5.0
(1 rating)
Program Description
Due serie di addome in super serie 4xMAX ogni fine allenamento 90sec di recupero ogni serie
Program Overview
- LevelNovice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedOct 01, 2024 08:01
- Last EditedJun 18, 2025 09:57

Summary
Transform your fitness journey with the FT WORKOUT, a comprehensive 12-week program designed for those ready to commit to a stronger, fitter self. With five training days each week, this program combines cardio and strength training, featuring a mix of machine exercises, dumbbell movements, and bodyweight workouts. Expect to build muscle, increase endurance, and enhance overall fitness with targeted workouts that focus on all major muscle groups. Get ready to push your limits and achieve your goals!
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
Pec Deck (Machine)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
-
-
3
Chest Press (Machine)
2
2
10 reps
8 reps
-
-
4
Wide Grip Lat Pulldown
4
12 reps
-
5A
Seated Row (Cable)
4
10 reps
-
5B
Pullover (Dumbbell)
4
12 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
Hyperextension
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
-
-
3
Chest Press (Machine)
2
2
10 reps
8 reps
-
-
4
Wide Grip Lat Pulldown
4
12 reps
-
5A
Seated Row (Cable)
4
10 reps
-
5B
Pullover (Dumbbell)
4
12 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
Hyperextension
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
-
-
3
Chest Press (Machine)
2
2
10 reps
8 reps
-
-
4
Wide Grip Lat Pulldown
4
12 reps
-
5A
Seated Row (Cable)
4
10 reps
-
5B
Pullover (Dumbbell)
4
12 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
Hyperextension
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
-
-
3
Chest Press (Machine)
2
2
10 reps
8 reps
-
-
4
Wide Grip Lat Pulldown
4
12 reps
-
5A
Seated Row (Cable)
4
10 reps
-
5B
Pullover (Dumbbell)
4
12 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
Hyperextension
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
-
-
3
Chest Press (Machine)
2
2
10 reps
8 reps
-
-
4
Wide Grip Lat Pulldown
4
12 reps
-
5A
Seated Row (Cable)
4
10 reps
-
5B
Pullover (Dumbbell)
4
12 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
Hyperextension
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
-
-
3
Chest Press (Machine)
2
2
10 reps
8 reps
-
-
4
Wide Grip Lat Pulldown
4
12 reps
-
5A
Seated Row (Cable)
4
10 reps
-
5B
Pullover (Dumbbell)
4
12 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
Hyperextension
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
-
-
3
Chest Press (Machine)
2
2
10 reps
8 reps
-
-
4
Wide Grip Lat Pulldown
4
12 reps
-
5A
Seated Row (Cable)
4
10 reps
-
5B
Pullover (Dumbbell)
4
12 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
Hyperextension
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
-
-
3
Chest Press (Machine)
2
2
10 reps
8 reps
-
-
4
Wide Grip Lat Pulldown
4
12 reps
-
5A
Seated Row (Cable)
4
10 reps
-
5B
Pullover (Dumbbell)
4
12 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
Hyperextension
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
-
-
3
Chest Press (Machine)
2
2
10 reps
8 reps
-
-
4
Wide Grip Lat Pulldown
4
12 reps
-
5A
Seated Row (Cable)
4
10 reps
-
5B
Pullover (Dumbbell)
4
12 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
Hyperextension
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
-
-
3
Chest Press (Machine)
2
2
10 reps
8 reps
-
-
4
Wide Grip Lat Pulldown
4
12 reps
-
5A
Seated Row (Cable)
4
10 reps
-
5B
Pullover (Dumbbell)
4
12 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
Hyperextension
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
-
-
3
Chest Press (Machine)
2
2
10 reps
8 reps
-
-
4
Wide Grip Lat Pulldown
4
12 reps
-
5A
Seated Row (Cable)
4
10 reps
-
5B
Pullover (Dumbbell)
4
12 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
Hyperextension
4
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
4
8-10 reps
-
2
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
-
-
3
Chest Press (Machine)
2
2
10 reps
8 reps
-
-
4
Wide Grip Lat Pulldown
4
12 reps
-
5A
Seated Row (Cable)
4
10 reps
-
5B
Pullover (Dumbbell)
4
12 reps
-
6
Chest Supported Row (Machine)
3
12 reps
-
7
Hyperextension
4
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
15 reps
-
2
Bicep Curl (Cable)
4
12 reps
-
3
Seated Dumbbell Curl
4
15 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
French Press
4
15 reps
-
6
Single Arm Pushdown
4
12 reps
-
7
Shoulder Press (Machine)
2
2
8 reps
6 reps
-
-
8
Lateral Raise (Dumbbell)
4
8-10 reps
-
9
Seated Lateral Raise
3
12 reps
-
10
Reverse Pec Deck
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
15 reps
-
2
Bicep Curl (Cable)
4
12 reps
-
3
Seated Dumbbell Curl
4
15 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
French Press
4
15 reps
-
6
Single Arm Pushdown
4
12 reps
-
7
Shoulder Press (Machine)
2
2
8 reps
6 reps
-
-
8
Lateral Raise (Dumbbell)
4
8-10 reps
-
9
Seated Lateral Raise
3
12 reps
-
10
Reverse Pec Deck
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
15 reps
-
2
Bicep Curl (Cable)
4
12 reps
-
3
Seated Dumbbell Curl
4
15 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
French Press
4
15 reps
-
6
Single Arm Pushdown
4
12 reps
-
7
Shoulder Press (Machine)
2
2
8 reps
6 reps
-
-
8
Lateral Raise (Dumbbell)
4
8-10 reps
-
9
Seated Lateral Raise
3
12 reps
-
10
Reverse Pec Deck
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
15 reps
-
2
Bicep Curl (Cable)
4
12 reps
-
3
Seated Dumbbell Curl
4
15 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
French Press
4
15 reps
-
6
Single Arm Pushdown
4
12 reps
-
7
Shoulder Press (Machine)
2
2
8 reps
6 reps
-
-
8
Lateral Raise (Dumbbell)
4
8-10 reps
-
9
Seated Lateral Raise
3
12 reps
-
10
Reverse Pec Deck
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
15 reps
-
2
Bicep Curl (Cable)
4
12 reps
-
3
Seated Dumbbell Curl
4
15 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
French Press
4
15 reps
-
6
Single Arm Pushdown
4
12 reps
-
7
Shoulder Press (Machine)
2
2
8 reps
6 reps
-
-
8
Lateral Raise (Dumbbell)
4
8-10 reps
-
9
Seated Lateral Raise
3
12 reps
-
10
Reverse Pec Deck
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
15 reps
-
2
Bicep Curl (Cable)
4
12 reps
-
3
Seated Dumbbell Curl
4
15 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
French Press
4
15 reps
-
6
Single Arm Pushdown
4
12 reps
-
7
Shoulder Press (Machine)
2
2
8 reps
6 reps
-
-
8
Lateral Raise (Dumbbell)
4
8-10 reps
-
9
Seated Lateral Raise
3
12 reps
-
10
Reverse Pec Deck
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
15 reps
-
2
Bicep Curl (Cable)
4
12 reps
-
3
Seated Dumbbell Curl
4
15 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
French Press
4
15 reps
-
6
Single Arm Pushdown
4
12 reps
-
7
Shoulder Press (Machine)
2
2
8 reps
6 reps
-
-
8
Lateral Raise (Dumbbell)
4
8-10 reps
-
9
Seated Lateral Raise
3
12 reps
-
10
Reverse Pec Deck
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
15 reps
-
2
Bicep Curl (Cable)
4
12 reps
-
3
Seated Dumbbell Curl
4
15 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
French Press
4
15 reps
-
6
Single Arm Pushdown
4
12 reps
-
7
Shoulder Press (Machine)
2
2
8 reps
6 reps
-
-
8
Lateral Raise (Dumbbell)
4
8-10 reps
-
9
Seated Lateral Raise
3
12 reps
-
10
Reverse Pec Deck
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
15 reps
-
2
Bicep Curl (Cable)
4
12 reps
-
3
Seated Dumbbell Curl
4
15 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
French Press
4
15 reps
-
6
Single Arm Pushdown
4
12 reps
-
7
Shoulder Press (Machine)
2
2
8 reps
6 reps
-
-
8
Lateral Raise (Dumbbell)
4
8-10 reps
-
9
Seated Lateral Raise
3
12 reps
-
10
Reverse Pec Deck
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
15 reps
-
2
Bicep Curl (Cable)
4
12 reps
-
3
Seated Dumbbell Curl
4
15 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
French Press
4
15 reps
-
6
Single Arm Pushdown
4
12 reps
-
7
Shoulder Press (Machine)
2
2
8 reps
6 reps
-
-
8
Lateral Raise (Dumbbell)
4
8-10 reps
-
9
Seated Lateral Raise
3
12 reps
-
10
Reverse Pec Deck
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
15 reps
-
2
Bicep Curl (Cable)
4
12 reps
-
3
Seated Dumbbell Curl
4
15 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
French Press
4
15 reps
-
6
Single Arm Pushdown
4
12 reps
-
7
Shoulder Press (Machine)
2
2
8 reps
6 reps
-
-
8
Lateral Raise (Dumbbell)
4
8-10 reps
-
9
Seated Lateral Raise
3
12 reps
-
10
Reverse Pec Deck
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
15 reps
-
2
Bicep Curl (Cable)
4
12 reps
-
3
Seated Dumbbell Curl
4
15 reps
-
4
Tricep Rope Push Down (Cable)
4
12 reps
-
5
French Press
4
15 reps
-
6
Single Arm Pushdown
4
12 reps
-
7
Shoulder Press (Machine)
2
2
8 reps
6 reps
-
-
8
Lateral Raise (Dumbbell)
4
8-10 reps
-
9
Seated Lateral Raise
3
12 reps
-
10
Reverse Pec Deck
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
-
3
Leg Extension
1
20 reps
-
4
Leg Curl
1
20 reps
-
5
Chest Press (Machine)
1
20 reps
-
6
Alternating Dumbbell Curl
1
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
1
20 reps
-
8
Lateral Raise (Dumbbell)
1
20 reps
-
9
Lat Pulldown
1
20 reps
-
10
Abs Crunch (Machine)
1
20 reps
-
11
Jog
1
10 mins
-
12A
Leg Extension
1
15 reps
-
12B
Leg Curl
1
15 reps
-
12C
Chest Press (Machine)
1
15 reps
-
12D
Alternating Dumbbell Curl
1
15 reps
-
12E
V-Handle Tricep Pushdown (Cable)
1
15 reps
-
12F
Lateral Raise (Dumbbell)
1
15 reps
-
12G
Lat Pulldown
1
15 reps
-
12H
Abs Crunch (Machine)
1
15 reps
-
13
Jog
1
10 mins
-
14A
Leg Extension
1
10 reps
-
14B
Leg Curl
1
10 reps
-
14C
Chest Press (Machine)
1
10 reps
-
14D
Alternating Dumbbell Curl
1
10 reps
-
14E
V-Handle Tricep Pushdown (Cable)
1
10 reps
-
14F
Lateral Raise (Dumbbell)
1
10 reps
-
14G
Lat Pulldown
1
10 reps
-
14H
Abs Crunch (Machine)
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
-
3
Leg Extension
1
20 reps
-
4
Leg Curl
1
20 reps
-
5
Chest Press (Machine)
1
20 reps
-
6
Alternating Dumbbell Curl
1
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
1
20 reps
-
8
Lateral Raise (Dumbbell)
1
20 reps
-
9
Lat Pulldown
1
20 reps
-
10
Abs Crunch (Machine)
1
20 reps
-
11
Jog
1
10 mins
-
12A
Leg Extension
1
15 reps
-
12B
Leg Curl
1
15 reps
-
12C
Chest Press (Machine)
1
15 reps
-
12D
Alternating Dumbbell Curl
1
15 reps
-
12E
V-Handle Tricep Pushdown (Cable)
1
15 reps
-
12F
Lateral Raise (Dumbbell)
1
15 reps
-
12G
Lat Pulldown
1
15 reps
-
12H
Abs Crunch (Machine)
1
15 reps
-
13
Jog
1
10 mins
-
14A
Leg Extension
1
10 reps
-
14B
Leg Curl
1
10 reps
-
14C
Chest Press (Machine)
1
10 reps
-
14D
Alternating Dumbbell Curl
1
10 reps
-
14E
V-Handle Tricep Pushdown (Cable)
1
10 reps
-
14F
Lateral Raise (Dumbbell)
1
10 reps
-
14G
Lat Pulldown
1
10 reps
-
14H
Abs Crunch (Machine)
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
-
3
Leg Extension
1
20 reps
-
4
Leg Curl
1
20 reps
-
5
Chest Press (Machine)
1
20 reps
-
6
Alternating Dumbbell Curl
1
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
1
20 reps
-
8
Lateral Raise (Dumbbell)
1
20 reps
-
9
Lat Pulldown
1
20 reps
-
10
Abs Crunch (Machine)
1
20 reps
-
11
Jog
1
10 mins
-
12A
Leg Extension
1
15 reps
-
12B
Leg Curl
1
15 reps
-
12C
Chest Press (Machine)
1
15 reps
-
12D
Alternating Dumbbell Curl
1
15 reps
-
12E
V-Handle Tricep Pushdown (Cable)
1
15 reps
-
12F
Lateral Raise (Dumbbell)
1
15 reps
-
12G
Lat Pulldown
1
15 reps
-
12H
Abs Crunch (Machine)
1
15 reps
-
13
Jog
1
10 mins
-
14A
Leg Extension
1
10 reps
-
14B
Leg Curl
1
10 reps
-
14C
Chest Press (Machine)
1
10 reps
-
14D
Alternating Dumbbell Curl
1
10 reps
-
14E
V-Handle Tricep Pushdown (Cable)
1
10 reps
-
14F
Lateral Raise (Dumbbell)
1
10 reps
-
14G
Lat Pulldown
1
10 reps
-
14H
Abs Crunch (Machine)
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
-
3
Leg Extension
1
20 reps
-
4
Leg Curl
1
20 reps
-
5
Chest Press (Machine)
1
20 reps
-
6
Alternating Dumbbell Curl
1
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
1
20 reps
-
8
Lateral Raise (Dumbbell)
1
20 reps
-
9
Lat Pulldown
1
20 reps
-
10
Abs Crunch (Machine)
1
20 reps
-
11
Jog
1
10 mins
-
12A
Leg Extension
1
15 reps
-
12B
Leg Curl
1
15 reps
-
12C
Chest Press (Machine)
1
15 reps
-
12D
Alternating Dumbbell Curl
1
15 reps
-
12E
V-Handle Tricep Pushdown (Cable)
1
15 reps
-
12F
Lateral Raise (Dumbbell)
1
15 reps
-
12G
Lat Pulldown
1
15 reps
-
12H
Abs Crunch (Machine)
1
15 reps
-
13
Jog
1
10 mins
-
14A
Leg Extension
1
10 reps
-
14B
Leg Curl
1
10 reps
-
14C
Chest Press (Machine)
1
10 reps
-
14D
Alternating Dumbbell Curl
1
10 reps
-
14E
V-Handle Tricep Pushdown (Cable)
1
10 reps
-
14F
Lateral Raise (Dumbbell)
1
10 reps
-
14G
Lat Pulldown
1
10 reps
-
14H
Abs Crunch (Machine)
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
-
3
Leg Extension
1
20 reps
-
4
Leg Curl
1
20 reps
-
5
Chest Press (Machine)
1
20 reps
-
6
Alternating Dumbbell Curl
1
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
1
20 reps
-
8
Lateral Raise (Dumbbell)
1
20 reps
-
9
Lat Pulldown
1
20 reps
-
10
Abs Crunch (Machine)
1
20 reps
-
11
Jog
1
10 mins
-
12A
Leg Extension
1
15 reps
-
12B
Leg Curl
1
15 reps
-
12C
Chest Press (Machine)
1
15 reps
-
12D
Alternating Dumbbell Curl
1
15 reps
-
12E
V-Handle Tricep Pushdown (Cable)
1
15 reps
-
12F
Lateral Raise (Dumbbell)
1
15 reps
-
12G
Lat Pulldown
1
15 reps
-
12H
Abs Crunch (Machine)
1
15 reps
-
13
Jog
1
10 mins
-
14A
Leg Extension
1
10 reps
-
14B
Leg Curl
1
10 reps
-
14C
Chest Press (Machine)
1
10 reps
-
14D
Alternating Dumbbell Curl
1
10 reps
-
14E
V-Handle Tricep Pushdown (Cable)
1
10 reps
-
14F
Lateral Raise (Dumbbell)
1
10 reps
-
14G
Lat Pulldown
1
10 reps
-
14H
Abs Crunch (Machine)
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
-
3
Leg Extension
1
20 reps
-
4
Leg Curl
1
20 reps
-
5
Chest Press (Machine)
1
20 reps
-
6
Alternating Dumbbell Curl
1
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
1
20 reps
-
8
Lateral Raise (Dumbbell)
1
20 reps
-
9
Lat Pulldown
1
20 reps
-
10
Abs Crunch (Machine)
1
20 reps
-
11
Jog
1
10 mins
-
12A
Leg Extension
1
15 reps
-
12B
Leg Curl
1
15 reps
-
12C
Chest Press (Machine)
1
15 reps
-
12D
Alternating Dumbbell Curl
1
15 reps
-
12E
V-Handle Tricep Pushdown (Cable)
1
15 reps
-
12F
Lateral Raise (Dumbbell)
1
15 reps
-
12G
Lat Pulldown
1
15 reps
-
12H
Abs Crunch (Machine)
1
15 reps
-
13
Jog
1
10 mins
-
14A
Leg Extension
1
10 reps
-
14B
Leg Curl
1
10 reps
-
14C
Chest Press (Machine)
1
10 reps
-
14D
Alternating Dumbbell Curl
1
10 reps
-
14E
V-Handle Tricep Pushdown (Cable)
1
10 reps
-
14F
Lateral Raise (Dumbbell)
1
10 reps
-
14G
Lat Pulldown
1
10 reps
-
14H
Abs Crunch (Machine)
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
-
3
Leg Extension
1
20 reps
-
4
Leg Curl
1
20 reps
-
5
Chest Press (Machine)
1
20 reps
-
6
Alternating Dumbbell Curl
1
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
1
20 reps
-
8
Lateral Raise (Dumbbell)
1
20 reps
-
9
Lat Pulldown
1
20 reps
-
10
Abs Crunch (Machine)
1
20 reps
-
11
Jog
1
10 mins
-
12A
Leg Extension
1
15 reps
-
12B
Leg Curl
1
15 reps
-
12C
Chest Press (Machine)
1
15 reps
-
12D
Alternating Dumbbell Curl
1
15 reps
-
12E
V-Handle Tricep Pushdown (Cable)
1
15 reps
-
12F
Lateral Raise (Dumbbell)
1
15 reps
-
12G
Lat Pulldown
1
15 reps
-
12H
Abs Crunch (Machine)
1
15 reps
-
13
Jog
1
10 mins
-
14A
Leg Extension
1
10 reps
-
14B
Leg Curl
1
10 reps
-
14C
Chest Press (Machine)
1
10 reps
-
14D
Alternating Dumbbell Curl
1
10 reps
-
14E
V-Handle Tricep Pushdown (Cable)
1
10 reps
-
14F
Lateral Raise (Dumbbell)
1
10 reps
-
14G
Lat Pulldown
1
10 reps
-
14H
Abs Crunch (Machine)
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
-
3
Leg Extension
1
20 reps
-
4
Leg Curl
1
20 reps
-
5
Chest Press (Machine)
1
20 reps
-
6
Alternating Dumbbell Curl
1
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
1
20 reps
-
8
Lateral Raise (Dumbbell)
1
20 reps
-
9
Lat Pulldown
1
20 reps
-
10
Abs Crunch (Machine)
1
20 reps
-
11
Jog
1
10 mins
-
12A
Leg Extension
1
15 reps
-
12B
Leg Curl
1
15 reps
-
12C
Chest Press (Machine)
1
15 reps
-
12D
Alternating Dumbbell Curl
1
15 reps
-
12E
V-Handle Tricep Pushdown (Cable)
1
15 reps
-
12F
Lateral Raise (Dumbbell)
1
15 reps
-
12G
Lat Pulldown
1
15 reps
-
12H
Abs Crunch (Machine)
1
15 reps
-
13
Jog
1
10 mins
-
14A
Leg Extension
1
10 reps
-
14B
Leg Curl
1
10 reps
-
14C
Chest Press (Machine)
1
10 reps
-
14D
Alternating Dumbbell Curl
1
10 reps
-
14E
V-Handle Tricep Pushdown (Cable)
1
10 reps
-
14F
Lateral Raise (Dumbbell)
1
10 reps
-
14G
Lat Pulldown
1
10 reps
-
14H
Abs Crunch (Machine)
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
-
3
Leg Extension
1
20 reps
-
4
Leg Curl
1
20 reps
-
5
Chest Press (Machine)
1
20 reps
-
6
Alternating Dumbbell Curl
1
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
1
20 reps
-
8
Lateral Raise (Dumbbell)
1
20 reps
-
9
Lat Pulldown
1
20 reps
-
10
Abs Crunch (Machine)
1
20 reps
-
11
Jog
1
10 mins
-
12A
Leg Extension
1
15 reps
-
12B
Leg Curl
1
15 reps
-
12C
Chest Press (Machine)
1
15 reps
-
12D
Alternating Dumbbell Curl
1
15 reps
-
12E
V-Handle Tricep Pushdown (Cable)
1
15 reps
-
12F
Lateral Raise (Dumbbell)
1
15 reps
-
12G
Lat Pulldown
1
15 reps
-
12H
Abs Crunch (Machine)
1
15 reps
-
13
Jog
1
10 mins
-
14A
Leg Extension
1
10 reps
-
14B
Leg Curl
1
10 reps
-
14C
Chest Press (Machine)
1
10 reps
-
14D
Alternating Dumbbell Curl
1
10 reps
-
14E
V-Handle Tricep Pushdown (Cable)
1
10 reps
-
14F
Lateral Raise (Dumbbell)
1
10 reps
-
14G
Lat Pulldown
1
10 reps
-
14H
Abs Crunch (Machine)
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
-
3
Leg Extension
1
20 reps
-
4
Leg Curl
1
20 reps
-
5
Chest Press (Machine)
1
20 reps
-
6
Alternating Dumbbell Curl
1
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
1
20 reps
-
8
Lateral Raise (Dumbbell)
1
20 reps
-
9
Lat Pulldown
1
20 reps
-
10
Abs Crunch (Machine)
1
20 reps
-
11
Jog
1
10 mins
-
12A
Leg Extension
1
15 reps
-
12B
Leg Curl
1
15 reps
-
12C
Chest Press (Machine)
1
15 reps
-
12D
Alternating Dumbbell Curl
1
15 reps
-
12E
V-Handle Tricep Pushdown (Cable)
1
15 reps
-
12F
Lateral Raise (Dumbbell)
1
15 reps
-
12G
Lat Pulldown
1
15 reps
-
12H
Abs Crunch (Machine)
1
15 reps
-
13
Jog
1
10 mins
-
14A
Leg Extension
1
10 reps
-
14B
Leg Curl
1
10 reps
-
14C
Chest Press (Machine)
1
10 reps
-
14D
Alternating Dumbbell Curl
1
10 reps
-
14E
V-Handle Tricep Pushdown (Cable)
1
10 reps
-
14F
Lateral Raise (Dumbbell)
1
10 reps
-
14G
Lat Pulldown
1
10 reps
-
14H
Abs Crunch (Machine)
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
-
3
Leg Extension
1
20 reps
-
4
Leg Curl
1
20 reps
-
5
Chest Press (Machine)
1
20 reps
-
6
Alternating Dumbbell Curl
1
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
1
20 reps
-
8
Lateral Raise (Dumbbell)
1
20 reps
-
9
Lat Pulldown
1
20 reps
-
10
Abs Crunch (Machine)
1
20 reps
-
11
Jog
1
10 mins
-
12A
Leg Extension
1
15 reps
-
12B
Leg Curl
1
15 reps
-
12C
Chest Press (Machine)
1
15 reps
-
12D
Alternating Dumbbell Curl
1
15 reps
-
12E
V-Handle Tricep Pushdown (Cable)
1
15 reps
-
12F
Lateral Raise (Dumbbell)
1
15 reps
-
12G
Lat Pulldown
1
15 reps
-
12H
Abs Crunch (Machine)
1
15 reps
-
13
Jog
1
10 mins
-
14A
Leg Extension
1
10 reps
-
14B
Leg Curl
1
10 reps
-
14C
Chest Press (Machine)
1
10 reps
-
14D
Alternating Dumbbell Curl
1
10 reps
-
14E
V-Handle Tricep Pushdown (Cable)
1
10 reps
-
14F
Lateral Raise (Dumbbell)
1
10 reps
-
14G
Lat Pulldown
1
10 reps
-
14H
Abs Crunch (Machine)
1
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
-
3
Leg Extension
1
20 reps
-
4
Leg Curl
1
20 reps
-
5
Chest Press (Machine)
1
20 reps
-
6
Alternating Dumbbell Curl
1
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
1
20 reps
-
8
Lateral Raise (Dumbbell)
1
20 reps
-
9
Lat Pulldown
1
20 reps
-
10
Abs Crunch (Machine)
1
20 reps
-
11
Jog
1
10 mins
-
12A
Leg Extension
1
15 reps
-
12B
Leg Curl
1
15 reps
-
12C
Chest Press (Machine)
1
15 reps
-
12D
Alternating Dumbbell Curl
1
15 reps
-
12E
V-Handle Tricep Pushdown (Cable)
1
15 reps
-
12F
Lateral Raise (Dumbbell)
1
15 reps
-
12G
Lat Pulldown
1
15 reps
-
12H
Abs Crunch (Machine)
1
15 reps
-
13
Jog
1
10 mins
-
14A
Leg Extension
1
10 reps
-
14B
Leg Curl
1
10 reps
-
14C
Chest Press (Machine)
1
10 reps
-
14D
Alternating Dumbbell Curl
1
10 reps
-
14E
V-Handle Tricep Pushdown (Cable)
1
10 reps
-
14F
Lateral Raise (Dumbbell)
1
10 reps
-
14G
Lat Pulldown
1
10 reps
-
14H
Abs Crunch (Machine)
1
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
-
-
3A
Walking Lunge (Dumbbell)
4
AMRAP
-
3B
Hyperextension
1
AMRAP
-
4
Single Leg Extension
2
15 reps
-
5
Leg Curl
3
11 reps
-
6
Calf Raise (Leg Press)
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
-
-
3A
Walking Lunge (Dumbbell)
4
AMRAP
-
3B
Hyperextension
1
AMRAP
-
4
Single Leg Extension
2
15 reps
-
5
Leg Curl
3
11 reps
-
6
Calf Raise (Leg Press)
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
-
-
3A
Walking Lunge (Dumbbell)
4
AMRAP
-
3B
Hyperextension
1
AMRAP
-
4
Single Leg Extension
2
15 reps
-
5
Leg Curl
3
11 reps
-
6
Calf Raise (Leg Press)
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
-
-
3A
Walking Lunge (Dumbbell)
4
AMRAP
-
3B
Hyperextension
1
AMRAP
-
4
Single Leg Extension
2
15 reps
-
5
Leg Curl
3
11 reps
-
6
Calf Raise (Leg Press)
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
-
-
3A
Walking Lunge (Dumbbell)
4
AMRAP
-
3B
Hyperextension
1
AMRAP
-
4
Single Leg Extension
2
15 reps
-
5
Leg Curl
3
11 reps
-
6
Calf Raise (Leg Press)
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
-
-
3A
Walking Lunge (Dumbbell)
4
AMRAP
-
3B
Hyperextension
1
AMRAP
-
4
Single Leg Extension
2
15 reps
-
5
Leg Curl
3
11 reps
-
6
Calf Raise (Leg Press)
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
-
-
3A
Walking Lunge (Dumbbell)
4
AMRAP
-
3B
Hyperextension
1
AMRAP
-
4
Single Leg Extension
2
15 reps
-
5
Leg Curl
3
11 reps
-
6
Calf Raise (Leg Press)
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
-
-
3A
Walking Lunge (Dumbbell)
4
AMRAP
-
3B
Hyperextension
1
AMRAP
-
4
Single Leg Extension
2
15 reps
-
5
Leg Curl
3
11 reps
-
6
Calf Raise (Leg Press)
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
-
-
3A
Walking Lunge (Dumbbell)
4
AMRAP
-
3B
Hyperextension
1
AMRAP
-
4
Single Leg Extension
2
15 reps
-
5
Leg Curl
3
11 reps
-
6
Calf Raise (Leg Press)
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
-
-
3A
Walking Lunge (Dumbbell)
4
AMRAP
-
3B
Hyperextension
1
AMRAP
-
4
Single Leg Extension
2
15 reps
-
5
Leg Curl
3
11 reps
-
6
Calf Raise (Leg Press)
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
-
-
3A
Walking Lunge (Dumbbell)
4
AMRAP
-
3B
Hyperextension
1
AMRAP
-
4
Single Leg Extension
2
15 reps
-
5
Leg Curl
3
11 reps
-
6
Calf Raise (Leg Press)
4
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
12 reps
-
2
Leg Press (45 Degrees)
2
2
10 reps
8 reps
-
-
3A
Walking Lunge (Dumbbell)
4
AMRAP
-
3B
Hyperextension
1
AMRAP
-
4
Single Leg Extension
2
15 reps
-
5
Leg Curl
3
11 reps
-
6
Calf Raise (Leg Press)
4
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
-
3
Leg Extension
1
20 reps
-
4
Leg Curl
1
20 reps
-
5
Chest Press (Machine)
1
20 reps
-
6
Alternating Dumbbell Curl
1
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
1
20 reps
-
8
Lateral Raise (Dumbbell)
1
20 reps
-
9
Lat Pulldown
1
20 reps
-
10
Abs Crunch (Machine)
1
20 reps
-
11
Jog
1
10 mins
-
12A
Leg Extension
1
15 reps
-
12B
Leg Curl
1
15 reps
-
12C
Chest Press (Machine)
1
15 reps
-
12D
Alternating Dumbbell Curl
1
15 reps
-
12E
V-Handle Tricep Pushdown (Cable)
1
15 reps
-
12F
Lateral Raise (Dumbbell)
1
15 reps
-
12G
Lat Pulldown
1
15 reps
-
12H
Abs Crunch (Machine)
1
15 reps
-
13
Jog
1
10 mins
-
14A
Leg Extension
1
10 reps
-
14B
Leg Curl
1
10 reps
-
14C
Chest Press (Machine)
1
10 reps
-
14D
Alternating Dumbbell Curl
1
10 reps
-
14E
V-Handle Tricep Pushdown (Cable)
1
10 reps
-
14F
Lateral Raise (Dumbbell)
1
10 reps
-
14G
Lat Pulldown
1
10 reps
-
14H
Abs Crunch (Machine)
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
-
3
Leg Extension
1
20 reps
-
4
Leg Curl
1
20 reps
-
5
Chest Press (Machine)
1
20 reps
-
6
Alternating Dumbbell Curl
1
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
1
20 reps
-
8
Lateral Raise (Dumbbell)
1
20 reps
-
9
Lat Pulldown
1
20 reps
-
10
Abs Crunch (Machine)
1
20 reps
-
11
Jog
1
10 mins
-
12A
Leg Extension
1
15 reps
-
12B
Leg Curl
1
15 reps
-
12C
Chest Press (Machine)
1
15 reps
-
12D
Alternating Dumbbell Curl
1
15 reps
-
12E
V-Handle Tricep Pushdown (Cable)
1
15 reps
-
12F
Lateral Raise (Dumbbell)
1
15 reps
-
12G
Lat Pulldown
1
15 reps
-
12H
Abs Crunch (Machine)
1
15 reps
-
13
Jog
1
10 mins
-
14A
Leg Extension
1
10 reps
-
14B
Leg Curl
1
10 reps
-
14C
Chest Press (Machine)
1
10 reps
-
14D
Alternating Dumbbell Curl
1
10 reps
-
14E
V-Handle Tricep Pushdown (Cable)
1
10 reps
-
14F
Lateral Raise (Dumbbell)
1
10 reps
-
14G
Lat Pulldown
1
10 reps
-
14H
Abs Crunch (Machine)
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
-
3
Leg Extension
1
20 reps
-
4
Leg Curl
1
20 reps
-
5
Chest Press (Machine)
1
20 reps
-
6
Alternating Dumbbell Curl
1
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
1
20 reps
-
8
Lateral Raise (Dumbbell)
1
20 reps
-
9
Lat Pulldown
1
20 reps
-
10
Abs Crunch (Machine)
1
20 reps
-
11
Jog
1
10 mins
-
12A
Leg Extension
1
15 reps
-
12B
Leg Curl
1
15 reps
-
12C
Chest Press (Machine)
1
15 reps
-
12D
Alternating Dumbbell Curl
1
15 reps
-
12E
V-Handle Tricep Pushdown (Cable)
1
15 reps
-
12F
Lateral Raise (Dumbbell)
1
15 reps
-
12G
Lat Pulldown
1
15 reps
-
12H
Abs Crunch (Machine)
1
15 reps
-
13
Jog
1
10 mins
-
14A
Leg Extension
1
10 reps
-
14B
Leg Curl
1
10 reps
-
14C
Chest Press (Machine)
1
10 reps
-
14D
Alternating Dumbbell Curl
1
10 reps
-
14E
V-Handle Tricep Pushdown (Cable)
1
10 reps
-
14F
Lateral Raise (Dumbbell)
1
10 reps
-
14G
Lat Pulldown
1
10 reps
-
14H
Abs Crunch (Machine)
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
-
3
Leg Extension
1
20 reps
-
4
Leg Curl
1
20 reps
-
5
Chest Press (Machine)
1
20 reps
-
6
Alternating Dumbbell Curl
1
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
1
20 reps
-
8
Lateral Raise (Dumbbell)
1
20 reps
-
9
Lat Pulldown
1
20 reps
-
10
Abs Crunch (Machine)
1
20 reps
-
11
Jog
1
10 mins
-
12A
Leg Extension
1
15 reps
-
12B
Leg Curl
1
15 reps
-
12C
Chest Press (Machine)
1
15 reps
-
12D
Alternating Dumbbell Curl
1
15 reps
-
12E
V-Handle Tricep Pushdown (Cable)
1
15 reps
-
12F
Lateral Raise (Dumbbell)
1
15 reps
-
12G
Lat Pulldown
1
15 reps
-
12H
Abs Crunch (Machine)
1
15 reps
-
13
Jog
1
10 mins
-
14A
Leg Extension
1
10 reps
-
14B
Leg Curl
1
10 reps
-
14C
Chest Press (Machine)
1
10 reps
-
14D
Alternating Dumbbell Curl
1
10 reps
-
14E
V-Handle Tricep Pushdown (Cable)
1
10 reps
-
14F
Lateral Raise (Dumbbell)
1
10 reps
-
14G
Lat Pulldown
1
10 reps
-
14H
Abs Crunch (Machine)
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
-
3
Leg Extension
1
20 reps
-
4
Leg Curl
1
20 reps
-
5
Chest Press (Machine)
1
20 reps
-
6
Alternating Dumbbell Curl
1
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
1
20 reps
-
8
Lateral Raise (Dumbbell)
1
20 reps
-
9
Lat Pulldown
1
20 reps
-
10
Abs Crunch (Machine)
1
20 reps
-
11
Jog
1
10 mins
-
12A
Leg Extension
1
15 reps
-
12B
Leg Curl
1
15 reps
-
12C
Chest Press (Machine)
1
15 reps
-
12D
Alternating Dumbbell Curl
1
15 reps
-
12E
V-Handle Tricep Pushdown (Cable)
1
15 reps
-
12F
Lateral Raise (Dumbbell)
1
15 reps
-
12G
Lat Pulldown
1
15 reps
-
12H
Abs Crunch (Machine)
1
15 reps
-
13
Jog
1
10 mins
-
14A
Leg Extension
1
10 reps
-
14B
Leg Curl
1
10 reps
-
14C
Chest Press (Machine)
1
10 reps
-
14D
Alternating Dumbbell Curl
1
10 reps
-
14E
V-Handle Tricep Pushdown (Cable)
1
10 reps
-
14F
Lateral Raise (Dumbbell)
1
10 reps
-
14G
Lat Pulldown
1
10 reps
-
14H
Abs Crunch (Machine)
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
-
3
Leg Extension
1
20 reps
-
4
Leg Curl
1
20 reps
-
5
Chest Press (Machine)
1
20 reps
-
6
Alternating Dumbbell Curl
1
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
1
20 reps
-
8
Lateral Raise (Dumbbell)
1
20 reps
-
9
Lat Pulldown
1
20 reps
-
10
Abs Crunch (Machine)
1
20 reps
-
11
Jog
1
10 mins
-
12A
Leg Extension
1
15 reps
-
12B
Leg Curl
1
15 reps
-
12C
Chest Press (Machine)
1
15 reps
-
12D
Alternating Dumbbell Curl
1
15 reps
-
12E
V-Handle Tricep Pushdown (Cable)
1
15 reps
-
12F
Lateral Raise (Dumbbell)
1
15 reps
-
12G
Lat Pulldown
1
15 reps
-
12H
Abs Crunch (Machine)
1
15 reps
-
13
Jog
1
10 mins
-
14A
Leg Extension
1
10 reps
-
14B
Leg Curl
1
10 reps
-
14C
Chest Press (Machine)
1
10 reps
-
14D
Alternating Dumbbell Curl
1
10 reps
-
14E
V-Handle Tricep Pushdown (Cable)
1
10 reps
-
14F
Lateral Raise (Dumbbell)
1
10 reps
-
14G
Lat Pulldown
1
10 reps
-
14H
Abs Crunch (Machine)
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
-
3
Leg Extension
1
20 reps
-
4
Leg Curl
1
20 reps
-
5
Chest Press (Machine)
1
20 reps
-
6
Alternating Dumbbell Curl
1
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
1
20 reps
-
8
Lateral Raise (Dumbbell)
1
20 reps
-
9
Lat Pulldown
1
20 reps
-
10
Abs Crunch (Machine)
1
20 reps
-
11
Jog
1
10 mins
-
12A
Leg Extension
1
15 reps
-
12B
Leg Curl
1
15 reps
-
12C
Chest Press (Machine)
1
15 reps
-
12D
Alternating Dumbbell Curl
1
15 reps
-
12E
V-Handle Tricep Pushdown (Cable)
1
15 reps
-
12F
Lateral Raise (Dumbbell)
1
15 reps
-
12G
Lat Pulldown
1
15 reps
-
12H
Abs Crunch (Machine)
1
15 reps
-
13
Jog
1
10 mins
-
14A
Leg Extension
1
10 reps
-
14B
Leg Curl
1
10 reps
-
14C
Chest Press (Machine)
1
10 reps
-
14D
Alternating Dumbbell Curl
1
10 reps
-
14E
V-Handle Tricep Pushdown (Cable)
1
10 reps
-
14F
Lateral Raise (Dumbbell)
1
10 reps
-
14G
Lat Pulldown
1
10 reps
-
14H
Abs Crunch (Machine)
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
-
3
Leg Extension
1
20 reps
-
4
Leg Curl
1
20 reps
-
5
Chest Press (Machine)
1
20 reps
-
6
Alternating Dumbbell Curl
1
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
1
20 reps
-
8
Lateral Raise (Dumbbell)
1
20 reps
-
9
Lat Pulldown
1
20 reps
-
10
Abs Crunch (Machine)
1
20 reps
-
11
Jog
1
10 mins
-
12A
Leg Extension
1
15 reps
-
12B
Leg Curl
1
15 reps
-
12C
Chest Press (Machine)
1
15 reps
-
12D
Alternating Dumbbell Curl
1
15 reps
-
12E
V-Handle Tricep Pushdown (Cable)
1
15 reps
-
12F
Lateral Raise (Dumbbell)
1
15 reps
-
12G
Lat Pulldown
1
15 reps
-
12H
Abs Crunch (Machine)
1
15 reps
-
13
Jog
1
10 mins
-
14A
Leg Extension
1
10 reps
-
14B
Leg Curl
1
10 reps
-
14C
Chest Press (Machine)
1
10 reps
-
14D
Alternating Dumbbell Curl
1
10 reps
-
14E
V-Handle Tricep Pushdown (Cable)
1
10 reps
-
14F
Lateral Raise (Dumbbell)
1
10 reps
-
14G
Lat Pulldown
1
10 reps
-
14H
Abs Crunch (Machine)
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
-
3
Leg Extension
1
20 reps
-
4
Leg Curl
1
20 reps
-
5
Chest Press (Machine)
1
20 reps
-
6
Alternating Dumbbell Curl
1
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
1
20 reps
-
8
Lateral Raise (Dumbbell)
1
20 reps
-
9
Lat Pulldown
1
20 reps
-
10
Abs Crunch (Machine)
1
20 reps
-
11
Jog
1
10 mins
-
12A
Leg Extension
1
15 reps
-
12B
Leg Curl
1
15 reps
-
12C
Chest Press (Machine)
1
15 reps
-
12D
Alternating Dumbbell Curl
1
15 reps
-
12E
V-Handle Tricep Pushdown (Cable)
1
15 reps
-
12F
Lateral Raise (Dumbbell)
1
15 reps
-
12G
Lat Pulldown
1
15 reps
-
12H
Abs Crunch (Machine)
1
15 reps
-
13
Jog
1
10 mins
-
14A
Leg Extension
1
10 reps
-
14B
Leg Curl
1
10 reps
-
14C
Chest Press (Machine)
1
10 reps
-
14D
Alternating Dumbbell Curl
1
10 reps
-
14E
V-Handle Tricep Pushdown (Cable)
1
10 reps
-
14F
Lateral Raise (Dumbbell)
1
10 reps
-
14G
Lat Pulldown
1
10 reps
-
14H
Abs Crunch (Machine)
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
-
3
Leg Extension
1
20 reps
-
4
Leg Curl
1
20 reps
-
5
Chest Press (Machine)
1
20 reps
-
6
Alternating Dumbbell Curl
1
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
1
20 reps
-
8
Lateral Raise (Dumbbell)
1
20 reps
-
9
Lat Pulldown
1
20 reps
-
10
Abs Crunch (Machine)
1
20 reps
-
11
Jog
1
10 mins
-
12A
Leg Extension
1
15 reps
-
12B
Leg Curl
1
15 reps
-
12C
Chest Press (Machine)
1
15 reps
-
12D
Alternating Dumbbell Curl
1
15 reps
-
12E
V-Handle Tricep Pushdown (Cable)
1
15 reps
-
12F
Lateral Raise (Dumbbell)
1
15 reps
-
12G
Lat Pulldown
1
15 reps
-
12H
Abs Crunch (Machine)
1
15 reps
-
13
Jog
1
10 mins
-
14A
Leg Extension
1
10 reps
-
14B
Leg Curl
1
10 reps
-
14C
Chest Press (Machine)
1
10 reps
-
14D
Alternating Dumbbell Curl
1
10 reps
-
14E
V-Handle Tricep Pushdown (Cable)
1
10 reps
-
14F
Lateral Raise (Dumbbell)
1
10 reps
-
14G
Lat Pulldown
1
10 reps
-
14H
Abs Crunch (Machine)
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
-
3
Leg Extension
1
20 reps
-
4
Leg Curl
1
20 reps
-
5
Chest Press (Machine)
1
20 reps
-
6
Alternating Dumbbell Curl
1
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
1
20 reps
-
8
Lateral Raise (Dumbbell)
1
20 reps
-
9
Lat Pulldown
1
20 reps
-
10
Abs Crunch (Machine)
1
20 reps
-
11
Jog
1
10 mins
-
12A
Leg Extension
1
15 reps
-
12B
Leg Curl
1
15 reps
-
12C
Chest Press (Machine)
1
15 reps
-
12D
Alternating Dumbbell Curl
1
15 reps
-
12E
V-Handle Tricep Pushdown (Cable)
1
15 reps
-
12F
Lateral Raise (Dumbbell)
1
15 reps
-
12G
Lat Pulldown
1
15 reps
-
12H
Abs Crunch (Machine)
1
15 reps
-
13
Jog
1
10 mins
-
14A
Leg Extension
1
10 reps
-
14B
Leg Curl
1
10 reps
-
14C
Chest Press (Machine)
1
10 reps
-
14D
Alternating Dumbbell Curl
1
10 reps
-
14E
V-Handle Tricep Pushdown (Cable)
1
10 reps
-
14F
Lateral Raise (Dumbbell)
1
10 reps
-
14G
Lat Pulldown
1
10 reps
-
14H
Abs Crunch (Machine)
1
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Jog
1
10 mins
-
3
Leg Extension
1
20 reps
-
4
Leg Curl
1
20 reps
-
5
Chest Press (Machine)
1
20 reps
-
6
Alternating Dumbbell Curl
1
20 reps
-
7
V-Handle Tricep Pushdown (Cable)
1
20 reps
-
8
Lateral Raise (Dumbbell)
1
20 reps
-
9
Lat Pulldown
1
20 reps
-
10
Abs Crunch (Machine)
1
20 reps
-
11
Jog
1
10 mins
-
12A
Leg Extension
1
15 reps
-
12B
Leg Curl
1
15 reps
-
12C
Chest Press (Machine)
1
15 reps
-
12D
Alternating Dumbbell Curl
1
15 reps
-
12E
V-Handle Tricep Pushdown (Cable)
1
15 reps
-
12F
Lateral Raise (Dumbbell)
1
15 reps
-
12G
Lat Pulldown
1
15 reps
-
12H
Abs Crunch (Machine)
1
15 reps
-
13
Jog
1
10 mins
-
14A
Leg Extension
1
10 reps
-
14B
Leg Curl
1
10 reps
-
14C
Chest Press (Machine)
1
10 reps
-
14D
Alternating Dumbbell Curl
1
10 reps
-
14E
V-Handle Tricep Pushdown (Cable)
1
10 reps
-
14F
Lateral Raise (Dumbbell)
1
10 reps
-
14G
Lat Pulldown
1
10 reps
-
14H
Abs Crunch (Machine)
1
10 reps
-
Week 1
1 / 12 Weeks
Day 3
1
Jog1 Set
10 mins
-
3
Leg Extension1 Set
20 Reps
-
4
Leg Curl1 Set
20 Reps
-
5
Chest Press (Machine)1 Set
20 Reps
-
6
Alternating Dumbbell Curl1 Set
20 Reps
-
7
V-Handle Tricep Pushdown (Cable)1 Set
20 Reps
-
8
Lateral Raise (Dumbbell)1 Set
20 Reps
-
9
Lat Pulldown1 Set
20 Reps
-
10
Abs Crunch (Machine)1 Set
20 Reps
-
11
Jog1 Set
10 mins
-
12A
Leg Extension1 Set
15 Reps
-
12B
Leg Curl1 Set
15 Reps
-
12C
Chest Press (Machine)1 Set
15 Reps
-
12D
Alternating Dumbbell Curl1 Set
15 Reps
-
12E
V-Handle Tricep Pushdown (Cable)1 Set
15 Reps
-
12F
Lateral Raise (Dumbbell)1 Set
15 Reps
-
12G
Lat Pulldown1 Set
15 Reps
-
12H
Abs Crunch (Machine)1 Set
15 Reps
-
13
Jog1 Set
10 mins
-
14A
Leg Extension1 Set
10 Reps
-
14B
Leg Curl1 Set
10 Reps
-
14C
Chest Press (Machine)1 Set
10 Reps
-
14D
Alternating Dumbbell Curl1 Set
10 Reps
-
14E
V-Handle Tricep Pushdown (Cable)1 Set
10 Reps
-
14F
Lateral Raise (Dumbbell)1 Set
10 Reps
-
14G
Lat Pulldown1 Set
10 Reps
-
14H
Abs Crunch (Machine)1 Set
10 Reps
-
Day 5
1
Jog1 Set
10 mins
-
3
Leg Extension1 Set
20 Reps
-
4
Leg Curl1 Set
20 Reps
-
5
Chest Press (Machine)1 Set
20 Reps
-
6
Alternating Dumbbell Curl1 Set
20 Reps
-
7
V-Handle Tricep Pushdown (Cable)1 Set
20 Reps
-
8
Lateral Raise (Dumbbell)1 Set
20 Reps
-
9
Lat Pulldown1 Set
20 Reps
-
10
Abs Crunch (Machine)1 Set
20 Reps
-
11
Jog1 Set
10 mins
-
12A
Leg Extension1 Set
15 Reps
-
12B
Leg Curl1 Set
15 Reps
-
12C
Chest Press (Machine)1 Set
15 Reps
-
12D
Alternating Dumbbell Curl1 Set
15 Reps
-
12E
V-Handle Tricep Pushdown (Cable)1 Set
15 Reps
-
12F
Lateral Raise (Dumbbell)1 Set
15 Reps
-
12G
Lat Pulldown1 Set
15 Reps
-
12H
Abs Crunch (Machine)1 Set
15 Reps
-
13
Jog1 Set
10 mins
-
14A
Leg Extension1 Set
10 Reps
-
14B
Leg Curl1 Set
10 Reps
-
14C
Chest Press (Machine)1 Set
10 Reps
-
14D
Alternating Dumbbell Curl1 Set
10 Reps
-
14E
V-Handle Tricep Pushdown (Cable)1 Set
10 Reps
-
14F
Lateral Raise (Dumbbell)1 Set
10 Reps
-
14G
Lat Pulldown1 Set
10 Reps
-
14H
Abs Crunch (Machine)1 Set
10 Reps
-
Day 1
1
Pec Deck (Machine)4 Sets
8-10 Reps
-
2
Incline Bench Press (Dumbbell)2 Sets
2 Sets
10 Reps
8 Reps
-
-
3
Chest Press (Machine)2 Sets
2 Sets
10 Reps
8 Reps
-
-
4
Wide Grip Lat Pulldown4 Sets
12 Reps
-
5A
Seated Row (Cable)4 Sets
10 Reps
-
5B
Pullover (Dumbbell)4 Sets
12 Reps
-
6
Chest Supported Row (Machine)3 Sets
12 Reps
-
7
Hyperextension4 Sets
10-12 Reps
-
Day 2
1
Bicep Curl (Dumbbell)4 Sets
15 Reps
-
2
Bicep Curl (Cable)4 Sets
12 Reps
-
3
Seated Dumbbell Curl4 Sets
15 Reps
-
4
Tricep Rope Push Down (Cable)4 Sets
12 Reps
-
5
French Press4 Sets
15 Reps
-
6
Single Arm Pushdown4 Sets
12 Reps
-
7
Shoulder Press (Machine)2 Sets
2 Sets
8 Reps
6 Reps
-
-
8
Lateral Raise (Dumbbell)4 Sets
8-10 Reps
-
9
Seated Lateral Raise3 Sets
12 Reps
-
10
Reverse Pec Deck3 Sets
15 Reps
-
Day 4
1
Leg Extension4 Sets
12 Reps
-
2
Leg Press (45 Degrees)2 Sets
2 Sets
10 Reps
8 Reps
-
-
3A
Walking Lunge (Dumbbell)4 Sets
AMRAP
-
3B
Hyperextension1 Set
AMRAP
-
4
Single Leg Extension2 Sets
15 Reps
-
5
Leg Curl3 Sets
11 Reps
-
6
Calf Raise (Leg Press)4 Sets
25 Reps
-