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The Fitapocalypse@Home weekend training program

by Julio María

Program Description

This is a program is a complement for The Fitapocalypse full-body training program (https://www.boostcamp.app/users/AiPzCU-the-fitpocalypse-full-body-training-program) and is designed to work a large group of muscles on the weekend for a consistent bodybuilding experience thanks to a good (and well-proven) balance between exercise distribution and intensity. Each session will take, approximately, 70 minutes with 45-60 seconds of rest between series. I recommend you a light cardio warm-up of 5 minutes at the beginning of any session and 15 minutes of cardio at the end as this will provide you with cardiovascular endurance and fat loss (in moderate quantities). WARNING: This program isn't about pure hypertrophy but moderate bodybuilding with a focus on physical fitness and health improvement. Enjoy!

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    At Home
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 04, 2024 04:18
  • Last Edited
    Dec 04, 2024 04:25
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
2
Hammer Curl
3
12-15 reps
RPE 7
3
Tricep Extension (Resistance Band)
3
12-15 reps
RPE 7
4
Goblet Squat
3
12-15 reps
RPE 7
5
Bent Over Row (Dumbbell)
3
12-15 reps
RPE 7
6
Chest Press (Resistance Band)
3
12-15 reps
RPE 7
7
Plank with Shoulder Taps
3
12-15 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
2
Hammer Curl
3
12-15 reps
RPE 7
3
Tricep Extension (Resistance Band)
3
12-15 reps
RPE 7
4
Goblet Squat
3
12-15 reps
RPE 7
5
Bent Over Row (Dumbbell)
3
12-15 reps
RPE 7
6
Chest Press (Resistance Band)
3
12-15 reps
RPE 7
7
Plank with Shoulder Taps
3
12-15 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
2
Hammer Curl
3
12-15 reps
RPE 7
3
Tricep Extension (Resistance Band)
3
12-15 reps
RPE 7
4
Goblet Squat
3
12-15 reps
RPE 7
5
Bent Over Row (Dumbbell)
3
12-15 reps
RPE 7
6
Chest Press (Resistance Band)
3
12-15 reps
RPE 7
7
Plank with Shoulder Taps
3
12-15 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
2
Hammer Curl
3
12-15 reps
RPE 7
3
Tricep Extension (Resistance Band)
3
12-15 reps
RPE 7
4
Goblet Squat
3
12-15 reps
RPE 7
5
Bent Over Row (Dumbbell)
3
12-15 reps
RPE 7
6
Chest Press (Resistance Band)
3
12-15 reps
RPE 7
7
Plank with Shoulder Taps
3
12-15 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
2
Hammer Curl
3
12-15 reps
RPE 7
3
Tricep Extension (Resistance Band)
3
12-15 reps
RPE 7
4
Goblet Squat
3
12-15 reps
RPE 7
5
Bent Over Row (Dumbbell)
3
12-15 reps
RPE 7
6
Chest Press (Resistance Band)
3
12-15 reps
RPE 7
7
Plank with Shoulder Taps
3
12-15 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
2
Hammer Curl
3
12-15 reps
RPE 7
3
Tricep Extension (Resistance Band)
3
12-15 reps
RPE 7
4
Goblet Squat
3
12-15 reps
RPE 7
5
Bent Over Row (Dumbbell)
3
12-15 reps
RPE 7
6
Chest Press (Resistance Band)
3
12-15 reps
RPE 7
7
Plank with Shoulder Taps
3
12-15 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
2
Hammer Curl
3
12-15 reps
RPE 7
3
Tricep Extension (Resistance Band)
3
12-15 reps
RPE 7
4
Goblet Squat
3
12-15 reps
RPE 7
5
Bent Over Row (Dumbbell)
3
12-15 reps
RPE 7
6
Chest Press (Resistance Band)
3
12-15 reps
RPE 7
7
Plank with Shoulder Taps
3
12-15 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
2
Hammer Curl
3
12-15 reps
RPE 7
3
Tricep Extension (Resistance Band)
3
12-15 reps
RPE 7
4
Goblet Squat
3
12-15 reps
RPE 7
5
Bent Over Row (Dumbbell)
3
12-15 reps
RPE 7
6
Chest Press (Resistance Band)
3
12-15 reps
RPE 7
7
Plank with Shoulder Taps
3
12-15 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
2
Hammer Curl
3
12-15 reps
RPE 7
3
Tricep Extension (Resistance Band)
3
12-15 reps
RPE 7
4
Goblet Squat
3
12-15 reps
RPE 7
5
Bent Over Row (Dumbbell)
3
12-15 reps
RPE 7
6
Chest Press (Resistance Band)
3
12-15 reps
RPE 7
7
Plank with Shoulder Taps
3
12-15 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
2
Hammer Curl
3
12-15 reps
RPE 7
3
Tricep Extension (Resistance Band)
3
12-15 reps
RPE 7
4
Goblet Squat
3
12-15 reps
RPE 7
5
Bent Over Row (Dumbbell)
3
12-15 reps
RPE 7
6
Chest Press (Resistance Band)
3
12-15 reps
RPE 7
7
Plank with Shoulder Taps
3
12-15 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
2
Hammer Curl
3
12-15 reps
RPE 7
3
Tricep Extension (Resistance Band)
3
12-15 reps
RPE 7
4
Goblet Squat
3
12-15 reps
RPE 7
5
Bent Over Row (Dumbbell)
3
12-15 reps
RPE 7
6
Chest Press (Resistance Band)
3
12-15 reps
RPE 7
7
Plank with Shoulder Taps
3
12-15 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
2
Hammer Curl
3
12-15 reps
RPE 7
3
Tricep Extension (Resistance Band)
3
12-15 reps
RPE 7
4
Goblet Squat
3
12-15 reps
RPE 7
5
Bent Over Row (Dumbbell)
3
12-15 reps
RPE 7
6
Chest Press (Resistance Band)
3
12-15 reps
RPE 7
7
Plank with Shoulder Taps
3
12-15 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
2
Hammer Curl
3
12-15 reps
RPE 7
3
Tricep Extension (Resistance Band)
3
12-15 reps
RPE 7
4
Goblet Squat
3
12-15 reps
RPE 7
5
Bent Over Row (Dumbbell)
3
12-15 reps
RPE 7
6
Chest Press (Resistance Band)
3
12-15 reps
RPE 7
7
Plank with Shoulder Taps
3
12-15 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
2
Hammer Curl
3
12-15 reps
RPE 7
3
Tricep Extension (Resistance Band)
3
12-15 reps
RPE 7
4
Goblet Squat
3
12-15 reps
RPE 7
5
Bent Over Row (Dumbbell)
3
12-15 reps
RPE 7
6
Chest Press (Resistance Band)
3
12-15 reps
RPE 7
7
Plank with Shoulder Taps
3
12-15 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
2
Hammer Curl
3
12-15 reps
RPE 7
3
Tricep Extension (Resistance Band)
3
12-15 reps
RPE 7
4
Goblet Squat
3
12-15 reps
RPE 7
5
Bent Over Row (Dumbbell)
3
12-15 reps
RPE 7
6
Chest Press (Resistance Band)
3
12-15 reps
RPE 7
7
Plank with Shoulder Taps
3
12-15 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
2
Hammer Curl
3
12-15 reps
RPE 7
3
Tricep Extension (Resistance Band)
3
12-15 reps
RPE 7
4
Goblet Squat
3
12-15 reps
RPE 7
5
Bent Over Row (Dumbbell)
3
12-15 reps
RPE 7
6
Chest Press (Resistance Band)
3
12-15 reps
RPE 7
7
Plank with Shoulder Taps
3
12-15 reps
RPE 7
8
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug (Resistance Band)
3
12-15 reps
RPE 7
2
Wood Chop (Resistance Band)
3
12-15 reps
RPE 7
3
Lateral Banded Walk
3
12-15 reps
RPE 7
4
Shrug (Dumbbell)
3
12-15 reps
RPE 7
5
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
7
Bird Dog
3
12-15 reps
RPE 7
8
Hammer Curl
3
12-15 reps
RPE 7
9
Stretching
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug (Resistance Band)
3
12-15 reps
RPE 7
2
Wood Chop (Resistance Band)
3
12-15 reps
RPE 7
3
Lateral Banded Walk
3
12-15 reps
RPE 7
4
Shrug (Dumbbell)
3
12-15 reps
RPE 7
5
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
7
Bird Dog
3
12-15 reps
RPE 7
8
Hammer Curl
3
12-15 reps
RPE 7
9
Stretching
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug (Resistance Band)
3
12-15 reps
RPE 7
2
Wood Chop (Resistance Band)
3
12-15 reps
RPE 7
3
Lateral Banded Walk
3
12-15 reps
RPE 7
4
Shrug (Dumbbell)
3
12-15 reps
RPE 7
5
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
7
Bird Dog
3
12-15 reps
RPE 7
8
Hammer Curl
3
12-15 reps
RPE 7
9
Stretching
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug (Resistance Band)
3
12-15 reps
RPE 7
2
Wood Chop (Resistance Band)
3
12-15 reps
RPE 7
3
Lateral Banded Walk
3
12-15 reps
RPE 7
4
Shrug (Dumbbell)
3
12-15 reps
RPE 7
5
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
7
Bird Dog
3
12-15 reps
RPE 7
8
Hammer Curl
3
12-15 reps
RPE 7
9
Stretching
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug (Resistance Band)
3
12-15 reps
RPE 7
2
Wood Chop (Resistance Band)
3
12-15 reps
RPE 7
3
Lateral Banded Walk
3
12-15 reps
RPE 7
4
Shrug (Dumbbell)
3
12-15 reps
RPE 7
5
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
7
Bird Dog
3
12-15 reps
RPE 7
8
Hammer Curl
3
12-15 reps
RPE 7
9
Stretching
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug (Resistance Band)
3
12-15 reps
RPE 7
2
Wood Chop (Resistance Band)
3
12-15 reps
RPE 7
3
Lateral Banded Walk
3
12-15 reps
RPE 7
4
Shrug (Dumbbell)
3
12-15 reps
RPE 7
5
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
7
Bird Dog
3
12-15 reps
RPE 7
8
Hammer Curl
3
12-15 reps
RPE 7
9
Stretching
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug (Resistance Band)
3
12-15 reps
RPE 7
2
Wood Chop (Resistance Band)
3
12-15 reps
RPE 7
3
Lateral Banded Walk
3
12-15 reps
RPE 7
4
Shrug (Dumbbell)
3
12-15 reps
RPE 7
5
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
7
Bird Dog
3
12-15 reps
RPE 7
8
Hammer Curl
3
12-15 reps
RPE 7
9
Stretching
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug (Resistance Band)
3
12-15 reps
RPE 7
2
Wood Chop (Resistance Band)
3
12-15 reps
RPE 7
3
Lateral Banded Walk
3
12-15 reps
RPE 7
4
Shrug (Dumbbell)
3
12-15 reps
RPE 7
5
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
7
Bird Dog
3
12-15 reps
RPE 7
8
Hammer Curl
3
12-15 reps
RPE 7
9
Stretching
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug (Resistance Band)
3
12-15 reps
RPE 7
2
Wood Chop (Resistance Band)
3
12-15 reps
RPE 7
3
Lateral Banded Walk
3
12-15 reps
RPE 7
4
Shrug (Dumbbell)
3
12-15 reps
RPE 7
5
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
7
Bird Dog
3
12-15 reps
RPE 7
8
Hammer Curl
3
12-15 reps
RPE 7
9
Stretching
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug (Resistance Band)
3
12-15 reps
RPE 7
2
Wood Chop (Resistance Band)
3
12-15 reps
RPE 7
3
Lateral Banded Walk
3
12-15 reps
RPE 7
4
Shrug (Dumbbell)
3
12-15 reps
RPE 7
5
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
7
Bird Dog
3
12-15 reps
RPE 7
8
Hammer Curl
3
12-15 reps
RPE 7
9
Stretching
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug (Resistance Band)
3
12-15 reps
RPE 7
2
Wood Chop (Resistance Band)
3
12-15 reps
RPE 7
3
Lateral Banded Walk
3
12-15 reps
RPE 7
4
Shrug (Dumbbell)
3
12-15 reps
RPE 7
5
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
7
Bird Dog
3
12-15 reps
RPE 7
8
Hammer Curl
3
12-15 reps
RPE 7
9
Stretching
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug (Resistance Band)
3
12-15 reps
RPE 7
2
Wood Chop (Resistance Band)
3
12-15 reps
RPE 7
3
Lateral Banded Walk
3
12-15 reps
RPE 7
4
Shrug (Dumbbell)
3
12-15 reps
RPE 7
5
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
7
Bird Dog
3
12-15 reps
RPE 7
8
Hammer Curl
3
12-15 reps
RPE 7
9
Stretching
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug (Resistance Band)
3
12-15 reps
RPE 7
2
Wood Chop (Resistance Band)
3
12-15 reps
RPE 7
3
Lateral Banded Walk
3
12-15 reps
RPE 7
4
Shrug (Dumbbell)
3
12-15 reps
RPE 7
5
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
7
Bird Dog
3
12-15 reps
RPE 7
8
Hammer Curl
3
12-15 reps
RPE 7
9
Stretching
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug (Resistance Band)
3
12-15 reps
RPE 7
2
Wood Chop (Resistance Band)
3
12-15 reps
RPE 7
3
Lateral Banded Walk
3
12-15 reps
RPE 7
4
Shrug (Dumbbell)
3
12-15 reps
RPE 7
5
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
7
Bird Dog
3
12-15 reps
RPE 7
8
Hammer Curl
3
12-15 reps
RPE 7
9
Stretching
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug (Resistance Band)
3
12-15 reps
RPE 7
2
Wood Chop (Resistance Band)
3
12-15 reps
RPE 7
3
Lateral Banded Walk
3
12-15 reps
RPE 7
4
Shrug (Dumbbell)
3
12-15 reps
RPE 7
5
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
7
Bird Dog
3
12-15 reps
RPE 7
8
Hammer Curl
3
12-15 reps
RPE 7
9
Stretching
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dead Bug (Resistance Band)
3
12-15 reps
RPE 7
2
Wood Chop (Resistance Band)
3
12-15 reps
RPE 7
3
Lateral Banded Walk
3
12-15 reps
RPE 7
4
Shrug (Dumbbell)
3
12-15 reps
RPE 7
5
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 7
7
Bird Dog
3
12-15 reps
RPE 7
8
Hammer Curl
3
12-15 reps
RPE 7
9
Stretching
3
12-15 reps
RPE 7
Week 1
1 / 16 Weeks
Day 1
1
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@7
2
Hammer Curl
3 Sets
12-15 Reps
@7
3
Tricep Extension (Resistance Band)
3 Sets
12-15 Reps
@7
4
Goblet Squat
3 Sets
12-15 Reps
@7
5
Bent Over Row (Dumbbell)
3 Sets
12-15 Reps
@7
6
Chest Press (Resistance Band)
3 Sets
12-15 Reps
@7
7
Plank with Shoulder Taps
3 Sets
12-15 Reps
@7
8
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
@7
9
Shrug (Dumbbell)
3 Sets
12-15 Reps
@7
Day 2
1
Dead Bug (Resistance Band)
3 Sets
12-15 Reps
@7
2
Wood Chop (Resistance Band)
3 Sets
12-15 Reps
@7
3
Lateral Banded Walk
3 Sets
12-15 Reps
@7
4
Shrug (Dumbbell)
3 Sets
12-15 Reps
@7
5
Romanian Deadlift (Dumbbell)
3 Sets
10-12 Reps
@7
6
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@7
7
Bird Dog
3 Sets
12-15 Reps
@7
8
Hammer Curl
3 Sets
12-15 Reps
@7
9
Stretching
3 Sets
12-15 Reps
@7