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Chest back arms leg
by Amir A.
2 athletes joined
Program Description
Daily workout per body parts
Program Overview
Level
Beginner
Goal
Athletics
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Apr 17, 2024 01:18
Last Edited
May 07, 2024 10:19
down_app
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@6.5
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@6.5
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@6.5
4
Pec Fly (Dumbbell)
3 Sets
10 Reps
@6.5
5
Cable Crossover
3 Sets
10 Reps
@6.5
6
Chest Fly (Machine)
3 Sets
10 Reps
@6.5
7
Bicep Curl (Barbell)
3 Sets
10 Reps
@6.5
8
Hammer Curl
3 Sets
10 Reps
@6.5
Day 2
1
Lat Pulldown
3 Sets
10 Reps
@6.5
2
Pendlay Row
3 Sets
10 Reps
@6.5
3
Dumbbell Row
3 Sets
10 Reps
@6.5
4
Pullover (Machine)
3 Sets
10 Reps
@6.5
5
Seated Row (Cable)
3 Sets
10 Reps
@6.5
6
Wide Grip Lat Pulldown
3 Sets
10 Reps
@6.5
7
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@6.5
8
Single Arm Pushdown
3 Sets
10 Reps
@6.5
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@6.5
2
Arnold Press
3 Sets
10 Reps
@6.5
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@6.5
4
Lying Rear Lateral Raise
3 Sets
10 Reps
@6.5
5
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
@6.5
6
Face Pull
3 Sets
10 Reps
@6.5
7
Bicep Curl (Machine)
3 Sets
10 Reps
@6.5
8
Concentration Curl
3 Sets
10 Reps
@6.5
Day 4
1
Bicep Curl (Barbell)
3 Sets
10 Reps
@6.5
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@6.5
3
Hammer Curl
3 Sets
10 Reps
@6.5
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
@6.5
5
Preacher Curl (Dumbbell)
3 Sets
10 Reps
@6.5
6
Bicep Curl (Cable)
3 Sets
10 Reps
@6.5
Day 5
1
Squat (Barbell)
3 Sets
10 Reps
@6.5
2
Leg Extension
3 Sets
10 Reps
@6.5
3
Lying Leg Curl
3 Sets
10 Reps
@6.5
4
Seated Hamstring Curl
3 Sets
10 Reps
@6.5
5
Standing Calf Raise
3 Sets
10 Reps
@6.5
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@6.5
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@6.5
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@6.5
4
Pec Fly (Dumbbell)
3 Sets
10 Reps
@6.5
5
Cable Crossover
3 Sets
10 Reps
@6.5
6
Chest Fly (Machine)
3 Sets
10 Reps
@6.5
7
Bicep Curl (Barbell)
3 Sets
10 Reps
@6.5
8
Hammer Curl
3 Sets
10 Reps
@6.5
Day 2
1
Lat Pulldown
3 Sets
10 Reps
@6.5
2
Pendlay Row
3 Sets
10 Reps
@6.5
3
Dumbbell Row
3 Sets
10 Reps
@6.5
4
Pullover (Machine)
3 Sets
10 Reps
@6.5
5
Seated Row (Cable)
3 Sets
10 Reps
@6.5
6
Wide Grip Lat Pulldown
3 Sets
10 Reps
@6.5
7
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@6.5
8
Single Arm Pushdown
3 Sets
10 Reps
@6.5
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@6.5
2
Arnold Press
3 Sets
10 Reps
@6.5
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@6.5
4
Lying Rear Lateral Raise
3 Sets
10 Reps
@6.5
5
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
@6.5
6
Face Pull
3 Sets
10 Reps
@6.5
7
Bicep Curl (Machine)
3 Sets
10 Reps
@6.5
8
Concentration Curl
3 Sets
10 Reps
@6.5
Day 4
1
Bicep Curl (Barbell)
3 Sets
10 Reps
@6.5
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@6.5
3
Hammer Curl
3 Sets
10 Reps
@6.5
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
@6.5
5
Preacher Curl (Dumbbell)
3 Sets
10 Reps
@6.5
6
Bicep Curl (Cable)
3 Sets
10 Reps
@6.5
Day 5
1
Squat (Barbell)
3 Sets
10 Reps
@6.5
2
Leg Extension
3 Sets
10 Reps
@6.5
3
Lying Leg Curl
3 Sets
10 Reps
@6.5
4
Seated Hamstring Curl
3 Sets
10 Reps
@6.5
5
Standing Calf Raise
3 Sets
10 Reps
@6.5
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@6.5
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@6.5
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@6.5
4
Pec Fly (Dumbbell)
3 Sets
10 Reps
@6.5
5
Cable Crossover
3 Sets
10 Reps
@6.5
6
Chest Fly (Machine)
3 Sets
10 Reps
@6.5
7
Bicep Curl (Barbell)
3 Sets
10 Reps
@6.5
8
Hammer Curl
3 Sets
10 Reps
@6.5
Day 2
1
Lat Pulldown
3 Sets
10 Reps
@6.5
2
Pendlay Row
3 Sets
10 Reps
@6.5
3
Dumbbell Row
3 Sets
10 Reps
@6.5
4
Pullover (Machine)
3 Sets
10 Reps
@6.5
5
Seated Row (Cable)
3 Sets
10 Reps
@6.5
6
Wide Grip Lat Pulldown
3 Sets
10 Reps
@6.5
7
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@6.5
8
Single Arm Pushdown
3 Sets
10 Reps
@6.5
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@6.5
2
Arnold Press
3 Sets
10 Reps
@6.5
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@6.5
4
Lying Rear Lateral Raise
3 Sets
10 Reps
@6.5
5
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
@6.5
6
Face Pull
3 Sets
10 Reps
@6.5
7
Bicep Curl (Machine)
3 Sets
10 Reps
@6.5
8
Concentration Curl
3 Sets
10 Reps
@6.5
Day 4
1
Bicep Curl (Barbell)
3 Sets
10 Reps
@6.5
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@6.5
3
Hammer Curl
3 Sets
10 Reps
@6.5
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
@6.5
5
Preacher Curl (Dumbbell)
3 Sets
10 Reps
@6.5
6
Bicep Curl (Cable)
3 Sets
10 Reps
@6.5
Day 5
1
Squat (Barbell)
3 Sets
10 Reps
@6.5
2
Leg Extension
3 Sets
10 Reps
@6.5
3
Lying Leg Curl
3 Sets
10 Reps
@6.5
4
Seated Hamstring Curl
3 Sets
10 Reps
@6.5
5
Standing Calf Raise
3 Sets
10 Reps
@6.5
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@6.5
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@6.5
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@6.5
4
Pec Fly (Dumbbell)
3 Sets
10 Reps
@6.5
5
Cable Crossover
3 Sets
10 Reps
@6.5
6
Chest Fly (Machine)
3 Sets
10 Reps
@6.5
7
Bicep Curl (Barbell)
3 Sets
10 Reps
@6.5
8
Hammer Curl
3 Sets
10 Reps
@6.5
Day 2
1
Lat Pulldown
3 Sets
10 Reps
@6.5
2
Pendlay Row
3 Sets
10 Reps
@6.5
3
Dumbbell Row
3 Sets
10 Reps
@6.5
4
Pullover (Machine)
3 Sets
10 Reps
@6.5
5
Seated Row (Cable)
3 Sets
10 Reps
@6.5
6
Wide Grip Lat Pulldown
3 Sets
10 Reps
@6.5
7
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@6.5
8
Single Arm Pushdown
3 Sets
10 Reps
@6.5
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@6.5
2
Arnold Press
3 Sets
10 Reps
@6.5
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@6.5
4
Lying Rear Lateral Raise
3 Sets
10 Reps
@6.5
5
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
@6.5
6
Face Pull
3 Sets
10 Reps
@6.5
7
Bicep Curl (Machine)
3 Sets
10 Reps
@6.5
8
Concentration Curl
3 Sets
10 Reps
@6.5
Day 4
1
Bicep Curl (Barbell)
3 Sets
10 Reps
@6.5
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@6.5
3
Hammer Curl
3 Sets
10 Reps
@6.5
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
@6.5
5
Preacher Curl (Dumbbell)
3 Sets
10 Reps
@6.5
6
Bicep Curl (Cable)
3 Sets
10 Reps
@6.5
Day 5
1
Squat (Barbell)
3 Sets
10 Reps
@6.5
2
Leg Extension
3 Sets
10 Reps
@6.5
3
Lying Leg Curl
3 Sets
10 Reps
@6.5
4
Seated Hamstring Curl
3 Sets
10 Reps
@6.5
5
Standing Calf Raise
3 Sets
10 Reps
@6.5
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@6.5
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@6.5
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@6.5
4
Pec Fly (Dumbbell)
3 Sets
10 Reps
@6.5
5
Cable Crossover
3 Sets
10 Reps
@6.5
6
Chest Fly (Machine)
3 Sets
10 Reps
@6.5
7
Bicep Curl (Barbell)
3 Sets
10 Reps
@6.5
8
Hammer Curl
3 Sets
10 Reps
@6.5
Day 2
1
Lat Pulldown
3 Sets
10 Reps
@6.5
2
Pendlay Row
3 Sets
10 Reps
@6.5
3
Dumbbell Row
3 Sets
10 Reps
@6.5
4
Pullover (Machine)
3 Sets
10 Reps
@6.5
5
Seated Row (Cable)
3 Sets
10 Reps
@6.5
6
Wide Grip Lat Pulldown
3 Sets
10 Reps
@6.5
7
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@6.5
8
Single Arm Pushdown
3 Sets
10 Reps
@6.5
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@6.5
2
Arnold Press
3 Sets
10 Reps
@6.5
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@6.5
4
Lying Rear Lateral Raise
3 Sets
10 Reps
@6.5
5
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
@6.5
6
Face Pull
3 Sets
10 Reps
@6.5
7
Bicep Curl (Machine)
3 Sets
10 Reps
@6.5
8
Concentration Curl
3 Sets
10 Reps
@6.5
Day 4
1
Bicep Curl (Barbell)
3 Sets
10 Reps
@6.5
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@6.5
3
Hammer Curl
3 Sets
10 Reps
@6.5
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
@6.5
5
Preacher Curl (Dumbbell)
3 Sets
10 Reps
@6.5
6
Bicep Curl (Cable)
3 Sets
10 Reps
@6.5
Day 5
1
Squat (Barbell)
3 Sets
10 Reps
@6.5
2
Leg Extension
3 Sets
10 Reps
@6.5
3
Lying Leg Curl
3 Sets
10 Reps
@6.5
4
Seated Hamstring Curl
3 Sets
10 Reps
@6.5
5
Standing Calf Raise
3 Sets
10 Reps
@6.5
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@6.5
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@6.5
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@6.5
4
Pec Fly (Dumbbell)
3 Sets
10 Reps
@6.5
5
Cable Crossover
3 Sets
10 Reps
@6.5
6
Chest Fly (Machine)
3 Sets
10 Reps
@6.5
7
Bicep Curl (Barbell)
3 Sets
10 Reps
@6.5
8
Hammer Curl
3 Sets
10 Reps
@6.5
Day 2
1
Lat Pulldown
3 Sets
10 Reps
@6.5
2
Pendlay Row
3 Sets
10 Reps
@6.5
3
Dumbbell Row
3 Sets
10 Reps
@6.5
4
Pullover (Machine)
3 Sets
10 Reps
@6.5
5
Seated Row (Cable)
3 Sets
10 Reps
@6.5
6
Wide Grip Lat Pulldown
3 Sets
10 Reps
@6.5
7
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@6.5
8
Single Arm Pushdown
3 Sets
10 Reps
@6.5
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@6.5
2
Arnold Press
3 Sets
10 Reps
@6.5
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@6.5
4
Lying Rear Lateral Raise
3 Sets
10 Reps
@6.5
5
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
@6.5
6
Face Pull
3 Sets
10 Reps
@6.5
7
Bicep Curl (Machine)
3 Sets
10 Reps
@6.5
8
Concentration Curl
3 Sets
10 Reps
@6.5
Day 4
1
Bicep Curl (Barbell)
3 Sets
10 Reps
@6.5
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@6.5
3
Hammer Curl
3 Sets
10 Reps
@6.5
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
@6.5
5
Preacher Curl (Dumbbell)
3 Sets
10 Reps
@6.5
6
Bicep Curl (Cable)
3 Sets
10 Reps
@6.5
Day 5
1
Squat (Barbell)
3 Sets
10 Reps
@6.5
2
Leg Extension
3 Sets
10 Reps
@6.5
3
Lying Leg Curl
3 Sets
10 Reps
@6.5
4
Seated Hamstring Curl
3 Sets
10 Reps
@6.5
5
Standing Calf Raise
3 Sets
10 Reps
@6.5
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@6.5
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@6.5
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@6.5
4
Pec Fly (Dumbbell)
3 Sets
10 Reps
@6.5
5
Cable Crossover
3 Sets
10 Reps
@6.5
6
Chest Fly (Machine)
3 Sets
10 Reps
@6.5
7
Bicep Curl (Barbell)
3 Sets
10 Reps
@6.5
8
Hammer Curl
3 Sets
10 Reps
@6.5
Day 2
1
Lat Pulldown
3 Sets
10 Reps
@6.5
2
Pendlay Row
3 Sets
10 Reps
@6.5
3
Dumbbell Row
3 Sets
10 Reps
@6.5
4
Pullover (Machine)
3 Sets
10 Reps
@6.5
5
Seated Row (Cable)
3 Sets
10 Reps
@6.5
6
Wide Grip Lat Pulldown
3 Sets
10 Reps
@6.5
7
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@6.5
8
Single Arm Pushdown
3 Sets
10 Reps
@6.5
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@6.5
2
Arnold Press
3 Sets
10 Reps
@6.5
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@6.5
4
Lying Rear Lateral Raise
3 Sets
10 Reps
@6.5
5
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
@6.5
6
Face Pull
3 Sets
10 Reps
@6.5
7
Bicep Curl (Machine)
3 Sets
10 Reps
@6.5
8
Concentration Curl
3 Sets
10 Reps
@6.5
Day 4
1
Bicep Curl (Barbell)
3 Sets
10 Reps
@6.5
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@6.5
3
Hammer Curl
3 Sets
10 Reps
@6.5
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
@6.5
5
Preacher Curl (Dumbbell)
3 Sets
10 Reps
@6.5
6
Bicep Curl (Cable)
3 Sets
10 Reps
@6.5
Day 5
1
Squat (Barbell)
3 Sets
10 Reps
@6.5
2
Leg Extension
3 Sets
10 Reps
@6.5
3
Lying Leg Curl
3 Sets
10 Reps
@6.5
4
Seated Hamstring Curl
3 Sets
10 Reps
@6.5
5
Standing Calf Raise
3 Sets
10 Reps
@6.5
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@6.5
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@6.5
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@6.5
4
Pec Fly (Dumbbell)
3 Sets
10 Reps
@6.5
5
Cable Crossover
3 Sets
10 Reps
@6.5
6
Chest Fly (Machine)
3 Sets
10 Reps
@6.5
7
Bicep Curl (Barbell)
3 Sets
10 Reps
@6.5
8
Hammer Curl
3 Sets
10 Reps
@6.5
Day 2
1
Lat Pulldown
3 Sets
10 Reps
@6.5
2
Pendlay Row
3 Sets
10 Reps
@6.5
3
Dumbbell Row
3 Sets
10 Reps
@6.5
4
Pullover (Machine)
3 Sets
10 Reps
@6.5
5
Seated Row (Cable)
3 Sets
10 Reps
@6.5
6
Wide Grip Lat Pulldown
3 Sets
10 Reps
@6.5
7
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@6.5
8
Single Arm Pushdown
3 Sets
10 Reps
@6.5
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@6.5
2
Arnold Press
3 Sets
10 Reps
@6.5
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@6.5
4
Lying Rear Lateral Raise
3 Sets
10 Reps
@6.5
5
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
@6.5
6
Face Pull
3 Sets
10 Reps
@6.5
7
Bicep Curl (Machine)
3 Sets
10 Reps
@6.5
8
Concentration Curl
3 Sets
10 Reps
@6.5
Day 4
1
Bicep Curl (Barbell)
3 Sets
10 Reps
@6.5
2
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@6.5
3
Hammer Curl
3 Sets
10 Reps
@6.5
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
@6.5
5
Preacher Curl (Dumbbell)
3 Sets
10 Reps
@6.5
6
Bicep Curl (Cable)
3 Sets
10 Reps
@6.5
Day 5
1
Squat (Barbell)
3 Sets
10 Reps
@6.5
2
Leg Extension
3 Sets
10 Reps
@6.5
3
Lying Leg Curl
3 Sets
10 Reps
@6.5
4
Seated Hamstring Curl
3 Sets
10 Reps
@6.5
5
Standing Calf Raise
3 Sets
10 Reps
@6.5