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Dovahkiin Gains
by Ty
2 athletes joined
Program Description
Gain the strength to slay Alduin and the physique the pull Serana
Program Overview
Level
Advanced, Intermediate
Goal
Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Feb 29, 2024 05:54
Last Edited
May 08, 2024 02:26
down_app
Week 1
1 / 12 Weeks
Day 1
1
Ring Push Up
3 Sets
10 Reps
2
Pull-Up (Weighted)
3 Sets
8 Reps
3A
Chest Press (Machine)
3 Sets
12 Reps
3B
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
4A
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4B
Dumbbell Row
3 Sets
12 Reps
5A
Chest Fly (Cable)
3 Sets
12 Reps
5B
Pullover (Dumbbell)
3 Sets
12 Reps
6
GHD Sit Up (Weighted)
3 Sets
12-15 Reps
Day 4
1
Overhead Press (Machine)
3 Sets
10 Reps
2A
Preacher Curl (Dumbbell)
3 Sets
11 Reps
2B
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
3A
Lateral Raise (Cable)
3 Sets
15 Reps
3B
Y Raise
3 Sets
12 Reps
4A
Bicep Curl (Cable)
3 Sets
10 Reps
4B
French Press
3 Sets
10 Reps
5
Ab Rollout
3 Sets
12 Reps
6
Stair Master
1 Set
15-30 mins
Day 5
1
Hip Abductor (Machine)
2 Sets
12 Reps
2
Back Extension (Weighted)
3 Sets
12 Reps
3
Stiff RDL (Dumbbell)
3 Sets
10 Reps
4
Walking Lunge (Dumbbell)
2 Sets
12 Reps
5
Hip Thrust (machine)
2 Sets
15 Reps
6
Hamstring Curl
3 Sets
12 Reps
7
Pallof Press
3 Sets
10 Reps
Day 3
1
Jog
1 Set
19-22 mins
2
Mobility
1 Set
1 Reps
3A
Neck Curl
3 Sets
10 Reps
3B
Neck Extension
3 Sets
10 Reps
Day 6
1
Jog
1 Set
19-22 mins
2
Mobility
1 Set
1 Reps
3A
Neck Curl
3 Sets
10 Reps
3B
Neck Extension
3 Sets
10 Reps
Day 2
1
Backwards Walk
1 Set
5 mins
2
Lying Knee Drives
1 Set
10 Reps
3
Squat (Smith Machine)
3 Sets
10 Reps
4
Heel Elevated Leg Press
3 Sets
10 Reps
5
Leg Extension
3 Sets
12 Reps
6
Hip Adductor (Machine)
2 Sets
12 Reps
7A
Standing Calf Raise
3 Sets
15 Reps
7B
Hanging Leg Raise
3 Sets
15 Reps
Day 1
1
Rear Delt Fly (Machine)
3 Sets
15 Reps
2
Ring Push Up
2 Sets
10 Reps
3
Dip (Weighted)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
4
Bent Over Row (Barbell)
4 Sets
10 Reps
5
Cambered Bar Bench Press
3 Sets
10 Reps
6
Seated Row (Cable)
3 Sets
12 Reps
7A
Incline Fly (Cable)
2 Sets
12 Reps
7B
Rear Delt Row
2 Sets
12 Reps
8
GHD Sit Up (Weighted)
3 Sets
12-15 Reps
Day 2
1
Backwards Walk
1 Set
5 mins
2
Lying Knee Drives
1 Set
10 Reps
3
Leg Extension
3 Sets
12 Reps
4
Belt Squat
3 Sets
10 Reps
5
Seated Calf Raise
3 Sets
15 Reps
6A
Hip Adductor (Machine)
3 Sets
12 Reps
6B
Sissy Squat
2 Sets
12 Reps
7
Hanging Leg Raise
3 Sets
15 Reps
Day 3
1
Jog
1 Set
18-21 mins
2
Mobility
1 Set
1 Reps
3A
Neck Curl
3 Sets
10 Reps
3B
Neck Extension
3 Sets
10 Reps
Day 4
1
Seated Overhead Press (Barbell)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
2A
Hammer Curl
3 Sets
12 Reps
2B
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
3A
Incline Curl (Dumbbell)
3 Sets
10 Reps
3B
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
4A
Lateral Raise (Machine)
3 Sets
10 Reps
4B
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
5
Ab Rollout
3 Sets
12 Reps
6
Dead Hang
1 Set
1 mins
Day 5
1
Stair Master
1 Set
15 mins
2
Hip Abductor (Machine)
3 Sets
12 Reps
3
Back Extension
3 Sets
12 Reps
4
Stiff Leg Deadlift
3 Sets
10 Reps
5
Reverse Lunge (Dumbbell)
2 Sets
10 Reps
6
Single Leg Hip Thrust
2 Sets
10 Reps
7
Single Leg Hamstring Curl
3 Sets
12 Reps
8
Pallof Press
3 Sets
10 Reps
Day 6
1
Jog
1 Set
15-30 mins
2
Mobility
1 Set
1 Reps
3A
Neck Curl
3 Sets
10 Reps
3B
Neck Extension
3 Sets
10 Reps
Day 1
1
Ring Push Up
3 Sets
10 Reps
2
Pull-Up (Weighted)
3 Sets
8 Reps
3A
Chest Press (Machine)
3 Sets
12 Reps
3B
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
4A
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4B
Dumbbell Row
3 Sets
12 Reps
5A
Chest Fly (Cable)
3 Sets
12 Reps
5B
Pullover (Dumbbell)
3 Sets
12 Reps
6
GHD Sit Up (Weighted)
3 Sets
12-15 Reps
Day 2
1
Backwards Walk
1 Set
5 mins
2
Lying Knee Drives
1 Set
10 Reps
3
Squat (Smith Machine)
3 Sets
10 Reps
4
Heel Elevated Leg Press
3 Sets
10 Reps
5
Leg Extension
3 Sets
12 Reps
6
Hip Adductor (Machine)
2 Sets
12 Reps
7A
Standing Calf Raise
3 Sets
15 Reps
7B
Hanging Leg Raise
3 Sets
15 Reps
Day 3
1
Jog
1 Set
19-22 mins
2
Mobility
1 Set
1 Reps
3A
Neck Curl
3 Sets
10 Reps
3B
Neck Extension
3 Sets
10 Reps
Day 4
1
Overhead Press (Machine)
3 Sets
10 Reps
2A
Preacher Curl (Dumbbell)
3 Sets
11 Reps
2B
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
3A
Lateral Raise (Cable)
3 Sets
15 Reps
3B
Y Raise
3 Sets
12 Reps
4A
Bicep Curl (Cable)
3 Sets
10 Reps
4B
French Press
3 Sets
10 Reps
5
Ab Rollout
3 Sets
12 Reps
6
Stair Master
1 Set
15-30 mins
Day 5
1
Hip Abductor (Machine)
2 Sets
12 Reps
2
Back Extension (Weighted)
3 Sets
12 Reps
3
Stiff RDL (Dumbbell)
3 Sets
10 Reps
4
Walking Lunge (Dumbbell)
2 Sets
12 Reps
5
Hip Thrust (machine)
2 Sets
15 Reps
6
Hamstring Curl
3 Sets
12 Reps
7
Pallof Press
3 Sets
10 Reps
Day 6
1
Jog
1 Set
19-22 mins
2
Mobility
1 Set
1 Reps
3A
Neck Curl
3 Sets
10 Reps
3B
Neck Extension
3 Sets
10 Reps
Day 1
1
Rear Delt Fly (Machine)
3 Sets
15 Reps
2
Ring Push Up
2 Sets
10 Reps
3
Dip (Weighted)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
4
Bent Over Row (Barbell)
4 Sets
10 Reps
5
Cambered Bar Bench Press
3 Sets
10 Reps
6
Seated Row (Cable)
3 Sets
12 Reps
7A
Incline Fly (Cable)
2 Sets
12 Reps
7B
Rear Delt Row
2 Sets
12 Reps
8
GHD Sit Up (Weighted)
3 Sets
12-15 Reps
Day 2
1
Backwards Walk
1 Set
5 mins
2
Lying Knee Drives
1 Set
10 Reps
3
Leg Extension
3 Sets
12 Reps
4
Belt Squat
3 Sets
10 Reps
5
Seated Calf Raise
3 Sets
15 Reps
6A
Hip Adductor (Machine)
3 Sets
12 Reps
6B
Sissy Squat
2 Sets
12 Reps
7
Hanging Leg Raise
3 Sets
15 Reps
Day 3
1
Jog
1 Set
18-21 mins
2
Mobility
1 Set
1 Reps
3A
Neck Curl
3 Sets
10 Reps
3B
Neck Extension
3 Sets
10 Reps
Day 4
1
Seated Overhead Press (Barbell)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
2A
Hammer Curl
3 Sets
12 Reps
2B
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
3A
Incline Curl (Dumbbell)
3 Sets
10 Reps
3B
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
4A
Lateral Raise (Machine)
3 Sets
10 Reps
4B
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
5
Ab Rollout
3 Sets
12 Reps
6
Dead Hang
1 Set
1 mins
Day 5
1
Stair Master
1 Set
15 mins
2
Hip Abductor (Machine)
3 Sets
12 Reps
3
Back Extension
3 Sets
12 Reps
4
Stiff Leg Deadlift
3 Sets
10 Reps
5
Reverse Lunge (Dumbbell)
2 Sets
10 Reps
6
Single Leg Hip Thrust
2 Sets
10 Reps
7
Single Leg Hamstring Curl
3 Sets
12 Reps
8
Pallof Press
3 Sets
10 Reps
Day 6
1
Jog
1 Set
15-30 mins
2
Mobility
1 Set
1 Reps
3A
Neck Curl
3 Sets
10 Reps
3B
Neck Extension
3 Sets
10 Reps
Day 1
1
Ring Push Up
3 Sets
10 Reps
2
Pull-Up (Weighted)
3 Sets
8 Reps
3A
Chest Press (Machine)
3 Sets
12 Reps
3B
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
4A
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4B
Dumbbell Row
3 Sets
12 Reps
5A
Chest Fly (Cable)
3 Sets
12 Reps
5B
Pullover (Dumbbell)
3 Sets
12 Reps
6
GHD Sit Up (Weighted)
3 Sets
12-15 Reps
Day 2
1
Backwards Walk
1 Set
5 mins
2
Lying Knee Drives
1 Set
10 Reps
3
Squat (Smith Machine)
3 Sets
10 Reps
4
Heel Elevated Leg Press
3 Sets
10 Reps
5
Leg Extension
3 Sets
12 Reps
6
Hip Adductor (Machine)
2 Sets
12 Reps
7A
Standing Calf Raise
3 Sets
15 Reps
7B
Hanging Leg Raise
3 Sets
15 Reps
Day 3
1
Jog
1 Set
19-22 mins
2
Mobility
1 Set
1 Reps
3A
Neck Curl
3 Sets
10 Reps
3B
Neck Extension
3 Sets
10 Reps
Day 4
1
Overhead Press (Machine)
3 Sets
10 Reps
2A
Preacher Curl (Dumbbell)
3 Sets
11 Reps
2B
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
3A
Lateral Raise (Cable)
3 Sets
15 Reps
3B
Y Raise
3 Sets
12 Reps
4A
Bicep Curl (Cable)
3 Sets
10 Reps
4B
French Press
3 Sets
10 Reps
5
Ab Rollout
3 Sets
12 Reps
6
Stair Master
1 Set
15-30 mins
Day 5
1
Hip Abductor (Machine)
2 Sets
12 Reps
2
Back Extension (Weighted)
3 Sets
12 Reps
3
Stiff RDL (Dumbbell)
3 Sets
10 Reps
4
Walking Lunge (Dumbbell)
2 Sets
12 Reps
5
Hip Thrust (machine)
2 Sets
15 Reps
6
Hamstring Curl
3 Sets
12 Reps
7
Pallof Press
3 Sets
10 Reps
Day 6
1
Jog
1 Set
19-22 mins
2
Mobility
1 Set
1 Reps
3A
Neck Curl
3 Sets
10 Reps
3B
Neck Extension
3 Sets
10 Reps
Day 1
1
Rear Delt Fly (Machine)
3 Sets
15 Reps
2
Ring Push Up
2 Sets
10 Reps
3
Dip (Weighted)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
4
Bent Over Row (Barbell)
4 Sets
10 Reps
5
Cambered Bar Bench Press
3 Sets
10 Reps
6
Seated Row (Cable)
3 Sets
12 Reps
7A
Incline Fly (Cable)
2 Sets
12 Reps
7B
Rear Delt Row
2 Sets
12 Reps
8
GHD Sit Up (Weighted)
3 Sets
12-15 Reps
Day 2
1
Backwards Walk
1 Set
5 mins
2
Lying Knee Drives
1 Set
10 Reps
3
Leg Extension
3 Sets
12 Reps
4
Belt Squat
3 Sets
10 Reps
5
Seated Calf Raise
3 Sets
15 Reps
6A
Hip Adductor (Machine)
3 Sets
12 Reps
6B
Sissy Squat
2 Sets
12 Reps
7
Hanging Leg Raise
3 Sets
15 Reps
Day 3
1
Jog
1 Set
18-21 mins
2
Mobility
1 Set
1 Reps
3A
Neck Curl
3 Sets
10 Reps
3B
Neck Extension
3 Sets
10 Reps
Day 4
1
Seated Overhead Press (Barbell)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
2A
Hammer Curl
3 Sets
12 Reps
2B
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
3A
Incline Curl (Dumbbell)
3 Sets
10 Reps
3B
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
4A
Lateral Raise (Machine)
3 Sets
10 Reps
4B
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
5
Ab Rollout
3 Sets
12 Reps
6
Dead Hang
1 Set
1 mins
Day 5
1
Stair Master
1 Set
15 mins
2
Hip Abductor (Machine)
3 Sets
12 Reps
3
Back Extension
3 Sets
12 Reps
4
Stiff Leg Deadlift
3 Sets
10 Reps
5
Reverse Lunge (Dumbbell)
2 Sets
10 Reps
6
Single Leg Hip Thrust
2 Sets
10 Reps
7
Single Leg Hamstring Curl
3 Sets
12 Reps
8
Pallof Press
3 Sets
10 Reps
Day 6
1
Jog
1 Set
15-30 mins
2
Mobility
1 Set
1 Reps
3A
Neck Curl
3 Sets
10 Reps
3B
Neck Extension
3 Sets
10 Reps
Day 1
1
Ring Push Up
3 Sets
10 Reps
2
Pull-Up (Weighted)
3 Sets
8 Reps
3A
Chest Press (Machine)
3 Sets
12 Reps
3B
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
4A
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4B
Dumbbell Row
3 Sets
12 Reps
5A
Chest Fly (Cable)
3 Sets
12 Reps
5B
Pullover (Dumbbell)
3 Sets
12 Reps
6
GHD Sit Up (Weighted)
3 Sets
12-15 Reps
Day 2
1
Backwards Walk
1 Set
5 mins
2
Lying Knee Drives
1 Set
10 Reps
3
Squat (Smith Machine)
3 Sets
10 Reps
4
Heel Elevated Leg Press
3 Sets
10 Reps
5
Leg Extension
3 Sets
12 Reps
6
Hip Adductor (Machine)
2 Sets
12 Reps
7A
Standing Calf Raise
3 Sets
15 Reps
7B
Hanging Leg Raise
3 Sets
15 Reps
Day 3
1
Jog
1 Set
19-22 mins
2
Mobility
1 Set
1 Reps
3A
Neck Curl
3 Sets
10 Reps
3B
Neck Extension
3 Sets
10 Reps
Day 4
1
Overhead Press (Machine)
3 Sets
10 Reps
2A
Preacher Curl (Dumbbell)
3 Sets
11 Reps
2B
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
3A
Lateral Raise (Cable)
3 Sets
15 Reps
3B
Y Raise
3 Sets
12 Reps
4A
Bicep Curl (Cable)
3 Sets
10 Reps
4B
French Press
3 Sets
10 Reps
5
Ab Rollout
3 Sets
12 Reps
6
Stair Master
1 Set
15-30 mins
Day 5
1
Hip Abductor (Machine)
2 Sets
12 Reps
2
Back Extension (Weighted)
3 Sets
12 Reps
3
Stiff RDL (Dumbbell)
3 Sets
10 Reps
4
Walking Lunge (Dumbbell)
2 Sets
12 Reps
5
Hip Thrust (machine)
2 Sets
15 Reps
6
Hamstring Curl
3 Sets
12 Reps
7
Pallof Press
3 Sets
10 Reps
Day 6
1
Jog
1 Set
19-22 mins
2
Mobility
1 Set
1 Reps
3A
Neck Curl
3 Sets
10 Reps
3B
Neck Extension
3 Sets
10 Reps
Day 1
1
Rear Delt Fly (Machine)
3 Sets
15 Reps
2
Ring Push Up
2 Sets
10 Reps
3
Dip (Weighted)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
4
Bent Over Row (Barbell)
4 Sets
10 Reps
5
Cambered Bar Bench Press
3 Sets
10 Reps
6
Seated Row (Cable)
3 Sets
12 Reps
7A
Incline Fly (Cable)
2 Sets
12 Reps
7B
Rear Delt Row
2 Sets
12 Reps
8
GHD Sit Up (Weighted)
3 Sets
12-15 Reps
Day 2
1
Backwards Walk
1 Set
5 mins
2
Lying Knee Drives
1 Set
10 Reps
3
Leg Extension
3 Sets
12 Reps
4
Belt Squat
3 Sets
10 Reps
5
Seated Calf Raise
3 Sets
15 Reps
6A
Hip Adductor (Machine)
3 Sets
12 Reps
6B
Sissy Squat
2 Sets
12 Reps
7
Hanging Leg Raise
3 Sets
15 Reps
Day 3
1
Jog
1 Set
18-21 mins
2
Mobility
1 Set
1 Reps
3A
Neck Curl
3 Sets
10 Reps
3B
Neck Extension
3 Sets
10 Reps
Day 4
1
Seated Overhead Press (Barbell)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
2A
Hammer Curl
3 Sets
12 Reps
2B
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
3A
Incline Curl (Dumbbell)
3 Sets
10 Reps
3B
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
4A
Lateral Raise (Machine)
3 Sets
10 Reps
4B
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
5
Ab Rollout
3 Sets
12 Reps
6
Dead Hang
1 Set
1 mins
Day 5
1
Stair Master
1 Set
15 mins
2
Hip Abductor (Machine)
3 Sets
12 Reps
3
Back Extension
3 Sets
12 Reps
4
Stiff Leg Deadlift
3 Sets
10 Reps
5
Reverse Lunge (Dumbbell)
2 Sets
10 Reps
6
Single Leg Hip Thrust
2 Sets
10 Reps
7
Single Leg Hamstring Curl
3 Sets
12 Reps
8
Pallof Press
3 Sets
10 Reps
Day 6
1
Jog
1 Set
15-30 mins
2
Mobility
1 Set
1 Reps
3A
Neck Curl
3 Sets
10 Reps
3B
Neck Extension
3 Sets
10 Reps
Day 1
1
Ring Push Up
3 Sets
10 Reps
2
Pull-Up (Weighted)
3 Sets
8 Reps
3A
Chest Press (Machine)
3 Sets
12 Reps
3B
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
4A
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4B
Dumbbell Row
3 Sets
12 Reps
5A
Chest Fly (Cable)
3 Sets
12 Reps
5B
Pullover (Dumbbell)
3 Sets
12 Reps
6
GHD Sit Up (Weighted)
3 Sets
12-15 Reps
Day 2
1
Backwards Walk
1 Set
5 mins
2
Lying Knee Drives
1 Set
10 Reps
3
Squat (Smith Machine)
3 Sets
10 Reps
4
Heel Elevated Leg Press
3 Sets
10 Reps
5
Leg Extension
3 Sets
12 Reps
6
Hip Adductor (Machine)
2 Sets
12 Reps
7A
Standing Calf Raise
3 Sets
15 Reps
7B
Hanging Leg Raise
3 Sets
15 Reps
Day 3
1
Jog
1 Set
19-22 mins
2
Mobility
1 Set
1 Reps
3A
Neck Curl
3 Sets
10 Reps
3B
Neck Extension
3 Sets
10 Reps
Day 4
1
Overhead Press (Machine)
3 Sets
10 Reps
2A
Preacher Curl (Dumbbell)
3 Sets
11 Reps
2B
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
3A
Lateral Raise (Cable)
3 Sets
15 Reps
3B
Y Raise
3 Sets
12 Reps
4A
Bicep Curl (Cable)
3 Sets
10 Reps
4B
French Press
3 Sets
10 Reps
5
Ab Rollout
3 Sets
12 Reps
6
Stair Master
1 Set
15-30 mins
Day 5
1
Hip Abductor (Machine)
2 Sets
12 Reps
2
Back Extension (Weighted)
3 Sets
12 Reps
3
Stiff RDL (Dumbbell)
3 Sets
10 Reps
4
Walking Lunge (Dumbbell)
2 Sets
12 Reps
5
Hip Thrust (machine)
2 Sets
15 Reps
6
Hamstring Curl
3 Sets
12 Reps
7
Pallof Press
3 Sets
10 Reps
Day 6
1
Jog
1 Set
19-22 mins
2
Mobility
1 Set
1 Reps
3A
Neck Curl
3 Sets
10 Reps
3B
Neck Extension
3 Sets
10 Reps
Day 1
1
Rear Delt Fly (Machine)
3 Sets
15 Reps
2
Ring Push Up
2 Sets
10 Reps
3
Dip (Weighted)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
4
Bent Over Row (Barbell)
4 Sets
10 Reps
5
Cambered Bar Bench Press
3 Sets
10 Reps
6
Seated Row (Cable)
3 Sets
12 Reps
7A
Incline Fly (Cable)
2 Sets
12 Reps
7B
Rear Delt Row
2 Sets
12 Reps
8
GHD Sit Up (Weighted)
3 Sets
12-15 Reps
Day 2
1
Backwards Walk
1 Set
5 mins
2
Lying Knee Drives
1 Set
10 Reps
3
Leg Extension
3 Sets
12 Reps
4
Belt Squat
3 Sets
10 Reps
5
Seated Calf Raise
3 Sets
15 Reps
6A
Hip Adductor (Machine)
3 Sets
12 Reps
6B
Sissy Squat
2 Sets
12 Reps
7
Hanging Leg Raise
3 Sets
15 Reps
Day 3
1
Jog
1 Set
18-21 mins
2
Mobility
1 Set
1 Reps
3A
Neck Curl
3 Sets
10 Reps
3B
Neck Extension
3 Sets
10 Reps
Day 4
1
Seated Overhead Press (Barbell)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
2A
Hammer Curl
3 Sets
12 Reps
2B
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
3A
Incline Curl (Dumbbell)
3 Sets
10 Reps
3B
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
4A
Lateral Raise (Machine)
3 Sets
10 Reps
4B
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
5
Ab Rollout
3 Sets
12 Reps
6
Dead Hang
1 Set
1 mins
Day 5
1
Stair Master
1 Set
15 mins
2
Hip Abductor (Machine)
3 Sets
12 Reps
3
Back Extension
3 Sets
12 Reps
4
Stiff Leg Deadlift
3 Sets
10 Reps
5
Reverse Lunge (Dumbbell)
2 Sets
10 Reps
6
Single Leg Hip Thrust
2 Sets
10 Reps
7
Single Leg Hamstring Curl
3 Sets
12 Reps
8
Pallof Press
3 Sets
10 Reps
Day 6
1
Jog
1 Set
15-30 mins
2
Mobility
1 Set
1 Reps
3A
Neck Curl
3 Sets
10 Reps
3B
Neck Extension
3 Sets
10 Reps
Day 1
1
Ring Push Up
3 Sets
10 Reps
2
Pull-Up (Weighted)
3 Sets
8 Reps
3A
Chest Press (Machine)
3 Sets
12 Reps
3B
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
4A
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4B
Dumbbell Row
3 Sets
12 Reps
5A
Chest Fly (Cable)
3 Sets
12 Reps
5B
Pullover (Dumbbell)
3 Sets
12 Reps
6
GHD Sit Up (Weighted)
3 Sets
12-15 Reps
Day 2
1
Backwards Walk
1 Set
5 mins
2
Lying Knee Drives
1 Set
10 Reps
3
Squat (Smith Machine)
3 Sets
10 Reps
4
Heel Elevated Leg Press
3 Sets
10 Reps
5
Leg Extension
3 Sets
12 Reps
6
Hip Adductor (Machine)
2 Sets
12 Reps
7A
Standing Calf Raise
3 Sets
15 Reps
7B
Hanging Leg Raise
3 Sets
15 Reps
Day 3
1
Jog
1 Set
19-22 mins
2
Mobility
1 Set
1 Reps
3A
Neck Curl
3 Sets
10 Reps
3B
Neck Extension
3 Sets
10 Reps
Day 4
1
Overhead Press (Machine)
3 Sets
10 Reps
2A
Preacher Curl (Dumbbell)
3 Sets
11 Reps
2B
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
3A
Lateral Raise (Cable)
3 Sets
15 Reps
3B
Y Raise
3 Sets
12 Reps
4A
Bicep Curl (Cable)
3 Sets
10 Reps
4B
French Press
3 Sets
10 Reps
5
Ab Rollout
3 Sets
12 Reps
6
Stair Master
1 Set
15-30 mins
Day 5
1
Hip Abductor (Machine)
2 Sets
12 Reps
2
Back Extension (Weighted)
3 Sets
12 Reps
3
Stiff RDL (Dumbbell)
3 Sets
10 Reps
4
Walking Lunge (Dumbbell)
2 Sets
12 Reps
5
Hip Thrust (machine)
2 Sets
15 Reps
6
Hamstring Curl
3 Sets
12 Reps
7
Pallof Press
3 Sets
10 Reps
Day 6
1
Jog
1 Set
19-22 mins
2
Mobility
1 Set
1 Reps
3A
Neck Curl
3 Sets
10 Reps
3B
Neck Extension
3 Sets
10 Reps
Day 1
1
Rear Delt Fly (Machine)
3 Sets
15 Reps
2
Ring Push Up
2 Sets
10 Reps
3
Dip (Weighted)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
4
Bent Over Row (Barbell)
4 Sets
10 Reps
5
Cambered Bar Bench Press
3 Sets
10 Reps
6
Seated Row (Cable)
3 Sets
12 Reps
7A
Incline Fly (Cable)
2 Sets
12 Reps
7B
Rear Delt Row
2 Sets
12 Reps
8
GHD Sit Up (Weighted)
3 Sets
12-15 Reps
Day 2
1
Backwards Walk
1 Set
5 mins
2
Lying Knee Drives
1 Set
10 Reps
3
Leg Extension
3 Sets
12 Reps
4
Belt Squat
3 Sets
10 Reps
5
Seated Calf Raise
3 Sets
15 Reps
6A
Hip Adductor (Machine)
3 Sets
12 Reps
6B
Sissy Squat
2 Sets
12 Reps
7
Hanging Leg Raise
3 Sets
15 Reps
Day 3
1
Jog
1 Set
18-21 mins
2
Mobility
1 Set
1 Reps
3A
Neck Curl
3 Sets
10 Reps
3B
Neck Extension
3 Sets
10 Reps
Day 4
1
Seated Overhead Press (Barbell)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
2A
Hammer Curl
3 Sets
12 Reps
2B
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
3A
Incline Curl (Dumbbell)
3 Sets
10 Reps
3B
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
4A
Lateral Raise (Machine)
3 Sets
10 Reps
4B
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
5
Ab Rollout
3 Sets
12 Reps
6
Dead Hang
1 Set
1 mins
Day 5
1
Stair Master
1 Set
15 mins
2
Hip Abductor (Machine)
3 Sets
12 Reps
3
Back Extension
3 Sets
12 Reps
4
Stiff Leg Deadlift
3 Sets
10 Reps
5
Reverse Lunge (Dumbbell)
2 Sets
10 Reps
6
Single Leg Hip Thrust
2 Sets
10 Reps
7
Single Leg Hamstring Curl
3 Sets
12 Reps
8
Pallof Press
3 Sets
10 Reps
Day 6
1
Jog
1 Set
15-30 mins
2
Mobility
1 Set
1 Reps
3A
Neck Curl
3 Sets
10 Reps
3B
Neck Extension
3 Sets
10 Reps