Program Description
Ebbu's program for the next level after the first.
Program Overview
- LevelIntermediate
- GoalAthletics, Bodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedOct 29, 2024 08:02
- Last EditedJun 18, 2025 08:48

Summary
**Sparta 2** is a dynamic 12-week strength training program designed for those looking to build muscle and enhance overall fitness. Committing just three days a week, you'll engage in a variety of exercises, including the Incline Bench Press, Lat Pulldown, and Clean and Press, targeting major muscle groups for balanced development. With a focus on progressive overload and technique, this program is ideal for lifters of all levels ready to push their limits and achieve impressive results. Gear up for a transformative journey that will elevate your strength and conditioning!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
15 reps
-
2
21s (EZ Bar)
3
15 reps
-
3
Bench Press (Barbell)
3
15 reps
-
4
Hammer Bar Curl
3
15 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Decline Bench Press (Barbell)
3
15 reps
-
8
Bicep Curl (Cable)
3
15 reps
-
9
Incline Chest Fly (Dumbbell)
3
15 reps
-
10
Bicep Curl (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
15 reps
-
2
21s (EZ Bar)
3
15 reps
-
3
Bench Press (Barbell)
3
15 reps
-
4
Hammer Bar Curl
3
15 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Decline Bench Press (Barbell)
3
15 reps
-
8
Bicep Curl (Cable)
3
15 reps
-
9
Incline Chest Fly (Dumbbell)
3
15 reps
-
10
Bicep Curl (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
15 reps
-
2
21s (EZ Bar)
3
15 reps
-
3
Bench Press (Barbell)
3
15 reps
-
4
Hammer Bar Curl
3
15 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Decline Bench Press (Barbell)
3
15 reps
-
8
Bicep Curl (Cable)
3
15 reps
-
9
Incline Chest Fly (Dumbbell)
3
15 reps
-
10
Bicep Curl (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
15 reps
-
2
21s (EZ Bar)
3
15 reps
-
3
Bench Press (Barbell)
3
15 reps
-
4
Hammer Bar Curl
3
15 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Decline Bench Press (Barbell)
3
15 reps
-
8
Bicep Curl (Cable)
3
15 reps
-
9
Incline Chest Fly (Dumbbell)
3
15 reps
-
10
Bicep Curl (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
15 reps
-
2
21s (EZ Bar)
3
15 reps
-
3
Bench Press (Barbell)
3
15 reps
-
4
Hammer Bar Curl
3
15 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Decline Bench Press (Barbell)
3
15 reps
-
8
Bicep Curl (Cable)
3
15 reps
-
9
Incline Chest Fly (Dumbbell)
3
15 reps
-
10
Bicep Curl (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
15 reps
-
2
21s (EZ Bar)
3
15 reps
-
3
Bench Press (Barbell)
3
15 reps
-
4
Hammer Bar Curl
3
15 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Decline Bench Press (Barbell)
3
15 reps
-
8
Bicep Curl (Cable)
3
15 reps
-
9
Incline Chest Fly (Dumbbell)
3
15 reps
-
10
Bicep Curl (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
15 reps
-
2
21s (EZ Bar)
3
15 reps
-
3
Bench Press (Barbell)
3
15 reps
-
4
Hammer Bar Curl
3
15 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Decline Bench Press (Barbell)
3
15 reps
-
8
Bicep Curl (Cable)
3
15 reps
-
9
Incline Chest Fly (Dumbbell)
3
15 reps
-
10
Bicep Curl (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
15 reps
-
2
21s (EZ Bar)
3
15 reps
-
3
Bench Press (Barbell)
3
15 reps
-
4
Hammer Bar Curl
3
15 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Decline Bench Press (Barbell)
3
15 reps
-
8
Bicep Curl (Cable)
3
15 reps
-
9
Incline Chest Fly (Dumbbell)
3
15 reps
-
10
Bicep Curl (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
15 reps
-
2
21s (EZ Bar)
3
15 reps
-
3
Bench Press (Barbell)
3
15 reps
-
4
Hammer Bar Curl
3
15 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Decline Bench Press (Barbell)
3
15 reps
-
8
Bicep Curl (Cable)
3
15 reps
-
9
Incline Chest Fly (Dumbbell)
3
15 reps
-
10
Bicep Curl (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
15 reps
-
2
21s (EZ Bar)
3
15 reps
-
3
Bench Press (Barbell)
3
15 reps
-
4
Hammer Bar Curl
3
15 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Decline Bench Press (Barbell)
3
15 reps
-
8
Bicep Curl (Cable)
3
15 reps
-
9
Incline Chest Fly (Dumbbell)
3
15 reps
-
10
Bicep Curl (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
15 reps
-
2
21s (EZ Bar)
3
15 reps
-
3
Bench Press (Barbell)
3
15 reps
-
4
Hammer Bar Curl
3
15 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Decline Bench Press (Barbell)
3
15 reps
-
8
Bicep Curl (Cable)
3
15 reps
-
9
Incline Chest Fly (Dumbbell)
3
15 reps
-
10
Bicep Curl (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
15 reps
-
2
21s (EZ Bar)
3
15 reps
-
3
Bench Press (Barbell)
3
15 reps
-
4
Hammer Bar Curl
3
15 reps
-
5
Chest Fly (Cable)
3
15 reps
-
6
Bicep Curl (Cable)
3
15 reps
-
7
Decline Bench Press (Barbell)
3
15 reps
-
8
Bicep Curl (Cable)
3
15 reps
-
9
Incline Chest Fly (Dumbbell)
3
15 reps
-
10
Bicep Curl (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Clean and Press
3
15 reps
-
3
Seated Row (Cable)
3
15 reps
-
4
Lying Rear Lateral Raise
3
15 reps
-
5
Bent Over Row (Dumbbell)
3
15 reps
-
6
Arnold Press
3
15 reps
-
7
Lat Pulldown (Close Grip)
3
15 reps
-
8
Face Pull
3
15 reps
-
9
Deadlift (Dumbbell)
3
15 reps
-
10
Tricep Pushdown (Cable)
3
15 reps
-
11
Pull-Up (Assisted)
3
15 reps
-
12
Tricep Extension (Barbell)
3
15 reps
-
13
Hyperextension
3
15 reps
-
14
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Clean and Press
3
15 reps
-
3
Seated Row (Cable)
3
15 reps
-
4
Lying Rear Lateral Raise
3
15 reps
-
5
Bent Over Row (Dumbbell)
3
15 reps
-
6
Arnold Press
3
15 reps
-
7
Lat Pulldown (Close Grip)
3
15 reps
-
8
Face Pull
3
15 reps
-
9
Deadlift (Dumbbell)
3
15 reps
-
10
Tricep Pushdown (Cable)
3
15 reps
-
11
Pull-Up (Assisted)
3
15 reps
-
12
Tricep Extension (Barbell)
3
15 reps
-
13
Hyperextension
3
15 reps
-
14
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Clean and Press
3
15 reps
-
3
Seated Row (Cable)
3
15 reps
-
4
Lying Rear Lateral Raise
3
15 reps
-
5
Bent Over Row (Dumbbell)
3
15 reps
-
6
Arnold Press
3
15 reps
-
7
Lat Pulldown (Close Grip)
3
15 reps
-
8
Face Pull
3
15 reps
-
9
Deadlift (Dumbbell)
3
15 reps
-
10
Tricep Pushdown (Cable)
3
15 reps
-
11
Pull-Up (Assisted)
3
15 reps
-
12
Tricep Extension (Barbell)
3
15 reps
-
13
Hyperextension
3
15 reps
-
14
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Clean and Press
3
15 reps
-
3
Seated Row (Cable)
3
15 reps
-
4
Lying Rear Lateral Raise
3
15 reps
-
5
Bent Over Row (Dumbbell)
3
15 reps
-
6
Arnold Press
3
15 reps
-
7
Lat Pulldown (Close Grip)
3
15 reps
-
8
Face Pull
3
15 reps
-
9
Deadlift (Dumbbell)
3
15 reps
-
10
Tricep Pushdown (Cable)
3
15 reps
-
11
Pull-Up (Assisted)
3
15 reps
-
12
Tricep Extension (Barbell)
3
15 reps
-
13
Hyperextension
3
15 reps
-
14
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Clean and Press
3
15 reps
-
3
Seated Row (Cable)
3
15 reps
-
4
Lying Rear Lateral Raise
3
15 reps
-
5
Bent Over Row (Dumbbell)
3
15 reps
-
6
Arnold Press
3
15 reps
-
7
Lat Pulldown (Close Grip)
3
15 reps
-
8
Face Pull
3
15 reps
-
9
Deadlift (Dumbbell)
3
15 reps
-
10
Tricep Pushdown (Cable)
3
15 reps
-
11
Pull-Up (Assisted)
3
15 reps
-
12
Tricep Extension (Barbell)
3
15 reps
-
13
Hyperextension
3
15 reps
-
14
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Clean and Press
3
15 reps
-
3
Seated Row (Cable)
3
15 reps
-
4
Lying Rear Lateral Raise
3
15 reps
-
5
Bent Over Row (Dumbbell)
3
15 reps
-
6
Arnold Press
3
15 reps
-
7
Lat Pulldown (Close Grip)
3
15 reps
-
8
Face Pull
3
15 reps
-
9
Deadlift (Dumbbell)
3
15 reps
-
10
Tricep Pushdown (Cable)
3
15 reps
-
11
Pull-Up (Assisted)
3
15 reps
-
12
Tricep Extension (Barbell)
3
15 reps
-
13
Hyperextension
3
15 reps
-
14
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Clean and Press
3
15 reps
-
3
Seated Row (Cable)
3
15 reps
-
4
Lying Rear Lateral Raise
3
15 reps
-
5
Bent Over Row (Dumbbell)
3
15 reps
-
6
Arnold Press
3
15 reps
-
7
Lat Pulldown (Close Grip)
3
15 reps
-
8
Face Pull
3
15 reps
-
9
Deadlift (Dumbbell)
3
15 reps
-
10
Tricep Pushdown (Cable)
3
15 reps
-
11
Pull-Up (Assisted)
3
15 reps
-
12
Tricep Extension (Barbell)
3
15 reps
-
13
Hyperextension
3
15 reps
-
14
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Clean and Press
3
15 reps
-
3
Seated Row (Cable)
3
15 reps
-
4
Lying Rear Lateral Raise
3
15 reps
-
5
Bent Over Row (Dumbbell)
3
15 reps
-
6
Arnold Press
3
15 reps
-
7
Lat Pulldown (Close Grip)
3
15 reps
-
8
Face Pull
3
15 reps
-
9
Deadlift (Dumbbell)
3
15 reps
-
10
Tricep Pushdown (Cable)
3
15 reps
-
11
Pull-Up (Assisted)
3
15 reps
-
12
Tricep Extension (Barbell)
3
15 reps
-
13
Hyperextension
3
15 reps
-
14
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Clean and Press
3
15 reps
-
3
Seated Row (Cable)
3
15 reps
-
4
Lying Rear Lateral Raise
3
15 reps
-
5
Bent Over Row (Dumbbell)
3
15 reps
-
6
Arnold Press
3
15 reps
-
7
Lat Pulldown (Close Grip)
3
15 reps
-
8
Face Pull
3
15 reps
-
9
Deadlift (Dumbbell)
3
15 reps
-
10
Tricep Pushdown (Cable)
3
15 reps
-
11
Pull-Up (Assisted)
3
15 reps
-
12
Tricep Extension (Barbell)
3
15 reps
-
13
Hyperextension
3
15 reps
-
14
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Clean and Press
3
15 reps
-
3
Seated Row (Cable)
3
15 reps
-
4
Lying Rear Lateral Raise
3
15 reps
-
5
Bent Over Row (Dumbbell)
3
15 reps
-
6
Arnold Press
3
15 reps
-
7
Lat Pulldown (Close Grip)
3
15 reps
-
8
Face Pull
3
15 reps
-
9
Deadlift (Dumbbell)
3
15 reps
-
10
Tricep Pushdown (Cable)
3
15 reps
-
11
Pull-Up (Assisted)
3
15 reps
-
12
Tricep Extension (Barbell)
3
15 reps
-
13
Hyperextension
3
15 reps
-
14
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Clean and Press
3
15 reps
-
3
Seated Row (Cable)
3
15 reps
-
4
Lying Rear Lateral Raise
3
15 reps
-
5
Bent Over Row (Dumbbell)
3
15 reps
-
6
Arnold Press
3
15 reps
-
7
Lat Pulldown (Close Grip)
3
15 reps
-
8
Face Pull
3
15 reps
-
9
Deadlift (Dumbbell)
3
15 reps
-
10
Tricep Pushdown (Cable)
3
15 reps
-
11
Pull-Up (Assisted)
3
15 reps
-
12
Tricep Extension (Barbell)
3
15 reps
-
13
Hyperextension
3
15 reps
-
14
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
-
2
Clean and Press
3
15 reps
-
3
Seated Row (Cable)
3
15 reps
-
4
Lying Rear Lateral Raise
3
15 reps
-
5
Bent Over Row (Dumbbell)
3
15 reps
-
6
Arnold Press
3
15 reps
-
7
Lat Pulldown (Close Grip)
3
15 reps
-
8
Face Pull
3
15 reps
-
9
Deadlift (Dumbbell)
3
15 reps
-
10
Tricep Pushdown (Cable)
3
15 reps
-
11
Pull-Up (Assisted)
3
15 reps
-
12
Tricep Extension (Barbell)
3
15 reps
-
13
Hyperextension
3
15 reps
-
14
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Goblet Squat
3
15 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Squat (Smith Machine)
3
15 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Leg Press (45 Degrees)
3
15 reps
-
7
Hack Squat
3
15 reps
-
8
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Goblet Squat
3
15 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Squat (Smith Machine)
3
15 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Leg Press (45 Degrees)
3
15 reps
-
7
Hack Squat
3
15 reps
-
8
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Goblet Squat
3
15 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Squat (Smith Machine)
3
15 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Leg Press (45 Degrees)
3
15 reps
-
7
Hack Squat
3
15 reps
-
8
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Goblet Squat
3
15 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Squat (Smith Machine)
3
15 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Leg Press (45 Degrees)
3
15 reps
-
7
Hack Squat
3
15 reps
-
8
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Goblet Squat
3
15 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Squat (Smith Machine)
3
15 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Leg Press (45 Degrees)
3
15 reps
-
7
Hack Squat
3
15 reps
-
8
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Goblet Squat
3
15 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Squat (Smith Machine)
3
15 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Leg Press (45 Degrees)
3
15 reps
-
7
Hack Squat
3
15 reps
-
8
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Goblet Squat
3
15 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Squat (Smith Machine)
3
15 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Leg Press (45 Degrees)
3
15 reps
-
7
Hack Squat
3
15 reps
-
8
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Goblet Squat
3
15 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Squat (Smith Machine)
3
15 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Leg Press (45 Degrees)
3
15 reps
-
7
Hack Squat
3
15 reps
-
8
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Goblet Squat
3
15 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Squat (Smith Machine)
3
15 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Leg Press (45 Degrees)
3
15 reps
-
7
Hack Squat
3
15 reps
-
8
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Goblet Squat
3
15 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Squat (Smith Machine)
3
15 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Leg Press (45 Degrees)
3
15 reps
-
7
Hack Squat
3
15 reps
-
8
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Goblet Squat
3
15 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Squat (Smith Machine)
3
15 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Leg Press (45 Degrees)
3
15 reps
-
7
Hack Squat
3
15 reps
-
8
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
-
2
Goblet Squat
3
15 reps
-
3
Leg Press (45 Degrees)
3
15 reps
-
4
Squat (Smith Machine)
3
15 reps
-
5
Lying Leg Curl
3
15 reps
-
6
Leg Press (45 Degrees)
3
15 reps
-
7
Hack Squat
3
15 reps
-
8
Standing Calf Raise
3
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)3 Sets
15 Reps
-
2
21s (EZ Bar)3 Sets
15 Reps
-
3
Bench Press (Barbell)3 Sets
15 Reps
-
4
Hammer Bar Curl3 Sets
15 Reps
-
5
Chest Fly (Cable)3 Sets
15 Reps
-
6
Bicep Curl (Cable)3 Sets
15 Reps
-
7
Decline Bench Press (Barbell)3 Sets
15 Reps
-
8
Bicep Curl (Cable)3 Sets
15 Reps
-
9
Incline Chest Fly (Dumbbell)3 Sets
15 Reps
-
10
Bicep Curl (Cable)3 Sets
15 Reps
-
Day 2
1
Lat Pulldown3 Sets
15 Reps
-
2
Clean and Press3 Sets
15 Reps
-
3
Seated Row (Cable)3 Sets
15 Reps
-
4
Lying Rear Lateral Raise3 Sets
15 Reps
-
5
Bent Over Row (Dumbbell)3 Sets
15 Reps
-
6
Arnold Press3 Sets
15 Reps
-
7
Lat Pulldown (Close Grip)3 Sets
15 Reps
-
8
Face Pull3 Sets
15 Reps
-
9
Deadlift (Dumbbell)3 Sets
15 Reps
-
10
Tricep Pushdown (Cable)3 Sets
15 Reps
-
11
Pull-Up (Assisted)3 Sets
15 Reps
-
12
Tricep Extension (Barbell)3 Sets
15 Reps
-
13
Hyperextension3 Sets
15 Reps
-
14
Tricep Rope Push Down (Cable)3 Sets
15 Reps
-
Day 3
1
Leg Extension3 Sets
15 Reps
-
2
Goblet Squat3 Sets
15 Reps
-
3
Leg Press (45 Degrees)3 Sets
15 Reps
-
4
Squat (Smith Machine)3 Sets
15 Reps
-
5
Lying Leg Curl3 Sets
15 Reps
-
6
Leg Press (45 Degrees)3 Sets
15 Reps
-
7
Hack Squat3 Sets
15 Reps
-
8
Standing Calf Raise3 Sets
15 Reps
-