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Black Swordsman - Bald Omni Man
by Roshen T.
40 athletes joined
5.0
(1 rating)
Program Description
This program is centered around Bald Omni Man adding 5-10 lbs of mass, while mataining 14-17% bodyfat (maintaining a "Beach Lean" physique). As such, he is pushing lower body volume to the limit, as this is the area that has the most size potential on my body. His program in general was created based on attacking his "lowest hanging fruits" so thathe can create the Ultimate Omni Man. Volumes are very high across the board, featuring THREE ARM DAYS as well, and a lot of ab volume.
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
90 minutes
Created
Apr 15, 2024 11:31
Last Edited
Jun 16, 2024 07:13
down_app
Week 1
1 / 10 Weeks
Day 1
1
Romanian Deadlift (Barbell)
1 Set
1 Set
20-
10-12 Reps
@10
2
Seated Calf Raise
4 Sets
8-15 Reps
3
Hack Squat
1 Set
1 Set
20-
10-12 Reps
@10
4
Paused Single Leg Press
3 Sets
8-15 Reps
5
Seated Hamstring Curl
3 Sets
10-20 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
60%
2
Standing Or Seated Alternating Dumbbell Curl
1 Set
1 Set
20-
10-12 Reps
@10
3
French Press
1 Set
1 Set
20-
10-12 Reps
@10
4
V Bar Pressdown
3 Sets
6-10 Reps
5
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
6
Weighted Sit-Ups
4 Sets
10-15 Reps
7
Leg Raise (Captain's Chair)
4 Sets
10-15 Reps
Day 3
1
Camber Bar Bench OR Full Range Of Motion Dumbbell Press PAUSED
1 Set
1 Set
20-
10-12 Reps
2
Seated Overhead Press (Barbell)
1 Set
1 Set
20-
10-12 Reps
3A
Rear Delt Skier
3 Sets
8-15 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
4
Hammer Curl
3 Sets
5-10 Reps
5
Reverse Curl With Slow Negative
3 Sets
8-12 Reps
6
V Bar Or Straight Bar Pressdown
3 Sets
8-12 Reps
7A
Hanging Leg Raise
3 Sets
8-15 Reps
7B
Decline Sit-Up
3 Sets
8-15 Reps
Day 4
1
Squat (Barbell)
4 Sets
60%
2
Barbell Row
1 Set
1 Set
20-
10-12 Reps
3
Lying Hamstring Curl
3 Sets
6-20 Reps
4
Leg Press
3 Sets
10-15 Reps
5
Hip Adductor (Machine)
2 Sets
8-12 Reps
6
Standing Calf Raise
3 Sets
6-12 Reps
7
Leg Extension
3 Sets
8-15 Reps
Day 5
1
Incline Bench (Paused)
3 Sets
8-12 Reps
2
Chin-Up (Bodyweight)
1 Set
100 Reps
3
Dip (Bodyweight)
1 Set
100 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
5
Bayesian Or Behind Back Cable Curl
2 Sets
10-15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
7
Weighted Sit-Ups
4 Sets
10-15 Reps
8
Leg Raise (Captain's Chair)
4 Sets
10-15 Reps
Day 1
1
Romanian Deadlift (Barbell)
1 Set
2 Sets
15-
-
@10
@7
2
Seated Calf Raise
4 Sets
8-15 Reps
3
Hack Squat
1 Set
2 Sets
15-
-
@10
@7
4
Paused Single Leg Press
3 Sets
8-15 Reps
5
Seated Hamstring Curl
3 Sets
10-20 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
63%
2
Standing Or Seated Alternating Dumbbell Curl
1 Set
2 Sets
15-
-
@10
@7
3
French Press
1 Set
2 Sets
15-
-
@10
@7
4
V Bar Pressdown
3 Sets
6-10 Reps
5
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
6
Weighted Sit-Ups
4 Sets
10-15 Reps
7
Leg Raise (Captain's Chair)
4 Sets
10-15 Reps
Day 3
1
Camber Bar Bench OR Full Range Of Motion Dumbbell Press PAUSED
1 Set
2 Sets
15-
-
@10
@7
2
Seated Overhead Press (Barbell)
1 Set
2 Sets
15-
-
@10
@7
3A
Rear Delt Skier
3 Sets
8-15 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
4
Hammer Curl
3 Sets
5-10 Reps
5
Reverse Curl With Slow Negative
3 Sets
8-12 Reps
6
V Bar Or Straight Bar Pressdown
3 Sets
8-12 Reps
7A
Hanging Leg Raise
3 Sets
8-15 Reps
7B
Decline Sit-Up
3 Sets
8-15 Reps
Day 4
1
Squat (Barbell)
4 Sets
63%
2
Barbell Row
1 Set
2 Sets
15-
-
@7
3
Lying Hamstring Curl
3 Sets
6-20 Reps
4
Leg Press
3 Sets
10-15 Reps
5
Hip Adductor (Machine)
2 Sets
8-12 Reps
6
Standing Calf Raise
3 Sets
6-12 Reps
7
Leg Extension
3 Sets
8-15 Reps
Day 5
1
Incline Bench (Paused)
3 Sets
8-12 Reps
2
Chin-Up (Bodyweight)
1 Set
100 Reps
3
Dip (Bodyweight)
1 Set
100 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
5
Bayesian Or Behind Back Cable Curl
2 Sets
10-15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
7
Weighted Sit-Ups
4 Sets
10-15 Reps
8
Leg Raise (Captain's Chair)
4 Sets
10-15 Reps
Day 1
1
Romanian Deadlift (Barbell)
1 Set
2 Sets
12-
-
@10
@7
2
Seated Calf Raise
4 Sets
8-15 Reps
3
Hack Squat
1 Set
2 Sets
12-
-
@10
@7
4
Paused Single Leg Press
3 Sets
8-15 Reps
5
Seated Hamstring Curl
3 Sets
10-20 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
66%
2
Standing Or Seated Alternating Dumbbell Curl
1 Set
2 Sets
12-
-
@10
@7
3
French Press
1 Set
2 Sets
12-
-
@10
@7
4
V Bar Pressdown
3 Sets
6-10 Reps
5
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
6
Weighted Sit-Ups
4 Sets
10-15 Reps
7
Leg Raise (Captain's Chair)
4 Sets
10-15 Reps
Day 3
1
Camber Bar Bench OR Full Range Of Motion Dumbbell Press PAUSED
1 Set
2 Sets
12-
-
@10
@7
2
Seated Overhead Press (Barbell)
1 Set
2 Sets
12-
-
@10
@7
3A
Rear Delt Skier
3 Sets
8-15 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
4
Hammer Curl
3 Sets
5-10 Reps
5
Reverse Curl With Slow Negative
3 Sets
8-12 Reps
6
V Bar Or Straight Bar Pressdown
3 Sets
8-12 Reps
7A
Hanging Leg Raise
3 Sets
8-15 Reps
7B
Decline Sit-Up
3 Sets
8-15 Reps
Day 4
1
Squat (Barbell)
4 Sets
66%
2
Barbell Row
1 Set
2 Sets
12-
-
@7
3
Lying Hamstring Curl
3 Sets
6-20 Reps
4
Leg Press
3 Sets
10-15 Reps
5
Hip Adductor (Machine)
2 Sets
8-12 Reps
6
Standing Calf Raise
3 Sets
6-12 Reps
7
Leg Extension
3 Sets
8-15 Reps
Day 5
1
Incline Bench (Paused)
3 Sets
8-12 Reps
2
Chin-Up (Bodyweight)
1 Set
100 Reps
3
Dip (Bodyweight)
1 Set
100 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
5
Bayesian Or Behind Back Cable Curl
2 Sets
10-15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
7
Weighted Sit-Ups
4 Sets
10-15 Reps
8
Leg Raise (Captain's Chair)
4 Sets
10-15 Reps
Day 1
1
Romanian Deadlift (Barbell)
1 Set
2 Sets
10-
-
@10
@7
2
Seated Calf Raise
4 Sets
8-15 Reps
3
Hack Squat
1 Set
2 Sets
10-
-
@10
@7
4
Paused Single Leg Press
3 Sets
8-15 Reps
5
Seated Hamstring Curl
3 Sets
10-20 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
70%
2
Standing Or Seated Alternating Dumbbell Curl
1 Set
2 Sets
10-
-
@10
@7
3
French Press
1 Set
2 Sets
10-
-
@10
@7
4
V Bar Pressdown
3 Sets
6-10 Reps
5
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
6
Weighted Sit-Ups
4 Sets
10-15 Reps
7
Leg Raise (Captain's Chair)
4 Sets
10-15 Reps
Day 3
1
Camber Bar Bench OR Full Range Of Motion Dumbbell Press PAUSED
1 Set
2 Sets
10-
-
@10
@7
2
Seated Overhead Press (Barbell)
1 Set
2 Sets
10-
-
@10
@7
3A
Rear Delt Skier
3 Sets
8-15 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
4
Hammer Curl
3 Sets
5-10 Reps
5
Reverse Curl With Slow Negative
3 Sets
8-12 Reps
6
V Bar Or Straight Bar Pressdown
3 Sets
8-12 Reps
7A
Hanging Leg Raise
3 Sets
8-15 Reps
7B
Decline Sit-Up
3 Sets
8-15 Reps
Day 4
1
Squat (Barbell)
4 Sets
70%
2
Barbell Row
1 Set
2 Sets
10-
-
@7
3
Lying Hamstring Curl
3 Sets
6-20 Reps
4
Leg Press
3 Sets
10-15 Reps
5
Hip Adductor (Machine)
2 Sets
8-12 Reps
6
Standing Calf Raise
3 Sets
6-12 Reps
7
Leg Extension
3 Sets
8-15 Reps
Day 5
1
Incline Bench (Paused)
3 Sets
8-12 Reps
2
Chin-Up (Bodyweight)
1 Set
100 Reps
3
Dip (Bodyweight)
1 Set
100 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
5
Bayesian Or Behind Back Cable Curl
2 Sets
10-15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
7
Weighted Sit-Ups
4 Sets
10-15 Reps
8
Leg Raise (Captain's Chair)
4 Sets
10-15 Reps
Day 1
1
Romanian Deadlift (Barbell)
1 Set
2 Sets
8-
-
@10
@7
2
Seated Calf Raise
4 Sets
8-15 Reps
3
Hack Squat
1 Set
2 Sets
8-
-
@10
@7
4
Paused Single Leg Press
3 Sets
8-15 Reps
5
Seated Hamstring Curl
3 Sets
10-20 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
73%
2
Standing Or Seated Alternating Dumbbell Curl
1 Set
2 Sets
8-
-
@10
@7
3
French Press
1 Set
2 Sets
8-
-
@10
@7
4
V Bar Pressdown
3 Sets
6-10 Reps
5
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
6
Weighted Sit-Ups
4 Sets
10-15 Reps
7
Leg Raise (Captain's Chair)
4 Sets
10-15 Reps
Day 3
1
Camber Bar Bench OR Full Range Of Motion Dumbbell Press PAUSED
1 Set
2 Sets
8-
-
@10
@7
2
Seated Overhead Press (Barbell)
1 Set
2 Sets
8-
-
@10
@7
3A
Rear Delt Skier
3 Sets
8-15 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
4
Hammer Curl
3 Sets
5-10 Reps
5
Reverse Curl With Slow Negative
3 Sets
8-12 Reps
6
V Bar Or Straight Bar Pressdown
3 Sets
8-12 Reps
7A
Hanging Leg Raise
3 Sets
8-15 Reps
7B
Decline Sit-Up
3 Sets
8-15 Reps
Day 4
1
Squat (Barbell)
4 Sets
73%
2
Barbell Row
1 Set
2 Sets
8-
-
@7
3
Lying Hamstring Curl
3 Sets
6-20 Reps
4
Leg Press
3 Sets
10-15 Reps
5
Hip Adductor (Machine)
2 Sets
8-12 Reps
6
Standing Calf Raise
3 Sets
6-12 Reps
7
Leg Extension
3 Sets
8-15 Reps
Day 5
1
Incline Bench (Paused)
3 Sets
8-12 Reps
2
Chin-Up (Bodyweight)
1 Set
100 Reps
3
Dip (Bodyweight)
1 Set
100 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
5
Bayesian Or Behind Back Cable Curl
2 Sets
10-15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
7
Weighted Sit-Ups
4 Sets
10-15 Reps
8
Leg Raise (Captain's Chair)
4 Sets
10-15 Reps
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
5+ Reps
2
Seated Calf Raise
4 Sets
8-15 Reps
3
Hack Squat
3 Sets
5+ Reps
4
Paused Single Leg Press
3 Sets
8-15 Reps
5
Seated Hamstring Curl
3 Sets
10-20 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
76%
2
Standing Or Seated Alternating Dumbbell Curl
3 Sets
5+ Reps
3
French Press
3 Sets
5+ Reps
4
V Bar Pressdown
3 Sets
6-10 Reps
5
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
6
Weighted Sit-Ups
4 Sets
10-15 Reps
7
Leg Raise (Captain's Chair)
4 Sets
10-15 Reps
Day 3
1
Camber Bar Bench OR Full Range Of Motion Dumbbell Press PAUSED
3 Sets
5+ Reps
2
Seated Overhead Press (Barbell)
3 Sets
5+ Reps
3A
Rear Delt Skier
3 Sets
8-15 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
4
Hammer Curl
3 Sets
5-10 Reps
5
Reverse Curl With Slow Negative
3 Sets
8-12 Reps
6
V Bar Or Straight Bar Pressdown
3 Sets
8-12 Reps
7A
Hanging Leg Raise
3 Sets
8-15 Reps
7B
Decline Sit-Up
3 Sets
8-15 Reps
Day 4
1
Squat (Barbell)
4 Sets
76%
2
Barbell Row
3 Sets
5+ Reps
3
Lying Hamstring Curl
3 Sets
6-20 Reps
4
Leg Press
3 Sets
10-15 Reps
5
Hip Adductor (Machine)
2 Sets
8-12 Reps
6
Standing Calf Raise
3 Sets
6-12 Reps
7
Leg Extension
3 Sets
8-15 Reps
Day 5
1
Incline Bench (Paused)
3 Sets
8-12 Reps
2
Chin-Up (Bodyweight)
1 Set
100 Reps
3
Dip (Bodyweight)
1 Set
100 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
5
Bayesian Or Behind Back Cable Curl
2 Sets
10-15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
7
Weighted Sit-Ups
4 Sets
10-15 Reps
8
Leg Raise (Captain's Chair)
4 Sets
10-15 Reps
Day 1
1
Romanian Deadlift (Barbell)
1 Set
1 Set
20-
10-12 Reps
@10
2
Seated Calf Raise
4 Sets
8-15 Reps
3
Hack Squat
1 Set
1 Set
20-
10-12 Reps
@10
4
Paused Single Leg Press
3 Sets
8-15 Reps
5
Seated Hamstring Curl
3 Sets
10-20 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
80%
2
Standing Or Seated Alternating Dumbbell Curl
1 Set
1 Set
20-
10-12 Reps
@10
3
French Press
1 Set
1 Set
20-
10-12 Reps
@10
4
V Bar Pressdown
3 Sets
6-10 Reps
5
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
6
Weighted Sit-Ups
4 Sets
10-15 Reps
7
Leg Raise (Captain's Chair)
4 Sets
10-15 Reps
Day 3
1
Camber Bar Bench OR Full Range Of Motion Dumbbell Press PAUSED
1 Set
1 Set
20-
10-12 Reps
2
Seated Overhead Press (Barbell)
1 Set
1 Set
20-
10-12 Reps
3A
Rear Delt Skier
3 Sets
8-15 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
4
Hammer Curl
3 Sets
5-10 Reps
5
Reverse Curl With Slow Negative
3 Sets
8-12 Reps
6
V Bar Or Straight Bar Pressdown
3 Sets
8-12 Reps
7A
Hanging Leg Raise
3 Sets
8-15 Reps
7B
Decline Sit-Up
3 Sets
8-15 Reps
Day 4
1
Squat (Barbell)
4 Sets
80%
2
Barbell Row
1 Set
1 Set
20-
10-12 Reps
3
Lying Hamstring Curl
3 Sets
6-20 Reps
4
Leg Press
3 Sets
10-15 Reps
5
Hip Adductor (Machine)
2 Sets
8-12 Reps
6
Standing Calf Raise
3 Sets
6-12 Reps
7
Leg Extension
3 Sets
8-15 Reps
Day 5
1
Incline Bench (Paused)
3 Sets
8-12 Reps
2
Chin-Up (Bodyweight)
1 Set
100 Reps
3
Dip (Bodyweight)
1 Set
100 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
5
Bayesian Or Behind Back Cable Curl
2 Sets
10-15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
7
Weighted Sit-Ups
4 Sets
10-15 Reps
8
Leg Raise (Captain's Chair)
4 Sets
10-15 Reps
Day 1
1
Romanian Deadlift (Barbell)
1 Set
2 Sets
15-
-
@10
@7
2
Seated Calf Raise
4 Sets
8-15 Reps
3
Hack Squat
1 Set
2 Sets
15-
-
@10
@7
4
Paused Single Leg Press
3 Sets
8-15 Reps
5
Seated Hamstring Curl
3 Sets
10-20 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
83%
2
Standing Or Seated Alternating Dumbbell Curl
1 Set
2 Sets
15-
10-
@10
@7
3
French Press
1 Set
2 Sets
15-
10-
@10
@7
4
V Bar Pressdown
3 Sets
6-10 Reps
5
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
6
Weighted Sit-Ups
4 Sets
10-15 Reps
7
Leg Raise (Captain's Chair)
4 Sets
10-15 Reps
Day 3
1
Camber Bar Bench OR Full Range Of Motion Dumbbell Press PAUSED
1 Set
2 Sets
15-
10-
@10
@7
2
Seated Overhead Press (Barbell)
1 Set
2 Sets
15-
10-
@10
@7
3A
Rear Delt Skier
3 Sets
8-15 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
4
Hammer Curl
3 Sets
5-10 Reps
5
Reverse Curl With Slow Negative
3 Sets
8-12 Reps
6
V Bar Or Straight Bar Pressdown
3 Sets
8-12 Reps
7A
Hanging Leg Raise
3 Sets
8-15 Reps
7B
Decline Sit-Up
3 Sets
8-15 Reps
Day 4
1
Squat (Barbell)
4 Sets
83%
2
Barbell Row
1 Set
2 Sets
15-
10-
@7
3
Lying Hamstring Curl
3 Sets
6-20 Reps
4
Leg Press
3 Sets
10-15 Reps
5
Hip Adductor (Machine)
2 Sets
8-12 Reps
6
Standing Calf Raise
3 Sets
6-12 Reps
7
Leg Extension
3 Sets
8-15 Reps
Day 5
1
Incline Bench (Paused)
3 Sets
8-12 Reps
2
Chin-Up (Bodyweight)
1 Set
100 Reps
3
Dip (Bodyweight)
1 Set
100 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
5
Bayesian Or Behind Back Cable Curl
2 Sets
10-15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
7
Weighted Sit-Ups
4 Sets
10-15 Reps
8
Leg Raise (Captain's Chair)
4 Sets
10-15 Reps
Day 1
1
Romanian Deadlift (Barbell)
1 Set
2 Sets
12-
8-
@10
@7
2
Seated Calf Raise
4 Sets
8-15 Reps
3
Hack Squat
1 Set
2 Sets
12-
8-
@10
@7
4
Paused Single Leg Press
3 Sets
8-15 Reps
5
Seated Hamstring Curl
3 Sets
10-20 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
85%
2
Standing Or Seated Alternating Dumbbell Curl
1 Set
2 Sets
12-
8-
@10
@7
3
French Press
1 Set
2 Sets
12-
8-
@10
@7
4
V Bar Pressdown
3 Sets
6-10 Reps
5
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
6
Weighted Sit-Ups
4 Sets
10-15 Reps
7
Leg Raise (Captain's Chair)
4 Sets
10-15 Reps
Day 3
1
Camber Bar Bench OR Full Range Of Motion Dumbbell Press PAUSED
1 Set
2 Sets
12-
8-
@10
@7
2
Seated Overhead Press (Barbell)
1 Set
2 Sets
12-
8-
@10
@7
3A
Rear Delt Skier
3 Sets
8-15 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
4
Hammer Curl
3 Sets
5-10 Reps
5
Reverse Curl With Slow Negative
3 Sets
8-12 Reps
6
V Bar Or Straight Bar Pressdown
3 Sets
8-12 Reps
7A
Hanging Leg Raise
3 Sets
8-15 Reps
7B
Decline Sit-Up
3 Sets
8-15 Reps
Day 4
1
Squat (Barbell)
4 Sets
85%
2
Barbell Row
1 Set
2 Sets
12-
8-
@10
@7
3
Lying Hamstring Curl
3 Sets
6-20 Reps
4
Leg Press
3 Sets
10-15 Reps
5
Hip Adductor (Machine)
2 Sets
8-12 Reps
6
Standing Calf Raise
3 Sets
6-12 Reps
7
Leg Extension
3 Sets
8-15 Reps
Day 5
1
Incline Bench (Paused)
3 Sets
8-12 Reps
2
Chin-Up (Bodyweight)
1 Set
100 Reps
3
Dip (Bodyweight)
1 Set
100 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
5
Bayesian Or Behind Back Cable Curl
2 Sets
10-15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
7
Weighted Sit-Ups
4 Sets
10-15 Reps
8
Leg Raise (Captain's Chair)
4 Sets
10-15 Reps
Day 1
1
Romanian Deadlift (Barbell)
1 Set
2 Sets
10-
7-
@10
@7
2
Seated Calf Raise
4 Sets
8-15 Reps
3
Hack Squat
1 Set
2 Sets
10-
7-
@10
@7
4
Paused Single Leg Press
3 Sets
8-15 Reps
5
Seated Hamstring Curl
3 Sets
10-20 Reps
Day 2
1
Bench Press (Barbell)
4 Sets
87%
2
Standing Or Seated Alternating Dumbbell Curl
1 Set
2 Sets
10-
7-
@10
@7
3
French Press
1 Set
2 Sets
10-
7-
@10
@7
4
V Bar Pressdown
3 Sets
6-10 Reps
5
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
6
Weighted Sit-Ups
4 Sets
10-15 Reps
7
Leg Raise (Captain's Chair)
4 Sets
10-15 Reps
Day 3
1
Camber Bar Bench OR Full Range Of Motion Dumbbell Press PAUSED
1 Set
2 Sets
10-
7-
@10
@7
2
Seated Overhead Press (Barbell)
1 Set
2 Sets
10-
7-
@10
@7
3A
Rear Delt Skier
3 Sets
8-15 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
4
Hammer Curl
3 Sets
5-10 Reps
5
Reverse Curl With Slow Negative
3 Sets
8-12 Reps
6
V Bar Or Straight Bar Pressdown
3 Sets
8-12 Reps
7A
Hanging Leg Raise
3 Sets
8-15 Reps
7B
Decline Sit-Up
3 Sets
8-15 Reps
Day 4
1
Squat (Barbell)
4 Sets
87%
2
Barbell Row
1 Set
2 Sets
10-
-
@7
3
Lying Hamstring Curl
3 Sets
6-20 Reps
4
Leg Press
3 Sets
10-15 Reps
5
Hip Adductor (Machine)
2 Sets
8-12 Reps
6
Standing Calf Raise
3 Sets
6-12 Reps
7
Leg Extension
3 Sets
8-15 Reps
Day 5
1
Incline Bench (Paused)
3 Sets
8-12 Reps
2
Chin-Up (Bodyweight)
1 Set
100 Reps
3
Dip (Bodyweight)
1 Set
100 Reps
4
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
5
Bayesian Or Behind Back Cable Curl
2 Sets
10-15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
7
Weighted Sit-Ups
4 Sets
10-15 Reps
8
Leg Raise (Captain's Chair)
4 Sets
10-15 Reps
What People Are Saying(1 rating)
Only ratings with written feedback are displayed here.
5.00/ 5
Miki M.Age 21, Man
20 days ago
0 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
None modifications
Thanks bro