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DUSI Chest & Shoulders Focus 4Day Split
by Anonymous
72 athletes joined
Program Description
This program is designed for people like me, that have naturally strong and developed leg and back muscles, but are lagging in chest and shoulder size. Go whenever you can, you don‘t have to stick strict to the weeks. Use dynamic double progression. So if you hit the end of a given rep range in a single set, go heavier the next Session for this set. ( Not the other sets of the same movement if you didn‘t hit the end range. For example: bench press 3x8-12, you hit 1x12 1x10 1x9, then just go heavier on the set in the next Session you hit 12 reps with, stick to the same weight with the other 2 sets until you reach 12 reps too. Rest 1,5-3 minutes, prefer more rest on the compounts which are not done in a superset. But listen to your Body is most important - always. Do abs as you need.
Program Overview
Level
Novice, Intermediate, Advanced
Goal
Athletics, Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jan 10, 2024 10:31
Last Edited
Jun 15, 2024 06:59
down_app
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
4 Sets
6-12 Reps
2A
Leg Press (45 Degrees)
4 Sets
8-15 Reps
2B
Calf Press
4 Sets
8-15 Reps
3A
Lat Pulldown
3 Sets
8-12 Reps
3B
Seated Row (Cable)
3 Sets
10-15 Reps
4
Back Extension (Weighted)
3 Sets
8-15 Reps
5
Hammer Curl
3 Sets
8-12 Reps
Day 4
1
Barbell Row
4 Sets
6-12 Reps
2A
Leg Press (45 Degrees)
4 Sets
8-15 Reps
2B
Calf Press
4 Sets
8-15 Reps
3A
Lying Leg Curl
1 Set
8-15 Reps
3B
Leg Extension
1 Set
8-15 Reps
4
Back Extension (Weighted)
3 Sets
8-15 Reps
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps
Day 1
1A
Pec Deck (Machine)
2 Sets
8-15 Reps
1B
Reverse Pec Deck
2 Sets
8-15 Reps
2
Bench Press (Dumbbell)
4 Sets
6-12 Reps
3A
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
3B
Incline Chest Fly (Dumbbell)
3 Sets
10-15 Reps
4
Dip (Bodyweight)
3 Sets
AMRAP
5
Lateral Raise (Cable)
3 Sets
8-15 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
Day 3
1A
Pec Deck (Machine)
2 Sets
8-15 Reps
1B
Reverse Pec Deck
2 Sets
8-15 Reps
2
Bench Press (Dumbbell)
4 Sets
6-12 Reps
3A
Overhead Press (Dumbbell)
3 Sets
6-12 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
4
Dip (Bodyweight)
3 Sets
AMRAP
5
Face Pull
3 Sets
8-15 Reps
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
Day 1
1A
Pec Deck (Machine)
2 Sets
8-15 Reps
1B
Reverse Pec Deck
2 Sets
8-15 Reps
2
Bench Press (Dumbbell)
4 Sets
6-12 Reps
3A
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
3B
Incline Chest Fly (Dumbbell)
3 Sets
10-15 Reps
4
Dip (Bodyweight)
3 Sets
AMRAP
5
Lateral Raise (Cable)
3 Sets
8-15 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
4 Sets
6-12 Reps
2A
Leg Press (45 Degrees)
4 Sets
8-15 Reps
2B
Calf Press
4 Sets
8-15 Reps
3A
Lat Pulldown
3 Sets
8-12 Reps
3B
Seated Row (Cable)
3 Sets
10-15 Reps
4
Back Extension (Weighted)
3 Sets
8-15 Reps
5
Hammer Curl
3 Sets
8-12 Reps
Day 3
1A
Pec Deck (Machine)
2 Sets
8-15 Reps
1B
Reverse Pec Deck
2 Sets
8-15 Reps
2
Bench Press (Dumbbell)
4 Sets
6-12 Reps
3A
Overhead Press (Dumbbell)
3 Sets
6-12 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
4
Dip (Bodyweight)
3 Sets
AMRAP
5
Face Pull
3 Sets
8-15 Reps
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
Day 4
1
Barbell Row
4 Sets
6-12 Reps
2A
Leg Press (45 Degrees)
4 Sets
8-15 Reps
2B
Calf Press
4 Sets
8-15 Reps
3A
Lying Leg Curl
1 Set
8-15 Reps
3B
Leg Extension
1 Set
8-15 Reps
4
Back Extension (Weighted)
3 Sets
8-15 Reps
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps
Day 1
1A
Pec Deck (Machine)
2 Sets
8-15 Reps
1B
Reverse Pec Deck
2 Sets
8-15 Reps
2
Bench Press (Dumbbell)
4 Sets
6-12 Reps
3A
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
3B
Incline Chest Fly (Dumbbell)
3 Sets
10-15 Reps
4
Dip (Bodyweight)
3 Sets
AMRAP
5
Lateral Raise (Cable)
3 Sets
8-15 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
4 Sets
6-12 Reps
2A
Leg Press (45 Degrees)
4 Sets
8-15 Reps
2B
Calf Press
4 Sets
8-15 Reps
3A
Lat Pulldown
3 Sets
8-12 Reps
3B
Seated Row (Cable)
3 Sets
10-15 Reps
4
Back Extension (Weighted)
3 Sets
8-15 Reps
5
Hammer Curl
3 Sets
8-12 Reps
Day 3
1A
Pec Deck (Machine)
2 Sets
8-15 Reps
1B
Reverse Pec Deck
2 Sets
8-15 Reps
2
Bench Press (Dumbbell)
4 Sets
6-12 Reps
3A
Overhead Press (Dumbbell)
3 Sets
6-12 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
4
Dip (Bodyweight)
3 Sets
AMRAP
5
Face Pull
3 Sets
8-15 Reps
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
Day 4
1
Barbell Row
4 Sets
6-12 Reps
2A
Leg Press (45 Degrees)
4 Sets
8-15 Reps
2B
Calf Press
4 Sets
8-15 Reps
3A
Lying Leg Curl
1 Set
8-15 Reps
3B
Leg Extension
1 Set
8-15 Reps
4
Back Extension (Weighted)
3 Sets
8-15 Reps
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps
Day 1
1A
Pec Deck (Machine)
2 Sets
8-15 Reps
1B
Reverse Pec Deck
2 Sets
8-15 Reps
2
Bench Press (Dumbbell)
4 Sets
6-12 Reps
3A
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
3B
Incline Chest Fly (Dumbbell)
3 Sets
10-15 Reps
4
Dip (Bodyweight)
3 Sets
AMRAP
5
Lateral Raise (Cable)
3 Sets
8-15 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
4 Sets
6-12 Reps
2A
Leg Press (45 Degrees)
4 Sets
8-15 Reps
2B
Calf Press
4 Sets
8-15 Reps
3A
Lat Pulldown
3 Sets
8-12 Reps
3B
Seated Row (Cable)
3 Sets
10-15 Reps
4
Back Extension (Weighted)
3 Sets
8-15 Reps
5
Hammer Curl
3 Sets
8-12 Reps
Day 3
1A
Pec Deck (Machine)
2 Sets
8-15 Reps
1B
Reverse Pec Deck
2 Sets
8-15 Reps
2
Bench Press (Dumbbell)
4 Sets
6-12 Reps
3A
Overhead Press (Dumbbell)
3 Sets
6-12 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
4
Dip (Bodyweight)
3 Sets
AMRAP
5
Face Pull
3 Sets
8-15 Reps
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
Day 4
1
Barbell Row
4 Sets
6-12 Reps
2A
Leg Press (45 Degrees)
4 Sets
8-15 Reps
2B
Calf Press
4 Sets
8-15 Reps
3A
Lying Leg Curl
1 Set
8-15 Reps
3B
Leg Extension
1 Set
8-15 Reps
4
Back Extension (Weighted)
3 Sets
8-15 Reps
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps
Day 1
1A
Pec Deck (Machine)
2 Sets
8-15 Reps
1B
Reverse Pec Deck
2 Sets
8-15 Reps
2
Bench Press (Dumbbell)
4 Sets
6-12 Reps
3A
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
3B
Incline Chest Fly (Dumbbell)
3 Sets
10-15 Reps
4
Dip (Bodyweight)
3 Sets
AMRAP
5
Lateral Raise (Cable)
3 Sets
8-15 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
4 Sets
6-12 Reps
2A
Leg Press (45 Degrees)
4 Sets
8-15 Reps
2B
Calf Press
4 Sets
8-15 Reps
3A
Lat Pulldown
3 Sets
8-12 Reps
3B
Seated Row (Cable)
3 Sets
10-15 Reps
4
Back Extension (Weighted)
3 Sets
8-15 Reps
5
Hammer Curl
3 Sets
8-12 Reps
Day 3
1A
Pec Deck (Machine)
2 Sets
8-15 Reps
1B
Reverse Pec Deck
2 Sets
8-15 Reps
2
Bench Press (Dumbbell)
4 Sets
6-12 Reps
3A
Overhead Press (Dumbbell)
3 Sets
6-12 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
4
Dip (Bodyweight)
3 Sets
AMRAP
5
Face Pull
3 Sets
8-15 Reps
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
Day 4
1
Barbell Row
4 Sets
6-12 Reps
2A
Leg Press (45 Degrees)
4 Sets
8-15 Reps
2B
Calf Press
4 Sets
8-15 Reps
3A
Lying Leg Curl
1 Set
8-15 Reps
3B
Leg Extension
1 Set
8-15 Reps
4
Back Extension (Weighted)
3 Sets
8-15 Reps
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps
Day 1
1A
Pec Deck (Machine)
2 Sets
8-15 Reps
1B
Reverse Pec Deck
2 Sets
8-15 Reps
2
Bench Press (Dumbbell)
4 Sets
6-12 Reps
3A
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
3B
Incline Chest Fly (Dumbbell)
3 Sets
10-15 Reps
4
Dip (Bodyweight)
3 Sets
AMRAP
5
Lateral Raise (Cable)
3 Sets
8-15 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
4 Sets
6-12 Reps
2A
Leg Press (45 Degrees)
4 Sets
8-15 Reps
2B
Calf Press
4 Sets
8-15 Reps
3A
Lat Pulldown
3 Sets
8-12 Reps
3B
Seated Row (Cable)
3 Sets
10-15 Reps
4
Back Extension (Weighted)
3 Sets
8-15 Reps
5
Hammer Curl
3 Sets
8-12 Reps
Day 3
1A
Pec Deck (Machine)
2 Sets
8-15 Reps
1B
Reverse Pec Deck
2 Sets
8-15 Reps
2
Bench Press (Dumbbell)
4 Sets
6-12 Reps
3A
Overhead Press (Dumbbell)
3 Sets
6-12 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
4
Dip (Bodyweight)
3 Sets
AMRAP
5
Face Pull
3 Sets
8-15 Reps
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
Day 4
1
Barbell Row
4 Sets
6-12 Reps
2A
Leg Press (45 Degrees)
4 Sets
8-15 Reps
2B
Calf Press
4 Sets
8-15 Reps
3A
Lying Leg Curl
1 Set
8-15 Reps
3B
Leg Extension
1 Set
8-15 Reps
4
Back Extension (Weighted)
3 Sets
8-15 Reps
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps
Day 1
1A
Pec Deck (Machine)
2 Sets
8-15 Reps
1B
Reverse Pec Deck
2 Sets
8-15 Reps
2
Bench Press (Dumbbell)
4 Sets
6-12 Reps
3A
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
3B
Incline Chest Fly (Dumbbell)
3 Sets
10-15 Reps
4
Dip (Bodyweight)
3 Sets
AMRAP
5
Lateral Raise (Cable)
3 Sets
8-15 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
4 Sets
6-12 Reps
2A
Leg Press (45 Degrees)
4 Sets
8-15 Reps
2B
Calf Press
4 Sets
8-15 Reps
3A
Lat Pulldown
3 Sets
8-12 Reps
3B
Seated Row (Cable)
3 Sets
10-15 Reps
4
Back Extension (Weighted)
3 Sets
8-15 Reps
5
Hammer Curl
3 Sets
8-12 Reps
Day 3
1A
Pec Deck (Machine)
2 Sets
8-15 Reps
1B
Reverse Pec Deck
2 Sets
8-15 Reps
2
Bench Press (Dumbbell)
4 Sets
6-12 Reps
3A
Overhead Press (Dumbbell)
3 Sets
6-12 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
4
Dip (Bodyweight)
3 Sets
AMRAP
5
Face Pull
3 Sets
8-15 Reps
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
Day 4
1
Barbell Row
4 Sets
6-12 Reps
2A
Leg Press (45 Degrees)
4 Sets
8-15 Reps
2B
Calf Press
4 Sets
8-15 Reps
3A
Lying Leg Curl
1 Set
8-15 Reps
3B
Leg Extension
1 Set
8-15 Reps
4
Back Extension (Weighted)
3 Sets
8-15 Reps
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps
Day 1
1A
Pec Deck (Machine)
2 Sets
8-15 Reps
1B
Reverse Pec Deck
2 Sets
8-15 Reps
2
Bench Press (Dumbbell)
4 Sets
6-12 Reps
3A
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
3B
Incline Chest Fly (Dumbbell)
3 Sets
10-15 Reps
4
Dip (Bodyweight)
3 Sets
AMRAP
5
Lateral Raise (Cable)
3 Sets
8-15 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
4 Sets
6-12 Reps
2A
Leg Press (45 Degrees)
4 Sets
8-15 Reps
2B
Calf Press
4 Sets
8-15 Reps
3A
Lat Pulldown
3 Sets
8-12 Reps
3B
Seated Row (Cable)
3 Sets
10-15 Reps
4
Back Extension (Weighted)
3 Sets
8-15 Reps
5
Hammer Curl
3 Sets
8-12 Reps
Day 3
1A
Pec Deck (Machine)
2 Sets
8-15 Reps
1B
Reverse Pec Deck
2 Sets
8-15 Reps
2
Bench Press (Dumbbell)
4 Sets
6-12 Reps
3A
Overhead Press (Dumbbell)
3 Sets
6-12 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
4
Dip (Bodyweight)
3 Sets
AMRAP
5
Face Pull
3 Sets
8-15 Reps
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
Day 4
1
Barbell Row
4 Sets
6-12 Reps
2A
Leg Press (45 Degrees)
4 Sets
8-15 Reps
2B
Calf Press
4 Sets
8-15 Reps
3A
Lying Leg Curl
1 Set
8-15 Reps
3B
Leg Extension
1 Set
8-15 Reps
4
Back Extension (Weighted)
3 Sets
8-15 Reps
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps
Day 1
1A
Pec Deck (Machine)
2 Sets
8-15 Reps
1B
Reverse Pec Deck
2 Sets
8-15 Reps
2
Bench Press (Dumbbell)
4 Sets
6-12 Reps
3A
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
3B
Incline Chest Fly (Dumbbell)
3 Sets
10-15 Reps
4
Dip (Bodyweight)
3 Sets
AMRAP
5
Lateral Raise (Cable)
3 Sets
8-15 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
4 Sets
6-12 Reps
2A
Leg Press (45 Degrees)
4 Sets
8-15 Reps
2B
Calf Press
4 Sets
8-15 Reps
3A
Lat Pulldown
3 Sets
8-12 Reps
3B
Seated Row (Cable)
3 Sets
10-15 Reps
4
Back Extension (Weighted)
3 Sets
8-15 Reps
5
Hammer Curl
3 Sets
8-12 Reps
Day 3
1A
Pec Deck (Machine)
2 Sets
8-15 Reps
1B
Reverse Pec Deck
2 Sets
8-15 Reps
2
Bench Press (Dumbbell)
4 Sets
6-12 Reps
3A
Overhead Press (Dumbbell)
3 Sets
6-12 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
4
Dip (Bodyweight)
3 Sets
AMRAP
5
Face Pull
3 Sets
8-15 Reps
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
Day 4
1
Barbell Row
4 Sets
6-12 Reps
2A
Leg Press (45 Degrees)
4 Sets
8-15 Reps
2B
Calf Press
4 Sets
8-15 Reps
3A
Lying Leg Curl
1 Set
8-15 Reps
3B
Leg Extension
1 Set
8-15 Reps
4
Back Extension (Weighted)
3 Sets
8-15 Reps
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps
Day 1
1A
Pec Deck (Machine)
2 Sets
8-15 Reps
1B
Reverse Pec Deck
2 Sets
8-15 Reps
2
Bench Press (Dumbbell)
4 Sets
6-12 Reps
3A
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
3B
Incline Chest Fly (Dumbbell)
3 Sets
10-15 Reps
4
Dip (Bodyweight)
3 Sets
AMRAP
5
Lateral Raise (Cable)
3 Sets
8-15 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
4 Sets
6-12 Reps
2A
Leg Press (45 Degrees)
4 Sets
8-15 Reps
2B
Calf Press
4 Sets
8-15 Reps
3A
Lat Pulldown
3 Sets
8-12 Reps
3B
Seated Row (Cable)
3 Sets
10-15 Reps
4
Back Extension (Weighted)
3 Sets
8-15 Reps
5
Hammer Curl
3 Sets
8-12 Reps
Day 3
1A
Pec Deck (Machine)
2 Sets
8-15 Reps
1B
Reverse Pec Deck
2 Sets
8-15 Reps
2
Bench Press (Dumbbell)
4 Sets
6-12 Reps
3A
Overhead Press (Dumbbell)
3 Sets
6-12 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
4
Dip (Bodyweight)
3 Sets
AMRAP
5
Face Pull
3 Sets
8-15 Reps
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
Day 4
1
Barbell Row
4 Sets
6-12 Reps
2A
Leg Press (45 Degrees)
4 Sets
8-15 Reps
2B
Calf Press
4 Sets
8-15 Reps
3A
Lying Leg Curl
1 Set
8-15 Reps
3B
Leg Extension
1 Set
8-15 Reps
4
Back Extension (Weighted)
3 Sets
8-15 Reps
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps
Day 1
1A
Pec Deck (Machine)
2 Sets
8-15 Reps
1B
Reverse Pec Deck
2 Sets
8-15 Reps
2
Bench Press (Dumbbell)
4 Sets
6-12 Reps
3A
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
3B
Incline Chest Fly (Dumbbell)
3 Sets
10-15 Reps
4
Dip (Bodyweight)
3 Sets
AMRAP
5
Lateral Raise (Cable)
3 Sets
8-15 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
4 Sets
6-12 Reps
2A
Leg Press (45 Degrees)
4 Sets
8-15 Reps
2B
Calf Press
4 Sets
8-15 Reps
3A
Lat Pulldown
3 Sets
8-12 Reps
3B
Seated Row (Cable)
3 Sets
10-15 Reps
4
Back Extension (Weighted)
3 Sets
8-15 Reps
5
Hammer Curl
3 Sets
8-12 Reps
Day 3
1A
Pec Deck (Machine)
2 Sets
8-15 Reps
1B
Reverse Pec Deck
2 Sets
8-15 Reps
2
Bench Press (Dumbbell)
4 Sets
6-12 Reps
3A
Overhead Press (Dumbbell)
3 Sets
6-12 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
4
Dip (Bodyweight)
3 Sets
AMRAP
5
Face Pull
3 Sets
8-15 Reps
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
Day 4
1
Barbell Row
4 Sets
6-12 Reps
2A
Leg Press (45 Degrees)
4 Sets
8-15 Reps
2B
Calf Press
4 Sets
8-15 Reps
3A
Lying Leg Curl
1 Set
8-15 Reps
3B
Leg Extension
1 Set
8-15 Reps
4
Back Extension (Weighted)
3 Sets
8-15 Reps
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps
Day 1
1A
Pec Deck (Machine)
2 Sets
8-15 Reps
1B
Reverse Pec Deck
2 Sets
8-15 Reps
2
Bench Press (Dumbbell)
4 Sets
6-12 Reps
3A
Incline Bench Press (Dumbbell)
3 Sets
6-12 Reps
3B
Incline Chest Fly (Dumbbell)
3 Sets
10-15 Reps
4
Dip (Bodyweight)
3 Sets
AMRAP
5
Lateral Raise (Cable)
3 Sets
8-15 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
4 Sets
6-12 Reps
2A
Leg Press (45 Degrees)
4 Sets
8-15 Reps
2B
Calf Press
4 Sets
8-15 Reps
3A
Lat Pulldown
3 Sets
8-12 Reps
3B
Seated Row (Cable)
3 Sets
10-15 Reps
4
Back Extension (Weighted)
3 Sets
8-15 Reps
5
Hammer Curl
3 Sets
8-12 Reps
Day 3
1A
Pec Deck (Machine)
2 Sets
8-15 Reps
1B
Reverse Pec Deck
2 Sets
8-15 Reps
2
Bench Press (Dumbbell)
4 Sets
6-12 Reps
3A
Overhead Press (Dumbbell)
3 Sets
6-12 Reps
3B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
4
Dip (Bodyweight)
3 Sets
AMRAP
5
Face Pull
3 Sets
8-15 Reps
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
Day 4
1
Barbell Row
4 Sets
6-12 Reps
2A
Leg Press (45 Degrees)
4 Sets
8-15 Reps
2B
Calf Press
4 Sets
8-15 Reps
3A
Lying Leg Curl
1 Set
8-15 Reps
3B
Leg Extension
1 Set
8-15 Reps
4
Back Extension (Weighted)
3 Sets
8-15 Reps
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps