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IRONmen

by None
4 athletes joined

Program Description

Regular workout targeting 6 parts for 6 days.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 29, 2024 09:42
  • Last Edited
    Nov 04, 2024 03:18
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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
Incline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Push Up
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Push Up
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Push Up
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Push Up
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Push Up
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Push Up
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Push Up
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Push Up
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Push Up
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Push Up
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Push Up
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Chest Fly (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Push Up
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bicep Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Barbell Curl Lie Against An Incline
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Hammer Curl (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Preacher Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Concentration Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bicep Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Barbell Curl Lie Against An Incline
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Hammer Curl (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Preacher Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Concentration Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bicep Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Barbell Curl Lie Against An Incline
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Hammer Curl (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Preacher Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Concentration Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bicep Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Barbell Curl Lie Against An Incline
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Hammer Curl (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Preacher Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Concentration Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bicep Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Barbell Curl Lie Against An Incline
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Hammer Curl (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Preacher Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Concentration Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bicep Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Barbell Curl Lie Against An Incline
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Hammer Curl (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Preacher Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Concentration Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bicep Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Barbell Curl Lie Against An Incline
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Hammer Curl (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Preacher Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Concentration Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bicep Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Barbell Curl Lie Against An Incline
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Hammer Curl (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Preacher Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Concentration Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bicep Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Barbell Curl Lie Against An Incline
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Hammer Curl (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Preacher Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Concentration Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bicep Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Barbell Curl Lie Against An Incline
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Hammer Curl (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Preacher Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Concentration Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bicep Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Barbell Curl Lie Against An Incline
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Hammer Curl (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Preacher Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Concentration Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bicep Curl (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Barbell Curl Lie Against An Incline
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Hammer Curl (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Preacher Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Concentration Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Dumbbell Row
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
TRX Row
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Straight Arm Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Underhand Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Hyperextension
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Abs Crunch (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
-
-
-
10
Reverse Abs Crunch (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
-
-
-
11
Oblique Crunch
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Dumbbell Row
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
TRX Row
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Straight Arm Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Underhand Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Hyperextension
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Abs Crunch (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
-
-
-
10
Reverse Abs Crunch (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
-
-
-
11
Oblique Crunch
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Dumbbell Row
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
TRX Row
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Straight Arm Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Underhand Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Hyperextension
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Abs Crunch (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
-
-
-
10
Reverse Abs Crunch (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
-
-
-
11
Oblique Crunch
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Dumbbell Row
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
TRX Row
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Straight Arm Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Underhand Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Hyperextension
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Abs Crunch (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
-
-
-
10
Reverse Abs Crunch (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
-
-
-
11
Oblique Crunch
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Dumbbell Row
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
TRX Row
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Straight Arm Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Underhand Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Hyperextension
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Abs Crunch (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
-
-
-
10
Reverse Abs Crunch (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
-
-
-
11
Oblique Crunch
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Dumbbell Row
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
TRX Row
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Straight Arm Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Underhand Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Hyperextension
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Abs Crunch (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
-
-
-
10
Reverse Abs Crunch (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
-
-
-
11
Oblique Crunch
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Dumbbell Row
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
TRX Row
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Straight Arm Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Underhand Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Hyperextension
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Abs Crunch (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
-
-
-
10
Reverse Abs Crunch (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
-
-
-
11
Oblique Crunch
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Dumbbell Row
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
TRX Row
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Straight Arm Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Underhand Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Hyperextension
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Abs Crunch (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
-
-
-
10
Reverse Abs Crunch (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
-
-
-
11
Oblique Crunch
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Dumbbell Row
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
TRX Row
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Straight Arm Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Underhand Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Hyperextension
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Abs Crunch (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
-
-
-
10
Reverse Abs Crunch (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
-
-
-
11
Oblique Crunch
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Dumbbell Row
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
TRX Row
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Straight Arm Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Underhand Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Hyperextension
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Abs Crunch (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
-
-
-
10
Reverse Abs Crunch (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
-
-
-
11
Oblique Crunch
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Dumbbell Row
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
TRX Row
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Straight Arm Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Underhand Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Hyperextension
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Abs Crunch (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
-
-
-
10
Reverse Abs Crunch (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
-
-
-
11
Oblique Crunch
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Dumbbell Row
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Bent Over Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
TRX Row
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Straight Arm Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Underhand Lat Pulldown
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Pullover (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
8
Hyperextension
1
1
1
15 reps
12 reps
10 reps
-
-
-
9
Abs Crunch (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
-
-
-
10
Reverse Abs Crunch (Bodyweight)
1
1
1
15 reps
12 reps
10 reps
-
-
-
11
Oblique Crunch
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Overhead Extension (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
French Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Weighted Bench Dip
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Tricep Kickback
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Side Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Overhead Extension (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
French Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Weighted Bench Dip
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Tricep Kickback
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Side Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Overhead Extension (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
French Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Weighted Bench Dip
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Tricep Kickback
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Side Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Overhead Extension (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
French Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Weighted Bench Dip
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Tricep Kickback
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Side Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Overhead Extension (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
French Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Weighted Bench Dip
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Tricep Kickback
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Side Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Overhead Extension (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
French Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Weighted Bench Dip
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Tricep Kickback
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Side Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Overhead Extension (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
French Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Weighted Bench Dip
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Tricep Kickback
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Side Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Overhead Extension (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
French Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Weighted Bench Dip
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Tricep Kickback
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Side Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Overhead Extension (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
French Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Weighted Bench Dip
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Tricep Kickback
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Side Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Overhead Extension (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
French Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Weighted Bench Dip
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Tricep Kickback
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Side Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Overhead Extension (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
French Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Weighted Bench Dip
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Tricep Kickback
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Side Plank
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Overhead Extension (EZ Bar)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
French Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Weighted Bench Dip
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Tricep Kickback
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Side Plank
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Arnold Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Front Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Incline Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Arnold Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Front Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Incline Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Arnold Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Front Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Incline Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Arnold Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Front Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Incline Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Arnold Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Front Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Incline Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Arnold Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Front Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Incline Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Arnold Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Front Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Incline Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Arnold Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Front Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Incline Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Arnold Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Front Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Incline Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Arnold Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Front Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Incline Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Arnold Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Front Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Incline Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Arnold Press
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Front Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Incline Chest Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Walking Lunge (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Sumo Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Calf Raise (Leg Press)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Walking Lunge (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Sumo Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Calf Raise (Leg Press)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Walking Lunge (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Sumo Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Calf Raise (Leg Press)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Walking Lunge (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Sumo Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Calf Raise (Leg Press)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Walking Lunge (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Sumo Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Calf Raise (Leg Press)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Walking Lunge (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Sumo Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Calf Raise (Leg Press)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Walking Lunge (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Sumo Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Calf Raise (Leg Press)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Walking Lunge (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Sumo Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Calf Raise (Leg Press)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Walking Lunge (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Sumo Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Calf Raise (Leg Press)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Walking Lunge (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Sumo Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Calf Raise (Leg Press)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Walking Lunge (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Sumo Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Calf Raise (Leg Press)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Walking Lunge (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Sumo Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Leg Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Leg Extension
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Calf Raise (Leg Press)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
2
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
3
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
4
Chest Fly (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
5
Cable Crossover
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
6
Chest Fly (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
7
Pullover (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
8
Push Up
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
Day 2
1
Hammer Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
2
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
3
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
4
Barbell Curl Lie Against An Incline
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
5
Hammer Curl (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
6
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
7
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
8
Concentration Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
2
Dumbbell Row
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
4
TRX Row
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
5
Straight Arm Pulldown
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
6
Underhand Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
7
Pullover (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
8
Hyperextension
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
9
Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
10
Reverse Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
11
Oblique Crunch
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
Day 4
1
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
2
Overhead Extension (EZ Bar)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
3
French Press
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
5
Weighted Bench Dip
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
6
Tricep Kickback
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
7
Side Plank
1 Set
-
Day 5
1
Standing Behind Neck Shoulder Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
3
Arnold Press
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
5
Front Raise
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
6
Upright Row (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
7
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
Day 6
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
3
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
4
Sumo Squat
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
5
Leg Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
6
Leg Extension
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
7
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-