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by chris chan esquivel

Program Description

Bang for your Buck Prioritization of most important muscles to look the most jacked 4 Day Split + Leg Day Rep Range: 6-10 RIR: 1-2 Last Set always all the way to failure Supersets

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 15, 2024 10:21
  • Last Edited
    Nov 19, 2024 02:20
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 9
2
One Arm Lateral Raise (Cable)
4
6-10 reps
RPE 9
3
Shrug (Smith Machine)
4
6-10 reps
RPE 9
4
Preacher Curl Machine
2
6-10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9
6
Cable Wrist Curl
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 9
2
One Arm Lateral Raise (Cable)
4
6-10 reps
RPE 9
3
Shrug (Smith Machine)
4
6-10 reps
RPE 9
4
Preacher Curl Machine
2
6-10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9
6
Cable Wrist Curl
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 9
2
One Arm Lateral Raise (Cable)
4
6-10 reps
RPE 9
3
Shrug (Smith Machine)
4
6-10 reps
RPE 9
4
Preacher Curl Machine
2
6-10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9
6
Cable Wrist Curl
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 9
2
One Arm Lateral Raise (Cable)
4
6-10 reps
RPE 9
3
Shrug (Smith Machine)
4
6-10 reps
RPE 9
4
Preacher Curl Machine
2
6-10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9
6
Cable Wrist Curl
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 9
2
One Arm Lateral Raise (Cable)
4
6-10 reps
RPE 9
3
Shrug (Smith Machine)
4
6-10 reps
RPE 9
4
Preacher Curl Machine
2
6-10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9
6
Cable Wrist Curl
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 9
2
One Arm Lateral Raise (Cable)
4
6-10 reps
RPE 9
3
Shrug (Smith Machine)
4
6-10 reps
RPE 9
4
Preacher Curl Machine
2
6-10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9
6
Cable Wrist Curl
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 9
2
One Arm Lateral Raise (Cable)
4
6-10 reps
RPE 9
3
Shrug (Smith Machine)
4
6-10 reps
RPE 9
4
Preacher Curl Machine
2
6-10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9
6
Cable Wrist Curl
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 9
2
One Arm Lateral Raise (Cable)
4
6-10 reps
RPE 9
3
Shrug (Smith Machine)
4
6-10 reps
RPE 9
4
Preacher Curl Machine
2
6-10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9
6
Cable Wrist Curl
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-10 reps
RPE 9
2
One Arm Lateral Raise (Cable)
4
6-10 reps
RPE 9
3
Shrug (Smith Machine)
4
6-10 reps
RPE 9
4
Preacher Curl Machine
2
6-10 reps
RPE 9
5
Overhead Tricep Extension (Cable)
2
6-10 reps
RPE 9
6
Cable Wrist Curl
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2
Lying One-Side Lateral Raise (Dumbbell)
4
6-10 reps
RPE 9
3
Upright Row (Cable)
4
6-10 reps
RPE 9
4
Bicep Curl (Cable)
2
6-10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2
Lying One-Side Lateral Raise (Dumbbell)
4
6-10 reps
RPE 9
3
Upright Row (Cable)
4
6-10 reps
RPE 9
4
Bicep Curl (Cable)
2
6-10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2
Lying One-Side Lateral Raise (Dumbbell)
4
6-10 reps
RPE 9
3
Upright Row (Cable)
4
6-10 reps
RPE 9
4
Bicep Curl (Cable)
2
6-10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2
Lying One-Side Lateral Raise (Dumbbell)
4
6-10 reps
RPE 9
3
Upright Row (Cable)
4
6-10 reps
RPE 9
4
Bicep Curl (Cable)
2
6-10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2
Lying One-Side Lateral Raise (Dumbbell)
4
6-10 reps
RPE 9
3
Upright Row (Cable)
4
6-10 reps
RPE 9
4
Bicep Curl (Cable)
2
6-10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2
Lying One-Side Lateral Raise (Dumbbell)
4
6-10 reps
RPE 9
3
Upright Row (Cable)
4
6-10 reps
RPE 9
4
Bicep Curl (Cable)
2
6-10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2
Lying One-Side Lateral Raise (Dumbbell)
4
6-10 reps
RPE 9
3
Upright Row (Cable)
4
6-10 reps
RPE 9
4
Bicep Curl (Cable)
2
6-10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2
Lying One-Side Lateral Raise (Dumbbell)
4
6-10 reps
RPE 9
3
Upright Row (Cable)
4
6-10 reps
RPE 9
4
Bicep Curl (Cable)
2
6-10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2
Lying One-Side Lateral Raise (Dumbbell)
4
6-10 reps
RPE 9
3
Upright Row (Cable)
4
6-10 reps
RPE 9
4
Bicep Curl (Cable)
2
6-10 reps
RPE 9
5
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
6-10 reps
RPE 9
2
One Arm Lateral Raise (Cable)
4
6-10 reps
RPE 9
3
Wide Grip Lat Pulldown
4
6-10 reps
RPE 9
4
Tricep Kickback (Cable)
2
6-10 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
6
Cable Wrist Curl
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
6-10 reps
RPE 9
2
One Arm Lateral Raise (Cable)
4
6-10 reps
RPE 9
3
Wide Grip Lat Pulldown
4
6-10 reps
RPE 9
4
Tricep Kickback (Cable)
2
6-10 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
6
Cable Wrist Curl
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
6-10 reps
RPE 9
2
One Arm Lateral Raise (Cable)
4
6-10 reps
RPE 9
3
Wide Grip Lat Pulldown
4
6-10 reps
RPE 9
4
Tricep Kickback (Cable)
2
6-10 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
6
Cable Wrist Curl
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
6-10 reps
RPE 9
2
One Arm Lateral Raise (Cable)
4
6-10 reps
RPE 9
3
Wide Grip Lat Pulldown
4
6-10 reps
RPE 9
4
Tricep Kickback (Cable)
2
6-10 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
6
Cable Wrist Curl
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
6-10 reps
RPE 9
2
One Arm Lateral Raise (Cable)
4
6-10 reps
RPE 9
3
Wide Grip Lat Pulldown
4
6-10 reps
RPE 9
4
Tricep Kickback (Cable)
2
6-10 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
6
Cable Wrist Curl
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
6-10 reps
RPE 9
2
One Arm Lateral Raise (Cable)
4
6-10 reps
RPE 9
3
Wide Grip Lat Pulldown
4
6-10 reps
RPE 9
4
Tricep Kickback (Cable)
2
6-10 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
6
Cable Wrist Curl
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
6-10 reps
RPE 9
2
One Arm Lateral Raise (Cable)
4
6-10 reps
RPE 9
3
Wide Grip Lat Pulldown
4
6-10 reps
RPE 9
4
Tricep Kickback (Cable)
2
6-10 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
6
Cable Wrist Curl
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
6-10 reps
RPE 9
2
One Arm Lateral Raise (Cable)
4
6-10 reps
RPE 9
3
Wide Grip Lat Pulldown
4
6-10 reps
RPE 9
4
Tricep Kickback (Cable)
2
6-10 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
6
Cable Wrist Curl
2
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
4
6-10 reps
RPE 9
2
One Arm Lateral Raise (Cable)
4
6-10 reps
RPE 9
3
Wide Grip Lat Pulldown
4
6-10 reps
RPE 9
4
Tricep Kickback (Cable)
2
6-10 reps
RPE 9
5
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
6
Cable Wrist Curl
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
6-10 reps
RPE 9
3
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9
4
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
5
Incline Bench Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
6-10 reps
RPE 9
3
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9
4
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
5
Incline Bench Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
6-10 reps
RPE 9
3
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9
4
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
5
Incline Bench Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
6-10 reps
RPE 9
3
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9
4
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
5
Incline Bench Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
6-10 reps
RPE 9
3
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9
4
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
5
Incline Bench Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
6-10 reps
RPE 9
3
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9
4
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
5
Incline Bench Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
6-10 reps
RPE 9
3
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9
4
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
5
Incline Bench Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
6-10 reps
RPE 9
3
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9
4
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
5
Incline Bench Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
6-10 reps
RPE 9
3
Pull-Up (Bodyweight)
4
6-10 reps
RPE 9
4
Tricep Pushdown (Cable)
2
6-10 reps
RPE 9
5
Incline Bench Bicep Curl (Dumbbell)
2
6-10 reps
RPE 9
6
Reverse Wrist Curl (Dumbbell)
2
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
6-10 reps
RPE 9
2
Leg Curl
4
6-10 reps
RPE 9
3
Seated Calf Raise
4
6-10 reps
RPE 9
4
Lat Pulldown (Single Arm)
4
6-10 reps
RPE 9
5
Cable Crunch
4
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
6-10 reps
RPE 9
2
Leg Curl
4
6-10 reps
RPE 9
3
Seated Calf Raise
4
6-10 reps
RPE 9
4
Lat Pulldown (Single Arm)
4
6-10 reps
RPE 9
5
Cable Crunch
4
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
6-10 reps
RPE 9
2
Leg Curl
4
6-10 reps
RPE 9
3
Seated Calf Raise
4
6-10 reps
RPE 9
4
Lat Pulldown (Single Arm)
4
6-10 reps
RPE 9
5
Cable Crunch
4
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
6-10 reps
RPE 9
2
Leg Curl
4
6-10 reps
RPE 9
3
Seated Calf Raise
4
6-10 reps
RPE 9
4
Lat Pulldown (Single Arm)
4
6-10 reps
RPE 9
5
Cable Crunch
4
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
6-10 reps
RPE 9
2
Leg Curl
4
6-10 reps
RPE 9
3
Seated Calf Raise
4
6-10 reps
RPE 9
4
Lat Pulldown (Single Arm)
4
6-10 reps
RPE 9
5
Cable Crunch
4
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
6-10 reps
RPE 9
2
Leg Curl
4
6-10 reps
RPE 9
3
Seated Calf Raise
4
6-10 reps
RPE 9
4
Lat Pulldown (Single Arm)
4
6-10 reps
RPE 9
5
Cable Crunch
4
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
6-10 reps
RPE 9
2
Leg Curl
4
6-10 reps
RPE 9
3
Seated Calf Raise
4
6-10 reps
RPE 9
4
Lat Pulldown (Single Arm)
4
6-10 reps
RPE 9
5
Cable Crunch
4
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
6-10 reps
RPE 9
2
Leg Curl
4
6-10 reps
RPE 9
3
Seated Calf Raise
4
6-10 reps
RPE 9
4
Lat Pulldown (Single Arm)
4
6-10 reps
RPE 9
5
Cable Crunch
4
6-10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
6-10 reps
RPE 9
2
Leg Curl
4
6-10 reps
RPE 9
3
Seated Calf Raise
4
6-10 reps
RPE 9
4
Lat Pulldown (Single Arm)
4
6-10 reps
RPE 9
5
Cable Crunch
4
6-10 reps
RPE 9
Week 1
1 / 9 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
4 Sets
6-10 Reps
@9
2
One Arm Lateral Raise (Cable)
4 Sets
6-10 Reps
@9
3
Shrug (Smith Machine)
4 Sets
6-10 Reps
@9
4
Preacher Curl Machine
2 Sets
6-10 Reps
@9
5
Overhead Tricep Extension (Cable)
2 Sets
6-10 Reps
@9
6
Cable Wrist Curl
2 Sets
6-10 Reps
@9
Day 2
1
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
@9
2
Lying One-Side Lateral Raise (Dumbbell)
4 Sets
6-10 Reps
@9
3
Upright Row (Cable)
4 Sets
6-10 Reps
@9
4
Bicep Curl (Cable)
2 Sets
6-10 Reps
@9
5
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@9
6
Reverse Wrist Curl (Dumbbell)
2 Sets
6-10 Reps
@9
Day 5
1
Leg Extension
4 Sets
6-10 Reps
@9
2
Leg Curl
4 Sets
6-10 Reps
@9
3
Seated Calf Raise
4 Sets
6-10 Reps
@9
4
Lat Pulldown (Single Arm)
4 Sets
6-10 Reps
@9
5
Cable Crunch
4 Sets
6-10 Reps
@9
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
@9
2
Lateral Raise (Dumbbell)
4 Sets
6-10 Reps
@9
3
Pull-Up (Bodyweight)
4 Sets
6-10 Reps
@9
4
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@9
5
Incline Bench Bicep Curl (Dumbbell)
2 Sets
6-10 Reps
@9
6
Reverse Wrist Curl (Dumbbell)
2 Sets
6-10 Reps
@9
Day 3
1
Chest Fly (Machine)
4 Sets
6-10 Reps
@9
2
One Arm Lateral Raise (Cable)
4 Sets
6-10 Reps
@9
3
Wide Grip Lat Pulldown
4 Sets
6-10 Reps
@9
4
Tricep Kickback (Cable)
2 Sets
6-10 Reps
@9
5
Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
@9
6
Cable Wrist Curl
2 Sets
6-10 Reps
@9