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BoostcampPNG
Chimera
by Tuhin M.
2 athletes joined
Program Description
Massing (Arms focused)
Program Overview
Level
Intermediate
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Jun 30, 2024 11:03
Last Edited
Jul 02, 2024 05:04
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Week 1
1 / 12 Weeks
Day 2
1
Squat (Smith Machine)
3 Sets
3-5 Reps
2
Hack Squat
2 Sets
6-10 Reps
3
Leg Extension
3 Sets
6-10 Reps
4
Leg Curl
3 Sets
12-20 Reps
5
Seated Calf Raise
3 Sets
6-12 Reps
6
Abs Crunch (Machine)
4 Sets
8-15 Reps
Day 4
1
Leg Press
3 Sets
5-8 Reps
2
Sumo Squat
2 Sets
10-15 Reps
3
Leg Extension
4 Sets
8-15 Reps
4
Hip Abductor (Machine)
4 Sets
15-20 Reps
5
Leg Curl
1 Set
2 Sets
20-30 Reps
15-20 Reps
6
Seated Calf Raise
3 Sets
10-15 Reps
7
Cable Crunch
3 Sets
Day 5
1
Behind-The-Neck Press (Smith Machine)
3 Sets
4-6 Reps
2
Bench Press (Smith Machine)
3 Sets
6-10 Reps
3
Bicep Curl (Cable)
5 Sets
15-20 Reps
4
Tricep Rope Push Down (Cable)
5 Sets
8-15 Reps
5
French Press
3 Sets
6-10 Reps
6
Hammer Curl
3 Sets
6-10 Reps
7
Lateral Raise (Machine)
3 Sets
8-15 Reps
Day 3
1
Close Grip Bench Press (Smith Machine)
6 Sets
3 Reps
2
Lat Pulldown (Single Arm)
3 Sets
8-12 Reps
3
Bent Over Row
3 Sets
8-12 Reps
4
Pec Deck (Machine)
2 Sets
2 Sets
15-20 Reps
8-12 Reps
5
Cable Drag Curl
4 Sets
8-15 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
7
Overhead Curl
3 Sets
8-15 Reps
8
Upright Row (Cable)
3 Sets
10-15 Reps
Day 1
1
JM Press (Smith Machine)
3 Sets
3-5 Reps
2
Lat Pulldown
2 Sets
6-10 Reps
3
Chest Supported Row (Machine)
2 Sets
6-10 Reps
4
Dip (Weighted)
2 Sets
6-10 Reps
5
Shoulder Press (Machine)
3 Sets
6-10 Reps
6
Alternating Dumbbell Curl
4 Sets
7
Skull Crusher (Barbell)
3 Sets
6-10 Reps
Day 1
1
JM Press (Smith Machine)
3 Sets
3-5 Reps
2
Lat Pulldown
2 Sets
6-10 Reps
3
Chest Supported Row (Machine)
2 Sets
6-10 Reps
4
Dip (Weighted)
2 Sets
6-10 Reps
5
Shoulder Press (Machine)
3 Sets
6-10 Reps
6
Bicep Curl (Barbell)
3 Sets
6-10 Reps
7
Skull Crusher (Barbell)
3 Sets
6-10 Reps
8
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
Day 2
1
Squat (Smith Machine)
3 Sets
3-5 Reps
2
Hack Squat
2 Sets
6-10 Reps
3
Leg Extension
3 Sets
6-10 Reps
4
Leg Curl
3 Sets
12-20 Reps
5
Seated Calf Raise
3 Sets
6-12 Reps
6
Abs Crunch (Machine)
4 Sets
8-15 Reps
Day 3
1
Close Grip Bench Press (Smith Machine)
6 Sets
3 Reps
2
Lat Pulldown (Single Arm)
3 Sets
8-12 Reps
3
Bent Over Row
3 Sets
8-12 Reps
4
Pec Deck (Machine)
2 Sets
2 Sets
15-20 Reps
8-12 Reps
5
Cable Drag Curl
4 Sets
8-15 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
7
Overhead Curl
2 Sets
8-15 Reps
Day 4
1
Leg Press
3 Sets
5-8 Reps
2
Sumo Squat
2 Sets
10-15 Reps
3
Leg Extension
4 Sets
8-15 Reps
4
Hip Abductor (Machine)
4 Sets
15-20 Reps
5
Leg Curl
1 Set
2 Sets
20-30 Reps
15-20 Reps
6
Seated Calf Raise
3 Sets
10-15 Reps
7
Cable Crunch
3 Sets
Day 5
1
Behind-The-Neck Press (Smith Machine)
3 Sets
4-6 Reps
2
Bench Press (Smith Machine)
3 Sets
6-10 Reps
3
Bicep Curl (Cable)
5 Sets
15-20 Reps
4
Tricep Rope Push Down (Cable)
5 Sets
8-15 Reps
5
French Press
3 Sets
6-10 Reps
6
Hammer Curl
3 Sets
6-10 Reps
7
Lateral Raise (Machine)
3 Sets
8-15 Reps
Day 1
1
JM Press (Smith Machine)
3 Sets
3-5 Reps
2
Lat Pulldown
2 Sets
6-10 Reps
3
Chest Supported Row (Machine)
2 Sets
6-10 Reps
4
Dip (Weighted)
2 Sets
6-10 Reps
5
Shoulder Press (Machine)
3 Sets
6-10 Reps
6
Bicep Curl (Barbell)
3 Sets
6-10 Reps
7
Skull Crusher (Barbell)
3 Sets
6-10 Reps
8
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
Day 2
1
Squat (Smith Machine)
3 Sets
3-5 Reps
2
Hack Squat
2 Sets
6-10 Reps
3
Leg Extension
3 Sets
6-10 Reps
4
Leg Curl
3 Sets
12-20 Reps
5
Seated Calf Raise
3 Sets
6-12 Reps
6
Abs Crunch (Machine)
4 Sets
8-15 Reps
Day 3
1
Close Grip Bench Press (Smith Machine)
6 Sets
3 Reps
2
Lat Pulldown (Single Arm)
3 Sets
8-12 Reps
3
Bent Over Row
3 Sets
8-12 Reps
4
Pec Deck (Machine)
2 Sets
2 Sets
15-20 Reps
8-12 Reps
5
Cable Drag Curl
4 Sets
8-15 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
7
Overhead Curl
2 Sets
8-15 Reps
Day 4
1
Leg Press
3 Sets
5-8 Reps
2
Sumo Squat
2 Sets
10-15 Reps
3
Leg Extension
4 Sets
8-15 Reps
4
Hip Abductor (Machine)
4 Sets
15-20 Reps
5
Leg Curl
1 Set
2 Sets
20-30 Reps
15-20 Reps
6
Seated Calf Raise
3 Sets
10-15 Reps
7
Cable Crunch
3 Sets
Day 5
1
Behind-The-Neck Press (Smith Machine)
3 Sets
4-6 Reps
2
Bench Press (Smith Machine)
3 Sets
6-10 Reps
3
Bicep Curl (Cable)
5 Sets
15-20 Reps
4
Tricep Rope Push Down (Cable)
5 Sets
8-15 Reps
5
French Press
3 Sets
6-10 Reps
6
Hammer Curl
3 Sets
6-10 Reps
7
Lateral Raise (Machine)
3 Sets
8-15 Reps
Day 1
1
JM Press (Smith Machine)
3 Sets
3-5 Reps
2
Lat Pulldown
2 Sets
6-10 Reps
3
Chest Supported Row (Machine)
2 Sets
6-10 Reps
4
Dip (Weighted)
2 Sets
6-10 Reps
5
Shoulder Press (Machine)
3 Sets
6-10 Reps
6
Bicep Curl (Barbell)
3 Sets
6-10 Reps
7
Skull Crusher (Barbell)
3 Sets
6-10 Reps
8
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
Day 2
1
Squat (Smith Machine)
3 Sets
3-5 Reps
2
Hack Squat
2 Sets
6-10 Reps
3
Leg Extension
3 Sets
6-10 Reps
4
Leg Curl
3 Sets
12-20 Reps
5
Seated Calf Raise
3 Sets
6-12 Reps
6
Abs Crunch (Machine)
4 Sets
8-15 Reps
Day 3
1
Close Grip Bench Press (Smith Machine)
6 Sets
3 Reps
2
Lat Pulldown (Single Arm)
3 Sets
8-12 Reps
3
Bent Over Row
3 Sets
8-12 Reps
4
Pec Deck (Machine)
2 Sets
2 Sets
15-20 Reps
8-12 Reps
5
Cable Drag Curl
4 Sets
8-15 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
7
Overhead Curl
2 Sets
8-15 Reps
Day 4
1
Leg Press
3 Sets
5-8 Reps
2
Sumo Squat
2 Sets
10-15 Reps
3
Leg Extension
4 Sets
8-15 Reps
4
Hip Abductor (Machine)
4 Sets
15-20 Reps
5
Leg Curl
1 Set
2 Sets
20-30 Reps
15-20 Reps
6
Seated Calf Raise
3 Sets
10-15 Reps
7
Cable Crunch
3 Sets
Day 5
1
Behind-The-Neck Press (Smith Machine)
3 Sets
4-6 Reps
2
Bench Press (Smith Machine)
3 Sets
6-10 Reps
3
Bicep Curl (Cable)
5 Sets
15-20 Reps
4
Tricep Rope Push Down (Cable)
5 Sets
8-15 Reps
5
French Press
3 Sets
6-10 Reps
6
Hammer Curl
3 Sets
6-10 Reps
7
Lateral Raise (Machine)
3 Sets
8-15 Reps
Day 1
1
JM Press (Smith Machine)
3 Sets
3-5 Reps
2
Lat Pulldown
2 Sets
6-10 Reps
3
Chest Supported Row (Machine)
2 Sets
6-10 Reps
4
Dip (Weighted)
2 Sets
6-10 Reps
5
Shoulder Press (Machine)
3 Sets
6-10 Reps
6
Bicep Curl (Barbell)
3 Sets
6-10 Reps
7
Skull Crusher (Barbell)
3 Sets
6-10 Reps
8
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
Day 2
1
Squat (Smith Machine)
3 Sets
3-5 Reps
2
Hack Squat
2 Sets
6-10 Reps
3
Leg Extension
3 Sets
6-10 Reps
4
Leg Curl
3 Sets
12-20 Reps
5
Seated Calf Raise
3 Sets
6-12 Reps
6
Abs Crunch (Machine)
4 Sets
8-15 Reps
Day 3
1
Close Grip Bench Press (Smith Machine)
6 Sets
3 Reps
2
Lat Pulldown (Single Arm)
3 Sets
8-12 Reps
3
Bent Over Row
3 Sets
8-12 Reps
4
Pec Deck (Machine)
2 Sets
2 Sets
15-20 Reps
8-12 Reps
5
Cable Drag Curl
4 Sets
8-15 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
7
Overhead Curl
2 Sets
8-15 Reps
Day 4
1
Leg Press
3 Sets
5-8 Reps
2
Sumo Squat
2 Sets
10-15 Reps
3
Leg Extension
4 Sets
8-15 Reps
4
Hip Abductor (Machine)
4 Sets
15-20 Reps
5
Leg Curl
1 Set
2 Sets
20-30 Reps
15-20 Reps
6
Seated Calf Raise
3 Sets
10-15 Reps
7
Cable Crunch
3 Sets
Day 5
1
Behind-The-Neck Press (Smith Machine)
3 Sets
4-6 Reps
2
Bench Press (Smith Machine)
3 Sets
6-10 Reps
3
Bicep Curl (Cable)
5 Sets
15-20 Reps
4
Tricep Rope Push Down (Cable)
5 Sets
8-15 Reps
5
French Press
3 Sets
6-10 Reps
6
Hammer Curl
3 Sets
6-10 Reps
7
Lateral Raise (Machine)
3 Sets
8-15 Reps
Day 1
1
JM Press (Smith Machine)
3 Sets
3-5 Reps
2
Lat Pulldown
2 Sets
6-10 Reps
3
Chest Supported Row (Machine)
2 Sets
6-10 Reps
4
Dip (Weighted)
2 Sets
6-10 Reps
5
Shoulder Press (Machine)
3 Sets
6-10 Reps
6
Bicep Curl (Barbell)
3 Sets
6-10 Reps
7
Skull Crusher (Barbell)
3 Sets
6-10 Reps
8
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
Day 2
1
Squat (Smith Machine)
3 Sets
3-5 Reps
2
Hack Squat
2 Sets
6-10 Reps
3
Leg Extension
3 Sets
6-10 Reps
4
Leg Curl
3 Sets
12-20 Reps
5
Seated Calf Raise
3 Sets
6-12 Reps
6
Abs Crunch (Machine)
4 Sets
8-15 Reps
Day 3
1
Close Grip Bench Press (Smith Machine)
6 Sets
3 Reps
2
Lat Pulldown (Single Arm)
3 Sets
8-12 Reps
3
Bent Over Row
3 Sets
8-12 Reps
4
Pec Deck (Machine)
2 Sets
2 Sets
15-20 Reps
8-12 Reps
5
Cable Drag Curl
4 Sets
8-15 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
7
Overhead Curl
2 Sets
8-15 Reps
Day 4
1
Leg Press
3 Sets
5-8 Reps
2
Sumo Squat
2 Sets
10-15 Reps
3
Leg Extension
4 Sets
8-15 Reps
4
Hip Abductor (Machine)
4 Sets
15-20 Reps
5
Leg Curl
1 Set
2 Sets
20-30 Reps
15-20 Reps
6
Seated Calf Raise
3 Sets
10-15 Reps
7
Cable Crunch
3 Sets
Day 5
1
Behind-The-Neck Press (Smith Machine)
3 Sets
4-6 Reps
2
Bench Press (Smith Machine)
3 Sets
6-10 Reps
3
Bicep Curl (Cable)
5 Sets
15-20 Reps
4
Tricep Rope Push Down (Cable)
5 Sets
8-15 Reps
5
French Press
3 Sets
6-10 Reps
6
Hammer Curl
3 Sets
6-10 Reps
7
Lateral Raise (Machine)
3 Sets
8-15 Reps
Day 1
1
JM Press (Smith Machine)
3 Sets
3-5 Reps
2
Lat Pulldown
2 Sets
6-10 Reps
3
Chest Supported Row (Machine)
2 Sets
6-10 Reps
4
Dip (Weighted)
2 Sets
6-10 Reps
5
Shoulder Press (Machine)
3 Sets
6-10 Reps
6
Bicep Curl (Barbell)
3 Sets
6-10 Reps
7
Skull Crusher (Barbell)
3 Sets
6-10 Reps
8
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
Day 2
1
Squat (Smith Machine)
3 Sets
3-5 Reps
2
Hack Squat
2 Sets
6-10 Reps
3
Leg Extension
3 Sets
6-10 Reps
4
Leg Curl
3 Sets
12-20 Reps
5
Seated Calf Raise
3 Sets
6-12 Reps
6
Abs Crunch (Machine)
4 Sets
8-15 Reps
Day 3
1
Close Grip Bench Press (Smith Machine)
6 Sets
3 Reps
2
Lat Pulldown (Single Arm)
3 Sets
8-12 Reps
3
Bent Over Row
3 Sets
8-12 Reps
4
Pec Deck (Machine)
2 Sets
2 Sets
15-20 Reps
8-12 Reps
5
Cable Drag Curl
4 Sets
8-15 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
7
Overhead Curl
2 Sets
8-15 Reps
Day 4
1
Leg Press
3 Sets
5-8 Reps
2
Sumo Squat
2 Sets
10-15 Reps
3
Leg Extension
4 Sets
8-15 Reps
4
Hip Abductor (Machine)
4 Sets
15-20 Reps
5
Leg Curl
1 Set
2 Sets
20-30 Reps
15-20 Reps
6
Seated Calf Raise
3 Sets
10-15 Reps
7
Cable Crunch
3 Sets
Day 5
1
Behind-The-Neck Press (Smith Machine)
3 Sets
4-6 Reps
2
Bench Press (Smith Machine)
3 Sets
6-10 Reps
3
Bicep Curl (Cable)
5 Sets
15-20 Reps
4
Tricep Rope Push Down (Cable)
5 Sets
8-15 Reps
5
French Press
3 Sets
6-10 Reps
6
Hammer Curl
3 Sets
6-10 Reps
7
Lateral Raise (Machine)
3 Sets
8-15 Reps
Day 1
1
JM Press (Smith Machine)
3 Sets
3-5 Reps
2
Lat Pulldown
2 Sets
6-10 Reps
3
Chest Supported Row (Machine)
2 Sets
6-10 Reps
4
Dip (Weighted)
2 Sets
6-10 Reps
5
Shoulder Press (Machine)
3 Sets
6-10 Reps
6
Bicep Curl (Barbell)
3 Sets
6-10 Reps
7
Skull Crusher (Barbell)
3 Sets
6-10 Reps
8
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
Day 2
1
Squat (Smith Machine)
3 Sets
3-5 Reps
2
Hack Squat
2 Sets
6-10 Reps
3
Leg Extension
3 Sets
6-10 Reps
4
Leg Curl
3 Sets
12-20 Reps
5
Seated Calf Raise
3 Sets
6-12 Reps
6
Abs Crunch (Machine)
4 Sets
8-15 Reps
Day 3
1
Close Grip Bench Press (Smith Machine)
6 Sets
3 Reps
2
Lat Pulldown (Single Arm)
3 Sets
8-12 Reps
3
Bent Over Row
3 Sets
8-12 Reps
4
Pec Deck (Machine)
2 Sets
2 Sets
15-20 Reps
8-12 Reps
5
Cable Drag Curl
4 Sets
8-15 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
7
Overhead Curl
2 Sets
8-15 Reps
Day 4
1
Leg Press
3 Sets
5-8 Reps
2
Sumo Squat
2 Sets
10-15 Reps
3
Leg Extension
4 Sets
8-15 Reps
4
Hip Abductor (Machine)
4 Sets
15-20 Reps
5
Leg Curl
1 Set
2 Sets
20-30 Reps
15-20 Reps
6
Seated Calf Raise
3 Sets
10-15 Reps
7
Cable Crunch
3 Sets
Day 5
1
Behind-The-Neck Press (Smith Machine)
3 Sets
4-6 Reps
2
Bench Press (Smith Machine)
3 Sets
6-10 Reps
3
Bicep Curl (Cable)
5 Sets
15-20 Reps
4
Tricep Rope Push Down (Cable)
5 Sets
8-15 Reps
5
French Press
3 Sets
6-10 Reps
6
Hammer Curl
3 Sets
6-10 Reps
7
Lateral Raise (Machine)
3 Sets
8-15 Reps
Day 1
1
JM Press (Smith Machine)
3 Sets
3-5 Reps
2
Lat Pulldown
2 Sets
6-10 Reps
3
Chest Supported Row (Machine)
2 Sets
6-10 Reps
4
Dip (Weighted)
2 Sets
6-10 Reps
5
Shoulder Press (Machine)
3 Sets
6-10 Reps
6
Bicep Curl (Barbell)
3 Sets
6-10 Reps
7
Skull Crusher (Barbell)
3 Sets
6-10 Reps
8
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
Day 2
1
Squat (Smith Machine)
3 Sets
3-5 Reps
2
Hack Squat
2 Sets
6-10 Reps
3
Leg Extension
3 Sets
6-10 Reps
4
Leg Curl
3 Sets
12-20 Reps
5
Seated Calf Raise
3 Sets
6-12 Reps
6
Abs Crunch (Machine)
4 Sets
8-15 Reps
Day 3
1
Close Grip Bench Press (Smith Machine)
6 Sets
3 Reps
2
Lat Pulldown (Single Arm)
3 Sets
8-12 Reps
3
Bent Over Row
3 Sets
8-12 Reps
4
Pec Deck (Machine)
2 Sets
2 Sets
15-20 Reps
8-12 Reps
5
Cable Drag Curl
4 Sets
8-15 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
7
Overhead Curl
2 Sets
8-15 Reps
Day 4
1
Leg Press
3 Sets
5-8 Reps
2
Sumo Squat
2 Sets
10-15 Reps
3
Leg Extension
4 Sets
8-15 Reps
4
Hip Abductor (Machine)
4 Sets
15-20 Reps
5
Leg Curl
1 Set
2 Sets
20-30 Reps
15-20 Reps
6
Seated Calf Raise
3 Sets
10-15 Reps
7
Cable Crunch
3 Sets
Day 5
1
Behind-The-Neck Press (Smith Machine)
3 Sets
4-6 Reps
2
Bench Press (Smith Machine)
3 Sets
6-10 Reps
3
Bicep Curl (Cable)
5 Sets
15-20 Reps
4
Tricep Rope Push Down (Cable)
5 Sets
8-15 Reps
5
French Press
3 Sets
6-10 Reps
6
Hammer Curl
3 Sets
6-10 Reps
7
Lateral Raise (Machine)
3 Sets
8-15 Reps
Day 1
1
JM Press (Smith Machine)
3 Sets
3-5 Reps
2
Lat Pulldown
2 Sets
6-10 Reps
3
Chest Supported Row (Machine)
2 Sets
6-10 Reps
4
Dip (Weighted)
2 Sets
6-10 Reps
5
Shoulder Press (Machine)
3 Sets
6-10 Reps
6
Bicep Curl (Barbell)
3 Sets
6-10 Reps
7
Skull Crusher (Barbell)
3 Sets
6-10 Reps
8
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
Day 2
1
Squat (Smith Machine)
3 Sets
3-5 Reps
2
Hack Squat
2 Sets
6-10 Reps
3
Leg Extension
3 Sets
6-10 Reps
4
Leg Curl
3 Sets
12-20 Reps
5
Seated Calf Raise
3 Sets
6-12 Reps
6
Abs Crunch (Machine)
4 Sets
8-15 Reps
Day 3
1
Close Grip Bench Press (Smith Machine)
6 Sets
3 Reps
2
Lat Pulldown (Single Arm)
3 Sets
8-12 Reps
3
Bent Over Row
3 Sets
8-12 Reps
4
Pec Deck (Machine)
2 Sets
2 Sets
15-20 Reps
8-12 Reps
5
Cable Drag Curl
4 Sets
8-15 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
7
Overhead Curl
2 Sets
8-15 Reps
Day 4
1
Leg Press
3 Sets
5-8 Reps
2
Sumo Squat
2 Sets
10-15 Reps
3
Leg Extension
4 Sets
8-15 Reps
4
Hip Abductor (Machine)
4 Sets
15-20 Reps
5
Leg Curl
1 Set
2 Sets
20-30 Reps
15-20 Reps
6
Seated Calf Raise
3 Sets
10-15 Reps
7
Cable Crunch
3 Sets
Day 5
1
Behind-The-Neck Press (Smith Machine)
3 Sets
4-6 Reps
2
Bench Press (Smith Machine)
3 Sets
6-10 Reps
3
Bicep Curl (Cable)
5 Sets
15-20 Reps
4
Tricep Rope Push Down (Cable)
5 Sets
8-15 Reps
5
French Press
3 Sets
6-10 Reps
6
Hammer Curl
3 Sets
6-10 Reps
7
Lateral Raise (Machine)
3 Sets
8-15 Reps
Day 1
1
JM Press (Smith Machine)
3 Sets
3-5 Reps
2
Lat Pulldown
2 Sets
6-10 Reps
3
Chest Supported Row (Machine)
2 Sets
6-10 Reps
4
Dip (Weighted)
2 Sets
6-10 Reps
5
Shoulder Press (Machine)
3 Sets
6-10 Reps
6
Bicep Curl (Barbell)
3 Sets
6-10 Reps
7
Skull Crusher (Barbell)
3 Sets
6-10 Reps
8
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
Day 2
1
Squat (Smith Machine)
3 Sets
3-5 Reps
2
Hack Squat
2 Sets
6-10 Reps
3
Leg Extension
3 Sets
6-10 Reps
4
Leg Curl
3 Sets
12-20 Reps
5
Seated Calf Raise
3 Sets
6-12 Reps
6
Abs Crunch (Machine)
4 Sets
8-15 Reps
Day 3
1
Close Grip Bench Press (Smith Machine)
6 Sets
3 Reps
2
Lat Pulldown (Single Arm)
3 Sets
8-12 Reps
3
Bent Over Row
3 Sets
8-12 Reps
4
Pec Deck (Machine)
2 Sets
2 Sets
15-20 Reps
8-12 Reps
5
Cable Drag Curl
4 Sets
8-15 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
7
Overhead Curl
2 Sets
8-15 Reps
Day 4
1
Leg Press
3 Sets
5-8 Reps
2
Sumo Squat
2 Sets
10-15 Reps
3
Leg Extension
4 Sets
8-15 Reps
4
Hip Abductor (Machine)
4 Sets
15-20 Reps
5
Leg Curl
1 Set
2 Sets
20-30 Reps
15-20 Reps
6
Seated Calf Raise
3 Sets
10-15 Reps
7
Cable Crunch
3 Sets
Day 5
1
Behind-The-Neck Press (Smith Machine)
3 Sets
4-6 Reps
2
Bench Press (Smith Machine)
3 Sets
6-10 Reps
3
Bicep Curl (Cable)
5 Sets
15-20 Reps
4
Tricep Rope Push Down (Cable)
5 Sets
8-15 Reps
5
French Press
3 Sets
6-10 Reps
6
Hammer Curl
3 Sets
6-10 Reps
7
Lateral Raise (Machine)
3 Sets
8-15 Reps
Day 1
1
JM Press (Smith Machine)
3 Sets
3-5 Reps
2
Lat Pulldown
2 Sets
6-10 Reps
3
Chest Supported Row (Machine)
2 Sets
6-10 Reps
4
Dip (Weighted)
2 Sets
6-10 Reps
5
Shoulder Press (Machine)
3 Sets
6-10 Reps
6
Bicep Curl (Barbell)
3 Sets
6-10 Reps
7
Skull Crusher (Barbell)
3 Sets
6-10 Reps
8
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
Day 2
1
Squat (Smith Machine)
3 Sets
3-5 Reps
2
Hack Squat
2 Sets
6-10 Reps
3
Leg Extension
3 Sets
6-10 Reps
4
Leg Curl
3 Sets
12-20 Reps
5
Seated Calf Raise
3 Sets
6-12 Reps
6
Abs Crunch (Machine)
4 Sets
8-15 Reps
Day 3
1
Close Grip Bench Press (Smith Machine)
6 Sets
3 Reps
2
Lat Pulldown (Single Arm)
3 Sets
8-12 Reps
3
Bent Over Row
3 Sets
8-12 Reps
4
Pec Deck (Machine)
2 Sets
2 Sets
15-20 Reps
8-12 Reps
5
Cable Drag Curl
4 Sets
8-15 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
7
Overhead Curl
2 Sets
8-15 Reps
Day 4
1
Leg Press
3 Sets
5-8 Reps
2
Sumo Squat
2 Sets
10-15 Reps
3
Leg Extension
4 Sets
8-15 Reps
4
Hip Abductor (Machine)
4 Sets
15-20 Reps
5
Leg Curl
1 Set
2 Sets
20-30 Reps
15-20 Reps
6
Seated Calf Raise
3 Sets
10-15 Reps
7
Cable Crunch
3 Sets
Day 5
1
Behind-The-Neck Press (Smith Machine)
3 Sets
4-6 Reps
2
Bench Press (Smith Machine)
3 Sets
6-10 Reps
3
Bicep Curl (Cable)
5 Sets
15-20 Reps
4
Tricep Rope Push Down (Cable)
5 Sets
8-15 Reps
5
French Press
3 Sets
6-10 Reps
6
Hammer Curl
3 Sets
6-10 Reps
7
Lateral Raise (Machine)
3 Sets
8-15 Reps