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AC Arnold Split
by Correa
12 athletes joined
Program Description
Volume based Arnold Split (Chest/Back, Arms, Legs) 2x a week for muscle hypertrophy and a bodybuilding focused physique. Feel free to swap comparable exercises per availability and time and preference. Nothing is set in stone. Also the exercises are not arranged in an order. I personally don’t like preacher curls. Doesn’t mean you can’t swap those in for EZ bar curls. Be creative with it. This is just a guide.
Program Overview
Level
Advanced
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Feb 15, 2024 04:53
Last Edited
May 31, 2024 10:38
down_app
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
20 Reps
10 Reps
10 Reps
10 Reps
@6
@8
@9
@10
2
Lat Pulldown
1 Set
3 Sets
20 Reps
15 Reps
@6
@10
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
@10
4
T-Bar Row
3 Sets
15 Reps
@10
5
Chest Fly (Machine)
3 Sets
15 Reps
@10
6
Single Arm High Row (Cable)
3 Sets
15 Reps
@10
7
Chest Press (Machine)
3 Sets
15 Reps
@10
8
Chest Supported Row (Machine)
3 Sets
15 Reps
@10
9
Cable Crossover
3 Sets
20 Reps
@10
Day 4
1
Bench Press (Dumbbell)
1 Set
1 Set
3 Sets
15 Reps
15 Reps
12 Reps
@7
@8
@10
2
Lat Pulldown
1 Set
3 Sets
20 Reps
15 Reps
@6
@10
3
Incline Bench Press (Dumbbell)
1 Set
3 Sets
15 Reps
12 Reps
@8
@10
4
T-Bar Row
3 Sets
15 Reps
@10
5
Chest Fly (Machine)
3 Sets
15 Reps
@10
6
Dumbbell Row
1 Set
3 Sets
15 Reps
12 Reps
@8
@10
7
Single Arm High Row (Cable)
3 Sets
15 Reps
@10
8
Chest Press (Machine)
3 Sets
15 Reps
@10
9
Cable Crossover
3 Sets
20 Reps
@10
Day 5
1
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
2
Front Raise
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
3
Bicep Curl (Cable)
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
4
Shrug (Barbell)
1 Set
3 Sets
20 Reps
12 Reps
@7
@10
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
6
Shoulder Press (Machine)
3 Sets
12 Reps
@10
7
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@10
8
Skull Crusher
3 Sets
15 Reps
@10
9
Bench Press (Close Grip)
3 Sets
15 Reps
@10
10
Lateral Raise (Machine)
3 Sets
15 Reps
@10
Day 2
1
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
2
Front Raise
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
3
Bicep Curl (Cable)
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
4
Shrug (Barbell)
1 Set
3 Sets
20 Reps
12 Reps
@7
@10
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
6
Shoulder Press (Machine)
3 Sets
12 Reps
@10
7
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@10
8
Skull Crusher
3 Sets
15 Reps
@10
9
Bench Press (Close Grip)
3 Sets
15 Reps
@10
10
Lateral Raise (Machine)
3 Sets
15 Reps
@10
Day 6
1
Hamstring Curl
2 Sets
3 Sets
20 Reps
15 Reps
@7
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
3 Sets
12 Reps
12 Reps
12 Reps
10 Reps
@7
@8
@9
@10
3
Hack Squat
4 Sets
12 Reps
@10
4
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@10
5
Leg Extension
4 Sets
15 Reps
@10
6
Seated Calf Raise
4 Sets
20 Reps
@9
Day 3
1
Hamstring Curl
2 Sets
3 Sets
20 Reps
15 Reps
@7
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
3 Sets
12 Reps
12 Reps
12 Reps
10 Reps
@7
@8
@9
@10
3
Hack Squat
4 Sets
12 Reps
@10
4
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@10
5
Leg Extension
4 Sets
15 Reps
@10
6
Seated Calf Raise
4 Sets
20 Reps
@9
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
20 Reps
10 Reps
10 Reps
10 Reps
@6
@8
@9
@10
2
Lat Pulldown
1 Set
3 Sets
20 Reps
15 Reps
@6
@10
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
@10
4
T-Bar Row
3 Sets
15 Reps
@10
5
Chest Fly (Machine)
3 Sets
15 Reps
@10
6
Single Arm High Row (Cable)
3 Sets
15 Reps
@10
7
Chest Press (Machine)
3 Sets
15 Reps
@10
8
Chest Supported Row (Machine)
3 Sets
15 Reps
@10
9
Cable Crossover
3 Sets
20 Reps
@10
Day 2
1
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
2
Front Raise
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
3
Bicep Curl (Cable)
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
4
Shrug (Barbell)
1 Set
3 Sets
20 Reps
12 Reps
@7
@10
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
6
Shoulder Press (Machine)
3 Sets
12 Reps
@10
7
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@10
8
Skull Crusher
3 Sets
15 Reps
@10
9
Bench Press (Close Grip)
3 Sets
15 Reps
@10
10
Lateral Raise (Machine)
3 Sets
15 Reps
@10
Day 3
1
Hamstring Curl
2 Sets
3 Sets
20 Reps
15 Reps
@7
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
3 Sets
12 Reps
12 Reps
12 Reps
10 Reps
@7
@8
@9
@10
3
Hack Squat
4 Sets
12 Reps
@10
4
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@10
5
Leg Extension
4 Sets
15 Reps
@10
6
Seated Calf Raise
4 Sets
20 Reps
@9
Day 4
1
Bench Press (Dumbbell)
1 Set
1 Set
3 Sets
15 Reps
15 Reps
12 Reps
@7
@8
@10
2
Lat Pulldown
1 Set
3 Sets
20 Reps
15 Reps
@6
@10
3
Incline Bench Press (Dumbbell)
1 Set
3 Sets
15 Reps
12 Reps
@8
@10
4
T-Bar Row
3 Sets
15 Reps
@10
5
Chest Fly (Machine)
3 Sets
15 Reps
@10
6
Dumbbell Row
1 Set
3 Sets
15 Reps
12 Reps
@8
@10
7
Single Arm High Row (Cable)
3 Sets
15 Reps
@10
8
Chest Press (Machine)
3 Sets
15 Reps
@10
9
Cable Crossover
3 Sets
20 Reps
@10
Day 5
1
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
2
Front Raise
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
3
Bicep Curl (Cable)
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
4
Shrug (Barbell)
1 Set
3 Sets
20 Reps
12 Reps
@7
@10
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
6
Shoulder Press (Machine)
3 Sets
12 Reps
@10
7
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@10
8
Skull Crusher
3 Sets
15 Reps
@10
9
Bench Press (Close Grip)
3 Sets
15 Reps
@10
10
Lateral Raise (Machine)
3 Sets
15 Reps
@10
Day 6
1
Hamstring Curl
2 Sets
3 Sets
20 Reps
15 Reps
@7
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
3 Sets
12 Reps
12 Reps
12 Reps
10 Reps
@7
@8
@9
@10
3
Hack Squat
4 Sets
12 Reps
@10
4
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@10
5
Leg Extension
4 Sets
15 Reps
@10
6
Seated Calf Raise
4 Sets
20 Reps
@9
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
20 Reps
10 Reps
10 Reps
10 Reps
@6
@8
@9
@10
2
Lat Pulldown
1 Set
3 Sets
20 Reps
15 Reps
@6
@10
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
@10
4
T-Bar Row
3 Sets
15 Reps
@10
5
Chest Fly (Machine)
3 Sets
15 Reps
@10
6
Single Arm High Row (Cable)
3 Sets
15 Reps
@10
7
Chest Press (Machine)
3 Sets
15 Reps
@10
8
Chest Supported Row (Machine)
3 Sets
15 Reps
@10
9
Cable Crossover
3 Sets
20 Reps
@10
Day 2
1
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
2
Front Raise
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
3
Bicep Curl (Cable)
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
4
Shrug (Barbell)
1 Set
3 Sets
20 Reps
12 Reps
@7
@10
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
6
Shoulder Press (Machine)
3 Sets
12 Reps
@10
7
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@10
8
Skull Crusher
3 Sets
15 Reps
@10
9
Bench Press (Close Grip)
3 Sets
15 Reps
@10
10
Lateral Raise (Machine)
3 Sets
15 Reps
@10
Day 3
1
Hamstring Curl
2 Sets
3 Sets
20 Reps
15 Reps
@7
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
3 Sets
12 Reps
12 Reps
12 Reps
10 Reps
@7
@8
@9
@10
3
Hack Squat
4 Sets
12 Reps
@10
4
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@10
5
Leg Extension
4 Sets
15 Reps
@10
6
Seated Calf Raise
4 Sets
20 Reps
@9
Day 4
1
Bench Press (Dumbbell)
1 Set
1 Set
3 Sets
15 Reps
15 Reps
12 Reps
@7
@8
@10
2
Lat Pulldown
1 Set
3 Sets
20 Reps
15 Reps
@6
@10
3
Incline Bench Press (Dumbbell)
1 Set
3 Sets
15 Reps
12 Reps
@8
@10
4
T-Bar Row
3 Sets
15 Reps
@10
5
Chest Fly (Machine)
3 Sets
15 Reps
@10
6
Dumbbell Row
1 Set
3 Sets
15 Reps
12 Reps
@8
@10
7
Single Arm High Row (Cable)
3 Sets
15 Reps
@10
8
Chest Press (Machine)
3 Sets
15 Reps
@10
9
Cable Crossover
3 Sets
20 Reps
@10
Day 5
1
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
2
Front Raise
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
3
Bicep Curl (Cable)
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
4
Shrug (Barbell)
1 Set
3 Sets
20 Reps
12 Reps
@7
@10
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
6
Shoulder Press (Machine)
3 Sets
12 Reps
@10
7
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@10
8
Skull Crusher
3 Sets
15 Reps
@10
9
Bench Press (Close Grip)
3 Sets
15 Reps
@10
10
Lateral Raise (Machine)
3 Sets
15 Reps
@10
Day 6
1
Hamstring Curl
2 Sets
3 Sets
20 Reps
15 Reps
@7
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
3 Sets
12 Reps
12 Reps
12 Reps
10 Reps
@7
@8
@9
@10
3
Hack Squat
4 Sets
12 Reps
@10
4
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@10
5
Leg Extension
4 Sets
15 Reps
@10
6
Seated Calf Raise
4 Sets
20 Reps
@9
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
20 Reps
10 Reps
10 Reps
10 Reps
@6
@8
@9
@10
2
Lat Pulldown
1 Set
3 Sets
20 Reps
15 Reps
@6
@10
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
@10
4
T-Bar Row
3 Sets
15 Reps
@10
5
Chest Fly (Machine)
3 Sets
15 Reps
@10
6
Single Arm High Row (Cable)
3 Sets
15 Reps
@10
7
Chest Press (Machine)
3 Sets
15 Reps
@10
8
Chest Supported Row (Machine)
3 Sets
15 Reps
@10
9
Cable Crossover
3 Sets
20 Reps
@10
Day 2
1
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
2
Front Raise
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
3
Bicep Curl (Cable)
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
4
Shrug (Barbell)
1 Set
3 Sets
20 Reps
12 Reps
@7
@10
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
6
Shoulder Press (Machine)
3 Sets
12 Reps
@10
7
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@10
8
Skull Crusher
3 Sets
15 Reps
@10
9
Bench Press (Close Grip)
3 Sets
15 Reps
@10
10
Lateral Raise (Machine)
3 Sets
15 Reps
@10
Day 3
1
Hamstring Curl
2 Sets
3 Sets
20 Reps
15 Reps
@7
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
3 Sets
12 Reps
12 Reps
12 Reps
10 Reps
@7
@8
@9
@10
3
Hack Squat
4 Sets
12 Reps
@10
4
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@10
5
Leg Extension
4 Sets
15 Reps
@10
6
Seated Calf Raise
4 Sets
20 Reps
@9
Day 4
1
Bench Press (Dumbbell)
1 Set
1 Set
3 Sets
15 Reps
15 Reps
12 Reps
@7
@8
@10
2
Lat Pulldown
1 Set
3 Sets
20 Reps
15 Reps
@6
@10
3
Incline Bench Press (Dumbbell)
1 Set
3 Sets
15 Reps
12 Reps
@8
@10
4
T-Bar Row
3 Sets
15 Reps
@10
5
Chest Fly (Machine)
3 Sets
15 Reps
@10
6
Dumbbell Row
1 Set
3 Sets
15 Reps
12 Reps
@8
@10
7
Single Arm High Row (Cable)
3 Sets
15 Reps
@10
8
Chest Press (Machine)
3 Sets
15 Reps
@10
9
Cable Crossover
3 Sets
20 Reps
@10
Day 5
1
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
2
Front Raise
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
3
Bicep Curl (Cable)
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
4
Shrug (Barbell)
1 Set
3 Sets
20 Reps
12 Reps
@7
@10
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
6
Shoulder Press (Machine)
3 Sets
12 Reps
@10
7
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@10
8
Skull Crusher
3 Sets
15 Reps
@10
9
Bench Press (Close Grip)
3 Sets
15 Reps
@10
10
Lateral Raise (Machine)
3 Sets
15 Reps
@10
Day 6
1
Hamstring Curl
2 Sets
3 Sets
20 Reps
15 Reps
@7
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
3 Sets
12 Reps
12 Reps
12 Reps
10 Reps
@7
@8
@9
@10
3
Hack Squat
4 Sets
12 Reps
@10
4
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@10
5
Leg Extension
4 Sets
15 Reps
@10
6
Seated Calf Raise
4 Sets
20 Reps
@9
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
20 Reps
10 Reps
10 Reps
10 Reps
@6
@8
@9
@10
2
Lat Pulldown
1 Set
3 Sets
20 Reps
15 Reps
@6
@10
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
@10
4
T-Bar Row
3 Sets
15 Reps
@10
5
Chest Fly (Machine)
3 Sets
15 Reps
@10
6
Single Arm High Row (Cable)
3 Sets
15 Reps
@10
7
Chest Press (Machine)
3 Sets
15 Reps
@10
8
Chest Supported Row (Machine)
3 Sets
15 Reps
@10
9
Cable Crossover
3 Sets
20 Reps
@10
Day 2
1
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
2
Front Raise
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
3
Bicep Curl (Cable)
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
4
Shrug (Barbell)
1 Set
3 Sets
20 Reps
12 Reps
@7
@10
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
6
Shoulder Press (Machine)
3 Sets
12 Reps
@10
7
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@10
8
Skull Crusher
3 Sets
15 Reps
@10
9
Bench Press (Close Grip)
3 Sets
15 Reps
@10
10
Lateral Raise (Machine)
3 Sets
15 Reps
@10
Day 3
1
Hamstring Curl
2 Sets
3 Sets
20 Reps
15 Reps
@7
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
3 Sets
12 Reps
12 Reps
12 Reps
10 Reps
@7
@8
@9
@10
3
Hack Squat
4 Sets
12 Reps
@10
4
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@10
5
Leg Extension
4 Sets
15 Reps
@10
6
Seated Calf Raise
4 Sets
20 Reps
@9
Day 4
1
Bench Press (Dumbbell)
1 Set
1 Set
3 Sets
15 Reps
15 Reps
12 Reps
@7
@8
@10
2
Lat Pulldown
1 Set
3 Sets
20 Reps
15 Reps
@6
@10
3
Incline Bench Press (Dumbbell)
1 Set
3 Sets
15 Reps
12 Reps
@8
@10
4
T-Bar Row
3 Sets
15 Reps
@10
5
Chest Fly (Machine)
3 Sets
15 Reps
@10
6
Dumbbell Row
1 Set
3 Sets
15 Reps
12 Reps
@8
@10
7
Single Arm High Row (Cable)
3 Sets
15 Reps
@10
8
Chest Press (Machine)
3 Sets
15 Reps
@10
9
Cable Crossover
3 Sets
20 Reps
@10
Day 5
1
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
2
Front Raise
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
3
Bicep Curl (Cable)
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
4
Shrug (Barbell)
1 Set
3 Sets
20 Reps
12 Reps
@7
@10
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
6
Shoulder Press (Machine)
3 Sets
12 Reps
@10
7
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@10
8
Skull Crusher
3 Sets
15 Reps
@10
9
Bench Press (Close Grip)
3 Sets
15 Reps
@10
10
Lateral Raise (Machine)
3 Sets
15 Reps
@10
Day 6
1
Hamstring Curl
2 Sets
3 Sets
20 Reps
15 Reps
@7
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
3 Sets
12 Reps
12 Reps
12 Reps
10 Reps
@7
@8
@9
@10
3
Hack Squat
4 Sets
12 Reps
@10
4
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@10
5
Leg Extension
4 Sets
15 Reps
@10
6
Seated Calf Raise
4 Sets
20 Reps
@9
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
20 Reps
10 Reps
10 Reps
10 Reps
@6
@8
@9
@10
2
Lat Pulldown
1 Set
3 Sets
20 Reps
15 Reps
@6
@10
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
@10
4
T-Bar Row
3 Sets
15 Reps
@10
5
Chest Fly (Machine)
3 Sets
15 Reps
@10
6
Single Arm High Row (Cable)
3 Sets
15 Reps
@10
7
Chest Press (Machine)
3 Sets
15 Reps
@10
8
Chest Supported Row (Machine)
3 Sets
15 Reps
@10
9
Cable Crossover
3 Sets
20 Reps
@10
Day 2
1
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
2
Front Raise
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
3
Bicep Curl (Cable)
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
4
Shrug (Barbell)
1 Set
3 Sets
20 Reps
12 Reps
@7
@10
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
6
Shoulder Press (Machine)
3 Sets
12 Reps
@10
7
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@10
8
Skull Crusher
3 Sets
15 Reps
@10
9
Bench Press (Close Grip)
3 Sets
15 Reps
@10
10
Lateral Raise (Machine)
3 Sets
15 Reps
@10
Day 3
1
Hamstring Curl
2 Sets
3 Sets
20 Reps
15 Reps
@7
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
3 Sets
12 Reps
12 Reps
12 Reps
10 Reps
@7
@8
@9
@10
3
Hack Squat
4 Sets
12 Reps
@10
4
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@10
5
Leg Extension
4 Sets
15 Reps
@10
6
Seated Calf Raise
4 Sets
20 Reps
@9
Day 4
1
Bench Press (Dumbbell)
1 Set
1 Set
3 Sets
15 Reps
15 Reps
12 Reps
@7
@8
@10
2
Lat Pulldown
1 Set
3 Sets
20 Reps
15 Reps
@6
@10
3
Incline Bench Press (Dumbbell)
1 Set
3 Sets
15 Reps
12 Reps
@8
@10
4
T-Bar Row
3 Sets
15 Reps
@10
5
Chest Fly (Machine)
3 Sets
15 Reps
@10
6
Dumbbell Row
1 Set
3 Sets
15 Reps
12 Reps
@8
@10
7
Single Arm High Row (Cable)
3 Sets
15 Reps
@10
8
Chest Press (Machine)
3 Sets
15 Reps
@10
9
Cable Crossover
3 Sets
20 Reps
@10
Day 5
1
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
2
Front Raise
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
3
Bicep Curl (Cable)
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
4
Shrug (Barbell)
1 Set
3 Sets
20 Reps
12 Reps
@7
@10
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
6
Shoulder Press (Machine)
3 Sets
12 Reps
@10
7
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@10
8
Skull Crusher
3 Sets
15 Reps
@10
9
Bench Press (Close Grip)
3 Sets
15 Reps
@10
10
Lateral Raise (Machine)
3 Sets
15 Reps
@10
Day 6
1
Hamstring Curl
2 Sets
3 Sets
20 Reps
15 Reps
@7
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
3 Sets
12 Reps
12 Reps
12 Reps
10 Reps
@7
@8
@9
@10
3
Hack Squat
4 Sets
12 Reps
@10
4
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@10
5
Leg Extension
4 Sets
15 Reps
@10
6
Seated Calf Raise
4 Sets
20 Reps
@9
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
20 Reps
10 Reps
10 Reps
10 Reps
@6
@8
@9
@10
2
Lat Pulldown
1 Set
3 Sets
20 Reps
15 Reps
@6
@10
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
@10
4
T-Bar Row
3 Sets
15 Reps
@10
5
Chest Fly (Machine)
3 Sets
15 Reps
@10
6
Single Arm High Row (Cable)
3 Sets
15 Reps
@10
7
Chest Press (Machine)
3 Sets
15 Reps
@10
8
Chest Supported Row (Machine)
3 Sets
15 Reps
@10
9
Cable Crossover
3 Sets
20 Reps
@10
Day 2
1
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
2
Front Raise
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
3
Bicep Curl (Cable)
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
4
Shrug (Barbell)
1 Set
3 Sets
20 Reps
12 Reps
@7
@10
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
6
Shoulder Press (Machine)
3 Sets
12 Reps
@10
7
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@10
8
Skull Crusher
3 Sets
15 Reps
@10
9
Bench Press (Close Grip)
3 Sets
15 Reps
@10
10
Lateral Raise (Machine)
3 Sets
15 Reps
@10
Day 3
1
Hamstring Curl
2 Sets
3 Sets
20 Reps
15 Reps
@7
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
3 Sets
12 Reps
12 Reps
12 Reps
10 Reps
@7
@8
@9
@10
3
Hack Squat
4 Sets
12 Reps
@10
4
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@10
5
Leg Extension
4 Sets
15 Reps
@10
6
Seated Calf Raise
4 Sets
20 Reps
@9
Day 4
1
Bench Press (Dumbbell)
1 Set
1 Set
3 Sets
15 Reps
15 Reps
12 Reps
@7
@8
@10
2
Lat Pulldown
1 Set
3 Sets
20 Reps
15 Reps
@6
@10
3
Incline Bench Press (Dumbbell)
1 Set
3 Sets
15 Reps
12 Reps
@8
@10
4
T-Bar Row
3 Sets
15 Reps
@10
5
Chest Fly (Machine)
3 Sets
15 Reps
@10
6
Dumbbell Row
1 Set
3 Sets
15 Reps
12 Reps
@8
@10
7
Single Arm High Row (Cable)
3 Sets
15 Reps
@10
8
Chest Press (Machine)
3 Sets
15 Reps
@10
9
Cable Crossover
3 Sets
20 Reps
@10
Day 5
1
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
2
Front Raise
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
3
Bicep Curl (Cable)
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
4
Shrug (Barbell)
1 Set
3 Sets
20 Reps
12 Reps
@7
@10
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
6
Shoulder Press (Machine)
3 Sets
12 Reps
@10
7
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@10
8
Skull Crusher
3 Sets
15 Reps
@10
9
Bench Press (Close Grip)
3 Sets
15 Reps
@10
10
Lateral Raise (Machine)
3 Sets
15 Reps
@10
Day 6
1
Hamstring Curl
2 Sets
3 Sets
20 Reps
15 Reps
@7
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
3 Sets
12 Reps
12 Reps
12 Reps
10 Reps
@7
@8
@9
@10
3
Hack Squat
4 Sets
12 Reps
@10
4
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@10
5
Leg Extension
4 Sets
15 Reps
@10
6
Seated Calf Raise
4 Sets
20 Reps
@9
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
20 Reps
10 Reps
10 Reps
10 Reps
@6
@8
@9
@10
2
Lat Pulldown
1 Set
3 Sets
20 Reps
15 Reps
@6
@10
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
@10
4
T-Bar Row
3 Sets
15 Reps
@10
5
Chest Fly (Machine)
3 Sets
15 Reps
@10
6
Single Arm High Row (Cable)
3 Sets
15 Reps
@10
7
Chest Press (Machine)
3 Sets
15 Reps
@10
8
Chest Supported Row (Machine)
3 Sets
15 Reps
@10
9
Cable Crossover
3 Sets
20 Reps
@10
Day 2
1
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
2
Front Raise
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
3
Bicep Curl (Cable)
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
4
Shrug (Barbell)
1 Set
3 Sets
20 Reps
12 Reps
@7
@10
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
6
Shoulder Press (Machine)
3 Sets
12 Reps
@10
7
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@10
8
Skull Crusher
3 Sets
15 Reps
@10
9
Bench Press (Close Grip)
3 Sets
15 Reps
@10
10
Lateral Raise (Machine)
3 Sets
15 Reps
@10
Day 3
1
Hamstring Curl
2 Sets
3 Sets
20 Reps
15 Reps
@7
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
3 Sets
12 Reps
12 Reps
12 Reps
10 Reps
@7
@8
@9
@10
3
Hack Squat
4 Sets
12 Reps
@10
4
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@10
5
Leg Extension
4 Sets
15 Reps
@10
6
Seated Calf Raise
4 Sets
20 Reps
@9
Day 4
1
Bench Press (Dumbbell)
1 Set
1 Set
3 Sets
15 Reps
15 Reps
12 Reps
@7
@8
@10
2
Lat Pulldown
1 Set
3 Sets
20 Reps
15 Reps
@6
@10
3
Incline Bench Press (Dumbbell)
1 Set
3 Sets
15 Reps
12 Reps
@8
@10
4
T-Bar Row
3 Sets
15 Reps
@10
5
Chest Fly (Machine)
3 Sets
15 Reps
@10
6
Dumbbell Row
1 Set
3 Sets
15 Reps
12 Reps
@8
@10
7
Single Arm High Row (Cable)
3 Sets
15 Reps
@10
8
Chest Press (Machine)
3 Sets
15 Reps
@10
9
Cable Crossover
3 Sets
20 Reps
@10
Day 5
1
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
2
Front Raise
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
3
Bicep Curl (Cable)
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
4
Shrug (Barbell)
1 Set
3 Sets
20 Reps
12 Reps
@7
@10
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
6
Shoulder Press (Machine)
3 Sets
12 Reps
@10
7
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@10
8
Skull Crusher
3 Sets
15 Reps
@10
9
Bench Press (Close Grip)
3 Sets
15 Reps
@10
10
Lateral Raise (Machine)
3 Sets
15 Reps
@10
Day 6
1
Hamstring Curl
2 Sets
3 Sets
20 Reps
15 Reps
@7
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
3 Sets
12 Reps
12 Reps
12 Reps
10 Reps
@7
@8
@9
@10
3
Hack Squat
4 Sets
12 Reps
@10
4
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@10
5
Leg Extension
4 Sets
15 Reps
@10
6
Seated Calf Raise
4 Sets
20 Reps
@9
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
20 Reps
10 Reps
10 Reps
10 Reps
@6
@8
@9
@10
2
Lat Pulldown
1 Set
3 Sets
20 Reps
15 Reps
@6
@10
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
@10
4
T-Bar Row
3 Sets
15 Reps
@10
5
Chest Fly (Machine)
3 Sets
15 Reps
@10
6
Single Arm High Row (Cable)
3 Sets
15 Reps
@10
7
Chest Press (Machine)
3 Sets
15 Reps
@10
8
Chest Supported Row (Machine)
3 Sets
15 Reps
@10
9
Cable Crossover
3 Sets
20 Reps
@10
Day 2
1
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
2
Front Raise
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
3
Bicep Curl (Cable)
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
4
Shrug (Barbell)
1 Set
3 Sets
20 Reps
12 Reps
@7
@10
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
6
Shoulder Press (Machine)
3 Sets
12 Reps
@10
7
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@10
8
Skull Crusher
3 Sets
15 Reps
@10
9
Bench Press (Close Grip)
3 Sets
15 Reps
@10
10
Lateral Raise (Machine)
3 Sets
15 Reps
@10
Day 3
1
Hamstring Curl
2 Sets
3 Sets
20 Reps
15 Reps
@7
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
3 Sets
12 Reps
12 Reps
12 Reps
10 Reps
@7
@8
@9
@10
3
Hack Squat
4 Sets
12 Reps
@10
4
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@10
5
Leg Extension
4 Sets
15 Reps
@10
6
Seated Calf Raise
4 Sets
20 Reps
@9
Day 4
1
Bench Press (Dumbbell)
1 Set
1 Set
3 Sets
15 Reps
15 Reps
12 Reps
@7
@8
@10
2
Lat Pulldown
1 Set
3 Sets
20 Reps
15 Reps
@6
@10
3
Incline Bench Press (Dumbbell)
1 Set
3 Sets
15 Reps
12 Reps
@8
@10
4
T-Bar Row
3 Sets
15 Reps
@10
5
Chest Fly (Machine)
3 Sets
15 Reps
@10
6
Dumbbell Row
1 Set
3 Sets
15 Reps
12 Reps
@8
@10
7
Single Arm High Row (Cable)
3 Sets
15 Reps
@10
8
Chest Press (Machine)
3 Sets
15 Reps
@10
9
Cable Crossover
3 Sets
20 Reps
@10
Day 5
1
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
2
Front Raise
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
3
Bicep Curl (Cable)
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
4
Shrug (Barbell)
1 Set
3 Sets
20 Reps
12 Reps
@7
@10
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
6
Shoulder Press (Machine)
3 Sets
12 Reps
@10
7
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@10
8
Skull Crusher
3 Sets
15 Reps
@10
9
Bench Press (Close Grip)
3 Sets
15 Reps
@10
10
Lateral Raise (Machine)
3 Sets
15 Reps
@10
Day 6
1
Hamstring Curl
2 Sets
3 Sets
20 Reps
15 Reps
@7
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
3 Sets
12 Reps
12 Reps
12 Reps
10 Reps
@7
@8
@9
@10
3
Hack Squat
4 Sets
12 Reps
@10
4
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@10
5
Leg Extension
4 Sets
15 Reps
@10
6
Seated Calf Raise
4 Sets
20 Reps
@9
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
20 Reps
10 Reps
10 Reps
10 Reps
@6
@8
@9
@10
2
Lat Pulldown
1 Set
3 Sets
20 Reps
15 Reps
@6
@10
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
@10
4
T-Bar Row
3 Sets
15 Reps
@10
5
Chest Fly (Machine)
3 Sets
15 Reps
@10
6
Single Arm High Row (Cable)
3 Sets
15 Reps
@10
7
Chest Press (Machine)
3 Sets
15 Reps
@10
8
Chest Supported Row (Machine)
3 Sets
15 Reps
@10
9
Cable Crossover
3 Sets
20 Reps
@10
Day 2
1
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
2
Front Raise
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
3
Bicep Curl (Cable)
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
4
Shrug (Barbell)
1 Set
3 Sets
20 Reps
12 Reps
@7
@10
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
6
Shoulder Press (Machine)
3 Sets
12 Reps
@10
7
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@10
8
Skull Crusher
3 Sets
15 Reps
@10
9
Bench Press (Close Grip)
3 Sets
15 Reps
@10
10
Lateral Raise (Machine)
3 Sets
15 Reps
@10
Day 3
1
Hamstring Curl
2 Sets
3 Sets
20 Reps
15 Reps
@7
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
3 Sets
12 Reps
12 Reps
12 Reps
10 Reps
@7
@8
@9
@10
3
Hack Squat
4 Sets
12 Reps
@10
4
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@10
5
Leg Extension
4 Sets
15 Reps
@10
6
Seated Calf Raise
4 Sets
20 Reps
@9
Day 4
1
Bench Press (Dumbbell)
1 Set
1 Set
3 Sets
15 Reps
15 Reps
12 Reps
@7
@8
@10
2
Lat Pulldown
1 Set
3 Sets
20 Reps
15 Reps
@6
@10
3
Incline Bench Press (Dumbbell)
1 Set
3 Sets
15 Reps
12 Reps
@8
@10
4
T-Bar Row
3 Sets
15 Reps
@10
5
Chest Fly (Machine)
3 Sets
15 Reps
@10
6
Dumbbell Row
1 Set
3 Sets
15 Reps
12 Reps
@8
@10
7
Single Arm High Row (Cable)
3 Sets
15 Reps
@10
8
Chest Press (Machine)
3 Sets
15 Reps
@10
9
Cable Crossover
3 Sets
20 Reps
@10
Day 5
1
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
2
Front Raise
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
3
Bicep Curl (Cable)
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
4
Shrug (Barbell)
1 Set
3 Sets
20 Reps
12 Reps
@7
@10
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
6
Shoulder Press (Machine)
3 Sets
12 Reps
@10
7
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@10
8
Skull Crusher
3 Sets
15 Reps
@10
9
Bench Press (Close Grip)
3 Sets
15 Reps
@10
10
Lateral Raise (Machine)
3 Sets
15 Reps
@10
Day 6
1
Hamstring Curl
2 Sets
3 Sets
20 Reps
15 Reps
@7
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
3 Sets
12 Reps
12 Reps
12 Reps
10 Reps
@7
@8
@9
@10
3
Hack Squat
4 Sets
12 Reps
@10
4
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@10
5
Leg Extension
4 Sets
15 Reps
@10
6
Seated Calf Raise
4 Sets
20 Reps
@9
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
20 Reps
10 Reps
10 Reps
10 Reps
@6
@8
@9
@10
2
Lat Pulldown
1 Set
3 Sets
20 Reps
15 Reps
@6
@10
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
@10
4
T-Bar Row
3 Sets
15 Reps
@10
5
Chest Fly (Machine)
3 Sets
15 Reps
@10
6
Single Arm High Row (Cable)
3 Sets
15 Reps
@10
7
Chest Press (Machine)
3 Sets
15 Reps
@10
8
Chest Supported Row (Machine)
3 Sets
15 Reps
@10
9
Cable Crossover
3 Sets
20 Reps
@10
Day 2
1
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
2
Front Raise
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
3
Bicep Curl (Cable)
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
4
Shrug (Barbell)
1 Set
3 Sets
20 Reps
12 Reps
@7
@10
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
6
Shoulder Press (Machine)
3 Sets
12 Reps
@10
7
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@10
8
Skull Crusher
3 Sets
15 Reps
@10
9
Bench Press (Close Grip)
3 Sets
15 Reps
@10
10
Lateral Raise (Machine)
3 Sets
15 Reps
@10
Day 3
1
Hamstring Curl
2 Sets
3 Sets
20 Reps
15 Reps
@7
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
3 Sets
12 Reps
12 Reps
12 Reps
10 Reps
@7
@8
@9
@10
3
Hack Squat
4 Sets
12 Reps
@10
4
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@10
5
Leg Extension
4 Sets
15 Reps
@10
6
Seated Calf Raise
4 Sets
20 Reps
@9
Day 4
1
Bench Press (Dumbbell)
1 Set
1 Set
3 Sets
15 Reps
15 Reps
12 Reps
@7
@8
@10
2
Lat Pulldown
1 Set
3 Sets
20 Reps
15 Reps
@6
@10
3
Incline Bench Press (Dumbbell)
1 Set
3 Sets
15 Reps
12 Reps
@8
@10
4
T-Bar Row
3 Sets
15 Reps
@10
5
Chest Fly (Machine)
3 Sets
15 Reps
@10
6
Dumbbell Row
1 Set
3 Sets
15 Reps
12 Reps
@8
@10
7
Single Arm High Row (Cable)
3 Sets
15 Reps
@10
8
Chest Press (Machine)
3 Sets
15 Reps
@10
9
Cable Crossover
3 Sets
20 Reps
@10
Day 5
1
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
2
Front Raise
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
3
Bicep Curl (Cable)
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
4
Shrug (Barbell)
1 Set
3 Sets
20 Reps
12 Reps
@7
@10
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
6
Shoulder Press (Machine)
3 Sets
12 Reps
@10
7
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@10
8
Skull Crusher
3 Sets
15 Reps
@10
9
Bench Press (Close Grip)
3 Sets
15 Reps
@10
10
Lateral Raise (Machine)
3 Sets
15 Reps
@10
Day 6
1
Hamstring Curl
2 Sets
3 Sets
20 Reps
15 Reps
@7
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
3 Sets
12 Reps
12 Reps
12 Reps
10 Reps
@7
@8
@9
@10
3
Hack Squat
4 Sets
12 Reps
@10
4
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@10
5
Leg Extension
4 Sets
15 Reps
@10
6
Seated Calf Raise
4 Sets
20 Reps
@9
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
20 Reps
10 Reps
10 Reps
10 Reps
@6
@8
@9
@10
2
Lat Pulldown
1 Set
3 Sets
20 Reps
15 Reps
@6
@10
3
Incline Bench Press (Barbell)
3 Sets
10 Reps
@10
4
T-Bar Row
3 Sets
15 Reps
@10
5
Chest Fly (Machine)
3 Sets
15 Reps
@10
6
Single Arm High Row (Cable)
3 Sets
15 Reps
@10
7
Chest Press (Machine)
3 Sets
15 Reps
@10
8
Chest Supported Row (Machine)
3 Sets
15 Reps
@10
9
Cable Crossover
3 Sets
20 Reps
@10
Day 2
1
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
2
Front Raise
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
3
Bicep Curl (Cable)
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
4
Shrug (Barbell)
1 Set
3 Sets
20 Reps
12 Reps
@7
@10
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
6
Shoulder Press (Machine)
3 Sets
12 Reps
@10
7
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@10
8
Skull Crusher
3 Sets
15 Reps
@10
9
Bench Press (Close Grip)
3 Sets
15 Reps
@10
10
Lateral Raise (Machine)
3 Sets
15 Reps
@10
Day 3
1
Hamstring Curl
2 Sets
3 Sets
20 Reps
15 Reps
@7
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
3 Sets
12 Reps
12 Reps
12 Reps
10 Reps
@7
@8
@9
@10
3
Hack Squat
4 Sets
12 Reps
@10
4
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@10
5
Leg Extension
4 Sets
15 Reps
@10
6
Seated Calf Raise
4 Sets
20 Reps
@9
Day 4
1
Bench Press (Dumbbell)
1 Set
1 Set
3 Sets
15 Reps
15 Reps
12 Reps
@7
@8
@10
2
Lat Pulldown
1 Set
3 Sets
20 Reps
15 Reps
@6
@10
3
Incline Bench Press (Dumbbell)
1 Set
3 Sets
15 Reps
12 Reps
@8
@10
4
T-Bar Row
3 Sets
15 Reps
@10
5
Chest Fly (Machine)
3 Sets
15 Reps
@10
6
Dumbbell Row
1 Set
3 Sets
15 Reps
12 Reps
@8
@10
7
Single Arm High Row (Cable)
3 Sets
15 Reps
@10
8
Chest Press (Machine)
3 Sets
15 Reps
@10
9
Cable Crossover
3 Sets
20 Reps
@10
Day 5
1
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
2
Front Raise
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
3
Bicep Curl (Cable)
1 Set
1 Set
3 Sets
20 Reps
20 Reps
15 Reps
@6
@7
@10
4
Shrug (Barbell)
1 Set
3 Sets
20 Reps
12 Reps
@7
@10
5
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
6
Shoulder Press (Machine)
3 Sets
12 Reps
@10
7
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@10
8
Skull Crusher
3 Sets
15 Reps
@10
9
Bench Press (Close Grip)
3 Sets
15 Reps
@10
10
Lateral Raise (Machine)
3 Sets
15 Reps
@10
Day 6
1
Hamstring Curl
2 Sets
3 Sets
20 Reps
15 Reps
@7
@9
2
Squat (Barbell)
1 Set
1 Set
1 Set
3 Sets
12 Reps
12 Reps
12 Reps
10 Reps
@7
@8
@9
@10
3
Hack Squat
4 Sets
12 Reps
@10
4
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@10
5
Leg Extension
4 Sets
15 Reps
@10
6
Seated Calf Raise
4 Sets
20 Reps
@9