Program Description
Intermediate 30-Minute Bodybuilding Program This program alternates between upper- and lower-body sessions to balance volume and recovery while targeting all major muscle groups. The sixth day combines shoulders, traps, and arms for a focused hypertrophy session. It is designed for lifters who want to maximize results in a short time with efficient, targeted exercises. Program Details • Duration: 30 minutes per session • Frequency: 6 days a week • Split: Alternating Upper/Lower with a dedicated Shoulder/Trap/Arm day • Goal: Build muscle, enhance definition, and maintain consistency This alternating structure ensures you target all major muscle groups with enough variety and high intensity while keeping sessions brief and efficient. Modify volume as needed.
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout30 minutes
- CreatedNov 29, 2024 11:10
- Last EditedJan 09, 2025 08:35
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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
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-6 reps
8-12 reps
RPE 8
RPE 9
2
T-Bar Row
1
1
1
6-8 reps
8-12 reps
8-12 reps
RPE 9
RPE 9
RPE 10
3A
Standing Calf Raise
3
8-15 reps
RPE 10
3B
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-6 reps
8-12 reps
RPE 8
RPE 9
2
T-Bar Row
1
1
1
6-8 reps
8-12 reps
8-12 reps
RPE 9
RPE 9
RPE 10
3A
Standing Calf Raise
3
8-15 reps
RPE 10
3B
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-6 reps
8-12 reps
RPE 8
RPE 9
2
T-Bar Row
1
1
1
6-8 reps
8-12 reps
8-12 reps
RPE 9
RPE 9
RPE 10
3A
Standing Calf Raise
3
8-15 reps
RPE 10
3B
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-6 reps
8-12 reps
RPE 8
RPE 9
2
T-Bar Row
1
1
1
6-8 reps
8-12 reps
8-12 reps
RPE 9
RPE 9
RPE 10
3A
Standing Calf Raise
3
8-15 reps
RPE 10
3B
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-6 reps
8-12 reps
RPE 8
RPE 9
2
T-Bar Row
1
1
1
6-8 reps
8-12 reps
8-12 reps
RPE 9
RPE 9
RPE 10
3A
Standing Calf Raise
3
8-15 reps
RPE 10
3B
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-6 reps
8-12 reps
RPE 8
RPE 9
2
T-Bar Row
1
1
1
6-8 reps
8-12 reps
8-12 reps
RPE 9
RPE 9
RPE 10
3A
Standing Calf Raise
3
8-15 reps
RPE 10
3B
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-6 reps
8-12 reps
RPE 8
RPE 9
2
T-Bar Row
1
1
1
6-8 reps
8-12 reps
8-12 reps
RPE 9
RPE 9
RPE 10
3A
Standing Calf Raise
3
8-15 reps
RPE 10
3B
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-6 reps
8-12 reps
RPE 8
RPE 9
2
T-Bar Row
1
1
1
6-8 reps
8-12 reps
8-12 reps
RPE 9
RPE 9
RPE 10
3A
Standing Calf Raise
3
8-15 reps
RPE 10
3B
Bicep Curl (EZ Bar)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
8-12 reps
12-15 reps
RPE 9
RPE 10
2
Squat (Smith Machine)
1
2
6-8 reps
8-12 reps
RPE 8
RPE 9
3
Lateral Raise (Cable)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
8-12 reps
12-15 reps
RPE 9
RPE 10
2
Squat (Smith Machine)
1
2
6-8 reps
8-12 reps
RPE 8
RPE 9
3
Lateral Raise (Cable)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
8-12 reps
12-15 reps
RPE 9
RPE 10
2
Squat (Smith Machine)
1
2
6-8 reps
8-12 reps
RPE 8
RPE 9
3
Lateral Raise (Cable)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
8-12 reps
12-15 reps
RPE 9
RPE 10
2
Squat (Smith Machine)
1
2
6-8 reps
8-12 reps
RPE 8
RPE 9
3
Lateral Raise (Cable)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
8-12 reps
12-15 reps
RPE 9
RPE 10
2
Squat (Smith Machine)
1
2
6-8 reps
8-12 reps
RPE 8
RPE 9
3
Lateral Raise (Cable)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
8-12 reps
12-15 reps
RPE 9
RPE 10
2
Squat (Smith Machine)
1
2
6-8 reps
8-12 reps
RPE 8
RPE 9
3
Lateral Raise (Cable)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
8-12 reps
12-15 reps
RPE 9
RPE 10
2
Squat (Smith Machine)
1
2
6-8 reps
8-12 reps
RPE 8
RPE 9
3
Lateral Raise (Cable)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
8-12 reps
12-15 reps
RPE 9
RPE 10
2
Squat (Smith Machine)
1
2
6-8 reps
8-12 reps
RPE 8
RPE 9
3
Lateral Raise (Cable)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
8-12 reps
8-12 reps
RPE 9
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
8-12 reps
8-12 reps
RPE 9
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
8-12 reps
8-12 reps
RPE 9
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
8-12 reps
8-12 reps
RPE 9
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
8-12 reps
8-12 reps
RPE 9
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
8-12 reps
8-12 reps
RPE 9
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
8-12 reps
8-12 reps
RPE 9
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
8-12 reps
8-12 reps
RPE 9
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 9
RPE 10
3
Skull Crusher (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
2
Leg Extension
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
3A
Abs Crunch (Machine)
3
10-20 reps
RPE 9
3B
Calf Jumps
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
2
Leg Extension
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
3A
Abs Crunch (Machine)
3
10-20 reps
RPE 9
3B
Calf Jumps
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
2
Leg Extension
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
3A
Abs Crunch (Machine)
3
10-20 reps
RPE 9
3B
Calf Jumps
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
2
Leg Extension
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
3A
Abs Crunch (Machine)
3
10-20 reps
RPE 9
3B
Calf Jumps
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
2
Leg Extension
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
3A
Abs Crunch (Machine)
3
10-20 reps
RPE 9
3B
Calf Jumps
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
2
Leg Extension
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
3A
Abs Crunch (Machine)
3
10-20 reps
RPE 9
3B
Calf Jumps
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
2
Leg Extension
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
3A
Abs Crunch (Machine)
3
10-20 reps
RPE 9
3B
Calf Jumps
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 9
2
Leg Extension
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
3A
Abs Crunch (Machine)
3
10-20 reps
RPE 9
3B
Calf Jumps
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
6-10 reps
8-12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
10-15 reps
RPE 9
3
Lat Pulldown
1
2
6-10 reps
10-13 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
6-10 reps
8-12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
10-15 reps
RPE 9
3
Lat Pulldown
1
2
6-10 reps
10-13 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
6-10 reps
8-12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
10-15 reps
RPE 9
3
Lat Pulldown
1
2
6-10 reps
10-13 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
6-10 reps
8-12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
10-15 reps
RPE 9
3
Lat Pulldown
1
2
6-10 reps
10-13 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
6-10 reps
8-12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
10-15 reps
RPE 9
3
Lat Pulldown
1
2
6-10 reps
10-13 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
6-10 reps
8-12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
10-15 reps
RPE 9
3
Lat Pulldown
1
2
6-10 reps
10-13 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
6-10 reps
8-12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
10-15 reps
RPE 9
3
Lat Pulldown
1
2
6-10 reps
10-13 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
1
1
6-10 reps
8-12 reps
RPE 9
RPE 10
1B
Chest Supported Row (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Pec Deck (Machine)
2
10-15 reps
RPE 9
3
Lat Pulldown
1
2
6-10 reps
10-13 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Trap Bar)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2A
Incline Curl (Dumbbell)
1
2
8-12 reps
10-15 reps
RPE 9
RPE 10
2B
Tricep Extension (Cable)
1
2
8-12 reps
10-15 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Trap Bar)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2A
Incline Curl (Dumbbell)
1
2
8-12 reps
10-15 reps
RPE 9
RPE 10
2B
Tricep Extension (Cable)
1
2
8-12 reps
10-15 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Trap Bar)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2A
Incline Curl (Dumbbell)
1
2
8-12 reps
10-15 reps
RPE 9
RPE 10
2B
Tricep Extension (Cable)
1
2
8-12 reps
10-15 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Trap Bar)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2A
Incline Curl (Dumbbell)
1
2
8-12 reps
10-15 reps
RPE 9
RPE 10
2B
Tricep Extension (Cable)
1
2
8-12 reps
10-15 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Trap Bar)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2A
Incline Curl (Dumbbell)
1
2
8-12 reps
10-15 reps
RPE 9
RPE 10
2B
Tricep Extension (Cable)
1
2
8-12 reps
10-15 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Trap Bar)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2A
Incline Curl (Dumbbell)
1
2
8-12 reps
10-15 reps
RPE 9
RPE 10
2B
Tricep Extension (Cable)
1
2
8-12 reps
10-15 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Trap Bar)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2A
Incline Curl (Dumbbell)
1
2
8-12 reps
10-15 reps
RPE 9
RPE 10
2B
Tricep Extension (Cable)
1
2
8-12 reps
10-15 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shrug (Trap Bar)
1
2
10-12 reps
10-12 reps
RPE 9
RPE 10
2A
Incline Curl (Dumbbell)
1
2
8-12 reps
10-15 reps
RPE 9
RPE 10
2B
Tricep Extension (Cable)
1
2
8-12 reps
10-15 reps
RPE 9
RPE 10
3
Lateral Raise (Cable)
1
2
10-15 reps
10-15 reps
RPE 9
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)1 Set
2 Sets
4-6 Reps
8-12 Reps
@8
@9
2
T-Bar Row1 Set
1 Set
1 Set
6-8 Reps
8-12 Reps
8-12 Reps
@9
@9
@10
3A
Standing Calf Raise3 Sets
8-15 Reps
@10
3B
Bicep Curl (EZ Bar)2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 2
1
Leg Curl1 Set
2 Sets
8-12 Reps
12-15 Reps
@9
@10
2
Squat (Smith Machine)1 Set
2 Sets
6-8 Reps
8-12 Reps
@8
@9
3
Lateral Raise (Cable)1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@10
Day 3
1
Seated Shoulder Press (Dumbbell)1 Set
1 Set
1 Set
6-8 Reps
8-12 Reps
8-12 Reps
@9
@9
@10
2
Pull-Up (Weighted)1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@9
@10
3
Skull Crusher (Barbell)2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 4
1
Romanian Deadlift (Dumbbell)1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@9
2
Leg Extension1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@10
3A
Abs Crunch (Machine)3 Sets
10-20 Reps
@9
3B
Calf Jumps3 Sets
10-15 Reps
@10
Day 6
1
Shrug (Trap Bar)1 Set
2 Sets
10-12 Reps
10-12 Reps
@9
@10
2A
Incline Curl (Dumbbell)1 Set
2 Sets
8-12 Reps
10-15 Reps
@9
@10
2B
Tricep Extension (Cable)1 Set
2 Sets
8-12 Reps
10-15 Reps
@9
@10
3
Lateral Raise (Cable)1 Set
2 Sets
10-15 Reps
10-15 Reps
@9
@10
Day 5
1A
Incline Bench Press (Dumbbell)1 Set
1 Set
6-10 Reps
8-12 Reps
@9
@10
1B
Chest Supported Row (Dumbbell)1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@10
2
Pec Deck (Machine)2 Sets
10-15 Reps
@9
3
Lat Pulldown1 Set
2 Sets
6-10 Reps
10-13 Reps
@9
@10