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Coop and Aziz workout plan
by
4 athletes joined
Program Description
To keep better track of workouts and weights
Program Overview
Level
Beginner
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Feb 01, 2024 06:56
Last Edited
May 07, 2024 10:22
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Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)
1 Set
1 Set
1 Set
10-15 Reps
6-10 Reps
6-10 Reps
@6
@9.5
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
3
Chest Fly (Machine)
3 Sets
6-10 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
6
Skull Crusher
3 Sets
8-12 Reps
@10
Day 2
1
High Row
1 Set
2 Sets
8-12 Reps
6-10 Reps
@6
@10
2
Pull-Up (Assisted)
2 Sets
6-10 Reps
@10
3
Single Arm Iso Row
2 Sets
6-10 Reps
@10
4
Shrug (Dumbbell)
3 Sets
8-12 Reps
@10
5
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
6
Hammer Curl
2 Sets
8-12 Reps
@10
7
Preacher Curl (Barbell)
2 Sets
6-10 Reps
@10
8
Reverse Wrist Curl (Dumbbell)
3 Sets
8-15 Reps
@10
9
Reverse Wrist Curl (Barbell)
3 Sets
8-15 Reps
@10
Day 3
1
Squat (Barbell)
4 Sets
8-15 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@9
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Hamstring Curl
3 Sets
8-12 Reps
@10
5
Standing Calf Raise
3 Sets
10-15 Reps
@10
6
Hip Abductor (Machine)
3 Sets
8-12 Reps
@8
7
Hip Adductor (Machine)
3 Sets
8-12 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
6-10 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
6-10 Reps
@10
3
Chest Fly (Machine)
3 Sets
8-12 Reps
@10
4
T-Bar Row
2 Sets
8-12 Reps
@10
5
High Row
2 Sets
8-12 Reps
@10
6
Pull-Up (Assisted)
2 Sets
8-10 Reps
@10
Day 5
1
Bicep Curl (Cable)
2 Sets
8-12 Reps
@10
2
Hammer Curl
3 Sets
8-12 Reps
@10
3
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
4
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
5
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
6
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
7
Reverse Pec Deck
3 Sets
8-12 Reps
@10
Day 6
1
Squat (Barbell)
4 Sets
8-15 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@10
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Hamstring Curl
3 Sets
8-12 Reps
@10
5
Standing Calf Raise
3 Sets
8-15 Reps
@10
6
Hip Abductor (Machine)
3 Sets
8-12 Reps
@10
7
Hip Adductor (Machine)
3 Sets
8-12 Reps
@10
Day 1
1
Chest Press (Machine)
1 Set
1 Set
1 Set
10-15 Reps
6-10 Reps
6-10 Reps
@6
@9.5
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
3
Chest Fly (Machine)
3 Sets
6-10 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
6
Skull Crusher
3 Sets
8-12 Reps
@10
Day 2
1
High Row
1 Set
2 Sets
8-12 Reps
6-10 Reps
@6
@10
2
Pull-Up (Assisted)
2 Sets
6-10 Reps
@10
3
Single Arm Iso Row
2 Sets
6-10 Reps
@10
4
Shrug (Dumbbell)
3 Sets
8-12 Reps
@10
5
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
6
Hammer Curl
2 Sets
8-12 Reps
@10
7
Preacher Curl (Barbell)
2 Sets
6-10 Reps
@10
8
Reverse Wrist Curl (Dumbbell)
3 Sets
8-15 Reps
@10
9
Reverse Wrist Curl (Barbell)
3 Sets
8-15 Reps
@10
Day 3
1
Squat (Barbell)
4 Sets
8-15 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@9
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Hamstring Curl
3 Sets
8-12 Reps
@10
5
Standing Calf Raise
3 Sets
10-15 Reps
@10
6
Hip Abductor (Machine)
3 Sets
8-12 Reps
@8
7
Hip Adductor (Machine)
3 Sets
8-12 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
6-10 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
6-10 Reps
@10
3
Chest Fly (Machine)
3 Sets
8-12 Reps
@10
4
T-Bar Row
2 Sets
8-12 Reps
@10
5
High Row
2 Sets
8-12 Reps
@10
6
Pull-Up (Assisted)
2 Sets
8-10 Reps
@10
Day 5
1
Bicep Curl (Cable)
2 Sets
8-12 Reps
@10
2
Hammer Curl
3 Sets
8-12 Reps
@10
3
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
4
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
5
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
6
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
7
Reverse Pec Deck
3 Sets
8-12 Reps
@10
Day 6
1
Squat (Barbell)
4 Sets
8-15 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@10
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Hamstring Curl
3 Sets
8-12 Reps
@10
5
Standing Calf Raise
3 Sets
8-15 Reps
@10
6
Hip Abductor (Machine)
3 Sets
8-12 Reps
@10
7
Hip Adductor (Machine)
3 Sets
8-12 Reps
@10
Day 1
1
Chest Press (Machine)
1 Set
1 Set
1 Set
10-15 Reps
6-10 Reps
6-10 Reps
@6
@9.5
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
3
Chest Fly (Machine)
3 Sets
6-10 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
6
Skull Crusher
3 Sets
8-12 Reps
@10
Day 2
1
High Row
1 Set
2 Sets
8-12 Reps
6-10 Reps
@6
@10
2
Pull-Up (Assisted)
2 Sets
6-10 Reps
@10
3
Single Arm Iso Row
2 Sets
6-10 Reps
@10
4
Shrug (Dumbbell)
3 Sets
8-12 Reps
@10
5
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
6
Hammer Curl
2 Sets
8-12 Reps
@10
7
Preacher Curl (Barbell)
2 Sets
6-10 Reps
@10
8
Reverse Wrist Curl (Dumbbell)
3 Sets
8-15 Reps
@10
9
Reverse Wrist Curl (Barbell)
3 Sets
8-15 Reps
@10
Day 3
1
Squat (Barbell)
4 Sets
8-15 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@9
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Hamstring Curl
3 Sets
8-12 Reps
@10
5
Standing Calf Raise
3 Sets
10-15 Reps
@10
6
Hip Abductor (Machine)
3 Sets
8-12 Reps
@8
7
Hip Adductor (Machine)
3 Sets
8-12 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
6-10 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
6-10 Reps
@10
3
Chest Fly (Machine)
3 Sets
8-12 Reps
@10
4
T-Bar Row
2 Sets
8-12 Reps
@10
5
High Row
2 Sets
8-12 Reps
@10
6
Pull-Up (Assisted)
2 Sets
8-10 Reps
@10
Day 5
1
Bicep Curl (Cable)
2 Sets
8-12 Reps
@10
2
Hammer Curl
3 Sets
8-12 Reps
@10
3
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
4
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
5
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
6
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
7
Reverse Pec Deck
3 Sets
8-12 Reps
@10
Day 6
1
Squat (Barbell)
4 Sets
8-15 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@10
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Hamstring Curl
3 Sets
8-12 Reps
@10
5
Standing Calf Raise
3 Sets
8-15 Reps
@10
6
Hip Abductor (Machine)
3 Sets
8-12 Reps
@10
7
Hip Adductor (Machine)
3 Sets
8-12 Reps
@10
Day 1
1
Chest Press (Machine)
1 Set
1 Set
1 Set
10-15 Reps
6-10 Reps
6-10 Reps
@6
@9.5
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
3
Chest Fly (Machine)
3 Sets
6-10 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
6
Skull Crusher
3 Sets
8-12 Reps
@10
Day 2
1
High Row
1 Set
2 Sets
8-12 Reps
6-10 Reps
@6
@10
2
Pull-Up (Assisted)
2 Sets
6-10 Reps
@10
3
Single Arm Iso Row
2 Sets
6-10 Reps
@10
4
Shrug (Dumbbell)
3 Sets
8-12 Reps
@10
5
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
6
Hammer Curl
2 Sets
8-12 Reps
@10
7
Preacher Curl (Barbell)
2 Sets
6-10 Reps
@10
8
Reverse Wrist Curl (Dumbbell)
3 Sets
8-15 Reps
@10
9
Reverse Wrist Curl (Barbell)
3 Sets
8-15 Reps
@10
Day 3
1
Squat (Barbell)
4 Sets
8-15 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@9
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Hamstring Curl
3 Sets
8-12 Reps
@10
5
Standing Calf Raise
3 Sets
10-15 Reps
@10
6
Hip Abductor (Machine)
3 Sets
8-12 Reps
@8
7
Hip Adductor (Machine)
3 Sets
8-12 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
6-10 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
6-10 Reps
@10
3
Chest Fly (Machine)
3 Sets
8-12 Reps
@10
4
T-Bar Row
2 Sets
8-12 Reps
@10
5
High Row
2 Sets
8-12 Reps
@10
6
Pull-Up (Assisted)
2 Sets
8-10 Reps
@10
Day 5
1
Bicep Curl (Cable)
2 Sets
8-12 Reps
@10
2
Hammer Curl
3 Sets
8-12 Reps
@10
3
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
4
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
5
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
6
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
7
Reverse Pec Deck
3 Sets
8-12 Reps
@10
Day 6
1
Squat (Barbell)
4 Sets
8-15 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@10
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Hamstring Curl
3 Sets
8-12 Reps
@10
5
Standing Calf Raise
3 Sets
8-15 Reps
@10
6
Hip Abductor (Machine)
3 Sets
8-12 Reps
@10
7
Hip Adductor (Machine)
3 Sets
8-12 Reps
@10
Day 1
1
Chest Press (Machine)
1 Set
1 Set
1 Set
10-15 Reps
6-10 Reps
6-10 Reps
@6
@9.5
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
3
Chest Fly (Machine)
3 Sets
6-10 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
6
Skull Crusher
3 Sets
8-12 Reps
@10
Day 2
1
High Row
1 Set
2 Sets
8-12 Reps
6-10 Reps
@6
@10
2
Pull-Up (Assisted)
2 Sets
6-10 Reps
@10
3
Single Arm Iso Row
2 Sets
6-10 Reps
@10
4
Shrug (Dumbbell)
3 Sets
8-12 Reps
@10
5
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
6
Hammer Curl
2 Sets
8-12 Reps
@10
7
Preacher Curl (Barbell)
2 Sets
6-10 Reps
@10
8
Reverse Wrist Curl (Dumbbell)
3 Sets
8-15 Reps
@10
9
Reverse Wrist Curl (Barbell)
3 Sets
8-15 Reps
@10
Day 3
1
Squat (Barbell)
4 Sets
8-15 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@9
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Hamstring Curl
3 Sets
8-12 Reps
@10
5
Standing Calf Raise
3 Sets
10-15 Reps
@10
6
Hip Abductor (Machine)
3 Sets
8-12 Reps
@8
7
Hip Adductor (Machine)
3 Sets
8-12 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
6-10 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
6-10 Reps
@10
3
Chest Fly (Machine)
3 Sets
8-12 Reps
@10
4
T-Bar Row
2 Sets
8-12 Reps
@10
5
High Row
2 Sets
8-12 Reps
@10
6
Pull-Up (Assisted)
2 Sets
8-10 Reps
@10
Day 5
1
Bicep Curl (Cable)
2 Sets
8-12 Reps
@10
2
Hammer Curl
3 Sets
8-12 Reps
@10
3
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
4
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
5
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
6
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
7
Reverse Pec Deck
3 Sets
8-12 Reps
@10
Day 6
1
Squat (Barbell)
4 Sets
8-15 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@10
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Hamstring Curl
3 Sets
8-12 Reps
@10
5
Standing Calf Raise
3 Sets
8-15 Reps
@10
6
Hip Abductor (Machine)
3 Sets
8-12 Reps
@10
7
Hip Adductor (Machine)
3 Sets
8-12 Reps
@10
Day 1
1
Chest Press (Machine)
1 Set
1 Set
1 Set
10-15 Reps
6-10 Reps
6-10 Reps
@6
@9.5
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
3
Chest Fly (Machine)
3 Sets
6-10 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
6
Skull Crusher
3 Sets
8-12 Reps
@10
Day 2
1
High Row
1 Set
2 Sets
8-12 Reps
6-10 Reps
@6
@10
2
Pull-Up (Assisted)
2 Sets
6-10 Reps
@10
3
Single Arm Iso Row
2 Sets
6-10 Reps
@10
4
Shrug (Dumbbell)
3 Sets
8-12 Reps
@10
5
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
6
Hammer Curl
2 Sets
8-12 Reps
@10
7
Preacher Curl (Barbell)
2 Sets
6-10 Reps
@10
8
Reverse Wrist Curl (Dumbbell)
3 Sets
8-15 Reps
@10
9
Reverse Wrist Curl (Barbell)
3 Sets
8-15 Reps
@10
Day 3
1
Squat (Barbell)
4 Sets
8-15 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@9
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Hamstring Curl
3 Sets
8-12 Reps
@10
5
Standing Calf Raise
3 Sets
10-15 Reps
@10
6
Hip Abductor (Machine)
3 Sets
8-12 Reps
@8
7
Hip Adductor (Machine)
3 Sets
8-12 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
6-10 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
6-10 Reps
@10
3
Chest Fly (Machine)
3 Sets
8-12 Reps
@10
4
T-Bar Row
2 Sets
8-12 Reps
@10
5
High Row
2 Sets
8-12 Reps
@10
6
Pull-Up (Assisted)
2 Sets
8-10 Reps
@10
Day 5
1
Bicep Curl (Cable)
2 Sets
8-12 Reps
@10
2
Hammer Curl
3 Sets
8-12 Reps
@10
3
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
4
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
5
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
6
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
7
Reverse Pec Deck
3 Sets
8-12 Reps
@10
Day 6
1
Squat (Barbell)
4 Sets
8-15 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@10
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Hamstring Curl
3 Sets
8-12 Reps
@10
5
Standing Calf Raise
3 Sets
8-15 Reps
@10
6
Hip Abductor (Machine)
3 Sets
8-12 Reps
@10
7
Hip Adductor (Machine)
3 Sets
8-12 Reps
@10
Day 1
1
Chest Press (Machine)
1 Set
1 Set
1 Set
10-15 Reps
6-10 Reps
6-10 Reps
@6
@9.5
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
3
Chest Fly (Machine)
3 Sets
6-10 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
6
Skull Crusher
3 Sets
8-12 Reps
@10
Day 2
1
High Row
1 Set
2 Sets
8-12 Reps
6-10 Reps
@6
@10
2
Pull-Up (Assisted)
2 Sets
6-10 Reps
@10
3
Single Arm Iso Row
2 Sets
6-10 Reps
@10
4
Shrug (Dumbbell)
3 Sets
8-12 Reps
@10
5
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
6
Hammer Curl
2 Sets
8-12 Reps
@10
7
Preacher Curl (Barbell)
2 Sets
6-10 Reps
@10
8
Reverse Wrist Curl (Dumbbell)
3 Sets
8-15 Reps
@10
9
Reverse Wrist Curl (Barbell)
3 Sets
8-15 Reps
@10
Day 3
1
Squat (Barbell)
4 Sets
8-15 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@9
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Hamstring Curl
3 Sets
8-12 Reps
@10
5
Standing Calf Raise
3 Sets
10-15 Reps
@10
6
Hip Abductor (Machine)
3 Sets
8-12 Reps
@8
7
Hip Adductor (Machine)
3 Sets
8-12 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
6-10 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
6-10 Reps
@10
3
Chest Fly (Machine)
3 Sets
8-12 Reps
@10
4
T-Bar Row
2 Sets
8-12 Reps
@10
5
High Row
2 Sets
8-12 Reps
@10
6
Pull-Up (Assisted)
2 Sets
8-10 Reps
@10
Day 5
1
Bicep Curl (Cable)
2 Sets
8-12 Reps
@10
2
Hammer Curl
3 Sets
8-12 Reps
@10
3
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
4
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
5
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
6
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
7
Reverse Pec Deck
3 Sets
8-12 Reps
@10
Day 6
1
Squat (Barbell)
4 Sets
8-15 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@10
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Hamstring Curl
3 Sets
8-12 Reps
@10
5
Standing Calf Raise
3 Sets
8-15 Reps
@10
6
Hip Abductor (Machine)
3 Sets
8-12 Reps
@10
7
Hip Adductor (Machine)
3 Sets
8-12 Reps
@10
Day 1
1
Chest Press (Machine)
1 Set
1 Set
1 Set
10-15 Reps
6-10 Reps
6-10 Reps
@6
@9.5
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
3
Chest Fly (Machine)
3 Sets
6-10 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
6
Skull Crusher
3 Sets
8-12 Reps
@10
Day 2
1
High Row
1 Set
2 Sets
8-12 Reps
6-10 Reps
@6
@10
2
Pull-Up (Assisted)
2 Sets
6-10 Reps
@10
3
Single Arm Iso Row
2 Sets
6-10 Reps
@10
4
Shrug (Dumbbell)
3 Sets
8-12 Reps
@10
5
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
6
Hammer Curl
2 Sets
8-12 Reps
@10
7
Preacher Curl (Barbell)
2 Sets
6-10 Reps
@10
8
Reverse Wrist Curl (Dumbbell)
3 Sets
8-15 Reps
@10
9
Reverse Wrist Curl (Barbell)
3 Sets
8-15 Reps
@10
Day 3
1
Squat (Barbell)
4 Sets
8-15 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@9
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Hamstring Curl
3 Sets
8-12 Reps
@10
5
Standing Calf Raise
3 Sets
10-15 Reps
@10
6
Hip Abductor (Machine)
3 Sets
8-12 Reps
@8
7
Hip Adductor (Machine)
3 Sets
8-12 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
6-10 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
6-10 Reps
@10
3
Chest Fly (Machine)
3 Sets
8-12 Reps
@10
4
T-Bar Row
2 Sets
8-12 Reps
@10
5
High Row
2 Sets
8-12 Reps
@10
6
Pull-Up (Assisted)
2 Sets
8-10 Reps
@10
Day 5
1
Bicep Curl (Cable)
2 Sets
8-12 Reps
@10
2
Hammer Curl
3 Sets
8-12 Reps
@10
3
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
4
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
5
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
6
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
7
Reverse Pec Deck
3 Sets
8-12 Reps
@10
Day 6
1
Squat (Barbell)
4 Sets
8-15 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@10
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Hamstring Curl
3 Sets
8-12 Reps
@10
5
Standing Calf Raise
3 Sets
8-15 Reps
@10
6
Hip Abductor (Machine)
3 Sets
8-12 Reps
@10
7
Hip Adductor (Machine)
3 Sets
8-12 Reps
@10
Day 1
1
Chest Press (Machine)
1 Set
1 Set
1 Set
10-15 Reps
6-10 Reps
6-10 Reps
@6
@9.5
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
3
Chest Fly (Machine)
3 Sets
6-10 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
6
Skull Crusher
3 Sets
8-12 Reps
@10
Day 2
1
High Row
1 Set
2 Sets
8-12 Reps
6-10 Reps
@6
@10
2
Pull-Up (Assisted)
2 Sets
6-10 Reps
@10
3
Single Arm Iso Row
2 Sets
6-10 Reps
@10
4
Shrug (Dumbbell)
3 Sets
8-12 Reps
@10
5
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
6
Hammer Curl
2 Sets
8-12 Reps
@10
7
Preacher Curl (Barbell)
2 Sets
6-10 Reps
@10
8
Reverse Wrist Curl (Dumbbell)
3 Sets
8-15 Reps
@10
9
Reverse Wrist Curl (Barbell)
3 Sets
8-15 Reps
@10
Day 3
1
Squat (Barbell)
4 Sets
8-15 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@9
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Hamstring Curl
3 Sets
8-12 Reps
@10
5
Standing Calf Raise
3 Sets
10-15 Reps
@10
6
Hip Abductor (Machine)
3 Sets
8-12 Reps
@8
7
Hip Adductor (Machine)
3 Sets
8-12 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
6-10 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
6-10 Reps
@10
3
Chest Fly (Machine)
3 Sets
8-12 Reps
@10
4
T-Bar Row
2 Sets
8-12 Reps
@10
5
High Row
2 Sets
8-12 Reps
@10
6
Pull-Up (Assisted)
2 Sets
8-10 Reps
@10
Day 5
1
Bicep Curl (Cable)
2 Sets
8-12 Reps
@10
2
Hammer Curl
3 Sets
8-12 Reps
@10
3
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
4
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
5
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
6
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
7
Reverse Pec Deck
3 Sets
8-12 Reps
@10
Day 6
1
Squat (Barbell)
4 Sets
8-15 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@10
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Hamstring Curl
3 Sets
8-12 Reps
@10
5
Standing Calf Raise
3 Sets
8-15 Reps
@10
6
Hip Abductor (Machine)
3 Sets
8-12 Reps
@10
7
Hip Adductor (Machine)
3 Sets
8-12 Reps
@10
Day 1
1
Chest Press (Machine)
1 Set
1 Set
1 Set
10-15 Reps
6-10 Reps
6-10 Reps
@6
@9.5
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
3
Chest Fly (Machine)
3 Sets
6-10 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
6
Skull Crusher
3 Sets
8-12 Reps
@10
Day 2
1
High Row
1 Set
2 Sets
8-12 Reps
6-10 Reps
@6
@10
2
Pull-Up (Assisted)
2 Sets
6-10 Reps
@10
3
Single Arm Iso Row
2 Sets
6-10 Reps
@10
4
Shrug (Dumbbell)
3 Sets
8-12 Reps
@10
5
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
6
Hammer Curl
2 Sets
8-12 Reps
@10
7
Preacher Curl (Barbell)
2 Sets
6-10 Reps
@10
8
Reverse Wrist Curl (Dumbbell)
3 Sets
8-15 Reps
@10
9
Reverse Wrist Curl (Barbell)
3 Sets
8-15 Reps
@10
Day 3
1
Squat (Barbell)
4 Sets
8-15 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@9
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Hamstring Curl
3 Sets
8-12 Reps
@10
5
Standing Calf Raise
3 Sets
10-15 Reps
@10
6
Hip Abductor (Machine)
3 Sets
8-12 Reps
@8
7
Hip Adductor (Machine)
3 Sets
8-12 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
6-10 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
6-10 Reps
@10
3
Chest Fly (Machine)
3 Sets
8-12 Reps
@10
4
T-Bar Row
2 Sets
8-12 Reps
@10
5
High Row
2 Sets
8-12 Reps
@10
6
Pull-Up (Assisted)
2 Sets
8-10 Reps
@10
Day 5
1
Bicep Curl (Cable)
2 Sets
8-12 Reps
@10
2
Hammer Curl
3 Sets
8-12 Reps
@10
3
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
4
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
5
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
6
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
7
Reverse Pec Deck
3 Sets
8-12 Reps
@10
Day 6
1
Squat (Barbell)
4 Sets
8-15 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@10
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Hamstring Curl
3 Sets
8-12 Reps
@10
5
Standing Calf Raise
3 Sets
8-15 Reps
@10
6
Hip Abductor (Machine)
3 Sets
8-12 Reps
@10
7
Hip Adductor (Machine)
3 Sets
8-12 Reps
@10
Day 1
1
Chest Press (Machine)
1 Set
1 Set
1 Set
10-15 Reps
6-10 Reps
6-10 Reps
@6
@9.5
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
3
Chest Fly (Machine)
3 Sets
6-10 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
6
Skull Crusher
3 Sets
8-12 Reps
@10
Day 2
1
High Row
1 Set
2 Sets
8-12 Reps
6-10 Reps
@6
@10
2
Pull-Up (Assisted)
2 Sets
6-10 Reps
@10
3
Single Arm Iso Row
2 Sets
6-10 Reps
@10
4
Shrug (Dumbbell)
3 Sets
8-12 Reps
@10
5
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
6
Hammer Curl
2 Sets
8-12 Reps
@10
7
Preacher Curl (Barbell)
2 Sets
6-10 Reps
@10
8
Reverse Wrist Curl (Dumbbell)
3 Sets
8-15 Reps
@10
9
Reverse Wrist Curl (Barbell)
3 Sets
8-15 Reps
@10
Day 3
1
Squat (Barbell)
4 Sets
8-15 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@9
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Hamstring Curl
3 Sets
8-12 Reps
@10
5
Standing Calf Raise
3 Sets
10-15 Reps
@10
6
Hip Abductor (Machine)
3 Sets
8-12 Reps
@8
7
Hip Adductor (Machine)
3 Sets
8-12 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
6-10 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
6-10 Reps
@10
3
Chest Fly (Machine)
3 Sets
8-12 Reps
@10
4
T-Bar Row
2 Sets
8-12 Reps
@10
5
High Row
2 Sets
8-12 Reps
@10
6
Pull-Up (Assisted)
2 Sets
8-10 Reps
@10
Day 5
1
Bicep Curl (Cable)
2 Sets
8-12 Reps
@10
2
Hammer Curl
3 Sets
8-12 Reps
@10
3
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
4
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
5
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
6
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
7
Reverse Pec Deck
3 Sets
8-12 Reps
@10
Day 6
1
Squat (Barbell)
4 Sets
8-15 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@10
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Hamstring Curl
3 Sets
8-12 Reps
@10
5
Standing Calf Raise
3 Sets
8-15 Reps
@10
6
Hip Abductor (Machine)
3 Sets
8-12 Reps
@10
7
Hip Adductor (Machine)
3 Sets
8-12 Reps
@10
Day 1
1
Chest Press (Machine)
1 Set
1 Set
1 Set
10-15 Reps
6-10 Reps
6-10 Reps
@6
@9.5
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
3
Chest Fly (Machine)
3 Sets
6-10 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
6
Skull Crusher
3 Sets
8-12 Reps
@10
Day 2
1
High Row
1 Set
2 Sets
8-12 Reps
6-10 Reps
@6
@10
2
Pull-Up (Assisted)
2 Sets
6-10 Reps
@10
3
Single Arm Iso Row
2 Sets
6-10 Reps
@10
4
Shrug (Dumbbell)
3 Sets
8-12 Reps
@10
5
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
6
Hammer Curl
2 Sets
8-12 Reps
@10
7
Preacher Curl (Barbell)
2 Sets
6-10 Reps
@10
8
Reverse Wrist Curl (Dumbbell)
3 Sets
8-15 Reps
@10
9
Reverse Wrist Curl (Barbell)
3 Sets
8-15 Reps
@10
Day 3
1
Squat (Barbell)
4 Sets
8-15 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@9
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Hamstring Curl
3 Sets
8-12 Reps
@10
5
Standing Calf Raise
3 Sets
10-15 Reps
@10
6
Hip Abductor (Machine)
3 Sets
8-12 Reps
@8
7
Hip Adductor (Machine)
3 Sets
8-12 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
6-10 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
6-10 Reps
@10
3
Chest Fly (Machine)
3 Sets
8-12 Reps
@10
4
T-Bar Row
2 Sets
8-12 Reps
@10
5
High Row
2 Sets
8-12 Reps
@10
6
Pull-Up (Assisted)
2 Sets
8-10 Reps
@10
Day 5
1
Bicep Curl (Cable)
2 Sets
8-12 Reps
@10
2
Hammer Curl
3 Sets
8-12 Reps
@10
3
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
4
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
5
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
6
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
7
Reverse Pec Deck
3 Sets
8-12 Reps
@10
Day 6
1
Squat (Barbell)
4 Sets
8-15 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@10
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Hamstring Curl
3 Sets
8-12 Reps
@10
5
Standing Calf Raise
3 Sets
8-15 Reps
@10
6
Hip Abductor (Machine)
3 Sets
8-12 Reps
@10
7
Hip Adductor (Machine)
3 Sets
8-12 Reps
@10