logo
BoostcampPNG

TRULY FEBOD ASECEND

by John Rick

Program Description

Ascend

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 28, 2026 02:55
  • Last Edited
    Feb 28, 2026 03:06
Muscle Engagement
Front
Back
MuscleSet
Upper Back
15.8%
Triceps
14%
Biceps
12.3%
Front Delts
10.5%
Lats
10.5%
Chest
10.5%
Middle Delts
7%
Forearms
7%
Rear Delts
5.3%
Hamstrings
3.5%
Quadriceps
3.5%
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
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
-
2
Leg Extension
1
-
3
Shoulder Press (Machine)
1
-
4
Lateral Raise (Cable)
1
-
5
Reverse Pec Deck
1
-
6
Wide Grip Lat Pulldown
1
-
7
Pec Deck (Machine)
1
-
8
Seated Row (Cable)
1
-
9
Incline Bench Press (Smith Machine)
1
-
10
Chest Supported Row (Machine)
1
-
11
Tricep Pushdown (Cable)
1
-
12
Shrug (Barbell)
1
-
13
JM Press
1
-
14
Preacher Curl (Barbell)
2
-
15
Wrist Curls
1
-
Week 1
1 / 18 Weeks
Day 1
1
Lying Leg Curl
1 Set
-
2
Leg Extension
1 Set
-
3
Shoulder Press (Machine)
1 Set
-
4
Lateral Raise (Cable)
1 Set
-
5
Reverse Pec Deck
1 Set
-
6
Wide Grip Lat Pulldown
1 Set
-
7
Pec Deck (Machine)
1 Set
-
8
Seated Row (Cable)
1 Set
-
9
Incline Bench Press (Smith Machine)
1 Set
-
10
Chest Supported Row (Machine)
1 Set
-
11
Tricep Pushdown (Cable)
1 Set
-
12
Shrug (Barbell)
1 Set
-
13
JM Press
1 Set
-
14
Preacher Curl (Barbell)
2 Sets
-
15
Wrist Curls
1 Set
-
Day 2
1
Lying Leg Curl
1 Set
-
2
Leg Extension
1 Set
-
3
Shoulder Press (Machine)
1 Set
-
4
Lateral Raise (Cable)
1 Set
-
5
Reverse Pec Deck
1 Set
-
6
Wide Grip Lat Pulldown
1 Set
-
7
Pec Deck (Machine)
1 Set
-
8
Seated Row (Cable)
1 Set
-
9
Incline Bench Press (Smith Machine)
1 Set
-
10
Chest Supported Row (Machine)
1 Set
-
11
Tricep Pushdown (Cable)
1 Set
-
12
Shrug (Barbell)
1 Set
-
13
JM Press
1 Set
-
14
Preacher Curl (Barbell)
2 Sets
-
15
Wrist Curls
1 Set
-
Day 3
1
Lying Leg Curl
1 Set
-
2
Leg Extension
1 Set
-
3
Shoulder Press (Machine)
1 Set
-
4
Lateral Raise (Cable)
1 Set
-
5
Reverse Pec Deck
1 Set
-
6
Wide Grip Lat Pulldown
1 Set
-
7
Pec Deck (Machine)
1 Set
-
8
Seated Row (Cable)
1 Set
-
9
Incline Bench Press (Smith Machine)
1 Set
-
10
Chest Supported Row (Machine)
1 Set
-
11
Tricep Pushdown (Cable)
1 Set
-
12
Shrug (Barbell)
1 Set
-
13
JM Press
1 Set
-
14
Preacher Curl (Barbell)
2 Sets
-
15
Wrist Curls
1 Set
-
Day 4
1
Lying Leg Curl
1 Set
-
2
Leg Extension
1 Set
-
3
Shoulder Press (Machine)
1 Set
-
4
Lateral Raise (Cable)
1 Set
-
5
Reverse Pec Deck
1 Set
-
6
Wide Grip Lat Pulldown
1 Set
-
7
Pec Deck (Machine)
1 Set
-
8
Seated Row (Cable)
1 Set
-
9
Incline Bench Press (Smith Machine)
1 Set
-
10
Chest Supported Row (Machine)
1 Set
-
11
Tricep Pushdown (Cable)
1 Set
-
12
Shrug (Barbell)
1 Set
-
13
JM Press
1 Set
-
14
Preacher Curl (Barbell)
2 Sets
-
15
Wrist Curls
1 Set
-