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Arnold split if it was good
by Grant T.
2 athletes joined
Program Description
Good version of the Arnold split 2-4 sets on each lift it’s up to you.
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jun 02, 2024 12:52
Last Edited
Jun 03, 2024 12:15
down_app
Week 1
1 / 12 Weeks
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@9
2
Hack Squat
3 Sets
6-10 Reps
@10
3
Standing Calf Raise
3 Sets
15-20 Reps
@10
4
Leg Curl
3 Sets
10-12 Reps
@10
5
Wide Grip Shrug
2 Sets
12-15 Reps
@10
6
Neck Curl
3 Sets
15-20 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
@10
2
Leg Curl
3 Sets
6-10 Reps
@10
3
Shrug (Barbell)
3 Sets
10-15 Reps
@10
4
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@9
5
Standing Calf Raise
3 Sets
15-20 Reps
@10
6
Neck Curl
3 Sets
15-20 Reps
@8
Day 1
1
Bench Press (Close Grip)
2 Sets
5-8 Reps
@10
2
Wide Grip Pull-Up
3 Sets
AMRAP
@10
3
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
4
Chest Supported Row (Dumbbell)
3 Sets
8-10 Reps
@10
5
Shoulder Press (Machine)
2 Sets
6-10 Reps
@10
6
Pullover (Dumbbell)
2 Sets
12-15 Reps
@10
7
Underhand Lat Pulldown
2 Sets
8-10 Reps
@10
8
Chest Press (Machine)
2 Sets
10-12 Reps
@10
9
Low To High Cable Fly
2 Sets
10-15 Reps
Day 4
1
Bench Press (Barbell)
2 Sets
5-8 Reps
@9
2
Pull-Up (Weighted)
3 Sets
4-6 Reps
@10
3
Incline Bench Press (Smith Machine)
2 Sets
6-10 Reps
@10
4
Chest Supported T Bar Row
3 Sets
8-10 Reps
@10
5
Chest Fly (Machine)
2 Sets
10-12 Reps
@10
6
Nuetral Grip Lat Pull Down
2 Sets
8-10 Reps
@10
7
Chest Press (Machine)
2 Sets
10-12 Reps
@10
Day 2
1
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
@10
2
Overhead Tricep Extension (rope)
2 Sets
8-10 Reps
@10
3
Preacher Curl Machine
2 Sets
8-10 Reps
@10
4
V-Handle Tricep Pushdown (Cable)
2 Sets
10-12 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@10
6
Decline Crunch (Weighted)
3 Sets
10-12 Reps
@10
7
Rear Delt Fly (Dumbbell)
3 Sets
8-10 Reps
@10
8
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
Day 5
1
Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
@10
2
Skull Crusher
2 Sets
8-10 Reps
@10
3
Lateral Raise (Cable)
3 Sets
10-12 Reps
@10
4
Rear Delt Fly (Machine)
3 Sets
10-12 Reps
@10
5
Incline Hammer Curl
2 Sets
8-12 Reps
@10
6
Single Arm Pushdown
2 Sets
10-12 Reps
@10
7
Wrist Curls
3 Sets
12-15 Reps
@10
8
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 2
1
Overhead Tricep Extension (rope)
3 Sets
8-10 Reps
@10
2
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@10
4
Rear Delt Fly (Dumbbell)
3 Sets
8-10 Reps
@10
5
Decline Crunch (Weighted)
3 Sets
10-12 Reps
@10
6
Hammer Curl
3 Sets
10-12 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@10
8
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
@10
2
Leg Curl
3 Sets
6-10 Reps
@10
3
Shrug (Barbell)
3 Sets
10-15 Reps
@10
4
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@9
5
Standing Calf Raise
3 Sets
15-20 Reps
@10
6
Neck Curl
3 Sets
15-20 Reps
@8
Day 5
1
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
@10
2
Skull Crusher
3 Sets
8-10 Reps
@10
3
Wrist Curls
3 Sets
12-15 Reps
@10
4
Hanging Leg Raise
3 Sets
AMRAP
@10
5
Lateral Raise (Cable)
3 Sets
10-12 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
10-12 Reps
@10
7
Preacher Curl Machine
3 Sets
8-10 Reps
@10
8
Single Arm Pushdown
3 Sets
10-12 Reps
@10
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@9
2
Hack Squat
3 Sets
6-10 Reps
@10
3
Standing Calf Raise
3 Sets
15-20 Reps
@10
4
Leg Curl
3 Sets
10-12 Reps
@10
5
Wide Grip Shrug
2 Sets
12-15 Reps
@10
6
Neck Curl
3 Sets
15-20 Reps
@8
Day 1
1
Bench Press (Dumbbell)
2 Sets
6-8 Reps
@10
2
Wide Grip Pull-Up
3 Sets
AMRAP
@10
3
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
4
Chest Supported Row (Dumbbell)
2 Sets
8-10 Reps
@10
5
Shoulder Press (Machine)
2 Sets
6-10 Reps
@10
6
Pullover (Dumbbell)
2 Sets
12-15 Reps
@10
7
Low To High Cable Fly
2 Sets
10-15 Reps
@10
8
Underhand Lat Pulldown
2 Sets
8-10 Reps
@10
Day 4
1
Bench Press (Barbell)
3 Sets
5-8 Reps
@9
2
Pull-Up (Weighted)
3 Sets
4-6 Reps
@10
3
Incline Bench Press (Smith Machine)
2 Sets
6-10 Reps
@10
4
Chest Supported T Bar Row
2 Sets
8-10 Reps
@10
5
Chest Fly (Machine)
2 Sets
10-12 Reps
@10
6
Nuetral Grip Lat Pull Down
2 Sets
8-10 Reps
@10
Day 1
1
Bench Press (Barbell)
2 Sets
5-8 Reps
@10
2
Wide Grip Pull-Up
3 Sets
AMRAP
@10
3
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
4
Chest Supported Row (Dumbbell)
2 Sets
8-10 Reps
@10
5
Shoulder Press (Machine)
2 Sets
6-10 Reps
@10
6
Pullover (Dumbbell)
2 Sets
12-15 Reps
@10
7
Low To High Cable Fly
2 Sets
10-15 Reps
@10
8
Underhand Lat Pulldown
2 Sets
8-10 Reps
@10
Day 2
1
Overhead Tricep Extension (rope)
3 Sets
8-10 Reps
@10
2
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@10
4
Rear Delt Fly (Dumbbell)
3 Sets
8-10 Reps
@10
5
Decline Crunch (Weighted)
3 Sets
10-12 Reps
@10
6
Hammer Curl
3 Sets
10-12 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@10
8
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
@10
2
Leg Curl
3 Sets
6-10 Reps
@10
3
Shrug (Barbell)
3 Sets
10-15 Reps
@10
4
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@9
5
Standing Calf Raise
3 Sets
15-20 Reps
@10
6
Neck Curl
3 Sets
15-20 Reps
@8
Day 4
1
Bench Press (Dumbbell)
3 Sets
5-8 Reps
@10
2
Pull-Up (Weighted)
3 Sets
4-6 Reps
@10
3
Incline Bench Press (Smith Machine)
2 Sets
6-10 Reps
@10
4
Chest Supported T Bar Row
2 Sets
8-10 Reps
@10
5
Chest Fly (Machine)
2 Sets
10-12 Reps
@10
6
Lat Pulldown
2 Sets
8-10 Reps
@10
Day 5
1
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
@10
2
Skull Crusher
3 Sets
8-10 Reps
@10
3
Wrist Curls
3 Sets
12-15 Reps
@10
4
Hanging Leg Raise
3 Sets
AMRAP
@10
5
Lateral Raise (Cable)
3 Sets
10-12 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
10-12 Reps
@10
7
Preacher Curl Machine
3 Sets
8-10 Reps
@10
8
Single Arm Pushdown
3 Sets
10-12 Reps
@10
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@9
2
Hack Squat
3 Sets
6-10 Reps
@10
3
Standing Calf Raise
3 Sets
15-20 Reps
@10
4
Leg Curl
3 Sets
10-12 Reps
@10
5
Wide Grip Shrug
2 Sets
12-15 Reps
@10
6
Neck Curl
3 Sets
15-20 Reps
@8
Day 1
1
Bench Press (Barbell)
2 Sets
5-8 Reps
@10
2
Wide Grip Pull-Up
3 Sets
AMRAP
@10
3
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
4
Chest Supported Row (Dumbbell)
2 Sets
8-10 Reps
@10
5
Shoulder Press (Machine)
2 Sets
6-10 Reps
@10
6
Pullover (Dumbbell)
2 Sets
12-15 Reps
@10
7
Low To High Cable Fly
2 Sets
10-15 Reps
@10
8
Underhand Lat Pulldown
2 Sets
8-10 Reps
@10
Day 2
1
Overhead Tricep Extension (rope)
3 Sets
8-10 Reps
@10
2
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@10
4
Rear Delt Fly (Dumbbell)
3 Sets
8-10 Reps
@10
5
Decline Crunch (Weighted)
3 Sets
10-12 Reps
@10
6
Hammer Curl
3 Sets
10-12 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@10
8
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
@10
2
Leg Curl
3 Sets
6-10 Reps
@10
3
Shrug (Barbell)
3 Sets
10-15 Reps
@10
4
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@9
5
Standing Calf Raise
3 Sets
15-20 Reps
@10
6
Neck Curl
3 Sets
15-20 Reps
@8
Day 4
1
Bench Press (Dumbbell)
3 Sets
5-8 Reps
@10
2
Pull-Up (Weighted)
3 Sets
4-6 Reps
@10
3
Incline Bench Press (Smith Machine)
2 Sets
6-10 Reps
@10
4
Chest Supported T Bar Row
2 Sets
8-10 Reps
@10
5
Chest Fly (Machine)
2 Sets
10-12 Reps
@10
6
Lat Pulldown
2 Sets
8-10 Reps
@10
Day 5
1
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
@10
2
Skull Crusher
3 Sets
8-10 Reps
@10
3
Wrist Curls
3 Sets
12-15 Reps
@10
4
Hanging Leg Raise
3 Sets
AMRAP
@10
5
Lateral Raise (Cable)
3 Sets
10-12 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
10-12 Reps
@10
7
Preacher Curl Machine
3 Sets
8-10 Reps
@10
8
Single Arm Pushdown
3 Sets
10-12 Reps
@10
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@9
2
Hack Squat
3 Sets
6-10 Reps
@10
3
Standing Calf Raise
3 Sets
15-20 Reps
@10
4
Leg Curl
3 Sets
10-12 Reps
@10
5
Wide Grip Shrug
2 Sets
12-15 Reps
@10
6
Neck Curl
3 Sets
15-20 Reps
@8
Day 1
1
Bench Press (Barbell)
2 Sets
5-8 Reps
@10
2
Wide Grip Pull-Up
3 Sets
AMRAP
@10
3
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
4
Chest Supported Row (Dumbbell)
2 Sets
8-10 Reps
@10
5
Shoulder Press (Machine)
2 Sets
6-10 Reps
@10
6
Pullover (Dumbbell)
2 Sets
12-15 Reps
@10
7
Low To High Cable Fly
2 Sets
10-15 Reps
@10
8
Underhand Lat Pulldown
2 Sets
8-10 Reps
@10
Day 2
1
Overhead Tricep Extension (rope)
3 Sets
8-10 Reps
@10
2
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@10
4
Rear Delt Fly (Dumbbell)
3 Sets
8-10 Reps
@10
5
Decline Crunch (Weighted)
3 Sets
10-12 Reps
@10
6
Hammer Curl
3 Sets
10-12 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@10
8
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
@10
2
Leg Curl
3 Sets
6-10 Reps
@10
3
Shrug (Barbell)
3 Sets
10-15 Reps
@10
4
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@9
5
Standing Calf Raise
3 Sets
15-20 Reps
@10
6
Neck Curl
3 Sets
15-20 Reps
@8
Day 4
1
Bench Press (Dumbbell)
3 Sets
5-8 Reps
@10
2
Pull-Up (Weighted)
3 Sets
4-6 Reps
@10
3
Incline Bench Press (Smith Machine)
2 Sets
6-10 Reps
@10
4
Chest Supported T Bar Row
2 Sets
8-10 Reps
@10
5
Chest Fly (Machine)
2 Sets
10-12 Reps
@10
6
Lat Pulldown
2 Sets
8-10 Reps
@10
Day 5
1
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
@10
2
Skull Crusher
3 Sets
8-10 Reps
@10
3
Wrist Curls
3 Sets
12-15 Reps
@10
4
Hanging Leg Raise
3 Sets
AMRAP
@10
5
Lateral Raise (Cable)
3 Sets
10-12 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
10-12 Reps
@10
7
Preacher Curl Machine
3 Sets
8-10 Reps
@10
8
Single Arm Pushdown
3 Sets
10-12 Reps
@10
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@9
2
Hack Squat
3 Sets
6-10 Reps
@10
3
Standing Calf Raise
3 Sets
15-20 Reps
@10
4
Leg Curl
3 Sets
10-12 Reps
@10
5
Wide Grip Shrug
2 Sets
12-15 Reps
@10
6
Neck Curl
3 Sets
15-20 Reps
@8
Day 1
1
Bench Press (Barbell)
2 Sets
5-8 Reps
@10
2
Wide Grip Pull-Up
3 Sets
AMRAP
@10
3
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
4
Chest Supported Row (Dumbbell)
2 Sets
8-10 Reps
@10
5
Shoulder Press (Machine)
2 Sets
6-10 Reps
@10
6
Pullover (Dumbbell)
2 Sets
12-15 Reps
@10
7
Low To High Cable Fly
2 Sets
10-15 Reps
@10
8
Underhand Lat Pulldown
2 Sets
8-10 Reps
@10
Day 2
1
Overhead Tricep Extension (rope)
3 Sets
8-10 Reps
@10
2
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@10
4
Rear Delt Fly (Dumbbell)
3 Sets
8-10 Reps
@10
5
Decline Crunch (Weighted)
3 Sets
10-12 Reps
@10
6
Hammer Curl
3 Sets
10-12 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@10
8
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
@10
2
Leg Curl
3 Sets
6-10 Reps
@10
3
Shrug (Barbell)
3 Sets
10-15 Reps
@10
4
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@9
5
Standing Calf Raise
3 Sets
15-20 Reps
@10
6
Neck Curl
3 Sets
15-20 Reps
@8
Day 4
1
Bench Press (Dumbbell)
3 Sets
5-8 Reps
@10
2
Pull-Up (Weighted)
3 Sets
4-6 Reps
@10
3
Incline Bench Press (Smith Machine)
2 Sets
6-10 Reps
@10
4
Chest Supported T Bar Row
2 Sets
8-10 Reps
@10
5
Chest Fly (Machine)
2 Sets
10-12 Reps
@10
6
Lat Pulldown
2 Sets
8-10 Reps
@10
Day 5
1
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
@10
2
Skull Crusher
3 Sets
8-10 Reps
@10
3
Wrist Curls
3 Sets
12-15 Reps
@10
4
Hanging Leg Raise
3 Sets
AMRAP
@10
5
Lateral Raise (Cable)
3 Sets
10-12 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
10-12 Reps
@10
7
Preacher Curl Machine
3 Sets
8-10 Reps
@10
8
Single Arm Pushdown
3 Sets
10-12 Reps
@10
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@9
2
Hack Squat
3 Sets
6-10 Reps
@10
3
Standing Calf Raise
3 Sets
15-20 Reps
@10
4
Leg Curl
3 Sets
10-12 Reps
@10
5
Wide Grip Shrug
2 Sets
12-15 Reps
@10
6
Neck Curl
3 Sets
15-20 Reps
@8
Day 1
1
Bench Press (Barbell)
2 Sets
5-8 Reps
@10
2
Wide Grip Pull-Up
3 Sets
AMRAP
@10
3
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
4
Chest Supported Row (Dumbbell)
2 Sets
8-10 Reps
@10
5
Shoulder Press (Machine)
2 Sets
6-10 Reps
@10
6
Pullover (Dumbbell)
2 Sets
12-15 Reps
@10
7
Low To High Cable Fly
2 Sets
10-15 Reps
@10
8
Underhand Lat Pulldown
2 Sets
8-10 Reps
@10
Day 2
1
Overhead Tricep Extension (rope)
3 Sets
8-10 Reps
@10
2
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@10
4
Rear Delt Fly (Dumbbell)
3 Sets
8-10 Reps
@10
5
Decline Crunch (Weighted)
3 Sets
10-12 Reps
@10
6
Hammer Curl
3 Sets
10-12 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@10
8
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
@10
2
Leg Curl
3 Sets
6-10 Reps
@10
3
Shrug (Barbell)
3 Sets
10-15 Reps
@10
4
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@9
5
Standing Calf Raise
3 Sets
15-20 Reps
@10
6
Neck Curl
3 Sets
15-20 Reps
@8
Day 4
1
Bench Press (Dumbbell)
3 Sets
5-8 Reps
@10
2
Pull-Up (Weighted)
3 Sets
4-6 Reps
@10
3
Incline Bench Press (Smith Machine)
2 Sets
6-10 Reps
@10
4
Chest Supported T Bar Row
2 Sets
8-10 Reps
@10
5
Chest Fly (Machine)
2 Sets
10-12 Reps
@10
6
Lat Pulldown
2 Sets
8-10 Reps
@10
Day 5
1
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
@10
2
Skull Crusher
3 Sets
8-10 Reps
@10
3
Wrist Curls
3 Sets
12-15 Reps
@10
4
Hanging Leg Raise
3 Sets
AMRAP
@10
5
Lateral Raise (Cable)
3 Sets
10-12 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
10-12 Reps
@10
7
Preacher Curl Machine
3 Sets
8-10 Reps
@10
8
Single Arm Pushdown
3 Sets
10-12 Reps
@10
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@9
2
Hack Squat
3 Sets
6-10 Reps
@10
3
Standing Calf Raise
3 Sets
15-20 Reps
@10
4
Leg Curl
3 Sets
10-12 Reps
@10
5
Wide Grip Shrug
2 Sets
12-15 Reps
@10
6
Neck Curl
3 Sets
15-20 Reps
@8
Day 1
1
Bench Press (Barbell)
2 Sets
5-8 Reps
@10
2
Wide Grip Pull-Up
3 Sets
AMRAP
@10
3
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
4
Chest Supported Row (Dumbbell)
2 Sets
8-10 Reps
@10
5
Shoulder Press (Machine)
2 Sets
6-10 Reps
@10
6
Pullover (Dumbbell)
2 Sets
12-15 Reps
@10
7
Low To High Cable Fly
2 Sets
10-15 Reps
@10
8
Underhand Lat Pulldown
2 Sets
8-10 Reps
@10
Day 2
1
Overhead Tricep Extension (rope)
3 Sets
8-10 Reps
@10
2
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@10
4
Rear Delt Fly (Dumbbell)
3 Sets
8-10 Reps
@10
5
Decline Crunch (Weighted)
3 Sets
10-12 Reps
@10
6
Hammer Curl
3 Sets
10-12 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@10
8
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
@10
2
Leg Curl
3 Sets
6-10 Reps
@10
3
Shrug (Barbell)
3 Sets
10-15 Reps
@10
4
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@9
5
Standing Calf Raise
3 Sets
15-20 Reps
@10
6
Neck Curl
3 Sets
15-20 Reps
@8
Day 4
1
Bench Press (Dumbbell)
3 Sets
5-8 Reps
@10
2
Pull-Up (Weighted)
3 Sets
4-6 Reps
@10
3
Incline Bench Press (Smith Machine)
2 Sets
6-10 Reps
@10
4
Chest Supported T Bar Row
2 Sets
8-10 Reps
@10
5
Chest Fly (Machine)
2 Sets
10-12 Reps
@10
6
Lat Pulldown
2 Sets
8-10 Reps
@10
Day 5
1
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
@10
2
Skull Crusher
3 Sets
8-10 Reps
@10
3
Wrist Curls
3 Sets
12-15 Reps
@10
4
Hanging Leg Raise
3 Sets
AMRAP
@10
5
Lateral Raise (Cable)
3 Sets
10-12 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
10-12 Reps
@10
7
Preacher Curl Machine
3 Sets
8-10 Reps
@10
8
Single Arm Pushdown
3 Sets
10-12 Reps
@10
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@9
2
Hack Squat
3 Sets
6-10 Reps
@10
3
Standing Calf Raise
3 Sets
15-20 Reps
@10
4
Leg Curl
3 Sets
10-12 Reps
@10
5
Wide Grip Shrug
2 Sets
12-15 Reps
@10
6
Neck Curl
3 Sets
15-20 Reps
@8
Day 1
1
Bench Press (Barbell)
2 Sets
5-8 Reps
@10
2
Wide Grip Pull-Up
3 Sets
AMRAP
@10
3
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
4
Chest Supported Row (Dumbbell)
2 Sets
8-10 Reps
@10
5
Shoulder Press (Machine)
2 Sets
6-10 Reps
@10
6
Pullover (Dumbbell)
2 Sets
12-15 Reps
@10
7
Low To High Cable Fly
2 Sets
10-15 Reps
@10
8
Underhand Lat Pulldown
2 Sets
8-10 Reps
@10
Day 2
1
Overhead Tricep Extension (rope)
3 Sets
8-10 Reps
@10
2
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@10
4
Rear Delt Fly (Dumbbell)
3 Sets
8-10 Reps
@10
5
Decline Crunch (Weighted)
3 Sets
10-12 Reps
@10
6
Hammer Curl
3 Sets
10-12 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@10
8
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
@10
2
Leg Curl
3 Sets
6-10 Reps
@10
3
Shrug (Barbell)
3 Sets
10-15 Reps
@10
4
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@9
5
Standing Calf Raise
3 Sets
15-20 Reps
@10
6
Neck Curl
3 Sets
15-20 Reps
@8
Day 4
1
Bench Press (Dumbbell)
3 Sets
5-8 Reps
@10
2
Pull-Up (Weighted)
3 Sets
4-6 Reps
@10
3
Incline Bench Press (Smith Machine)
2 Sets
6-10 Reps
@10
4
Chest Supported T Bar Row
2 Sets
8-10 Reps
@10
5
Chest Fly (Machine)
2 Sets
10-12 Reps
@10
6
Lat Pulldown
2 Sets
8-10 Reps
@10
Day 5
1
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
@10
2
Skull Crusher
3 Sets
8-10 Reps
@10
3
Wrist Curls
3 Sets
12-15 Reps
@10
4
Hanging Leg Raise
3 Sets
AMRAP
@10
5
Lateral Raise (Cable)
3 Sets
10-12 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
10-12 Reps
@10
7
Preacher Curl Machine
3 Sets
8-10 Reps
@10
8
Single Arm Pushdown
3 Sets
10-12 Reps
@10
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@9
2
Hack Squat
3 Sets
6-10 Reps
@10
3
Standing Calf Raise
3 Sets
15-20 Reps
@10
4
Leg Curl
3 Sets
10-12 Reps
@10
5
Wide Grip Shrug
2 Sets
12-15 Reps
@10
6
Neck Curl
3 Sets
15-20 Reps
@8
Day 1
1
Bench Press (Barbell)
2 Sets
5-8 Reps
@10
2
Wide Grip Pull-Up
3 Sets
AMRAP
@10
3
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
4
Chest Supported Row (Dumbbell)
2 Sets
8-10 Reps
@10
5
Shoulder Press (Machine)
2 Sets
6-10 Reps
@10
6
Pullover (Dumbbell)
2 Sets
12-15 Reps
@10
7
Low To High Cable Fly
2 Sets
10-15 Reps
@10
8
Underhand Lat Pulldown
2 Sets
8-10 Reps
@10
Day 2
1
Overhead Tricep Extension (rope)
3 Sets
8-10 Reps
@10
2
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@10
4
Rear Delt Fly (Dumbbell)
3 Sets
8-10 Reps
@10
5
Decline Crunch (Weighted)
3 Sets
10-12 Reps
@10
6
Hammer Curl
3 Sets
10-12 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@10
8
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
@10
2
Leg Curl
3 Sets
6-10 Reps
@10
3
Shrug (Barbell)
3 Sets
10-15 Reps
@10
4
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@9
5
Standing Calf Raise
3 Sets
15-20 Reps
@10
6
Neck Curl
3 Sets
15-20 Reps
@8
Day 4
1
Bench Press (Dumbbell)
3 Sets
5-8 Reps
@10
2
Pull-Up (Weighted)
3 Sets
4-6 Reps
@10
3
Incline Bench Press (Smith Machine)
2 Sets
6-10 Reps
@10
4
Chest Supported T Bar Row
2 Sets
8-10 Reps
@10
5
Chest Fly (Machine)
2 Sets
10-12 Reps
@10
6
Lat Pulldown
2 Sets
8-10 Reps
@10
Day 5
1
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
@10
2
Skull Crusher
3 Sets
8-10 Reps
@10
3
Wrist Curls
3 Sets
12-15 Reps
@10
4
Hanging Leg Raise
3 Sets
AMRAP
@10
5
Lateral Raise (Cable)
3 Sets
10-12 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
10-12 Reps
@10
7
Preacher Curl Machine
3 Sets
8-10 Reps
@10
8
Single Arm Pushdown
3 Sets
10-12 Reps
@10
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@9
2
Hack Squat
3 Sets
6-10 Reps
@10
3
Standing Calf Raise
3 Sets
15-20 Reps
@10
4
Leg Curl
3 Sets
10-12 Reps
@10
5
Wide Grip Shrug
2 Sets
12-15 Reps
@10
6
Neck Curl
3 Sets
15-20 Reps
@8
Day 1
1
Bench Press (Barbell)
2 Sets
5-8 Reps
@10
2
Wide Grip Pull-Up
3 Sets
AMRAP
@10
3
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
4
Chest Supported Row (Dumbbell)
2 Sets
8-10 Reps
@10
5
Shoulder Press (Machine)
2 Sets
6-10 Reps
@10
6
Pullover (Dumbbell)
2 Sets
12-15 Reps
@10
7
Low To High Cable Fly
2 Sets
10-15 Reps
@10
8
Underhand Lat Pulldown
2 Sets
8-10 Reps
@10
Day 2
1
Overhead Tricep Extension (rope)
3 Sets
8-10 Reps
@10
2
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@10
4
Rear Delt Fly (Dumbbell)
3 Sets
8-10 Reps
@10
5
Decline Crunch (Weighted)
3 Sets
10-12 Reps
@10
6
Hammer Curl
3 Sets
10-12 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@10
8
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
@10
2
Leg Curl
3 Sets
6-10 Reps
@10
3
Shrug (Barbell)
3 Sets
10-15 Reps
@10
4
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@9
5
Standing Calf Raise
3 Sets
15-20 Reps
@10
6
Neck Curl
3 Sets
15-20 Reps
@8
Day 4
1
Bench Press (Dumbbell)
3 Sets
5-8 Reps
@10
2
Pull-Up (Weighted)
3 Sets
4-6 Reps
@10
3
Incline Bench Press (Smith Machine)
2 Sets
6-10 Reps
@10
4
Chest Supported T Bar Row
2 Sets
8-10 Reps
@10
5
Chest Fly (Machine)
2 Sets
10-12 Reps
@10
6
Lat Pulldown
2 Sets
8-10 Reps
@10
Day 5
1
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
@10
2
Skull Crusher
3 Sets
8-10 Reps
@10
3
Wrist Curls
3 Sets
12-15 Reps
@10
4
Hanging Leg Raise
3 Sets
AMRAP
@10
5
Lateral Raise (Cable)
3 Sets
10-12 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
10-12 Reps
@10
7
Preacher Curl Machine
3 Sets
8-10 Reps
@10
8
Single Arm Pushdown
3 Sets
10-12 Reps
@10
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@9
2
Hack Squat
3 Sets
6-10 Reps
@10
3
Standing Calf Raise
3 Sets
15-20 Reps
@10
4
Leg Curl
3 Sets
10-12 Reps
@10
5
Wide Grip Shrug
2 Sets
12-15 Reps
@10
6
Neck Curl
3 Sets
15-20 Reps
@8
Day 1
1
Bench Press (Barbell)
2 Sets
5-8 Reps
@10
2
Wide Grip Pull-Up
3 Sets
AMRAP
@10
3
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
4
Chest Supported Row (Dumbbell)
2 Sets
8-10 Reps
@10
5
Shoulder Press (Machine)
2 Sets
6-10 Reps
@10
6
Pullover (Dumbbell)
2 Sets
12-15 Reps
@10
7
Low To High Cable Fly
2 Sets
10-15 Reps
@10
8
Underhand Lat Pulldown
2 Sets
8-10 Reps
@10
Day 2
1
Overhead Tricep Extension (rope)
3 Sets
8-10 Reps
@10
2
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@10
4
Rear Delt Fly (Dumbbell)
3 Sets
8-10 Reps
@10
5
Decline Crunch (Weighted)
3 Sets
10-12 Reps
@10
6
Hammer Curl
3 Sets
10-12 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@10
8
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
@10
2
Leg Curl
3 Sets
6-10 Reps
@10
3
Shrug (Barbell)
3 Sets
10-15 Reps
@10
4
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@9
5
Standing Calf Raise
3 Sets
15-20 Reps
@10
6
Neck Curl
3 Sets
15-20 Reps
@8
Day 4
1
Bench Press (Dumbbell)
3 Sets
5-8 Reps
@10
2
Pull-Up (Weighted)
3 Sets
4-6 Reps
@10
3
Incline Bench Press (Smith Machine)
2 Sets
6-10 Reps
@10
4
Chest Supported T Bar Row
2 Sets
8-10 Reps
@10
5
Chest Fly (Machine)
2 Sets
10-12 Reps
@10
6
Lat Pulldown
2 Sets
8-10 Reps
@10
Day 5
1
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
@10
2
Skull Crusher
3 Sets
8-10 Reps
@10
3
Wrist Curls
3 Sets
12-15 Reps
@10
4
Hanging Leg Raise
3 Sets
AMRAP
@10
5
Lateral Raise (Cable)
3 Sets
10-12 Reps
@10
6
Rear Delt Fly (Machine)
3 Sets
10-12 Reps
@10
7
Preacher Curl Machine
3 Sets
8-10 Reps
@10
8
Single Arm Pushdown
3 Sets
10-12 Reps
@10
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@9
2
Hack Squat
3 Sets
6-10 Reps
@10
3
Standing Calf Raise
3 Sets
15-20 Reps
@10
4
Leg Curl
3 Sets
10-12 Reps
@10
5
Wide Grip Shrug
2 Sets
12-15 Reps
@10
6
Neck Curl
3 Sets
15-20 Reps
@8