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BoostcampPNG

PPL Upper

by Alan M.
1 athletes joined

Program Description

This is a manageable program, it’s helped me a lot in the gym and hope it helps you too.

Program Overview

  • Level
    Novice
  • Goal
    Powerlifting, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 03, 2024 11:33
  • Last Edited
    Nov 11, 2024 09:54
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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
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Shoulder Press (Machine)
1
2
5 reps
8 reps
-
-
6
Front Raise
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Tricep Extension (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Shoulder Press (Machine)
1
2
5 reps
8 reps
-
-
6
Front Raise
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Tricep Extension (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Shoulder Press (Machine)
1
2
5 reps
8 reps
-
-
6
Front Raise
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Tricep Extension (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Shoulder Press (Machine)
1
2
5 reps
8 reps
-
-
6
Front Raise
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Tricep Extension (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Shoulder Press (Machine)
1
2
5 reps
8 reps
-
-
6
Front Raise
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Tricep Extension (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Shoulder Press (Machine)
1
2
5 reps
8 reps
-
-
6
Front Raise
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Tricep Extension (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Shoulder Press (Machine)
1
2
5 reps
8 reps
-
-
6
Front Raise
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Tricep Extension (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Shoulder Press (Machine)
1
2
5 reps
8 reps
-
-
6
Front Raise
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Tricep Extension (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Shoulder Press (Machine)
1
2
5 reps
8 reps
-
-
6
Front Raise
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Tricep Extension (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Shoulder Press (Machine)
1
2
5 reps
8 reps
-
-
6
Front Raise
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Tricep Extension (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Shoulder Press (Machine)
1
2
5 reps
8 reps
-
-
6
Front Raise
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Tricep Extension (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
12 reps
-
5
Shoulder Press (Machine)
1
2
5 reps
8 reps
-
-
6
Front Raise
3
12 reps
-
7
Tricep Rope Push Down (Cable)
3
15 reps
-
8
Tricep Extension (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
8 reps
12 reps
-
-
2
Seated Row (Machine)
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Lat Pulldown (Single Arm)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Upright Row (Barbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
8
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
8 reps
12 reps
-
-
2
Seated Row (Machine)
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Lat Pulldown (Single Arm)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Upright Row (Barbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
8
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
8 reps
12 reps
-
-
2
Seated Row (Machine)
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Lat Pulldown (Single Arm)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Upright Row (Barbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
8
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
8 reps
12 reps
-
-
2
Seated Row (Machine)
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Lat Pulldown (Single Arm)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Upright Row (Barbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
8
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
8 reps
12 reps
-
-
2
Seated Row (Machine)
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Lat Pulldown (Single Arm)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Upright Row (Barbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
8
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
8 reps
12 reps
-
-
2
Seated Row (Machine)
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Lat Pulldown (Single Arm)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Upright Row (Barbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
8
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
8 reps
12 reps
-
-
2
Seated Row (Machine)
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Lat Pulldown (Single Arm)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Upright Row (Barbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
8
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
8 reps
12 reps
-
-
2
Seated Row (Machine)
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Lat Pulldown (Single Arm)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Upright Row (Barbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
8
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
8 reps
12 reps
-
-
2
Seated Row (Machine)
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Lat Pulldown (Single Arm)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Upright Row (Barbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
8
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
8 reps
12 reps
-
-
2
Seated Row (Machine)
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Lat Pulldown (Single Arm)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Upright Row (Barbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
8
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
8 reps
12 reps
-
-
2
Seated Row (Machine)
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Lat Pulldown (Single Arm)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Upright Row (Barbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
8
Hammer Curl
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
8 reps
12 reps
-
-
2
Seated Row (Machine)
3
10 reps
-
3
Dumbbell Row
3
10 reps
-
4
Lat Pulldown (Single Arm)
3
12 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Upright Row (Barbell)
3
10 reps
-
7
Bicep Curl (Dumbbell)
3
12 reps
-
8
Hammer Curl
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Leg Press
3
12 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Leg Press
3
12 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Leg Press
3
12 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Leg Press
3
12 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Leg Press
3
12 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Leg Press
3
12 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Leg Press
3
12 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Leg Press
3
12 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Leg Press
3
12 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Leg Press
3
12 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Leg Press
3
12 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
-
2
Leg Curl
3
10 reps
-
3
Squat (Barbell)
3
10 reps
-
4
Romanian Deadlift (Barbell)
3
10 reps
-
5
Leg Press
3
12 reps
-
6
Seated Calf Raise
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4
Dips Between Chairs
3
20 reps
-
5
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
-
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4
Dips Between Chairs
3
20 reps
-
5
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
-
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4
Dips Between Chairs
3
20 reps
-
5
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
-
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4
Dips Between Chairs
3
20 reps
-
5
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
-
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4
Dips Between Chairs
3
20 reps
-
5
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
-
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4
Dips Between Chairs
3
20 reps
-
5
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
-
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4
Dips Between Chairs
3
20 reps
-
5
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
-
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4
Dips Between Chairs
3
20 reps
-
5
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
-
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4
Dips Between Chairs
3
20 reps
-
5
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
-
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4
Dips Between Chairs
3
20 reps
-
5
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
-
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4
Dips Between Chairs
3
20 reps
-
5
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
-
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
12 reps
-
2
Overhead Press (Barbell)
3
10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
4
Dips Between Chairs
3
20 reps
-
5
Bicep Curl (EZ Bar)
1
2
15 reps
12 reps
-
-
6
Bicep Curl (Cable)
3
12 reps
-
7
Face Pull
3
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
-
2
Chest Fly (Cable)
3 Sets
12 Reps
-
3
Incline Bench Press (Barbell)
3 Sets
8 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5
Shoulder Press (Machine)
1 Set
2 Sets
5 Reps
8 Reps
-
-
6
Front Raise
3 Sets
12 Reps
-
7
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
-
8
Tricep Extension (Cable)
3 Sets
12 Reps
-
Day 2
1
Lat Pulldown
1 Set
3 Sets
8 Reps
12 Reps
-
-
2
Seated Row (Machine)
3 Sets
10 Reps
-
3
Dumbbell Row
3 Sets
10 Reps
-
4
Lat Pulldown (Single Arm)
3 Sets
12 Reps
-
5
Rear Delt Fly (Machine)
3 Sets
10 Reps
-
6
Upright Row (Barbell)
3 Sets
10 Reps
-
7
Bicep Curl (Dumbbell)
3 Sets
12 Reps
-
8
Hammer Curl
3 Sets
12 Reps
-
Day 3
1
Leg Extension
3 Sets
10 Reps
-
2
Leg Curl
3 Sets
10 Reps
-
3
Squat (Barbell)
3 Sets
10 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
5
Leg Press
3 Sets
12 Reps
-
6
Seated Calf Raise
4 Sets
15 Reps
-
Day 4
1
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
2
Overhead Press (Barbell)
3 Sets
10 Reps
-
3
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
-
4
Dips Between Chairs
3 Sets
20 Reps
-
5
Bicep Curl (EZ Bar)
1 Set
2 Sets
15 Reps
12 Reps
-
-
6
Bicep Curl (Cable)
3 Sets
12 Reps
-
7
Face Pull
3 Sets
12 Reps
-