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Black swordsman 2.0
by null
20 athletes joined
Program Description
Arms,chest,shoulders,neck,abs,upper back deprioritised muscle groups are legs,lats
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding, Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Feb 11, 2024 08:20
Last Edited
Jun 08, 2024 04:40
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Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Barbell)
3 Sets
4-6 Reps
1B
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
2
Pullover (Dumbbell)
3 Sets
6-10 Reps
3A
Behind-the-Neck Push Press
3 Sets
6-10 Reps
3B
Plank (Weighted)
4 Sets
8-12 Reps
4A
Chest Press (Machine)
4 Sets
8-12 Reps
4B
Reverse Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
5A
Skull Crusher
3 Sets
10-15 Reps
5B
Neck Curl
2 Sets
10-20 Reps
5C
Neck Extension
2 Sets
10-20 Reps
6
Seated Calf Raise
4 Sets
8-12 Reps
Day 2
1
Chin-Up (Weighted)
3 Sets
4-6 Reps
2
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
3A
Leg Press
4 Sets
8-12 Reps
3B
Hammer Curl
3 Sets
6-8 Reps
4A
V-Handle Tricep Pushdown (Cable)
2 Sets
8-10 Reps
4B
Preacher Curl (Barbell)
2 Sets
8-10 Reps
5A
Leg Extension
3 Sets
10-12 Reps
5B
Upright Row (Barbell)
4 Sets
8-12 Reps
6A
Dumbbell Row
4 Sets
8-12 Reps
6B
Neck Curl
2 Sets
10-15 Reps
6C
Neck Extension
2 Sets
10-15 Reps
Day 3
1A
Bench Press (Close Grip)
3 Sets
6-10 Reps
1B
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
2A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
2B
Bayesian Curl
2 Sets
10-12 Reps
3
V-Handle Tricep Pushdown (Cable)
1 Set
8-10 Reps
4A
JM Press
3 Sets
8-12 Reps
4B
Neck Curl
2 Sets
10-15 Reps
4C
Neck Extension
2 Sets
10-15 Reps
5
Seated Calf Raise
4 Sets
8-12 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
4-6 Reps
2
Leg Extension
1 Set
12 Reps
3
Squat (Paused)
3 Sets
6-8 Reps
4
Kroc Row
4 Sets
8-12 Reps
5A
Reverse Wrist Curl (Dumbbell)
3 Sets
8-12 Reps
5B
Decline Crunch (Weighted)
3 Sets
8-12 Reps
6A
Leg Curl
3 Sets
8-12 Reps
6B
Face Pull
4 Sets
8-12 Reps
Day 2
1
Chin-Up (Weighted)
3 Sets
4-6 Reps
2
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
3A
Leg Press
4 Sets
8-12 Reps
3B
Hammer Curl
3 Sets
6-8 Reps
4A
V-Handle Tricep Pushdown (Cable)
2 Sets
8-10 Reps
4B
Preacher Curl (Barbell)
2 Sets
8-10 Reps
5A
Leg Extension
3 Sets
10-12 Reps
5B
Upright Row (Barbell)
4 Sets
8-12 Reps
6A
Dumbbell Row
4 Sets
8-12 Reps
6B
Neck Curl
2 Sets
10-15 Reps
6C
Neck Extension
2 Sets
10-15 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
4-6 Reps
2
Leg Extension
1 Set
12 Reps
3
Squat (Paused)
3 Sets
6-8 Reps
4
Kroc Row
4 Sets
8-12 Reps
5A
Reverse Wrist Curl (Dumbbell)
3 Sets
8-12 Reps
5B
Decline Crunch (Weighted)
3 Sets
8-12 Reps
6A
Leg Curl
3 Sets
8-12 Reps
6B
Face Pull
4 Sets
8-12 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
4-6 Reps
1B
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
2
Pullover (Dumbbell)
3 Sets
6-10 Reps
3A
Behind-the-Neck Push Press
3 Sets
6-10 Reps
3B
Plank (Weighted)
4 Sets
8-12 Reps
4A
Chest Press (Machine)
4 Sets
8-12 Reps
4B
Reverse Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
5A
Skull Crusher
3 Sets
10-15 Reps
5B
Neck Curl
2 Sets
10-20 Reps
5C
Neck Extension
2 Sets
10-20 Reps
6
Seated Calf Raise
4 Sets
8-12 Reps
Day 3
1A
Bench Press (Close Grip)
3 Sets
6-10 Reps
1B
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
2A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
2B
Bayesian Curl
2 Sets
10-12 Reps
3
V-Handle Tricep Pushdown (Cable)
1 Set
8-10 Reps
4A
JM Press
3 Sets
8-12 Reps
4B
Neck Curl
2 Sets
10-15 Reps
4C
Neck Extension
2 Sets
10-15 Reps
5
Seated Calf Raise
4 Sets
8-12 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
4-6 Reps
1B
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
2
Pullover (Dumbbell)
3 Sets
6-10 Reps
3A
Behind-the-Neck Push Press
3 Sets
6-10 Reps
3B
Plank (Weighted)
4 Sets
8-12 Reps
4A
Chest Press (Machine)
4 Sets
8-12 Reps
4B
Reverse Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
5A
Skull Crusher
3 Sets
10-15 Reps
5B
Neck Curl
2 Sets
10-20 Reps
5C
Neck Extension
2 Sets
10-20 Reps
6
Seated Calf Raise
4 Sets
8-12 Reps
Day 2
1
Chin-Up (Weighted)
3 Sets
4-6 Reps
2
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
3A
Leg Press
4 Sets
8-12 Reps
3B
Hammer Curl
3 Sets
6-8 Reps
4A
V-Handle Tricep Pushdown (Cable)
2 Sets
8-10 Reps
4B
Preacher Curl (Barbell)
2 Sets
8-10 Reps
5A
Leg Extension
3 Sets
10-12 Reps
5B
Upright Row (Barbell)
4 Sets
8-12 Reps
6A
Dumbbell Row
4 Sets
8-12 Reps
6B
Neck Curl
2 Sets
10-15 Reps
6C
Neck Extension
2 Sets
10-15 Reps
Day 3
1A
Bench Press (Close Grip)
3 Sets
6-10 Reps
1B
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
2A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
2B
Bayesian Curl
2 Sets
10-12 Reps
3
V-Handle Tricep Pushdown (Cable)
1 Set
8-10 Reps
4A
JM Press
3 Sets
8-12 Reps
4B
Neck Curl
2 Sets
10-15 Reps
4C
Neck Extension
2 Sets
10-15 Reps
5
Seated Calf Raise
4 Sets
8-12 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
4-6 Reps
2
Leg Extension
1 Set
12 Reps
3
Squat (Paused)
3 Sets
6-8 Reps
4
Kroc Row
4 Sets
8-12 Reps
5A
Reverse Wrist Curl (Dumbbell)
3 Sets
8-12 Reps
5B
Decline Crunch (Weighted)
3 Sets
8-12 Reps
6A
Leg Curl
3 Sets
8-12 Reps
6B
Face Pull
4 Sets
8-12 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
4-6 Reps
1B
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
2
Pullover (Dumbbell)
3 Sets
6-10 Reps
3A
Behind-the-Neck Push Press
3 Sets
6-10 Reps
3B
Plank (Weighted)
4 Sets
8-12 Reps
4A
Chest Press (Machine)
4 Sets
8-12 Reps
4B
Reverse Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
5A
Skull Crusher
3 Sets
10-15 Reps
5B
Neck Curl
2 Sets
10-20 Reps
5C
Neck Extension
2 Sets
10-20 Reps
6
Seated Calf Raise
4 Sets
8-12 Reps
Day 2
1
Chin-Up (Weighted)
3 Sets
4-6 Reps
2
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
3A
Leg Press
4 Sets
8-12 Reps
3B
Hammer Curl
3 Sets
6-8 Reps
4A
V-Handle Tricep Pushdown (Cable)
2 Sets
8-10 Reps
4B
Preacher Curl (Barbell)
2 Sets
8-10 Reps
5A
Leg Extension
3 Sets
10-12 Reps
5B
Upright Row (Barbell)
4 Sets
8-12 Reps
6A
Dumbbell Row
4 Sets
8-12 Reps
6B
Neck Curl
2 Sets
10-15 Reps
6C
Neck Extension
2 Sets
10-15 Reps
Day 3
1A
Bench Press (Close Grip)
3 Sets
6-10 Reps
1B
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
2A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
2B
Bayesian Curl
2 Sets
10-12 Reps
3
V-Handle Tricep Pushdown (Cable)
1 Set
8-10 Reps
4A
JM Press
3 Sets
8-12 Reps
4B
Neck Curl
2 Sets
10-15 Reps
4C
Neck Extension
2 Sets
10-15 Reps
5
Seated Calf Raise
4 Sets
8-12 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
4-6 Reps
2
Leg Extension
1 Set
12 Reps
3
Squat (Paused)
3 Sets
6-8 Reps
4
Kroc Row
4 Sets
8-12 Reps
5A
Reverse Wrist Curl (Dumbbell)
3 Sets
8-12 Reps
5B
Decline Crunch (Weighted)
3 Sets
8-12 Reps
6A
Leg Curl
3 Sets
8-12 Reps
6B
Face Pull
4 Sets
8-12 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
4-6 Reps
1B
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
2
Pullover (Dumbbell)
3 Sets
6-10 Reps
3A
Behind-the-Neck Push Press
3 Sets
6-10 Reps
3B
Plank (Weighted)
4 Sets
8-12 Reps
4A
Chest Press (Machine)
4 Sets
8-12 Reps
4B
Reverse Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
5A
Skull Crusher
3 Sets
10-15 Reps
5B
Neck Curl
2 Sets
10-20 Reps
5C
Neck Extension
2 Sets
10-20 Reps
6
Seated Calf Raise
4 Sets
8-12 Reps
Day 2
1
Chin-Up (Weighted)
3 Sets
4-6 Reps
2
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
3A
Leg Press
4 Sets
8-12 Reps
3B
Hammer Curl
3 Sets
6-8 Reps
4A
V-Handle Tricep Pushdown (Cable)
2 Sets
8-10 Reps
4B
Preacher Curl (Barbell)
2 Sets
8-10 Reps
5A
Leg Extension
3 Sets
10-12 Reps
5B
Upright Row (Barbell)
4 Sets
8-12 Reps
6A
Dumbbell Row
4 Sets
8-12 Reps
6B
Neck Curl
2 Sets
10-15 Reps
6C
Neck Extension
2 Sets
10-15 Reps
Day 3
1A
Bench Press (Close Grip)
3 Sets
6-10 Reps
1B
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
2A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
2B
Bayesian Curl
2 Sets
10-12 Reps
3
V-Handle Tricep Pushdown (Cable)
1 Set
8-10 Reps
4A
JM Press
3 Sets
8-12 Reps
4B
Neck Curl
2 Sets
10-15 Reps
4C
Neck Extension
2 Sets
10-15 Reps
5
Seated Calf Raise
4 Sets
8-12 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
4-6 Reps
2
Leg Extension
1 Set
12 Reps
3
Squat (Paused)
3 Sets
6-8 Reps
4
Kroc Row
4 Sets
8-12 Reps
5A
Reverse Wrist Curl (Dumbbell)
3 Sets
8-12 Reps
5B
Decline Crunch (Weighted)
3 Sets
8-12 Reps
6A
Leg Curl
3 Sets
8-12 Reps
6B
Face Pull
4 Sets
8-12 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
4-6 Reps
1B
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
2
Pullover (Dumbbell)
3 Sets
6-10 Reps
3A
Behind-the-Neck Push Press
3 Sets
6-10 Reps
3B
Plank (Weighted)
4 Sets
8-12 Reps
4A
Chest Press (Machine)
4 Sets
8-12 Reps
4B
Reverse Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
5A
Skull Crusher
3 Sets
10-15 Reps
5B
Neck Curl
2 Sets
10-20 Reps
5C
Neck Extension
2 Sets
10-20 Reps
6
Seated Calf Raise
4 Sets
8-12 Reps
Day 2
1
Chin-Up (Weighted)
3 Sets
4-6 Reps
2
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
3A
Leg Press
4 Sets
8-12 Reps
3B
Hammer Curl
3 Sets
6-8 Reps
4A
V-Handle Tricep Pushdown (Cable)
2 Sets
8-10 Reps
4B
Preacher Curl (Barbell)
2 Sets
8-10 Reps
5A
Leg Extension
3 Sets
10-12 Reps
5B
Upright Row (Barbell)
4 Sets
8-12 Reps
6A
Dumbbell Row
4 Sets
8-12 Reps
6B
Neck Curl
2 Sets
10-15 Reps
6C
Neck Extension
2 Sets
10-15 Reps
Day 3
1A
Bench Press (Close Grip)
3 Sets
6-10 Reps
1B
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
2A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
2B
Bayesian Curl
2 Sets
10-12 Reps
3
V-Handle Tricep Pushdown (Cable)
1 Set
8-10 Reps
4A
JM Press
3 Sets
8-12 Reps
4B
Neck Curl
2 Sets
10-15 Reps
4C
Neck Extension
2 Sets
10-15 Reps
5
Seated Calf Raise
4 Sets
8-12 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
4-6 Reps
2
Leg Extension
1 Set
12 Reps
3
Squat (Paused)
3 Sets
6-8 Reps
4
Kroc Row
4 Sets
8-12 Reps
5A
Reverse Wrist Curl (Dumbbell)
3 Sets
8-12 Reps
5B
Decline Crunch (Weighted)
3 Sets
8-12 Reps
6A
Leg Curl
3 Sets
8-12 Reps
6B
Face Pull
4 Sets
8-12 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
4-6 Reps
1B
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
2
Pullover (Dumbbell)
3 Sets
6-10 Reps
3A
Behind-the-Neck Push Press
3 Sets
6-10 Reps
3B
Plank (Weighted)
4 Sets
8-12 Reps
4A
Chest Press (Machine)
4 Sets
8-12 Reps
4B
Reverse Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
5A
Skull Crusher
3 Sets
10-15 Reps
5B
Neck Curl
2 Sets
10-20 Reps
5C
Neck Extension
2 Sets
10-20 Reps
6
Seated Calf Raise
4 Sets
8-12 Reps
Day 2
1
Chin-Up (Weighted)
3 Sets
4-6 Reps
2
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
3A
Leg Press
4 Sets
8-12 Reps
3B
Hammer Curl
3 Sets
6-8 Reps
4A
V-Handle Tricep Pushdown (Cable)
2 Sets
8-10 Reps
4B
Preacher Curl (Barbell)
2 Sets
8-10 Reps
5A
Leg Extension
3 Sets
10-12 Reps
5B
Upright Row (Barbell)
4 Sets
8-12 Reps
6A
Dumbbell Row
4 Sets
8-12 Reps
6B
Neck Curl
2 Sets
10-15 Reps
6C
Neck Extension
2 Sets
10-15 Reps
Day 3
1A
Bench Press (Close Grip)
3 Sets
6-10 Reps
1B
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
2A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
2B
Bayesian Curl
2 Sets
10-12 Reps
3
V-Handle Tricep Pushdown (Cable)
1 Set
8-10 Reps
4A
JM Press
3 Sets
8-12 Reps
4B
Neck Curl
2 Sets
10-15 Reps
4C
Neck Extension
2 Sets
10-15 Reps
5
Seated Calf Raise
4 Sets
8-12 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
4-6 Reps
2
Leg Extension
1 Set
12 Reps
3
Squat (Paused)
3 Sets
6-8 Reps
4
Kroc Row
4 Sets
8-12 Reps
5A
Reverse Wrist Curl (Dumbbell)
3 Sets
8-12 Reps
5B
Decline Crunch (Weighted)
3 Sets
8-12 Reps
6A
Leg Curl
3 Sets
8-12 Reps
6B
Face Pull
4 Sets
8-12 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
4-6 Reps
1B
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
2
Pullover (Dumbbell)
3 Sets
6-10 Reps
3A
Behind-the-Neck Push Press
3 Sets
6-10 Reps
3B
Plank (Weighted)
4 Sets
8-12 Reps
4A
Chest Press (Machine)
4 Sets
8-12 Reps
4B
Reverse Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
5A
Skull Crusher
3 Sets
10-15 Reps
5B
Neck Curl
2 Sets
10-20 Reps
5C
Neck Extension
2 Sets
10-20 Reps
6
Seated Calf Raise
4 Sets
8-12 Reps
Day 2
1
Chin-Up (Weighted)
3 Sets
4-6 Reps
2
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
3A
Leg Press
4 Sets
8-12 Reps
3B
Hammer Curl
3 Sets
6-8 Reps
4A
V-Handle Tricep Pushdown (Cable)
2 Sets
8-10 Reps
4B
Preacher Curl (Barbell)
2 Sets
8-10 Reps
5A
Leg Extension
3 Sets
10-12 Reps
5B
Upright Row (Barbell)
4 Sets
8-12 Reps
6A
Dumbbell Row
4 Sets
8-12 Reps
6B
Neck Curl
2 Sets
10-15 Reps
6C
Neck Extension
2 Sets
10-15 Reps
Day 3
1A
Bench Press (Close Grip)
3 Sets
6-10 Reps
1B
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
2A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
2B
Bayesian Curl
2 Sets
10-12 Reps
3
V-Handle Tricep Pushdown (Cable)
1 Set
8-10 Reps
4A
JM Press
3 Sets
8-12 Reps
4B
Neck Curl
2 Sets
10-15 Reps
4C
Neck Extension
2 Sets
10-15 Reps
5
Seated Calf Raise
4 Sets
8-12 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
4-6 Reps
2
Leg Extension
1 Set
12 Reps
3
Squat (Paused)
3 Sets
6-8 Reps
4
Kroc Row
4 Sets
8-12 Reps
5A
Reverse Wrist Curl (Dumbbell)
3 Sets
8-12 Reps
5B
Decline Crunch (Weighted)
3 Sets
8-12 Reps
6A
Leg Curl
3 Sets
8-12 Reps
6B
Face Pull
4 Sets
8-12 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
4-6 Reps
1B
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
2
Pullover (Dumbbell)
3 Sets
6-10 Reps
3A
Behind-the-Neck Push Press
3 Sets
6-10 Reps
3B
Plank (Weighted)
4 Sets
8-12 Reps
4A
Chest Press (Machine)
4 Sets
8-12 Reps
4B
Reverse Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
5A
Skull Crusher
3 Sets
10-15 Reps
5B
Neck Curl
2 Sets
10-20 Reps
5C
Neck Extension
2 Sets
10-20 Reps
6
Seated Calf Raise
4 Sets
8-12 Reps
Day 2
1
Chin-Up (Weighted)
3 Sets
4-6 Reps
2
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
3A
Leg Press
4 Sets
8-12 Reps
3B
Hammer Curl
3 Sets
6-8 Reps
4A
V-Handle Tricep Pushdown (Cable)
2 Sets
8-10 Reps
4B
Preacher Curl (Barbell)
2 Sets
8-10 Reps
5A
Leg Extension
3 Sets
10-12 Reps
5B
Upright Row (Barbell)
4 Sets
8-12 Reps
6A
Dumbbell Row
4 Sets
8-12 Reps
6B
Neck Curl
2 Sets
10-15 Reps
6C
Neck Extension
2 Sets
10-15 Reps
Day 3
1A
Bench Press (Close Grip)
3 Sets
6-10 Reps
1B
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
2A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
2B
Bayesian Curl
2 Sets
10-12 Reps
3
V-Handle Tricep Pushdown (Cable)
1 Set
8-10 Reps
4A
JM Press
3 Sets
8-12 Reps
4B
Neck Curl
2 Sets
10-15 Reps
4C
Neck Extension
2 Sets
10-15 Reps
5
Seated Calf Raise
4 Sets
8-12 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
4-6 Reps
2
Leg Extension
1 Set
12 Reps
3
Squat (Paused)
3 Sets
6-8 Reps
4
Kroc Row
4 Sets
8-12 Reps
5A
Reverse Wrist Curl (Dumbbell)
3 Sets
8-12 Reps
5B
Decline Crunch (Weighted)
3 Sets
8-12 Reps
6A
Leg Curl
3 Sets
8-12 Reps
6B
Face Pull
4 Sets
8-12 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
4-6 Reps
1B
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
2
Pullover (Dumbbell)
3 Sets
6-10 Reps
3A
Behind-the-Neck Push Press
3 Sets
6-10 Reps
3B
Plank (Weighted)
4 Sets
8-12 Reps
4A
Chest Press (Machine)
4 Sets
8-12 Reps
4B
Reverse Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
5A
Skull Crusher
3 Sets
10-15 Reps
5B
Neck Curl
2 Sets
10-20 Reps
5C
Neck Extension
2 Sets
10-20 Reps
6
Seated Calf Raise
4 Sets
8-12 Reps
Day 2
1
Chin-Up (Weighted)
3 Sets
4-6 Reps
2
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
3A
Leg Press
4 Sets
8-12 Reps
3B
Hammer Curl
3 Sets
6-8 Reps
4A
V-Handle Tricep Pushdown (Cable)
2 Sets
8-10 Reps
4B
Preacher Curl (Barbell)
2 Sets
8-10 Reps
5A
Leg Extension
3 Sets
10-12 Reps
5B
Upright Row (Barbell)
4 Sets
8-12 Reps
6A
Dumbbell Row
4 Sets
8-12 Reps
6B
Neck Curl
2 Sets
10-15 Reps
6C
Neck Extension
2 Sets
10-15 Reps
Day 3
1A
Bench Press (Close Grip)
3 Sets
6-10 Reps
1B
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
2A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
2B
Bayesian Curl
2 Sets
10-12 Reps
3
V-Handle Tricep Pushdown (Cable)
1 Set
8-10 Reps
4A
JM Press
3 Sets
8-12 Reps
4B
Neck Curl
2 Sets
10-15 Reps
4C
Neck Extension
2 Sets
10-15 Reps
5
Seated Calf Raise
4 Sets
8-12 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
4-6 Reps
2
Leg Extension
1 Set
12 Reps
3
Squat (Paused)
3 Sets
6-8 Reps
4
Kroc Row
4 Sets
8-12 Reps
5A
Reverse Wrist Curl (Dumbbell)
3 Sets
8-12 Reps
5B
Decline Crunch (Weighted)
3 Sets
8-12 Reps
6A
Leg Curl
3 Sets
8-12 Reps
6B
Face Pull
4 Sets
8-12 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
4-6 Reps
1B
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
2
Pullover (Dumbbell)
3 Sets
6-10 Reps
3A
Behind-the-Neck Push Press
3 Sets
6-10 Reps
3B
Plank (Weighted)
4 Sets
8-12 Reps
4A
Chest Press (Machine)
4 Sets
8-12 Reps
4B
Reverse Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
5A
Skull Crusher
3 Sets
10-15 Reps
5B
Neck Curl
2 Sets
10-20 Reps
5C
Neck Extension
2 Sets
10-20 Reps
6
Seated Calf Raise
4 Sets
8-12 Reps
Day 2
1
Chin-Up (Weighted)
3 Sets
4-6 Reps
2
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
3A
Leg Press
4 Sets
8-12 Reps
3B
Hammer Curl
3 Sets
6-8 Reps
4A
V-Handle Tricep Pushdown (Cable)
2 Sets
8-10 Reps
4B
Preacher Curl (Barbell)
2 Sets
8-10 Reps
5A
Leg Extension
3 Sets
10-12 Reps
5B
Upright Row (Barbell)
4 Sets
8-12 Reps
6A
Dumbbell Row
4 Sets
8-12 Reps
6B
Neck Curl
2 Sets
10-15 Reps
6C
Neck Extension
2 Sets
10-15 Reps
Day 3
1A
Bench Press (Close Grip)
3 Sets
6-10 Reps
1B
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
2A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
2B
Bayesian Curl
2 Sets
10-12 Reps
3
V-Handle Tricep Pushdown (Cable)
1 Set
8-10 Reps
4A
JM Press
3 Sets
8-12 Reps
4B
Neck Curl
2 Sets
10-15 Reps
4C
Neck Extension
2 Sets
10-15 Reps
5
Seated Calf Raise
4 Sets
8-12 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
4-6 Reps
2
Leg Extension
1 Set
12 Reps
3
Squat (Paused)
3 Sets
6-8 Reps
4
Kroc Row
4 Sets
8-12 Reps
5A
Reverse Wrist Curl (Dumbbell)
3 Sets
8-12 Reps
5B
Decline Crunch (Weighted)
3 Sets
8-12 Reps
6A
Leg Curl
3 Sets
8-12 Reps
6B
Face Pull
4 Sets
8-12 Reps
Day 1
1A
Bench Press (Barbell)
3 Sets
4-6 Reps
1B
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
2
Pullover (Dumbbell)
3 Sets
6-10 Reps
3A
Behind-the-Neck Push Press
3 Sets
6-10 Reps
3B
Plank (Weighted)
4 Sets
8-12 Reps
4A
Chest Press (Machine)
4 Sets
8-12 Reps
4B
Reverse Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
5A
Skull Crusher
3 Sets
10-15 Reps
5B
Neck Curl
2 Sets
10-20 Reps
5C
Neck Extension
2 Sets
10-20 Reps
6
Seated Calf Raise
4 Sets
8-12 Reps
Day 2
1
Chin-Up (Weighted)
3 Sets
4-6 Reps
2
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
3A
Leg Press
4 Sets
8-12 Reps
3B
Hammer Curl
3 Sets
6-8 Reps
4A
V-Handle Tricep Pushdown (Cable)
2 Sets
8-10 Reps
4B
Preacher Curl (Barbell)
2 Sets
8-10 Reps
5A
Leg Extension
3 Sets
10-12 Reps
5B
Upright Row (Barbell)
4 Sets
8-12 Reps
6A
Dumbbell Row
4 Sets
8-12 Reps
6B
Neck Curl
2 Sets
10-15 Reps
6C
Neck Extension
2 Sets
10-15 Reps
Day 3
1A
Bench Press (Close Grip)
3 Sets
6-10 Reps
1B
Bicep Curl (EZ Bar)
3 Sets
6-8 Reps
2A
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
2B
Bayesian Curl
2 Sets
10-12 Reps
3
V-Handle Tricep Pushdown (Cable)
1 Set
8-10 Reps
4A
JM Press
3 Sets
8-12 Reps
4B
Neck Curl
2 Sets
10-15 Reps
4C
Neck Extension
2 Sets
10-15 Reps
5
Seated Calf Raise
4 Sets
8-12 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
4-6 Reps
2
Leg Extension
1 Set
12 Reps
3
Squat (Paused)
3 Sets
6-8 Reps
4
Kroc Row
4 Sets
8-12 Reps
5A
Reverse Wrist Curl (Dumbbell)
3 Sets
8-12 Reps
5B
Decline Crunch (Weighted)
3 Sets
8-12 Reps
6A
Leg Curl
3 Sets
8-12 Reps
6B
Face Pull
4 Sets
8-12 Reps