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Ai Machine-Only Fat Loss Program

by Mohamed Zaghloul

Program Description

Unlock your potential with the Ai Machine-Only Fat Loss Program, a transformative 12-week journey designed for those ready to shed pounds and sculpt their physique. Comprising five focused workouts each week, this program utilizes state-of-the-art machines to maximize fat burning while minimizing injury risk. Each session is strategically crafted to enhance your strength and endurance, ensuring you stay motivated and on track. Get ready to redefine your limits and achieve the results you've always wanted!

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 22, 2025 03:26
  • Last Edited
    Jun 22, 2025 03:27
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
10 reps
-
2
Incline Chest Press (Machine)
4
12 reps
-
3
Pec Deck (Machine)
4
15 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
6
Cable Crunch
4
25 reps
-
7
Abs Crunch (Machine)
3
30 reps
-
8
Plank
1
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
10 reps
-
2
Incline Chest Press (Machine)
4
12 reps
-
3
Pec Deck (Machine)
4
15 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
6
Cable Crunch
4
25 reps
-
7
Abs Crunch (Machine)
3
30 reps
-
8
Plank
1
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
10 reps
-
2
Incline Chest Press (Machine)
4
12 reps
-
3
Pec Deck (Machine)
4
15 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
6
Cable Crunch
4
25 reps
-
7
Abs Crunch (Machine)
3
30 reps
-
8
Plank
1
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
10 reps
-
2
Incline Chest Press (Machine)
4
12 reps
-
3
Pec Deck (Machine)
4
15 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
6
Cable Crunch
4
25 reps
-
7
Abs Crunch (Machine)
3
30 reps
-
8
Plank
1
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
10 reps
-
2
Incline Chest Press (Machine)
4
12 reps
-
3
Pec Deck (Machine)
4
15 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
6
Cable Crunch
4
25 reps
-
7
Abs Crunch (Machine)
3
30 reps
-
8
Plank
1
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
10 reps
-
2
Incline Chest Press (Machine)
4
12 reps
-
3
Pec Deck (Machine)
4
15 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
6
Cable Crunch
4
25 reps
-
7
Abs Crunch (Machine)
3
30 reps
-
8
Plank
1
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
10 reps
-
2
Incline Chest Press (Machine)
4
12 reps
-
3
Pec Deck (Machine)
4
15 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
6
Cable Crunch
4
25 reps
-
7
Abs Crunch (Machine)
3
30 reps
-
8
Plank
1
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
10 reps
-
2
Incline Chest Press (Machine)
4
12 reps
-
3
Pec Deck (Machine)
4
15 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
6
Cable Crunch
4
25 reps
-
7
Abs Crunch (Machine)
3
30 reps
-
8
Plank
1
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
10 reps
-
2
Incline Chest Press (Machine)
4
12 reps
-
3
Pec Deck (Machine)
4
15 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
6
Cable Crunch
4
25 reps
-
7
Abs Crunch (Machine)
3
30 reps
-
8
Plank
1
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
10 reps
-
2
Incline Chest Press (Machine)
4
12 reps
-
3
Pec Deck (Machine)
4
15 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
6
Cable Crunch
4
25 reps
-
7
Abs Crunch (Machine)
3
30 reps
-
8
Plank
1
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
10 reps
-
2
Incline Chest Press (Machine)
4
12 reps
-
3
Pec Deck (Machine)
4
15 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
6
Cable Crunch
4
25 reps
-
7
Abs Crunch (Machine)
3
30 reps
-
8
Plank
1
60 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
10 reps
-
2
Incline Chest Press (Machine)
4
12 reps
-
3
Pec Deck (Machine)
4
15 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Tricep Pushdown (Cable)
4
15 reps
-
6
Cable Crunch
4
25 reps
-
7
Abs Crunch (Machine)
3
30 reps
-
8
Plank
1
60 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
12 reps
-
2
Hack Squat
4
12 reps
-
3
Leg Extension
4
15 reps
-
4
Lying Leg Curl
4
15 reps
-
5
Leg Curl
3
12 reps
-
6
Walking Lunge
3
20 reps
-
7
Calf Raise (Leg Press)
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
12 reps
-
2
Hack Squat
4
12 reps
-
3
Leg Extension
4
15 reps
-
4
Lying Leg Curl
4
15 reps
-
5
Leg Curl
3
12 reps
-
6
Walking Lunge
3
20 reps
-
7
Calf Raise (Leg Press)
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
12 reps
-
2
Hack Squat
4
12 reps
-
3
Leg Extension
4
15 reps
-
4
Lying Leg Curl
4
15 reps
-
5
Leg Curl
3
12 reps
-
6
Walking Lunge
3
20 reps
-
7
Calf Raise (Leg Press)
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
12 reps
-
2
Hack Squat
4
12 reps
-
3
Leg Extension
4
15 reps
-
4
Lying Leg Curl
4
15 reps
-
5
Leg Curl
3
12 reps
-
6
Walking Lunge
3
20 reps
-
7
Calf Raise (Leg Press)
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
12 reps
-
2
Hack Squat
4
12 reps
-
3
Leg Extension
4
15 reps
-
4
Lying Leg Curl
4
15 reps
-
5
Leg Curl
3
12 reps
-
6
Walking Lunge
3
20 reps
-
7
Calf Raise (Leg Press)
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
12 reps
-
2
Hack Squat
4
12 reps
-
3
Leg Extension
4
15 reps
-
4
Lying Leg Curl
4
15 reps
-
5
Leg Curl
3
12 reps
-
6
Walking Lunge
3
20 reps
-
7
Calf Raise (Leg Press)
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
12 reps
-
2
Hack Squat
4
12 reps
-
3
Leg Extension
4
15 reps
-
4
Lying Leg Curl
4
15 reps
-
5
Leg Curl
3
12 reps
-
6
Walking Lunge
3
20 reps
-
7
Calf Raise (Leg Press)
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
12 reps
-
2
Hack Squat
4
12 reps
-
3
Leg Extension
4
15 reps
-
4
Lying Leg Curl
4
15 reps
-
5
Leg Curl
3
12 reps
-
6
Walking Lunge
3
20 reps
-
7
Calf Raise (Leg Press)
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
12 reps
-
2
Hack Squat
4
12 reps
-
3
Leg Extension
4
15 reps
-
4
Lying Leg Curl
4
15 reps
-
5
Leg Curl
3
12 reps
-
6
Walking Lunge
3
20 reps
-
7
Calf Raise (Leg Press)
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
12 reps
-
2
Hack Squat
4
12 reps
-
3
Leg Extension
4
15 reps
-
4
Lying Leg Curl
4
15 reps
-
5
Leg Curl
3
12 reps
-
6
Walking Lunge
3
20 reps
-
7
Calf Raise (Leg Press)
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
12 reps
-
2
Hack Squat
4
12 reps
-
3
Leg Extension
4
15 reps
-
4
Lying Leg Curl
4
15 reps
-
5
Leg Curl
3
12 reps
-
6
Walking Lunge
3
20 reps
-
7
Calf Raise (Leg Press)
4
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
12 reps
-
2
Hack Squat
4
12 reps
-
3
Leg Extension
4
15 reps
-
4
Lying Leg Curl
4
15 reps
-
5
Leg Curl
3
12 reps
-
6
Walking Lunge
3
20 reps
-
7
Calf Raise (Leg Press)
4
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
5
10 reps
-
2
Lateral Raise (Cable)
5
15 reps
-
3
Rear Delt Fly (Machine)
4
15 reps
-
4
Front Raise
3
12 reps
-
5
Upright Row (Cable)
3
15 reps
-
6
Superset: Curls/Pushdowns
3
12 reps
-
7
Hanging Knee Raise
4
15 reps
-
8
Russian Twist
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
5
10 reps
-
2
Lateral Raise (Cable)
5
15 reps
-
3
Rear Delt Fly (Machine)
4
15 reps
-
4
Front Raise
3
12 reps
-
5
Upright Row (Cable)
3
15 reps
-
6
Superset: Curls/Pushdowns
3
12 reps
-
7
Hanging Knee Raise
4
15 reps
-
8
Russian Twist
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
5
10 reps
-
2
Lateral Raise (Cable)
5
15 reps
-
3
Rear Delt Fly (Machine)
4
15 reps
-
4
Front Raise
3
12 reps
-
5
Upright Row (Cable)
3
15 reps
-
6
Superset: Curls/Pushdowns
3
12 reps
-
7
Hanging Knee Raise
4
15 reps
-
8
Russian Twist
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
5
10 reps
-
2
Lateral Raise (Cable)
5
15 reps
-
3
Rear Delt Fly (Machine)
4
15 reps
-
4
Front Raise
3
12 reps
-
5
Upright Row (Cable)
3
15 reps
-
6
Superset: Curls/Pushdowns
3
12 reps
-
7
Hanging Knee Raise
4
15 reps
-
8
Russian Twist
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
5
10 reps
-
2
Lateral Raise (Cable)
5
15 reps
-
3
Rear Delt Fly (Machine)
4
15 reps
-
4
Front Raise
3
12 reps
-
5
Upright Row (Cable)
3
15 reps
-
6
Superset: Curls/Pushdowns
3
12 reps
-
7
Hanging Knee Raise
4
15 reps
-
8
Russian Twist
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
5
10 reps
-
2
Lateral Raise (Cable)
5
15 reps
-
3
Rear Delt Fly (Machine)
4
15 reps
-
4
Front Raise
3
12 reps
-
5
Upright Row (Cable)
3
15 reps
-
6
Superset: Curls/Pushdowns
3
12 reps
-
7
Hanging Knee Raise
4
15 reps
-
8
Russian Twist
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
5
10 reps
-
2
Lateral Raise (Cable)
5
15 reps
-
3
Rear Delt Fly (Machine)
4
15 reps
-
4
Front Raise
3
12 reps
-
5
Upright Row (Cable)
3
15 reps
-
6
Superset: Curls/Pushdowns
3
12 reps
-
7
Hanging Knee Raise
4
15 reps
-
8
Russian Twist
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
5
10 reps
-
2
Lateral Raise (Cable)
5
15 reps
-
3
Rear Delt Fly (Machine)
4
15 reps
-
4
Front Raise
3
12 reps
-
5
Upright Row (Cable)
3
15 reps
-
6
Superset: Curls/Pushdowns
3
12 reps
-
7
Hanging Knee Raise
4
15 reps
-
8
Russian Twist
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
5
10 reps
-
2
Lateral Raise (Cable)
5
15 reps
-
3
Rear Delt Fly (Machine)
4
15 reps
-
4
Front Raise
3
12 reps
-
5
Upright Row (Cable)
3
15 reps
-
6
Superset: Curls/Pushdowns
3
12 reps
-
7
Hanging Knee Raise
4
15 reps
-
8
Russian Twist
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
5
10 reps
-
2
Lateral Raise (Cable)
5
15 reps
-
3
Rear Delt Fly (Machine)
4
15 reps
-
4
Front Raise
3
12 reps
-
5
Upright Row (Cable)
3
15 reps
-
6
Superset: Curls/Pushdowns
3
12 reps
-
7
Hanging Knee Raise
4
15 reps
-
8
Russian Twist
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
5
10 reps
-
2
Lateral Raise (Cable)
5
15 reps
-
3
Rear Delt Fly (Machine)
4
15 reps
-
4
Front Raise
3
12 reps
-
5
Upright Row (Cable)
3
15 reps
-
6
Superset: Curls/Pushdowns
3
12 reps
-
7
Hanging Knee Raise
4
15 reps
-
8
Russian Twist
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
5
10 reps
-
2
Lateral Raise (Cable)
5
15 reps
-
3
Rear Delt Fly (Machine)
4
15 reps
-
4
Front Raise
3
12 reps
-
5
Upright Row (Cable)
3
15 reps
-
6
Superset: Curls/Pushdowns
3
12 reps
-
7
Hanging Knee Raise
4
15 reps
-
8
Russian Twist
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
5
12 reps
-
2
Tricep Rope Push Down (Cable)
5
12 reps
-
3
Preacher Curl (EZ Bar)
4
15 reps
-
4
Overhead Tricep Extension (Cable)
4
15 reps
-
5
Hammer Curl (Cable)
4
12 reps
-
6
Glute Kickback (Cable)
4
15 reps
-
7
Bicep Curl (Cable)
1
21 reps
-
8
Tricep Pushdown (Cable)
1
21 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
5
12 reps
-
2
Tricep Rope Push Down (Cable)
5
12 reps
-
3
Preacher Curl (EZ Bar)
4
15 reps
-
4
Overhead Tricep Extension (Cable)
4
15 reps
-
5
Hammer Curl (Cable)
4
12 reps
-
6
Glute Kickback (Cable)
4
15 reps
-
7
Bicep Curl (Cable)
1
21 reps
-
8
Tricep Pushdown (Cable)
1
21 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
5
12 reps
-
2
Tricep Rope Push Down (Cable)
5
12 reps
-
3
Preacher Curl (EZ Bar)
4
15 reps
-
4
Overhead Tricep Extension (Cable)
4
15 reps
-
5
Hammer Curl (Cable)
4
12 reps
-
6
Glute Kickback (Cable)
4
15 reps
-
7
Bicep Curl (Cable)
1
21 reps
-
8
Tricep Pushdown (Cable)
1
21 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
5
12 reps
-
2
Tricep Rope Push Down (Cable)
5
12 reps
-
3
Preacher Curl (EZ Bar)
4
15 reps
-
4
Overhead Tricep Extension (Cable)
4
15 reps
-
5
Hammer Curl (Cable)
4
12 reps
-
6
Glute Kickback (Cable)
4
15 reps
-
7
Bicep Curl (Cable)
1
21 reps
-
8
Tricep Pushdown (Cable)
1
21 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
5
12 reps
-
2
Tricep Rope Push Down (Cable)
5
12 reps
-
3
Preacher Curl (EZ Bar)
4
15 reps
-
4
Overhead Tricep Extension (Cable)
4
15 reps
-
5
Hammer Curl (Cable)
4
12 reps
-
6
Glute Kickback (Cable)
4
15 reps
-
7
Bicep Curl (Cable)
1
21 reps
-
8
Tricep Pushdown (Cable)
1
21 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
5
12 reps
-
2
Tricep Rope Push Down (Cable)
5
12 reps
-
3
Preacher Curl (EZ Bar)
4
15 reps
-
4
Overhead Tricep Extension (Cable)
4
15 reps
-
5
Hammer Curl (Cable)
4
12 reps
-
6
Glute Kickback (Cable)
4
15 reps
-
7
Bicep Curl (Cable)
1
21 reps
-
8
Tricep Pushdown (Cable)
1
21 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
5
12 reps
-
2
Tricep Rope Push Down (Cable)
5
12 reps
-
3
Preacher Curl (EZ Bar)
4
15 reps
-
4
Overhead Tricep Extension (Cable)
4
15 reps
-
5
Hammer Curl (Cable)
4
12 reps
-
6
Glute Kickback (Cable)
4
15 reps
-
7
Bicep Curl (Cable)
1
21 reps
-
8
Tricep Pushdown (Cable)
1
21 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
5
12 reps
-
2
Tricep Rope Push Down (Cable)
5
12 reps
-
3
Preacher Curl (EZ Bar)
4
15 reps
-
4
Overhead Tricep Extension (Cable)
4
15 reps
-
5
Hammer Curl (Cable)
4
12 reps
-
6
Glute Kickback (Cable)
4
15 reps
-
7
Bicep Curl (Cable)
1
21 reps
-
8
Tricep Pushdown (Cable)
1
21 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
5
12 reps
-
2
Tricep Rope Push Down (Cable)
5
12 reps
-
3
Preacher Curl (EZ Bar)
4
15 reps
-
4
Overhead Tricep Extension (Cable)
4
15 reps
-
5
Hammer Curl (Cable)
4
12 reps
-
6
Glute Kickback (Cable)
4
15 reps
-
7
Bicep Curl (Cable)
1
21 reps
-
8
Tricep Pushdown (Cable)
1
21 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
5
12 reps
-
2
Tricep Rope Push Down (Cable)
5
12 reps
-
3
Preacher Curl (EZ Bar)
4
15 reps
-
4
Overhead Tricep Extension (Cable)
4
15 reps
-
5
Hammer Curl (Cable)
4
12 reps
-
6
Glute Kickback (Cable)
4
15 reps
-
7
Bicep Curl (Cable)
1
21 reps
-
8
Tricep Pushdown (Cable)
1
21 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
5
12 reps
-
2
Tricep Rope Push Down (Cable)
5
12 reps
-
3
Preacher Curl (EZ Bar)
4
15 reps
-
4
Overhead Tricep Extension (Cable)
4
15 reps
-
5
Hammer Curl (Cable)
4
12 reps
-
6
Glute Kickback (Cable)
4
15 reps
-
7
Bicep Curl (Cable)
1
21 reps
-
8
Tricep Pushdown (Cable)
1
21 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
5
12 reps
-
2
Tricep Rope Push Down (Cable)
5
12 reps
-
3
Preacher Curl (EZ Bar)
4
15 reps
-
4
Overhead Tricep Extension (Cable)
4
15 reps
-
5
Hammer Curl (Cable)
4
12 reps
-
6
Glute Kickback (Cable)
4
15 reps
-
7
Bicep Curl (Cable)
1
21 reps
-
8
Tricep Pushdown (Cable)
1
21 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
20 reps
-
2
Chest Press (Machine)
1
15 reps
-
3
Lat Pulldown
1
15 reps
-
4
Shoulder Press (Machine)
1
12 reps
-
5
Leg Curl
1
20 reps
-
6
Abs Crunch (Machine)
1
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
20 reps
-
2
Chest Press (Machine)
1
15 reps
-
3
Lat Pulldown
1
15 reps
-
4
Shoulder Press (Machine)
1
12 reps
-
5
Leg Curl
1
20 reps
-
6
Abs Crunch (Machine)
1
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
20 reps
-
2
Chest Press (Machine)
1
15 reps
-
3
Lat Pulldown
1
15 reps
-
4
Shoulder Press (Machine)
1
12 reps
-
5
Leg Curl
1
20 reps
-
6
Abs Crunch (Machine)
1
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
20 reps
-
2
Chest Press (Machine)
1
15 reps
-
3
Lat Pulldown
1
15 reps
-
4
Shoulder Press (Machine)
1
12 reps
-
5
Leg Curl
1
20 reps
-
6
Abs Crunch (Machine)
1
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
20 reps
-
2
Chest Press (Machine)
1
15 reps
-
3
Lat Pulldown
1
15 reps
-
4
Shoulder Press (Machine)
1
12 reps
-
5
Leg Curl
1
20 reps
-
6
Abs Crunch (Machine)
1
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
20 reps
-
2
Chest Press (Machine)
1
15 reps
-
3
Lat Pulldown
1
15 reps
-
4
Shoulder Press (Machine)
1
12 reps
-
5
Leg Curl
1
20 reps
-
6
Abs Crunch (Machine)
1
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
20 reps
-
2
Chest Press (Machine)
1
15 reps
-
3
Lat Pulldown
1
15 reps
-
4
Shoulder Press (Machine)
1
12 reps
-
5
Leg Curl
1
20 reps
-
6
Abs Crunch (Machine)
1
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
20 reps
-
2
Chest Press (Machine)
1
15 reps
-
3
Lat Pulldown
1
15 reps
-
4
Shoulder Press (Machine)
1
12 reps
-
5
Leg Curl
1
20 reps
-
6
Abs Crunch (Machine)
1
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
20 reps
-
2
Chest Press (Machine)
1
15 reps
-
3
Lat Pulldown
1
15 reps
-
4
Shoulder Press (Machine)
1
12 reps
-
5
Leg Curl
1
20 reps
-
6
Abs Crunch (Machine)
1
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
20 reps
-
2
Chest Press (Machine)
1
15 reps
-
3
Lat Pulldown
1
15 reps
-
4
Shoulder Press (Machine)
1
12 reps
-
5
Leg Curl
1
20 reps
-
6
Abs Crunch (Machine)
1
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
20 reps
-
2
Chest Press (Machine)
1
15 reps
-
3
Lat Pulldown
1
15 reps
-
4
Shoulder Press (Machine)
1
12 reps
-
5
Leg Curl
1
20 reps
-
6
Abs Crunch (Machine)
1
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
20 reps
-
2
Chest Press (Machine)
1
15 reps
-
3
Lat Pulldown
1
15 reps
-
4
Shoulder Press (Machine)
1
12 reps
-
5
Leg Curl
1
20 reps
-
6
Abs Crunch (Machine)
1
0.5 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)
5 Sets
10 Reps
-
2
Incline Chest Press (Machine)
4 Sets
12 Reps
-
3
Pec Deck (Machine)
4 Sets
15 Reps
-
4
Chest Fly (Cable)
3 Sets
15 Reps
-
5
Tricep Pushdown (Cable)
4 Sets
15 Reps
-
6
Cable Crunch
4 Sets
25 Reps
-
7
Abs Crunch (Machine)
3 Sets
30 Reps
-
8
Plank
1 Set
60 Reps
-
Day 2
1
Leg Press
5 Sets
12 Reps
-
2
Hack Squat
4 Sets
12 Reps
-
3
Leg Extension
4 Sets
15 Reps
-
4
Lying Leg Curl
4 Sets
15 Reps
-
5
Leg Curl
3 Sets
12 Reps
-
6
Walking Lunge
3 Sets
20 Reps
-
7
Calf Raise (Leg Press)
4 Sets
25 Reps
-
Day 3
1
Shoulder Press (Machine)
5 Sets
10 Reps
-
2
Lateral Raise (Cable)
5 Sets
15 Reps
-
3
Rear Delt Fly (Machine)
4 Sets
15 Reps
-
4
Front Raise
3 Sets
12 Reps
-
5
Upright Row (Cable)
3 Sets
15 Reps
-
6
Superset: Curls/Pushdowns
3 Sets
12 Reps
-
7
Hanging Knee Raise
4 Sets
15 Reps
-
8
Russian Twist
3 Sets
30 Reps
-
Day 4
1
Bicep Curl (Cable)
5 Sets
12 Reps
-
2
Tricep Rope Push Down (Cable)
5 Sets
12 Reps
-
3
Preacher Curl (EZ Bar)
4 Sets
15 Reps
-
4
Overhead Tricep Extension (Cable)
4 Sets
15 Reps
-
5
Hammer Curl (Cable)
4 Sets
12 Reps
-
6
Glute Kickback (Cable)
4 Sets
15 Reps
-
7
Bicep Curl (Cable)
1 Set
21 Reps
-
8
Tricep Pushdown (Cable)
1 Set
21 Reps
-
Day 5
1
Leg Press
1 Set
20 Reps
-
2
Chest Press (Machine)
1 Set
15 Reps
-
3
Lat Pulldown
1 Set
15 Reps
-
4
Shoulder Press (Machine)
1 Set
12 Reps
-
5
Leg Curl
1 Set
20 Reps
-
6
Abs Crunch (Machine)
1 Set
0.5 mins
-