Program Description
This Intermediate level program will help you build a phenomenal upper body shape if you had hit a wall and couldn’t grow effectively the last few months. When you get to a certain level targeting only upper body makes a ton of sense especially for lifters that have no problems with growing legs but their arms, shoulders, ext. don’t respond as well and look smaller. Regardless it can be useful for anyone looking to unlock their muscle potential
Program Overview
- LevelIntermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout70 minutes
- CreatedAug 25, 2024 08:10
- Last EditedSep 25, 2024 04:09
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-8 reps
-
2
Single Arm Row (Cable)
3
8-11 reps
-
3
Pendlay Row
3
5-7 reps
-
4
Underhand Lat Pulldown
2
6-9 reps
-
5
Wide Grip Lat Pulldown
2
8-12 reps
-
6
Chest Supported Row (Dumbbell)
3
7-11 reps
-
7
Lying Rear Lateral Raise
3
8-13 reps
-
8
Hyperextension
3
9-13 reps
-
9
Shrug (Dumbbell)
4
AMRAP
-
10
Neck Curl
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-8 reps
-
2
Single Arm Row (Cable)
3
8-11 reps
-
3
Pendlay Row
3
5-7 reps
-
4
Underhand Lat Pulldown
2
6-9 reps
-
5
Wide Grip Lat Pulldown
2
8-12 reps
-
6
Chest Supported Row (Dumbbell)
3
7-11 reps
-
7
Lying Rear Lateral Raise
3
8-13 reps
-
8
Hyperextension
3
9-13 reps
-
9
Shrug (Dumbbell)
4
AMRAP
-
10
Neck Curl
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-8 reps
-
2
Single Arm Row (Cable)
3
8-11 reps
-
3
Pendlay Row
3
5-7 reps
-
4
Underhand Lat Pulldown
2
6-9 reps
-
5
Wide Grip Lat Pulldown
2
8-12 reps
-
6
Chest Supported Row (Dumbbell)
3
7-11 reps
-
7
Lying Rear Lateral Raise
3
8-13 reps
-
8
Hyperextension
3
9-13 reps
-
9
Shrug (Dumbbell)
4
AMRAP
-
10
Neck Curl
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-8 reps
-
2
Single Arm Row (Cable)
3
8-11 reps
-
3
Pendlay Row
3
5-7 reps
-
4
Underhand Lat Pulldown
2
6-9 reps
-
5
Wide Grip Lat Pulldown
2
8-12 reps
-
6
Chest Supported Row (Dumbbell)
3
7-11 reps
-
7
Lying Rear Lateral Raise
3
8-13 reps
-
8
Hyperextension
3
9-13 reps
-
9
Shrug (Dumbbell)
4
AMRAP
-
10
Neck Curl
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-8 reps
-
2
Single Arm Row (Cable)
3
8-11 reps
-
3
Pendlay Row
3
5-7 reps
-
4
Underhand Lat Pulldown
2
6-9 reps
-
5
Wide Grip Lat Pulldown
2
8-12 reps
-
6
Chest Supported Row (Dumbbell)
3
7-11 reps
-
7
Lying Rear Lateral Raise
3
8-13 reps
-
8
Hyperextension
3
9-13 reps
-
9
Shrug (Dumbbell)
4
AMRAP
-
10
Neck Curl
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
5-8 reps
-
2
Single Arm Row (Cable)
3
8-11 reps
-
3
Pendlay Row
3
5-7 reps
-
4
Underhand Lat Pulldown
2
6-9 reps
-
5
Wide Grip Lat Pulldown
2
8-12 reps
-
6
Chest Supported Row (Dumbbell)
3
7-11 reps
-
7
Lying Rear Lateral Raise
3
8-13 reps
-
8
Hyperextension
3
9-13 reps
-
9
Shrug (Dumbbell)
4
AMRAP
-
10
Neck Curl
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
6-10 reps
-
2
Incline Curl (Dumbbell)
4
8-12 reps
-
3
Reverse Bicep Curl (Dumbbell)
3
15-20 reps
-
4
Reverse Pec Deck
3
6-9 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Seated Military Press (Smith Machine)
3
7-9 reps
-
8
Front Raise
3
8-11 reps
-
9
Upright Row (Cable)
2
12-15 reps
-
10
Lateral Raise (Machine)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
6-10 reps
-
2
Incline Curl (Dumbbell)
4
8-12 reps
-
3
Reverse Bicep Curl (Dumbbell)
3
15-20 reps
-
4
Reverse Pec Deck
3
6-9 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Seated Military Press (Smith Machine)
3
7-9 reps
-
8
Front Raise
3
8-11 reps
-
9
Upright Row (Cable)
2
12-15 reps
-
10
Lateral Raise (Machine)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
6-10 reps
-
2
Incline Curl (Dumbbell)
4
8-12 reps
-
3
Reverse Bicep Curl (Dumbbell)
3
15-20 reps
-
4
Reverse Pec Deck
3
6-9 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Seated Military Press (Smith Machine)
3
7-9 reps
-
8
Front Raise
3
8-11 reps
-
9
Upright Row (Cable)
2
12-15 reps
-
10
Lateral Raise (Machine)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
6-10 reps
-
2
Incline Curl (Dumbbell)
4
8-12 reps
-
3
Reverse Bicep Curl (Dumbbell)
3
15-20 reps
-
4
Reverse Pec Deck
3
6-9 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Seated Military Press (Smith Machine)
3
7-9 reps
-
8
Front Raise
3
8-11 reps
-
9
Upright Row (Cable)
2
12-15 reps
-
10
Lateral Raise (Machine)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
6-10 reps
-
2
Incline Curl (Dumbbell)
4
8-12 reps
-
3
Reverse Bicep Curl (Dumbbell)
3
15-20 reps
-
4
Reverse Pec Deck
3
6-9 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Seated Military Press (Smith Machine)
3
7-9 reps
-
8
Front Raise
3
8-11 reps
-
9
Upright Row (Cable)
2
12-15 reps
-
10
Lateral Raise (Machine)
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
6-10 reps
-
2
Incline Curl (Dumbbell)
4
8-12 reps
-
3
Reverse Bicep Curl (Dumbbell)
3
15-20 reps
-
4
Reverse Pec Deck
3
6-9 reps
-
5
Rear Delt Fly (Dumbbell)
3
15 reps
-
6
Lateral Raise (Dumbbell)
3
12-15 reps
-
7
Seated Military Press (Smith Machine)
3
7-9 reps
-
8
Front Raise
3
8-11 reps
-
9
Upright Row (Cable)
2
12-15 reps
-
10
Lateral Raise (Machine)
2
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3+ reps
-
2
Chest Fly (Cable)
2
11-14 reps
-
3
Bench Press (Smith Machine)
2
5-9 reps
-
4
Seated Dip (Machine)
2
AMRAP
-
5
V-Handle Tricep Pushdown (Cable)
3
7-9 reps
-
6
Overhead Tricep Extension (Cable)
1
1
9-11 reps
9-20 reps
-
-
7
Chest Fly (Cable)
2
12-15 reps
-
8
Tricep Extension (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3+ reps
-
2
Chest Fly (Cable)
2
11-14 reps
-
3
Bench Press (Smith Machine)
2
5-9 reps
-
4
Seated Dip (Machine)
2
AMRAP
-
5
V-Handle Tricep Pushdown (Cable)
3
7-9 reps
-
6
Overhead Tricep Extension (Cable)
1
1
9-11 reps
9-20 reps
-
-
7
Chest Fly (Cable)
2
12-15 reps
-
8
Tricep Extension (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3+ reps
-
2
Chest Fly (Cable)
2
11-14 reps
-
3
Bench Press (Smith Machine)
2
5-9 reps
-
4
Seated Dip (Machine)
2
AMRAP
-
5
V-Handle Tricep Pushdown (Cable)
3
7-9 reps
-
6
Overhead Tricep Extension (Cable)
1
1
9-11 reps
9-20 reps
-
-
7
Chest Fly (Cable)
2
12-15 reps
-
8
Tricep Extension (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3+ reps
-
2
Chest Fly (Cable)
2
11-14 reps
-
3
Bench Press (Smith Machine)
2
5-9 reps
-
4
Seated Dip (Machine)
2
AMRAP
-
5
V-Handle Tricep Pushdown (Cable)
3
7-9 reps
-
6
Overhead Tricep Extension (Cable)
1
1
9-11 reps
9-20 reps
-
-
7
Chest Fly (Cable)
2
12-15 reps
-
8
Tricep Extension (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3+ reps
-
2
Chest Fly (Cable)
2
11-14 reps
-
3
Bench Press (Smith Machine)
2
5-9 reps
-
4
Seated Dip (Machine)
2
AMRAP
-
5
V-Handle Tricep Pushdown (Cable)
3
7-9 reps
-
6
Overhead Tricep Extension (Cable)
1
1
9-11 reps
9-20 reps
-
-
7
Chest Fly (Cable)
2
12-15 reps
-
8
Tricep Extension (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
3+ reps
-
2
Chest Fly (Cable)
2
11-14 reps
-
3
Bench Press (Smith Machine)
2
5-9 reps
-
4
Seated Dip (Machine)
2
AMRAP
-
5
V-Handle Tricep Pushdown (Cable)
3
7-9 reps
-
6
Overhead Tricep Extension (Cable)
1
1
9-11 reps
9-20 reps
-
-
7
Chest Fly (Cable)
2
12-15 reps
-
8
Tricep Extension (Cable)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-9 reps
-
2
Seated Row (Cable)
3
7-11 reps
-
3
Standing Pullover (Cable)
3
11-14 reps
-
4
Bent Over Row (Dumbbell)
2
12-15 reps
-
5
Shrug (Dumbbell)
2
AMRAP
-
6
Single Arm High Row (Cable)
2
22 reps
-
7
Neck Flexion
3
12-15 reps
-
8
Hanging Toes To Bar
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-9 reps
-
2
Seated Row (Cable)
3
7-11 reps
-
3
Standing Pullover (Cable)
3
11-14 reps
-
4
Bent Over Row (Dumbbell)
2
12-15 reps
-
5
Shrug (Dumbbell)
2
AMRAP
-
6
Single Arm High Row (Cable)
2
22 reps
-
7
Neck Flexion
3
12-15 reps
-
8
Hanging Toes To Bar
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-9 reps
-
2
Seated Row (Cable)
3
7-11 reps
-
3
Standing Pullover (Cable)
3
11-14 reps
-
4
Bent Over Row (Dumbbell)
2
12-15 reps
-
5
Shrug (Dumbbell)
2
AMRAP
-
6
Single Arm High Row (Cable)
2
22 reps
-
7
Neck Flexion
3
12-15 reps
-
8
Hanging Toes To Bar
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-9 reps
-
2
Seated Row (Cable)
3
7-11 reps
-
3
Standing Pullover (Cable)
3
11-14 reps
-
4
Bent Over Row (Dumbbell)
2
12-15 reps
-
5
Shrug (Dumbbell)
2
AMRAP
-
6
Single Arm High Row (Cable)
2
22 reps
-
7
Neck Flexion
3
12-15 reps
-
8
Hanging Toes To Bar
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-9 reps
-
2
Seated Row (Cable)
3
7-11 reps
-
3
Standing Pullover (Cable)
3
11-14 reps
-
4
Bent Over Row (Dumbbell)
2
12-15 reps
-
5
Shrug (Dumbbell)
2
AMRAP
-
6
Single Arm High Row (Cable)
2
22 reps
-
7
Neck Flexion
3
12-15 reps
-
8
Hanging Toes To Bar
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-9 reps
-
2
Seated Row (Cable)
3
7-11 reps
-
3
Standing Pullover (Cable)
3
11-14 reps
-
4
Bent Over Row (Dumbbell)
2
12-15 reps
-
5
Shrug (Dumbbell)
2
AMRAP
-
6
Single Arm High Row (Cable)
2
22 reps
-
7
Neck Flexion
3
12-15 reps
-
8
Hanging Toes To Bar
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
7-9 reps
-
2
Bayesian Curl
4
9-12 reps
-
3
21s (EZ Bar)
3
15-20 reps
-
4
Rear Delt Row
3
15 reps
-
5
Lateral Raise (Cable)
3
9-15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
4-6 reps
-
7
Lying Side Lateral Raise
3
10 reps
-
8
Shoulder 21s
3
7-9 reps
-
9
Face Pull
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
7-9 reps
-
2
Bayesian Curl
4
9-12 reps
-
3
21s (EZ Bar)
3
15-20 reps
-
4
Rear Delt Row
3
15 reps
-
5
Lateral Raise (Cable)
3
9-15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
4-6 reps
-
7
Lying Side Lateral Raise
3
10 reps
-
8
Shoulder 21s
3
7-9 reps
-
9
Face Pull
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
7-9 reps
-
2
Bayesian Curl
4
9-12 reps
-
3
21s (EZ Bar)
3
15-20 reps
-
4
Rear Delt Row
3
15 reps
-
5
Lateral Raise (Cable)
3
9-15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
4-6 reps
-
7
Lying Side Lateral Raise
3
10 reps
-
8
Shoulder 21s
3
7-9 reps
-
9
Face Pull
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
7-9 reps
-
2
Bayesian Curl
4
9-12 reps
-
3
21s (EZ Bar)
3
15-20 reps
-
4
Rear Delt Row
3
15 reps
-
5
Lateral Raise (Cable)
3
9-15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
4-6 reps
-
7
Lying Side Lateral Raise
3
10 reps
-
8
Shoulder 21s
3
7-9 reps
-
9
Face Pull
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
7-9 reps
-
2
Bayesian Curl
4
9-12 reps
-
3
21s (EZ Bar)
3
15-20 reps
-
4
Rear Delt Row
3
15 reps
-
5
Lateral Raise (Cable)
3
9-15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
4-6 reps
-
7
Lying Side Lateral Raise
3
10 reps
-
8
Shoulder 21s
3
7-9 reps
-
9
Face Pull
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
7-9 reps
-
2
Bayesian Curl
4
9-12 reps
-
3
21s (EZ Bar)
3
15-20 reps
-
4
Rear Delt Row
3
15 reps
-
5
Lateral Raise (Cable)
3
9-15 reps
-
6
Seated Shoulder Press (Dumbbell)
3
4-6 reps
-
7
Lying Side Lateral Raise
3
10 reps
-
8
Shoulder 21s
3
7-9 reps
-
9
Face Pull
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-6 reps
-
2
Chest Press (Machine)
2
11-13 reps
-
3
Chest Fly (Cable)
1
1
9-11 reps
12-15 reps
-
-
4
Seated Dip (Machine)
2
15-20 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Tricep Kickback
3
14-17 reps
-
7
Dips Between Chairs
1
AMRAP
-
8
Decline Crunch
3
15 reps
-
9
Bent Leg Raise
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-6 reps
-
2
Chest Press (Machine)
2
11-13 reps
-
3
Chest Fly (Cable)
1
1
9-11 reps
12-15 reps
-
-
4
Seated Dip (Machine)
2
15-20 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Tricep Kickback
3
14-17 reps
-
7
Dips Between Chairs
1
AMRAP
-
8
Decline Crunch
3
15 reps
-
9
Bent Leg Raise
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-6 reps
-
2
Chest Press (Machine)
2
11-13 reps
-
3
Chest Fly (Cable)
1
1
9-11 reps
12-15 reps
-
-
4
Seated Dip (Machine)
2
15-20 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Tricep Kickback
3
14-17 reps
-
7
Dips Between Chairs
1
AMRAP
-
8
Decline Crunch
3
15 reps
-
9
Bent Leg Raise
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-6 reps
-
2
Chest Press (Machine)
2
11-13 reps
-
3
Chest Fly (Cable)
1
1
9-11 reps
12-15 reps
-
-
4
Seated Dip (Machine)
2
15-20 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Tricep Kickback
3
14-17 reps
-
7
Dips Between Chairs
1
AMRAP
-
8
Decline Crunch
3
15 reps
-
9
Bent Leg Raise
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-6 reps
-
2
Chest Press (Machine)
2
11-13 reps
-
3
Chest Fly (Cable)
1
1
9-11 reps
12-15 reps
-
-
4
Seated Dip (Machine)
2
15-20 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Tricep Kickback
3
14-17 reps
-
7
Dips Between Chairs
1
AMRAP
-
8
Decline Crunch
3
15 reps
-
9
Bent Leg Raise
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
4-6 reps
-
2
Chest Press (Machine)
2
11-13 reps
-
3
Chest Fly (Cable)
1
1
9-11 reps
12-15 reps
-
-
4
Seated Dip (Machine)
2
15-20 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Tricep Kickback
3
14-17 reps
-
7
Dips Between Chairs
1
AMRAP
-
8
Decline Crunch
3
15 reps
-
9
Bent Leg Raise
3
10-15 reps
-
Week 1
1 / 6 Weeks
Day 1
1
Lat Pulldown (Neutral Grip)2 Sets
5-8 Reps
-
2
Single Arm Row (Cable)3 Sets
8-11 Reps
-
3
Pendlay Row3 Sets
5-7 Reps
-
4
Underhand Lat Pulldown2 Sets
6-9 Reps
-
5
Wide Grip Lat Pulldown2 Sets
8-12 Reps
-
6
Chest Supported Row (Dumbbell)3 Sets
7-11 Reps
-
7
Lying Rear Lateral Raise3 Sets
8-13 Reps
-
8
Hyperextension3 Sets
9-13 Reps
-
9
Shrug (Dumbbell)4 Sets
AMRAP
-
10
Neck Curl4 Sets
AMRAP
-
Day 3
1
Incline Bench Press (Barbell)1 Set
3+ Reps
-
2
Chest Fly (Cable)2 Sets
11-14 Reps
-
3
Bench Press (Smith Machine)2 Sets
5-9 Reps
-
4
Seated Dip (Machine)2 Sets
AMRAP
-
5
V-Handle Tricep Pushdown (Cable)3 Sets
7-9 Reps
-
6
Overhead Tricep Extension (Cable)1 Set
1 Set
9-11 Reps
9-20 Reps
-
-
7
Chest Fly (Cable)2 Sets
12-15 Reps
-
8
Tricep Extension (Cable)2 Sets
12-15 Reps
-
Day 4
1
T-Bar Row3 Sets
6-9 Reps
-
2
Seated Row (Cable)3 Sets
7-11 Reps
-
3
Standing Pullover (Cable)3 Sets
11-14 Reps
-
4
Bent Over Row (Dumbbell)2 Sets
12-15 Reps
-
5
Shrug (Dumbbell)2 Sets
AMRAP
-
6
Single Arm High Row (Cable)2 Sets
22 Reps
-
7
Neck Flexion3 Sets
12-15 Reps
-
8
Hanging Toes To Bar3 Sets
AMRAP
-
Day 5
1
Bicep Curl (Dumbbell)2 Sets
7-9 Reps
-
2
Bayesian Curl4 Sets
9-12 Reps
-
3
21s (EZ Bar)3 Sets
15-20 Reps
-
4
Rear Delt Row3 Sets
15 Reps
-
5
Lateral Raise (Cable)3 Sets
9-15 Reps
-
6
Seated Shoulder Press (Dumbbell)3 Sets
4-6 Reps
-
7
Lying Side Lateral Raise3 Sets
10 Reps
-
8
Shoulder 21s3 Sets
7-9 Reps
-
9
Face Pull3 Sets
15 Reps
-
Day 6
1
Incline Bench Press (Smith Machine)3 Sets
4-6 Reps
-
2
Chest Press (Machine)2 Sets
11-13 Reps
-
3
Chest Fly (Cable)1 Set
1 Set
9-11 Reps
12-15 Reps
-
-
4
Seated Dip (Machine)2 Sets
15-20 Reps
-
5
Overhead Tricep Extension (Cable)3 Sets
10 Reps
-
6
Tricep Kickback3 Sets
14-17 Reps
-
7
Dips Between Chairs1 Set
AMRAP
-
8
Decline Crunch3 Sets
15 Reps
-
9
Bent Leg Raise3 Sets
10-15 Reps
-
Day 2
1
Bicep Curl (Cable)2 Sets
6-10 Reps
-
2
Incline Curl (Dumbbell)4 Sets
8-12 Reps
-
3
Reverse Bicep Curl (Dumbbell)3 Sets
15-20 Reps
-
4
Reverse Pec Deck3 Sets
6-9 Reps
-
5
Rear Delt Fly (Dumbbell)3 Sets
15 Reps
-
6
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
-
7
Seated Military Press (Smith Machine)3 Sets
7-9 Reps
-
8
Front Raise3 Sets
8-11 Reps
-
9
Upright Row (Cable)2 Sets
12-15 Reps
-
10
Lateral Raise (Machine)2 Sets
15-20 Reps
-