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RN
by Christian Maniago
Program Description
Loot and riot
Program Overview
Level
Intermediate
Goal
Athletics, Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Jun 11, 2024 04:19
Last Edited
Jun 12, 2024 06:06
down_app
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@8-9
@7-8
2
Split Squat (Dumbbell)
2 Sets
12-20 Reps
3
Leg Extension
2 Sets
12-20 Reps
4
Back Extension (Weighted)
2 Sets
12-20 Reps
5
Bent Leg Raise
3 Sets
8-12 Reps
6
Standing Calf Raise
3 Sets
8-12 Reps
Day 3
1
Dip (Assisted)
3 Sets
12-20 Reps
2
Abs Crunch (Machine)
2 Sets
8-12 Reps
3
Shoulder Press (Machine)
2 Sets
8-12 Reps
4
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
5
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
6
Pec Deck (Machine)
2 Sets
8-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
2
Wrist Curls
3 Sets
12-20 Reps
3
Seated Row (Cable)
2 Sets
8-12 Reps
4
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
5
Rear Delt Fly (Machine)
2 Sets
12-20 Reps
6
Reverse Wrist Curl (Barbell)
2 Sets
8-12 Reps
7
Meadows Curl
2 Sets
6-10 Reps
Day 5
1
Leg Press
2 Sets
8-12 Reps
2
Split Squat (Dumbbell)
2 Sets
8-15 Reps
3
Hamstring Curl
2 Sets
8-15 Reps
4
Hip Adductor (Machine)
2 Sets
6-10 Reps
5
Bent Leg Raise
3 Sets
8-12 Reps
6
Seated Calf Raise
3 Sets
8-12 Reps
Day 1
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@8-9
2
Lat Pulldown
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8-9
@7-8
3
Dip (Assisted)
2 Sets
12-20 Reps
4
Lateral Raise (Machine)
2 Sets
8-12 Reps
5
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
6
Bayesian Curl
2 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@8-9
@7-8
2
Split Squat (Dumbbell)
2 Sets
12-20 Reps
3
Leg Extension
2 Sets
12-20 Reps
4
Back Extension (Weighted)
2 Sets
12-20 Reps
5
Bent Leg Raise
3 Sets
8-12 Reps
6
Standing Calf Raise
3 Sets
8-12 Reps
Day 3
1
Dip (Assisted)
3 Sets
12-20 Reps
2
Abs Crunch (Machine)
2 Sets
8-12 Reps
3
Shoulder Press (Machine)
2 Sets
8-12 Reps
4
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
5
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
6
Pec Deck (Machine)
2 Sets
8-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
2
Wrist Curls
3 Sets
12-20 Reps
3
Seated Row (Cable)
2 Sets
8-12 Reps
4
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
5
Rear Delt Fly (Machine)
2 Sets
12-20 Reps
6
Reverse Wrist Curl (Barbell)
2 Sets
8-12 Reps
7
Meadows Curl
2 Sets
6-10 Reps
Day 5
1
Leg Press
2 Sets
8-12 Reps
2
Split Squat (Dumbbell)
2 Sets
8-15 Reps
3
Hamstring Curl
2 Sets
8-15 Reps
4
Hip Adductor (Machine)
2 Sets
6-10 Reps
5
Bent Leg Raise
3 Sets
8-12 Reps
6
Seated Calf Raise
3 Sets
8-12 Reps
Day 1
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@8-9
2
Lat Pulldown
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8-9
@7-8
3
Dip (Assisted)
2 Sets
12-20 Reps
4
Lateral Raise (Machine)
2 Sets
8-12 Reps
5
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
6
Bayesian Curl
2 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@8-9
@7-8
2
Split Squat (Dumbbell)
2 Sets
12-20 Reps
3
Leg Extension
2 Sets
12-20 Reps
4
Back Extension (Weighted)
2 Sets
12-20 Reps
5
Bent Leg Raise
3 Sets
8-12 Reps
6
Standing Calf Raise
3 Sets
8-12 Reps
Day 3
1
Dip (Assisted)
3 Sets
12-20 Reps
2
Abs Crunch (Machine)
2 Sets
8-12 Reps
3
Shoulder Press (Machine)
2 Sets
8-12 Reps
4
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
5
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
6
Pec Deck (Machine)
2 Sets
8-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
2
Wrist Curls
3 Sets
12-20 Reps
3
Seated Row (Cable)
2 Sets
8-12 Reps
4
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
5
Rear Delt Fly (Machine)
2 Sets
12-20 Reps
6
Reverse Wrist Curl (Barbell)
2 Sets
8-12 Reps
7
Meadows Curl
2 Sets
6-10 Reps
Day 5
1
Leg Press
2 Sets
8-12 Reps
2
Split Squat (Dumbbell)
2 Sets
8-15 Reps
3
Hamstring Curl
2 Sets
8-15 Reps
4
Hip Adductor (Machine)
2 Sets
6-10 Reps
5
Bent Leg Raise
3 Sets
8-12 Reps
6
Seated Calf Raise
3 Sets
8-12 Reps
Day 1
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@8-9
2
Lat Pulldown
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8-9
@7-8
3
Dip (Assisted)
2 Sets
12-20 Reps
4
Lateral Raise (Machine)
2 Sets
8-12 Reps
5
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
6
Bayesian Curl
2 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@8-9
@7-8
2
Split Squat (Dumbbell)
2 Sets
12-20 Reps
3
Leg Extension
2 Sets
12-20 Reps
4
Back Extension (Weighted)
2 Sets
12-20 Reps
5
Bent Leg Raise
3 Sets
8-12 Reps
6
Standing Calf Raise
3 Sets
8-12 Reps
Day 3
1
Dip (Assisted)
3 Sets
12-20 Reps
2
Abs Crunch (Machine)
2 Sets
8-12 Reps
3
Shoulder Press (Machine)
2 Sets
8-12 Reps
4
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
5
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
6
Pec Deck (Machine)
2 Sets
8-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
2
Wrist Curls
3 Sets
12-20 Reps
3
Seated Row (Cable)
2 Sets
8-12 Reps
4
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
5
Rear Delt Fly (Machine)
2 Sets
12-20 Reps
6
Reverse Wrist Curl (Barbell)
2 Sets
8-12 Reps
7
Meadows Curl
2 Sets
6-10 Reps
Day 5
1
Leg Press
2 Sets
8-12 Reps
2
Split Squat (Dumbbell)
2 Sets
8-15 Reps
3
Hamstring Curl
2 Sets
8-15 Reps
4
Hip Adductor (Machine)
2 Sets
6-10 Reps
5
Bent Leg Raise
3 Sets
8-12 Reps
6
Seated Calf Raise
3 Sets
8-12 Reps
Day 1
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@8-9
2
Lat Pulldown
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8-9
@7-8
3
Dip (Assisted)
2 Sets
12-20 Reps
4
Lateral Raise (Machine)
2 Sets
8-12 Reps
5
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
6
Bayesian Curl
2 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@8-9
@7-8
2
Split Squat (Dumbbell)
2 Sets
12-20 Reps
3
Leg Extension
2 Sets
12-20 Reps
4
Back Extension (Weighted)
2 Sets
12-20 Reps
5
Bent Leg Raise
3 Sets
8-12 Reps
6
Standing Calf Raise
3 Sets
8-12 Reps
Day 3
1
Dip (Assisted)
3 Sets
12-20 Reps
2
Abs Crunch (Machine)
2 Sets
8-12 Reps
3
Shoulder Press (Machine)
2 Sets
8-12 Reps
4
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
5
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
6
Pec Deck (Machine)
2 Sets
8-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
2
Wrist Curls
3 Sets
12-20 Reps
3
Seated Row (Cable)
2 Sets
8-12 Reps
4
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
5
Rear Delt Fly (Machine)
2 Sets
12-20 Reps
6
Reverse Wrist Curl (Barbell)
2 Sets
8-12 Reps
7
Meadows Curl
2 Sets
6-10 Reps
Day 5
1
Leg Press
2 Sets
8-12 Reps
2
Split Squat (Dumbbell)
2 Sets
8-15 Reps
3
Hamstring Curl
2 Sets
8-15 Reps
4
Hip Adductor (Machine)
2 Sets
6-10 Reps
5
Bent Leg Raise
3 Sets
8-12 Reps
6
Seated Calf Raise
3 Sets
8-12 Reps
Day 1
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@8-9
2
Lat Pulldown
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8-9
@7-8
3
Dip (Assisted)
2 Sets
12-20 Reps
4
Lateral Raise (Machine)
2 Sets
8-12 Reps
5
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
6
Bayesian Curl
2 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@8-9
@7-8
2
Split Squat (Dumbbell)
2 Sets
12-20 Reps
3
Leg Extension
2 Sets
12-20 Reps
4
Back Extension (Weighted)
2 Sets
12-20 Reps
5
Bent Leg Raise
3 Sets
8-12 Reps
6
Standing Calf Raise
3 Sets
8-12 Reps
Day 3
1
Dip (Assisted)
3 Sets
12-20 Reps
2
Abs Crunch (Machine)
2 Sets
8-12 Reps
3
Shoulder Press (Machine)
2 Sets
8-12 Reps
4
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
5
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
6
Pec Deck (Machine)
2 Sets
8-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
2
Wrist Curls
3 Sets
12-20 Reps
3
Seated Row (Cable)
2 Sets
8-12 Reps
4
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
5
Rear Delt Fly (Machine)
2 Sets
12-20 Reps
6
Reverse Wrist Curl (Barbell)
2 Sets
8-12 Reps
7
Meadows Curl
2 Sets
6-10 Reps
Day 5
1
Leg Press
2 Sets
8-12 Reps
2
Split Squat (Dumbbell)
2 Sets
8-15 Reps
3
Hamstring Curl
2 Sets
8-15 Reps
4
Hip Adductor (Machine)
2 Sets
6-10 Reps
5
Bent Leg Raise
3 Sets
8-12 Reps
6
Seated Calf Raise
3 Sets
8-12 Reps
Day 1
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@8-9
2
Lat Pulldown
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8-9
@7-8
3
Dip (Assisted)
2 Sets
12-20 Reps
4
Lateral Raise (Machine)
2 Sets
8-12 Reps
5
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
6
Bayesian Curl
2 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@8-9
@7-8
2
Split Squat (Dumbbell)
2 Sets
12-20 Reps
3
Leg Extension
2 Sets
12-20 Reps
4
Back Extension (Weighted)
2 Sets
12-20 Reps
5
Bent Leg Raise
3 Sets
8-12 Reps
6
Standing Calf Raise
3 Sets
8-12 Reps
Day 3
1
Dip (Assisted)
3 Sets
12-20 Reps
2
Abs Crunch (Machine)
2 Sets
8-12 Reps
3
Shoulder Press (Machine)
2 Sets
8-12 Reps
4
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
5
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
6
Pec Deck (Machine)
2 Sets
8-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
2
Wrist Curls
3 Sets
12-20 Reps
3
Seated Row (Cable)
2 Sets
8-12 Reps
4
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
5
Rear Delt Fly (Machine)
2 Sets
12-20 Reps
6
Reverse Wrist Curl (Barbell)
2 Sets
8-12 Reps
7
Meadows Curl
2 Sets
6-10 Reps
Day 5
1
Leg Press
2 Sets
8-12 Reps
2
Split Squat (Dumbbell)
2 Sets
8-15 Reps
3
Hamstring Curl
2 Sets
8-15 Reps
4
Hip Adductor (Machine)
2 Sets
6-10 Reps
5
Bent Leg Raise
3 Sets
8-12 Reps
6
Seated Calf Raise
3 Sets
8-12 Reps
Day 1
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@8-9
2
Lat Pulldown
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8-9
@7-8
3
Dip (Assisted)
2 Sets
12-20 Reps
4
Lateral Raise (Machine)
2 Sets
8-12 Reps
5
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
6
Bayesian Curl
2 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@8-9
@7-8
2
Split Squat (Dumbbell)
2 Sets
12-20 Reps
3
Leg Extension
2 Sets
12-20 Reps
4
Back Extension (Weighted)
2 Sets
12-20 Reps
5
Bent Leg Raise
3 Sets
8-12 Reps
6
Standing Calf Raise
3 Sets
8-12 Reps
Day 3
1
Dip (Assisted)
3 Sets
12-20 Reps
2
Abs Crunch (Machine)
2 Sets
8-12 Reps
3
Shoulder Press (Machine)
2 Sets
8-12 Reps
4
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
5
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
6
Pec Deck (Machine)
2 Sets
8-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
2
Wrist Curls
3 Sets
12-20 Reps
3
Seated Row (Cable)
2 Sets
8-12 Reps
4
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
5
Rear Delt Fly (Machine)
2 Sets
12-20 Reps
6
Reverse Wrist Curl (Barbell)
2 Sets
8-12 Reps
7
Meadows Curl
2 Sets
6-10 Reps
Day 5
1
Leg Press
2 Sets
8-12 Reps
2
Split Squat (Dumbbell)
2 Sets
8-15 Reps
3
Hamstring Curl
2 Sets
8-15 Reps
4
Hip Adductor (Machine)
2 Sets
6-10 Reps
5
Bent Leg Raise
3 Sets
8-12 Reps
6
Seated Calf Raise
3 Sets
8-12 Reps
Day 1
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@8-9
2
Lat Pulldown
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8-9
@7-8
3
Dip (Assisted)
2 Sets
12-20 Reps
4
Lateral Raise (Machine)
2 Sets
8-12 Reps
5
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
6
Bayesian Curl
2 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@8-9
@7-8
2
Split Squat (Dumbbell)
2 Sets
12-20 Reps
3
Leg Extension
2 Sets
12-20 Reps
4
Back Extension (Weighted)
2 Sets
12-20 Reps
5
Bent Leg Raise
3 Sets
8-12 Reps
6
Standing Calf Raise
3 Sets
8-12 Reps
Day 3
1
Dip (Assisted)
3 Sets
12-20 Reps
2
Abs Crunch (Machine)
2 Sets
8-12 Reps
3
Shoulder Press (Machine)
2 Sets
8-12 Reps
4
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
5
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
6
Pec Deck (Machine)
2 Sets
8-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
2
Wrist Curls
3 Sets
12-20 Reps
3
Seated Row (Cable)
2 Sets
8-12 Reps
4
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
5
Rear Delt Fly (Machine)
2 Sets
12-20 Reps
6
Reverse Wrist Curl (Barbell)
2 Sets
8-12 Reps
7
Meadows Curl
2 Sets
6-10 Reps
Day 5
1
Leg Press
2 Sets
8-12 Reps
2
Split Squat (Dumbbell)
2 Sets
8-15 Reps
3
Hamstring Curl
2 Sets
8-15 Reps
4
Hip Adductor (Machine)
2 Sets
6-10 Reps
5
Bent Leg Raise
3 Sets
8-12 Reps
6
Seated Calf Raise
3 Sets
8-12 Reps
Day 1
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@8-9
2
Lat Pulldown
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8-9
@7-8
3
Dip (Assisted)
2 Sets
12-20 Reps
4
Lateral Raise (Machine)
2 Sets
8-12 Reps
5
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
6
Bayesian Curl
2 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@8-9
@7-8
2
Split Squat (Dumbbell)
2 Sets
12-20 Reps
3
Leg Extension
2 Sets
12-20 Reps
4
Back Extension (Weighted)
2 Sets
12-20 Reps
5
Bent Leg Raise
3 Sets
8-12 Reps
6
Standing Calf Raise
3 Sets
8-12 Reps
Day 3
1
Dip (Assisted)
3 Sets
12-20 Reps
2
Abs Crunch (Machine)
2 Sets
8-12 Reps
3
Shoulder Press (Machine)
2 Sets
8-12 Reps
4
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
5
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
6
Pec Deck (Machine)
2 Sets
8-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
2
Wrist Curls
3 Sets
12-20 Reps
3
Seated Row (Cable)
2 Sets
8-12 Reps
4
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
5
Rear Delt Fly (Machine)
2 Sets
12-20 Reps
6
Reverse Wrist Curl (Barbell)
2 Sets
8-12 Reps
7
Meadows Curl
2 Sets
6-10 Reps
Day 5
1
Leg Press
2 Sets
8-12 Reps
2
Split Squat (Dumbbell)
2 Sets
8-15 Reps
3
Hamstring Curl
2 Sets
8-15 Reps
4
Hip Adductor (Machine)
2 Sets
6-10 Reps
5
Bent Leg Raise
3 Sets
8-12 Reps
6
Seated Calf Raise
3 Sets
8-12 Reps
Day 1
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@8-9
2
Lat Pulldown
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8-9
@7-8
3
Dip (Assisted)
2 Sets
12-20 Reps
4
Lateral Raise (Machine)
2 Sets
8-12 Reps
5
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
6
Bayesian Curl
2 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@8-9
@7-8
2
Split Squat (Dumbbell)
2 Sets
12-20 Reps
3
Leg Extension
2 Sets
12-20 Reps
4
Back Extension (Weighted)
2 Sets
12-20 Reps
5
Bent Leg Raise
3 Sets
8-12 Reps
6
Standing Calf Raise
3 Sets
8-12 Reps
Day 3
1
Dip (Assisted)
3 Sets
12-20 Reps
2
Abs Crunch (Machine)
2 Sets
8-12 Reps
3
Shoulder Press (Machine)
2 Sets
8-12 Reps
4
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
5
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
6
Pec Deck (Machine)
2 Sets
8-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
2
Wrist Curls
3 Sets
12-20 Reps
3
Seated Row (Cable)
2 Sets
8-12 Reps
4
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
5
Rear Delt Fly (Machine)
2 Sets
12-20 Reps
6
Reverse Wrist Curl (Barbell)
2 Sets
8-12 Reps
7
Meadows Curl
2 Sets
6-10 Reps
Day 5
1
Leg Press
2 Sets
8-12 Reps
2
Split Squat (Dumbbell)
2 Sets
8-15 Reps
3
Hamstring Curl
2 Sets
8-15 Reps
4
Hip Adductor (Machine)
2 Sets
6-10 Reps
5
Bent Leg Raise
3 Sets
8-12 Reps
6
Seated Calf Raise
3 Sets
8-12 Reps
Day 1
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@8-9
2
Lat Pulldown
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8-9
@7-8
3
Dip (Assisted)
2 Sets
12-20 Reps
4
Lateral Raise (Machine)
2 Sets
8-12 Reps
5
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
6
Bayesian Curl
2 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@8-9
@7-8
2
Split Squat (Dumbbell)
2 Sets
12-20 Reps
3
Leg Extension
2 Sets
12-20 Reps
4
Back Extension (Weighted)
2 Sets
12-20 Reps
5
Bent Leg Raise
3 Sets
8-12 Reps
6
Standing Calf Raise
3 Sets
8-12 Reps
Day 3
1
Dip (Assisted)
3 Sets
12-20 Reps
2
Abs Crunch (Machine)
2 Sets
8-12 Reps
3
Shoulder Press (Machine)
2 Sets
8-12 Reps
4
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
5
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
6
Pec Deck (Machine)
2 Sets
8-12 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
2
Wrist Curls
3 Sets
12-20 Reps
3
Seated Row (Cable)
2 Sets
8-12 Reps
4
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
5
Rear Delt Fly (Machine)
2 Sets
12-20 Reps
6
Reverse Wrist Curl (Barbell)
2 Sets
8-12 Reps
7
Meadows Curl
2 Sets
6-10 Reps
Day 5
1
Leg Press
2 Sets
8-12 Reps
2
Split Squat (Dumbbell)
2 Sets
8-15 Reps
3
Hamstring Curl
2 Sets
8-15 Reps
4
Hip Adductor (Machine)
2 Sets
6-10 Reps
5
Bent Leg Raise
3 Sets
8-12 Reps
6
Seated Calf Raise
3 Sets
8-12 Reps
Day 1
1
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@8-9
2
Lat Pulldown
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8-9
@7-8
3
Dip (Assisted)
2 Sets
12-20 Reps
4
Lateral Raise (Machine)
2 Sets
8-12 Reps
5
Tricep Rope Push Down (Cable)
2 Sets
8-12 Reps
6
Bayesian Curl
2 Sets
8-12 Reps