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Curry’s modded Arnold Split.

by Mike
4 athletes joined

Program Description

Tweaked Arnold Split to get Kyle the results of gaining Strength and Pythonss🐍. Created with the thought of lifting @planetfitness and cutting down.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 07, 2024 06:10
  • Last Edited
    Oct 19, 2024 06:03
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
1
12-15 reps
8-10 reps
6-8 reps
4-6 reps
8-10 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9
2
Leg Extension
1
1
10-15 reps
8-12 reps
RPE 8
RPE 9
3
Seated Hamstring Curl
1
1
8-12 reps
8-10 reps
RPE 8
RPE 9.5
4
Calf Raise (Leg Press)
1
1
15 reps
15 reps
RPE 9
RPE 9.5
5
Leg Raise (Captain's Chair)
3
10 reps
RPE 9
6
Cable Crunch
2
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
1
12-15 reps
8-10 reps
6-8 reps
4-6 reps
8-10 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9
2
Leg Extension
1
1
1
10-15 reps
8-12 reps
8-10 reps
RPE 8
RPE 9
RPE 9
3
Seated Hamstring Curl
2
8-12 reps
RPE 8
4
Calf Raise (Leg Press)
1
1
12 reps
15 reps
RPE 9
RPE 9.5
5
Leg Raise (Captain's Chair)
3
10 reps
RPE 9
6
Cable Crunch
2
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
2
Leg Extension
1
2
10-15 reps
8-10 reps
RPE 8
RPE 9
3
Seated Hamstring Curl
2
8-12 reps
RPE 8
4
Calf Raise (Leg Press)
1
1
12 reps
15 reps
RPE 9
RPE 9.5
5
Leg Raise (Captain's Chair)
3
10 reps
RPE 9
6
Cable Crunch
2
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
2
Leg Extension
1
2
10-15 reps
8-10 reps
RPE 8
RPE 9
3
Seated Hamstring Curl
2
8-12 reps
RPE 8
4
Calf Raise (Leg Press)
1
1
12 reps
15 reps
RPE 9
RPE 9.5
5
Leg Raise (Captain's Chair)
3
15 reps
RPE 9
6
Cable Crunch
2
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
1
12 reps
15 reps
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 9.5
3
Shoulder Press (Machine)
1
2
10-15 reps
6-8 reps
RPE 8
RPE 9
4
Alternating Dumbbell Curl
2
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
1
1
2
12-15 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 9
6
Hammer Curl
1
1
10-12 reps
8-10 reps
RPE 8.5
RPE 9
7
Overhead Extension (EZ Bar)
1
2
12-15 reps
8-10 reps
RPE 8.5
RPE 9
8
Spider Curl
1
1
12-15 reps
8-10 reps
RPE 8.5
RPE 10
9
Reverse Wrist Curl (Barbell)
1
1
12-15 reps
6-10 reps
RPE 8
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
1
12 reps
15 reps
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 9.5
3
Shoulder Press (Machine)
1
2
10-15 reps
6-8 reps
RPE 8
RPE 9
4
Alternating Dumbbell Curl
2
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
1
1
2
12-15 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 9
6
Hammer Curl
1
1
10-12 reps
8-10 reps
RPE 8.5
RPE 9
7
Overhead Extension (EZ Bar)
1
2
12-15 reps
8-10 reps
RPE 8.5
RPE 9
8
Spider Curl
1
1
12-15 reps
8-10 reps
RPE 8.5
RPE 10
9
Reverse Wrist Curl (Barbell)
2
12-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
1
12 reps
15 reps
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-12 reps
RPE 9.5
RPE 9.5
3
Shoulder Press (Machine)
1
1
1
12 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
4
Alternating Dumbbell Curl
2
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
1
1
2
12-15 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 9
6
Hammer Curl
1
1
10-12 reps
8-10 reps
RPE 8.5
RPE 9
7
Overhead Extension (EZ Bar)
1
2
12-15 reps
8-10 reps
RPE 8.5
RPE 9
8
Spider Curl
1
1
12-15 reps
8-10 reps
RPE 8.5
RPE 10
9
Reverse Wrist Curl (Barbell)
2
12-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
1
12 reps
15 reps
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-12 reps
RPE 9.5
RPE 9.5
3
Shoulder Press (Machine)
1
1
1
12 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
4
Alternating Dumbbell Curl
2
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
1
1
2
12-15 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 9
6
Hammer Curl
1
1
10-12 reps
8-10 reps
RPE 8.5
RPE 9
7
Overhead Extension (EZ Bar)
1
2
12-15 reps
8-10 reps
RPE 8.5
RPE 9
8
Spider Curl
1
1
12-15 reps
8-10 reps
RPE 8.5
RPE 10
9
Reverse Wrist Curl (Barbell)
2
12-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 8.5
2
Incline Bench Press (Smith Machine)
1
1
1
1
12-15 reps
8-10 reps
6-8 reps
6-10 reps
RPE 6.5
RPE 8.5
RPE 9
RPE 9.5
3
Bent Over Row (Barbell)
1
2
12-15 reps
8-10 reps
RPE 6.5
RPE 8.5
4
Chest Press (Machine)
2
8 reps
RPE 9
5
Lat Pulldown (Close Grip)
2
10 reps
RPE 9
6
Seated Dip (Machine)
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 8.5
7
Single Arm Iso Row
2
8-10 reps
RPE 8.5
8
Pec Deck (Machine)
2
12-15 reps
RPE 8.5
9
Back Extension
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 8.5
2
Incline Bench Press (Smith Machine)
1
1
1
1
12-15 reps
8-10 reps
6-8 reps
6-10 reps
RPE 6.5
RPE 8.5
RPE 9
RPE 9.5
3
Bent Over Row (Barbell)
1
2
12-15 reps
8-10 reps
RPE 6.5
RPE 8.5
4
Chest Press (Machine)
2
8 reps
RPE 9
5
Lat Pulldown (Close Grip)
2
10 reps
RPE 9
6
Seated Dip (Machine)
1
1
1
12-15 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 9
7
Single Arm Iso Row
2
8-10 reps
RPE 8.5
8
Pec Deck (Machine)
2
12-15 reps
RPE 8.5
9
Back Extension
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 8.5
2
Incline Bench Press (Smith Machine)
1
1
1
1
12-15 reps
8-10 reps
6-8 reps
6-10 reps
RPE 6.5
RPE 8.5
RPE 9
RPE 9.5
3
Bent Over Row (Barbell)
1
2
12-15 reps
8-10 reps
RPE 6.5
RPE 8.5
4
Chest Press (Machine)
2
8 reps
RPE 9
5
Lat Pulldown (Close Grip)
2
10 reps
RPE 9
6
Seated Dip (Machine)
1
1
1
12-15 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 9
7
Single Arm Iso Row
2
8-10 reps
RPE 8.5
8
Pec Deck (Machine)
2
12-15 reps
RPE 8.5
9
Back Extension
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 8.5
2
Incline Bench Press (Smith Machine)
1
1
1
1
12-15 reps
8-10 reps
6-8 reps
6-10 reps
RPE 6.5
RPE 8.5
RPE 9
RPE 9.5
3
Bent Over Row (Barbell)
1
2
12-15 reps
8-10 reps
RPE 6.5
RPE 8.5
4
Chest Press (Machine)
2
8 reps
RPE 9
5
Lat Pulldown (Close Grip)
2
10 reps
RPE 9
6
Seated Dip (Machine)
1
1
1
12-15 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 9
7
Single Arm Iso Row
2
8-10 reps
RPE 8.5
8
Pec Deck (Machine)
2
12-15 reps
RPE 8.5
9
Back Extension
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
1
12-15 reps
8-10 reps
6-8 reps
4-6 reps
8-10 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9
2
Leg Extension
1
1
1
10-15 reps
8-12 reps
8-10 reps
RPE 8
RPE 9
RPE 9
3
Seated Hamstring Curl
2
8-12 reps
RPE 8
4
Calf Raise (Leg Press)
1
1
12 reps
15 reps
RPE 9
RPE 9.5
5
Leg Raise (Captain's Chair)
3
10 reps
RPE 9
6
Cable Crunch
2
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
1
12-15 reps
8-10 reps
6-8 reps
4-6 reps
8-10 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9
2
Leg Extension
1
1
1
10-15 reps
8-12 reps
8-10 reps
RPE 8
RPE 9
RPE 9
3
Seated Hamstring Curl
2
8-12 reps
RPE 8
4
Calf Raise (Leg Press)
1
1
12 reps
15 reps
RPE 9
RPE 9.5
5
Leg Raise (Captain's Chair)
3
10 reps
RPE 9
6
Cable Crunch
2
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
1
12-15 reps
8-10 reps
6-8 reps
4-6 reps
8-10 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9
2
Leg Extension
1
1
1
10-15 reps
8-12 reps
8-10 reps
RPE 8
RPE 9
RPE 9
3
Seated Hamstring Curl
2
8-12 reps
RPE 8
4
Calf Raise (Leg Press)
1
1
12 reps
15 reps
RPE 9
RPE 9.5
5
Leg Raise (Captain's Chair)
3
10 reps
RPE 9
6
Cable Crunch
2
15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
1
12-15 reps
8-10 reps
6-8 reps
4-6 reps
8-10 reps
RPE 6
RPE 8
RPE 8.5
RPE 9
RPE 9
2
Leg Extension
1
1
1
10-15 reps
8-12 reps
8-10 reps
RPE 8
RPE 9
RPE 9
3
Seated Hamstring Curl
2
8-12 reps
RPE 8
4
Calf Raise (Leg Press)
1
1
12 reps
15 reps
RPE 9
RPE 9.5
5
Leg Raise (Captain's Chair)
3
10 reps
RPE 9
6
Cable Crunch
2
15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
1
12 reps
15 reps
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 9.5
3
Shoulder Press (Machine)
1
2
10-15 reps
6-8 reps
RPE 8
RPE 9
4
Alternating Dumbbell Curl
2
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
1
1
2
12-15 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 9
6
Hammer Curl
1
1
10-12 reps
8-10 reps
RPE 8.5
RPE 9
7
Overhead Extension (EZ Bar)
1
2
12-15 reps
8-10 reps
RPE 8.5
RPE 9
8
Spider Curl
1
1
12-15 reps
8-10 reps
RPE 8.5
RPE 10
9
Reverse Wrist Curl (Barbell)
2
12-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
1
12 reps
15 reps
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 9.5
3
Shoulder Press (Machine)
1
2
10-15 reps
6-8 reps
RPE 8
RPE 9
4
Alternating Dumbbell Curl
2
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
1
1
2
12-15 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 9
6
Hammer Curl
1
1
10-12 reps
8-10 reps
RPE 8.5
RPE 9
7
Overhead Extension (EZ Bar)
1
2
12-15 reps
8-10 reps
RPE 8.5
RPE 9
8
Spider Curl
1
1
12-15 reps
8-10 reps
RPE 8.5
RPE 10
9
Reverse Wrist Curl (Barbell)
2
12-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
1
12 reps
15 reps
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 9.5
3
Shoulder Press (Machine)
1
2
10-15 reps
6-8 reps
RPE 8
RPE 9
4
Alternating Dumbbell Curl
2
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
1
1
2
12-15 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 9
6
Hammer Curl
1
1
10-12 reps
8-10 reps
RPE 8.5
RPE 9
7
Overhead Extension (EZ Bar)
1
2
12-15 reps
8-10 reps
RPE 8.5
RPE 9
8
Spider Curl
1
1
12-15 reps
8-10 reps
RPE 8.5
RPE 10
9
Reverse Wrist Curl (Barbell)
2
12-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
2
1
12 reps
15 reps
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 9.5
3
Shoulder Press (Machine)
1
2
10-15 reps
6-8 reps
RPE 8
RPE 9
4
Alternating Dumbbell Curl
2
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
1
1
2
12-15 reps
8-10 reps
6-8 reps
RPE 9
RPE 9
RPE 9
6
Hammer Curl
1
1
10-12 reps
8-10 reps
RPE 8.5
RPE 9
7
Overhead Extension (EZ Bar)
1
2
12-15 reps
8-10 reps
RPE 8.5
RPE 9
8
Spider Curl
1
1
12-15 reps
8-10 reps
RPE 8.5
RPE 10
9
Reverse Wrist Curl (Barbell)
2
12-15 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 8.5
2
Incline Bench Press (Smith Machine)
1
1
1
1
12-15 reps
8-10 reps
6-8 reps
6-10 reps
RPE 6.5
RPE 8.5
RPE 9
RPE 9.5
3
Bent Over Row (Barbell)
1
2
12-15 reps
8-10 reps
RPE 6.5
RPE 8.5
4
Chest Press (Machine)
2
8 reps
RPE 9
5
Lat Pulldown (Close Grip)
2
10 reps
RPE 9
6
Seated Dip (Machine)
1
1
1
12-15 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 9
7
Single Arm Iso Row
2
8-10 reps
RPE 8.5
8
Pec Deck (Machine)
2
12-15 reps
RPE 8.5
9
Back Extension
2
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 8.5
2
Incline Bench Press (Smith Machine)
1
1
1
1
12-15 reps
8-10 reps
6-8 reps
6-10 reps
RPE 6.5
RPE 8.5
RPE 9
RPE 9.5
3
Bent Over Row (Barbell)
1
2
12-15 reps
8-10 reps
RPE 6.5
RPE 8.5
4
Chest Press (Machine)
2
8 reps
RPE 9
5
Lat Pulldown (Close Grip)
2
10 reps
RPE 9
6
Seated Dip (Machine)
1
1
1
12-15 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 9
7
Single Arm Iso Row
2
8-10 reps
RPE 8.5
8
Pec Deck (Machine)
2
12-15 reps
RPE 8.5
9
Back Extension
2
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 8.5
2
Incline Bench Press (Smith Machine)
1
1
1
1
12-15 reps
8-10 reps
6-8 reps
6-10 reps
RPE 6.5
RPE 8.5
RPE 9
RPE 9.5
3
Bent Over Row (Barbell)
1
2
12-15 reps
8-10 reps
RPE 6.5
RPE 8.5
4
Chest Press (Machine)
2
8 reps
RPE 9
5
Lat Pulldown (Close Grip)
2
10 reps
RPE 9
6
Seated Dip (Machine)
1
1
1
12-15 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 9
7
Single Arm Iso Row
2
8-10 reps
RPE 8.5
8
Pec Deck (Machine)
2
12-15 reps
RPE 8.5
9
Back Extension
2
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
12-15 reps
8-10 reps
RPE 7.5
RPE 8.5
2
Incline Bench Press (Smith Machine)
1
1
1
1
12-15 reps
8-10 reps
6-8 reps
6-10 reps
RPE 6.5
RPE 8.5
RPE 9
RPE 9.5
3
Bent Over Row (Barbell)
1
2
12-15 reps
8-10 reps
RPE 6.5
RPE 8.5
4
Chest Press (Machine)
2
8 reps
RPE 9
5
Lat Pulldown (Close Grip)
2
10 reps
RPE 9
6
Seated Dip (Machine)
1
1
1
12-15 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8.5
RPE 9
7
Single Arm Iso Row
2
8-10 reps
RPE 8.5
8
Pec Deck (Machine)
2
12-15 reps
RPE 8.5
9
Back Extension
2
15 reps
RPE 10
Week 1
1 / 4 Weeks
Day 3
1
Lat Pulldown
1 Set
1 Set
12-15 Reps
8-10 Reps
@7.5
@8.5
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
8-10 Reps
6-8 Reps
6-10 Reps
@6.5
@8.5
@9
@9.5
3
Bent Over Row (Barbell)
1 Set
2 Sets
12-15 Reps
8-10 Reps
@6.5
@8.5
4
Chest Press (Machine)
2 Sets
8 Reps
@9
5
Lat Pulldown (Close Grip)
2 Sets
10 Reps
@9
6
Seated Dip (Machine)
1 Set
1 Set
12-15 Reps
8-10 Reps
@7.5
@8.5
7
Single Arm Iso Row
2 Sets
8-10 Reps
@8.5
8
Pec Deck (Machine)
2 Sets
12-15 Reps
@8.5
9
Back Extension
2 Sets
15 Reps
@10
Day 1
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
12-15 Reps
8-10 Reps
6-8 Reps
4-6 Reps
8-10 Reps
@6
@8
@8.5
@9
@9
2
Leg Extension
1 Set
1 Set
10-15 Reps
8-12 Reps
@8
@9
3
Seated Hamstring Curl
1 Set
1 Set
8-12 Reps
8-10 Reps
@8
@9.5
4
Calf Raise (Leg Press)
1 Set
1 Set
15 Reps
15 Reps
@9
@9.5
5
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@9
6
Cable Crunch
2 Sets
15 Reps
@9.5
Day 2
1
Face Pull
2 Sets
1 Set
12 Reps
15 Reps
@9
@9.5
2
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@9.5
3
Shoulder Press (Machine)
1 Set
2 Sets
10-15 Reps
6-8 Reps
@8
@9
4
Alternating Dumbbell Curl
2 Sets
12 Reps
@9
5
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
2 Sets
12-15 Reps
8-10 Reps
6-8 Reps
@9
@9
@9
6
Hammer Curl
1 Set
1 Set
10-12 Reps
8-10 Reps
@8.5
@9
7
Overhead Extension (EZ Bar)
1 Set
2 Sets
12-15 Reps
8-10 Reps
@8.5
@9
8
Spider Curl
1 Set
1 Set
12-15 Reps
8-10 Reps
@8.5
@10
9
Reverse Wrist Curl (Barbell)
1 Set
1 Set
12-15 Reps
6-10 Reps
@8
@9.5
Day 5
1
Face Pull
2 Sets
1 Set
12 Reps
15 Reps
@9
@9.5
2
Lateral Raise (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@9.5
3
Shoulder Press (Machine)
1 Set
2 Sets
10-15 Reps
6-8 Reps
@8
@9
4
Alternating Dumbbell Curl
2 Sets
12 Reps
@9
5
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
2 Sets
12-15 Reps
8-10 Reps
6-8 Reps
@9
@9
@9
6
Hammer Curl
1 Set
1 Set
10-12 Reps
8-10 Reps
@8.5
@9
7
Overhead Extension (EZ Bar)
1 Set
2 Sets
12-15 Reps
8-10 Reps
@8.5
@9
8
Spider Curl
1 Set
1 Set
12-15 Reps
8-10 Reps
@8.5
@10
9
Reverse Wrist Curl (Barbell)
2 Sets
12-15 Reps
@9.5
Day 4
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
12-15 Reps
8-10 Reps
6-8 Reps
4-6 Reps
8-10 Reps
@6
@8
@8.5
@9
@9
2
Leg Extension
1 Set
1 Set
1 Set
10-15 Reps
8-12 Reps
8-10 Reps
@8
@9
@9
3
Seated Hamstring Curl
2 Sets
8-12 Reps
@8
4
Calf Raise (Leg Press)
1 Set
1 Set
12 Reps
15 Reps
@9
@9.5
5
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@9
6
Cable Crunch
2 Sets
15 Reps
@9.5
Day 6
1
Lat Pulldown
1 Set
1 Set
12-15 Reps
8-10 Reps
@7.5
@8.5
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
8-10 Reps
6-8 Reps
6-10 Reps
@6.5
@8.5
@9
@9.5
3
Bent Over Row (Barbell)
1 Set
2 Sets
12-15 Reps
8-10 Reps
@6.5
@8.5
4
Chest Press (Machine)
2 Sets
8 Reps
@9
5
Lat Pulldown (Close Grip)
2 Sets
10 Reps
@9
6
Seated Dip (Machine)
1 Set
1 Set
1 Set
12-15 Reps
8-10 Reps
8-10 Reps
@7.5
@8.5
@9
7
Single Arm Iso Row
2 Sets
8-10 Reps
@8.5
8
Pec Deck (Machine)
2 Sets
12-15 Reps
@8.5
9
Back Extension
2 Sets
15 Reps
@10