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Cut n' Cardio
by Nate Floress (Captain Doober)
1 athletes joined
Program Description
The program is a 4 day/week split , upper/lower: Upper (focus on push movement) Lower (focus on squat) Rest Upper w/ Run (focus on pulling movements) Lower (focus on hinges) Walk Rest Volume will increase every 4 weeks.
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jun 03, 2024 02:28
Last Edited
Jun 21, 2024 11:16
down_app
Week 1
1 / 12 Weeks
Day 2
1
Safety Bar Squat
2 Sets
6-10 Reps
2
Hip Thrust (Barbell)
2 Sets
10-12 Reps
3A
Leg Curl
2 Sets
12-15 Reps
3B
Leg Extension
2 Sets
12-15 Reps
4A
Standing Calf Raise
2 Sets
15-20 Reps
4B
Lying Leg Raise
2 Sets
AMRAP
Day 4
1
Deadlift (Barbell)
2 Sets
3-6 Reps
2
Hack Squat
2 Sets
6-12 Reps
3A
Leg Extension
2 Sets
12-15 Reps
3B
Lying Leg Curl
2 Sets
12-15 Reps
4A
Seated Calf Raise
2 Sets
15-20 Reps
4B
Abs Crunch (Weighted)
2 Sets
15-20 Reps
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
2
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
3A
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
3B
Single Arm Iso Row
2 Sets
10-15 Reps
4A
Bicep Curl (Machine)
2 Sets
15-20 Reps
4B
Incline Tricep Extension (Dumbbell)
2 Sets
15-20 Reps
5A
Lateral Raise (Cable)
2 Sets
10-20 Reps
5B
Leg Raise (Captain's Chair)
2 Sets
AMRAP
Day 3
1
Run
1 Set
14 mins
@8
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
3
Seated Row (Cable)
2 Sets
8-12 Reps
4A
Chest Press (Machine)
2 Sets
10-12 Reps
4B
Shoulder Press (Machine)
2 Sets
10-12 Reps
5A
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
5B
Single Arm Tricep Extension (Cable)
2 Sets
10-15 Reps
6A
Lateral Raise (Dumbbell)
2 Sets
10-20 Reps
6B
Hanging Leg Raise
2 Sets
AMRAP
Day 5
1
Walk
1 Set
60 mins
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
2
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
3A
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
3B
Single Arm Iso Row
2 Sets
10-15 Reps
4A
Bicep Curl (Machine)
2 Sets
15-20 Reps
4B
Incline Tricep Extension (Dumbbell)
2 Sets
15-20 Reps
5A
Lateral Raise (Cable)
2 Sets
10-20 Reps
5B
Leg Raise (Captain's Chair)
2 Sets
AMRAP
Day 2
1
Safety Bar Squat
2 Sets
6-10 Reps
2
Hip Thrust (Barbell)
2 Sets
10-12 Reps
3A
Leg Curl
2 Sets
12-15 Reps
3B
Leg Extension
2 Sets
12-15 Reps
4A
Standing Calf Raise
2 Sets
15-20 Reps
4B
Lying Leg Raise
2 Sets
AMRAP
Day 4
1
Deadlift (Barbell)
2 Sets
3-6 Reps
2
Hack Squat
2 Sets
6-12 Reps
3A
Leg Extension
2 Sets
12-15 Reps
3B
Lying Leg Curl
2 Sets
12-15 Reps
4A
Seated Calf Raise
2 Sets
15-20 Reps
4B
Abs Crunch (Weighted)
2 Sets
15-20 Reps
Day 3
1
Run
1 Set
14 mins
@8
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
3
Seated Row (Cable)
2 Sets
8-12 Reps
4A
Chest Press (Machine)
2 Sets
10-12 Reps
4B
Shoulder Press (Machine)
2 Sets
10-12 Reps
5A
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
5B
Single Arm Tricep Extension (Cable)
2 Sets
10-15 Reps
6A
Lateral Raise (Dumbbell)
2 Sets
10-20 Reps
6B
Hanging Leg Raise
2 Sets
AMRAP
Day 5
1
Walk
1 Set
60 mins
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
2
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
3A
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
3B
Single Arm Iso Row
2 Sets
10-15 Reps
4A
Bicep Curl (Machine)
2 Sets
15-20 Reps
4B
Incline Tricep Extension (Dumbbell)
2 Sets
15-20 Reps
5A
Lateral Raise (Cable)
2 Sets
10-20 Reps
5B
Leg Raise (Captain's Chair)
2 Sets
AMRAP
Day 2
1
Safety Bar Squat
2 Sets
6-10 Reps
2
Hip Thrust (Barbell)
2 Sets
10-12 Reps
3A
Leg Curl
2 Sets
12-15 Reps
3B
Leg Extension
2 Sets
12-15 Reps
4A
Standing Calf Raise
2 Sets
15-20 Reps
4B
Lying Leg Raise
2 Sets
AMRAP
Day 4
1
Deadlift (Barbell)
2 Sets
3-6 Reps
2
Hack Squat
2 Sets
6-12 Reps
3A
Leg Extension
2 Sets
12-15 Reps
3B
Lying Leg Curl
2 Sets
12-15 Reps
4A
Seated Calf Raise
2 Sets
15-20 Reps
4B
Abs Crunch (Weighted)
2 Sets
15-20 Reps
Day 3
1
Run
1 Set
14 mins
@8
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
3
Seated Row (Cable)
2 Sets
8-12 Reps
4A
Chest Press (Machine)
2 Sets
10-12 Reps
4B
Shoulder Press (Machine)
2 Sets
10-12 Reps
5A
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
5B
Single Arm Tricep Extension (Cable)
2 Sets
10-15 Reps
6A
Lateral Raise (Dumbbell)
2 Sets
10-20 Reps
6B
Hanging Leg Raise
2 Sets
AMRAP
Day 5
1
Walk
1 Set
60 mins
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6-8 Reps
2
Seated Shoulder Press (Dumbbell)
2 Sets
8-12 Reps
3A
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
3B
Single Arm Iso Row
2 Sets
10-15 Reps
4A
Bicep Curl (Machine)
2 Sets
15-20 Reps
4B
Incline Tricep Extension (Dumbbell)
2 Sets
15-20 Reps
5A
Lateral Raise (Cable)
2 Sets
10-20 Reps
5B
Leg Raise (Captain's Chair)
2 Sets
AMRAP
Day 2
1
Safety Bar Squat
2 Sets
6-10 Reps
2
Hip Thrust (Barbell)
2 Sets
10-12 Reps
3A
Leg Curl
2 Sets
12-15 Reps
3B
Leg Extension
2 Sets
12-15 Reps
4A
Standing Calf Raise
2 Sets
15-20 Reps
4B
Lying Leg Raise
2 Sets
AMRAP
Day 4
1
Deadlift (Barbell)
2 Sets
3-6 Reps
2
Hack Squat
2 Sets
6-12 Reps
3A
Leg Extension
2 Sets
12-15 Reps
3B
Lying Leg Curl
2 Sets
12-15 Reps
4A
Seated Calf Raise
2 Sets
15-20 Reps
4B
Abs Crunch (Weighted)
2 Sets
15-20 Reps
Day 3
1
Run
1 Set
14 mins
@8
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
3
Seated Row (Cable)
2 Sets
8-12 Reps
4A
Chest Press (Machine)
2 Sets
10-12 Reps
4B
Shoulder Press (Machine)
2 Sets
10-12 Reps
5A
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
5B
Single Arm Tricep Extension (Cable)
2 Sets
10-15 Reps
6A
Lateral Raise (Dumbbell)
2 Sets
10-20 Reps
6B
Hanging Leg Raise
2 Sets
AMRAP
Day 5
1
Walk
1 Set
60 mins
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
3A
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
3B
Single Arm Iso Row
2 Sets
10-15 Reps
4A
Bicep Curl (Machine)
2 Sets
15-20 Reps
4B
Incline Tricep Extension (Dumbbell)
2 Sets
15-20 Reps
5A
Lateral Raise (Cable)
2 Sets
10-20 Reps
5B
Leg Raise (Captain's Chair)
2 Sets
AMRAP
Day 2
1
Safety Bar Squat
3 Sets
6-10 Reps
2
Hip Thrust (Barbell)
3 Sets
10-12 Reps
3A
Leg Curl
2 Sets
12-15 Reps
3B
Leg Extension
2 Sets
12-15 Reps
4A
Standing Calf Raise
2 Sets
15-20 Reps
4B
Lying Leg Raise
2 Sets
AMRAP
Day 4
1
Deadlift (Barbell)
3 Sets
3-6 Reps
2
Hack Squat
2 Sets
6-12 Reps
3A
Leg Extension
2 Sets
12-15 Reps
3B
Lying Leg Curl
2 Sets
12-15 Reps
4A
Seated Calf Raise
2 Sets
15-20 Reps
4B
Abs Crunch (Weighted)
2 Sets
15-20 Reps
Day 3
1
Run
1 Set
14 mins
@8
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
3
Seated Row (Cable)
2 Sets
8-12 Reps
4A
Chest Press (Machine)
2 Sets
10-12 Reps
4B
Shoulder Press (Machine)
2 Sets
10-12 Reps
5A
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
5B
Single Arm Tricep Extension (Cable)
2 Sets
10-15 Reps
6A
Lateral Raise (Dumbbell)
2 Sets
10-20 Reps
6B
Hanging Leg Raise
2 Sets
AMRAP
Day 5
1
Walk
1 Set
60 mins
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
3A
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
3B
Single Arm Iso Row
2 Sets
10-15 Reps
4A
Bicep Curl (Machine)
2 Sets
15-20 Reps
4B
Incline Tricep Extension (Dumbbell)
2 Sets
15-20 Reps
5A
Lateral Raise (Cable)
2 Sets
10-20 Reps
5B
Leg Raise (Captain's Chair)
2 Sets
AMRAP
Day 2
1
Safety Bar Squat
3 Sets
6-10 Reps
2
Hip Thrust (Barbell)
3 Sets
10-12 Reps
3A
Leg Curl
2 Sets
12-15 Reps
3B
Leg Extension
2 Sets
12-15 Reps
4A
Standing Calf Raise
2 Sets
15-20 Reps
4B
Lying Leg Raise
2 Sets
AMRAP
Day 4
1
Deadlift (Barbell)
3 Sets
3-6 Reps
2
Hack Squat
2 Sets
6-12 Reps
3A
Leg Extension
2 Sets
12-15 Reps
3B
Lying Leg Curl
2 Sets
12-15 Reps
4A
Seated Calf Raise
2 Sets
15-20 Reps
4B
Abs Crunch (Weighted)
2 Sets
15-20 Reps
Day 3
1
Run
1 Set
14 mins
@8
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
3
Seated Row (Cable)
2 Sets
8-12 Reps
4A
Chest Press (Machine)
2 Sets
10-12 Reps
4B
Shoulder Press (Machine)
2 Sets
10-12 Reps
5A
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
5B
Single Arm Tricep Extension (Cable)
2 Sets
10-15 Reps
6A
Lateral Raise (Dumbbell)
2 Sets
10-20 Reps
6B
Hanging Leg Raise
2 Sets
AMRAP
Day 5
1
Walk
1 Set
60 mins
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
3A
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
3B
Single Arm Iso Row
2 Sets
10-15 Reps
4A
Bicep Curl (Machine)
2 Sets
15-20 Reps
4B
Incline Tricep Extension (Dumbbell)
2 Sets
15-20 Reps
5A
Lateral Raise (Cable)
2 Sets
10-20 Reps
5B
Leg Raise (Captain's Chair)
2 Sets
AMRAP
Day 2
1
Safety Bar Squat
3 Sets
6-10 Reps
2
Hip Thrust (Barbell)
3 Sets
10-12 Reps
3A
Leg Curl
2 Sets
12-15 Reps
3B
Leg Extension
2 Sets
12-15 Reps
4A
Standing Calf Raise
2 Sets
15-20 Reps
4B
Lying Leg Raise
2 Sets
AMRAP
Day 4
1
Deadlift (Barbell)
3 Sets
3-6 Reps
2
Hack Squat
2 Sets
6-12 Reps
3A
Leg Extension
2 Sets
12-15 Reps
3B
Lying Leg Curl
2 Sets
12-15 Reps
4A
Seated Calf Raise
2 Sets
15-20 Reps
4B
Abs Crunch (Weighted)
2 Sets
15-20 Reps
Day 3
1
Run
1 Set
14 mins
@8
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
3
Seated Row (Cable)
2 Sets
8-12 Reps
4A
Chest Press (Machine)
2 Sets
10-12 Reps
4B
Shoulder Press (Machine)
2 Sets
10-12 Reps
5A
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
5B
Single Arm Tricep Extension (Cable)
2 Sets
10-15 Reps
6A
Lateral Raise (Dumbbell)
2 Sets
10-20 Reps
6B
Hanging Leg Raise
2 Sets
AMRAP
Day 5
1
Walk
1 Set
60 mins
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
3A
Lat Pulldown (Single Arm)
2 Sets
10-15 Reps
3B
Single Arm Iso Row
2 Sets
10-15 Reps
4A
Bicep Curl (Machine)
2 Sets
15-20 Reps
4B
Incline Tricep Extension (Dumbbell)
2 Sets
15-20 Reps
5A
Lateral Raise (Cable)
2 Sets
10-20 Reps
5B
Leg Raise (Captain's Chair)
2 Sets
AMRAP
Day 2
1
Safety Bar Squat
3 Sets
6-10 Reps
2
Hip Thrust (Barbell)
3 Sets
10-12 Reps
3A
Leg Curl
2 Sets
12-15 Reps
3B
Leg Extension
2 Sets
12-15 Reps
4A
Standing Calf Raise
2 Sets
15-20 Reps
4B
Lying Leg Raise
2 Sets
AMRAP
Day 4
1
Deadlift (Barbell)
3 Sets
3-6 Reps
2
Hack Squat
2 Sets
6-12 Reps
3A
Leg Extension
2 Sets
12-15 Reps
3B
Lying Leg Curl
2 Sets
12-15 Reps
4A
Seated Calf Raise
2 Sets
15-20 Reps
4B
Abs Crunch (Weighted)
2 Sets
15-20 Reps
Day 3
1
Run
1 Set
14 mins
@8
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
3
Seated Row (Cable)
2 Sets
8-12 Reps
4A
Chest Press (Machine)
2 Sets
10-12 Reps
4B
Shoulder Press (Machine)
2 Sets
10-12 Reps
5A
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
5B
Single Arm Tricep Extension (Cable)
2 Sets
10-15 Reps
6A
Lateral Raise (Dumbbell)
2 Sets
10-20 Reps
6B
Hanging Leg Raise
2 Sets
AMRAP
Day 5
1
Walk
1 Set
60 mins
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
3A
Lat Pulldown (Single Arm)
3 Sets
10-15 Reps
3B
Single Arm Iso Row
3 Sets
10-15 Reps
4A
Bicep Curl (Machine)
3 Sets
15-20 Reps
4B
Incline Tricep Extension (Dumbbell)
3 Sets
15-20 Reps
5A
Lateral Raise (Cable)
3 Sets
10-20 Reps
5B
Leg Raise (Captain's Chair)
3 Sets
AMRAP
Day 2
1
Safety Bar Squat
3 Sets
6-10 Reps
2
Hip Thrust (Barbell)
3 Sets
10-12 Reps
3A
Leg Curl
3 Sets
12-15 Reps
3B
Leg Extension
3 Sets
12-15 Reps
4A
Standing Calf Raise
3 Sets
15-20 Reps
4B
Lying Leg Raise
3 Sets
AMRAP
Day 4
1
Deadlift (Barbell)
3 Sets
3-6 Reps
2
Hack Squat
3 Sets
6-12 Reps
3A
Leg Extension
3 Sets
12-15 Reps
3B
Lying Leg Curl
3 Sets
12-15 Reps
4A
Seated Calf Raise
3 Sets
15-20 Reps
4B
Abs Crunch (Weighted)
3 Sets
15-20 Reps
Day 3
1
Run
1 Set
14 mins
@8
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
3
Seated Row (Cable)
2 Sets
8-12 Reps
4A
Chest Press (Machine)
2 Sets
10-12 Reps
4B
Shoulder Press (Machine)
2 Sets
10-12 Reps
5A
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
5B
Single Arm Tricep Extension (Cable)
2 Sets
10-15 Reps
6A
Lateral Raise (Dumbbell)
2 Sets
10-20 Reps
6B
Hanging Leg Raise
2 Sets
AMRAP
Day 5
1
Walk
1 Set
60 mins
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
3A
Lat Pulldown (Single Arm)
3 Sets
10-15 Reps
3B
Single Arm Iso Row
3 Sets
10-15 Reps
4A
Bicep Curl (Machine)
3 Sets
15-20 Reps
4B
Incline Tricep Extension (Dumbbell)
3 Sets
15-20 Reps
5A
Lateral Raise (Cable)
3 Sets
10-20 Reps
5B
Leg Raise (Captain's Chair)
3 Sets
AMRAP
Day 2
1
Safety Bar Squat
3 Sets
6-10 Reps
2
Hip Thrust (Barbell)
3 Sets
10-12 Reps
3A
Leg Curl
3 Sets
12-15 Reps
3B
Leg Extension
3 Sets
12-15 Reps
4A
Standing Calf Raise
3 Sets
15-20 Reps
4B
Lying Leg Raise
3 Sets
AMRAP
Day 4
1
Deadlift (Barbell)
3 Sets
3-6 Reps
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
3A
Leg Extension
3 Sets
12-15 Reps
3B
Lying Leg Curl
3 Sets
12-15 Reps
4A
Seated Calf Raise
3 Sets
15-20 Reps
4B
Abs Crunch (Weighted)
3 Sets
15-20 Reps
Day 3
1
Run
1 Set
14 mins
@8
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
3
Seated Row (Cable)
2 Sets
8-12 Reps
4A
Chest Press (Machine)
2 Sets
10-12 Reps
4B
Shoulder Press (Machine)
2 Sets
10-12 Reps
5A
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
5B
Single Arm Tricep Extension (Cable)
2 Sets
10-15 Reps
6A
Lateral Raise (Dumbbell)
2 Sets
10-20 Reps
6B
Hanging Leg Raise
2 Sets
AMRAP
Day 5
1
Walk
1 Set
60 mins
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
3A
Lat Pulldown (Single Arm)
3 Sets
10-15 Reps
3B
Single Arm Iso Row
3 Sets
10-15 Reps
4A
Bicep Curl (Machine)
3 Sets
15-20 Reps
4B
Incline Tricep Extension (Dumbbell)
3 Sets
15-20 Reps
5A
Lateral Raise (Cable)
3 Sets
10-20 Reps
5B
Leg Raise (Captain's Chair)
3 Sets
AMRAP
Day 2
1
Safety Bar Squat
3 Sets
6-10 Reps
2
Hip Thrust (Barbell)
3 Sets
10-12 Reps
3A
Leg Curl
3 Sets
12-15 Reps
3B
Leg Extension
3 Sets
12-15 Reps
4A
Standing Calf Raise
3 Sets
15-20 Reps
4B
Lying Leg Raise
3 Sets
AMRAP
Day 4
1
Deadlift (Barbell)
3 Sets
3-6 Reps
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
3A
Leg Extension
3 Sets
12-15 Reps
3B
Lying Leg Curl
3 Sets
12-15 Reps
4A
Seated Calf Raise
3 Sets
15-20 Reps
4B
Abs Crunch (Weighted)
3 Sets
15-20 Reps
Day 3
1
Run
1 Set
14 mins
@8
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
3
Seated Row (Cable)
2 Sets
8-12 Reps
4A
Chest Press (Machine)
2 Sets
10-12 Reps
4B
Shoulder Press (Machine)
2 Sets
10-12 Reps
5A
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
5B
Single Arm Tricep Extension (Cable)
2 Sets
10-15 Reps
6A
Lateral Raise (Dumbbell)
2 Sets
10-20 Reps
6B
Hanging Leg Raise
2 Sets
AMRAP
Day 5
1
Walk
1 Set
60 mins
Day 2
1
Safety Bar Squat
3 Sets
6-10 Reps
2
Hip Thrust (Barbell)
3 Sets
10-12 Reps
3A
Leg Curl
3 Sets
12-15 Reps
3B
Leg Extension
3 Sets
12-15 Reps
4A
Standing Calf Raise
3 Sets
15-20 Reps
4B
Lying Leg Raise
3 Sets
AMRAP
Day 4
1
Deadlift (Barbell)
3 Sets
3-6 Reps
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
3A
Leg Extension
3 Sets
12-15 Reps
3B
Lying Leg Curl
3 Sets
12-15 Reps
4A
Seated Calf Raise
3 Sets
15-20 Reps
4B
Abs Crunch (Weighted)
3 Sets
15-20 Reps
Day 3
1
Run
1 Set
15 mins
@8
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
3
Seated Row (Cable)
2 Sets
8-12 Reps
4A
Chest Press (Machine)
2 Sets
10-12 Reps
4B
Shoulder Press (Machine)
2 Sets
10-12 Reps
5A
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
5B
Single Arm Tricep Extension (Cable)
2 Sets
10-15 Reps
6A
Lateral Raise (Dumbbell)
2 Sets
10-20 Reps
6B
Hanging Leg Raise
2 Sets
AMRAP
Day 5
1
Walk
1 Set
60 mins
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
3A
Lat Pulldown (Single Arm)
3 Sets
10-15 Reps
3B
Single Arm Iso Row
3 Sets
10-15 Reps
4A
Bicep Curl (Machine)
3 Sets
15-20 Reps
4B
Incline Tricep Extension (Dumbbell)
3 Sets
15-20 Reps
5A
Lateral Raise (Cable)
3 Sets
10-20 Reps
5B
Leg Raise (Captain's Chair)
3 Sets
AMRAP