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Errrabb

by Souhail
3 athletes joined

Program Description

wotigigig

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 04, 2024 07:54
  • Last Edited
    Jun 07, 2024 09:26
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Squat (Barbell)
3
6-10 reps
-
3A
Leg Extension
3
6-8 reps
RPE 10
3B
Sissy Squat
3
10+ reps
RPE 10
4
Stiff Leg Deadlift
3
6-8 reps
-
5
Lying Leg Curl
3
6-8 reps
-
6
Standing Calf Raise
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
3A
Leg Extension
3
6-8 reps
RPE 10
3B
Sissy Squat
3
10+ reps
RPE 10
4
Stiff Leg Deadlift
3
6-8 reps
-
5
Lying Leg Curl
3
6-8 reps
-
6
Standing Calf Raise
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
3A
Leg Extension
3
6-8 reps
RPE 10
3B
Sissy Squat
3
10+ reps
RPE 10
4
Stiff Leg Deadlift
3
6-8 reps
-
5
Lying Leg Curl
3
6-8 reps
-
6
Standing Calf Raise
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
3A
Leg Extension
3
6-8 reps
RPE 10
3B
Sissy Squat
3
10+ reps
RPE 10
4
Stiff Leg Deadlift
3
6-8 reps
-
5
Lying Leg Curl
3
6-8 reps
-
6
Standing Calf Raise
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
3A
Leg Extension
3
6-8 reps
RPE 10
3B
Sissy Squat
3
10+ reps
RPE 10
4
Stiff Leg Deadlift
3
6-8 reps
-
5
Lying Leg Curl
3
6-8 reps
-
6
Standing Calf Raise
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
3A
Leg Extension
3
6-8 reps
RPE 10
3B
Sissy Squat
3
10+ reps
RPE 10
4
Stiff Leg Deadlift
3
6-8 reps
-
5
Lying Leg Curl
3
6-8 reps
-
6
Standing Calf Raise
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
3A
Leg Extension
3
6-8 reps
RPE 10
3B
Sissy Squat
3
10+ reps
RPE 10
4
Stiff Leg Deadlift
3
6-8 reps
-
5
Lying Leg Curl
3
6-8 reps
-
6
Standing Calf Raise
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
3A
Leg Extension
3
6-8 reps
RPE 10
3B
Sissy Squat
3
10+ reps
RPE 10
4
Stiff Leg Deadlift
3
6-8 reps
-
5
Lying Leg Curl
3
6-8 reps
-
6
Standing Calf Raise
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
3A
Leg Extension
3
6-8 reps
RPE 10
3B
Sissy Squat
3
10+ reps
RPE 10
4
Stiff Leg Deadlift
3
6-8 reps
-
5
Lying Leg Curl
3
6-8 reps
-
6
Standing Calf Raise
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
3A
Leg Extension
3
6-8 reps
RPE 10
3B
Sissy Squat
3
10+ reps
RPE 10
4
Stiff Leg Deadlift
3
6-8 reps
-
5
Lying Leg Curl
3
6-8 reps
-
6
Standing Calf Raise
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
3A
Leg Extension
3
6-8 reps
RPE 10
3B
Sissy Squat
3
10+ reps
RPE 10
4
Stiff Leg Deadlift
3
6-8 reps
-
5
Lying Leg Curl
3
6-8 reps
-
6
Standing Calf Raise
4
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
3A
Leg Extension
3
6-8 reps
RPE 10
3B
Sissy Squat
3
10+ reps
RPE 10
4
Stiff Leg Deadlift
3
6-8 reps
-
5
Lying Leg Curl
3
6-8 reps
-
6
Standing Calf Raise
4
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
7-10 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 10
5
Tricep Extension (Cable)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
7-10 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 10
5
Tricep Extension (Cable)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
7-10 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 10
5
Tricep Extension (Cable)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
7-10 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 10
5
Tricep Extension (Cable)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
7-10 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 10
5
Tricep Extension (Cable)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
7-10 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 10
5
Tricep Extension (Cable)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
7-10 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 10
5
Tricep Extension (Cable)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
7-10 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 10
5
Tricep Extension (Cable)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
7-10 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 10
5
Tricep Extension (Cable)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
7-10 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 10
5
Tricep Extension (Cable)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
7-10 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 10
5
Tricep Extension (Cable)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
7-10 reps
-
2
Chest Fly (Cable)
3
8-12 reps
-
3
Dip (Bodyweight)
3
8-12 reps
-
4
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 10
5
Tricep Extension (Cable)
2
8-12 reps
-
6
Tricep Rope Push Down (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
7-10 reps
-
1B
Shrug (Dumbbell)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
7-10 reps
-
3
Seated Row (Cable)
3
7-10 reps
-
4
Single Arm Row (Dumbbell)
3
7-10 reps
-
5
Hammer Curl
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
7-10 reps
-
1B
Shrug (Dumbbell)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
7-10 reps
-
3
Seated Row (Cable)
3
7-10 reps
-
4
Single Arm Row (Dumbbell)
3
7-10 reps
-
5
Hammer Curl
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
7-10 reps
-
1B
Shrug (Dumbbell)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
7-10 reps
-
3
Seated Row (Cable)
3
7-10 reps
-
4
Single Arm Row (Dumbbell)
3
7-10 reps
-
5
Hammer Curl
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
7-10 reps
-
1B
Shrug (Dumbbell)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
7-10 reps
-
3
Seated Row (Cable)
3
7-10 reps
-
4
Single Arm Row (Dumbbell)
3
7-10 reps
-
5
Hammer Curl
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
7-10 reps
-
1B
Shrug (Dumbbell)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
7-10 reps
-
3
Seated Row (Cable)
3
7-10 reps
-
4
Single Arm Row (Dumbbell)
3
7-10 reps
-
5
Hammer Curl
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
7-10 reps
-
1B
Shrug (Dumbbell)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
7-10 reps
-
3
Seated Row (Cable)
3
7-10 reps
-
4
Single Arm Row (Dumbbell)
3
7-10 reps
-
5
Hammer Curl
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
7-10 reps
-
1B
Shrug (Dumbbell)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
7-10 reps
-
3
Seated Row (Cable)
3
7-10 reps
-
4
Single Arm Row (Dumbbell)
3
7-10 reps
-
5
Hammer Curl
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
7-10 reps
-
1B
Shrug (Dumbbell)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
7-10 reps
-
3
Seated Row (Cable)
3
7-10 reps
-
4
Single Arm Row (Dumbbell)
3
7-10 reps
-
5
Hammer Curl
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
7-10 reps
-
1B
Shrug (Dumbbell)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
7-10 reps
-
3
Seated Row (Cable)
3
7-10 reps
-
4
Single Arm Row (Dumbbell)
3
7-10 reps
-
5
Hammer Curl
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
7-10 reps
-
1B
Shrug (Dumbbell)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
7-10 reps
-
3
Seated Row (Cable)
3
7-10 reps
-
4
Single Arm Row (Dumbbell)
3
7-10 reps
-
5
Hammer Curl
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
7-10 reps
-
1B
Shrug (Dumbbell)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
7-10 reps
-
3
Seated Row (Cable)
3
7-10 reps
-
4
Single Arm Row (Dumbbell)
3
7-10 reps
-
5
Hammer Curl
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
T-Bar Row
3
7-10 reps
-
1B
Shrug (Dumbbell)
3
10 reps
-
2
Wide Grip Lat Pulldown
3
7-10 reps
-
3
Seated Row (Cable)
3
7-10 reps
-
4
Single Arm Row (Dumbbell)
3
7-10 reps
-
5
Hammer Curl
3
10 reps
-
6
Bicep Curl (Barbell)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
10 reps
-
1B
One Arm Lateral Raise (Cable)
3
10 reps
-
2
Rear Delt Row
3
10 reps
-
3
Shrug (Dumbbell)
4
7-10 reps
-
4
Wrist Curls
3
12 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
6
Abs Crunch (Weighted)
1
12 reps
-
7
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
10 reps
-
1B
One Arm Lateral Raise (Cable)
3
10 reps
-
2
Rear Delt Row
3
10 reps
-
3
Shrug (Dumbbell)
4
7-10 reps
-
4
Wrist Curls
3
12 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
6
Abs Crunch (Weighted)
1
12 reps
-
7
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
10 reps
-
1B
One Arm Lateral Raise (Cable)
3
10 reps
-
2
Rear Delt Row
3
10 reps
-
3
Shrug (Dumbbell)
4
7-10 reps
-
4
Wrist Curls
3
12 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
6
Abs Crunch (Weighted)
1
12 reps
-
7
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
10 reps
-
1B
One Arm Lateral Raise (Cable)
3
10 reps
-
2
Rear Delt Row
3
10 reps
-
3
Shrug (Dumbbell)
4
7-10 reps
-
4
Wrist Curls
3
12 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
6
Abs Crunch (Weighted)
1
12 reps
-
7
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
10 reps
-
1B
One Arm Lateral Raise (Cable)
3
10 reps
-
2
Rear Delt Row
3
10 reps
-
3
Shrug (Dumbbell)
4
7-10 reps
-
4
Wrist Curls
3
12 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
6
Abs Crunch (Weighted)
1
12 reps
-
7
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
10 reps
-
1B
One Arm Lateral Raise (Cable)
3
10 reps
-
2
Rear Delt Row
3
10 reps
-
3
Shrug (Dumbbell)
4
7-10 reps
-
4
Wrist Curls
3
12 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
6
Abs Crunch (Weighted)
1
12 reps
-
7
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
10 reps
-
1B
One Arm Lateral Raise (Cable)
3
10 reps
-
2
Rear Delt Row
3
10 reps
-
3
Shrug (Dumbbell)
4
7-10 reps
-
4
Wrist Curls
3
12 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
6
Abs Crunch (Weighted)
1
12 reps
-
7
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
10 reps
-
1B
One Arm Lateral Raise (Cable)
3
10 reps
-
2
Rear Delt Row
3
10 reps
-
3
Shrug (Dumbbell)
4
7-10 reps
-
4
Wrist Curls
3
12 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
6
Abs Crunch (Weighted)
1
12 reps
-
7
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
10 reps
-
1B
One Arm Lateral Raise (Cable)
3
10 reps
-
2
Rear Delt Row
3
10 reps
-
3
Shrug (Dumbbell)
4
7-10 reps
-
4
Wrist Curls
3
12 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
6
Abs Crunch (Weighted)
1
12 reps
-
7
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
10 reps
-
1B
One Arm Lateral Raise (Cable)
3
10 reps
-
2
Rear Delt Row
3
10 reps
-
3
Shrug (Dumbbell)
4
7-10 reps
-
4
Wrist Curls
3
12 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
6
Abs Crunch (Weighted)
1
12 reps
-
7
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
10 reps
-
1B
One Arm Lateral Raise (Cable)
3
10 reps
-
2
Rear Delt Row
3
10 reps
-
3
Shrug (Dumbbell)
4
7-10 reps
-
4
Wrist Curls
3
12 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
6
Abs Crunch (Weighted)
1
12 reps
-
7
Plank
1
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
3
10 reps
-
1B
One Arm Lateral Raise (Cable)
3
10 reps
-
2
Rear Delt Row
3
10 reps
-
3
Shrug (Dumbbell)
4
7-10 reps
-
4
Wrist Curls
3
12 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
-
6
Abs Crunch (Weighted)
1
12 reps
-
7
Plank
1
1 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
6-10 Reps
-
3A
Leg Extension
3 Sets
6-8 Reps
@10
3B
Sissy Squat
3 Sets
10+ Reps
@10
4
Stiff Leg Deadlift
3 Sets
6-8 Reps
-
5
Lying Leg Curl
3 Sets
6-8 Reps
-
6
Standing Calf Raise
4 Sets
6-8 Reps
-
Day 2
1
Bench Press (Dumbbell)
3 Sets
7-10 Reps
-
2
Chest Fly (Cable)
3 Sets
8-12 Reps
-
3
Dip (Bodyweight)
3 Sets
8-12 Reps
-
4
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
@10
5
Tricep Extension (Cable)
2 Sets
8-12 Reps
-
6
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
-
Day 4
1A
Lateral Raise (Cable)
3 Sets
10 Reps
-
1B
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
-
2
Rear Delt Row
3 Sets
10 Reps
-
3
Shrug (Dumbbell)
4 Sets
7-10 Reps
-
4
Wrist Curls
3 Sets
12 Reps
-
5
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
-
6
Abs Crunch (Weighted)
1 Set
12 Reps
-
7
Plank
1 Set
1 mins
-
Day 3
1A
T-Bar Row
3 Sets
7-10 Reps
-
1B
Shrug (Dumbbell)
3 Sets
10 Reps
-
2
Wide Grip Lat Pulldown
3 Sets
7-10 Reps
-
3
Seated Row (Cable)
3 Sets
7-10 Reps
-
4
Single Arm Row (Dumbbell)
3 Sets
7-10 Reps
-
5
Hammer Curl
3 Sets
10 Reps
-
6
Bicep Curl (Barbell)
3 Sets
10 Reps
-
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
-