Program Description
My start
Program Overview
- LevelBeginner, Novice
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedMay 18, 2024 03:28
- Last EditedJun 18, 2025 12:15

Summary
Kickstart your fitness journey with the Beginner Dhruv Program, a comprehensive 12-week plan designed for those new to lifting. Train six days a week, focusing on different muscle groups each session, from chest and triceps to back and biceps. This program utilizes a mix of machine and dumbbell exercises, ensuring you build strength safely and effectively. With guided workouts and clear video demonstrations, you'll gain confidence and see real progress as you sculpt your physique and enhance your overall fitness. Get ready to embrace the challenge and transform your body!
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
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Single Arm Pushdown
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Single Arm Pushdown
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Single Arm Pushdown
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Single Arm Pushdown
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Single Arm Pushdown
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Single Arm Pushdown
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Single Arm Pushdown
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Single Arm Pushdown
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Single Arm Pushdown
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Single Arm Pushdown
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Single Arm Pushdown
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Single Arm Pushdown
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Back Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Back Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Back Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Back Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Back Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Back Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Back Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Back Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Back Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Back Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Back Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Back Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shr
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shr
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shr
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shr
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shr
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shr
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shr
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shr
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shr
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shr
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shr
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shr
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Single Arm Pushdown
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Single Arm Pushdown
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Single Arm Pushdown
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Single Arm Pushdown
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Single Arm Pushdown
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Single Arm Pushdown
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Single Arm Pushdown
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Single Arm Pushdown
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Single Arm Pushdown
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Single Arm Pushdown
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Single Arm Pushdown
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Tricep Extension (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Single Arm Pushdown
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Back Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Back Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Back Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Back Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Back Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Back Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Back Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Back Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Back Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Back Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Back Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Seated Row (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Back Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Bicep Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Bicep Curl (EZ Bar)
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shr
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shr
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shr
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shr
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shr
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shr
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shr
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shr
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shr
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shr
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shr
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lateral Raise (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Chest Press (Machine)
1
1
1
12 reps
10 reps
8 reps
-
-
-
4
Shr
1
1
1
12 reps
10 reps
8 reps
-
-
-
5
Leg Extension
1
1
1
12 reps
10 reps
8 reps
-
-
-
6
Leg Curl
1
1
1
12 reps
10 reps
8 reps
-
-
-
7
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
-
-
-
8
Seated Calf Raise
1
1
1
12 reps
10 reps
8 reps
-
-
-
Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Chest Fly (Machine)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Incline Chest Fly (Dumbbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Tricep Extension (Machine)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Single Arm Pushdown1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
Day 2
1
Chin-Up (Assisted)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Lat Pulldown1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Seated Row (Machine)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Back Extension1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Hammer Curl1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Bicep Curl (Cable)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
7
Bicep Curl (EZ Bar)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
Day 3
1
Shoulder Press (Machine)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Lateral Raise (Machine)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Chest Press (Machine)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Shr1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Leg Extension1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Leg Curl1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
7
Leg Press (45 Degrees)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
8
Seated Calf Raise1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
Day 4
1
Chest Press (Machine)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Chest Fly (Machine)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Incline Chest Fly (Dumbbell)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Tricep Extension (Machine)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Single Arm Pushdown1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
Day 5
1
Chin-Up (Assisted)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Lat Pulldown1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Seated Row (Machine)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Back Extension1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Hammer Curl1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Bicep Curl (Cable)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
7
Bicep Curl (EZ Bar)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
Day 6
1
Shoulder Press (Machine)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Lateral Raise (Machine)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Chest Press (Machine)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
4
Shr1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
5
Leg Extension1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
6
Leg Curl1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
7
Leg Press (45 Degrees)1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
8
Seated Calf Raise1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-