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Muel
by Sam A.
Program Description
Grow🤭
Program Overview
Level
Intermediate
Goal
Muscle & Sculpting, Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Jun 10, 2024 03:13
Last Edited
Jun 10, 2024 03:38
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Week 1
1 / 12 Weeks
Day 2
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
6 Reps
10 Reps
8 Reps
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
3A
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
3B
Reverse Pec Deck
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4A
Lateral Raise (Dumbbell)
1 Set
1 Set
18 Reps
14 Reps
4B
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
5A
Chest Press (Machine)
3 Sets
5B
V-Handle Tricep Pushdown (Cable)
3 Sets
6A
Front Raise
2 Sets
6B
Rear Delt Row
2 Sets
6C
Lateral Raise (Dumbbell)
2 Sets
Day 3
1
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
2A
Lunge (Barbell)
1 Set
1 Set
14 Reps
16 Reps
2B
Seated Calf Raise
3 Sets
3A
Hip Adductor (Machine)
1 Set
1 Set
12 Reps
10 Reps
3B
Hip Abductor (Machine)
1 Set
1 Set
12 Reps
10 Reps
4A
Leg Curl
2 Sets
4B
Leg Extension
2 Sets
5
Decline Crunch
2 Sets
20 Reps
6
Abs Crunch (Bodyweight)
2 Sets
7
Side Bend (Dumbbell)
2 Sets
20 Reps
8
Reverse Abs Crunch (Bodyweight)
2 Sets
12 Reps
Day 1
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8 Reps
6 Reps
2A
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2B
Shrug (Dumbbell)
2 Sets
1 Set
20 Reps
10 Reps
3
Single Arm High Row (Cable)
1 Set
1 Set
8 Reps
6 Reps
4A
Back Extension
2 Sets
20 Reps
4B
Chest Supported Row (Machine)
1 Set
1 Set
12 Reps
10 Reps
5
Incline Curl (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
6
Hammer Curl
1 Set
1 Set
10 Reps
8 Reps
7A
Bicep Curl (Cable)
2 Sets
7B
Reverse Wrist Curl (Barbell)
2 Sets
10 Reps
Day 1
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8 Reps
6 Reps
2A
Bent Over Row (Barbell)
1 Set
2B
Shrug (Dumbbell)
1 Set
3
Single Arm High Row (Cable)
1 Set
1 Set
8 Reps
6 Reps
4A
Back Extension
2 Sets
20 Reps
4B
Chest Supported Row (Machine)
1 Set
1 Set
12 Reps
10 Reps
5
Incline Curl (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
6
Hammer Curl
1 Set
1 Set
10 Reps
8 Reps
7A
Bicep Curl (Cable)
2 Sets
7B
Reverse Wrist Curl (Barbell)
2 Sets
10 Reps
Day 2
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
6 Reps
10 Reps
8 Reps
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
3A
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
3B
Reverse Pec Deck
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4A
Lateral Raise (Dumbbell)
1 Set
1 Set
18 Reps
14 Reps
4B
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
5A
Chest Press (Machine)
3 Sets
5B
V-Handle Tricep Pushdown (Cable)
3 Sets
6A
Front Raise
2 Sets
6B
Rear Delt Row
2 Sets
6C
Lateral Raise (Dumbbell)
2 Sets
Day 3
1
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
2A
Lunge (Barbell)
1 Set
1 Set
14 Reps
16 Reps
2B
Seated Calf Raise
3 Sets
3A
Hip Adductor (Machine)
1 Set
1 Set
12 Reps
10 Reps
3B
Hip Abductor (Machine)
1 Set
1 Set
12 Reps
10 Reps
4A
Leg Curl
2 Sets
4B
Leg Extension
2 Sets
5
Decline Crunch
2 Sets
20 Reps
6
Abs Crunch (Bodyweight)
2 Sets
7
Side Bend (Dumbbell)
2 Sets
20 Reps
8
Reverse Abs Crunch (Bodyweight)
2 Sets
12 Reps
Day 1
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8 Reps
6 Reps
2A
Bent Over Row (Barbell)
1 Set
2B
Shrug (Dumbbell)
1 Set
3
Single Arm High Row (Cable)
1 Set
1 Set
8 Reps
6 Reps
4A
Back Extension
2 Sets
20 Reps
4B
Chest Supported Row (Machine)
1 Set
1 Set
12 Reps
10 Reps
5
Incline Curl (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
6
Hammer Curl
1 Set
1 Set
10 Reps
8 Reps
7A
Bicep Curl (Cable)
2 Sets
7B
Reverse Wrist Curl (Barbell)
2 Sets
10 Reps
Day 2
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
6 Reps
10 Reps
8 Reps
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
3A
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
3B
Reverse Pec Deck
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4A
Lateral Raise (Dumbbell)
1 Set
1 Set
18 Reps
14 Reps
4B
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
5A
Chest Press (Machine)
3 Sets
5B
V-Handle Tricep Pushdown (Cable)
3 Sets
6A
Front Raise
2 Sets
6B
Rear Delt Row
2 Sets
6C
Lateral Raise (Dumbbell)
2 Sets
Day 3
1
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
2A
Lunge (Barbell)
1 Set
1 Set
14 Reps
16 Reps
2B
Seated Calf Raise
3 Sets
3A
Hip Adductor (Machine)
1 Set
1 Set
12 Reps
10 Reps
3B
Hip Abductor (Machine)
1 Set
1 Set
12 Reps
10 Reps
4A
Leg Curl
2 Sets
4B
Leg Extension
2 Sets
5
Decline Crunch
2 Sets
20 Reps
6
Abs Crunch (Bodyweight)
2 Sets
7
Side Bend (Dumbbell)
2 Sets
20 Reps
8
Reverse Abs Crunch (Bodyweight)
2 Sets
12 Reps
Day 1
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8 Reps
6 Reps
2A
Bent Over Row (Barbell)
1 Set
2B
Shrug (Dumbbell)
1 Set
3
Single Arm High Row (Cable)
1 Set
1 Set
8 Reps
6 Reps
4A
Back Extension
2 Sets
20 Reps
4B
Chest Supported Row (Machine)
1 Set
1 Set
12 Reps
10 Reps
5
Incline Curl (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
6
Hammer Curl
1 Set
1 Set
10 Reps
8 Reps
7A
Bicep Curl (Cable)
2 Sets
7B
Reverse Wrist Curl (Barbell)
2 Sets
10 Reps
Day 2
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
6 Reps
10 Reps
8 Reps
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
3A
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
3B
Reverse Pec Deck
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4A
Lateral Raise (Dumbbell)
1 Set
1 Set
18 Reps
14 Reps
4B
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
5A
Chest Press (Machine)
3 Sets
5B
V-Handle Tricep Pushdown (Cable)
3 Sets
6A
Front Raise
2 Sets
6B
Rear Delt Row
2 Sets
6C
Lateral Raise (Dumbbell)
2 Sets
Day 3
1
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
2A
Lunge (Barbell)
1 Set
1 Set
14 Reps
16 Reps
2B
Seated Calf Raise
3 Sets
3A
Hip Adductor (Machine)
1 Set
1 Set
12 Reps
10 Reps
3B
Hip Abductor (Machine)
1 Set
1 Set
12 Reps
10 Reps
4A
Leg Curl
2 Sets
4B
Leg Extension
2 Sets
5
Decline Crunch
2 Sets
20 Reps
6
Abs Crunch (Bodyweight)
2 Sets
7
Side Bend (Dumbbell)
2 Sets
20 Reps
8
Reverse Abs Crunch (Bodyweight)
2 Sets
12 Reps
Day 1
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8 Reps
6 Reps
2A
Bent Over Row (Barbell)
1 Set
2B
Shrug (Dumbbell)
1 Set
3
Single Arm High Row (Cable)
1 Set
1 Set
8 Reps
6 Reps
4A
Back Extension
2 Sets
20 Reps
4B
Chest Supported Row (Machine)
1 Set
1 Set
12 Reps
10 Reps
5
Incline Curl (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
6
Hammer Curl
1 Set
1 Set
10 Reps
8 Reps
7A
Bicep Curl (Cable)
2 Sets
7B
Reverse Wrist Curl (Barbell)
2 Sets
10 Reps
Day 2
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
6 Reps
10 Reps
8 Reps
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
3A
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
3B
Reverse Pec Deck
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4A
Lateral Raise (Dumbbell)
1 Set
1 Set
18 Reps
14 Reps
4B
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
5A
Chest Press (Machine)
3 Sets
5B
V-Handle Tricep Pushdown (Cable)
3 Sets
6A
Front Raise
2 Sets
6B
Rear Delt Row
2 Sets
6C
Lateral Raise (Dumbbell)
2 Sets
Day 3
1
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
2A
Lunge (Barbell)
1 Set
1 Set
14 Reps
16 Reps
2B
Seated Calf Raise
3 Sets
3A
Hip Adductor (Machine)
1 Set
1 Set
12 Reps
10 Reps
3B
Hip Abductor (Machine)
1 Set
1 Set
12 Reps
10 Reps
4A
Leg Curl
2 Sets
4B
Leg Extension
2 Sets
5
Decline Crunch
2 Sets
20 Reps
6
Abs Crunch (Bodyweight)
2 Sets
7
Side Bend (Dumbbell)
2 Sets
20 Reps
8
Reverse Abs Crunch (Bodyweight)
2 Sets
12 Reps
Day 1
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8 Reps
6 Reps
2A
Bent Over Row (Barbell)
1 Set
2B
Shrug (Dumbbell)
1 Set
3
Single Arm High Row (Cable)
1 Set
1 Set
8 Reps
6 Reps
4A
Back Extension
2 Sets
20 Reps
4B
Chest Supported Row (Machine)
1 Set
1 Set
12 Reps
10 Reps
5
Incline Curl (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
6
Hammer Curl
1 Set
1 Set
10 Reps
8 Reps
7A
Bicep Curl (Cable)
2 Sets
7B
Reverse Wrist Curl (Barbell)
2 Sets
10 Reps
Day 2
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
6 Reps
10 Reps
8 Reps
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
3A
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
3B
Reverse Pec Deck
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4A
Lateral Raise (Dumbbell)
1 Set
1 Set
18 Reps
14 Reps
4B
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
5A
Chest Press (Machine)
3 Sets
5B
V-Handle Tricep Pushdown (Cable)
3 Sets
6A
Front Raise
2 Sets
6B
Rear Delt Row
2 Sets
6C
Lateral Raise (Dumbbell)
2 Sets
Day 3
1
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
2A
Lunge (Barbell)
1 Set
1 Set
14 Reps
16 Reps
2B
Seated Calf Raise
3 Sets
3A
Hip Adductor (Machine)
1 Set
1 Set
12 Reps
10 Reps
3B
Hip Abductor (Machine)
1 Set
1 Set
12 Reps
10 Reps
4A
Leg Curl
2 Sets
4B
Leg Extension
2 Sets
5
Decline Crunch
2 Sets
20 Reps
6
Abs Crunch (Bodyweight)
2 Sets
7
Side Bend (Dumbbell)
2 Sets
20 Reps
8
Reverse Abs Crunch (Bodyweight)
2 Sets
12 Reps
Day 1
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8 Reps
6 Reps
2A
Bent Over Row (Barbell)
1 Set
2B
Shrug (Dumbbell)
1 Set
3
Single Arm High Row (Cable)
1 Set
1 Set
8 Reps
6 Reps
4A
Back Extension
2 Sets
20 Reps
4B
Chest Supported Row (Machine)
1 Set
1 Set
12 Reps
10 Reps
5
Incline Curl (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
6
Hammer Curl
1 Set
1 Set
10 Reps
8 Reps
7A
Bicep Curl (Cable)
2 Sets
7B
Reverse Wrist Curl (Barbell)
2 Sets
10 Reps
Day 2
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
6 Reps
10 Reps
8 Reps
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
3A
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
3B
Reverse Pec Deck
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4A
Lateral Raise (Dumbbell)
1 Set
1 Set
18 Reps
14 Reps
4B
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
5A
Chest Press (Machine)
3 Sets
5B
V-Handle Tricep Pushdown (Cable)
3 Sets
6A
Front Raise
2 Sets
6B
Rear Delt Row
2 Sets
6C
Lateral Raise (Dumbbell)
2 Sets
Day 3
1
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
2A
Lunge (Barbell)
1 Set
1 Set
14 Reps
16 Reps
2B
Seated Calf Raise
3 Sets
3A
Hip Adductor (Machine)
1 Set
1 Set
12 Reps
10 Reps
3B
Hip Abductor (Machine)
1 Set
1 Set
12 Reps
10 Reps
4A
Leg Curl
2 Sets
4B
Leg Extension
2 Sets
5
Decline Crunch
2 Sets
20 Reps
6
Abs Crunch (Bodyweight)
2 Sets
7
Side Bend (Dumbbell)
2 Sets
20 Reps
8
Reverse Abs Crunch (Bodyweight)
2 Sets
12 Reps
Day 1
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8 Reps
6 Reps
2A
Bent Over Row (Barbell)
1 Set
2B
Shrug (Dumbbell)
1 Set
3
Single Arm High Row (Cable)
1 Set
1 Set
8 Reps
6 Reps
4A
Back Extension
2 Sets
20 Reps
4B
Chest Supported Row (Machine)
1 Set
1 Set
12 Reps
10 Reps
5
Incline Curl (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
6
Hammer Curl
1 Set
1 Set
10 Reps
8 Reps
7A
Bicep Curl (Cable)
2 Sets
7B
Reverse Wrist Curl (Barbell)
2 Sets
10 Reps
Day 2
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
6 Reps
10 Reps
8 Reps
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
3A
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
3B
Reverse Pec Deck
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4A
Lateral Raise (Dumbbell)
1 Set
1 Set
18 Reps
14 Reps
4B
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
5A
Chest Press (Machine)
3 Sets
5B
V-Handle Tricep Pushdown (Cable)
3 Sets
6A
Front Raise
2 Sets
6B
Rear Delt Row
2 Sets
6C
Lateral Raise (Dumbbell)
2 Sets
Day 3
1
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
2A
Lunge (Barbell)
1 Set
1 Set
14 Reps
16 Reps
2B
Seated Calf Raise
3 Sets
3A
Hip Adductor (Machine)
1 Set
1 Set
12 Reps
10 Reps
3B
Hip Abductor (Machine)
1 Set
1 Set
12 Reps
10 Reps
4A
Leg Curl
2 Sets
4B
Leg Extension
2 Sets
5
Decline Crunch
2 Sets
20 Reps
6
Abs Crunch (Bodyweight)
2 Sets
7
Side Bend (Dumbbell)
2 Sets
20 Reps
8
Reverse Abs Crunch (Bodyweight)
2 Sets
12 Reps
Day 1
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8 Reps
6 Reps
2A
Bent Over Row (Barbell)
1 Set
2B
Shrug (Dumbbell)
1 Set
3
Single Arm High Row (Cable)
1 Set
1 Set
8 Reps
6 Reps
4A
Back Extension
2 Sets
20 Reps
4B
Chest Supported Row (Machine)
1 Set
1 Set
12 Reps
10 Reps
5
Incline Curl (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
6
Hammer Curl
1 Set
1 Set
10 Reps
8 Reps
7A
Bicep Curl (Cable)
2 Sets
7B
Reverse Wrist Curl (Barbell)
2 Sets
10 Reps
Day 2
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
6 Reps
10 Reps
8 Reps
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
3A
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
3B
Reverse Pec Deck
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4A
Lateral Raise (Dumbbell)
1 Set
1 Set
18 Reps
14 Reps
4B
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
5A
Chest Press (Machine)
3 Sets
5B
V-Handle Tricep Pushdown (Cable)
3 Sets
6A
Front Raise
2 Sets
6B
Rear Delt Row
2 Sets
6C
Lateral Raise (Dumbbell)
2 Sets
Day 3
1
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
2A
Lunge (Barbell)
1 Set
1 Set
14 Reps
16 Reps
2B
Seated Calf Raise
3 Sets
3A
Hip Adductor (Machine)
1 Set
1 Set
12 Reps
10 Reps
3B
Hip Abductor (Machine)
1 Set
1 Set
12 Reps
10 Reps
4A
Leg Curl
2 Sets
4B
Leg Extension
2 Sets
5
Decline Crunch
2 Sets
20 Reps
6
Abs Crunch (Bodyweight)
2 Sets
7
Side Bend (Dumbbell)
2 Sets
20 Reps
8
Reverse Abs Crunch (Bodyweight)
2 Sets
12 Reps
Day 1
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8 Reps
6 Reps
2A
Bent Over Row (Barbell)
1 Set
2B
Shrug (Dumbbell)
1 Set
3
Single Arm High Row (Cable)
1 Set
1 Set
8 Reps
6 Reps
4A
Back Extension
2 Sets
20 Reps
4B
Chest Supported Row (Machine)
1 Set
1 Set
12 Reps
10 Reps
5
Incline Curl (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
6
Hammer Curl
1 Set
1 Set
10 Reps
8 Reps
7A
Bicep Curl (Cable)
2 Sets
7B
Reverse Wrist Curl (Barbell)
2 Sets
10 Reps
Day 2
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
6 Reps
10 Reps
8 Reps
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
3A
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
3B
Reverse Pec Deck
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4A
Lateral Raise (Dumbbell)
1 Set
1 Set
18 Reps
14 Reps
4B
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
5A
Chest Press (Machine)
3 Sets
5B
V-Handle Tricep Pushdown (Cable)
3 Sets
6A
Front Raise
2 Sets
6B
Rear Delt Row
2 Sets
6C
Lateral Raise (Dumbbell)
2 Sets
Day 3
1
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
2A
Lunge (Barbell)
1 Set
1 Set
14 Reps
16 Reps
2B
Seated Calf Raise
3 Sets
3A
Hip Adductor (Machine)
1 Set
1 Set
12 Reps
10 Reps
3B
Hip Abductor (Machine)
1 Set
1 Set
12 Reps
10 Reps
4A
Leg Curl
2 Sets
4B
Leg Extension
2 Sets
5
Decline Crunch
2 Sets
20 Reps
6
Abs Crunch (Bodyweight)
2 Sets
7
Side Bend (Dumbbell)
2 Sets
20 Reps
8
Reverse Abs Crunch (Bodyweight)
2 Sets
12 Reps
Day 1
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8 Reps
6 Reps
2A
Bent Over Row (Barbell)
1 Set
2B
Shrug (Dumbbell)
1 Set
3
Single Arm High Row (Cable)
1 Set
1 Set
8 Reps
6 Reps
4A
Back Extension
2 Sets
20 Reps
4B
Chest Supported Row (Machine)
1 Set
1 Set
12 Reps
10 Reps
5
Incline Curl (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
6
Hammer Curl
1 Set
1 Set
10 Reps
8 Reps
7A
Bicep Curl (Cable)
2 Sets
7B
Reverse Wrist Curl (Barbell)
2 Sets
10 Reps
Day 2
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
6 Reps
10 Reps
8 Reps
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
3A
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
3B
Reverse Pec Deck
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4A
Lateral Raise (Dumbbell)
1 Set
1 Set
18 Reps
14 Reps
4B
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
5A
Chest Press (Machine)
3 Sets
5B
V-Handle Tricep Pushdown (Cable)
3 Sets
6A
Front Raise
2 Sets
6B
Rear Delt Row
2 Sets
6C
Lateral Raise (Dumbbell)
2 Sets
Day 3
1
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
2A
Lunge (Barbell)
1 Set
1 Set
14 Reps
16 Reps
2B
Seated Calf Raise
3 Sets
3A
Hip Adductor (Machine)
1 Set
1 Set
12 Reps
10 Reps
3B
Hip Abductor (Machine)
1 Set
1 Set
12 Reps
10 Reps
4A
Leg Curl
2 Sets
4B
Leg Extension
2 Sets
5
Decline Crunch
2 Sets
20 Reps
6
Abs Crunch (Bodyweight)
2 Sets
7
Side Bend (Dumbbell)
2 Sets
20 Reps
8
Reverse Abs Crunch (Bodyweight)
2 Sets
12 Reps
Day 1
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8 Reps
6 Reps
2A
Bent Over Row (Barbell)
1 Set
2B
Shrug (Dumbbell)
1 Set
3
Single Arm High Row (Cable)
1 Set
1 Set
8 Reps
6 Reps
4A
Back Extension
2 Sets
20 Reps
4B
Chest Supported Row (Machine)
1 Set
1 Set
12 Reps
10 Reps
5
Incline Curl (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
6
Hammer Curl
1 Set
1 Set
10 Reps
8 Reps
7A
Bicep Curl (Cable)
2 Sets
7B
Reverse Wrist Curl (Barbell)
2 Sets
10 Reps
Day 2
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
6 Reps
10 Reps
8 Reps
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
3A
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
3B
Reverse Pec Deck
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
4A
Lateral Raise (Dumbbell)
1 Set
1 Set
18 Reps
14 Reps
4B
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
5A
Chest Press (Machine)
3 Sets
5B
V-Handle Tricep Pushdown (Cable)
3 Sets
6A
Front Raise
2 Sets
6B
Rear Delt Row
2 Sets
6C
Lateral Raise (Dumbbell)
2 Sets
Day 3
1
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
2A
Lunge (Barbell)
1 Set
1 Set
14 Reps
16 Reps
2B
Seated Calf Raise
3 Sets
3A
Hip Adductor (Machine)
1 Set
1 Set
12 Reps
10 Reps
3B
Hip Abductor (Machine)
1 Set
1 Set
12 Reps
10 Reps
4A
Leg Curl
2 Sets
4B
Leg Extension
2 Sets
5
Decline Crunch
2 Sets
20 Reps
6
Abs Crunch (Bodyweight)
2 Sets
7
Side Bend (Dumbbell)
2 Sets
20 Reps
8
Reverse Abs Crunch (Bodyweight)
2 Sets
12 Reps