6
Seated Calf Raise
3
10-15 reps
-
7
Cable Crunch
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-8 reps
-
2
Sumo Squat
2
10-15 reps
-
3
Leg Extension
4
8-15 reps
-
4
Hip Abductor (Machine)
4
15-20 reps
-
5
Leg Curl
1
2
20-30 reps
15-20 reps
-
-
6
Seated Calf Raise
3
10-15 reps
-
7
Cable Crunch
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-8 reps
-
2
Sumo Squat
2
10-15 reps
-
3
Leg Extension
4
8-15 reps
-
4
Hip Abductor (Machine)
4
15-20 reps
-
5
Leg Curl
1
2
20-30 reps
15-20 reps
-
-
6
Seated Calf Raise
3
10-15 reps
-
7
Cable Crunch
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-8 reps
-
2
Sumo Squat
2
10-15 reps
-
3
Leg Extension
4
8-15 reps
-
4
Hip Abductor (Machine)
4
15-20 reps
-
5
Leg Curl
1
2
20-30 reps
15-20 reps
-
-
6
Seated Calf Raise
3
10-15 reps
-
7
Cable Crunch
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-8 reps
-
2
Sumo Squat
2
10-15 reps
-
3
Leg Extension
4
8-15 reps
-
4
Hip Abductor (Machine)
4
15-20 reps
-
5
Leg Curl
1
2
20-30 reps
15-20 reps
-
-
6
Seated Calf Raise
3
10-15 reps
-
7
Cable Crunch
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-8 reps
-
2
Sumo Squat
2
10-15 reps
-
3
Leg Extension
4
8-15 reps
-
4
Hip Abductor (Machine)
4
15-20 reps
-
5
Leg Curl
1
2
20-30 reps
15-20 reps
-
-
6
Seated Calf Raise
3
10-15 reps
-
7
Cable Crunch
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-8 reps
-
2
Sumo Squat
2
10-15 reps
-
3
Leg Extension
4
8-15 reps
-
4
Hip Abductor (Machine)
4
15-20 reps
-
5
Leg Curl
1
2
20-30 reps
15-20 reps
-
-
6
Seated Calf Raise
3
10-15 reps
-
7
Cable Crunch
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
4-6 reps
-
2
Bench Press (Smith Machine)
3
6-10 reps
-
3
Bicep Curl (Cable)
5
15-20 reps
-
4
Tricep Rope Push Down (Cable)
5
8-15 reps
-
5
French Press
3
6-10 reps
-
6
Hammer Curl
3
6-10 reps
-
7
Lateral Raise (Machine)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
4-6 reps
-
2
Bench Press (Smith Machine)
3
6-10 reps
-
3
Bicep Curl (Cable)
5
15-20 reps
-
4
Tricep Rope Push Down (Cable)
5
8-15 reps
-
5
French Press
3
6-10 reps
-
6
Hammer Curl
3
6-10 reps
-
7
Lateral Raise (Machine)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
4-6 reps
-
2
Bench Press (Smith Machine)
3
6-10 reps
-
3
Bicep Curl (Cable)
5
15-20 reps
-
4
Tricep Rope Push Down (Cable)
5
8-15 reps
-
5
French Press
3
6-10 reps
-
6
Hammer Curl
3
6-10 reps
-
7
Lateral Raise (Machine)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
4-6 reps
-
2
Bench Press (Smith Machine)
3
6-10 reps
-
3
Bicep Curl (Cable)
5
15-20 reps
-
4
Tricep Rope Push Down (Cable)
5
8-15 reps
-
5
French Press
3
6-10 reps
-
6
Hammer Curl
3
6-10 reps
-
7
Lateral Raise (Machine)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
4-6 reps
-
2
Bench Press (Smith Machine)
3
6-10 reps
-
3
Bicep Curl (Cable)
5
15-20 reps
-
4
Tricep Rope Push Down (Cable)
5
8-15 reps
-
5
French Press
3
6-10 reps
-
6
Hammer Curl
3
6-10 reps
-
7
Lateral Raise (Machine)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
4-6 reps
-
2
Bench Press (Smith Machine)
3
6-10 reps
-
3
Bicep Curl (Cable)
5
15-20 reps
-
4
Tricep Rope Push Down (Cable)
5
8-15 reps
-
5
French Press
3
6-10 reps
-
6
Hammer Curl
3
6-10 reps
-
7
Lateral Raise (Machine)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
4-6 reps
-
2
Bench Press (Smith Machine)
3
6-10 reps
-
3
Bicep Curl (Cable)
5
15-20 reps
-
4
Tricep Rope Push Down (Cable)
5
8-15 reps
-
5
French Press
3
6-10 reps
-
6
Hammer Curl
3
6-10 reps
-
7
Lateral Raise (Machine)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
4-6 reps
-
2
Bench Press (Smith Machine)
3
6-10 reps
-
3
Bicep Curl (Cable)
5
15-20 reps
-
4
Tricep Rope Push Down (Cable)
5
8-15 reps
-
5
French Press
3
6-10 reps
-
6
Hammer Curl
3
6-10 reps
-
7
Lateral Raise (Machine)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
4-6 reps
-
2
Bench Press (Smith Machine)
3
6-10 reps
-
3
Bicep Curl (Cable)
5
15-20 reps
-
4
Tricep Rope Push Down (Cable)
5
8-15 reps
-
5
French Press
3
6-10 reps
-
6
Hammer Curl
3
6-10 reps
-
7
Lateral Raise (Machine)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
4-6 reps
-
2
Bench Press (Smith Machine)
3
6-10 reps
-
3
Bicep Curl (Cable)
5
15-20 reps
-
4
Tricep Rope Push Down (Cable)
5
8-15 reps
-
5
French Press
3
6-10 reps
-
6
Hammer Curl
3
6-10 reps
-
7
Lateral Raise (Machine)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
4-6 reps
-
2
Bench Press (Smith Machine)
3
6-10 reps
-
3
Bicep Curl (Cable)
5
15-20 reps
-
4
Tricep Rope Push Down (Cable)
5
8-15 reps
-
5
French Press
3
6-10 reps
-
6
Hammer Curl
3
6-10 reps
-
7
Lateral Raise (Machine)
3
8-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Behind-The-Neck Press (Smith Machine)
3
4-6 reps
-
2
Bench Press (Smith Machine)
3
6-10 reps
-
3
Bicep Curl (Cable)
5
15-20 reps
-
4
Tricep Rope Push Down (Cable)
5
8-15 reps
-
5
French Press
3
6-10 reps
-
6
Hammer Curl
3
6-10 reps
-
7
Lateral Raise (Machine)
3
8-15 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Squat (Smith Machine)
3 Sets
3-5 Reps
-
2
Hack Squat
2 Sets
6-10 Reps
-
3
Leg Extension
3 Sets
6-10 Reps
-
4
Leg Curl
3 Sets
12-20 Reps
-
5
Seated Calf Raise
3 Sets
6-12 Reps
-
6
Abs Crunch (Machine)
4 Sets
8-15 Reps
-
Day 4
1
Leg Press
3 Sets
5-8 Reps
-
2
Sumo Squat
2 Sets
10-15 Reps
-
3
Leg Extension
4 Sets
8-15 Reps
-
4
Hip Abductor (Machine)
4 Sets
15-20 Reps
-
5
Leg Curl
1 Set
2 Sets
20-30 Reps
15-20 Reps
-
-
6
Seated Calf Raise
3 Sets
10-15 Reps
-
7
Cable Crunch
3 Sets
-
Day 5
1
Behind-The-Neck Press (Smith Machine)
3 Sets
4-6 Reps
-
2
Bench Press (Smith Machine)
3 Sets
6-10 Reps
-
3
Bicep Curl (Cable)
5 Sets
15-20 Reps
-
4
Tricep Rope Push Down (Cable)
5 Sets
8-15 Reps
-
5
French Press
3 Sets
6-10 Reps
-
6
Hammer Curl
3 Sets
6-10 Reps
-
7
Lateral Raise (Machine)
3 Sets
8-15 Reps
-
Day 3
1
Close Grip Bench Press (Smith Machine)
6 Sets
3 Reps
-
2
Lat Pulldown (Single Arm)
3 Sets
8-12 Reps
-
3
Bent Over Row
3 Sets
8-12 Reps
-
4
Pec Deck (Machine)
2 Sets
2 Sets
15-20 Reps
8-12 Reps
-
-
5
Cable Drag Curl
4 Sets
8-15 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
7
Overhead Curl
3 Sets
8-15 Reps
-
8
Upright Row (Cable)
3 Sets
10-15 Reps
-
Day 1
1
JM Press (Smith Machine)
3 Sets
3-5 Reps
-
2
Lat Pulldown
2 Sets
6-10 Reps
-
3
Chest Supported Row (Machine)
2 Sets
6-10 Reps
-
4
Dip (Weighted)
2 Sets
6-10 Reps
-
5
Shoulder Press (Machine)
3 Sets
6-10 Reps
-
6
Alternating Dumbbell Curl
4 Sets
-
7
Skull Crusher (Barbell)
3 Sets
6-10 Reps
-