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Beast
by Kenny G.
2 athletes joined
Program Description
Get beasty
Program Overview
Level
Intermediate
Goal
Muscle & Sculpting, Powerbuilding
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Apr 25, 2024 02:58
Last Edited
Jun 03, 2024 05:42
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Week 1
1 / 12 Weeks
Day 4
1
Hammer Curl
3 Sets
10 Reps
75%
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
75%
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
75%
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
75%
5
Overhead Press (Barbell)
3 Sets
10 Reps
7%
Day 1
1
Hammer Curl
3 Sets
10 Reps
75%
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
75%
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
75%
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
75%
5
Overhead Press (Barbell)
3 Sets
10 Reps
75%
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
75%
2
Hamstring Curl
3 Sets
10 Reps
75%
3
Leg Press (45 Degrees)
3 Sets
10 Reps
75%
4
Leg Extension
3 Sets
10 Reps
75%
5
Lying Leg Curl
3 Sets
10 Reps
75%
6
Standing Calf Raise
3 Sets
10 Reps
75%
Day 5
1
Squat (Barbell)
3 Sets
10 Reps
75%
2
Hamstring Curl
3 Sets
10 Reps
75%
3
Leg Press (45 Degrees)
3 Sets
10 Reps
75%
4
Leg Extension
3 Sets
10 Reps
75%
5
Lying Leg Curl
3 Sets
10 Reps
75%
6
Standing Calf Raise
3 Sets
10 Reps
75%
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
75%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
75%
3
Chest Fly (Machine)
3 Sets
10 Reps
75%
4
Lat Pulldown
3 Sets
10 Reps
75%
5
Seated Row (Cable)
3 Sets
10 Reps
75%
6
Face Pull
3 Sets
10 Reps
75%
Day 6
1
Bench Press (Barbell)
3 Sets
10 Reps
75%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
75%
3
Chest Fly (Machine)
3 Sets
10 Reps
75%
4
Lat Pulldown
3 Sets
10 Reps
75%
5
Seated Row (Cable)
3 Sets
10 Reps
75%
6
Face Pull
3 Sets
10 Reps
75%
Day 1
1
Hammer Curl
3 Sets
10 Reps
75%
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
75%
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
75%
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
75%
5
Overhead Press (Barbell)
3 Sets
10 Reps
75%
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
75%
2
Hamstring Curl
3 Sets
10 Reps
75%
3
Leg Press (45 Degrees)
3 Sets
10 Reps
75%
4
Leg Extension
3 Sets
10 Reps
75%
5
Lying Leg Curl
3 Sets
10 Reps
75%
6
Standing Calf Raise
3 Sets
10 Reps
75%
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
75%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
75%
3
Chest Fly (Machine)
3 Sets
10 Reps
75%
4
Lat Pulldown
3 Sets
10 Reps
75%
5
Seated Row (Cable)
3 Sets
10 Reps
75%
6
Face Pull
3 Sets
10 Reps
75%
Day 4
1
Hammer Curl
3 Sets
10 Reps
75%
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
75%
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
75%
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
75%
5
Overhead Press (Barbell)
3 Sets
10 Reps
7%
Day 5
1
Squat (Barbell)
3 Sets
10 Reps
75%
2
Hamstring Curl
3 Sets
10 Reps
75%
3
Leg Press (45 Degrees)
3 Sets
10 Reps
75%
4
Leg Extension
3 Sets
10 Reps
75%
5
Lying Leg Curl
3 Sets
10 Reps
75%
6
Standing Calf Raise
3 Sets
10 Reps
75%
Day 6
1
Bench Press (Barbell)
3 Sets
10 Reps
75%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
75%
3
Chest Fly (Machine)
3 Sets
10 Reps
75%
4
Lat Pulldown
3 Sets
10 Reps
75%
5
Seated Row (Cable)
3 Sets
10 Reps
75%
6
Face Pull
3 Sets
10 Reps
75%
Day 1
1
Hammer Curl
3 Sets
10 Reps
75%
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
75%
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
75%
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
75%
5
Overhead Press (Barbell)
3 Sets
10 Reps
75%
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
75%
2
Hamstring Curl
3 Sets
10 Reps
75%
3
Leg Press (45 Degrees)
3 Sets
10 Reps
75%
4
Leg Extension
3 Sets
10 Reps
75%
5
Lying Leg Curl
3 Sets
10 Reps
75%
6
Standing Calf Raise
3 Sets
10 Reps
75%
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
75%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
75%
3
Chest Fly (Machine)
3 Sets
10 Reps
75%
4
Lat Pulldown
3 Sets
10 Reps
75%
5
Seated Row (Cable)
3 Sets
10 Reps
75%
6
Face Pull
3 Sets
10 Reps
75%
Day 4
1
Hammer Curl
3 Sets
10 Reps
75%
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
75%
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
75%
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
75%
5
Overhead Press (Barbell)
3 Sets
10 Reps
7%
Day 5
1
Squat (Barbell)
3 Sets
10 Reps
75%
2
Hamstring Curl
3 Sets
10 Reps
75%
3
Leg Press (45 Degrees)
3 Sets
10 Reps
75%
4
Leg Extension
3 Sets
10 Reps
75%
5
Lying Leg Curl
3 Sets
10 Reps
75%
6
Standing Calf Raise
3 Sets
10 Reps
75%
Day 6
1
Bench Press (Barbell)
3 Sets
10 Reps
75%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
75%
3
Chest Fly (Machine)
3 Sets
10 Reps
75%
4
Lat Pulldown
3 Sets
10 Reps
75%
5
Seated Row (Cable)
3 Sets
10 Reps
75%
6
Face Pull
3 Sets
10 Reps
75%
Day 1
1
Hammer Curl
3 Sets
10 Reps
75%
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
75%
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
75%
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
75%
5
Overhead Press (Barbell)
3 Sets
10 Reps
75%
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
75%
2
Hamstring Curl
3 Sets
10 Reps
75%
3
Leg Press (45 Degrees)
3 Sets
10 Reps
75%
4
Leg Extension
3 Sets
10 Reps
75%
5
Lying Leg Curl
3 Sets
10 Reps
75%
6
Standing Calf Raise
3 Sets
10 Reps
75%
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
75%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
75%
3
Chest Fly (Machine)
3 Sets
10 Reps
75%
4
Lat Pulldown
3 Sets
10 Reps
75%
5
Seated Row (Cable)
3 Sets
10 Reps
75%
6
Face Pull
3 Sets
10 Reps
75%
Day 4
1
Hammer Curl
3 Sets
10 Reps
75%
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
75%
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
75%
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
75%
5
Overhead Press (Barbell)
3 Sets
10 Reps
7%
Day 5
1
Squat (Barbell)
3 Sets
10 Reps
75%
2
Hamstring Curl
3 Sets
10 Reps
75%
3
Leg Press (45 Degrees)
3 Sets
10 Reps
75%
4
Leg Extension
3 Sets
10 Reps
75%
5
Lying Leg Curl
3 Sets
10 Reps
75%
6
Standing Calf Raise
3 Sets
10 Reps
75%
Day 6
1
Bench Press (Barbell)
3 Sets
10 Reps
75%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
75%
3
Chest Fly (Machine)
3 Sets
10 Reps
75%
4
Lat Pulldown
3 Sets
10 Reps
75%
5
Seated Row (Cable)
3 Sets
10 Reps
75%
6
Face Pull
3 Sets
10 Reps
75%
Day 1
1
Hammer Curl
3 Sets
10 Reps
75%
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
75%
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
75%
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
75%
5
Overhead Press (Barbell)
3 Sets
10 Reps
75%
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
75%
2
Hamstring Curl
3 Sets
10 Reps
75%
3
Leg Press (45 Degrees)
3 Sets
10 Reps
75%
4
Leg Extension
3 Sets
10 Reps
75%
5
Lying Leg Curl
3 Sets
10 Reps
75%
6
Standing Calf Raise
3 Sets
10 Reps
75%
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
75%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
75%
3
Chest Fly (Machine)
3 Sets
10 Reps
75%
4
Lat Pulldown
3 Sets
10 Reps
75%
5
Seated Row (Cable)
3 Sets
10 Reps
75%
6
Face Pull
3 Sets
10 Reps
75%
Day 4
1
Hammer Curl
3 Sets
10 Reps
75%
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
75%
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
75%
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
75%
5
Overhead Press (Barbell)
3 Sets
10 Reps
7%
Day 5
1
Squat (Barbell)
3 Sets
10 Reps
75%
2
Hamstring Curl
3 Sets
10 Reps
75%
3
Leg Press (45 Degrees)
3 Sets
10 Reps
75%
4
Leg Extension
3 Sets
10 Reps
75%
5
Lying Leg Curl
3 Sets
10 Reps
75%
6
Standing Calf Raise
3 Sets
10 Reps
75%
Day 6
1
Bench Press (Barbell)
3 Sets
10 Reps
75%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
75%
3
Chest Fly (Machine)
3 Sets
10 Reps
75%
4
Lat Pulldown
3 Sets
10 Reps
75%
5
Seated Row (Cable)
3 Sets
10 Reps
75%
6
Face Pull
3 Sets
10 Reps
75%
Day 1
1
Hammer Curl
3 Sets
10 Reps
75%
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
75%
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
75%
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
75%
5
Overhead Press (Barbell)
3 Sets
10 Reps
75%
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
75%
2
Hamstring Curl
3 Sets
10 Reps
75%
3
Leg Press (45 Degrees)
3 Sets
10 Reps
75%
4
Leg Extension
3 Sets
10 Reps
75%
5
Lying Leg Curl
3 Sets
10 Reps
75%
6
Standing Calf Raise
3 Sets
10 Reps
75%
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
75%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
75%
3
Chest Fly (Machine)
3 Sets
10 Reps
75%
4
Lat Pulldown
3 Sets
10 Reps
75%
5
Seated Row (Cable)
3 Sets
10 Reps
75%
6
Face Pull
3 Sets
10 Reps
75%
Day 4
1
Hammer Curl
3 Sets
10 Reps
75%
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
75%
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
75%
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
75%
5
Overhead Press (Barbell)
3 Sets
10 Reps
7%
Day 5
1
Squat (Barbell)
3 Sets
10 Reps
75%
2
Hamstring Curl
3 Sets
10 Reps
75%
3
Leg Press (45 Degrees)
3 Sets
10 Reps
75%
4
Leg Extension
3 Sets
10 Reps
75%
5
Lying Leg Curl
3 Sets
10 Reps
75%
6
Standing Calf Raise
3 Sets
10 Reps
75%
Day 6
1
Bench Press (Barbell)
3 Sets
10 Reps
75%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
75%
3
Chest Fly (Machine)
3 Sets
10 Reps
75%
4
Lat Pulldown
3 Sets
10 Reps
75%
5
Seated Row (Cable)
3 Sets
10 Reps
75%
6
Face Pull
3 Sets
10 Reps
75%
Day 1
1
Hammer Curl
3 Sets
10 Reps
75%
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
75%
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
75%
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
75%
5
Overhead Press (Barbell)
3 Sets
10 Reps
75%
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
75%
2
Hamstring Curl
3 Sets
10 Reps
75%
3
Leg Press (45 Degrees)
3 Sets
10 Reps
75%
4
Leg Extension
3 Sets
10 Reps
75%
5
Lying Leg Curl
3 Sets
10 Reps
75%
6
Standing Calf Raise
3 Sets
10 Reps
75%
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
75%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
75%
3
Chest Fly (Machine)
3 Sets
10 Reps
75%
4
Lat Pulldown
3 Sets
10 Reps
75%
5
Seated Row (Cable)
3 Sets
10 Reps
75%
6
Face Pull
3 Sets
10 Reps
75%
Day 4
1
Hammer Curl
3 Sets
10 Reps
75%
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
75%
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
75%
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
75%
5
Overhead Press (Barbell)
3 Sets
10 Reps
7%
Day 5
1
Squat (Barbell)
3 Sets
10 Reps
75%
2
Hamstring Curl
3 Sets
10 Reps
75%
3
Leg Press (45 Degrees)
3 Sets
10 Reps
75%
4
Leg Extension
3 Sets
10 Reps
75%
5
Lying Leg Curl
3 Sets
10 Reps
75%
6
Standing Calf Raise
3 Sets
10 Reps
75%
Day 6
1
Bench Press (Barbell)
3 Sets
10 Reps
75%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
75%
3
Chest Fly (Machine)
3 Sets
10 Reps
75%
4
Lat Pulldown
3 Sets
10 Reps
75%
5
Seated Row (Cable)
3 Sets
10 Reps
75%
6
Face Pull
3 Sets
10 Reps
75%
Day 1
1
Hammer Curl
3 Sets
10 Reps
75%
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
75%
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
75%
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
75%
5
Overhead Press (Barbell)
3 Sets
10 Reps
75%
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
75%
2
Hamstring Curl
3 Sets
10 Reps
75%
3
Leg Press (45 Degrees)
3 Sets
10 Reps
75%
4
Leg Extension
3 Sets
10 Reps
75%
5
Lying Leg Curl
3 Sets
10 Reps
75%
6
Standing Calf Raise
3 Sets
10 Reps
75%
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
75%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
75%
3
Chest Fly (Machine)
3 Sets
10 Reps
75%
4
Lat Pulldown
3 Sets
10 Reps
75%
5
Seated Row (Cable)
3 Sets
10 Reps
75%
6
Face Pull
3 Sets
10 Reps
75%
Day 4
1
Hammer Curl
3 Sets
10 Reps
75%
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
75%
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
75%
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
75%
5
Overhead Press (Barbell)
3 Sets
10 Reps
7%
Day 5
1
Squat (Barbell)
3 Sets
10 Reps
75%
2
Hamstring Curl
3 Sets
10 Reps
75%
3
Leg Press (45 Degrees)
3 Sets
10 Reps
75%
4
Leg Extension
3 Sets
10 Reps
75%
5
Lying Leg Curl
3 Sets
10 Reps
75%
6
Standing Calf Raise
3 Sets
10 Reps
75%
Day 6
1
Bench Press (Barbell)
3 Sets
10 Reps
75%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
75%
3
Chest Fly (Machine)
3 Sets
10 Reps
75%
4
Lat Pulldown
3 Sets
10 Reps
75%
5
Seated Row (Cable)
3 Sets
10 Reps
75%
6
Face Pull
3 Sets
10 Reps
75%
Day 1
1
Hammer Curl
3 Sets
10 Reps
75%
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
75%
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
75%
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
75%
5
Overhead Press (Barbell)
3 Sets
10 Reps
75%
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
75%
2
Hamstring Curl
3 Sets
10 Reps
75%
3
Leg Press (45 Degrees)
3 Sets
10 Reps
75%
4
Leg Extension
3 Sets
10 Reps
75%
5
Lying Leg Curl
3 Sets
10 Reps
75%
6
Standing Calf Raise
3 Sets
10 Reps
75%
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
75%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
75%
3
Chest Fly (Machine)
3 Sets
10 Reps
75%
4
Lat Pulldown
3 Sets
10 Reps
75%
5
Seated Row (Cable)
3 Sets
10 Reps
75%
6
Face Pull
3 Sets
10 Reps
75%
Day 4
1
Hammer Curl
3 Sets
10 Reps
75%
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
75%
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
75%
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
75%
5
Overhead Press (Barbell)
3 Sets
10 Reps
7%
Day 5
1
Squat (Barbell)
3 Sets
10 Reps
75%
2
Hamstring Curl
3 Sets
10 Reps
75%
3
Leg Press (45 Degrees)
3 Sets
10 Reps
75%
4
Leg Extension
3 Sets
10 Reps
75%
5
Lying Leg Curl
3 Sets
10 Reps
75%
6
Standing Calf Raise
3 Sets
10 Reps
75%
Day 6
1
Bench Press (Barbell)
3 Sets
10 Reps
75%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
75%
3
Chest Fly (Machine)
3 Sets
10 Reps
75%
4
Lat Pulldown
3 Sets
10 Reps
75%
5
Seated Row (Cable)
3 Sets
10 Reps
75%
6
Face Pull
3 Sets
10 Reps
75%
Day 1
1
Hammer Curl
3 Sets
10 Reps
75%
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
75%
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
75%
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
75%
5
Overhead Press (Barbell)
3 Sets
10 Reps
75%
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
75%
2
Hamstring Curl
3 Sets
10 Reps
75%
3
Leg Press (45 Degrees)
3 Sets
10 Reps
75%
4
Leg Extension
3 Sets
10 Reps
75%
5
Lying Leg Curl
3 Sets
10 Reps
75%
6
Standing Calf Raise
3 Sets
10 Reps
75%
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
75%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
75%
3
Chest Fly (Machine)
3 Sets
10 Reps
75%
4
Lat Pulldown
3 Sets
10 Reps
75%
5
Seated Row (Cable)
3 Sets
10 Reps
75%
6
Face Pull
3 Sets
10 Reps
75%
Day 4
1
Hammer Curl
3 Sets
10 Reps
75%
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
75%
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
75%
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
75%
5
Overhead Press (Barbell)
3 Sets
10 Reps
7%
Day 5
1
Squat (Barbell)
3 Sets
10 Reps
75%
2
Hamstring Curl
3 Sets
10 Reps
75%
3
Leg Press (45 Degrees)
3 Sets
10 Reps
75%
4
Leg Extension
3 Sets
10 Reps
75%
5
Lying Leg Curl
3 Sets
10 Reps
75%
6
Standing Calf Raise
3 Sets
10 Reps
75%
Day 6
1
Bench Press (Barbell)
3 Sets
10 Reps
75%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
75%
3
Chest Fly (Machine)
3 Sets
10 Reps
75%
4
Lat Pulldown
3 Sets
10 Reps
75%
5
Seated Row (Cable)
3 Sets
10 Reps
75%
6
Face Pull
3 Sets
10 Reps
75%
Day 1
1
Hammer Curl
3 Sets
10 Reps
75%
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
75%
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
75%
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
75%
5
Overhead Press (Barbell)
3 Sets
10 Reps
75%
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
75%
2
Hamstring Curl
3 Sets
10 Reps
75%
3
Leg Press (45 Degrees)
3 Sets
10 Reps
75%
4
Leg Extension
3 Sets
10 Reps
75%
5
Lying Leg Curl
3 Sets
10 Reps
75%
6
Standing Calf Raise
3 Sets
10 Reps
75%
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
75%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
75%
3
Chest Fly (Machine)
3 Sets
10 Reps
75%
4
Lat Pulldown
3 Sets
10 Reps
75%
5
Seated Row (Cable)
3 Sets
10 Reps
75%
6
Face Pull
3 Sets
10 Reps
75%
Day 4
1
Hammer Curl
3 Sets
10 Reps
75%
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
75%
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
75%
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
75%
5
Overhead Press (Barbell)
3 Sets
10 Reps
7%
Day 5
1
Squat (Barbell)
3 Sets
10 Reps
75%
2
Hamstring Curl
3 Sets
10 Reps
75%
3
Leg Press (45 Degrees)
3 Sets
10 Reps
75%
4
Leg Extension
3 Sets
10 Reps
75%
5
Lying Leg Curl
3 Sets
10 Reps
75%
6
Standing Calf Raise
3 Sets
10 Reps
75%
Day 6
1
Bench Press (Barbell)
3 Sets
10 Reps
75%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
75%
3
Chest Fly (Machine)
3 Sets
10 Reps
75%
4
Lat Pulldown
3 Sets
10 Reps
75%
5
Seated Row (Cable)
3 Sets
10 Reps
75%
6
Face Pull
3 Sets
10 Reps
75%
Day 1
1
Hammer Curl
3 Sets
10 Reps
75%
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
75%
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
75%
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
75%
5
Overhead Press (Barbell)
3 Sets
10 Reps
75%
Day 2
1
Squat (Barbell)
3 Sets
10 Reps
75%
2
Hamstring Curl
3 Sets
10 Reps
75%
3
Leg Press (45 Degrees)
3 Sets
10 Reps
75%
4
Leg Extension
3 Sets
10 Reps
75%
5
Lying Leg Curl
3 Sets
10 Reps
75%
6
Standing Calf Raise
3 Sets
10 Reps
75%
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
75%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
75%
3
Chest Fly (Machine)
3 Sets
10 Reps
75%
4
Lat Pulldown
3 Sets
10 Reps
75%
5
Seated Row (Cable)
3 Sets
10 Reps
75%
6
Face Pull
3 Sets
10 Reps
75%
Day 4
1
Hammer Curl
3 Sets
10 Reps
75%
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
75%
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
75%
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
75%
5
Overhead Press (Barbell)
3 Sets
10 Reps
7%
Day 5
1
Squat (Barbell)
3 Sets
10 Reps
75%
2
Hamstring Curl
3 Sets
10 Reps
75%
3
Leg Press (45 Degrees)
3 Sets
10 Reps
75%
4
Leg Extension
3 Sets
10 Reps
75%
5
Lying Leg Curl
3 Sets
10 Reps
75%
6
Standing Calf Raise
3 Sets
10 Reps
75%
Day 6
1
Bench Press (Barbell)
3 Sets
10 Reps
75%
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
75%
3
Chest Fly (Machine)
3 Sets
10 Reps
75%
4
Lat Pulldown
3 Sets
10 Reps
75%
5
Seated Row (Cable)
3 Sets
10 Reps
75%
6
Face Pull
3 Sets
10 Reps
75%