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Full body high frequency
by Youssef H.
5 athletes joined
Program Description
Get jacked
Program Overview
Level
Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Mar 15, 2024 03:58
Last Edited
May 27, 2024 02:55
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Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
3
Bicep Curl (EZ Bar)
3 Sets
15 Reps
4
Pec Fly (Dumbbell)
3 Sets
15 Reps
5
Lat Pulldown
3 Sets
10 Reps
6
Hanging Leg Raise
3 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Tricep Pushdown (Cable)
3 Sets
15 Reps
3
Unilateral Cable Fly
3 Sets
15 Reps
4
Romanian Deadlift (Barbell)
3 Sets
12 Reps
5
Seated Row (Cable)
3 Sets
15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
7
Shrug (Barbell)
3 Sets
15 Reps
Day 4
1
Dip (Bodyweight)
3 Sets
12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
3
Belt Squat
3 Sets
15 Reps
4
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
5
Wide Grip Lat Pulldown
3 Sets
15 Reps
6
Lateral Raise (Cable)
3 Sets
20 Reps
7
Face Pull
3 Sets
20 Reps
Day 5
1
Concentration Curl
3 Sets
10 Reps
2
Seated Military Press (Barbell)
3 Sets
10 Reps
3
Pec Fly (Dumbbell)
3 Sets
15 Reps
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5
Seated Row (Cable)
3 Sets
12 Reps
6
Cable Crunch
3 Sets
15 Reps
7
Seated Calf Raise
3 Sets
15 Reps
Day 3
1
Chin-Up (Bodyweight)
3 Sets
12 Reps
2
Hammer Curl
3 Sets
8 Reps
3
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
4
Face Pull
3 Sets
12 Reps
5
Belt Squat
3 Sets
15 Reps
6
Seated Calf Raise
3 Sets
15 Reps
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
3
Bicep Curl (EZ Bar)
3 Sets
15 Reps
4
Pec Fly (Dumbbell)
3 Sets
15 Reps
5
Lat Pulldown
3 Sets
10 Reps
6
Hanging Leg Raise
3 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Tricep Pushdown (Cable)
3 Sets
15 Reps
3
Unilateral Cable Fly
3 Sets
15 Reps
4
Romanian Deadlift (Barbell)
3 Sets
12 Reps
5
Seated Row (Cable)
3 Sets
15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
7
Shrug (Barbell)
3 Sets
15 Reps
Day 4
1
Dip (Bodyweight)
3 Sets
12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
3
Belt Squat
3 Sets
15 Reps
4
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
5
Wide Grip Lat Pulldown
3 Sets
15 Reps
6
Lateral Raise (Cable)
3 Sets
20 Reps
7
Face Pull
3 Sets
20 Reps
Day 5
1
Concentration Curl
3 Sets
10 Reps
2
Seated Military Press (Barbell)
3 Sets
10 Reps
3
Pec Fly (Dumbbell)
3 Sets
15 Reps
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5
Seated Row (Cable)
3 Sets
12 Reps
6
Cable Crunch
3 Sets
15 Reps
7
Seated Calf Raise
3 Sets
15 Reps
Day 3
1
Chin-Up (Bodyweight)
3 Sets
12 Reps
2
Hammer Curl
3 Sets
8 Reps
3
Bench Press (Close Grip)
3 Sets
12 Reps
4
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
5
Face Pull
3 Sets
12 Reps
6
Belt Squat
3 Sets
15 Reps
7
Seated Calf Raise
3 Sets
15 Reps
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
3
Bicep Curl (EZ Bar)
3 Sets
15 Reps
4
Pec Fly (Dumbbell)
3 Sets
15 Reps
5
Lat Pulldown
3 Sets
10 Reps
6
Hanging Leg Raise
3 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Tricep Pushdown (Cable)
3 Sets
15 Reps
3
Unilateral Cable Fly
3 Sets
15 Reps
4
Romanian Deadlift (Barbell)
3 Sets
12 Reps
5
Seated Row (Cable)
3 Sets
15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
7
Shrug (Barbell)
3 Sets
15 Reps
Day 4
1
Dip (Bodyweight)
3 Sets
12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
3
Belt Squat
3 Sets
15 Reps
4
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
5
Wide Grip Lat Pulldown
3 Sets
15 Reps
6
Lateral Raise (Cable)
3 Sets
20 Reps
7
Face Pull
3 Sets
20 Reps
Day 5
1
Concentration Curl
3 Sets
10 Reps
2
Seated Military Press (Barbell)
3 Sets
10 Reps
3
Pec Fly (Dumbbell)
3 Sets
15 Reps
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5
Seated Row (Cable)
3 Sets
12 Reps
6
Cable Crunch
3 Sets
15 Reps
7
Seated Calf Raise
3 Sets
15 Reps
Day 3
1
Chin-Up (Bodyweight)
3 Sets
12 Reps
2
Hammer Curl
3 Sets
8 Reps
3
Bench Press (Close Grip)
3 Sets
12 Reps
4
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
5
Face Pull
3 Sets
12 Reps
6
Belt Squat
3 Sets
15 Reps
7
Seated Calf Raise
3 Sets
15 Reps
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
3
Bicep Curl (EZ Bar)
3 Sets
15 Reps
4
Pec Fly (Dumbbell)
3 Sets
15 Reps
5
Lat Pulldown
3 Sets
10 Reps
6
Hanging Leg Raise
3 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Tricep Pushdown (Cable)
3 Sets
15 Reps
3
Unilateral Cable Fly
3 Sets
15 Reps
4
Romanian Deadlift (Barbell)
3 Sets
12 Reps
5
Seated Row (Cable)
3 Sets
15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
7
Shrug (Barbell)
3 Sets
15 Reps
Day 4
1
Dip (Bodyweight)
3 Sets
12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
3
Belt Squat
3 Sets
15 Reps
4
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
5
Wide Grip Lat Pulldown
3 Sets
15 Reps
6
Lateral Raise (Cable)
3 Sets
20 Reps
7
Face Pull
3 Sets
20 Reps
Day 5
1
Concentration Curl
3 Sets
10 Reps
2
Seated Military Press (Barbell)
3 Sets
10 Reps
3
Pec Fly (Dumbbell)
3 Sets
15 Reps
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5
Seated Row (Cable)
3 Sets
12 Reps
6
Cable Crunch
3 Sets
15 Reps
7
Seated Calf Raise
3 Sets
15 Reps
Day 3
1
Chin-Up (Bodyweight)
3 Sets
12 Reps
2
Bench Press (Close Grip)
3 Sets
10 Reps
3
Hammer Curl
3 Sets
8 Reps
4
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
5
Face Pull
3 Sets
12 Reps
6
Belt Squat
3 Sets
15 Reps
7
Seated Calf Raise
3 Sets
15 Reps
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
3
Bicep Curl (EZ Bar)
3 Sets
15 Reps
4
Pec Fly (Dumbbell)
3 Sets
15 Reps
5
Lat Pulldown
3 Sets
10 Reps
6
Hanging Leg Raise
3 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Tricep Pushdown (Cable)
3 Sets
15 Reps
3
Unilateral Cable Fly
3 Sets
15 Reps
4
Romanian Deadlift (Barbell)
3 Sets
12 Reps
5
Seated Row (Cable)
3 Sets
15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
7
Shrug (Barbell)
3 Sets
15 Reps
Day 3
1
Chin-Up (Bodyweight)
3 Sets
12 Reps
2
Hammer Curl
3 Sets
8 Reps
3
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
4
Face Pull
3 Sets
12 Reps
5
Belt Squat
3 Sets
15 Reps
6
Seated Calf Raise
3 Sets
15 Reps
Day 4
1
Dip (Bodyweight)
3 Sets
12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
3
Belt Squat
3 Sets
15 Reps
4
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
5
Wide Grip Lat Pulldown
3 Sets
15 Reps
6
Lateral Raise (Cable)
3 Sets
20 Reps
7
Face Pull
3 Sets
20 Reps
Day 5
1
Concentration Curl
3 Sets
10 Reps
2
Seated Military Press (Barbell)
3 Sets
10 Reps
3
Pec Fly (Dumbbell)
3 Sets
15 Reps
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5
Seated Row (Cable)
3 Sets
12 Reps
6
Cable Crunch
3 Sets
15 Reps
7
Seated Calf Raise
3 Sets
15 Reps
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
3
Bicep Curl (EZ Bar)
3 Sets
15 Reps
4
Pec Fly (Dumbbell)
3 Sets
15 Reps
5
Lat Pulldown
3 Sets
10 Reps
6
Hanging Leg Raise
3 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Tricep Pushdown (Cable)
3 Sets
15 Reps
3
Unilateral Cable Fly
3 Sets
15 Reps
4
Romanian Deadlift (Barbell)
3 Sets
12 Reps
5
Seated Row (Cable)
3 Sets
15 Reps
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
7
Shrug (Barbell)
3 Sets
15 Reps
Day 3
1
Chin-Up (Bodyweight)
3 Sets
12 Reps
2
Bench Press (Close Grip)
3 Sets
10 Reps
3
Hammer Curl
3 Sets
8 Reps
4
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
5
Face Pull
3 Sets
12 Reps
6
Belt Squat
3 Sets
15 Reps
7
Seated Calf Raise
3 Sets
15 Reps
Day 4
1
Dip (Bodyweight)
3 Sets
12 Reps
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
3
Belt Squat
3 Sets
15 Reps
4
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
5
Wide Grip Lat Pulldown
3 Sets
15 Reps
6
Lateral Raise (Cable)
3 Sets
20 Reps
7
Face Pull
3 Sets
20 Reps
Day 5
1
Concentration Curl
3 Sets
10 Reps
2
Seated Military Press (Barbell)
3 Sets
10 Reps
3
Pec Fly (Dumbbell)
3 Sets
15 Reps
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5
Seated Row (Cable)
3 Sets
12 Reps
6
Cable Crunch
3 Sets
15 Reps
7
Seated Calf Raise
3 Sets
15 Reps
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
3
Bicep Curl (EZ Bar)
3 Sets
15 Reps
4
Lat Pulldown
3 Sets
10 Reps
5
Pec Fly (Dumbbell)
3 Sets
15 Reps
6
Hanging Leg Raise
3 Sets
12 Reps
Day 3
1
Barbell Row
3 Sets
10 Reps
2
Bench Press (Close Grip)
3 Sets
10 Reps
3
Belt Squat
3 Sets
15 Reps
4
Hammer Curl
3 Sets
8 Reps
5
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
6
Face Pull
3 Sets
12 Reps
7
Seated Calf Raise
3 Sets
15 Reps
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
2
Belt Squat
3 Sets
15 Reps
3
Pull-Up (Bodyweight)
3 Sets
12 Reps
4
Dip (Bodyweight)
3 Sets
12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
20 Reps
6
Tricep Pushdown (Cable)
3 Sets
20 Reps
7
Face Pull
3 Sets
20 Reps
Day 5
1
Seated Military Press (Barbell)
3 Sets
10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
3
Concentration Curl
3 Sets
10 Reps
4
Pec Fly (Dumbbell)
3 Sets
15 Reps
5
Lat Pulldown (Close Grip)
3 Sets
12 Reps
6
Cable Crunch
3 Sets
15 Reps
7
Seated Calf Raise
3 Sets
15 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Lat Pulldown (Close Grip)
3 Sets
12 Reps
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
4
Concentration Curl
3 Sets
12 Reps
5
Tricep Pushdown (Cable)
3 Sets
15 Reps
6
Shrug (Barbell)
3 Sets
15 Reps
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
2
Bicep Curl (EZ Bar)
3 Sets
15 Reps
3
Bench Press (Close Grip)
3 Sets
10 Reps
4
Lat Pulldown
3 Sets
10 Reps
5
Pec Fly (Dumbbell)
3 Sets
15 Reps
6
Hanging Leg Raise
3 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Romanian Deadlift (Barbell)
3 Sets
15 Reps
3
Lat Pulldown (Close Grip)
3 Sets
12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
5
Concentration Curl
3 Sets
12 Reps
6
Tricep Pushdown (Cable)
3 Sets
15 Reps
7
Shrug (Barbell)
3 Sets
15 Reps
Day 3
1
Barbell Row
3 Sets
10 Reps
2
Belt Squat
3 Sets
15 Reps
3
Hammer Curl
3 Sets
8 Reps
4
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
5
Face Pull
3 Sets
12 Reps
6
Seated Calf Raise
3 Sets
15 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
2
Belt Squat
3 Sets
15 Reps
3
Pull-Up (Bodyweight)
3 Sets
12 Reps
4
Dip (Bodyweight)
3 Sets
12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
20 Reps
6
Tricep Pushdown (Cable)
3 Sets
20 Reps
7
Face Pull
3 Sets
20 Reps
Day 5
1
Seated Military Press (Barbell)
3 Sets
10 Reps
2
Belt Squat
3 Sets
12 Reps
3
Concentration Curl
3 Sets
10 Reps
4
Pec Fly (Dumbbell)
3 Sets
15 Reps
5
Lat Pulldown (Close Grip)
3 Sets
12 Reps
6
Cable Crunch
3 Sets
15 Reps
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
2
Bicep Curl (EZ Bar)
3 Sets
15 Reps
3
Bench Press (Close Grip)
3 Sets
10 Reps
4
Lat Pulldown
3 Sets
10 Reps
5
Pec Fly (Dumbbell)
3 Sets
15 Reps
6
Hanging Leg Raise
3 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Romanian Deadlift (Barbell)
3 Sets
15 Reps
3
Lat Pulldown (Close Grip)
3 Sets
12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
5
Concentration Curl
3 Sets
12 Reps
6
Tricep Pushdown (Cable)
3 Sets
15 Reps
7
Shrug (Barbell)
3 Sets
15 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
2
Pull-Up (Bodyweight)
3 Sets
12 Reps
3
Dip (Bodyweight)
3 Sets
12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
20 Reps
5
Tricep Pushdown (Cable)
3 Sets
20 Reps
6
Face Pull
3 Sets
20 Reps
Day 3
1
Barbell Row
3 Sets
10 Reps
2
Belt Squat
3 Sets
15 Reps
3
Bench Press (Close Grip)
3 Sets
10 Reps
4
Hammer Curl
3 Sets
8 Reps
5
Pec Fly (Dumbbell)
3 Sets
15 Reps
6
Face Pull
3 Sets
12 Reps
Day 5
1
Seated Military Press (Barbell)
3 Sets
10 Reps
2
Belt Squat
3 Sets
12 Reps
3
Concentration Curl
3 Sets
10 Reps
4
Pec Fly (Dumbbell)
3 Sets
15 Reps
5
Wide Grip Lat Pulldown
3 Sets
12 Reps
6
Cable Crunch
3 Sets
15 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Romanian Deadlift (Barbell)
3 Sets
15 Reps
3
Lat Pulldown (Close Grip)
3 Sets
12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
5
Concentration Curl
3 Sets
12 Reps
6
Tricep Pushdown (Cable)
3 Sets
15 Reps
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
2
Bicep Curl (EZ Bar)
3 Sets
15 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5
Shrug (Barbell)
3 Sets
15 Reps
6
Hanging Leg Raise
3 Sets
12 Reps
Day 3
1
Barbell Row
3 Sets
10 Reps
2
Bench Press (Close Grip)
3 Sets
10 Reps
3
Belt Squat
3 Sets
15 Reps
4
Hammer Curl
3 Sets
8 Reps
5
Pec Fly (Dumbbell)
3 Sets
15 Reps
6
Face Pull
3 Sets
12 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
2
Dip (Bodyweight)
3 Sets
12 Reps
3
Chin-Up (Bodyweight)
3 Sets
12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
20 Reps
5
Tricep Pushdown (Cable)
3 Sets
20 Reps
6
Face Pull
3 Sets
20 Reps
Day 5
1
Seated Military Press (Barbell)
3 Sets
10 Reps
2
Belt Squat
3 Sets
12 Reps
3
Concentration Curl
3 Sets
10 Reps
4
Pec Fly (Dumbbell)
3 Sets
15 Reps
5
Wide Grip Lat Pulldown
3 Sets
12 Reps
6
Cable Crunch
3 Sets
15 Reps
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
2
Bicep Curl (EZ Bar)
3 Sets
15 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5
Shrug (Barbell)
3 Sets
15 Reps
6
Hanging Leg Raise
3 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Romanian Deadlift (Barbell)
3 Sets
15 Reps
3
Lat Pulldown (Close Grip)
3 Sets
12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
5
Concentration Curl
3 Sets
12 Reps
6
Tricep Pushdown (Cable)
3 Sets
15 Reps
Day 3
1
Barbell Row
3 Sets
10 Reps
2
Bench Press (Close Grip)
3 Sets
10 Reps
3
Belt Squat
3 Sets
15 Reps
4
Hammer Curl
3 Sets
8 Reps
5
Pec Fly (Dumbbell)
3 Sets
15 Reps
6
Face Pull
3 Sets
12 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
2
Dip (Bodyweight)
3 Sets
12 Reps
3
Chin-Up (Bodyweight)
3 Sets
12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
20 Reps
5
Tricep Pushdown (Cable)
3 Sets
20 Reps
6
Face Pull
3 Sets
20 Reps
Day 5
1
Seated Military Press (Barbell)
3 Sets
10 Reps
2
Belt Squat
3 Sets
12 Reps
3
Concentration Curl
3 Sets
10 Reps
4
Pec Fly (Dumbbell)
3 Sets
15 Reps
5
Wide Grip Lat Pulldown
3 Sets
12 Reps
6
Cable Crunch
3 Sets
15 Reps
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
2
Bicep Curl (EZ Bar)
3 Sets
15 Reps
3
Lat Pulldown
3 Sets
10 Reps
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5
Shrug (Barbell)
3 Sets
15 Reps
6
Hanging Leg Raise
3 Sets
12 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Romanian Deadlift (Barbell)
3 Sets
15 Reps
3
Lat Pulldown (Close Grip)
3 Sets
12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
5
Concentration Curl
3 Sets
12 Reps
6
Tricep Pushdown (Cable)
3 Sets
15 Reps
Day 3
1
Barbell Row
3 Sets
10 Reps
2
Bench Press (Close Grip)
3 Sets
10 Reps
3
Belt Squat
3 Sets
15 Reps
4
Hammer Curl
3 Sets
8 Reps
5
Pec Fly (Dumbbell)
3 Sets
15 Reps
6
Face Pull
3 Sets
12 Reps
Day 4
1
Deadlift (Barbell)
3 Sets
5 Reps
2
Dip (Bodyweight)
3 Sets
12 Reps
3
Chin-Up (Bodyweight)
3 Sets
12 Reps
4
Lateral Raise (Dumbbell)
3 Sets
20 Reps
5
Tricep Pushdown (Cable)
3 Sets
20 Reps
6
Face Pull
3 Sets
20 Reps
Day 5
1
Seated Military Press (Barbell)
3 Sets
10 Reps
2
Belt Squat
3 Sets
12 Reps
3
Concentration Curl
3 Sets
10 Reps
4
Pec Fly (Dumbbell)
3 Sets
15 Reps
5
Wide Grip Lat Pulldown
3 Sets
12 Reps
6
Cable Crunch
3 Sets
15 Reps