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Six Day PPL

by Derrick G.
5.0
(1 rating)

Program Description

Build strength and size. Just a good baseline of exercises to do if you are having trouble finding a good split. Nothing to crazy or new. Helped me gain quite a bit of size after running through it twice.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 22, 2023 08:40
  • Last Edited
    May 27, 2024 09:30
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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)
4
8-12 reps
2
Decline Bench Press (Barbell)
4
8-12 reps
3
Chest Fly (Machine)
4
8-12 reps
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
5
Lateral Raise (Dumbbell)
4
8-12 reps
6
Dip (Assisted)
4
8-12 reps
7
Tricep Pushdown (Cable)
4
8-12 reps
8
Tricep Extension (Dumbbell)
4
9
Tricep Extension (Barbell)
4
10
Incline Tricep Extension (Dumbbell)
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
2
Decline Bench Press (Barbell)
4
1
8-12 reps
8-12 reps
3
Chest Fly (Machine)
4
8-12 reps
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
5
Lateral Raise (Dumbbell)
4
8-12 reps
6
Dip (Assisted)
4
8-12 reps
7
Tricep Pushdown (Cable)
5
1
1
8-12 reps
8-12 reps
8-12 reps
8
Tricep Extension (Dumbbell)
4
9
Shoulder Press (Machine)
4
10
Tricep Extension (Barbell)
4
11
Incline Tricep Extension (Dumbbell)
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
2
Decline Bench Press (Barbell)
4
1
8-12 reps
8-12 reps
3
Chest Fly (Machine)
4
8-12 reps
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
5
Lateral Raise (Dumbbell)
4
8-12 reps
6
Dip (Assisted)
4
8-12 reps
7
Tricep Pushdown (Cable)
5
1
1
8-12 reps
8-12 reps
8-12 reps
8
Tricep Extension (Dumbbell)
4
9
Shoulder Press (Machine)
4
10
Tricep Extension (Barbell)
4
11
Incline Tricep Extension (Dumbbell)
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
2
Decline Bench Press (Barbell)
4
1
8-12 reps
8-12 reps
3
Chest Fly (Machine)
4
8-12 reps
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
5
Lateral Raise (Dumbbell)
4
8-12 reps
6
Dip (Assisted)
4
8-12 reps
7
Tricep Pushdown (Cable)
5
1
1
8-12 reps
8-12 reps
8-12 reps
8
Tricep Extension (Dumbbell)
4
9
Shoulder Press (Machine)
4
10
Tricep Extension (Barbell)
4
11
Incline Tricep Extension (Dumbbell)
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
2
Decline Bench Press (Barbell)
4
1
8-12 reps
8-12 reps
3
Chest Fly (Machine)
4
8-12 reps
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
5
Lateral Raise (Dumbbell)
4
8-12 reps
6
Dip (Assisted)
4
8-12 reps
7
Tricep Pushdown (Cable)
5
1
1
8-12 reps
8-12 reps
8-12 reps
8
Tricep Extension (Dumbbell)
4
9
Shoulder Press (Machine)
4
10
Tricep Extension (Barbell)
4
11
Incline Tricep Extension (Dumbbell)
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
2
Decline Bench Press (Barbell)
4
1
8-12 reps
8-12 reps
3
Chest Fly (Machine)
4
8-12 reps
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
5
Lateral Raise (Dumbbell)
4
8-12 reps
6
Dip (Assisted)
4
8-12 reps
7
Tricep Pushdown (Cable)
5
1
1
8-12 reps
8-12 reps
8-12 reps
8
Tricep Extension (Dumbbell)
4
9
Shoulder Press (Machine)
4
10
Tricep Extension (Barbell)
4
11
Incline Tricep Extension (Dumbbell)
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
2
Decline Bench Press (Barbell)
4
1
8-12 reps
8-12 reps
3
Chest Fly (Machine)
4
8-12 reps
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
5
Lateral Raise (Dumbbell)
4
8-12 reps
6
Dip (Assisted)
4
8-12 reps
7
Tricep Pushdown (Cable)
5
1
1
8-12 reps
8-12 reps
8-12 reps
8
Tricep Extension (Dumbbell)
4
9
Shoulder Press (Machine)
4
10
Tricep Extension (Barbell)
4
11
Incline Tricep Extension (Dumbbell)
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
2
Decline Bench Press (Barbell)
4
1
8-12 reps
8-12 reps
3
Chest Fly (Machine)
4
8-12 reps
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
5
Lateral Raise (Dumbbell)
4
8-12 reps
6
Dip (Assisted)
4
8-12 reps
7
Tricep Pushdown (Cable)
5
1
1
8-12 reps
8-12 reps
8-12 reps
8
Tricep Extension (Dumbbell)
4
9
Shoulder Press (Machine)
4
10
Tricep Extension (Barbell)
4
11
Incline Tricep Extension (Dumbbell)
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
2
Decline Bench Press (Barbell)
4
1
8-12 reps
8-12 reps
3
Chest Fly (Machine)
4
8-12 reps
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
5
Lateral Raise (Dumbbell)
4
8-12 reps
6
Dip (Assisted)
4
8-12 reps
7
Tricep Pushdown (Cable)
5
1
1
8-12 reps
8-12 reps
8-12 reps
8
Tricep Extension (Dumbbell)
4
9
Shoulder Press (Machine)
4
10
Tricep Extension (Barbell)
4
11
Incline Tricep Extension (Dumbbell)
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
2
Decline Bench Press (Barbell)
4
1
8-12 reps
8-12 reps
3
Chest Fly (Machine)
4
8-12 reps
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
5
Lateral Raise (Dumbbell)
4
8-12 reps
6
Dip (Assisted)
4
8-12 reps
7
Tricep Pushdown (Cable)
5
1
1
8-12 reps
8-12 reps
8-12 reps
8
Tricep Extension (Dumbbell)
4
9
Shoulder Press (Machine)
4
10
Tricep Extension (Barbell)
4
11
Incline Tricep Extension (Dumbbell)
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
2
Decline Bench Press (Barbell)
4
1
8-12 reps
8-12 reps
3
Chest Fly (Machine)
4
8-12 reps
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
5
Lateral Raise (Dumbbell)
4
8-12 reps
6
Dip (Assisted)
4
8-12 reps
7
Tricep Pushdown (Cable)
5
1
1
8-12 reps
8-12 reps
8-12 reps
8
Tricep Extension (Dumbbell)
4
9
Shoulder Press (Machine)
4
10
Tricep Extension (Barbell)
4
11
Incline Tricep Extension (Dumbbell)
4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
2
Decline Bench Press (Barbell)
4
1
8-12 reps
8-12 reps
3
Chest Fly (Machine)
4
8-12 reps
4
Seated Shoulder Press (Dumbbell)
4
8-12 reps
5
Lateral Raise (Dumbbell)
4
8-12 reps
6
Dip (Assisted)
4
8-12 reps
7
Tricep Pushdown (Cable)
5
1
1
8-12 reps
8-12 reps
8-12 reps
8
Tricep Extension (Dumbbell)
4
9
Shoulder Press (Machine)
4
10
Tricep Extension (Barbell)
4
11
Incline Tricep Extension (Dumbbell)
4
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8-12 reps
2
Lat Pulldown
4
8-12 reps
3
Seated Row (Cable)
4
8-12 reps
4
Face Pull
4
10-15 reps
5
Bicep Curl (Dumbbell)
4
8-12 reps
6
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
7
Preacher Curl (Barbell)
4
8-12 reps
8
Pull-Up (Assisted)
4
8-12 reps
9
Lat Pulldown (Close Grip)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8-12 reps
2
Lat Pulldown
4
8-12 reps
3
Seated Row (Cable)
4
8-12 reps
4
Face Pull
4
10-15 reps
5
Bicep Curl (Dumbbell)
4
8-12 reps
6
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
7
Preacher Curl (Barbell)
4
8-12 reps
8
Pull-Up (Assisted)
4
8-12 reps
9
Lat Pulldown (Close Grip)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8-12 reps
2
Lat Pulldown
4
8-12 reps
3
Seated Row (Cable)
4
8-12 reps
4
Face Pull
4
10-15 reps
5
Bicep Curl (Dumbbell)
4
8-12 reps
6
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
7
Preacher Curl (Barbell)
4
8-12 reps
8
Pull-Up (Assisted)
4
8-12 reps
9
Lat Pulldown (Close Grip)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8-12 reps
2
Lat Pulldown
4
8-12 reps
3
Seated Row (Cable)
4
8-12 reps
4
Face Pull
4
10-15 reps
5
Bicep Curl (Dumbbell)
4
8-12 reps
6
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
7
Preacher Curl (Barbell)
4
8-12 reps
8
Pull-Up (Assisted)
4
8-12 reps
9
Lat Pulldown (Close Grip)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8-12 reps
2
Lat Pulldown
4
8-12 reps
3
Seated Row (Cable)
4
8-12 reps
4
Face Pull
4
10-15 reps
5
Bicep Curl (Dumbbell)
4
8-12 reps
6
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
7
Preacher Curl (Barbell)
4
8-12 reps
8
Pull-Up (Assisted)
4
8-12 reps
9
Lat Pulldown (Close Grip)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8-12 reps
2
Lat Pulldown
4
8-12 reps
3
Seated Row (Cable)
4
8-12 reps
4
Face Pull
4
10-15 reps
5
Bicep Curl (Dumbbell)
4
8-12 reps
6
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
7
Preacher Curl (Barbell)
4
8-12 reps
8
Pull-Up (Assisted)
4
8-12 reps
9
Lat Pulldown (Close Grip)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8-12 reps
2
Lat Pulldown
4
8-12 reps
3
Seated Row (Cable)
4
8-12 reps
4
Face Pull
4
10-15 reps
5
Bicep Curl (Dumbbell)
4
8-12 reps
6
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
7
Preacher Curl (Barbell)
4
8-12 reps
8
Pull-Up (Assisted)
4
8-12 reps
9
Lat Pulldown (Close Grip)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8-12 reps
2
Lat Pulldown
4
8-12 reps
3
Seated Row (Cable)
4
8-12 reps
4
Face Pull
4
10-15 reps
5
Bicep Curl (Dumbbell)
4
8-12 reps
6
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
7
Preacher Curl (Barbell)
4
8-12 reps
8
Pull-Up (Assisted)
4
8-12 reps
9
Lat Pulldown (Close Grip)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8-12 reps
2
Lat Pulldown
4
8-12 reps
3
Seated Row (Cable)
4
8-12 reps
4
Face Pull
4
10-15 reps
5
Bicep Curl (Dumbbell)
4
8-12 reps
6
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
7
Preacher Curl (Barbell)
4
8-12 reps
8
Pull-Up (Assisted)
4
8-12 reps
9
Lat Pulldown (Close Grip)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8-12 reps
2
Lat Pulldown
4
8-12 reps
3
Seated Row (Cable)
4
8-12 reps
4
Face Pull
4
10-15 reps
5
Bicep Curl (Dumbbell)
4
8-12 reps
6
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
7
Preacher Curl (Barbell)
4
8-12 reps
8
Pull-Up (Assisted)
4
8-12 reps
9
Lat Pulldown (Close Grip)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8-12 reps
2
Lat Pulldown
4
8-12 reps
3
Seated Row (Cable)
4
8-12 reps
4
Face Pull
4
10-15 reps
5
Bicep Curl (Dumbbell)
4
8-12 reps
6
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
7
Preacher Curl (Barbell)
4
8-12 reps
8
Pull-Up (Assisted)
4
8-12 reps
9
Lat Pulldown (Close Grip)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8-12 reps
2
Lat Pulldown
4
8-12 reps
3
Seated Row (Cable)
4
8-12 reps
4
Face Pull
4
10-15 reps
5
Bicep Curl (Dumbbell)
4
8-12 reps
6
Reverse Bicep Curl (EZ Bar)
4
8-12 reps
7
Preacher Curl (Barbell)
4
8-12 reps
8
Pull-Up (Assisted)
4
8-12 reps
9
Lat Pulldown (Close Grip)
3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8-12 reps
8-12 reps
2
Leg Curl
4
8-12 reps
3
Hack Squat
4
1
8-12 reps
8-12 reps
4
Lying Leg Curl
4
8-12 reps
5
Leg Extension
4
8-12 reps
6
Leg Press
4
10-15 reps
7
Seated Calf Raise
4
15-20 reps
8
Romanian Deadlift (Dumbbell)
4
8-12 reps
9
Standing Calf Raise
4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8-12 reps
8-12 reps
2
Leg Curl
4
8-12 reps
3
Hack Squat
4
1
8-12 reps
8-12 reps
4
Lying Leg Curl
4
8-12 reps
5
Leg Extension
4
8-12 reps
6
Leg Press
4
10-15 reps
7
Seated Calf Raise
4
15-20 reps
8
Romanian Deadlift (Dumbbell)
4
8-12 reps
9
Standing Calf Raise
4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8-12 reps
8-12 reps
2
Leg Curl
4
8-12 reps
3
Hack Squat
4
1
8-12 reps
8-12 reps
4
Lying Leg Curl
4
8-12 reps
5
Leg Extension
4
8-12 reps
6
Leg Press
4
10-15 reps
7
Seated Calf Raise
4
15-20 reps
8
Romanian Deadlift (Dumbbell)
4
8-12 reps
9
Standing Calf Raise
4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8-12 reps
8-12 reps
2
Leg Curl
4
8-12 reps
3
Hack Squat
4
1
8-12 reps
8-12 reps
4
Lying Leg Curl
4
8-12 reps
5
Leg Extension
4
8-12 reps
6
Leg Press
4
10-15 reps
7
Seated Calf Raise
4
15-20 reps
8
Romanian Deadlift (Dumbbell)
4
8-12 reps
9
Standing Calf Raise
4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8-12 reps
8-12 reps
2
Leg Curl
4
8-12 reps
3
Hack Squat
4
1
8-12 reps
8-12 reps
4
Lying Leg Curl
4
8-12 reps
5
Leg Extension
4
8-12 reps
6
Leg Press
4
10-15 reps
7
Seated Calf Raise
4
15-20 reps
8
Romanian Deadlift (Dumbbell)
4
8-12 reps
9
Standing Calf Raise
4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8-12 reps
8-12 reps
2
Leg Curl
4
8-12 reps
3
Hack Squat
4
1
8-12 reps
8-12 reps
4
Lying Leg Curl
4
8-12 reps
5
Leg Extension
4
8-12 reps
6
Leg Press
4
10-15 reps
7
Seated Calf Raise
4
15-20 reps
8
Romanian Deadlift (Dumbbell)
4
8-12 reps
9
Standing Calf Raise
4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8-12 reps
8-12 reps
2
Leg Curl
4
8-12 reps
3
Hack Squat
4
1
8-12 reps
8-12 reps
4
Lying Leg Curl
4
8-12 reps
5
Leg Extension
4
8-12 reps
6
Leg Press
4
10-15 reps
7
Seated Calf Raise
4
15-20 reps
8
Romanian Deadlift (Dumbbell)
4
8-12 reps
9
Standing Calf Raise
4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8-12 reps
8-12 reps
2
Leg Curl
4
8-12 reps
3
Hack Squat
4
1
8-12 reps
8-12 reps
4
Lying Leg Curl
4
8-12 reps
5
Leg Extension
4
8-12 reps
6
Leg Press
4
10-15 reps
7
Seated Calf Raise
4
15-20 reps
8
Romanian Deadlift (Dumbbell)
4
8-12 reps
9
Standing Calf Raise
4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8-12 reps
8-12 reps
2
Leg Curl
4
8-12 reps
3
Hack Squat
4
1
8-12 reps
8-12 reps
4
Lying Leg Curl
4
8-12 reps
5
Leg Extension
4
8-12 reps
6
Leg Press
4
10-15 reps
7
Seated Calf Raise
4
15-20 reps
8
Romanian Deadlift (Dumbbell)
4
8-12 reps
9
Standing Calf Raise
4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8-12 reps
8-12 reps
2
Leg Curl
4
8-12 reps
3
Hack Squat
4
1
8-12 reps
8-12 reps
4
Lying Leg Curl
4
8-12 reps
5
Leg Extension
4
8-12 reps
6
Leg Press
4
10-15 reps
7
Seated Calf Raise
4
15-20 reps
8
Romanian Deadlift (Dumbbell)
4
8-12 reps
9
Standing Calf Raise
4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8-12 reps
8-12 reps
2
Leg Curl
4
8-12 reps
3
Hack Squat
4
1
8-12 reps
8-12 reps
4
Lying Leg Curl
4
8-12 reps
5
Leg Extension
4
8-12 reps
6
Leg Press
4
10-15 reps
7
Seated Calf Raise
4
15-20 reps
8
Romanian Deadlift (Dumbbell)
4
8-12 reps
9
Standing Calf Raise
4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
1
8-12 reps
8-12 reps
2
Leg Curl
4
8-12 reps
3
Hack Squat
4
1
8-12 reps
8-12 reps
4
Lying Leg Curl
4
8-12 reps
5
Leg Extension
4
8-12 reps
6
Leg Press
4
10-15 reps
7
Seated Calf Raise
4
15-20 reps
8
Romanian Deadlift (Dumbbell)
4
8-12 reps
9
Standing Calf Raise
4
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
2
Chest Fly (Machine)
4
8-12 reps
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
4
Lateral Raise (Dumbbell)
4
10-15 reps
5
Rear Delt Fly (Machine)
4
8-12 reps
6
Dip (Assisted)
4
8-12 reps
7
Tricep Pushdown (Cable)
4
10-15 reps
8
Incline Bench Press (Dumbbell)
4
9
Tricep Rope Push Down (Cable)
4
10
Incline Bench Press (Dumbbell)
4
11
Shoulder Press (Machine)
4
12
Bench Press (Smith Machine)
5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
2
Chest Fly (Machine)
4
8-12 reps
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
4
Lateral Raise (Dumbbell)
4
10-15 reps
5
Rear Delt Fly (Machine)
4
8-12 reps
6
Dip (Assisted)
4
8-12 reps
7
Tricep Pushdown (Cable)
4
10-15 reps
8
Incline Bench Press (Dumbbell)
4
9
Tricep Rope Push Down (Cable)
4
10
Incline Bench Press (Dumbbell)
4
11
Shoulder Press (Machine)
4
12
Bench Press (Smith Machine)
5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
2
Chest Fly (Machine)
4
8-12 reps
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
4
Lateral Raise (Dumbbell)
4
10-15 reps
5
Rear Delt Fly (Machine)
4
8-12 reps
6
Dip (Assisted)
4
8-12 reps
7
Tricep Pushdown (Cable)
4
10-15 reps
8
Incline Bench Press (Dumbbell)
4
9
Tricep Rope Push Down (Cable)
4
10
Incline Bench Press (Dumbbell)
4
11
Shoulder Press (Machine)
4
12
Bench Press (Smith Machine)
5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
2
Chest Fly (Machine)
4
8-12 reps
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
4
Lateral Raise (Dumbbell)
4
10-15 reps
5
Rear Delt Fly (Machine)
4
8-12 reps
6
Dip (Assisted)
4
8-12 reps
7
Tricep Pushdown (Cable)
4
10-15 reps
8
Incline Bench Press (Dumbbell)
4
9
Tricep Rope Push Down (Cable)
4
10
Incline Bench Press (Dumbbell)
4
11
Shoulder Press (Machine)
4
12
Bench Press (Smith Machine)
5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
2
Chest Fly (Machine)
4
8-12 reps
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
4
Lateral Raise (Dumbbell)
4
10-15 reps
5
Rear Delt Fly (Machine)
4
8-12 reps
6
Dip (Assisted)
4
8-12 reps
7
Tricep Pushdown (Cable)
4
10-15 reps
8
Incline Bench Press (Dumbbell)
4
9
Tricep Rope Push Down (Cable)
4
10
Incline Bench Press (Dumbbell)
4
11
Shoulder Press (Machine)
4
12
Bench Press (Smith Machine)
5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
2
Chest Fly (Machine)
4
8-12 reps
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
4
Lateral Raise (Dumbbell)
4
10-15 reps
5
Rear Delt Fly (Machine)
4
8-12 reps
6
Dip (Assisted)
4
8-12 reps
7
Tricep Pushdown (Cable)
4
10-15 reps
8
Incline Bench Press (Dumbbell)
4
9
Tricep Rope Push Down (Cable)
4
10
Incline Bench Press (Dumbbell)
4
11
Shoulder Press (Machine)
4
12
Bench Press (Smith Machine)
5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
2
Chest Fly (Machine)
4
8-12 reps
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
4
Lateral Raise (Dumbbell)
4
10-15 reps
5
Rear Delt Fly (Machine)
4
8-12 reps
6
Dip (Assisted)
4
8-12 reps
7
Tricep Pushdown (Cable)
4
10-15 reps
8
Incline Bench Press (Dumbbell)
4
9
Tricep Rope Push Down (Cable)
4
10
Incline Bench Press (Dumbbell)
4
11
Shoulder Press (Machine)
4
12
Bench Press (Smith Machine)
5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
2
Chest Fly (Machine)
4
8-12 reps
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
4
Lateral Raise (Dumbbell)
4
10-15 reps
5
Rear Delt Fly (Machine)
4
8-12 reps
6
Dip (Assisted)
4
8-12 reps
7
Tricep Pushdown (Cable)
4
10-15 reps
8
Incline Bench Press (Dumbbell)
4
9
Tricep Rope Push Down (Cable)
4
10
Incline Bench Press (Dumbbell)
4
11
Shoulder Press (Machine)
4
12
Bench Press (Smith Machine)
5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
2
Chest Fly (Machine)
4
8-12 reps
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
4
Lateral Raise (Dumbbell)
4
10-15 reps
5
Rear Delt Fly (Machine)
4
8-12 reps
6
Dip (Assisted)
4
8-12 reps
7
Tricep Pushdown (Cable)
4
10-15 reps
8
Incline Bench Press (Dumbbell)
4
9
Tricep Rope Push Down (Cable)
4
10
Incline Bench Press (Dumbbell)
4
11
Shoulder Press (Machine)
4
12
Bench Press (Smith Machine)
5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
2
Chest Fly (Machine)
4
8-12 reps
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
4
Lateral Raise (Dumbbell)
4
10-15 reps
5
Rear Delt Fly (Machine)
4
8-12 reps
6
Dip (Assisted)
4
8-12 reps
7
Tricep Pushdown (Cable)
4
10-15 reps
8
Incline Bench Press (Dumbbell)
4
9
Tricep Rope Push Down (Cable)
4
10
Incline Bench Press (Dumbbell)
4
11
Shoulder Press (Machine)
4
12
Bench Press (Smith Machine)
5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
2
Chest Fly (Machine)
4
8-12 reps
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
4
Lateral Raise (Dumbbell)
4
10-15 reps
5
Rear Delt Fly (Machine)
4
8-12 reps
6
Dip (Assisted)
4
8-12 reps
7
Tricep Pushdown (Cable)
4
10-15 reps
8
Incline Bench Press (Dumbbell)
4
9
Tricep Rope Push Down (Cable)
4
10
Incline Bench Press (Dumbbell)
4
11
Shoulder Press (Machine)
4
12
Bench Press (Smith Machine)
5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
2
Chest Fly (Machine)
4
8-12 reps
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
4
Lateral Raise (Dumbbell)
4
10-15 reps
5
Rear Delt Fly (Machine)
4
8-12 reps
6
Dip (Assisted)
4
8-12 reps
7
Tricep Pushdown (Cable)
4
10-15 reps
8
Incline Bench Press (Dumbbell)
4
9
Tricep Rope Push Down (Cable)
4
10
Incline Bench Press (Dumbbell)
4
11
Shoulder Press (Machine)
4
12
Bench Press (Smith Machine)
5
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8-12 reps
2
Lat Pulldown
4
8-12 reps
3
Seated Row (Cable)
4
8-12 reps
4
Face Pull
4
10-15 reps
5
Hammer Curl
4
8-12 reps
6
Bicep Curl (Cable)
4
8-12 reps
7
Bicep Curl (EZ Bar)
4
8-12 reps
8
Pull-Up (Assisted)
4
8-12 reps
9
Bicep Curl (Barbell)
4
10
Lat Pulldown (Close Grip)
3
1
8 reps
11
Reverse Bicep Curl (EZ Bar)
4
12
Shrug (Dumbbell)
4
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8-12 reps
2
Lat Pulldown
4
8-12 reps
3
Seated Row (Cable)
4
8-12 reps
4
Face Pull
4
10-15 reps
5
Hammer Curl
4
8-12 reps
6
Bicep Curl (Cable)
4
8-12 reps
7
Bicep Curl (EZ Bar)
4
8-12 reps
8
Pull-Up (Assisted)
4
8-12 reps
9
Bicep Curl (Barbell)
4
10
Lat Pulldown (Close Grip)
3
1
8 reps
11
Reverse Bicep Curl (EZ Bar)
4
12
Shrug (Dumbbell)
4
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8-12 reps
2
Lat Pulldown
4
8-12 reps
3
Seated Row (Cable)
4
8-12 reps
4
Face Pull
4
10-15 reps
5
Hammer Curl
4
8-12 reps
6
Bicep Curl (Cable)
4
8-12 reps
7
Bicep Curl (EZ Bar)
4
8-12 reps
8
Pull-Up (Assisted)
4
8-12 reps
9
Bicep Curl (Barbell)
4
10
Lat Pulldown (Close Grip)
3
1
8 reps
11
Reverse Bicep Curl (EZ Bar)
4
12
Shrug (Dumbbell)
4
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8-12 reps
2
Lat Pulldown
4
8-12 reps
3
Seated Row (Cable)
4
8-12 reps
4
Face Pull
4
10-15 reps
5
Hammer Curl
4
8-12 reps
6
Bicep Curl (Cable)
4
8-12 reps
7
Bicep Curl (EZ Bar)
4
8-12 reps
8
Pull-Up (Assisted)
4
8-12 reps
9
Bicep Curl (Barbell)
4
10
Lat Pulldown (Close Grip)
3
1
8 reps
11
Reverse Bicep Curl (EZ Bar)
4
12
Shrug (Dumbbell)
4
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8-12 reps
2
Lat Pulldown
4
8-12 reps
3
Seated Row (Cable)
4
8-12 reps
4
Face Pull
4
10-15 reps
5
Hammer Curl
4
8-12 reps
6
Bicep Curl (Cable)
4
8-12 reps
7
Bicep Curl (EZ Bar)
4
8-12 reps
8
Pull-Up (Assisted)
4
8-12 reps
9
Bicep Curl (Barbell)
4
10
Lat Pulldown (Close Grip)
3
1
8 reps
11
Reverse Bicep Curl (EZ Bar)
4
12
Shrug (Dumbbell)
4
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8-12 reps
2
Lat Pulldown
4
8-12 reps
3
Seated Row (Cable)
4
8-12 reps
4
Face Pull
4
10-15 reps
5
Hammer Curl
4
8-12 reps
6
Bicep Curl (Cable)
4
8-12 reps
7
Bicep Curl (EZ Bar)
4
8-12 reps
8
Pull-Up (Assisted)
4
8-12 reps
9
Bicep Curl (Barbell)
4
10
Lat Pulldown (Close Grip)
3
1
8 reps
11
Reverse Bicep Curl (EZ Bar)
4
12
Shrug (Dumbbell)
4
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8-12 reps
2
Lat Pulldown
4
8-12 reps
3
Seated Row (Cable)
4
8-12 reps
4
Face Pull
4
10-15 reps
5
Hammer Curl
4
8-12 reps
6
Bicep Curl (Cable)
4
8-12 reps
7
Bicep Curl (EZ Bar)
4
8-12 reps
8
Pull-Up (Assisted)
4
8-12 reps
9
Bicep Curl (Barbell)
4
10
Lat Pulldown (Close Grip)
3
1
8 reps
11
Reverse Bicep Curl (EZ Bar)
4
12
Shrug (Dumbbell)
4
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8-12 reps
2
Lat Pulldown
4
8-12 reps
3
Seated Row (Cable)
4
8-12 reps
4
Face Pull
4
10-15 reps
5
Hammer Curl
4
8-12 reps
6
Bicep Curl (Cable)
4
8-12 reps
7
Bicep Curl (EZ Bar)
4
8-12 reps
8
Pull-Up (Assisted)
4
8-12 reps
9
Bicep Curl (Barbell)
4
10
Lat Pulldown (Close Grip)
3
1
8 reps
11
Reverse Bicep Curl (EZ Bar)
4
12
Shrug (Dumbbell)
4
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8-12 reps
2
Lat Pulldown
4
8-12 reps
3
Seated Row (Cable)
4
8-12 reps
4
Face Pull
4
10-15 reps
5
Hammer Curl
4
8-12 reps
6
Bicep Curl (Cable)
4
8-12 reps
7
Bicep Curl (EZ Bar)
4
8-12 reps
8
Pull-Up (Assisted)
4
8-12 reps
9
Bicep Curl (Barbell)
4
10
Lat Pulldown (Close Grip)
3
1
8 reps
11
Reverse Bicep Curl (EZ Bar)
4
12
Shrug (Dumbbell)
4
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8-12 reps
2
Lat Pulldown
4
8-12 reps
3
Seated Row (Cable)
4
8-12 reps
4
Face Pull
4
10-15 reps
5
Hammer Curl
4
8-12 reps
6
Bicep Curl (Cable)
4
8-12 reps
7
Bicep Curl (EZ Bar)
4
8-12 reps
8
Pull-Up (Assisted)
4
8-12 reps
9
Bicep Curl (Barbell)
4
10
Lat Pulldown (Close Grip)
3
1
8 reps
11
Reverse Bicep Curl (EZ Bar)
4
12
Shrug (Dumbbell)
4
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8-12 reps
2
Lat Pulldown
4
8-12 reps
3
Seated Row (Cable)
4
8-12 reps
4
Face Pull
4
10-15 reps
5
Hammer Curl
4
8-12 reps
6
Bicep Curl (Cable)
4
8-12 reps
7
Bicep Curl (EZ Bar)
4
8-12 reps
8
Pull-Up (Assisted)
4
8-12 reps
9
Bicep Curl (Barbell)
4
10
Lat Pulldown (Close Grip)
3
1
8 reps
11
Reverse Bicep Curl (EZ Bar)
4
12
Shrug (Dumbbell)
4
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
8-12 reps
2
Lat Pulldown
4
8-12 reps
3
Seated Row (Cable)
4
8-12 reps
4
Face Pull
4
10-15 reps
5
Hammer Curl
4
8-12 reps
6
Bicep Curl (Cable)
4
8-12 reps
7
Bicep Curl (EZ Bar)
4
8-12 reps
8
Pull-Up (Assisted)
4
8-12 reps
9
Bicep Curl (Barbell)
4
10
Lat Pulldown (Close Grip)
3
1
8 reps
11
Reverse Bicep Curl (EZ Bar)
4
12
Shrug (Dumbbell)
4
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
2
Leg Curl
4
8-12 reps
3
Hack Squat
4
8-12 reps
4
Lying Leg Curl
4
8-12 reps
5
Leg Extension
4
8-12 reps
6
Leg Press
4
10-15 reps
7
Seated Calf Raise
4
15-20 reps
8
Romanian Deadlift (Barbell)
4
8-12 reps
9
Standing Calf Raise
4
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
2
Leg Curl
4
8-12 reps
3
Hack Squat
4
8-12 reps
4
Lying Leg Curl
4
8-12 reps
5
Leg Extension
4
8-12 reps
6
Leg Press
4
10-15 reps
7
Seated Calf Raise
4
15-20 reps
8
Romanian Deadlift (Barbell)
4
8-12 reps
9
Standing Calf Raise
4
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
2
Leg Curl
4
8-12 reps
3
Hack Squat
4
8-12 reps
4
Lying Leg Curl
4
8-12 reps
5
Leg Extension
4
8-12 reps
6
Leg Press
4
10-15 reps
7
Seated Calf Raise
4
15-20 reps
8
Romanian Deadlift (Barbell)
4
8-12 reps
9
Standing Calf Raise
4
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
2
Leg Curl
4
8-12 reps
3
Hack Squat
4
8-12 reps
4
Lying Leg Curl
4
8-12 reps
5
Leg Extension
4
8-12 reps
6
Leg Press
4
10-15 reps
7
Seated Calf Raise
4
15-20 reps
8
Romanian Deadlift (Barbell)
4
8-12 reps
9
Standing Calf Raise
4
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
2
Leg Curl
4
8-12 reps
3
Hack Squat
4
8-12 reps
4
Lying Leg Curl
4
8-12 reps
5
Leg Extension
4
8-12 reps
6
Leg Press
4
10-15 reps
7
Seated Calf Raise
4
15-20 reps
8
Romanian Deadlift (Barbell)
4
8-12 reps
9
Standing Calf Raise
4
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
2
Leg Curl
4
8-12 reps
3
Hack Squat
4
8-12 reps
4
Lying Leg Curl
4
8-12 reps
5
Leg Extension
4
8-12 reps
6
Leg Press
4
10-15 reps
7
Seated Calf Raise
4
15-20 reps
8
Romanian Deadlift (Barbell)
4
8-12 reps
9
Standing Calf Raise
4
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
2
Leg Curl
4
8-12 reps
3
Hack Squat
4
8-12 reps
4
Lying Leg Curl
4
8-12 reps
5
Leg Extension
4
8-12 reps
6
Leg Press
4
10-15 reps
7
Seated Calf Raise
4
15-20 reps
8
Romanian Deadlift (Barbell)
4
8-12 reps
9
Standing Calf Raise
4
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
2
Leg Curl
4
8-12 reps
3
Hack Squat
4
8-12 reps
4
Lying Leg Curl
4
8-12 reps
5
Leg Extension
4
8-12 reps
6
Leg Press
4
10-15 reps
7
Seated Calf Raise
4
15-20 reps
8
Romanian Deadlift (Barbell)
4
8-12 reps
9
Standing Calf Raise
4
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
2
Leg Curl
4
8-12 reps
3
Hack Squat
4
8-12 reps
4
Lying Leg Curl
4
8-12 reps
5
Leg Extension
4
8-12 reps
6
Leg Press
4
10-15 reps
7
Seated Calf Raise
4
15-20 reps
8
Romanian Deadlift (Barbell)
4
8-12 reps
9
Standing Calf Raise
4
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
2
Leg Curl
4
8-12 reps
3
Hack Squat
4
8-12 reps
4
Lying Leg Curl
4
8-12 reps
5
Leg Extension
4
8-12 reps
6
Leg Press
4
10-15 reps
7
Seated Calf Raise
4
15-20 reps
8
Romanian Deadlift (Barbell)
4
8-12 reps
9
Standing Calf Raise
4
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
2
Leg Curl
4
8-12 reps
3
Hack Squat
4
8-12 reps
4
Lying Leg Curl
4
8-12 reps
5
Leg Extension
4
8-12 reps
6
Leg Press
4
10-15 reps
7
Seated Calf Raise
4
15-20 reps
8
Romanian Deadlift (Barbell)
4
8-12 reps
9
Standing Calf Raise
4
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
2
Leg Curl
4
8-12 reps
3
Hack Squat
4
8-12 reps
4
Lying Leg Curl
4
8-12 reps
5
Leg Extension
4
8-12 reps
6
Leg Press
4
10-15 reps
7
Seated Calf Raise
4
15-20 reps
8
Romanian Deadlift (Barbell)
4
8-12 reps
9
Standing Calf Raise
4
Week 1
1 / 12 Weeks
Day 2
1
T-Bar Row
4 Sets
8-12 Reps
2
Lat Pulldown
4 Sets
8-12 Reps
3
Seated Row (Cable)
4 Sets
8-12 Reps
4
Face Pull
4 Sets
10-15 Reps
5
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
6
Reverse Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
7
Preacher Curl (Barbell)
4 Sets
8-12 Reps
8
Pull-Up (Assisted)
4 Sets
8-12 Reps
9
Lat Pulldown (Close Grip)
3 Sets
Day 3
1
Squat (Barbell)
4 Sets
1 Set
8-12 Reps
8-12 Reps
2
Leg Curl
4 Sets
8-12 Reps
3
Hack Squat
4 Sets
1 Set
8-12 Reps
8-12 Reps
4
Lying Leg Curl
4 Sets
8-12 Reps
5
Leg Extension
4 Sets
8-12 Reps
6
Leg Press
4 Sets
10-15 Reps
7
Seated Calf Raise
4 Sets
15-20 Reps
8
Romanian Deadlift (Dumbbell)
4 Sets
8-12 Reps
9
Standing Calf Raise
4 Sets
Day 4
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
2
Chest Fly (Machine)
4 Sets
8-12 Reps
3
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
4
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
5
Rear Delt Fly (Machine)
4 Sets
8-12 Reps
6
Dip (Assisted)
4 Sets
8-12 Reps
7
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
8
Incline Bench Press (Dumbbell)
4 Sets
9
Tricep Rope Push Down (Cable)
4 Sets
10
Incline Bench Press (Dumbbell)
4 Sets
11
Shoulder Press (Machine)
4 Sets
12
Bench Press (Smith Machine)
5 Sets
Day 5
1
T-Bar Row
4 Sets
8-12 Reps
2
Lat Pulldown
4 Sets
8-12 Reps
3
Seated Row (Cable)
4 Sets
8-12 Reps
4
Face Pull
4 Sets
10-15 Reps
5
Hammer Curl
4 Sets
8-12 Reps
6
Bicep Curl (Cable)
4 Sets
8-12 Reps
7
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
8
Pull-Up (Assisted)
4 Sets
8-12 Reps
9
Bicep Curl (Barbell)
4 Sets
10
Lat Pulldown (Close Grip)
3 Sets
1 Set
8 Reps
11
Reverse Bicep Curl (EZ Bar)
4 Sets
12
Shrug (Dumbbell)
4 Sets
Day 6
1
Squat (Barbell)
4 Sets
8-12 Reps
2
Leg Curl
4 Sets
8-12 Reps
3
Hack Squat
4 Sets
8-12 Reps
4
Lying Leg Curl
4 Sets
8-12 Reps
5
Leg Extension
4 Sets
8-12 Reps
6
Leg Press
4 Sets
10-15 Reps
7
Seated Calf Raise
4 Sets
15-20 Reps
8
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
9
Standing Calf Raise
4 Sets
Day 1
1
Bench Press (Barbell)
4 Sets
8-12 Reps
2
Decline Bench Press (Barbell)
4 Sets
8-12 Reps
3
Chest Fly (Machine)
4 Sets
8-12 Reps
4
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
6
Dip (Assisted)
4 Sets
8-12 Reps
7
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
8
Tricep Extension (Dumbbell)
4 Sets
9
Tricep Extension (Barbell)
4 Sets
10
Incline Tricep Extension (Dumbbell)
4 Sets