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Beginner Dhruv Program
by Dhruv Doshi
Program Description
My start
Program Overview
Level
Beginner, Novice
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
May 18, 2024 03:28
Last Edited
May 21, 2024 11:54
down_app
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 Pushdown
1 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 Pulldown
1 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 Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Hammer Curl
1 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
Shr
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Leg Curl
1 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 Raise
1 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 Pushdown
1 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 Pulldown
1 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 Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Hammer Curl
1 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
Shr
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Leg Curl
1 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 Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
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 Pushdown
1 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 Pulldown
1 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 Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Hammer Curl
1 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
Shr
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Leg Curl
1 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 Raise
1 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 Pushdown
1 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 Pulldown
1 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 Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Hammer Curl
1 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
Shr
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Leg Curl
1 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 Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
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 Pushdown
1 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 Pulldown
1 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 Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Hammer Curl
1 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
Shr
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Leg Curl
1 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 Raise
1 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 Pushdown
1 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 Pulldown
1 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 Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Hammer Curl
1 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
Shr
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Leg Curl
1 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 Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
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 Pushdown
1 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 Pulldown
1 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 Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Hammer Curl
1 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
Shr
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Leg Curl
1 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 Raise
1 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 Pushdown
1 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 Pulldown
1 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 Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Hammer Curl
1 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
Shr
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Leg Curl
1 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 Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
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 Pushdown
1 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 Pulldown
1 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 Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Hammer Curl
1 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
Shr
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Leg Curl
1 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 Raise
1 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 Pushdown
1 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 Pulldown
1 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 Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Hammer Curl
1 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
Shr
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Leg Curl
1 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 Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
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 Pushdown
1 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 Pulldown
1 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 Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Hammer Curl
1 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
Shr
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Leg Curl
1 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 Raise
1 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 Pushdown
1 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 Pulldown
1 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 Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Hammer Curl
1 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
Shr
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Leg Curl
1 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 Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
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 Pushdown
1 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 Pulldown
1 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 Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Hammer Curl
1 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
Shr
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Leg Curl
1 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 Raise
1 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 Pushdown
1 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 Pulldown
1 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 Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Hammer Curl
1 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
Shr
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Leg Curl
1 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 Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
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 Pushdown
1 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 Pulldown
1 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 Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Hammer Curl
1 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
Shr
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Leg Curl
1 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 Raise
1 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 Pushdown
1 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 Pulldown
1 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 Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Hammer Curl
1 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
Shr
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Leg Curl
1 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 Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
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 Pushdown
1 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 Pulldown
1 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 Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Hammer Curl
1 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
Shr
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Leg Curl
1 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 Raise
1 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 Pushdown
1 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 Pulldown
1 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 Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Hammer Curl
1 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
Shr
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Leg Curl
1 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 Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
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 Pushdown
1 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 Pulldown
1 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 Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Hammer Curl
1 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
Shr
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Leg Curl
1 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 Raise
1 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 Pushdown
1 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 Pulldown
1 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 Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Hammer Curl
1 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
Shr
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Leg Curl
1 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 Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
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 Pushdown
1 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 Pulldown
1 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 Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Hammer Curl
1 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
Shr
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Leg Curl
1 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 Raise
1 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 Pushdown
1 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 Pulldown
1 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 Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Hammer Curl
1 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
Shr
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Leg Curl
1 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 Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
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 Pushdown
1 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 Pulldown
1 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 Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Hammer Curl
1 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
Shr
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Leg Curl
1 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 Raise
1 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 Pushdown
1 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 Pulldown
1 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 Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Hammer Curl
1 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
Shr
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Leg Curl
1 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 Raise
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps