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Cristiano Ronaldo Physique
by Amadeo Z.
26 athletes joined
Program Description
To achieve a physique like Cristiano Ronaldo, focus on a combination of intense cardiovascular training, strength training, and a disciplined diet. Incorporate exercises like sprinting, agility drills, and weightlifting for muscle development. Maintain a balanced diet with emphasis on lean proteins, complex carbohydrates, and essential fats. Consistency and dedication are key for long-term results. Consider consulting with a fitness professional for a personalized plan tailored to your goals and body type. Make sure to Train 3x per week in the Gym. 3x per week Cardiovascular Training. 1 day of a long jog, or hiking for a half day. 1 day of interval training like sprinting 1min 2min walk or a light jog. Day 3 play a sport that is fun for you like basketball football soccer or any kind whats fun! Enjoy the program and keep it up 🙏🏻🐐
Program Overview
Level
Intermediate
Goal
Athletics, Bodybuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
70 minutes
Created
Mar 03, 2024 05:39
Last Edited
Jun 16, 2024 11:32
down_app
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8
3
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8
4
Cable Crossover
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
5
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@9
6
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@7
7
High Row
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8
8
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8
9
Plank
1 Set
3 mins
10
Sit Up
1 Set
100 Reps
11
Russian Twist
1 Set
100 Reps
12
Lying Leg Raise
1 Set
50 Reps
13
Hip Bridge March
1 Set
50 Reps
Day 2
1
Goblet Squat
1 Set
1 Set
10 Reps
10 Reps
@6
2
Lateral Lunge (Weighted)
1 Set
1 Set
10 Reps
10 Reps
@6
3
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Bulgarian Split Squat (Bodyweight)
3 Sets
10 Reps
6
Walking Lunge
3 Sets
10 Reps
7
Single Leg Deadlift
3 Sets
8 Reps
8
Single Leg Press
3 Sets
10 Reps
9
Leg Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
10
Back Extension (Weighted)
2 Sets
20 Reps
11
Hip Abductor (Machine)
3 Sets
15 Reps
12
Hip Adductor (Machine)
3 Sets
15 Reps
13
Straight Leg Calf Raise
4 Sets
20 Reps
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
2
Chin-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
3
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4
Bicep Curl (Barbell)
3 Sets
10 Reps
5
Shoulder Press (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
7
Bicep Curl (Cable)
3 Sets
10 Reps
8
Lateral Raise (Cable)
3 Sets
12 Reps
9
Seated Dumbbell Curl
3 Sets
12 Reps
10
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
11
Side Plank
2 Sets
1 mins
12
Hollow Hold
1 Set
1 mins
13
Cable Crunch
1 Set
20 Reps
14
Reverse Plank
1 Set
1 mins
15
Decline Crunch
1 Set
20 Reps
16
Back Extension
1 Set
20 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
3
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4
Pec Deck (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Cable Crossover
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
7
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
8
High Row
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
9
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
10
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
11
Hanging Leg Raise
1 Set
50 Reps
12
V-Up
1 Set
5 Reps
13
Plank
1 Set
3 mins
14
Sit Up
1 Set
100 Reps
15
Ab Wheel
3 Sets
20 Reps
16
Russian Twist
1 Set
100 Reps
17
Lying Leg Raise
1 Set
50 Reps
18
Hip Bridge March
1 Set
50 Reps
Day 2
1
Goblet Squat
2 Sets
10 Reps
2
Lateral Lunge (Weighted)
2 Sets
10 Reps
3
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Bulgarian Split Squat (Bodyweight)
3 Sets
10 Reps
7
Walking Lunge
3 Sets
10 Reps
8
Single Leg Deadlift
3 Sets
8 Reps
9
Single Leg Press
3 Sets
10 Reps
10
Back Extension
2 Sets
20 Reps
11
Leg Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
12
Seated Calf Raise
3 Sets
10 Reps
13
Back Extension (Weighted)
1 Set
20 Reps
14
Hip Abductor (Machine)
3 Sets
15 Reps
15
Hip Adductor (Machine)
3 Sets
15 Reps
16
Straight Leg Calf Raise
4 Sets
20 Reps
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
2
Chin-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
3
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4
Bicep Curl (Barbell)
3 Sets
10 Reps
5
Shoulder Press (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Bicep Curl (EZ Bar)
3 Sets
10 Reps
7
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
8
Bicep Curl (Cable)
3 Sets
10 Reps
9
Lateral Raise (Cable)
3 Sets
12 Reps
10
Seated Dumbbell Curl
3 Sets
12 Reps
11
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
12
Battle Ropes
1 Set
1 mins
13
Side Plank
2 Sets
1 mins
14
Hollow Hold
1 Set
1 mins
15
Pallof Press
2 Sets
20 Reps
16
Cable Crunch
1 Set
20 Reps
17
Reverse Plank
1 Set
1 mins
18
Decline Crunch
1 Set
20 Reps
19
Back Extension
1 Set
20 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
3
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4
Pec Deck (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Cable Crossover
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
7
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
8
High Row
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
9
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
10
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
11
Hanging Leg Raise
1 Set
50 Reps
12
V-Up
1 Set
5 Reps
13
Plank
1 Set
3 mins
14
Sit Up
1 Set
100 Reps
15
Ab Wheel
3 Sets
20 Reps
16
Russian Twist
1 Set
100 Reps
17
Lying Leg Raise
1 Set
50 Reps
18
Hip Bridge March
1 Set
50 Reps
Day 2
1
Goblet Squat
2 Sets
10 Reps
2
Lateral Lunge (Weighted)
2 Sets
10 Reps
3
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Bulgarian Split Squat (Bodyweight)
3 Sets
10 Reps
7
Walking Lunge
3 Sets
10 Reps
8
Single Leg Deadlift
3 Sets
8 Reps
9
Single Leg Press
3 Sets
10 Reps
10
Back Extension
2 Sets
20 Reps
11
Leg Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
12
Seated Calf Raise
3 Sets
10 Reps
13
Back Extension (Weighted)
1 Set
20 Reps
14
Hip Abductor (Machine)
3 Sets
15 Reps
15
Hip Adductor (Machine)
3 Sets
15 Reps
16
Straight Leg Calf Raise
4 Sets
20 Reps
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
2
Chin-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
3
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4
Bicep Curl (Barbell)
3 Sets
10 Reps
5
Shoulder Press (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Bicep Curl (EZ Bar)
3 Sets
10 Reps
7
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
8
Bicep Curl (Cable)
3 Sets
10 Reps
9
Lateral Raise (Cable)
3 Sets
12 Reps
10
Seated Dumbbell Curl
3 Sets
12 Reps
11
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
12
Battle Ropes
1 Set
1 mins
13
Side Plank
2 Sets
1 mins
14
Hollow Hold
1 Set
1 mins
15
Pallof Press
2 Sets
20 Reps
16
Cable Crunch
1 Set
20 Reps
17
Reverse Plank
1 Set
1 mins
18
Decline Crunch
1 Set
20 Reps
19
Back Extension
1 Set
20 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
3
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4
Pec Deck (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Cable Crossover
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
7
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
8
High Row
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
9
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
10
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
11
Hanging Leg Raise
1 Set
50 Reps
12
V-Up
1 Set
5 Reps
13
Plank
1 Set
3 mins
14
Sit Up
1 Set
100 Reps
15
Ab Wheel
3 Sets
20 Reps
16
Russian Twist
1 Set
100 Reps
17
Lying Leg Raise
1 Set
50 Reps
18
Hip Bridge March
1 Set
50 Reps
Day 2
1
Goblet Squat
2 Sets
10 Reps
2
Lateral Lunge (Weighted)
2 Sets
10 Reps
3
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Bulgarian Split Squat (Bodyweight)
3 Sets
10 Reps
7
Walking Lunge
3 Sets
10 Reps
8
Single Leg Deadlift
3 Sets
8 Reps
9
Single Leg Press
3 Sets
10 Reps
10
Back Extension
2 Sets
20 Reps
11
Leg Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
12
Seated Calf Raise
3 Sets
10 Reps
13
Back Extension (Weighted)
1 Set
20 Reps
14
Hip Abductor (Machine)
3 Sets
15 Reps
15
Hip Adductor (Machine)
3 Sets
15 Reps
16
Straight Leg Calf Raise
4 Sets
20 Reps
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
2
Chin-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
3
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4
Bicep Curl (Barbell)
3 Sets
10 Reps
5
Shoulder Press (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Bicep Curl (EZ Bar)
3 Sets
10 Reps
7
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
8
Bicep Curl (Cable)
3 Sets
10 Reps
9
Lateral Raise (Cable)
3 Sets
12 Reps
10
Seated Dumbbell Curl
3 Sets
12 Reps
11
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
12
Battle Ropes
1 Set
1 mins
13
Side Plank
2 Sets
1 mins
14
Hollow Hold
1 Set
1 mins
15
Pallof Press
2 Sets
20 Reps
16
Cable Crunch
1 Set
20 Reps
17
Reverse Plank
1 Set
1 mins
18
Decline Crunch
1 Set
20 Reps
19
Back Extension
1 Set
20 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
3
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4
Pec Deck (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Cable Crossover
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
7
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
8
High Row
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
9
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
10
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
11
Hanging Leg Raise
1 Set
50 Reps
12
V-Up
1 Set
5 Reps
13
Plank
1 Set
3 mins
14
Sit Up
1 Set
100 Reps
15
Ab Wheel
3 Sets
20 Reps
16
Russian Twist
1 Set
100 Reps
17
Lying Leg Raise
1 Set
50 Reps
18
Hip Bridge March
1 Set
50 Reps
Day 2
1
Goblet Squat
2 Sets
10 Reps
2
Lateral Lunge (Weighted)
2 Sets
10 Reps
3
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Bulgarian Split Squat (Bodyweight)
3 Sets
10 Reps
7
Walking Lunge
3 Sets
10 Reps
8
Single Leg Deadlift
3 Sets
8 Reps
9
Single Leg Press
3 Sets
10 Reps
10
Back Extension
2 Sets
20 Reps
11
Leg Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
12
Seated Calf Raise
3 Sets
10 Reps
13
Back Extension (Weighted)
1 Set
20 Reps
14
Hip Abductor (Machine)
3 Sets
15 Reps
15
Hip Adductor (Machine)
3 Sets
15 Reps
16
Straight Leg Calf Raise
4 Sets
20 Reps
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
2
Chin-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
3
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4
Bicep Curl (Barbell)
3 Sets
10 Reps
5
Shoulder Press (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Bicep Curl (EZ Bar)
3 Sets
10 Reps
7
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
8
Bicep Curl (Cable)
3 Sets
10 Reps
9
Lateral Raise (Cable)
3 Sets
12 Reps
10
Seated Dumbbell Curl
3 Sets
12 Reps
11
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
12
Battle Ropes
1 Set
1 mins
13
Side Plank
2 Sets
1 mins
14
Hollow Hold
1 Set
1 mins
15
Pallof Press
2 Sets
20 Reps
16
Cable Crunch
1 Set
20 Reps
17
Reverse Plank
1 Set
1 mins
18
Decline Crunch
1 Set
20 Reps
19
Back Extension
1 Set
20 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
3
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4
Pec Deck (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Cable Crossover
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
7
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
8
High Row
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
9
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
10
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
11
Hanging Leg Raise
1 Set
50 Reps
12
V-Up
1 Set
5 Reps
13
Plank
1 Set
3 mins
14
Sit Up
1 Set
100 Reps
15
Ab Wheel
3 Sets
20 Reps
16
Russian Twist
1 Set
100 Reps
17
Lying Leg Raise
1 Set
50 Reps
18
Hip Bridge March
1 Set
50 Reps
Day 2
1
Goblet Squat
2 Sets
10 Reps
2
Lateral Lunge (Weighted)
2 Sets
10 Reps
3
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
5
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Bulgarian Split Squat (Bodyweight)
3 Sets
10 Reps
7
Walking Lunge
3 Sets
10 Reps
8
Single Leg Deadlift
3 Sets
8 Reps
9
Single Leg Press
3 Sets
10 Reps
10
Back Extension
2 Sets
20 Reps
11
Leg Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
12
Seated Calf Raise
3 Sets
10 Reps
13
Back Extension (Weighted)
1 Set
20 Reps
14
Hip Abductor (Machine)
3 Sets
15 Reps
15
Hip Adductor (Machine)
3 Sets
15 Reps
16
Straight Leg Calf Raise
4 Sets
20 Reps
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
2
Chin-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
3
Dip (Weighted)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4
Bicep Curl (Barbell)
3 Sets
10 Reps
5
Shoulder Press (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6
Bicep Curl (EZ Bar)
3 Sets
10 Reps
7
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
8
Bicep Curl (Cable)
3 Sets
10 Reps
9
Lateral Raise (Cable)
3 Sets
12 Reps
10
Seated Dumbbell Curl
3 Sets
12 Reps
11
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
12
Battle Ropes
1 Set
1 mins
13
Side Plank
2 Sets
1 mins
14
Hollow Hold
1 Set
1 mins
15
Pallof Press
2 Sets
20 Reps
16
Cable Crunch
1 Set
20 Reps
17
Reverse Plank
1 Set
1 mins
18
Decline Crunch
1 Set
20 Reps
19
Back Extension
1 Set
20 Reps