Program Description
Good programme
Program Overview
- LevelBeginner, Novice, Advanced, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedAug 17, 2023 05:52
- Last EditedJul 22, 2024 07:51
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
2
5-15 reps
1B
Hammer Curl
2
5-10 reps
1C
Chest Fly (Machine)
2
5-15 reps
2
Rear Delt Fly (Machine)
2
5-20 reps
3
Hamstring Curl
2
5-15 reps
4
One Arm Lateral Raise (Dumbbell)
2
5-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
3
5-15 reps
1B
Hammer Curl
3
5-10 reps
1C
Chest Fly (Machine)
2
5-15 reps
2
Rear Delt Fly (Machine)
3
5-20 reps
3A
Shoulder Press (Machine)
2
5-15 reps
4
Hamstring Curl
3
5-15 reps
5
One Arm Lateral Raise (Dumbbell)
2
5-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
2
5-15 reps
1B
Hammer Curl
2
5-10 reps
1C
Chest Fly (Machine)
2
5-15 reps
2
Rear Delt Fly (Machine)
2
5-20 reps
3
Hamstring Curl
2
5-15 reps
4
One Arm Lateral Raise (Dumbbell)
2
5-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
2
5-15 reps
1B
Hammer Curl
2
5-10 reps
1C
Chest Fly (Machine)
2
5-15 reps
2
Rear Delt Fly (Machine)
2
5-20 reps
3
Hamstring Curl
2
5-15 reps
4
One Arm Lateral Raise (Dumbbell)
2
5-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
2
5-15 reps
1B
Hammer Curl
2
5-10 reps
1C
Chest Fly (Machine)
2
5-15 reps
2
Rear Delt Fly (Machine)
2
5-20 reps
3
Hamstring Curl
2
5-15 reps
4
One Arm Lateral Raise (Dumbbell)
2
5-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
2
5-15 reps
1B
Hammer Curl
2
5-10 reps
1C
Chest Fly (Machine)
2
5-15 reps
2
Rear Delt Fly (Machine)
2
5-20 reps
3
Hamstring Curl
2
5-15 reps
4
One Arm Lateral Raise (Dumbbell)
2
5-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
2
5-15 reps
1B
Hammer Curl
2
5-10 reps
1C
Chest Fly (Machine)
2
5-15 reps
2
Rear Delt Fly (Machine)
2
5-20 reps
3
Hamstring Curl
2
5-15 reps
4
One Arm Lateral Raise (Dumbbell)
2
5-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
2
5-15 reps
1B
Hammer Curl
2
5-10 reps
1C
Chest Fly (Machine)
2
5-15 reps
2
Rear Delt Fly (Machine)
2
5-20 reps
3
Hamstring Curl
2
5-15 reps
4
One Arm Lateral Raise (Dumbbell)
2
5-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
2
5-15 reps
1B
Hammer Curl
2
5-10 reps
1C
Chest Fly (Machine)
2
5-15 reps
2
Rear Delt Fly (Machine)
2
5-20 reps
3
Hamstring Curl
2
5-15 reps
4
One Arm Lateral Raise (Dumbbell)
2
5-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
2
5-15 reps
1B
Hammer Curl
2
5-10 reps
1C
Chest Fly (Machine)
2
5-15 reps
2
Rear Delt Fly (Machine)
2
5-20 reps
3
Hamstring Curl
2
5-15 reps
4
One Arm Lateral Raise (Dumbbell)
2
5-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
2
5-15 reps
1B
Hammer Curl
2
5-10 reps
1C
Chest Fly (Machine)
2
5-15 reps
2
Rear Delt Fly (Machine)
2
5-20 reps
3
Hamstring Curl
2
5-15 reps
4
One Arm Lateral Raise (Dumbbell)
2
5-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
2
5-15 reps
1B
Hammer Curl
2
5-10 reps
1C
Chest Fly (Machine)
2
5-15 reps
2
Rear Delt Fly (Machine)
2
5-20 reps
3
Hamstring Curl
2
5-15 reps
4
One Arm Lateral Raise (Dumbbell)
2
5-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
1
6-12 reps
2
Pullover (Machine)
2
5-30 reps
3
Leg Press
2
5-15 reps
4
Abs Crunch (Weighted)
3
5-15 reps
5
Calf Raise (Leg Press)
3
6
Wrist Curls
3
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Rear Pull-Up
3
5-15 reps
1B
Leg Extension
2
8-20 reps
2A
Wrist Curls
4
5-15 reps
3
Abs Crunch (Weighted)
4
5-15 reps
4
Leg Press
2
5-15 reps
5
Low Row
3
5-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
1
6-12 reps
2
Pullover (Machine)
2
5-30 reps
3
Leg Press
2
5-15 reps
4
Abs Crunch (Weighted)
3
5-15 reps
5
Calf Raise (Leg Press)
3
6
Wrist Curls
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
1
6-12 reps
2
Pullover (Machine)
2
5-30 reps
3
Leg Press
2
5-15 reps
4
Abs Crunch (Weighted)
3
5-15 reps
5
Calf Raise (Leg Press)
3
6
Wrist Curls
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
1
6-12 reps
2
Pullover (Machine)
2
5-30 reps
3
Leg Press
2
5-15 reps
4
Abs Crunch (Weighted)
3
5-15 reps
5
Calf Raise (Leg Press)
3
6
Wrist Curls
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
1
6-12 reps
2
Pullover (Machine)
2
5-30 reps
3
Leg Press
2
5-15 reps
4
Abs Crunch (Weighted)
3
5-15 reps
5
Calf Raise (Leg Press)
3
6
Wrist Curls
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
1
6-12 reps
2
Pullover (Machine)
2
5-30 reps
3
Leg Press
2
5-15 reps
4
Abs Crunch (Weighted)
3
5-15 reps
5
Calf Raise (Leg Press)
3
6
Wrist Curls
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
1
6-12 reps
2
Pullover (Machine)
2
5-30 reps
3
Leg Press
2
5-15 reps
4
Abs Crunch (Weighted)
3
5-15 reps
5
Calf Raise (Leg Press)
3
6
Wrist Curls
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
1
6-12 reps
2
Pullover (Machine)
2
5-30 reps
3
Leg Press
2
5-15 reps
4
Abs Crunch (Weighted)
3
5-15 reps
5
Calf Raise (Leg Press)
3
6
Wrist Curls
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
1
6-12 reps
2
Pullover (Machine)
2
5-30 reps
3
Leg Press
2
5-15 reps
4
Abs Crunch (Weighted)
3
5-15 reps
5
Calf Raise (Leg Press)
3
6
Wrist Curls
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
1
6-12 reps
2
Pullover (Machine)
2
5-30 reps
3
Leg Press
2
5-15 reps
4
Abs Crunch (Weighted)
3
5-15 reps
5
Calf Raise (Leg Press)
3
6
Wrist Curls
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shrug (Barbell)
1
6-12 reps
2
Pullover (Machine)
2
5-30 reps
3
Leg Press
2
5-15 reps
4
Abs Crunch (Weighted)
3
5-15 reps
5
Calf Raise (Leg Press)
3
6
Wrist Curls
3
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Overhead Tricep Extension
2
5-15 reps
1B
Ine Arm Incline Bicep Curl
2
5-15 reps
2
Lateral Raise (Cable)
2
5-20 reps
3
Chest Fly (Cable)
2
5-15 reps
4
Seated Hamstring Curl
2
5-20 reps
5
Reverse Bicep Curl (Dumbbell)
2
5-15 reps
6
Rear Delt Fly (Dumbbell)
2
5-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Overhead Tricep Extension
3
5-15 reps
1B
Ine Arm Incline Bicep Curl
2
5-15 reps
2
Lateral Raise (Cable)
3
5-20 reps
3
Chest Fly (Cable)
2
5-15 reps
4
Seated Hamstring Curl
2
5-20 reps
5
Reverse Bicep Curl (Dumbbell)
2
5-15 reps
6
Rear Delt Fly (Dumbbell)
2
5-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Overhead Tricep Extension
2
5-15 reps
1B
Ine Arm Incline Bicep Curl
2
5-15 reps
2
Lateral Raise (Cable)
2
5-20 reps
3
Chest Fly (Cable)
2
5-15 reps
4
Seated Hamstring Curl
2
5-20 reps
5
Reverse Bicep Curl (Dumbbell)
2
5-15 reps
6
Rear Delt Fly (Dumbbell)
2
5-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Overhead Tricep Extension
2
5-15 reps
1B
Ine Arm Incline Bicep Curl
2
5-15 reps
2
Lateral Raise (Cable)
2
5-20 reps
3
Chest Fly (Cable)
2
5-15 reps
4
Seated Hamstring Curl
2
5-20 reps
5
Reverse Bicep Curl (Dumbbell)
2
5-15 reps
6
Rear Delt Fly (Dumbbell)
2
5-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Overhead Tricep Extension
2
5-15 reps
1B
Ine Arm Incline Bicep Curl
2
5-15 reps
2
Lateral Raise (Cable)
2
5-20 reps
3
Chest Fly (Cable)
2
5-15 reps
4
Seated Hamstring Curl
2
5-20 reps
5
Reverse Bicep Curl (Dumbbell)
2
5-15 reps
6
Rear Delt Fly (Dumbbell)
2
5-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Overhead Tricep Extension
2
5-15 reps
1B
Ine Arm Incline Bicep Curl
2
5-15 reps
2
Lateral Raise (Cable)
2
5-20 reps
3
Chest Fly (Cable)
2
5-15 reps
4
Seated Hamstring Curl
2
5-20 reps
5
Reverse Bicep Curl (Dumbbell)
2
5-15 reps
6
Rear Delt Fly (Dumbbell)
2
5-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Overhead Tricep Extension
2
5-15 reps
1B
Ine Arm Incline Bicep Curl
2
5-15 reps
2
Lateral Raise (Cable)
2
5-20 reps
3
Chest Fly (Cable)
2
5-15 reps
4
Seated Hamstring Curl
2
5-20 reps
5
Reverse Bicep Curl (Dumbbell)
2
5-15 reps
6
Rear Delt Fly (Dumbbell)
2
5-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Overhead Tricep Extension
2
5-15 reps
1B
Ine Arm Incline Bicep Curl
2
5-15 reps
2
Lateral Raise (Cable)
2
5-20 reps
3
Chest Fly (Cable)
2
5-15 reps
4
Seated Hamstring Curl
2
5-20 reps
5
Reverse Bicep Curl (Dumbbell)
2
5-15 reps
6
Rear Delt Fly (Dumbbell)
2
5-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Overhead Tricep Extension
2
5-15 reps
1B
Ine Arm Incline Bicep Curl
2
5-15 reps
2
Lateral Raise (Cable)
2
5-20 reps
3
Chest Fly (Cable)
2
5-15 reps
4
Seated Hamstring Curl
2
5-20 reps
5
Reverse Bicep Curl (Dumbbell)
2
5-15 reps
6
Rear Delt Fly (Dumbbell)
2
5-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Overhead Tricep Extension
2
5-15 reps
1B
Ine Arm Incline Bicep Curl
2
5-15 reps
2
Lateral Raise (Cable)
2
5-20 reps
3
Chest Fly (Cable)
2
5-15 reps
4
Seated Hamstring Curl
2
5-20 reps
5
Reverse Bicep Curl (Dumbbell)
2
5-15 reps
6
Rear Delt Fly (Dumbbell)
2
5-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Overhead Tricep Extension
2
5-15 reps
1B
Ine Arm Incline Bicep Curl
2
5-15 reps
2
Lateral Raise (Cable)
2
5-20 reps
3
Chest Fly (Cable)
2
5-15 reps
4
Seated Hamstring Curl
2
5-20 reps
5
Reverse Bicep Curl (Dumbbell)
2
5-15 reps
6
Rear Delt Fly (Dumbbell)
2
5-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Overhead Tricep Extension
2
5-15 reps
1B
Ine Arm Incline Bicep Curl
2
5-15 reps
2
Lateral Raise (Cable)
2
5-20 reps
3
Chest Fly (Cable)
2
5-15 reps
4
Seated Hamstring Curl
2
5-20 reps
5
Reverse Bicep Curl (Dumbbell)
2
5-15 reps
6
Rear Delt Fly (Dumbbell)
2
5-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Machine)
2
5-15 reps
2
Hip Adductor (Machine)
3
5-15 reps
3
Abs Crunch (Weighted)
3
5-20 reps
4
Pull-Up (Weighted)
2
5-15 reps
5
Hip Abductor (Machine)
2
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Machine)
3
5-15 reps
1B
Wrist Curls
4
5-15 reps
2
Glute Kickback (Cable)
4
20-30 reps
3
Abs Crunch (Weighted)
4
5-20 reps
4
Pull-Up (Weighted)
2
5-15 reps
5
Hip Adductor (Machine)
4
5-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Machine)
2
5-15 reps
2
Hip Adductor (Machine)
3
5-15 reps
3
Abs Crunch (Weighted)
3
5-20 reps
4
Pull-Up (Weighted)
2
5-15 reps
5
Hip Abductor (Machine)
2
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Machine)
2
5-15 reps
2
Hip Adductor (Machine)
3
5-15 reps
3
Abs Crunch (Weighted)
3
5-20 reps
4
Pull-Up (Weighted)
2
5-15 reps
5
Hip Abductor (Machine)
2
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Machine)
2
5-15 reps
2
Hip Adductor (Machine)
3
5-15 reps
3
Abs Crunch (Weighted)
3
5-20 reps
4
Pull-Up (Weighted)
2
5-15 reps
5
Hip Abductor (Machine)
2
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Machine)
2
5-15 reps
2
Hip Adductor (Machine)
3
5-15 reps
3
Abs Crunch (Weighted)
3
5-20 reps
4
Pull-Up (Weighted)
2
5-15 reps
5
Hip Abductor (Machine)
2
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Machine)
2
5-15 reps
2
Hip Adductor (Machine)
3
5-15 reps
3
Abs Crunch (Weighted)
3
5-20 reps
4
Pull-Up (Weighted)
2
5-15 reps
5
Hip Abductor (Machine)
2
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Machine)
2
5-15 reps
2
Hip Adductor (Machine)
3
5-15 reps
3
Abs Crunch (Weighted)
3
5-20 reps
4
Pull-Up (Weighted)
2
5-15 reps
5
Hip Abductor (Machine)
2
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Machine)
2
5-15 reps
2
Hip Adductor (Machine)
3
5-15 reps
3
Abs Crunch (Weighted)
3
5-20 reps
4
Pull-Up (Weighted)
2
5-15 reps
5
Hip Abductor (Machine)
2
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Machine)
2
5-15 reps
2
Hip Adductor (Machine)
3
5-15 reps
3
Abs Crunch (Weighted)
3
5-20 reps
4
Pull-Up (Weighted)
2
5-15 reps
5
Hip Abductor (Machine)
2
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Machine)
2
5-15 reps
2
Hip Adductor (Machine)
3
5-15 reps
3
Abs Crunch (Weighted)
3
5-20 reps
4
Pull-Up (Weighted)
2
5-15 reps
5
Hip Abductor (Machine)
2
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Machine)
2
5-15 reps
2
Hip Adductor (Machine)
3
5-15 reps
3
Abs Crunch (Weighted)
3
5-20 reps
4
Pull-Up (Weighted)
2
5-15 reps
5
Hip Abductor (Machine)
2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-15 reps
2
Reverse Wrist Curl (Barbell)
2
3
Chest Supported Row (Machine)
2
4
Leg Extension
2
5
Standing Calf Raise
2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pistol Squat
2
5-20 reps
2
Shrug (Dumbbell)
4
5-20 reps
3
Bulgarian Split Squat (Dumbbell)
2
5-15 reps
4
Pullover (Machine)
3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-15 reps
2
Reverse Wrist Curl (Barbell)
2
3
Chest Supported Row (Machine)
2
4
Leg Extension
2
5
Standing Calf Raise
2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-15 reps
2
Reverse Wrist Curl (Barbell)
2
3
Chest Supported Row (Machine)
2
4
Leg Extension
2
5
Standing Calf Raise
2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-15 reps
2
Reverse Wrist Curl (Barbell)
2
3
Chest Supported Row (Machine)
2
4
Leg Extension
2
5
Standing Calf Raise
2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-15 reps
2
Reverse Wrist Curl (Barbell)
2
3
Chest Supported Row (Machine)
2
4
Leg Extension
2
5
Standing Calf Raise
2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-15 reps
2
Reverse Wrist Curl (Barbell)
2
3
Chest Supported Row (Machine)
2
4
Leg Extension
2
5
Standing Calf Raise
2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-15 reps
2
Reverse Wrist Curl (Barbell)
2
3
Chest Supported Row (Machine)
2
4
Leg Extension
2
5
Standing Calf Raise
2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-15 reps
2
Reverse Wrist Curl (Barbell)
2
3
Chest Supported Row (Machine)
2
4
Leg Extension
2
5
Standing Calf Raise
2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-15 reps
2
Reverse Wrist Curl (Barbell)
2
3
Chest Supported Row (Machine)
2
4
Leg Extension
2
5
Standing Calf Raise
2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-15 reps
2
Reverse Wrist Curl (Barbell)
2
3
Chest Supported Row (Machine)
2
4
Leg Extension
2
5
Standing Calf Raise
2
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
5-15 reps
2
Reverse Wrist Curl (Barbell)
2
3
Chest Supported Row (Machine)
2
4
Leg Extension
2
5
Standing Calf Raise
2
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Tricep Extension (Machine)
2
5-15 reps
1B
Lateral Raise (Machine)
2
5-20 reps
1C
Preacher Curl (Barbell)
2
5-12 reps
2A
Chest Press (Machine)
1
5-15 reps
2B
Leg Curl
2
5-15 reps
3
Lying Rear Lateral Raise
2
5-20 reps
4
Straight Leg Calf Raise
3
5-30 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Tricep Extension (Machine)
3
5-15 reps
1B
Lateral Raise (Machine)
3
5-20 reps
1C
Preacher Curl (Barbell)
3
5-12 reps
2A
Chest Press (Machine)
2
5-15 reps
2B
Leg Curl
2
5-15 reps
3
Lying Rear Lateral Raise
2
5-20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Tricep Extension (Machine)
2
5-15 reps
1B
Lateral Raise (Machine)
2
5-20 reps
1C
Preacher Curl (Barbell)
2
5-12 reps
2A
Chest Press (Machine)
1
5-15 reps
2B
Leg Curl
2
5-15 reps
3
Lying Rear Lateral Raise
2
5-20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Tricep Extension (Machine)
2
5-15 reps
1B
Lateral Raise (Machine)
2
5-20 reps
1C
Preacher Curl (Barbell)
2
5-12 reps
2A
Chest Press (Machine)
1
5-15 reps
2B
Leg Curl
2
5-15 reps
3
Lying Rear Lateral Raise
2
5-20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Tricep Extension (Machine)
2
5-15 reps
1B
Lateral Raise (Machine)
2
5-20 reps
1C
Preacher Curl (Barbell)
2
5-12 reps
2A
Chest Press (Machine)
1
5-15 reps
2B
Leg Curl
2
5-15 reps
3
Lying Rear Lateral Raise
2
5-20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Tricep Extension (Machine)
2
5-15 reps
1B
Lateral Raise (Machine)
2
5-20 reps
1C
Preacher Curl (Barbell)
2
5-12 reps
2A
Chest Press (Machine)
1
5-15 reps
2B
Leg Curl
2
5-15 reps
3
Lying Rear Lateral Raise
2
5-20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Tricep Extension (Machine)
2
5-15 reps
1B
Lateral Raise (Machine)
2
5-20 reps
1C
Preacher Curl (Barbell)
2
5-12 reps
2A
Chest Press (Machine)
1
5-15 reps
2B
Leg Curl
2
5-15 reps
3
Lying Rear Lateral Raise
2
5-20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Tricep Extension (Machine)
2
5-15 reps
1B
Lateral Raise (Machine)
2
5-20 reps
1C
Preacher Curl (Barbell)
2
5-12 reps
2A
Chest Press (Machine)
1
5-15 reps
2B
Leg Curl
2
5-15 reps
3
Lying Rear Lateral Raise
2
5-20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Tricep Extension (Machine)
2
5-15 reps
1B
Lateral Raise (Machine)
2
5-20 reps
1C
Preacher Curl (Barbell)
2
5-12 reps
2A
Chest Press (Machine)
1
5-15 reps
2B
Leg Curl
2
5-15 reps
3
Lying Rear Lateral Raise
2
5-20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Tricep Extension (Machine)
2
5-15 reps
1B
Lateral Raise (Machine)
2
5-20 reps
1C
Preacher Curl (Barbell)
2
5-12 reps
2A
Chest Press (Machine)
1
5-15 reps
2B
Leg Curl
2
5-15 reps
3
Lying Rear Lateral Raise
2
5-20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Tricep Extension (Machine)
2
5-15 reps
1B
Lateral Raise (Machine)
2
5-20 reps
1C
Preacher Curl (Barbell)
2
5-12 reps
2A
Chest Press (Machine)
1
5-15 reps
2B
Leg Curl
2
5-15 reps
3
Lying Rear Lateral Raise
2
5-20 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Tricep Extension (Machine)
2
5-15 reps
1B
Lateral Raise (Machine)
2
5-20 reps
1C
Preacher Curl (Barbell)
2
5-12 reps
2A
Chest Press (Machine)
1
5-15 reps
2B
Leg Curl
2
5-15 reps
3
Lying Rear Lateral Raise
2
5-20 reps
Week 1
1 / 12 Weeks
Day 3
1A
Single Arm Overhead Tricep Extension2 Sets
5-15 Reps
1B
Ine Arm Incline Bicep Curl2 Sets
5-15 Reps
2
Lateral Raise (Cable)2 Sets
5-20 Reps
3
Chest Fly (Cable)2 Sets
5-15 Reps
4
Seated Hamstring Curl2 Sets
5-20 Reps
5
Reverse Bicep Curl (Dumbbell)2 Sets
5-15 Reps
6
Rear Delt Fly (Dumbbell)2 Sets
5-20 Reps
Day 6
1A
Tricep Extension (Machine)2 Sets
5-15 Reps
1B
Lateral Raise (Machine)2 Sets
5-20 Reps
1C
Preacher Curl (Barbell)2 Sets
5-12 Reps
2A
Chest Press (Machine)1 Set
5-15 Reps
2B
Leg Curl2 Sets
5-15 Reps
3
Lying Rear Lateral Raise2 Sets
5-20 Reps
4
Straight Leg Calf Raise3 Sets
5-30 Reps
Day 1
1A
Tricep Pushdown (Cable)2 Sets
5-15 Reps
1B
Hammer Curl2 Sets
5-10 Reps
1C
Chest Fly (Machine)2 Sets
5-15 Reps
2
Rear Delt Fly (Machine)2 Sets
5-20 Reps
3
Hamstring Curl2 Sets
5-15 Reps
4
One Arm Lateral Raise (Dumbbell)2 Sets
5-15 Reps
Day 2
1
Shrug (Barbell)1 Set
6-12 Reps
2
Pullover (Machine)2 Sets
5-30 Reps
3
Leg Press2 Sets
5-15 Reps
4
Abs Crunch (Weighted)3 Sets
5-15 Reps
5
Calf Raise (Leg Press)3 Sets
6
Wrist Curls3 Sets
Day 4
1A
Seated Row (Machine)2 Sets
5-15 Reps
2
Hip Adductor (Machine)3 Sets
5-15 Reps
3
Abs Crunch (Weighted)3 Sets
5-20 Reps
4
Pull-Up (Weighted)2 Sets
5-15 Reps
5
Hip Abductor (Machine)2 Sets
Day 5
1
Bulgarian Split Squat (Dumbbell)2 Sets
5-15 Reps
2
Reverse Wrist Curl (Barbell)2 Sets
3
Chest Supported Row (Machine)2 Sets
4
Leg Extension2 Sets
5
Standing Calf Raise2 Sets