logo
BoostcampPNG

Traditional with a hint of science

by Chase Jones

Program Description

Optimizing a 5 day split with super sets focusing on progressive overload and hypertrophy. This will help save time while also being able to be in the gym 5 days a week. Each day could be 30 minutes or a hour. Add abs and secondary exercises as you see fit. Compound movements are meant for lower reps with the heaviest weight you can do. Bring yourself to failure or within 2 reps of failure.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 19, 2024 01:43
  • Last Edited
    Feb 09, 2025 04:22
BlogBannerPC
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
BlogBannerPC
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 (Dumbbell)
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
-
3
Bench Press (Close Grip)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
5
Chest Fly (Machine)
3
6-10 reps
-
6
Lat Pulldown (Close Grip)
3
6-10 reps
-
7
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
8
Bicep Curl (Cable)
3
6-10 reps
-
9
Overhead Tricep Extension (Cable)
3
6-10 reps
-
10
Preacher Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
-
3
Bench Press (Close Grip)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
5
Chest Fly (Machine)
3
6-10 reps
-
6
Lat Pulldown (Close Grip)
3
6-10 reps
-
7
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
8
Bicep Curl (Cable)
3
6-10 reps
-
9
Overhead Tricep Extension (Cable)
3
6-10 reps
-
10
Preacher Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
-
3
Bench Press (Close Grip)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
5
Chest Fly (Machine)
3
6-10 reps
-
6
Lat Pulldown (Close Grip)
3
6-10 reps
-
7
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
8
Bicep Curl (Cable)
3
6-10 reps
-
9
Overhead Tricep Extension (Cable)
3
6-10 reps
-
10
Preacher Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
-
3
Bench Press (Close Grip)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
5
Chest Fly (Machine)
3
6-10 reps
-
6
Lat Pulldown (Close Grip)
3
6-10 reps
-
7
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
8
Bicep Curl (Cable)
3
6-10 reps
-
9
Overhead Tricep Extension (Cable)
3
6-10 reps
-
10
Preacher Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
-
3
Bench Press (Close Grip)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
5
Chest Fly (Machine)
3
6-10 reps
-
6
Lat Pulldown (Close Grip)
3
6-10 reps
-
7
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
8
Bicep Curl (Cable)
3
6-10 reps
-
9
Overhead Tricep Extension (Cable)
3
6-10 reps
-
10
Preacher Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
-
3
Bench Press (Close Grip)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
5
Chest Fly (Machine)
3
6-10 reps
-
6
Lat Pulldown (Close Grip)
3
6-10 reps
-
7
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
8
Bicep Curl (Cable)
3
6-10 reps
-
9
Overhead Tricep Extension (Cable)
3
6-10 reps
-
10
Preacher Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
-
3
Bench Press (Close Grip)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
5
Chest Fly (Machine)
3
6-10 reps
-
6
Lat Pulldown (Close Grip)
3
6-10 reps
-
7
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
8
Bicep Curl (Cable)
3
6-10 reps
-
9
Overhead Tricep Extension (Cable)
3
6-10 reps
-
10
Preacher Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
-
3
Bench Press (Close Grip)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
5
Chest Fly (Machine)
3
6-10 reps
-
6
Lat Pulldown (Close Grip)
3
6-10 reps
-
7
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
8
Bicep Curl (Cable)
3
6-10 reps
-
9
Overhead Tricep Extension (Cable)
3
6-10 reps
-
10
Preacher Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
-
3
Bench Press (Close Grip)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
5
Chest Fly (Machine)
3
6-10 reps
-
6
Lat Pulldown (Close Grip)
3
6-10 reps
-
7
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
8
Bicep Curl (Cable)
3
6-10 reps
-
9
Overhead Tricep Extension (Cable)
3
6-10 reps
-
10
Preacher Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
-
3
Bench Press (Close Grip)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
5
Chest Fly (Machine)
3
6-10 reps
-
6
Lat Pulldown (Close Grip)
3
6-10 reps
-
7
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
8
Bicep Curl (Cable)
3
6-10 reps
-
9
Overhead Tricep Extension (Cable)
3
6-10 reps
-
10
Preacher Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
-
3
Bench Press (Close Grip)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
5
Chest Fly (Machine)
3
6-10 reps
-
6
Lat Pulldown (Close Grip)
3
6-10 reps
-
7
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
8
Bicep Curl (Cable)
3
6-10 reps
-
9
Overhead Tricep Extension (Cable)
3
6-10 reps
-
10
Preacher Curl (Dumbbell)
3
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
-
3
Bench Press (Close Grip)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
5
Chest Fly (Machine)
3
6-10 reps
-
6
Lat Pulldown (Close Grip)
3
6-10 reps
-
7
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
8
Bicep Curl (Cable)
3
6-10 reps
-
9
Overhead Tricep Extension (Cable)
3
6-10 reps
-
10
Preacher Curl (Dumbbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Single Leg Press
4
6-10 reps
-
4
Hamstring Curl
3
6-10 reps
-
5
Leg Extension
3
6-10 reps
-
6
Seated Calf Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Single Leg Press
4
6-10 reps
-
4
Hamstring Curl
3
6-10 reps
-
5
Leg Extension
3
6-10 reps
-
6
Seated Calf Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Single Leg Press
4
6-10 reps
-
4
Hamstring Curl
3
6-10 reps
-
5
Leg Extension
3
6-10 reps
-
6
Seated Calf Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Single Leg Press
4
6-10 reps
-
4
Hamstring Curl
3
6-10 reps
-
5
Leg Extension
3
6-10 reps
-
6
Seated Calf Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Single Leg Press
4
6-10 reps
-
4
Hamstring Curl
3
6-10 reps
-
5
Leg Extension
3
6-10 reps
-
6
Seated Calf Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Single Leg Press
4
6-10 reps
-
4
Hamstring Curl
3
6-10 reps
-
5
Leg Extension
3
6-10 reps
-
6
Seated Calf Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Single Leg Press
4
6-10 reps
-
4
Hamstring Curl
3
6-10 reps
-
5
Leg Extension
3
6-10 reps
-
6
Seated Calf Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Single Leg Press
4
6-10 reps
-
4
Hamstring Curl
3
6-10 reps
-
5
Leg Extension
3
6-10 reps
-
6
Seated Calf Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Single Leg Press
4
6-10 reps
-
4
Hamstring Curl
3
6-10 reps
-
5
Leg Extension
3
6-10 reps
-
6
Seated Calf Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Single Leg Press
4
6-10 reps
-
4
Hamstring Curl
3
6-10 reps
-
5
Leg Extension
3
6-10 reps
-
6
Seated Calf Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Single Leg Press
4
6-10 reps
-
4
Hamstring Curl
3
6-10 reps
-
5
Leg Extension
3
6-10 reps
-
6
Seated Calf Raise
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-10 reps
-
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
3
Single Leg Press
4
6-10 reps
-
4
Hamstring Curl
3
6-10 reps
-
5
Leg Extension
3
6-10 reps
-
6
Seated Calf Raise
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6
Concentration Curl
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
9
21s (EZ Bar)
3
21 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6
Concentration Curl
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
9
21s (EZ Bar)
3
21 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6
Concentration Curl
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
9
21s (EZ Bar)
3
21 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6
Concentration Curl
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
9
21s (EZ Bar)
3
21 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6
Concentration Curl
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
9
21s (EZ Bar)
3
21 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6
Concentration Curl
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
9
21s (EZ Bar)
3
21 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6
Concentration Curl
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
9
21s (EZ Bar)
3
21 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6
Concentration Curl
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
9
21s (EZ Bar)
3
21 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6
Concentration Curl
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
9
21s (EZ Bar)
3
21 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6
Concentration Curl
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
9
21s (EZ Bar)
3
21 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6
Concentration Curl
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
9
21s (EZ Bar)
3
21 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6
Concentration Curl
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
9
21s (EZ Bar)
3
21 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Shrug (Dumbbell)
3
6-10 reps
-
5
Chest Fly (Machine)
3
6-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Shrug (Dumbbell)
3
6-10 reps
-
5
Chest Fly (Machine)
3
6-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Shrug (Dumbbell)
3
6-10 reps
-
5
Chest Fly (Machine)
3
6-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Shrug (Dumbbell)
3
6-10 reps
-
5
Chest Fly (Machine)
3
6-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Shrug (Dumbbell)
3
6-10 reps
-
5
Chest Fly (Machine)
3
6-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Shrug (Dumbbell)
3
6-10 reps
-
5
Chest Fly (Machine)
3
6-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Shrug (Dumbbell)
3
6-10 reps
-
5
Chest Fly (Machine)
3
6-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Shrug (Dumbbell)
3
6-10 reps
-
5
Chest Fly (Machine)
3
6-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Shrug (Dumbbell)
3
6-10 reps
-
5
Chest Fly (Machine)
3
6-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Shrug (Dumbbell)
3
6-10 reps
-
5
Chest Fly (Machine)
3
6-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Shrug (Dumbbell)
3
6-10 reps
-
5
Chest Fly (Machine)
3
6-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
6-10 reps
-
4
Shrug (Dumbbell)
3
6-10 reps
-
5
Chest Fly (Machine)
3
6-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Lat Pulldown (Close Grip)
3
6-10 reps
-
3
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
5
Leg Extension
3
6-10 reps
-
6
Lat Prayer
3
6-10 reps
-
7
Hamstring Curl
3
6-10 reps
-
8
Seated Calf Raise
3
6-10 reps
-
9
Preacher Curl (Dumbbell)
3
6-10 reps
-
10
Bicep Curl (Cable)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Lat Pulldown (Close Grip)
3
6-10 reps
-
3
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
5
Leg Extension
3
6-10 reps
-
6
Lat Prayer
3
6-10 reps
-
7
Hamstring Curl
3
6-10 reps
-
8
Seated Calf Raise
3
6-10 reps
-
9
Preacher Curl (Dumbbell)
3
6-10 reps
-
10
Bicep Curl (Cable)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Lat Pulldown (Close Grip)
3
6-10 reps
-
3
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
5
Leg Extension
3
6-10 reps
-
6
Lat Prayer
3
6-10 reps
-
7
Hamstring Curl
3
6-10 reps
-
8
Seated Calf Raise
3
6-10 reps
-
9
Preacher Curl (Dumbbell)
3
6-10 reps
-
10
Bicep Curl (Cable)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Lat Pulldown (Close Grip)
3
6-10 reps
-
3
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
5
Leg Extension
3
6-10 reps
-
6
Lat Prayer
3
6-10 reps
-
7
Hamstring Curl
3
6-10 reps
-
8
Seated Calf Raise
3
6-10 reps
-
9
Preacher Curl (Dumbbell)
3
6-10 reps
-
10
Bicep Curl (Cable)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Lat Pulldown (Close Grip)
3
6-10 reps
-
3
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
5
Leg Extension
3
6-10 reps
-
6
Lat Prayer
3
6-10 reps
-
7
Hamstring Curl
3
6-10 reps
-
8
Seated Calf Raise
3
6-10 reps
-
9
Preacher Curl (Dumbbell)
3
6-10 reps
-
10
Bicep Curl (Cable)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Lat Pulldown (Close Grip)
3
6-10 reps
-
3
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
5
Leg Extension
3
6-10 reps
-
6
Lat Prayer
3
6-10 reps
-
7
Hamstring Curl
3
6-10 reps
-
8
Seated Calf Raise
3
6-10 reps
-
9
Preacher Curl (Dumbbell)
3
6-10 reps
-
10
Bicep Curl (Cable)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Lat Pulldown (Close Grip)
3
6-10 reps
-
3
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
5
Leg Extension
3
6-10 reps
-
6
Lat Prayer
3
6-10 reps
-
7
Hamstring Curl
3
6-10 reps
-
8
Seated Calf Raise
3
6-10 reps
-
9
Preacher Curl (Dumbbell)
3
6-10 reps
-
10
Bicep Curl (Cable)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Lat Pulldown (Close Grip)
3
6-10 reps
-
3
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
5
Leg Extension
3
6-10 reps
-
6
Lat Prayer
3
6-10 reps
-
7
Hamstring Curl
3
6-10 reps
-
8
Seated Calf Raise
3
6-10 reps
-
9
Preacher Curl (Dumbbell)
3
6-10 reps
-
10
Bicep Curl (Cable)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Lat Pulldown (Close Grip)
3
6-10 reps
-
3
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
5
Leg Extension
3
6-10 reps
-
6
Lat Prayer
3
6-10 reps
-
7
Hamstring Curl
3
6-10 reps
-
8
Seated Calf Raise
3
6-10 reps
-
9
Preacher Curl (Dumbbell)
3
6-10 reps
-
10
Bicep Curl (Cable)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Lat Pulldown (Close Grip)
3
6-10 reps
-
3
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
5
Leg Extension
3
6-10 reps
-
6
Lat Prayer
3
6-10 reps
-
7
Hamstring Curl
3
6-10 reps
-
8
Seated Calf Raise
3
6-10 reps
-
9
Preacher Curl (Dumbbell)
3
6-10 reps
-
10
Bicep Curl (Cable)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Lat Pulldown (Close Grip)
3
6-10 reps
-
3
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
5
Leg Extension
3
6-10 reps
-
6
Lat Prayer
3
6-10 reps
-
7
Hamstring Curl
3
6-10 reps
-
8
Seated Calf Raise
3
6-10 reps
-
9
Preacher Curl (Dumbbell)
3
6-10 reps
-
10
Bicep Curl (Cable)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Lat Pulldown (Close Grip)
3
6-10 reps
-
3
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
4
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
5
Leg Extension
3
6-10 reps
-
6
Lat Prayer
3
6-10 reps
-
7
Hamstring Curl
3
6-10 reps
-
8
Seated Calf Raise
3
6-10 reps
-
9
Preacher Curl (Dumbbell)
3
6-10 reps
-
10
Bicep Curl (Cable)
3
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6
Concentration Curl
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
9
21s (EZ Bar)
3
21 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6
Concentration Curl
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
9
21s (EZ Bar)
3
21 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6
Concentration Curl
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
9
21s (EZ Bar)
3
21 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6
Concentration Curl
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
9
21s (EZ Bar)
3
21 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6
Concentration Curl
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
9
21s (EZ Bar)
3
21 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6
Concentration Curl
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
9
21s (EZ Bar)
3
21 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6
Concentration Curl
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
9
21s (EZ Bar)
3
21 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6
Concentration Curl
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
9
21s (EZ Bar)
3
21 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6
Concentration Curl
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
9
21s (EZ Bar)
3
21 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6
Concentration Curl
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
9
21s (EZ Bar)
3
21 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6
Concentration Curl
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
9
21s (EZ Bar)
3
21 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
3
6-10 reps
-
2
Preacher Curl (Dumbbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
4
Bicep Curl (Cable)
3
6-10 reps
-
5
Single Arm Tricep Extension (Cable)
3
6-10 reps
-
6
Concentration Curl
3
6-10 reps
-
7
Lateral Raise (Cable)
3
6-10 reps
-
8
Rear Delt Fly (Cable)
3
6-10 reps
-
9
21s (EZ Bar)
3
21 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
2
Pull-Up (Neutral Grip, Weighted)
3 Sets
6-10 Reps
-
3
Bench Press (Close Grip)
3 Sets
6-10 Reps
-
4
Seated Wide-Grip Row (Cable)
3 Sets
6-10 Reps
-
5
Chest Fly (Machine)
3 Sets
6-10 Reps
-
6
Lat Pulldown (Close Grip)
3 Sets
6-10 Reps
-
7
Single Arm Tricep Extension (Cable)
3 Sets
6-10 Reps
-
8
Bicep Curl (Cable)
3 Sets
6-10 Reps
-
9
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
-
10
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
-
Day 2
1
Squat (Smith Machine)
3 Sets
6-10 Reps
-
2
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
-
3
Single Leg Press
4 Sets
6-10 Reps
-
4
Hamstring Curl
3 Sets
6-10 Reps
-
5
Leg Extension
3 Sets
6-10 Reps
-
6
Seated Calf Raise
3 Sets
6-10 Reps
-
Day 3
1
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
-
2
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
-
3
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
-
4
Bicep Curl (Cable)
3 Sets
6-10 Reps
-
5
Single Arm Tricep Extension (Cable)
3 Sets
6-10 Reps
-
6
Concentration Curl
3 Sets
6-10 Reps
-
7
Lateral Raise (Cable)
3 Sets
6-10 Reps
-
8
Rear Delt Fly (Cable)
3 Sets
6-10 Reps
-
9
21s (EZ Bar)
3 Sets
21 Reps
-
Day 4
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
4
Shrug (Dumbbell)
3 Sets
6-10 Reps
-
5
Chest Fly (Machine)
3 Sets
6-10 Reps
-
6
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
-
7
Lateral Raise (Cable)
3 Sets
6-10 Reps
-
8
Rear Delt Fly (Cable)
3 Sets
6-10 Reps
-
Day 6
1
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
-
2
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
-
3
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
-
4
Bicep Curl (Cable)
3 Sets
6-10 Reps
-
5
Single Arm Tricep Extension (Cable)
3 Sets
6-10 Reps
-
6
Concentration Curl
3 Sets
6-10 Reps
-
7
Lateral Raise (Cable)
3 Sets
6-10 Reps
-
8
Rear Delt Fly (Cable)
3 Sets
6-10 Reps
-
9
21s (EZ Bar)
3 Sets
21 Reps
-
Day 5
1
Hack Squat
3 Sets
6-10 Reps
-
2
Lat Pulldown (Close Grip)
3 Sets
6-10 Reps
-
3
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
-
4
Seated Wide-Grip Row (Cable)
3 Sets
6-10 Reps
-
5
Leg Extension
3 Sets
6-10 Reps
-
6
Lat Prayer
3 Sets
6-10 Reps
-
7
Hamstring Curl
3 Sets
6-10 Reps
-
8
Seated Calf Raise
3 Sets
6-10 Reps
-
9
Preacher Curl (Dumbbell)
3 Sets
6-10 Reps
-
10
Bicep Curl (Cable)
3 Sets
6-10 Reps
-