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Building muscles in effective and efficient way.
by Mohamad Kashor
Program Description
Effective and efficient
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding, Powerbuilding
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jun 02, 2024 09:15
Last Edited
Jun 11, 2024 09:25
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Week 1
1 / 12 Weeks
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
2
One Arm Lateral Raise (Cable)
3 Sets
8-15 Reps
3
Squat (Smith Machine)
2 Sets
8-15 Reps
4A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
4B
Preacher Curl (Barbell)
3 Sets
8-12 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
6
Leg Extension
2 Sets
8-15 Reps
Day 5
1
Military Press (Barbell)
2 Sets
6-8 Reps
2
One Arm Lateral Raise (Cable)
4 Sets
8-15 Reps
3
Revers Cable Fly
2 Sets
8-12 Reps
4A
Single Arm Tricep Extension (Cable)
3 Sets
8-15 Reps
4B
Hammer Curles (Cable)
3 Sets
8-15 Reps
5
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
6
Standing Calf Raise
3 Sets
8-25 Reps
Day 4
1
Bent Over Row (Barbell)
3 Sets
6-10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
3
Lat Pulldown
3 Sets
8-12 Reps
4
Incline Bench Press (Smith Machine)
2 Sets
8-15 Reps
5A
Chest Fly (Machine)
3 Sets
8-15 Reps
5B
Standing Pullover (Cable)
3 Sets
8-15 Reps
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Lat Pulldown
3 Sets
8-12 Reps
3
Lying Leg Curl
3 Sets
8-15 Reps
4
Standing Pullover (Cable)
3 Sets
8-15 Reps
5A
Revers Cable Fly
3 Sets
8-15 Reps
5B
Bicep Curl (Cable)
3 Sets
8-12 Reps
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
2
One Arm Lateral Raise (Cable)
4 Sets
8-15 Reps
3
Incline Bench Press (Smith Machine)
2 Sets
8-15 Reps
4
Chest Fly (Machine)
2 Sets
8-15 Reps
5
Single Arm Tricep Extension (Cable)
3 Sets
8-15 Reps
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Lat Pulldown
3 Sets
8-12 Reps
3
Lying Leg Curl
3 Sets
8-15 Reps
4
Standing Pullover (Cable)
3 Sets
8-15 Reps
5A
Revers Cable Fly
3 Sets
8-15 Reps
5B
Bicep Curl (Cable)
3 Sets
8-12 Reps
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
2
One Arm Lateral Raise (Cable)
4 Sets
8-15 Reps
3
Incline Bench Press (Smith Machine)
2 Sets
8-15 Reps
4
Chest Fly (Machine)
2 Sets
8-15 Reps
5
Single Arm Tricep Extension (Cable)
3 Sets
8-15 Reps
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
2
One Arm Lateral Raise (Cable)
3 Sets
8-15 Reps
3
Squat (Smith Machine)
2 Sets
8-15 Reps
4A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
4B
Preacher Curl (Barbell)
3 Sets
8-12 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
6
Leg Extension
2 Sets
8-15 Reps
Day 4
1
Bent Over Row (Barbell)
3 Sets
6-10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
3
Lat Pulldown
3 Sets
8-12 Reps
4
Incline Bench Press (Smith Machine)
2 Sets
8-15 Reps
5A
Chest Fly (Machine)
3 Sets
8-15 Reps
5B
Standing Pullover (Cable)
3 Sets
8-15 Reps
Day 5
1
Military Press (Barbell)
2 Sets
6-8 Reps
2
One Arm Lateral Raise (Cable)
4 Sets
8-15 Reps
3
Revers Cable Fly
2 Sets
8-12 Reps
4A
Single Arm Tricep Extension (Cable)
3 Sets
8-15 Reps
4B
Hammer Curles (Cable)
3 Sets
8-15 Reps
5
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
6
Standing Calf Raise
3 Sets
8-25 Reps
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Lat Pulldown
3 Sets
8-12 Reps
3
Lying Leg Curl
3 Sets
8-15 Reps
4
Standing Pullover (Cable)
3 Sets
8-15 Reps
5A
Revers Cable Fly
3 Sets
8-15 Reps
5B
Bicep Curl (Cable)
3 Sets
8-12 Reps
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
2
One Arm Lateral Raise (Cable)
4 Sets
8-15 Reps
3
Incline Bench Press (Smith Machine)
2 Sets
8-15 Reps
4
Chest Fly (Machine)
2 Sets
8-15 Reps
5
Single Arm Tricep Extension (Cable)
3 Sets
8-15 Reps
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
2
One Arm Lateral Raise (Cable)
3 Sets
8-15 Reps
3
Squat (Smith Machine)
2 Sets
8-15 Reps
4A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
4B
Preacher Curl (Barbell)
3 Sets
8-12 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
6
Leg Extension
2 Sets
8-15 Reps
Day 4
1
Bent Over Row (Barbell)
3 Sets
6-10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
3
Lat Pulldown
3 Sets
8-12 Reps
4
Incline Bench Press (Smith Machine)
2 Sets
8-15 Reps
5A
Chest Fly (Machine)
3 Sets
8-15 Reps
5B
Standing Pullover (Cable)
3 Sets
8-15 Reps
Day 5
1
Military Press (Barbell)
2 Sets
6-8 Reps
2
One Arm Lateral Raise (Cable)
4 Sets
8-15 Reps
3
Revers Cable Fly
2 Sets
8-12 Reps
4A
Single Arm Tricep Extension (Cable)
3 Sets
8-15 Reps
4B
Hammer Curles (Cable)
3 Sets
8-15 Reps
5
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
6
Standing Calf Raise
3 Sets
8-25 Reps
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Lat Pulldown
3 Sets
8-12 Reps
3
Lying Leg Curl
3 Sets
8-15 Reps
4
Standing Pullover (Cable)
3 Sets
8-15 Reps
5A
Revers Cable Fly
3 Sets
8-15 Reps
5B
Bicep Curl (Cable)
3 Sets
8-12 Reps
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
2
One Arm Lateral Raise (Cable)
4 Sets
8-15 Reps
3
Incline Bench Press (Smith Machine)
2 Sets
8-15 Reps
4
Chest Fly (Machine)
2 Sets
8-15 Reps
5
Single Arm Tricep Extension (Cable)
3 Sets
8-15 Reps
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
2
One Arm Lateral Raise (Cable)
3 Sets
8-15 Reps
3
Squat (Smith Machine)
2 Sets
8-15 Reps
4A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
4B
Preacher Curl (Barbell)
3 Sets
8-12 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
6
Leg Extension
2 Sets
8-15 Reps
Day 4
1
Bent Over Row (Barbell)
3 Sets
6-10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
3
Lat Pulldown
3 Sets
8-12 Reps
4
Incline Bench Press (Smith Machine)
2 Sets
8-15 Reps
5A
Chest Fly (Machine)
3 Sets
8-15 Reps
5B
Standing Pullover (Cable)
3 Sets
8-15 Reps
Day 5
1
Military Press (Barbell)
2 Sets
6-8 Reps
2
One Arm Lateral Raise (Cable)
4 Sets
8-15 Reps
3
Revers Cable Fly
2 Sets
8-12 Reps
4A
Single Arm Tricep Extension (Cable)
3 Sets
8-15 Reps
4B
Hammer Curles (Cable)
3 Sets
8-15 Reps
5
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
6
Standing Calf Raise
3 Sets
8-25 Reps
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Lat Pulldown
3 Sets
8-12 Reps
3
Lying Leg Curl
3 Sets
8-15 Reps
4
Standing Pullover (Cable)
3 Sets
8-15 Reps
5A
Revers Cable Fly
3 Sets
8-15 Reps
5B
Bicep Curl (Cable)
3 Sets
8-12 Reps
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
2
One Arm Lateral Raise (Cable)
4 Sets
8-15 Reps
3
Incline Bench Press (Smith Machine)
2 Sets
8-15 Reps
4
Chest Fly (Machine)
2 Sets
8-15 Reps
5
Single Arm Tricep Extension (Cable)
3 Sets
8-15 Reps
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
2
One Arm Lateral Raise (Cable)
3 Sets
8-15 Reps
3
Squat (Smith Machine)
2 Sets
8-15 Reps
4A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
4B
Preacher Curl (Barbell)
3 Sets
8-12 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
6
Leg Extension
2 Sets
8-15 Reps
Day 4
1
Bent Over Row (Barbell)
3 Sets
6-10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
3
Lat Pulldown
3 Sets
8-12 Reps
4
Incline Bench Press (Smith Machine)
2 Sets
8-15 Reps
5A
Chest Fly (Machine)
3 Sets
8-15 Reps
5B
Standing Pullover (Cable)
3 Sets
8-15 Reps
Day 5
1
Military Press (Barbell)
2 Sets
6-8 Reps
2
One Arm Lateral Raise (Cable)
4 Sets
8-15 Reps
3
Revers Cable Fly
2 Sets
8-12 Reps
4A
Single Arm Tricep Extension (Cable)
3 Sets
8-15 Reps
4B
Hammer Curles (Cable)
3 Sets
8-15 Reps
5
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
6
Standing Calf Raise
3 Sets
8-25 Reps
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Lat Pulldown
3 Sets
8-12 Reps
3
Lying Leg Curl
3 Sets
8-15 Reps
4
Standing Pullover (Cable)
3 Sets
8-15 Reps
5A
Revers Cable Fly
3 Sets
8-15 Reps
5B
Bicep Curl (Cable)
3 Sets
8-12 Reps
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
2
One Arm Lateral Raise (Cable)
4 Sets
8-15 Reps
3
Incline Bench Press (Smith Machine)
2 Sets
8-15 Reps
4
Chest Fly (Machine)
2 Sets
8-15 Reps
5
Single Arm Tricep Extension (Cable)
3 Sets
8-15 Reps
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
2
One Arm Lateral Raise (Cable)
3 Sets
8-15 Reps
3
Squat (Smith Machine)
2 Sets
8-15 Reps
4A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
4B
Preacher Curl (Barbell)
3 Sets
8-12 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
6
Leg Extension
2 Sets
8-15 Reps
Day 4
1
Bent Over Row (Barbell)
3 Sets
6-10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
3
Lat Pulldown
3 Sets
8-12 Reps
4
Incline Bench Press (Smith Machine)
2 Sets
8-15 Reps
5A
Chest Fly (Machine)
3 Sets
8-15 Reps
5B
Standing Pullover (Cable)
3 Sets
8-15 Reps
Day 5
1
Military Press (Barbell)
2 Sets
6-8 Reps
2
One Arm Lateral Raise (Cable)
4 Sets
8-15 Reps
3
Revers Cable Fly
2 Sets
8-12 Reps
4A
Single Arm Tricep Extension (Cable)
3 Sets
8-15 Reps
4B
Hammer Curles (Cable)
3 Sets
8-15 Reps
5
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
6
Standing Calf Raise
3 Sets
8-25 Reps
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Lat Pulldown
3 Sets
8-12 Reps
3
Lying Leg Curl
3 Sets
8-15 Reps
4
Standing Pullover (Cable)
3 Sets
8-15 Reps
5A
Revers Cable Fly
3 Sets
8-15 Reps
5B
Bicep Curl (Cable)
3 Sets
8-12 Reps
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
2
One Arm Lateral Raise (Cable)
4 Sets
8-15 Reps
3
Incline Bench Press (Smith Machine)
2 Sets
8-15 Reps
4
Chest Fly (Machine)
2 Sets
8-15 Reps
5
Single Arm Tricep Extension (Cable)
3 Sets
8-15 Reps
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
2
One Arm Lateral Raise (Cable)
3 Sets
8-15 Reps
3
Squat (Smith Machine)
2 Sets
8-15 Reps
4A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
4B
Preacher Curl (Barbell)
3 Sets
8-12 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
6
Leg Extension
2 Sets
8-15 Reps
Day 4
1
Bent Over Row (Barbell)
3 Sets
6-10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
3
Lat Pulldown
3 Sets
8-12 Reps
4
Incline Bench Press (Smith Machine)
2 Sets
8-15 Reps
5A
Chest Fly (Machine)
3 Sets
8-15 Reps
5B
Standing Pullover (Cable)
3 Sets
8-15 Reps
Day 5
1
Military Press (Barbell)
2 Sets
6-8 Reps
2
One Arm Lateral Raise (Cable)
4 Sets
8-15 Reps
3
Revers Cable Fly
2 Sets
8-12 Reps
4A
Single Arm Tricep Extension (Cable)
3 Sets
8-15 Reps
4B
Hammer Curles (Cable)
3 Sets
8-15 Reps
5
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
6
Standing Calf Raise
3 Sets
8-25 Reps
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Lat Pulldown
3 Sets
8-12 Reps
3
Lying Leg Curl
3 Sets
8-15 Reps
4
Standing Pullover (Cable)
3 Sets
8-15 Reps
5A
Revers Cable Fly
3 Sets
8-15 Reps
5B
Bicep Curl (Cable)
3 Sets
8-12 Reps
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
2
One Arm Lateral Raise (Cable)
4 Sets
8-15 Reps
3
Incline Bench Press (Smith Machine)
2 Sets
8-15 Reps
4
Chest Fly (Machine)
2 Sets
8-15 Reps
5
Single Arm Tricep Extension (Cable)
3 Sets
8-15 Reps
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
2
One Arm Lateral Raise (Cable)
3 Sets
8-15 Reps
3
Squat (Smith Machine)
2 Sets
8-15 Reps
4A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
4B
Preacher Curl (Barbell)
3 Sets
8-12 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
6
Leg Extension
2 Sets
8-15 Reps
Day 4
1
Bent Over Row (Barbell)
3 Sets
6-10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
3
Lat Pulldown
3 Sets
8-12 Reps
4
Incline Bench Press (Smith Machine)
2 Sets
8-15 Reps
5A
Chest Fly (Machine)
3 Sets
8-15 Reps
5B
Standing Pullover (Cable)
3 Sets
8-15 Reps
Day 5
1
Military Press (Barbell)
2 Sets
6-8 Reps
2
One Arm Lateral Raise (Cable)
4 Sets
8-15 Reps
3
Revers Cable Fly
2 Sets
8-12 Reps
4A
Single Arm Tricep Extension (Cable)
3 Sets
8-15 Reps
4B
Hammer Curles (Cable)
3 Sets
8-15 Reps
5
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
6
Standing Calf Raise
3 Sets
8-25 Reps
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Lat Pulldown
3 Sets
8-12 Reps
3
Lying Leg Curl
3 Sets
8-15 Reps
4
Standing Pullover (Cable)
3 Sets
8-15 Reps
5A
Revers Cable Fly
3 Sets
8-15 Reps
5B
Bicep Curl (Cable)
3 Sets
8-12 Reps
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
2
One Arm Lateral Raise (Cable)
4 Sets
8-15 Reps
3
Incline Bench Press (Smith Machine)
2 Sets
8-15 Reps
4
Chest Fly (Machine)
2 Sets
8-15 Reps
5
Single Arm Tricep Extension (Cable)
3 Sets
8-15 Reps
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
2
One Arm Lateral Raise (Cable)
3 Sets
8-15 Reps
3
Squat (Smith Machine)
2 Sets
8-15 Reps
4A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
4B
Preacher Curl (Barbell)
3 Sets
8-12 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
6
Leg Extension
2 Sets
8-15 Reps
Day 4
1
Bent Over Row (Barbell)
3 Sets
6-10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
3
Lat Pulldown
3 Sets
8-12 Reps
4
Incline Bench Press (Smith Machine)
2 Sets
8-15 Reps
5A
Chest Fly (Machine)
3 Sets
8-15 Reps
5B
Standing Pullover (Cable)
3 Sets
8-15 Reps
Day 5
1
Military Press (Barbell)
2 Sets
6-8 Reps
2
One Arm Lateral Raise (Cable)
4 Sets
8-15 Reps
3
Revers Cable Fly
2 Sets
8-12 Reps
4A
Single Arm Tricep Extension (Cable)
3 Sets
8-15 Reps
4B
Hammer Curles (Cable)
3 Sets
8-15 Reps
5
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
6
Standing Calf Raise
3 Sets
8-25 Reps
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Lat Pulldown
3 Sets
8-12 Reps
3
Lying Leg Curl
3 Sets
8-15 Reps
4
Standing Pullover (Cable)
3 Sets
8-15 Reps
5A
Revers Cable Fly
3 Sets
8-15 Reps
5B
Bicep Curl (Cable)
3 Sets
8-12 Reps
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
2
One Arm Lateral Raise (Cable)
4 Sets
8-15 Reps
3
Incline Bench Press (Smith Machine)
2 Sets
8-15 Reps
4
Chest Fly (Machine)
2 Sets
8-15 Reps
5
Single Arm Tricep Extension (Cable)
3 Sets
8-15 Reps
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
2
One Arm Lateral Raise (Cable)
3 Sets
8-15 Reps
3
Squat (Smith Machine)
2 Sets
8-15 Reps
4A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
4B
Preacher Curl (Barbell)
3 Sets
8-12 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
6
Leg Extension
2 Sets
8-15 Reps
Day 4
1
Bent Over Row (Barbell)
3 Sets
6-10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
3
Lat Pulldown
3 Sets
8-12 Reps
4
Incline Bench Press (Smith Machine)
2 Sets
8-15 Reps
5A
Chest Fly (Machine)
3 Sets
8-15 Reps
5B
Standing Pullover (Cable)
3 Sets
8-15 Reps
Day 5
1
Military Press (Barbell)
2 Sets
6-8 Reps
2
One Arm Lateral Raise (Cable)
4 Sets
8-15 Reps
3
Revers Cable Fly
2 Sets
8-12 Reps
4A
Single Arm Tricep Extension (Cable)
3 Sets
8-15 Reps
4B
Hammer Curles (Cable)
3 Sets
8-15 Reps
5
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
6
Standing Calf Raise
3 Sets
8-25 Reps
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Lat Pulldown
3 Sets
8-12 Reps
3
Lying Leg Curl
3 Sets
8-15 Reps
4
Standing Pullover (Cable)
3 Sets
8-15 Reps
5A
Revers Cable Fly
3 Sets
8-15 Reps
5B
Bicep Curl (Cable)
3 Sets
8-12 Reps
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
2
One Arm Lateral Raise (Cable)
4 Sets
8-15 Reps
3
Incline Bench Press (Smith Machine)
2 Sets
8-15 Reps
4
Chest Fly (Machine)
2 Sets
8-15 Reps
5
Single Arm Tricep Extension (Cable)
3 Sets
8-15 Reps
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
2
One Arm Lateral Raise (Cable)
3 Sets
8-15 Reps
3
Squat (Smith Machine)
2 Sets
8-15 Reps
4A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
4B
Preacher Curl (Barbell)
3 Sets
8-12 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
6
Leg Extension
2 Sets
8-15 Reps
Day 4
1
Bent Over Row (Barbell)
3 Sets
6-10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
3
Lat Pulldown
3 Sets
8-12 Reps
4
Incline Bench Press (Smith Machine)
2 Sets
8-15 Reps
5A
Chest Fly (Machine)
3 Sets
8-15 Reps
5B
Standing Pullover (Cable)
3 Sets
8-15 Reps
Day 5
1
Military Press (Barbell)
2 Sets
6-8 Reps
2
One Arm Lateral Raise (Cable)
4 Sets
8-15 Reps
3
Revers Cable Fly
2 Sets
8-12 Reps
4A
Single Arm Tricep Extension (Cable)
3 Sets
8-15 Reps
4B
Hammer Curles (Cable)
3 Sets
8-15 Reps
5
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
6
Standing Calf Raise
3 Sets
8-25 Reps
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Lat Pulldown
3 Sets
8-12 Reps
3
Lying Leg Curl
3 Sets
8-15 Reps
4
Standing Pullover (Cable)
3 Sets
8-15 Reps
5A
Revers Cable Fly
3 Sets
8-15 Reps
5B
Bicep Curl (Cable)
3 Sets
8-12 Reps
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
2
One Arm Lateral Raise (Cable)
4 Sets
8-15 Reps
3
Incline Bench Press (Smith Machine)
2 Sets
8-15 Reps
4
Chest Fly (Machine)
2 Sets
8-15 Reps
5
Single Arm Tricep Extension (Cable)
3 Sets
8-15 Reps
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
2
One Arm Lateral Raise (Cable)
3 Sets
8-15 Reps
3
Squat (Smith Machine)
2 Sets
8-15 Reps
4A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
4B
Preacher Curl (Barbell)
3 Sets
8-12 Reps
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
6
Leg Extension
2 Sets
8-15 Reps
Day 4
1
Bent Over Row (Barbell)
3 Sets
6-10 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
3
Lat Pulldown
3 Sets
8-12 Reps
4
Incline Bench Press (Smith Machine)
2 Sets
8-15 Reps
5A
Chest Fly (Machine)
3 Sets
8-15 Reps
5B
Standing Pullover (Cable)
3 Sets
8-15 Reps
Day 5
1
Military Press (Barbell)
2 Sets
6-8 Reps
2
One Arm Lateral Raise (Cable)
4 Sets
8-15 Reps
3
Revers Cable Fly
2 Sets
8-12 Reps
4A
Single Arm Tricep Extension (Cable)
3 Sets
8-15 Reps
4B
Hammer Curles (Cable)
3 Sets
8-15 Reps
5
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
6
Standing Calf Raise
3 Sets
8-25 Reps