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Bodybuilding program
by Tiago Alex
12 athletes joined
Program Description
My current bodybuilding program from which I'm having great results. The exercises are in such an order where you can superset them but as I workout in a commercial gym I'm not able to. Also addd in leg extensions, i couldn’t find the exercise and can’t create them as i already hit the max created. The only exercises i never change are the first ones of each muscle group other than that i usually do different variations when i feel like it.
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
150 minutes
Created
Jan 04, 2024 10:43
Last Edited
Jun 16, 2024 05:35
down_app
Week 1
1 / 12 Weeks
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
4-12 Reps
3-12 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
4-12 Reps
3
Chest Press (Machine)
3 Sets
5-15 Reps
4
Single Arm Iso Row
3 Sets
8-15 Reps
5
Chest Fly (Machine)
3 Sets
8-15 Reps
6
Any Back
3 Sets
8-15 Reps
7
Pullover (Dumbbell)
3 Sets
8-15 Reps
8
Shoulder Press (Machine)
3 Sets
8-12 Reps
9
JM Press
3 Sets
8-15 Reps
10
Preacher Curl (Dumbbell)
3 Sets
5-15 Reps
11
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
12
V-Handle Tricep Pushdown (Cable)
3 Sets
5-12 Reps
13
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
14
Lateral Raise (Machine)
3 Sets
8-15 Reps
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
4-12 Reps
3-12 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
4-12 Reps
3
Chest Press (Machine)
3 Sets
5-15 Reps
4
Single Arm Iso Row
3 Sets
8-15 Reps
5
Chest Fly (Machine)
3 Sets
8-15 Reps
6
Any Back
3 Sets
8-15 Reps
7
Pullover (Dumbbell)
3 Sets
8-15 Reps
8
Shoulder Press (Machine)
3 Sets
8-12 Reps
9
JM Press
3 Sets
8-15 Reps
10
Preacher Curl (Dumbbell)
3 Sets
5-15 Reps
11
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
12
V-Handle Tricep Pushdown (Cable)
3 Sets
5-12 Reps
13
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
14
Lateral Raise (Machine)
3 Sets
8-15 Reps
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
4-12 Reps
3-12 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
4-12 Reps
3
Chest Press (Machine)
3 Sets
5-15 Reps
4
Single Arm Iso Row
3 Sets
8-15 Reps
5
Chest Fly (Machine)
3 Sets
8-15 Reps
6
Any Back
3 Sets
8-15 Reps
7
Pullover (Dumbbell)
3 Sets
8-15 Reps
8
Shoulder Press (Machine)
3 Sets
8-12 Reps
9
JM Press
3 Sets
8-15 Reps
10
Preacher Curl (Dumbbell)
3 Sets
5-15 Reps
11
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
12
V-Handle Tricep Pushdown (Cable)
3 Sets
5-12 Reps
13
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
14
Lateral Raise (Machine)
3 Sets
8-15 Reps
Day 4
1
Leg Press (45 Degrees)
3 Sets
5-20 Reps
2
Seated Hamstring Curl
3 Sets
8-15 Reps
3
Standing Calf Raise
3 Sets
8-12 Reps
4
Seated Calf Raise
3 Sets
8-20 Reps
5
Hamstring Curl
3 Sets
8-15 Reps
Day 6
1
Leg Press (45 Degrees)
3 Sets
5-20 Reps
2
Seated Hamstring Curl
3 Sets
8-15 Reps
3
Standing Calf Raise
3 Sets
8-12 Reps
4
Seated Calf Raise
3 Sets
8-20 Reps
5
Hamstring Curl
3 Sets
8-15 Reps
Day 2
1
Leg Press (45 Degrees)
3 Sets
5-20 Reps
2
Seated Hamstring Curl
3 Sets
8-15 Reps
3
Standing Calf Raise
3 Sets
8-12 Reps
4
Seated Calf Raise
3 Sets
8-20 Reps
5
Hamstring Curl
3 Sets
8-15 Reps
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
4-12 Reps
3-12 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
4-12 Reps
3
Chest Press (Machine)
3 Sets
5-15 Reps
4
Single Arm Iso Row
3 Sets
8-15 Reps
5
Chest Fly (Machine)
3 Sets
8-15 Reps
6
Any Back
3 Sets
8-15 Reps
7
Pullover (Dumbbell)
3 Sets
8-15 Reps
8
Shoulder Press (Machine)
3 Sets
8-12 Reps
9
JM Press
3 Sets
8-15 Reps
10
Bicep Down Machine
3 Sets
8-15 Reps
11
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
12
V-Handle Tricep Pushdown (Cable)
3 Sets
5-12 Reps
13
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
14
Lateral Raise (Machine)
3 Sets
8-15 Reps
Day 2
1
Leg Press (45 Degrees)
3 Sets
5-20 Reps
2
Seated Hamstring Curl
3 Sets
8-15 Reps
3
Standing Calf Raise
3 Sets
8-12 Reps
4
Seated Calf Raise
3 Sets
8-20 Reps
5
Hamstring Curl
3 Sets
8-15 Reps
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
4-12 Reps
3-12 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
4-12 Reps
3
Chest Press (Machine)
3 Sets
5-15 Reps
4
Single Arm Iso Row
3 Sets
8-15 Reps
5
Chest Fly (Machine)
3 Sets
8-15 Reps
6
Any Back
3 Sets
8-15 Reps
7
Pullover (Dumbbell)
3 Sets
8-15 Reps
8
Shoulder Press (Machine)
3 Sets
8-12 Reps
9
JM Press
3 Sets
8-15 Reps
10
Bicep Down Machine
3 Sets
8-15 Reps
11
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
12
V-Handle Tricep Pushdown (Cable)
3 Sets
5-12 Reps
13
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
14
Lateral Raise (Machine)
3 Sets
8-15 Reps
Day 4
1
Leg Press (45 Degrees)
3 Sets
5-20 Reps
2
Seated Hamstring Curl
3 Sets
8-15 Reps
3
Standing Calf Raise
3 Sets
8-12 Reps
4
Seated Calf Raise
3 Sets
8-20 Reps
5
Hamstring Curl
3 Sets
8-15 Reps
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
4-12 Reps
3-12 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
4-12 Reps
3
Chest Press (Machine)
3 Sets
5-15 Reps
4
Single Arm Iso Row
3 Sets
8-15 Reps
5
Chest Fly (Machine)
3 Sets
8-15 Reps
6
Any Back
3 Sets
8-15 Reps
7
Pullover (Dumbbell)
3 Sets
8-15 Reps
8
Shoulder Press (Machine)
3 Sets
8-12 Reps
9
JM Press
3 Sets
8-15 Reps
10
Bicep Down Machine
3 Sets
8-15 Reps
11
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
12
V-Handle Tricep Pushdown (Cable)
3 Sets
5-12 Reps
13
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
14
Lateral Raise (Machine)
3 Sets
8-15 Reps
Day 6
1
Leg Press (45 Degrees)
3 Sets
5-20 Reps
2
Seated Hamstring Curl
3 Sets
8-15 Reps
3
Standing Calf Raise
3 Sets
8-12 Reps
4
Seated Calf Raise
3 Sets
8-20 Reps
5
Hamstring Curl
3 Sets
8-15 Reps
Day 7
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
4-12 Reps
3-12 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
4-12 Reps
3
Chest Press (Machine)
3 Sets
5-15 Reps
4
Single Arm Iso Row
3 Sets
8-15 Reps
5
Chest Fly (Machine)
3 Sets
8-15 Reps
6
Any Back
3 Sets
8-15 Reps
7
Pullover (Dumbbell)
3 Sets
8-15 Reps
8
Shoulder Press (Machine)
3 Sets
8-12 Reps
9
JM Press
3 Sets
8-15 Reps
10
Bicep Down Machine
3 Sets
8-15 Reps
11
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
12
V-Handle Tricep Pushdown (Cable)
3 Sets
5-12 Reps
13
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
14
Lateral Raise (Machine)
3 Sets
8-15 Reps
Day 8
1
Leg Press (45 Degrees)
3 Sets
5-20 Reps
2
Seated Hamstring Curl
3 Sets
8-15 Reps
3
Standing Calf Raise
3 Sets
8-12 Reps
4
Seated Calf Raise
3 Sets
8-20 Reps
5
Hamstring Curl
3 Sets
8-15 Reps
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
4-12 Reps
3-12 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
4-12 Reps
3
Chest Press (Machine)
3 Sets
5-15 Reps
4
Single Arm Iso Row
3 Sets
8-15 Reps
5
Chest Fly (Machine)
3 Sets
8-15 Reps
6
Any Back
3 Sets
8-15 Reps
7
Pullover (Dumbbell)
3 Sets
8-15 Reps
8
Shoulder Press (Machine)
3 Sets
8-12 Reps
9
JM Press
3 Sets
8-15 Reps
10
Bicep Down Machine
3 Sets
8-15 Reps
11
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
12
V-Handle Tricep Pushdown (Cable)
3 Sets
5-12 Reps
13
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
14
Lateral Raise (Machine)
3 Sets
8-15 Reps
Day 2
1
Leg Press (45 Degrees)
3 Sets
5-20 Reps
2
Seated Hamstring Curl
3 Sets
8-15 Reps
3
Standing Calf Raise
3 Sets
8-12 Reps
4
Seated Calf Raise
3 Sets
8-20 Reps
5
Hamstring Curl
3 Sets
8-15 Reps
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
4-12 Reps
3-12 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
4-12 Reps
3
Chest Press (Machine)
3 Sets
5-15 Reps
4
Single Arm Iso Row
3 Sets
8-15 Reps
5
Chest Fly (Machine)
3 Sets
8-15 Reps
6
Any Back
3 Sets
8-15 Reps
7
Pullover (Dumbbell)
3 Sets
8-15 Reps
8
Shoulder Press (Machine)
3 Sets
8-12 Reps
9
JM Press
3 Sets
8-15 Reps
10
Bicep Down Machine
3 Sets
8-15 Reps
11
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
12
V-Handle Tricep Pushdown (Cable)
3 Sets
5-12 Reps
13
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
14
Lateral Raise (Machine)
3 Sets
8-15 Reps
Day 4
1
Leg Press (45 Degrees)
3 Sets
5-20 Reps
2
Seated Hamstring Curl
3 Sets
8-15 Reps
3
Standing Calf Raise
3 Sets
8-12 Reps
4
Seated Calf Raise
3 Sets
8-20 Reps
5
Hamstring Curl
3 Sets
8-15 Reps
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
4-12 Reps
3-12 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
4-12 Reps
3
Chest Press (Machine)
3 Sets
5-15 Reps
4
Single Arm Iso Row
3 Sets
8-15 Reps
5
Chest Fly (Machine)
3 Sets
8-15 Reps
6
Any Back
3 Sets
8-15 Reps
7
Pullover (Dumbbell)
3 Sets
8-15 Reps
8
Shoulder Press (Machine)
3 Sets
8-12 Reps
9
JM Press
3 Sets
8-15 Reps
10
Bicep Down Machine
3 Sets
8-15 Reps
11
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
12
V-Handle Tricep Pushdown (Cable)
3 Sets
5-12 Reps
13
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
14
Lateral Raise (Machine)
3 Sets
8-15 Reps
Day 6
1
Leg Press (45 Degrees)
3 Sets
5-20 Reps
2
Seated Hamstring Curl
3 Sets
8-15 Reps
3
Standing Calf Raise
3 Sets
8-12 Reps
4
Seated Calf Raise
3 Sets
8-20 Reps
5
Hamstring Curl
3 Sets
8-15 Reps
Day 7
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
4-12 Reps
3-12 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
4-12 Reps
3
Chest Press (Machine)
3 Sets
5-15 Reps
4
Single Arm Iso Row
3 Sets
8-15 Reps
5
Chest Fly (Machine)
3 Sets
8-15 Reps
6
Any Back
3 Sets
8-15 Reps
7
Pullover (Dumbbell)
3 Sets
8-15 Reps
8
Shoulder Press (Machine)
3 Sets
8-12 Reps
9
JM Press
3 Sets
8-15 Reps
10
Bicep Down Machine
3 Sets
8-15 Reps
11
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
12
V-Handle Tricep Pushdown (Cable)
3 Sets
5-12 Reps
13
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
14
Lateral Raise (Machine)
3 Sets
8-15 Reps
Day 8
1
Leg Press (45 Degrees)
3 Sets
5-20 Reps
2
Seated Hamstring Curl
3 Sets
8-15 Reps
3
Standing Calf Raise
3 Sets
8-12 Reps
4
Seated Calf Raise
3 Sets
8-20 Reps
5
Hamstring Curl
3 Sets
8-15 Reps
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
4-12 Reps
3-12 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
4-12 Reps
3
Chest Press (Machine)
3 Sets
5-15 Reps
4
Single Arm Iso Row
3 Sets
8-15 Reps
5
Chest Fly (Machine)
3 Sets
8-15 Reps
6
Any Back
3 Sets
8-15 Reps
7
Pullover (Dumbbell)
3 Sets
8-15 Reps
8
Shoulder Press (Machine)
3 Sets
8-12 Reps
9
JM Press
3 Sets
8-15 Reps
10
Bicep Down Machine
3 Sets
8-15 Reps
11
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
12
V-Handle Tricep Pushdown (Cable)
3 Sets
5-12 Reps
13
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
14
Lateral Raise (Machine)
3 Sets
8-15 Reps
Day 2
1
Leg Press (45 Degrees)
3 Sets
5-20 Reps
2
Seated Hamstring Curl
3 Sets
8-15 Reps
3
Standing Calf Raise
3 Sets
8-12 Reps
4
Seated Calf Raise
3 Sets
8-20 Reps
5
Hamstring Curl
3 Sets
8-15 Reps
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
4-12 Reps
3-12 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
4-12 Reps
3
Chest Press (Machine)
3 Sets
5-15 Reps
4
Single Arm Iso Row
3 Sets
8-15 Reps
5
Chest Fly (Machine)
3 Sets
8-15 Reps
6
Any Back
3 Sets
8-15 Reps
7
Pullover (Dumbbell)
3 Sets
8-15 Reps
8
Shoulder Press (Machine)
3 Sets
8-12 Reps
9
JM Press
3 Sets
8-15 Reps
10
Bicep Down Machine
3 Sets
8-15 Reps
11
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
12
V-Handle Tricep Pushdown (Cable)
3 Sets
5-12 Reps
13
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
14
Lateral Raise (Machine)
3 Sets
8-15 Reps
Day 4
1
Leg Press (45 Degrees)
3 Sets
5-20 Reps
2
Seated Hamstring Curl
3 Sets
8-15 Reps
3
Standing Calf Raise
3 Sets
8-12 Reps
4
Seated Calf Raise
3 Sets
8-20 Reps
5
Hamstring Curl
3 Sets
8-15 Reps
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
4-12 Reps
3-12 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
4-12 Reps
3
Chest Press (Machine)
3 Sets
5-15 Reps
4
Single Arm Iso Row
3 Sets
8-15 Reps
5
Chest Fly (Machine)
3 Sets
8-15 Reps
6
Any Back
3 Sets
8-15 Reps
7
Pullover (Dumbbell)
3 Sets
8-15 Reps
8
Shoulder Press (Machine)
3 Sets
8-12 Reps
9
JM Press
3 Sets
8-15 Reps
10
Bicep Down Machine
3 Sets
8-15 Reps
11
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
12
V-Handle Tricep Pushdown (Cable)
3 Sets
5-12 Reps
13
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
14
Lateral Raise (Machine)
3 Sets
8-15 Reps
Day 6
1
Leg Press (45 Degrees)
3 Sets
5-20 Reps
2
Seated Hamstring Curl
3 Sets
8-15 Reps
3
Standing Calf Raise
3 Sets
8-12 Reps
4
Seated Calf Raise
3 Sets
8-20 Reps
5
Hamstring Curl
3 Sets
8-15 Reps
Day 7
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
4-12 Reps
3-12 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
4-12 Reps
3
Chest Press (Machine)
3 Sets
5-15 Reps
4
Single Arm Iso Row
3 Sets
8-15 Reps
5
Chest Fly (Machine)
3 Sets
8-15 Reps
6
Any Back
3 Sets
8-15 Reps
7
Pullover (Dumbbell)
3 Sets
8-15 Reps
8
Shoulder Press (Machine)
3 Sets
8-12 Reps
9
JM Press
3 Sets
8-15 Reps
10
Bicep Down Machine
3 Sets
8-15 Reps
11
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
12
V-Handle Tricep Pushdown (Cable)
3 Sets
5-12 Reps
13
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
14
Lateral Raise (Machine)
3 Sets
8-15 Reps
Day 8
1
Leg Press (45 Degrees)
3 Sets
5-20 Reps
2
Seated Hamstring Curl
3 Sets
8-15 Reps
3
Standing Calf Raise
3 Sets
8-12 Reps
4
Seated Calf Raise
3 Sets
8-20 Reps
5
Hamstring Curl
3 Sets
8-15 Reps
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
4-12 Reps
3-12 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
4-12 Reps
3
Chest Press (Machine)
3 Sets
5-15 Reps
4
Single Arm Iso Row
3 Sets
8-15 Reps
5
Chest Fly (Machine)
3 Sets
8-15 Reps
6
Any Back
3 Sets
8-15 Reps
7
Pullover (Dumbbell)
3 Sets
8-15 Reps
8
Shoulder Press (Machine)
3 Sets
8-12 Reps
9
JM Press
3 Sets
8-15 Reps
10
Bicep Down Machine
3 Sets
8-15 Reps
11
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
12
V-Handle Tricep Pushdown (Cable)
3 Sets
5-12 Reps
13
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
14
Lateral Raise (Machine)
3 Sets
8-15 Reps
Day 2
1
Leg Press (45 Degrees)
3 Sets
5-20 Reps
2
Seated Hamstring Curl
3 Sets
8-15 Reps
3
Standing Calf Raise
3 Sets
8-12 Reps
4
Seated Calf Raise
3 Sets
8-20 Reps
5
Hamstring Curl
3 Sets
8-15 Reps
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
4-12 Reps
3-12 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
4-12 Reps
3
Chest Press (Machine)
3 Sets
5-15 Reps
4
Single Arm Iso Row
3 Sets
8-15 Reps
5
Chest Fly (Machine)
3 Sets
8-15 Reps
6
Any Back
3 Sets
8-15 Reps
7
Pullover (Dumbbell)
3 Sets
8-15 Reps
8
Shoulder Press (Machine)
3 Sets
8-12 Reps
9
JM Press
3 Sets
8-15 Reps
10
Bicep Down Machine
3 Sets
8-15 Reps
11
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
12
V-Handle Tricep Pushdown (Cable)
3 Sets
5-12 Reps
13
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
14
Lateral Raise (Machine)
3 Sets
8-15 Reps
Day 4
1
Leg Press (45 Degrees)
3 Sets
5-20 Reps
2
Seated Hamstring Curl
3 Sets
8-15 Reps
3
Standing Calf Raise
3 Sets
8-12 Reps
4
Seated Calf Raise
3 Sets
8-20 Reps
5
Hamstring Curl
3 Sets
8-15 Reps
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
4-12 Reps
3-12 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
4-12 Reps
3
Chest Press (Machine)
3 Sets
5-15 Reps
4
Single Arm Iso Row
3 Sets
8-15 Reps
5
Chest Fly (Machine)
3 Sets
8-15 Reps
6
Any Back
3 Sets
8-15 Reps
7
Pullover (Dumbbell)
3 Sets
8-15 Reps
8
Shoulder Press (Machine)
3 Sets
8-12 Reps
9
JM Press
3 Sets
8-15 Reps
10
Bicep Down Machine
3 Sets
8-15 Reps
11
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
12
V-Handle Tricep Pushdown (Cable)
3 Sets
5-12 Reps
13
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
14
Lateral Raise (Machine)
3 Sets
8-15 Reps
Day 6
1
Leg Press (45 Degrees)
3 Sets
5-20 Reps
2
Seated Hamstring Curl
3 Sets
8-15 Reps
3
Standing Calf Raise
3 Sets
8-12 Reps
4
Seated Calf Raise
3 Sets
8-20 Reps
5
Hamstring Curl
3 Sets
8-15 Reps
Day 7
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
4-12 Reps
3-12 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
4-12 Reps
3
Chest Press (Machine)
3 Sets
5-15 Reps
4
Single Arm Iso Row
3 Sets
8-15 Reps
5
Chest Fly (Machine)
3 Sets
8-15 Reps
6
Any Back
3 Sets
8-15 Reps
7
Pullover (Dumbbell)
3 Sets
8-15 Reps
8
Shoulder Press (Machine)
3 Sets
8-12 Reps
9
JM Press
3 Sets
8-15 Reps
10
Bicep Down Machine
3 Sets
8-15 Reps
11
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
12
V-Handle Tricep Pushdown (Cable)
3 Sets
5-12 Reps
13
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
14
Lateral Raise (Machine)
3 Sets
8-15 Reps
Day 8
1
Leg Press (45 Degrees)
3 Sets
5-20 Reps
2
Seated Hamstring Curl
3 Sets
8-15 Reps
3
Standing Calf Raise
3 Sets
8-12 Reps
4
Seated Calf Raise
3 Sets
8-20 Reps
5
Hamstring Curl
3 Sets
8-15 Reps
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
4-12 Reps
3-12 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
4-12 Reps
3
Chest Press (Machine)
3 Sets
5-15 Reps
4
Single Arm Iso Row
3 Sets
8-15 Reps
5
Chest Fly (Machine)
3 Sets
8-15 Reps
6
Any Back
3 Sets
8-15 Reps
7
Pullover (Dumbbell)
3 Sets
8-15 Reps
8
Shoulder Press (Machine)
3 Sets
8-12 Reps
9
JM Press
3 Sets
8-15 Reps
10
Bicep Down Machine
3 Sets
8-15 Reps
11
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
12
V-Handle Tricep Pushdown (Cable)
3 Sets
5-12 Reps
13
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
14
Lateral Raise (Machine)
3 Sets
8-15 Reps
Day 2
1
Leg Press (45 Degrees)
3 Sets
5-20 Reps
2
Seated Hamstring Curl
3 Sets
8-15 Reps
3
Standing Calf Raise
3 Sets
8-12 Reps
4
Seated Calf Raise
3 Sets
8-20 Reps
5
Hamstring Curl
3 Sets
8-15 Reps
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
4-12 Reps
3-12 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
4-12 Reps
3
Chest Press (Machine)
3 Sets
5-15 Reps
4
Single Arm Iso Row
3 Sets
8-15 Reps
5
Chest Fly (Machine)
3 Sets
8-15 Reps
6
Any Back
3 Sets
8-15 Reps
7
Pullover (Dumbbell)
3 Sets
8-15 Reps
8
Shoulder Press (Machine)
3 Sets
8-12 Reps
9
JM Press
3 Sets
8-15 Reps
10
Bicep Down Machine
3 Sets
8-15 Reps
11
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
12
V-Handle Tricep Pushdown (Cable)
3 Sets
5-12 Reps
13
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
14
Lateral Raise (Machine)
3 Sets
8-15 Reps
Day 4
1
Leg Press (45 Degrees)
3 Sets
5-20 Reps
2
Seated Hamstring Curl
3 Sets
8-15 Reps
3
Standing Calf Raise
3 Sets
8-12 Reps
4
Seated Calf Raise
3 Sets
8-20 Reps
5
Hamstring Curl
3 Sets
8-15 Reps
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
4-12 Reps
3-12 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
4-12 Reps
3
Chest Press (Machine)
3 Sets
5-15 Reps
4
Single Arm Iso Row
3 Sets
8-15 Reps
5
Chest Fly (Machine)
3 Sets
8-15 Reps
6
Any Back
3 Sets
8-15 Reps
7
Pullover (Dumbbell)
3 Sets
8-15 Reps
8
Shoulder Press (Machine)
3 Sets
8-12 Reps
9
JM Press
3 Sets
8-15 Reps
10
Bicep Down Machine
3 Sets
8-15 Reps
11
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
12
V-Handle Tricep Pushdown (Cable)
3 Sets
5-12 Reps
13
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
14
Lateral Raise (Machine)
3 Sets
8-15 Reps
Day 6
1
Leg Press (45 Degrees)
3 Sets
5-20 Reps
2
Seated Hamstring Curl
3 Sets
8-15 Reps
3
Standing Calf Raise
3 Sets
8-12 Reps
4
Seated Calf Raise
3 Sets
8-20 Reps
5
Hamstring Curl
3 Sets
8-15 Reps
Day 7
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
4-12 Reps
3-12 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
4-12 Reps
3
Chest Press (Machine)
3 Sets
5-15 Reps
4
Single Arm Iso Row
3 Sets
8-15 Reps
5
Chest Fly (Machine)
3 Sets
8-15 Reps
6
Any Back
3 Sets
8-15 Reps
7
Pullover (Dumbbell)
3 Sets
8-15 Reps
8
Shoulder Press (Machine)
3 Sets
8-12 Reps
9
JM Press
3 Sets
8-15 Reps
10
Bicep Down Machine
3 Sets
8-15 Reps
11
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
12
V-Handle Tricep Pushdown (Cable)
3 Sets
5-12 Reps
13
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
14
Lateral Raise (Machine)
3 Sets
8-15 Reps
Day 8
1
Leg Press (45 Degrees)
3 Sets
5-20 Reps
2
Seated Hamstring Curl
3 Sets
8-15 Reps
3
Standing Calf Raise
3 Sets
8-12 Reps
4
Seated Calf Raise
3 Sets
8-20 Reps
5
Hamstring Curl
3 Sets
8-15 Reps
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
4-12 Reps
3-12 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
4-12 Reps
3
Chest Press (Machine)
3 Sets
5-15 Reps
4
Single Arm Iso Row
3 Sets
8-15 Reps
5
Chest Fly (Machine)
3 Sets
8-15 Reps
6
Any Back
3 Sets
8-15 Reps
7
Pullover (Dumbbell)
3 Sets
8-15 Reps
8
Shoulder Press (Machine)
3 Sets
8-12 Reps
9
JM Press
3 Sets
8-15 Reps
10
Bicep Down Machine
3 Sets
8-15 Reps
11
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
12
V-Handle Tricep Pushdown (Cable)
3 Sets
5-12 Reps
13
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
14
Lateral Raise (Machine)
3 Sets
8-15 Reps
Day 2
1
Leg Press (45 Degrees)
3 Sets
5-20 Reps
2
Seated Hamstring Curl
3 Sets
8-15 Reps
3
Standing Calf Raise
3 Sets
8-12 Reps
4
Seated Calf Raise
3 Sets
8-20 Reps
5
Hamstring Curl
3 Sets
8-15 Reps
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
4-12 Reps
3-12 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
4-12 Reps
3
Chest Press (Machine)
3 Sets
5-15 Reps
4
Single Arm Iso Row
3 Sets
8-15 Reps
5
Chest Fly (Machine)
3 Sets
8-15 Reps
6
Any Back
3 Sets
8-15 Reps
7
Pullover (Dumbbell)
3 Sets
8-15 Reps
8
Shoulder Press (Machine)
3 Sets
8-12 Reps
9
JM Press
3 Sets
8-15 Reps
10
Bicep Down Machine
3 Sets
8-15 Reps
11
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
12
V-Handle Tricep Pushdown (Cable)
3 Sets
5-12 Reps
13
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
14
Lateral Raise (Machine)
3 Sets
8-15 Reps
Day 4
1
Leg Press (45 Degrees)
3 Sets
5-20 Reps
2
Seated Hamstring Curl
3 Sets
8-15 Reps
3
Standing Calf Raise
3 Sets
8-12 Reps
4
Seated Calf Raise
3 Sets
8-20 Reps
5
Hamstring Curl
3 Sets
8-15 Reps
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
4-12 Reps
3-12 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
4-12 Reps
3
Chest Press (Machine)
3 Sets
5-15 Reps
4
Single Arm Iso Row
3 Sets
8-15 Reps
5
Chest Fly (Machine)
3 Sets
8-15 Reps
6
Any Back
3 Sets
8-15 Reps
7
Pullover (Dumbbell)
3 Sets
8-15 Reps
8
Shoulder Press (Machine)
3 Sets
8-12 Reps
9
JM Press
3 Sets
8-15 Reps
10
Bicep Down Machine
3 Sets
8-15 Reps
11
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
12
V-Handle Tricep Pushdown (Cable)
3 Sets
5-12 Reps
13
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
14
Lateral Raise (Machine)
3 Sets
8-15 Reps
Day 6
1
Leg Press (45 Degrees)
3 Sets
5-20 Reps
2
Seated Hamstring Curl
3 Sets
8-15 Reps
3
Standing Calf Raise
3 Sets
8-12 Reps
4
Seated Calf Raise
3 Sets
8-20 Reps
5
Hamstring Curl
3 Sets
8-15 Reps
Day 7
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
4-12 Reps
3-12 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
4-12 Reps
3
Chest Press (Machine)
3 Sets
5-15 Reps
4
Single Arm Iso Row
3 Sets
8-15 Reps
5
Chest Fly (Machine)
3 Sets
8-15 Reps
6
Any Back
3 Sets
8-15 Reps
7
Pullover (Dumbbell)
3 Sets
8-15 Reps
8
Shoulder Press (Machine)
3 Sets
8-12 Reps
9
JM Press
3 Sets
8-15 Reps
10
Bicep Down Machine
3 Sets
8-15 Reps
11
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
12
V-Handle Tricep Pushdown (Cable)
3 Sets
5-12 Reps
13
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
14
Lateral Raise (Machine)
3 Sets
8-15 Reps
Day 8
1
Leg Press (45 Degrees)
3 Sets
5-20 Reps
2
Seated Hamstring Curl
3 Sets
8-15 Reps
3
Standing Calf Raise
3 Sets
8-12 Reps
4
Seated Calf Raise
3 Sets
8-20 Reps
5
Hamstring Curl
3 Sets
8-15 Reps
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
4-12 Reps
3-12 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
4-12 Reps
3
Chest Press (Machine)
3 Sets
5-15 Reps
4
Single Arm Iso Row
3 Sets
8-15 Reps
5
Chest Fly (Machine)
3 Sets
8-15 Reps
6
Any Back
3 Sets
8-15 Reps
7
Pullover (Dumbbell)
3 Sets
8-15 Reps
8
Shoulder Press (Machine)
3 Sets
8-12 Reps
9
JM Press
3 Sets
8-15 Reps
10
Bicep Down Machine
3 Sets
8-15 Reps
11
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
12
V-Handle Tricep Pushdown (Cable)
3 Sets
5-12 Reps
13
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
14
Lateral Raise (Machine)
3 Sets
8-15 Reps
Day 2
1
Leg Press (45 Degrees)
3 Sets
5-20 Reps
2
Seated Hamstring Curl
3 Sets
8-15 Reps
3
Standing Calf Raise
3 Sets
8-12 Reps
4
Seated Calf Raise
3 Sets
8-20 Reps
5
Hamstring Curl
3 Sets
8-15 Reps
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
4-12 Reps
3-12 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
4-12 Reps
3
Chest Press (Machine)
3 Sets
5-15 Reps
4
Single Arm Iso Row
3 Sets
8-15 Reps
5
Chest Fly (Machine)
3 Sets
8-15 Reps
6
Any Back
3 Sets
8-15 Reps
7
Pullover (Dumbbell)
3 Sets
8-15 Reps
8
Shoulder Press (Machine)
3 Sets
8-12 Reps
9
JM Press
3 Sets
8-15 Reps
10
Bicep Down Machine
3 Sets
8-15 Reps
11
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
12
V-Handle Tricep Pushdown (Cable)
3 Sets
5-12 Reps
13
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
14
Lateral Raise (Machine)
3 Sets
8-15 Reps
Day 4
1
Leg Press (45 Degrees)
3 Sets
5-20 Reps
2
Seated Hamstring Curl
3 Sets
8-15 Reps
3
Standing Calf Raise
3 Sets
8-12 Reps
4
Seated Calf Raise
3 Sets
8-20 Reps
5
Hamstring Curl
3 Sets
8-15 Reps
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
4-12 Reps
3-12 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
4-12 Reps
3
Chest Press (Machine)
3 Sets
5-15 Reps
4
Single Arm Iso Row
3 Sets
8-15 Reps
5
Chest Fly (Machine)
3 Sets
8-15 Reps
6
Any Back
3 Sets
8-15 Reps
7
Pullover (Dumbbell)
3 Sets
8-15 Reps
8
Shoulder Press (Machine)
3 Sets
8-12 Reps
9
JM Press
3 Sets
8-15 Reps
10
Bicep Down Machine
3 Sets
8-15 Reps
11
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
12
V-Handle Tricep Pushdown (Cable)
3 Sets
5-12 Reps
13
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
14
Lateral Raise (Machine)
3 Sets
8-15 Reps
Day 6
1
Leg Press (45 Degrees)
3 Sets
5-20 Reps
2
Seated Hamstring Curl
3 Sets
8-15 Reps
3
Standing Calf Raise
3 Sets
8-12 Reps
4
Seated Calf Raise
3 Sets
8-20 Reps
5
Hamstring Curl
3 Sets
8-15 Reps
Day 7
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
4-12 Reps
3-12 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
4-12 Reps
3
Chest Press (Machine)
3 Sets
5-15 Reps
4
Single Arm Iso Row
3 Sets
8-15 Reps
5
Chest Fly (Machine)
3 Sets
8-15 Reps
6
Any Back
3 Sets
8-15 Reps
7
Pullover (Dumbbell)
3 Sets
8-15 Reps
8
Shoulder Press (Machine)
3 Sets
8-12 Reps
9
JM Press
3 Sets
8-15 Reps
10
Bicep Down Machine
3 Sets
8-15 Reps
11
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
12
V-Handle Tricep Pushdown (Cable)
3 Sets
5-12 Reps
13
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
14
Lateral Raise (Machine)
3 Sets
8-15 Reps
Day 8
1
Leg Press (45 Degrees)
3 Sets
5-20 Reps
2
Seated Hamstring Curl
3 Sets
8-15 Reps
3
Standing Calf Raise
3 Sets
8-12 Reps
4
Seated Calf Raise
3 Sets
8-20 Reps
5
Hamstring Curl
3 Sets
8-15 Reps
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
4-12 Reps
3-12 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
4-12 Reps
3
Chest Press (Machine)
3 Sets
5-15 Reps
4
Single Arm Iso Row
3 Sets
8-15 Reps
5
Chest Fly (Machine)
3 Sets
8-15 Reps
6
Any Back
3 Sets
8-15 Reps
7
Pullover (Dumbbell)
3 Sets
8-15 Reps
8
Shoulder Press (Machine)
3 Sets
8-12 Reps
9
JM Press
3 Sets
8-15 Reps
10
Bicep Down Machine
3 Sets
8-15 Reps
11
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
12
V-Handle Tricep Pushdown (Cable)
3 Sets
5-12 Reps
13
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
14
Lateral Raise (Machine)
3 Sets
8-15 Reps
Day 2
1
Leg Press (45 Degrees)
3 Sets
5-20 Reps
2
Seated Hamstring Curl
3 Sets
8-15 Reps
3
Standing Calf Raise
3 Sets
8-12 Reps
4
Seated Calf Raise
3 Sets
8-20 Reps
5
Hamstring Curl
3 Sets
8-15 Reps
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
4-12 Reps
3-12 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
4-12 Reps
3
Chest Press (Machine)
3 Sets
5-15 Reps
4
Single Arm Iso Row
3 Sets
8-15 Reps
5
Chest Fly (Machine)
3 Sets
8-15 Reps
6
Any Back
3 Sets
8-15 Reps
7
Pullover (Dumbbell)
3 Sets
8-15 Reps
8
Shoulder Press (Machine)
3 Sets
8-12 Reps
9
JM Press
3 Sets
8-15 Reps
10
Bicep Down Machine
3 Sets
8-15 Reps
11
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
12
V-Handle Tricep Pushdown (Cable)
3 Sets
5-12 Reps
13
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
14
Lateral Raise (Machine)
3 Sets
8-15 Reps
Day 4
1
Leg Press (45 Degrees)
3 Sets
5-20 Reps
2
Seated Hamstring Curl
3 Sets
8-15 Reps
3
Standing Calf Raise
3 Sets
8-12 Reps
4
Seated Calf Raise
3 Sets
8-20 Reps
5
Hamstring Curl
3 Sets
8-15 Reps
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
4-12 Reps
3-12 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
4-12 Reps
3
Chest Press (Machine)
3 Sets
5-15 Reps
4
Single Arm Iso Row
3 Sets
8-15 Reps
5
Chest Fly (Machine)
3 Sets
8-15 Reps
6
Any Back
3 Sets
8-15 Reps
7
Pullover (Dumbbell)
3 Sets
8-15 Reps
8
Shoulder Press (Machine)
3 Sets
8-12 Reps
9
JM Press
3 Sets
8-15 Reps
10
Bicep Down Machine
3 Sets
8-15 Reps
11
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
12
V-Handle Tricep Pushdown (Cable)
3 Sets
5-12 Reps
13
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
14
Lateral Raise (Machine)
3 Sets
8-15 Reps
Day 6
1
Leg Press (45 Degrees)
3 Sets
5-20 Reps
2
Seated Hamstring Curl
3 Sets
8-15 Reps
3
Standing Calf Raise
3 Sets
8-12 Reps
4
Seated Calf Raise
3 Sets
8-20 Reps
5
Hamstring Curl
3 Sets
8-15 Reps
Day 7
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
4-12 Reps
3-12 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
4-12 Reps
3
Chest Press (Machine)
3 Sets
5-15 Reps
4
Single Arm Iso Row
3 Sets
8-15 Reps
5
Chest Fly (Machine)
3 Sets
8-15 Reps
6
Any Back
3 Sets
8-15 Reps
7
Pullover (Dumbbell)
3 Sets
8-15 Reps
8
Shoulder Press (Machine)
3 Sets
8-12 Reps
9
JM Press
3 Sets
8-15 Reps
10
Bicep Down Machine
3 Sets
8-15 Reps
11
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
12
V-Handle Tricep Pushdown (Cable)
3 Sets
5-12 Reps
13
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
14
Lateral Raise (Machine)
3 Sets
8-15 Reps
Day 8
1
Leg Press (45 Degrees)
3 Sets
5-20 Reps
2
Seated Hamstring Curl
3 Sets
8-15 Reps
3
Standing Calf Raise
3 Sets
8-12 Reps
4
Seated Calf Raise
3 Sets
8-20 Reps
5
Hamstring Curl
3 Sets
8-15 Reps
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
4-12 Reps
3-12 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
4-12 Reps
3
Chest Press (Machine)
3 Sets
5-15 Reps
4
Single Arm Iso Row
3 Sets
8-15 Reps
5
Chest Fly (Machine)
3 Sets
8-15 Reps
6
Any Back
3 Sets
8-15 Reps
7
Pullover (Dumbbell)
3 Sets
8-15 Reps
8
Shoulder Press (Machine)
3 Sets
8-12 Reps
9
JM Press
3 Sets
8-15 Reps
10
Bicep Down Machine
3 Sets
8-15 Reps
11
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
12
V-Handle Tricep Pushdown (Cable)
3 Sets
5-12 Reps
13
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
14
Lateral Raise (Machine)
3 Sets
8-15 Reps
Day 2
1
Leg Press (45 Degrees)
3 Sets
5-20 Reps
2
Seated Hamstring Curl
3 Sets
8-15 Reps
3
Standing Calf Raise
3 Sets
8-12 Reps
4
Seated Calf Raise
3 Sets
8-20 Reps
5
Hamstring Curl
3 Sets
8-15 Reps
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
4-12 Reps
3-12 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
4-12 Reps
3
Chest Press (Machine)
3 Sets
5-15 Reps
4
Single Arm Iso Row
3 Sets
8-15 Reps
5
Chest Fly (Machine)
3 Sets
8-15 Reps
6
Any Back
3 Sets
8-15 Reps
7
Pullover (Dumbbell)
3 Sets
8-15 Reps
8
Shoulder Press (Machine)
3 Sets
8-12 Reps
9
JM Press
3 Sets
8-15 Reps
10
Bicep Down Machine
3 Sets
8-15 Reps
11
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
12
V-Handle Tricep Pushdown (Cable)
3 Sets
5-12 Reps
13
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
14
Lateral Raise (Machine)
3 Sets
8-15 Reps
Day 4
1
Leg Press (45 Degrees)
3 Sets
5-20 Reps
2
Seated Hamstring Curl
3 Sets
8-15 Reps
3
Standing Calf Raise
3 Sets
8-12 Reps
4
Seated Calf Raise
3 Sets
8-20 Reps
5
Hamstring Curl
3 Sets
8-15 Reps
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
4-12 Reps
3-12 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
4-12 Reps
3
Chest Press (Machine)
3 Sets
5-15 Reps
4
Single Arm Iso Row
3 Sets
8-15 Reps
5
Chest Fly (Machine)
3 Sets
8-15 Reps
6
Any Back
3 Sets
8-15 Reps
7
Pullover (Dumbbell)
3 Sets
8-15 Reps
8
Shoulder Press (Machine)
3 Sets
8-12 Reps
9
JM Press
3 Sets
8-15 Reps
10
Bicep Down Machine
3 Sets
8-15 Reps
11
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
12
V-Handle Tricep Pushdown (Cable)
3 Sets
5-12 Reps
13
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
14
Lateral Raise (Machine)
3 Sets
8-15 Reps
Day 6
1
Leg Press (45 Degrees)
3 Sets
5-20 Reps
2
Seated Hamstring Curl
3 Sets
8-15 Reps
3
Standing Calf Raise
3 Sets
8-12 Reps
4
Seated Calf Raise
3 Sets
8-20 Reps
5
Hamstring Curl
3 Sets
8-15 Reps
Day 7
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
4-12 Reps
3-12 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
4-12 Reps
3
Chest Press (Machine)
3 Sets
5-15 Reps
4
Single Arm Iso Row
3 Sets
8-15 Reps
5
Chest Fly (Machine)
3 Sets
8-15 Reps
6
Any Back
3 Sets
8-15 Reps
7
Pullover (Dumbbell)
3 Sets
8-15 Reps
8
Shoulder Press (Machine)
3 Sets
8-12 Reps
9
JM Press
3 Sets
8-15 Reps
10
Bicep Down Machine
3 Sets
8-15 Reps
11
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
12
V-Handle Tricep Pushdown (Cable)
3 Sets
5-12 Reps
13
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
14
Lateral Raise (Machine)
3 Sets
8-15 Reps
Day 8
1
Leg Press (45 Degrees)
3 Sets
5-20 Reps
2
Seated Hamstring Curl
3 Sets
8-15 Reps
3
Standing Calf Raise
3 Sets
8-12 Reps
4
Seated Calf Raise
3 Sets
8-20 Reps
5
Hamstring Curl
3 Sets
8-15 Reps
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
4-12 Reps
3-12 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
4-12 Reps
3
Chest Press (Machine)
3 Sets
5-15 Reps
4
Single Arm Iso Row
3 Sets
8-15 Reps
5
Chest Fly (Machine)
3 Sets
8-15 Reps
6
Any Back
3 Sets
8-15 Reps
7
Pullover (Dumbbell)
3 Sets
8-15 Reps
8
Shoulder Press (Machine)
3 Sets
8-12 Reps
9
JM Press
3 Sets
8-15 Reps
10
Bicep Down Machine
3 Sets
8-15 Reps
11
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
12
V-Handle Tricep Pushdown (Cable)
3 Sets
5-12 Reps
13
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
14
Lateral Raise (Machine)
3 Sets
8-15 Reps
Day 2
1
Leg Press (45 Degrees)
3 Sets
5-20 Reps
2
Seated Hamstring Curl
3 Sets
8-15 Reps
3
Standing Calf Raise
3 Sets
8-12 Reps
4
Seated Calf Raise
3 Sets
8-20 Reps
5
Hamstring Curl
3 Sets
8-15 Reps
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
4-12 Reps
3-12 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
4-12 Reps
3
Chest Press (Machine)
3 Sets
5-15 Reps
4
Single Arm Iso Row
3 Sets
8-15 Reps
5
Chest Fly (Machine)
3 Sets
8-15 Reps
6
Any Back
3 Sets
8-15 Reps
7
Pullover (Dumbbell)
3 Sets
8-15 Reps
8
Shoulder Press (Machine)
3 Sets
8-12 Reps
9
JM Press
3 Sets
8-15 Reps
10
Bicep Down Machine
3 Sets
8-15 Reps
11
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
12
V-Handle Tricep Pushdown (Cable)
3 Sets
5-12 Reps
13
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
14
Lateral Raise (Machine)
3 Sets
8-15 Reps
Day 4
1
Leg Press (45 Degrees)
3 Sets
5-20 Reps
2
Seated Hamstring Curl
3 Sets
8-15 Reps
3
Standing Calf Raise
3 Sets
8-12 Reps
4
Seated Calf Raise
3 Sets
8-20 Reps
5
Hamstring Curl
3 Sets
8-15 Reps
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
4-12 Reps
3-12 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
4-12 Reps
3
Chest Press (Machine)
3 Sets
5-15 Reps
4
Single Arm Iso Row
3 Sets
8-15 Reps
5
Chest Fly (Machine)
3 Sets
8-15 Reps
6
Any Back
3 Sets
8-15 Reps
7
Pullover (Dumbbell)
3 Sets
8-15 Reps
8
Shoulder Press (Machine)
3 Sets
8-12 Reps
9
JM Press
3 Sets
8-15 Reps
10
Bicep Down Machine
3 Sets
8-15 Reps
11
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
12
V-Handle Tricep Pushdown (Cable)
3 Sets
5-12 Reps
13
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
14
Lateral Raise (Machine)
3 Sets
8-15 Reps
Day 6
1
Leg Press (45 Degrees)
3 Sets
5-20 Reps
2
Seated Hamstring Curl
3 Sets
8-15 Reps
3
Standing Calf Raise
3 Sets
8-12 Reps
4
Seated Calf Raise
3 Sets
8-20 Reps
5
Hamstring Curl
3 Sets
8-15 Reps
Day 7
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
4-12 Reps
3-12 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
4-12 Reps
3
Chest Press (Machine)
3 Sets
5-15 Reps
4
Single Arm Iso Row
3 Sets
8-15 Reps
5
Chest Fly (Machine)
3 Sets
8-15 Reps
6
Any Back
3 Sets
8-15 Reps
7
Pullover (Dumbbell)
3 Sets
8-15 Reps
8
Shoulder Press (Machine)
3 Sets
8-12 Reps
9
JM Press
3 Sets
8-15 Reps
10
Bicep Down Machine
3 Sets
8-15 Reps
11
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
12
V-Handle Tricep Pushdown (Cable)
3 Sets
5-12 Reps
13
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
14
Lateral Raise (Machine)
3 Sets
8-15 Reps
Day 8
1
Leg Press (45 Degrees)
3 Sets
5-20 Reps
2
Seated Hamstring Curl
3 Sets
8-15 Reps
3
Standing Calf Raise
3 Sets
8-12 Reps
4
Seated Calf Raise
3 Sets
8-20 Reps
5
Hamstring Curl
3 Sets
8-15 Reps
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
4-12 Reps
3-12 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
4-12 Reps
3
Chest Press (Machine)
3 Sets
5-15 Reps
4
Single Arm Iso Row
3 Sets
8-15 Reps
5
Chest Fly (Machine)
3 Sets
8-15 Reps
6
Any Back
3 Sets
8-15 Reps
7
Pullover (Dumbbell)
3 Sets
8-15 Reps
8
Shoulder Press (Machine)
3 Sets
8-12 Reps
9
JM Press
3 Sets
8-15 Reps
10
Bicep Down Machine
3 Sets
8-15 Reps
11
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
12
V-Handle Tricep Pushdown (Cable)
3 Sets
5-12 Reps
13
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
14
Lateral Raise (Machine)
3 Sets
8-15 Reps
Day 2
1
Leg Press (45 Degrees)
3 Sets
5-20 Reps
2
Seated Hamstring Curl
3 Sets
8-15 Reps
3
Standing Calf Raise
3 Sets
8-12 Reps
4
Seated Calf Raise
3 Sets
8-20 Reps
5
Hamstring Curl
3 Sets
8-15 Reps
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
4-12 Reps
3-12 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
4-12 Reps
3
Chest Press (Machine)
3 Sets
5-15 Reps
4
Single Arm Iso Row
3 Sets
8-15 Reps
5
Chest Fly (Machine)
3 Sets
8-15 Reps
6
Any Back
3 Sets
8-15 Reps
7
Pullover (Dumbbell)
3 Sets
8-15 Reps
8
Shoulder Press (Machine)
3 Sets
8-12 Reps
9
JM Press
3 Sets
8-15 Reps
10
Bicep Down Machine
3 Sets
8-15 Reps
11
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
12
V-Handle Tricep Pushdown (Cable)
3 Sets
5-12 Reps
13
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
14
Lateral Raise (Machine)
3 Sets
8-15 Reps
Day 4
1
Leg Press (45 Degrees)
3 Sets
5-20 Reps
2
Seated Hamstring Curl
3 Sets
8-15 Reps
3
Standing Calf Raise
3 Sets
8-12 Reps
4
Seated Calf Raise
3 Sets
8-20 Reps
5
Hamstring Curl
3 Sets
8-15 Reps
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
4-12 Reps
3-12 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
4-12 Reps
3
Chest Press (Machine)
3 Sets
5-15 Reps
4
Single Arm Iso Row
3 Sets
8-15 Reps
5
Chest Fly (Machine)
3 Sets
8-15 Reps
6
Any Back
3 Sets
8-15 Reps
7
Pullover (Dumbbell)
3 Sets
8-15 Reps
8
Shoulder Press (Machine)
3 Sets
8-12 Reps
9
JM Press
3 Sets
8-15 Reps
10
Bicep Down Machine
3 Sets
8-15 Reps
11
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
12
V-Handle Tricep Pushdown (Cable)
3 Sets
5-12 Reps
13
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
14
Lateral Raise (Machine)
3 Sets
8-15 Reps
Day 6
1
Leg Press (45 Degrees)
3 Sets
5-20 Reps
2
Seated Hamstring Curl
3 Sets
8-15 Reps
3
Standing Calf Raise
3 Sets
8-12 Reps
4
Seated Calf Raise
3 Sets
8-20 Reps
5
Hamstring Curl
3 Sets
8-15 Reps
Day 7
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
4-12 Reps
3-12 Reps
2
Lat Pulldown (Neutral Grip)
3 Sets
4-12 Reps
3
Chest Press (Machine)
3 Sets
5-15 Reps
4
Single Arm Iso Row
3 Sets
8-15 Reps
5
Chest Fly (Machine)
3 Sets
8-15 Reps
6
Any Back
3 Sets
8-15 Reps
7
Pullover (Dumbbell)
3 Sets
8-15 Reps
8
Shoulder Press (Machine)
3 Sets
8-12 Reps
9
JM Press
3 Sets
8-15 Reps
10
Bicep Down Machine
3 Sets
8-15 Reps
11
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
12
V-Handle Tricep Pushdown (Cable)
3 Sets
5-12 Reps
13
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
14
Lateral Raise (Machine)
3 Sets
8-15 Reps
Day 8
1
Leg Press (45 Degrees)
3 Sets
5-20 Reps
2
Seated Hamstring Curl
3 Sets
8-15 Reps
3
Standing Calf Raise
3 Sets
8-12 Reps
4
Seated Calf Raise
3 Sets
8-20 Reps
5
Hamstring Curl
3 Sets
8-15 Reps