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Chad’s Arnie Split

by Alvin S.
1 athletes joined

Program Description

Pumping Iron

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 26, 2025 03:18
  • Last Edited
    Jun 18, 2025 12:26

Summary

Unleash your inner champion with Chad’s Arnie Split, an intensive 8-week program designed for serious lifters ready to transform their physique. This 6-day split focuses on key muscle groups, combining heavy compound lifts and targeted accessory work to build strength and size. Each workout is meticulously crafted to maximize your gains, featuring exercises like the Bench Press and Seated Overhead Press, ensuring you hit every angle. Get ready to elevate your training and sculpt the body you've always wanted!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Bent Over Row (Barbell)
4
8-12 reps
-
5
Lat Pulldown
3
10-12 reps
-
6
Single Arm Row (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Bent Over Row (Barbell)
4
8-12 reps
-
5
Lat Pulldown
3
10-12 reps
-
6
Single Arm Row (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Bent Over Row (Barbell)
4
8-12 reps
-
5
Lat Pulldown
3
10-12 reps
-
6
Single Arm Row (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Bent Over Row (Barbell)
4
8-12 reps
-
5
Lat Pulldown
3
10-12 reps
-
6
Single Arm Row (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Bent Over Row (Barbell)
4
8-12 reps
-
5
Lat Pulldown
3
10-12 reps
-
6
Single Arm Row (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Bent Over Row (Barbell)
4
8-12 reps
-
5
Lat Pulldown
3
10-12 reps
-
6
Single Arm Row (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Bent Over Row (Barbell)
4
8-12 reps
-
5
Lat Pulldown
3
10-12 reps
-
6
Single Arm Row (Dumbbell)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Bent Over Row (Barbell)
4
8-12 reps
-
5
Lat Pulldown
3
10-12 reps
-
6
Single Arm Row (Dumbbell)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Bicep Curl (Barbell)
4
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Dip (Assisted)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Bicep Curl (Barbell)
4
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Dip (Assisted)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Bicep Curl (Barbell)
4
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Dip (Assisted)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Bicep Curl (Barbell)
4
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Dip (Assisted)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Bicep Curl (Barbell)
4
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Dip (Assisted)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Bicep Curl (Barbell)
4
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Dip (Assisted)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Bicep Curl (Barbell)
4
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Dip (Assisted)
4
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Bicep Curl (Barbell)
4
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Dip (Assisted)
4
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Leg Press
3
8-12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Romanian Deadlift (Barbell)
3
8-12 reps
-
6
Seated Calf Raise
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Cable Crossover
3
12-15 reps
-
4
T-Bar Row
4
8-12 reps
-
5
Pull-Up (Bodyweight)
5
10 reps
-
6
Seated Row (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Cable Crossover
3
12-15 reps
-
4
T-Bar Row
4
8-12 reps
-
5
Pull-Up (Bodyweight)
5
10 reps
-
6
Seated Row (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Cable Crossover
3
12-15 reps
-
4
T-Bar Row
4
8-12 reps
-
5
Pull-Up (Bodyweight)
5
10 reps
-
6
Seated Row (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Cable Crossover
3
12-15 reps
-
4
T-Bar Row
4
8-12 reps
-
5
Pull-Up (Bodyweight)
5
10 reps
-
6
Seated Row (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Cable Crossover
3
12-15 reps
-
4
T-Bar Row
4
8-12 reps
-
5
Pull-Up (Bodyweight)
5
10 reps
-
6
Seated Row (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Cable Crossover
3
12-15 reps
-
4
T-Bar Row
4
8-12 reps
-
5
Pull-Up (Bodyweight)
5
10 reps
-
6
Seated Row (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Cable Crossover
3
12-15 reps
-
4
T-Bar Row
4
8-12 reps
-
5
Pull-Up (Bodyweight)
5
10 reps
-
6
Seated Row (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
10-12 reps
-
3
Cable Crossover
3
12-15 reps
-
4
T-Bar Row
4
8-12 reps
-
5
Pull-Up (Bodyweight)
5
10 reps
-
6
Seated Row (Cable)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Preacher Curl (EZ Bar)
4
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
4
12-15 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Preacher Curl (EZ Bar)
4
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
4
12-15 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Preacher Curl (EZ Bar)
4
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
4
12-15 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Preacher Curl (EZ Bar)
4
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
4
12-15 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Preacher Curl (EZ Bar)
4
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
4
12-15 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Preacher Curl (EZ Bar)
4
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
4
12-15 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Preacher Curl (EZ Bar)
4
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
4
12-15 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
4
8-12 reps
-
2
Lateral Raise (Dumbbell)
3
12-15 reps
-
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
4
Preacher Curl (EZ Bar)
4
10-12 reps
-
5
Hammer Curl
3
12-15 reps
-
6
Overhead Tricep Extension (Cable)
4
12-15 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Stiff Leg Deadlift
4
10-12 reps
-
5
Leg Curl
4
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Stiff Leg Deadlift
4
10-12 reps
-
5
Leg Curl
4
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Stiff Leg Deadlift
4
10-12 reps
-
5
Leg Curl
4
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Stiff Leg Deadlift
4
10-12 reps
-
5
Leg Curl
4
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Stiff Leg Deadlift
4
10-12 reps
-
5
Leg Curl
4
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Stiff Leg Deadlift
4
10-12 reps
-
5
Leg Curl
4
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Stiff Leg Deadlift
4
10-12 reps
-
5
Leg Curl
4
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
-
2
Leg Press
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Stiff Leg Deadlift
4
10-12 reps
-
5
Leg Curl
4
12-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8-12 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
3
Chest Fly (Cable)
3 Sets
12-15 Reps
-
4
Bent Over Row (Barbell)
4 Sets
8-12 Reps
-
5
Lat Pulldown
3 Sets
10-12 Reps
-
6
Single Arm Row (Dumbbell)
3 Sets
10-12 Reps
-
Day 2
1
Seated Overhead Press (Dumbbell)
4 Sets
8-12 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
3
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
-
4
Bicep Curl (Barbell)
4 Sets
10-12 Reps
-
5
Hammer Curl
3 Sets
12-15 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
-
7
Dip (Assisted)
4 Sets
10 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
8-12 Reps
-
2
Leg Press
3 Sets
8-12 Reps
-
3
Leg Extension
3 Sets
12-15 Reps
-
4
Leg Curl
3 Sets
12-15 Reps
-
5
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
6
Seated Calf Raise
4 Sets
12-15 Reps
-
Day 4
1
Bench Press (Dumbbell)
4 Sets
8-12 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
-
3
Cable Crossover
3 Sets
12-15 Reps
-
4
T-Bar Row
4 Sets
8-12 Reps
-
5
Pull-Up (Bodyweight)
5 Sets
10 Reps
-
6
Seated Row (Cable)
3 Sets
10-12 Reps
-
Day 5
1
Arnold Press
4 Sets
8-12 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
-
3
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
-
4
Preacher Curl (EZ Bar)
4 Sets
10-12 Reps
-
5
Hammer Curl
3 Sets
12-15 Reps
-
6
Overhead Tricep Extension (Cable)
4 Sets
12-15 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
-
Day 6
1
Front Squat (Barbell)
4 Sets
8-12 Reps
-
2
Leg Press
3 Sets
12-15 Reps
-
3
Leg Extension
3 Sets
12-15 Reps
-
4
Stiff Leg Deadlift
4 Sets
10-12 Reps
-
5
Leg Curl
4 Sets
12-15 Reps
-
6
Seated Calf Raise
4 Sets
15-20 Reps
-