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Dorian Yates Olympia
by Sportz
85 athletes joined
Program Description
Dorian Yate’s Olympia Routine Wednesday, Friday, Sunday are rest days
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jan 26, 2024 05:32
Last Edited
Jun 19, 2024 08:10
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Week 1
1 / 12 Weeks
Day 1
1
Smith Machine Shoulder Press
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
3
One Arm Lateral Raise (Cable)
1 Set
1 Set
12 Reps
10 Reps
@6
@10
4
Shrug (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
@6
@10
5
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
6
Skull Crusher
1 Set
1 Set
12 Reps
10 Reps
@6
@10
7
Sit Up
1 Set
20 Reps
@10
8
Abs Crunch (Bodyweight)
1 Set
20 Reps
@10
9
Reverse Abs Crunch (Bodyweight)
1 Set
20 Reps
@10
Day 4
1
Leg Extension
2 Sets
1 Set
14 Reps
12 Reps
@6
@10
2
Leg Press (45 Degrees)
2 Sets
1 Set
14 Reps
12 Reps
@6
@10
3
Hack Squat
2 Sets
1 Set
14 Reps
12 Reps
@6
@10
4
Leg Curl
2 Sets
1 Set
14 Reps
12 Reps
@6
@10
5
Stiff Leg Deadlift
1 Set
1 Set
12 Reps
12 Reps
@6
@10
6
Standing Calf Raise
3 Sets
AMRAP
@10
7
Seated Calf Raise
1 Set
1 Set
12 Reps
8 Reps
@6
@10
Day 3
1
Incline Bench Press (Barbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
2
Chest Press (Machine)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
3
Decline Bench Press (Barbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
4
Incline Chest Fly (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
5
Chest Fly (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
6
Cable Crossover
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
7
Incline Curl (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
8
Bicep Curl (EZ Bar)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
9
Preacher Curl (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@6
@10
Day 2
1
Pullover (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
2
Lat Pulldown
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
3
Underhand Lat Pulldown
1 Set
1 Set
12 Reps
10 Reps
@6
@10
4
Dumbbell Row
1 Set
1 Set
12 Reps
10 Reps
@6
@10
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
12 Reps
10 Reps
@6
@10
6
Deadlift (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@6
@10
7
Reverse Hyperextension
1 Set
10 Reps
@10
Day 1
1
Smith Machine Shoulder Press
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
3
One Arm Lateral Raise (Cable)
1 Set
1 Set
12 Reps
10 Reps
@6
@10
4
Shrug (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
@6
@10
5
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
6
Skull Crusher
1 Set
1 Set
12 Reps
10 Reps
@6
@10
7
Sit Up
1 Set
20 Reps
@10
8
Abs Crunch (Bodyweight)
1 Set
20 Reps
@10
9
Reverse Abs Crunch (Bodyweight)
1 Set
20 Reps
@10
Day 2
1
Pullover (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
2
Lat Pulldown
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
3
Underhand Lat Pulldown
1 Set
1 Set
12 Reps
10 Reps
@6
@10
4
Dumbbell Row
1 Set
1 Set
12 Reps
10 Reps
@6
@10
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
12 Reps
10 Reps
@6
@10
6
Deadlift (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@6
@10
7
Reverse Hyperextension
1 Set
10 Reps
@10
Day 3
1
Incline Bench Press (Barbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
2
Chest Press (Machine)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
3
Decline Bench Press (Barbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
4
Incline Chest Fly (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
5
Chest Fly (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
6
Cable Crossover
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
7
Incline Curl (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
8
Bicep Curl (EZ Bar)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
9
Preacher Curl (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@6
@10
Day 4
1
Leg Extension
2 Sets
1 Set
14 Reps
12 Reps
@6
@10
2
Leg Press (45 Degrees)
2 Sets
1 Set
14 Reps
12 Reps
@6
@10
3
Hack Squat
2 Sets
1 Set
14 Reps
12 Reps
@6
@10
4
Leg Curl
2 Sets
1 Set
14 Reps
12 Reps
@6
@10
5
Stiff Leg Deadlift
1 Set
1 Set
12 Reps
12 Reps
@6
@10
6
Standing Calf Raise
3 Sets
AMRAP
@10
7
Seated Calf Raise
1 Set
1 Set
12 Reps
8 Reps
@6
@10
Day 1
1
Smith Machine Shoulder Press
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
3
One Arm Lateral Raise (Cable)
1 Set
1 Set
12 Reps
10 Reps
@6
@10
4
Shrug (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
@6
@10
5
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
6
Skull Crusher
1 Set
1 Set
12 Reps
10 Reps
@6
@10
7
Sit Up
1 Set
20 Reps
@10
8
Abs Crunch (Bodyweight)
1 Set
20 Reps
@10
9
Reverse Abs Crunch (Bodyweight)
1 Set
20 Reps
@10
Day 2
1
Pullover (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
2
Lat Pulldown
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
3
Underhand Lat Pulldown
1 Set
1 Set
12 Reps
10 Reps
@6
@10
4
Dumbbell Row
1 Set
1 Set
12 Reps
10 Reps
@6
@10
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
12 Reps
10 Reps
@6
@10
6
Deadlift (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@6
@10
7
Reverse Hyperextension
1 Set
10 Reps
@10
Day 3
1
Incline Bench Press (Barbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
2
Chest Press (Machine)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
3
Decline Bench Press (Barbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
4
Incline Chest Fly (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
5
Chest Fly (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
6
Cable Crossover
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
7
Incline Curl (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
8
Bicep Curl (EZ Bar)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
9
Preacher Curl (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@6
@10
Day 4
1
Leg Extension
2 Sets
1 Set
14 Reps
12 Reps
@6
@10
2
Leg Press (45 Degrees)
2 Sets
1 Set
14 Reps
12 Reps
@6
@10
3
Hack Squat
2 Sets
1 Set
14 Reps
12 Reps
@6
@10
4
Leg Curl
2 Sets
1 Set
14 Reps
12 Reps
@6
@10
5
Stiff Leg Deadlift
1 Set
1 Set
12 Reps
12 Reps
@6
@10
6
Standing Calf Raise
3 Sets
AMRAP
@10
7
Seated Calf Raise
1 Set
1 Set
12 Reps
8 Reps
@6
@10
Day 1
1
Smith Machine Shoulder Press
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
3
One Arm Lateral Raise (Cable)
1 Set
1 Set
12 Reps
10 Reps
@6
@10
4
Shrug (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
@6
@10
5
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
6
Skull Crusher
1 Set
1 Set
12 Reps
10 Reps
@6
@10
7
Sit Up
1 Set
20 Reps
@10
8
Abs Crunch (Bodyweight)
1 Set
20 Reps
@10
9
Reverse Abs Crunch (Bodyweight)
1 Set
20 Reps
@10
Day 2
1
Pullover (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
2
Lat Pulldown
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
3
Underhand Lat Pulldown
1 Set
1 Set
12 Reps
10 Reps
@6
@10
4
Dumbbell Row
1 Set
1 Set
12 Reps
10 Reps
@6
@10
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
12 Reps
10 Reps
@6
@10
6
Deadlift (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@6
@10
7
Reverse Hyperextension
1 Set
10 Reps
@10
Day 3
1
Incline Bench Press (Barbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
2
Chest Press (Machine)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
3
Decline Bench Press (Barbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
4
Incline Chest Fly (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
5
Chest Fly (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
6
Cable Crossover
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
7
Incline Curl (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
8
Bicep Curl (EZ Bar)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
9
Preacher Curl (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@6
@10
Day 4
1
Leg Extension
2 Sets
1 Set
14 Reps
12 Reps
@6
@10
2
Leg Press (45 Degrees)
2 Sets
1 Set
14 Reps
12 Reps
@6
@10
3
Hack Squat
2 Sets
1 Set
14 Reps
12 Reps
@6
@10
4
Leg Curl
2 Sets
1 Set
14 Reps
12 Reps
@6
@10
5
Stiff Leg Deadlift
1 Set
1 Set
12 Reps
12 Reps
@6
@10
6
Standing Calf Raise
3 Sets
AMRAP
@10
7
Seated Calf Raise
1 Set
1 Set
12 Reps
8 Reps
@6
@10
Day 1
1
Smith Machine Shoulder Press
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
3
One Arm Lateral Raise (Cable)
1 Set
1 Set
12 Reps
10 Reps
@6
@10
4
Shrug (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
@6
@10
5
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
6
Skull Crusher
1 Set
1 Set
12 Reps
10 Reps
@6
@10
7
Sit Up
1 Set
20 Reps
@10
8
Abs Crunch (Bodyweight)
1 Set
20 Reps
@10
9
Reverse Abs Crunch (Bodyweight)
1 Set
20 Reps
@10
Day 2
1
Pullover (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
2
Lat Pulldown
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
3
Underhand Lat Pulldown
1 Set
1 Set
12 Reps
10 Reps
@6
@10
4
Dumbbell Row
1 Set
1 Set
12 Reps
10 Reps
@6
@10
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
12 Reps
10 Reps
@6
@10
6
Deadlift (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@6
@10
7
Reverse Hyperextension
1 Set
10 Reps
@10
Day 3
1
Incline Bench Press (Barbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
2
Chest Press (Machine)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
3
Decline Bench Press (Barbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
4
Incline Chest Fly (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
5
Chest Fly (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
6
Cable Crossover
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
7
Incline Curl (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
8
Bicep Curl (EZ Bar)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
9
Preacher Curl (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@6
@10
Day 4
1
Leg Extension
2 Sets
1 Set
14 Reps
12 Reps
@6
@10
2
Leg Press (45 Degrees)
2 Sets
1 Set
14 Reps
12 Reps
@6
@10
3
Hack Squat
2 Sets
1 Set
14 Reps
12 Reps
@6
@10
4
Leg Curl
2 Sets
1 Set
14 Reps
12 Reps
@6
@10
5
Stiff Leg Deadlift
1 Set
1 Set
12 Reps
12 Reps
@6
@10
6
Standing Calf Raise
3 Sets
AMRAP
@10
7
Seated Calf Raise
1 Set
1 Set
12 Reps
8 Reps
@6
@10
Day 1
1
Smith Machine Shoulder Press
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
3
One Arm Lateral Raise (Cable)
1 Set
1 Set
12 Reps
10 Reps
@6
@10
4
Shrug (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
@6
@10
5
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
6
Skull Crusher
1 Set
1 Set
12 Reps
10 Reps
@6
@10
7
Sit Up
1 Set
20 Reps
@10
8
Abs Crunch (Bodyweight)
1 Set
20 Reps
@10
9
Reverse Abs Crunch (Bodyweight)
1 Set
20 Reps
@10
Day 2
1
Pullover (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
2
Lat Pulldown
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
3
Underhand Lat Pulldown
1 Set
1 Set
12 Reps
10 Reps
@6
@10
4
Dumbbell Row
1 Set
1 Set
12 Reps
10 Reps
@6
@10
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
12 Reps
10 Reps
@6
@10
6
Deadlift (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@6
@10
7
Reverse Hyperextension
1 Set
10 Reps
@10
Day 3
1
Incline Bench Press (Barbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
2
Chest Press (Machine)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
3
Decline Bench Press (Barbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
4
Incline Chest Fly (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
5
Chest Fly (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
6
Cable Crossover
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
7
Incline Curl (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
8
Bicep Curl (EZ Bar)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
9
Preacher Curl (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@6
@10
Day 4
1
Leg Extension
2 Sets
1 Set
14 Reps
12 Reps
@6
@10
2
Leg Press (45 Degrees)
2 Sets
1 Set
14 Reps
12 Reps
@6
@10
3
Hack Squat
2 Sets
1 Set
14 Reps
12 Reps
@6
@10
4
Leg Curl
2 Sets
1 Set
14 Reps
12 Reps
@6
@10
5
Stiff Leg Deadlift
1 Set
1 Set
12 Reps
12 Reps
@6
@10
6
Standing Calf Raise
3 Sets
AMRAP
@10
7
Seated Calf Raise
1 Set
1 Set
12 Reps
8 Reps
@6
@10
Day 1
1
Smith Machine Shoulder Press
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
3
One Arm Lateral Raise (Cable)
1 Set
1 Set
12 Reps
10 Reps
@6
@10
4
Shrug (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
@6
@10
5
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
6
Skull Crusher
1 Set
1 Set
12 Reps
10 Reps
@6
@10
7
Sit Up
1 Set
20 Reps
@10
8
Abs Crunch (Bodyweight)
1 Set
20 Reps
@10
9
Reverse Abs Crunch (Bodyweight)
1 Set
20 Reps
@10
Day 2
1
Pullover (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
2
Lat Pulldown
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
3
Underhand Lat Pulldown
1 Set
1 Set
12 Reps
10 Reps
@6
@10
4
Dumbbell Row
1 Set
1 Set
12 Reps
10 Reps
@6
@10
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
12 Reps
10 Reps
@6
@10
6
Deadlift (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@6
@10
7
Reverse Hyperextension
1 Set
10 Reps
@10
Day 3
1
Incline Bench Press (Barbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
2
Chest Press (Machine)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
3
Decline Bench Press (Barbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
4
Incline Chest Fly (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
5
Chest Fly (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
6
Cable Crossover
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
7
Incline Curl (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
8
Bicep Curl (EZ Bar)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
9
Preacher Curl (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@6
@10
Day 4
1
Leg Extension
2 Sets
1 Set
14 Reps
12 Reps
@6
@10
2
Leg Press (45 Degrees)
2 Sets
1 Set
14 Reps
12 Reps
@6
@10
3
Hack Squat
2 Sets
1 Set
14 Reps
12 Reps
@6
@10
4
Leg Curl
2 Sets
1 Set
14 Reps
12 Reps
@6
@10
5
Stiff Leg Deadlift
1 Set
1 Set
12 Reps
12 Reps
@6
@10
6
Standing Calf Raise
3 Sets
AMRAP
@10
7
Seated Calf Raise
1 Set
1 Set
12 Reps
8 Reps
@6
@10
Day 1
1
Smith Machine Shoulder Press
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
3
One Arm Lateral Raise (Cable)
1 Set
1 Set
12 Reps
10 Reps
@6
@10
4
Shrug (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
@6
@10
5
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
6
Skull Crusher
1 Set
1 Set
12 Reps
10 Reps
@6
@10
7
Sit Up
1 Set
20 Reps
@10
8
Abs Crunch (Bodyweight)
1 Set
20 Reps
@10
9
Reverse Abs Crunch (Bodyweight)
1 Set
20 Reps
@10
Day 2
1
Pullover (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
2
Lat Pulldown
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
3
Underhand Lat Pulldown
1 Set
1 Set
12 Reps
10 Reps
@6
@10
4
Dumbbell Row
1 Set
1 Set
12 Reps
10 Reps
@6
@10
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
12 Reps
10 Reps
@6
@10
6
Deadlift (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@6
@10
7
Reverse Hyperextension
1 Set
10 Reps
@10
Day 3
1
Incline Bench Press (Barbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
2
Chest Press (Machine)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
3
Decline Bench Press (Barbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
4
Incline Chest Fly (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
5
Chest Fly (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
6
Cable Crossover
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
7
Incline Curl (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
8
Bicep Curl (EZ Bar)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
9
Preacher Curl (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@6
@10
Day 4
1
Leg Extension
2 Sets
1 Set
14 Reps
12 Reps
@6
@10
2
Leg Press (45 Degrees)
2 Sets
1 Set
14 Reps
12 Reps
@6
@10
3
Hack Squat
2 Sets
1 Set
14 Reps
12 Reps
@6
@10
4
Leg Curl
2 Sets
1 Set
14 Reps
12 Reps
@6
@10
5
Stiff Leg Deadlift
1 Set
1 Set
12 Reps
12 Reps
@6
@10
6
Standing Calf Raise
3 Sets
AMRAP
@10
7
Seated Calf Raise
1 Set
1 Set
12 Reps
8 Reps
@6
@10
Day 1
1
Smith Machine Shoulder Press
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
3
One Arm Lateral Raise (Cable)
1 Set
1 Set
12 Reps
10 Reps
@6
@10
4
Shrug (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
@6
@10
5
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
6
Skull Crusher
1 Set
1 Set
12 Reps
10 Reps
@6
@10
7
Sit Up
1 Set
20 Reps
@10
8
Abs Crunch (Bodyweight)
1 Set
20 Reps
@10
9
Reverse Abs Crunch (Bodyweight)
1 Set
20 Reps
@10
Day 2
1
Pullover (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
2
Lat Pulldown
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
3
Underhand Lat Pulldown
1 Set
1 Set
12 Reps
10 Reps
@6
@10
4
Dumbbell Row
1 Set
1 Set
12 Reps
10 Reps
@6
@10
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
12 Reps
10 Reps
@6
@10
6
Deadlift (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@6
@10
7
Reverse Hyperextension
1 Set
10 Reps
@10
Day 3
1
Incline Bench Press (Barbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
2
Chest Press (Machine)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
3
Decline Bench Press (Barbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
4
Incline Chest Fly (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
5
Chest Fly (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
6
Cable Crossover
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
7
Incline Curl (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
8
Bicep Curl (EZ Bar)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
9
Preacher Curl (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@6
@10
Day 4
1
Leg Extension
2 Sets
1 Set
14 Reps
12 Reps
@6
@10
2
Leg Press (45 Degrees)
2 Sets
1 Set
14 Reps
12 Reps
@6
@10
3
Hack Squat
2 Sets
1 Set
14 Reps
12 Reps
@6
@10
4
Leg Curl
2 Sets
1 Set
14 Reps
12 Reps
@6
@10
5
Stiff Leg Deadlift
1 Set
1 Set
12 Reps
12 Reps
@6
@10
6
Standing Calf Raise
3 Sets
AMRAP
@10
7
Seated Calf Raise
1 Set
1 Set
12 Reps
8 Reps
@6
@10
Day 1
1
Smith Machine Shoulder Press
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
3
One Arm Lateral Raise (Cable)
1 Set
1 Set
12 Reps
10 Reps
@6
@10
4
Shrug (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
@6
@10
5
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
6
Skull Crusher
1 Set
1 Set
12 Reps
10 Reps
@6
@10
7
Sit Up
1 Set
20 Reps
@10
8
Abs Crunch (Bodyweight)
1 Set
20 Reps
@10
9
Reverse Abs Crunch (Bodyweight)
1 Set
20 Reps
@10
Day 2
1
Pullover (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
2
Lat Pulldown
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
3
Underhand Lat Pulldown
1 Set
1 Set
12 Reps
10 Reps
@6
@10
4
Dumbbell Row
1 Set
1 Set
12 Reps
10 Reps
@6
@10
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
12 Reps
10 Reps
@6
@10
6
Deadlift (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@6
@10
7
Reverse Hyperextension
1 Set
10 Reps
@10
Day 3
1
Incline Bench Press (Barbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
2
Chest Press (Machine)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
3
Decline Bench Press (Barbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
4
Incline Chest Fly (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
5
Chest Fly (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
6
Cable Crossover
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
7
Incline Curl (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
8
Bicep Curl (EZ Bar)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
9
Preacher Curl (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@6
@10
Day 4
1
Leg Extension
2 Sets
1 Set
14 Reps
12 Reps
@6
@10
2
Leg Press (45 Degrees)
2 Sets
1 Set
14 Reps
12 Reps
@6
@10
3
Hack Squat
2 Sets
1 Set
14 Reps
12 Reps
@6
@10
4
Leg Curl
2 Sets
1 Set
14 Reps
12 Reps
@6
@10
5
Stiff Leg Deadlift
1 Set
1 Set
12 Reps
12 Reps
@6
@10
6
Standing Calf Raise
3 Sets
AMRAP
@10
7
Seated Calf Raise
1 Set
1 Set
12 Reps
8 Reps
@6
@10
Day 1
1
Smith Machine Shoulder Press
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
3
One Arm Lateral Raise (Cable)
1 Set
1 Set
12 Reps
10 Reps
@6
@10
4
Shrug (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
@6
@10
5
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
6
Skull Crusher
1 Set
1 Set
12 Reps
10 Reps
@6
@10
7
Sit Up
1 Set
20 Reps
@10
8
Abs Crunch (Bodyweight)
1 Set
20 Reps
@10
9
Reverse Abs Crunch (Bodyweight)
1 Set
20 Reps
@10
Day 2
1
Incline Bench Press (Barbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
2
Chest Press (Machine)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
3
Decline Bench Press (Barbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
4
Incline Chest Fly (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
5
Chest Fly (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
6
Cable Crossover
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
7
Incline Curl (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
8
Bicep Curl (EZ Bar)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
9
Preacher Curl (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@6
@10
Day 3
1
Leg Extension
2 Sets
1 Set
14 Reps
12 Reps
@6
@10
2
Leg Press (45 Degrees)
2 Sets
1 Set
14 Reps
12 Reps
@6
@10
3
Hack Squat
2 Sets
1 Set
14 Reps
12 Reps
@6
@10
4
Leg Curl
2 Sets
1 Set
14 Reps
12 Reps
@6
@10
5
Stiff Leg Deadlift
1 Set
1 Set
12 Reps
12 Reps
@6
@10
6
Standing Calf Raise
3 Sets
AMRAP
@10
7
Seated Calf Raise
1 Set
1 Set
12 Reps
8 Reps
@6
@10
Day 1
1
Smith Machine Shoulder Press
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
3
One Arm Lateral Raise (Cable)
1 Set
1 Set
12 Reps
10 Reps
@6
@10
4
Shrug (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
@6
@10
5
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
6
Skull Crusher
1 Set
1 Set
12 Reps
10 Reps
@6
@10
7
Sit Up
1 Set
20 Reps
@10
8
Abs Crunch (Bodyweight)
1 Set
20 Reps
@10
9
Reverse Abs Crunch (Bodyweight)
1 Set
20 Reps
@10
Day 2
1
Pullover (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
2
Lat Pulldown
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
3
Underhand Lat Pulldown
1 Set
1 Set
12 Reps
10 Reps
@6
@10
4
Dumbbell Row
1 Set
1 Set
12 Reps
10 Reps
@6
@10
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
12 Reps
10 Reps
@6
@10
6
Deadlift (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@6
@10
7
Reverse Hyperextension
1 Set
10 Reps
@10
Day 3
1
Incline Bench Press (Barbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
2
Chest Press (Machine)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
3
Decline Bench Press (Barbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
4
Incline Chest Fly (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
5
Chest Fly (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
6
Cable Crossover
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
7
Incline Curl (Dumbbell)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
8
Bicep Curl (EZ Bar)
2 Sets
1 Set
12 Reps
10 Reps
@6
@10
9
Preacher Curl (Barbell)
1 Set
1 Set
12 Reps
10 Reps
@6
@10
Day 4
1
Leg Extension
2 Sets
1 Set
14 Reps
12 Reps
@6
@10
2
Leg Press (45 Degrees)
2 Sets
1 Set
14 Reps
12 Reps
@6
@10
3
Hack Squat
2 Sets
1 Set
14 Reps
12 Reps
@6
@10
4
Leg Curl
2 Sets
1 Set
14 Reps
12 Reps
@6
@10
5
Stiff Leg Deadlift
1 Set
1 Set
12 Reps
12 Reps
@6
@10
6
Standing Calf Raise
3 Sets
AMRAP
@10
7
Seated Calf Raise
1 Set
1 Set
12 Reps
8 Reps
@6
@10