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BIGGER-STRONGER
by Alexandros K.
1 athletes joined
Program Description
I specifically created this Program for People who are serious about their training. It has all the time-tested exercises that are proven to work. And It's H A R D. If you are used to chatting or texting between sets this probably isn't for you. Program Split: Week 1 PUSH-PULL-LEGS-UPPER-LOWER Week 2 UPPER-LOWER-UPPER-LOWER-ARMS/SHOULDERS How to Run : Week 1 PUSH-PULL-LEGS-REST-UPPER-LOWER Week 2 UPPER-LOWER-REST-UPPER-LOWER-ARMS/SHOULDERS Progression Main lifts:( Incline Bench Press, Squat,Stiffed Legged Deadlift, OHP) Start with the 62.5% of the 1Rm and add 5lbs(2.5kg) every week or just add reps until you reach the high end of the prescribed rep range. Other lifts: Just try to progressively overload over time, while sticking to the rep ranges. And remember: LAST SET BEST SET!
Program Overview
Level
Intermediate, Novice
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
100 minutes
Created
Jan 05, 2024 01:45
Last Edited
May 07, 2024 10:49
down_app
Week 1
1 / 12 Weeks
Day 1
1
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
6-8 Reps
6-8 Reps
@10
@10
2
Dip (Weighted)
3 Sets
8-10 Reps
@9
3
Incline Chest Press (Machine)
3 Sets
15 Reps
@9.5
4
Lateral Raise (Cable)
3 Sets
15 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@10
6
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@10
7
Bicycle Crunches Raised Legs
4 Sets
8-15 Reps
@9.5
Day 2
1
Lat Pulldown
3 Sets
8-10 Reps
@10
2
Bent Over Row (Barbell)
3 Sets
12 Reps
@9
3
Pullover (Dumbbell)
3 Sets
15 Reps
@9.5
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@10
5
Hammer Rope Curls
3 Sets
15 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
@10
2
Pendlay Row
3 Sets
8-10 Reps
@10
3
Seated Military Press (Barbell)
4 Sets
12 Reps
@9
4
Lat Pulldown
4 Sets
12 Reps
@9.5
5
Tricep Extension (Dumbbell)
3 Sets
15 Reps
@10
6
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@10
7
One Arm Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
6-8 Reps
@10
2
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
@8.5
4
Cable Crunch
4 Sets
8-12 Reps
@9.5
Day 5
1
Stiff Leg Deadlift
3 Sets
6-8 Reps
@10
2
Front Squat (Barbell)
3 Sets
8-10 Reps
@10
3
Lying Leg Curl
4 Sets
12 Reps
@9.5
4
Cable Crunch
3 Sets
8-10 Reps
@10
Day 1
1
Seated Overhead Press (Dumbbell)
3 Sets
6-8 Reps
@10
2
Lat Pulldown
3 Sets
8-10 Reps
@10
3
Dip (Weighted)
3 Sets
8-10 Reps
@10
4
Skier Rows
3 Sets
15 Reps
@9.5
5
Skull Crusher
3 Sets
12 Reps
@9
6
Hammer Rope Curls
3 Sets
12 Reps
@9
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
6-8 Reps
@10
2
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@9
3
Leg Press (45 Degrees)
4 Sets
15 Reps
@9.5
4
Bicycle Crunches Raised Legs
4 Sets
8-15 Reps
@9.5
Day 3
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
@10
2
Pendlay Row
3 Sets
8-10 Reps
@10
3
Arnold Press
4 Sets
12 Reps
@9.5
4
Underhand Lat Pulldown
4 Sets
12 Reps
@9
5
Incline Chest Press (Machine)
3 Sets
12 Reps
@9
6
Lateral Raise (Cable)
3 Sets
20 Reps
@10
Day 4
1
Stiff Leg Deadlift
3 Sets
6-8 Reps
@10
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@9.5
3
Lying Leg Curl
4 Sets
12 Reps
@9.5
4
Bicycle Crunches Raised Legs
4 Sets
8-15 Reps
@9.5
Day 5
1
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@10
2
Tricep Extension (Dumbbell)
3 Sets
8 Reps
@10
3
Hammer Curl
3 Sets
15 Reps
@10
4
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
@10
Day 1
1
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
6-8 Reps
6-8 Reps
@10
@10
2
Dip (Weighted)
3 Sets
8-10 Reps
@9
3
Incline Chest Press (Machine)
3 Sets
15 Reps
@9.5
4
Lateral Raise (Cable)
3 Sets
15 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@10
6
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@10
7
Bicycle Crunches Raised Legs
4 Sets
8-15 Reps
@9.5
Day 2
1
Lat Pulldown
3 Sets
8-10 Reps
@10
2
Bent Over Row (Barbell)
3 Sets
12 Reps
@9
3
Pullover (Dumbbell)
3 Sets
15 Reps
@9.5
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@10
5
Hammer Rope Curls
3 Sets
15 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
6-8 Reps
@10
2
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
@8.5
4
Cable Crunch
4 Sets
8-12 Reps
@9.5
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
@10
2
Pendlay Row
3 Sets
8-10 Reps
@10
3
Seated Military Press (Barbell)
4 Sets
12 Reps
@9
4
Lat Pulldown
4 Sets
12 Reps
@9.5
5
Tricep Extension (Dumbbell)
3 Sets
15 Reps
@10
6
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@10
7
One Arm Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
Day 5
1
Stiff Leg Deadlift
3 Sets
6-8 Reps
@10
2
Front Squat (Barbell)
3 Sets
8-10 Reps
@10
3
Lying Leg Curl
4 Sets
12 Reps
@9.5
4
Cable Crunch
3 Sets
8-10 Reps
@10
Day 1
1
Seated Overhead Press (Dumbbell)
3 Sets
6-8 Reps
@10
2
Lat Pulldown
3 Sets
8-10 Reps
@10
3
Dip (Weighted)
3 Sets
8-10 Reps
@10
4
Skier Rows
3 Sets
15 Reps
@9.5
5
Skull Crusher
3 Sets
12 Reps
@9
6
Hammer Rope Curls
3 Sets
12 Reps
@9
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
6-8 Reps
@10
2
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@9
3
Leg Press (45 Degrees)
4 Sets
15 Reps
@9.5
4
Bicycle Crunches Raised Legs
4 Sets
8-15 Reps
@9.5
Day 3
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
@10
2
Pendlay Row
3 Sets
8-10 Reps
@10
3
Arnold Press
4 Sets
12 Reps
@9.5
4
Underhand Lat Pulldown
4 Sets
12 Reps
@9
5
Incline Chest Press (Machine)
3 Sets
12 Reps
@9
6
Lateral Raise (Cable)
3 Sets
20 Reps
@10
Day 4
1
Stiff Leg Deadlift
3 Sets
6-8 Reps
@10
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@9.5
3
Lying Leg Curl
4 Sets
12 Reps
@9.5
4
Bicycle Crunches Raised Legs
4 Sets
8-15 Reps
@9.5
Day 5
1
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@10
2
Tricep Extension (Dumbbell)
3 Sets
8 Reps
@10
3
Hammer Curl
3 Sets
15 Reps
@10
4
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
@10
Day 1
1
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
6-8 Reps
6-8 Reps
@10
@10
2
Dip (Weighted)
3 Sets
8-10 Reps
@9
3
Incline Chest Press (Machine)
3 Sets
15 Reps
@9.5
4
Lateral Raise (Cable)
3 Sets
15 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@10
6
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@10
7
Bicycle Crunches Raised Legs
4 Sets
8-15 Reps
@9.5
Day 2
1
Lat Pulldown
3 Sets
8-10 Reps
@10
2
Bent Over Row (Barbell)
3 Sets
12 Reps
@9
3
Pullover (Dumbbell)
3 Sets
15 Reps
@9.5
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@10
5
Hammer Rope Curls
3 Sets
15 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
6-8 Reps
@10
2
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
@8.5
4
Cable Crunch
4 Sets
8-12 Reps
@9.5
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
@10
2
Pendlay Row
3 Sets
8-10 Reps
@10
3
Seated Military Press (Barbell)
4 Sets
12 Reps
@9
4
Lat Pulldown
4 Sets
12 Reps
@9.5
5
Tricep Extension (Dumbbell)
3 Sets
15 Reps
@10
6
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@10
7
One Arm Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
Day 5
1
Stiff Leg Deadlift
3 Sets
6-8 Reps
@10
2
Front Squat (Barbell)
3 Sets
8-10 Reps
@10
3
Lying Leg Curl
4 Sets
12 Reps
@9.5
4
Cable Crunch
3 Sets
8-10 Reps
@10
Day 1
1
Seated Overhead Press (Dumbbell)
3 Sets
6-8 Reps
@10
2
Lat Pulldown
3 Sets
8-10 Reps
@10
3
Dip (Weighted)
3 Sets
8-10 Reps
@10
4
Skier Rows
3 Sets
15 Reps
@9.5
5
Skull Crusher
3 Sets
12 Reps
@9
6
Hammer Rope Curls
3 Sets
12 Reps
@9
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
6-8 Reps
@10
2
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@9
3
Leg Press (45 Degrees)
4 Sets
15 Reps
@9.5
4
Bicycle Crunches Raised Legs
4 Sets
8-15 Reps
@9.5
Day 3
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
@10
2
Pendlay Row
3 Sets
8-10 Reps
@10
3
Arnold Press
4 Sets
12 Reps
@9.5
4
Underhand Lat Pulldown
4 Sets
12 Reps
@9
5
Incline Chest Press (Machine)
3 Sets
12 Reps
@9
6
Lateral Raise (Cable)
3 Sets
20 Reps
@10
Day 4
1
Stiff Leg Deadlift
3 Sets
6-8 Reps
@10
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@9.5
3
Lying Leg Curl
4 Sets
12 Reps
@9.5
4
Bicycle Crunches Raised Legs
4 Sets
8-15 Reps
@9.5
Day 5
1
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@10
2
Tricep Extension (Dumbbell)
3 Sets
8 Reps
@10
3
Hammer Curl
3 Sets
15 Reps
@10
4
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
@10
Day 1
1
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
6-8 Reps
6-8 Reps
@10
@10
2
Dip (Weighted)
3 Sets
8-10 Reps
@9
3
Incline Chest Press (Machine)
3 Sets
15 Reps
@9.5
4
Lateral Raise (Cable)
3 Sets
15 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@10
6
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@10
7
Bicycle Crunches Raised Legs
4 Sets
8-15 Reps
@9.5
Day 2
1
Lat Pulldown
3 Sets
8-10 Reps
@10
2
Bent Over Row (Barbell)
3 Sets
12 Reps
@9
3
Pullover (Dumbbell)
3 Sets
15 Reps
@9.5
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@10
5
Hammer Rope Curls
3 Sets
15 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
6-8 Reps
@10
2
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
@8.5
4
Cable Crunch
4 Sets
8-12 Reps
@9.5
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
@10
2
Pendlay Row
3 Sets
8-10 Reps
@10
3
Seated Military Press (Barbell)
4 Sets
12 Reps
@9
4
Lat Pulldown
4 Sets
12 Reps
@9.5
5
Tricep Extension (Dumbbell)
3 Sets
15 Reps
@10
6
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@10
7
One Arm Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
Day 5
1
Stiff Leg Deadlift
3 Sets
6-8 Reps
@10
2
Front Squat (Barbell)
3 Sets
8-10 Reps
@10
3
Lying Leg Curl
4 Sets
12 Reps
@9.5
4
Cable Crunch
3 Sets
8-10 Reps
@10
Day 1
1
Seated Overhead Press (Dumbbell)
3 Sets
6-8 Reps
@10
2
Lat Pulldown
3 Sets
8-10 Reps
@10
3
Dip (Weighted)
3 Sets
8-10 Reps
@10
4
Skier Rows
3 Sets
15 Reps
@9.5
5
Skull Crusher
3 Sets
12 Reps
@9
6
Hammer Rope Curls
3 Sets
12 Reps
@9
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
6-8 Reps
@10
2
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@9
3
Leg Press (45 Degrees)
4 Sets
15 Reps
@9.5
4
Bicycle Crunches Raised Legs
4 Sets
8-15 Reps
@9.5
Day 3
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
@10
2
Pendlay Row
3 Sets
8-10 Reps
@10
3
Arnold Press
4 Sets
12 Reps
@9.5
4
Underhand Lat Pulldown
4 Sets
12 Reps
@9
5
Incline Chest Press (Machine)
3 Sets
12 Reps
@9
6
Lateral Raise (Cable)
3 Sets
20 Reps
@10
Day 4
1
Stiff Leg Deadlift
3 Sets
6-8 Reps
@10
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@9.5
3
Lying Leg Curl
4 Sets
12 Reps
@9.5
4
Bicycle Crunches Raised Legs
4 Sets
8-15 Reps
@9.5
Day 5
1
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@10
2
Tricep Extension (Dumbbell)
3 Sets
8 Reps
@10
3
Hammer Curl
3 Sets
15 Reps
@10
4
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
@10
Day 1
1
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
6-8 Reps
6-8 Reps
@10
@10
2
Dip (Weighted)
3 Sets
8-10 Reps
@9
3
Incline Chest Press (Machine)
3 Sets
15 Reps
@9.5
4
Lateral Raise (Cable)
3 Sets
15 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@10
6
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@10
7
Bicycle Crunches Raised Legs
4 Sets
8-15 Reps
@9.5
Day 2
1
Lat Pulldown
3 Sets
8-10 Reps
@10
2
Bent Over Row (Barbell)
3 Sets
12 Reps
@9
3
Pullover (Dumbbell)
3 Sets
15 Reps
@9.5
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@10
5
Hammer Rope Curls
3 Sets
15 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
6-8 Reps
@10
2
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
@8.5
4
Cable Crunch
4 Sets
8-12 Reps
@9.5
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
@10
2
Pendlay Row
3 Sets
8-10 Reps
@10
3
Seated Military Press (Barbell)
4 Sets
12 Reps
@9
4
Lat Pulldown
4 Sets
12 Reps
@9.5
5
Tricep Extension (Dumbbell)
3 Sets
15 Reps
@10
6
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@10
7
One Arm Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
Day 5
1
Stiff Leg Deadlift
3 Sets
6-8 Reps
@10
2
Front Squat (Barbell)
3 Sets
8-10 Reps
@10
3
Lying Leg Curl
4 Sets
12 Reps
@9.5
4
Cable Crunch
3 Sets
8-10 Reps
@10
Day 1
1
Seated Overhead Press (Dumbbell)
3 Sets
6-8 Reps
@10
2
Lat Pulldown
3 Sets
8-10 Reps
@10
3
Dip (Weighted)
3 Sets
8-10 Reps
@10
4
Skier Rows
3 Sets
15 Reps
@9.5
5
Skull Crusher
3 Sets
12 Reps
@9
6
Hammer Rope Curls
3 Sets
12 Reps
@9
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
6-8 Reps
@10
2
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@9
3
Leg Press (45 Degrees)
4 Sets
15 Reps
@9.5
4
Bicycle Crunches Raised Legs
4 Sets
8-15 Reps
@9.5
Day 3
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
@10
2
Pendlay Row
3 Sets
8-10 Reps
@10
3
Arnold Press
4 Sets
12 Reps
@9.5
4
Underhand Lat Pulldown
4 Sets
12 Reps
@9
5
Incline Chest Press (Machine)
3 Sets
12 Reps
@9
6
Lateral Raise (Cable)
3 Sets
20 Reps
@10
Day 4
1
Stiff Leg Deadlift
3 Sets
6-8 Reps
@10
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@9.5
3
Lying Leg Curl
4 Sets
12 Reps
@9.5
4
Bicycle Crunches Raised Legs
4 Sets
8-15 Reps
@9.5
Day 5
1
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@10
2
Tricep Extension (Dumbbell)
3 Sets
8 Reps
@10
3
Hammer Curl
3 Sets
15 Reps
@10
4
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
@10
Day 1
1
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
6-8 Reps
6-8 Reps
@10
@10
2
Dip (Weighted)
3 Sets
8-10 Reps
@9
3
Incline Chest Press (Machine)
3 Sets
15 Reps
@9.5
4
Lateral Raise (Cable)
3 Sets
15 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@10
6
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@10
7
Bicycle Crunches Raised Legs
4 Sets
8-15 Reps
@9.5
Day 2
1
Lat Pulldown
3 Sets
8-10 Reps
@10
2
Bent Over Row (Barbell)
3 Sets
12 Reps
@9
3
Pullover (Dumbbell)
3 Sets
15 Reps
@9.5
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@10
5
Hammer Rope Curls
3 Sets
15 Reps
@10
Day 3
1
Squat (Barbell)
3 Sets
6-8 Reps
@10
2
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
@8.5
4
Cable Crunch
4 Sets
8-12 Reps
@9.5
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
@10
2
Pendlay Row
3 Sets
8-10 Reps
@10
3
Seated Military Press (Barbell)
4 Sets
12 Reps
@9
4
Lat Pulldown
4 Sets
12 Reps
@9.5
5
Tricep Extension (Dumbbell)
3 Sets
15 Reps
@10
6
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@10
7
One Arm Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
Day 5
1
Stiff Leg Deadlift
3 Sets
6-8 Reps
@10
2
Front Squat (Barbell)
3 Sets
8-10 Reps
@10
3
Lying Leg Curl
4 Sets
12 Reps
@9.5
4
Cable Crunch
3 Sets
8-10 Reps
@10
Day 1
1
Seated Overhead Press (Dumbbell)
3 Sets
6-8 Reps
@10
2
Lat Pulldown
3 Sets
8-10 Reps
@10
3
Dip (Weighted)
3 Sets
8-10 Reps
@10
4
Skier Rows
3 Sets
15 Reps
@9.5
5
Skull Crusher
3 Sets
12 Reps
@9
6
Hammer Rope Curls
3 Sets
12 Reps
@9
7
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
6-8 Reps
@10
2
Romanian Deadlift (Barbell)
4 Sets
12 Reps
@9
3
Leg Press (45 Degrees)
4 Sets
15 Reps
@9.5
4
Bicycle Crunches Raised Legs
4 Sets
8-15 Reps
@9.5
Day 3
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
@10
2
Pendlay Row
3 Sets
8-10 Reps
@10
3
Arnold Press
4 Sets
12 Reps
@9.5
4
Underhand Lat Pulldown
4 Sets
12 Reps
@9
5
Incline Chest Press (Machine)
3 Sets
12 Reps
@9
6
Lateral Raise (Cable)
3 Sets
20 Reps
@10
Day 4
1
Stiff Leg Deadlift
3 Sets
6-8 Reps
@10
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@9.5
3
Lying Leg Curl
4 Sets
12 Reps
@9.5
4
Bicycle Crunches Raised Legs
4 Sets
8-15 Reps
@9.5
Day 5
1
Bicep Curl (EZ Bar)
3 Sets
8 Reps
@10
2
Tricep Extension (Dumbbell)
3 Sets
8 Reps
@10
3
Hammer Curl
3 Sets
15 Reps
@10
4
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
8-10 Reps
@10