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Full body workout
by Amir A.
4 athletes joined
Program Description
Split body workout for 5 days 1st Day : Chest & biceps 2nd Day : Back & triceps 3rd Day : Shoulder & biceps 4th Day : Arms 5th Day : Legs
Program Overview
Level
Beginner
Goal
Athletics
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Apr 17, 2024 03:50
Last Edited
May 07, 2024 10:07
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Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10-12 Reps
@7
2
Incline Bench Press (Barbell)
3 Sets
10-12 Reps
@7
3
Pec Fly (Dumbbell)
3 Sets
10-12 Reps
@7
4
Pullover (Dumbbell)
3 Sets
10-12 Reps
@7
5
Chest Fly (Machine)
3 Sets
10-12 Reps
@7
6
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@7
7
Hammer Curl
3 Sets
10-12 Reps
@7
Day 2
1
Lat Pulldown
3 Sets
10-12 Reps
@6.5
2
High Row
3 Sets
10-12 Reps
@6.5
3
Barbell Row
3 Sets
10-12 Reps
@6.5
4
Dumbbell Row
3 Sets
10-12 Reps
@6.5
5
Seated Row (Cable)
3 Sets
10-12 Reps
@6.5
6
V-Handle Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@6.5
7
Single Arm Pushdown
3 Sets
10-12 Reps
@6.5
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
@7
2
Arnold Press
3 Sets
8-10 Reps
@7
3
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@7
4
High Pull
3 Sets
10-12 Reps
@7
5
Face Pull
3 Sets
10-12 Reps
@7.5
6
Hammer Curl
3 Sets
10-12 Reps
@6.5
7
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@6.5
Day 4
1
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@6.5
2
Hammer Curl
3 Sets
10-12 Reps
@6.5
3
Concentration Curl
3 Sets
10-12 Reps
@6.5
4
Preacher Curl (Barbell)
3 Sets
10-12 Reps
@6.5
5
French Press
3 Sets
10-12 Reps
@6.5
6
Seated Dip (Machine)
3 Sets
10-12 Reps
@6.5
7
Single Arm Tricep Extension (Cable)
3 Sets
10-12 Reps
@6.5
Day 5
1
Deadlift (Barbell)
3 Sets
8-10 Reps
@6.5
2
Squat (Smith Machine)
3 Sets
8-10 Reps
@6.5
3
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@7
4
Leg Curl
1 Set
10-12 Reps
@6.5
5
Leg Press
3 Sets
10-12 Reps
@6.5
6
Seated Calf Raise
3 Sets
10-12 Reps
@6.5
Day 1
1
Bench Press (Smith Machine)
3 Sets
10-12 Reps
@7
2
Incline Bench Press (Smith Machine)
3 Sets
10-12 Reps
@7
3
Chest Press (Machine)
3 Sets
10-12 Reps
@7
4
Chest Fly (Machine)
3 Sets
10-12 Reps
@7
5
Chest Fly (Cable)
3 Sets
10-12 Reps
@7
6
Bicep Curl (Cable)
3 Sets
10-12 Reps
@7
7
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@7
Day 2
1
Lat Pulldown
3 Sets
10-12 Reps
@6.5
2
High Row
3 Sets
10-12 Reps
@6.5
3
Dumbbell Row
3 Sets
10-12 Reps
@6.5
4
Seated Row (Cable)
3 Sets
10-12 Reps
@6.5
5
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@6.5
6
Seated Dip (Machine)
3 Sets
10-12 Reps
@6.5
7
Tricep Extension (Machine)
3 Sets
10-12 Reps
@6.5
Day 4
1
Preacher Curl (Barbell)
3 Sets
10-12 Reps
@7
2
Preacher Curl (Dumbbell)
3 Sets
10-12 Reps
@7
3
Hammer Curl
3 Sets
10-12 Reps
@7
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@7
5
Single Arm Pushdown
3 Sets
10-12 Reps
@7
6
French Press
3 Sets
10-12 Reps
@7
7
Reverse Wrist Curl (Barbell)
3 Sets
10-12 Reps
@7
Day 5
1
Deadlift (Smith Machine)
3 Sets
10-12 Reps
@6.5
2
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@6.5
3
Leg Extension
3 Sets
10-12 Reps
@6.5
4
Lying Leg Curl
3 Sets
10-12 Reps
@6.5
5
Standing Calf Raise
3 Sets
10-12 Reps
@6.5
Day 3
1
Shoulder Press (Plate Loaded)
3 Sets
10-12 Reps
@7
2
Reverse Pec Deck
3 Sets
10-12 Reps
@6.5
3
One Arm Lateral Raise (Cable)
3 Sets
10-12 Reps
@6.5
4
Shrug (Barbell)
3 Sets
12-15 Reps
@7
5
Face Pull
3 Sets
10-12 Reps
@7
6
Bicep Curl (Cable)
3 Sets
10-12 Reps
@7
7
Preacher Curl (Barbell)
3 Sets
10-12 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
10-12 Reps
@7
2
Incline Bench Press (Barbell)
3 Sets
10-12 Reps
@7
3
Pec Fly (Dumbbell)
3 Sets
10-12 Reps
@7
4
Pullover (Dumbbell)
3 Sets
10-12 Reps
@7
5
Chest Fly (Machine)
3 Sets
10-12 Reps
@7
6
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@7
7
Hammer Curl
3 Sets
10-12 Reps
@7
Day 2
1
Lat Pulldown
3 Sets
10-12 Reps
@6.5
2
High Row
3 Sets
10-12 Reps
@6.5
3
Barbell Row
3 Sets
10-12 Reps
@6.5
4
Dumbbell Row
3 Sets
10-12 Reps
@6.5
5
Seated Row (Cable)
3 Sets
10-12 Reps
@6.5
6
V-Handle Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@6.5
7
Single Arm Pushdown
3 Sets
10-12 Reps
@6.5
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
@7
2
Arnold Press
3 Sets
8-10 Reps
@7
3
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@7
4
High Pull
3 Sets
10-12 Reps
@7
5
Face Pull
3 Sets
10-12 Reps
@7.5
6
Hammer Curl
3 Sets
10-12 Reps
@6.5
7
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@6.5
Day 4
1
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@6.5
2
Hammer Curl
3 Sets
10-12 Reps
@6.5
3
Concentration Curl
3 Sets
10-12 Reps
@6.5
4
Preacher Curl (Barbell)
3 Sets
10-12 Reps
@6.5
5
French Press
3 Sets
10-12 Reps
@6.5
6
Seated Dip (Machine)
3 Sets
10-12 Reps
@6.5
7
Single Arm Tricep Extension (Cable)
3 Sets
10-12 Reps
@6.5
Day 5
1
Deadlift (Barbell)
3 Sets
8-10 Reps
@6.5
2
Squat (Smith Machine)
3 Sets
8-10 Reps
@6.5
3
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@7
4
Leg Curl
1 Set
10-12 Reps
@6.5
5
Leg Press
3 Sets
10-12 Reps
@6.5
6
Seated Calf Raise
3 Sets
10-12 Reps
@6.5
Day 1
1
Bench Press (Smith Machine)
3 Sets
10-12 Reps
@7
2
Incline Bench Press (Smith Machine)
3 Sets
10-12 Reps
@7
3
Chest Press (Machine)
3 Sets
10-12 Reps
@7
4
Chest Fly (Machine)
3 Sets
10-12 Reps
@7
5
Chest Fly (Cable)
3 Sets
10-12 Reps
@7
6
Bicep Curl (Cable)
3 Sets
10-12 Reps
@7
7
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@7
Day 2
1
Lat Pulldown
3 Sets
10-12 Reps
@6.5
2
High Row
3 Sets
10-12 Reps
@6.5
3
Dumbbell Row
3 Sets
10-12 Reps
@6.5
4
Seated Row (Cable)
3 Sets
10-12 Reps
@6.5
5
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@6.5
6
Seated Dip (Machine)
3 Sets
10-12 Reps
@6.5
7
Tricep Extension (Machine)
3 Sets
10-12 Reps
@6.5
Day 4
1
Preacher Curl (Barbell)
3 Sets
10-12 Reps
@7
2
Preacher Curl (Dumbbell)
3 Sets
10-12 Reps
@7
3
Hammer Curl
3 Sets
10-12 Reps
@7
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@7
5
Single Arm Pushdown
3 Sets
10-12 Reps
@7
6
French Press
3 Sets
10-12 Reps
@7
7
Reverse Wrist Curl (Barbell)
3 Sets
10-12 Reps
@7
Day 5
1
Deadlift (Smith Machine)
3 Sets
10-12 Reps
@6.5
2
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@6.5
3
Leg Extension
3 Sets
10-12 Reps
@6.5
4
Lying Leg Curl
3 Sets
10-12 Reps
@6.5
5
Standing Calf Raise
3 Sets
10-12 Reps
@6.5
Day 3
1
Shoulder Press (Plate Loaded)
3 Sets
10-12 Reps
@7
2
Reverse Pec Deck
3 Sets
10-12 Reps
@6.5
3
One Arm Lateral Raise (Cable)
3 Sets
10-12 Reps
@6.5
4
Shrug (Barbell)
3 Sets
12-15 Reps
@7
5
Face Pull
3 Sets
10-12 Reps
@7
6
Bicep Curl (Cable)
3 Sets
10-12 Reps
@7
7
Preacher Curl (Barbell)
3 Sets
10-12 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
10-12 Reps
@7
2
Incline Bench Press (Barbell)
3 Sets
10-12 Reps
@7
3
Pec Fly (Dumbbell)
3 Sets
10-12 Reps
@7
4
Pullover (Dumbbell)
3 Sets
10-12 Reps
@7
5
Chest Fly (Machine)
3 Sets
10-12 Reps
@7
6
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@7
7
Hammer Curl
3 Sets
10-12 Reps
@7
Day 2
1
Lat Pulldown
3 Sets
10-12 Reps
@6.5
2
High Row
3 Sets
10-12 Reps
@6.5
3
Barbell Row
3 Sets
10-12 Reps
@6.5
4
Dumbbell Row
3 Sets
10-12 Reps
@6.5
5
Seated Row (Cable)
3 Sets
10-12 Reps
@6.5
6
V-Handle Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@6.5
7
Single Arm Pushdown
3 Sets
10-12 Reps
@6.5
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
@7
2
Arnold Press
3 Sets
8-10 Reps
@7
3
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@7
4
High Pull
3 Sets
10-12 Reps
@7
5
Face Pull
3 Sets
10-12 Reps
@7.5
6
Hammer Curl
3 Sets
10-12 Reps
@6.5
7
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@6.5
Day 4
1
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@6.5
2
Hammer Curl
3 Sets
10-12 Reps
@6.5
3
Concentration Curl
3 Sets
10-12 Reps
@6.5
4
Preacher Curl (Barbell)
3 Sets
10-12 Reps
@6.5
5
French Press
3 Sets
10-12 Reps
@6.5
6
Seated Dip (Machine)
3 Sets
10-12 Reps
@6.5
7
Single Arm Tricep Extension (Cable)
3 Sets
10-12 Reps
@6.5
Day 5
1
Deadlift (Barbell)
3 Sets
8-10 Reps
@6.5
2
Squat (Smith Machine)
3 Sets
8-10 Reps
@6.5
3
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@7
4
Leg Curl
1 Set
10-12 Reps
@6.5
5
Leg Press
3 Sets
10-12 Reps
@6.5
6
Seated Calf Raise
3 Sets
10-12 Reps
@6.5
Day 1
1
Bench Press (Smith Machine)
3 Sets
10-12 Reps
@7
2
Incline Bench Press (Smith Machine)
3 Sets
10-12 Reps
@7
3
Chest Press (Machine)
3 Sets
10-12 Reps
@7
4
Chest Fly (Machine)
3 Sets
10-12 Reps
@7
5
Chest Fly (Cable)
3 Sets
10-12 Reps
@7
6
Bicep Curl (Cable)
3 Sets
10-12 Reps
@7
7
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@7
Day 2
1
Lat Pulldown
3 Sets
10-12 Reps
@6.5
2
High Row
3 Sets
10-12 Reps
@6.5
3
Dumbbell Row
3 Sets
10-12 Reps
@6.5
4
Seated Row (Cable)
3 Sets
10-12 Reps
@6.5
5
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@6.5
6
Seated Dip (Machine)
3 Sets
10-12 Reps
@6.5
7
Tricep Extension (Machine)
3 Sets
10-12 Reps
@6.5
Day 4
1
Preacher Curl (Barbell)
3 Sets
10-12 Reps
@7
2
Preacher Curl (Dumbbell)
3 Sets
10-12 Reps
@7
3
Hammer Curl
3 Sets
10-12 Reps
@7
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@7
5
Single Arm Pushdown
3 Sets
10-12 Reps
@7
6
French Press
3 Sets
10-12 Reps
@7
7
Reverse Wrist Curl (Barbell)
3 Sets
10-12 Reps
@7
Day 5
1
Deadlift (Smith Machine)
3 Sets
10-12 Reps
@6.5
2
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@6.5
3
Leg Extension
3 Sets
10-12 Reps
@6.5
4
Lying Leg Curl
3 Sets
10-12 Reps
@6.5
5
Standing Calf Raise
3 Sets
10-12 Reps
@6.5
Day 3
1
Shoulder Press (Plate Loaded)
3 Sets
10-12 Reps
@7
2
Reverse Pec Deck
3 Sets
10-12 Reps
@6.5
3
One Arm Lateral Raise (Cable)
3 Sets
10-12 Reps
@6.5
4
Shrug (Barbell)
3 Sets
12-15 Reps
@7
5
Face Pull
3 Sets
10-12 Reps
@7
6
Bicep Curl (Cable)
3 Sets
10-12 Reps
@7
7
Preacher Curl (Barbell)
3 Sets
10-12 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
10-12 Reps
@7
2
Incline Bench Press (Barbell)
3 Sets
10-12 Reps
@7
3
Pec Fly (Dumbbell)
3 Sets
10-12 Reps
@7
4
Pullover (Dumbbell)
3 Sets
10-12 Reps
@7
5
Chest Fly (Machine)
3 Sets
10-12 Reps
@7
6
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@7
7
Hammer Curl
3 Sets
10-12 Reps
@7
Day 2
1
Lat Pulldown
3 Sets
10-12 Reps
@6.5
2
High Row
3 Sets
10-12 Reps
@6.5
3
Barbell Row
3 Sets
10-12 Reps
@6.5
4
Dumbbell Row
3 Sets
10-12 Reps
@6.5
5
Seated Row (Cable)
3 Sets
10-12 Reps
@6.5
6
V-Handle Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@6.5
7
Single Arm Pushdown
3 Sets
10-12 Reps
@6.5
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
@7
2
Arnold Press
3 Sets
8-10 Reps
@7
3
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@7
4
High Pull
3 Sets
10-12 Reps
@7
5
Face Pull
3 Sets
10-12 Reps
@7.5
6
Hammer Curl
3 Sets
10-12 Reps
@6.5
7
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@6.5
Day 4
1
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@6.5
2
Hammer Curl
3 Sets
10-12 Reps
@6.5
3
Concentration Curl
3 Sets
10-12 Reps
@6.5
4
Preacher Curl (Barbell)
3 Sets
10-12 Reps
@6.5
5
French Press
3 Sets
10-12 Reps
@6.5
6
Seated Dip (Machine)
3 Sets
10-12 Reps
@6.5
7
Single Arm Tricep Extension (Cable)
3 Sets
10-12 Reps
@6.5
Day 5
1
Deadlift (Barbell)
3 Sets
8-10 Reps
@6.5
2
Squat (Smith Machine)
3 Sets
8-10 Reps
@6.5
3
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@7
4
Leg Curl
1 Set
10-12 Reps
@6.5
5
Leg Press
3 Sets
10-12 Reps
@6.5
6
Seated Calf Raise
3 Sets
10-12 Reps
@6.5
Day 1
1
Bench Press (Smith Machine)
3 Sets
10-12 Reps
@7
2
Incline Bench Press (Smith Machine)
3 Sets
10-12 Reps
@7
3
Chest Press (Machine)
3 Sets
10-12 Reps
@7
4
Chest Fly (Machine)
3 Sets
10-12 Reps
@7
5
Chest Fly (Cable)
3 Sets
10-12 Reps
@7
6
Bicep Curl (Cable)
3 Sets
10-12 Reps
@7
7
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@7
Day 2
1
Lat Pulldown
3 Sets
10-12 Reps
@6.5
2
High Row
3 Sets
10-12 Reps
@6.5
3
Dumbbell Row
3 Sets
10-12 Reps
@6.5
4
Seated Row (Cable)
3 Sets
10-12 Reps
@6.5
5
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@6.5
6
Seated Dip (Machine)
3 Sets
10-12 Reps
@6.5
7
Tricep Extension (Machine)
3 Sets
10-12 Reps
@6.5
Day 4
1
Preacher Curl (Barbell)
3 Sets
10-12 Reps
@7
2
Preacher Curl (Dumbbell)
3 Sets
10-12 Reps
@7
3
Hammer Curl
3 Sets
10-12 Reps
@7
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@7
5
Single Arm Pushdown
3 Sets
10-12 Reps
@7
6
French Press
3 Sets
10-12 Reps
@7
7
Reverse Wrist Curl (Barbell)
3 Sets
10-12 Reps
@7
Day 5
1
Deadlift (Smith Machine)
3 Sets
10-12 Reps
@6.5
2
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@6.5
3
Leg Extension
3 Sets
10-12 Reps
@6.5
4
Lying Leg Curl
3 Sets
10-12 Reps
@6.5
5
Standing Calf Raise
3 Sets
10-12 Reps
@6.5
Day 3
1
Shoulder Press (Plate Loaded)
3 Sets
10-12 Reps
@7
2
Reverse Pec Deck
3 Sets
10-12 Reps
@6.5
3
One Arm Lateral Raise (Cable)
3 Sets
10-12 Reps
@6.5
4
Shrug (Barbell)
3 Sets
12-15 Reps
@7
5
Face Pull
3 Sets
10-12 Reps
@7
6
Bicep Curl (Cable)
3 Sets
10-12 Reps
@7
7
Preacher Curl (Barbell)
3 Sets
10-12 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
10-12 Reps
@7
2
Incline Bench Press (Barbell)
3 Sets
10-12 Reps
@7
3
Pec Fly (Dumbbell)
3 Sets
10-12 Reps
@7
4
Pullover (Dumbbell)
3 Sets
10-12 Reps
@7
5
Chest Fly (Machine)
3 Sets
10-12 Reps
@7
6
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@7
7
Hammer Curl
3 Sets
10-12 Reps
@7
Day 2
1
Lat Pulldown
3 Sets
10-12 Reps
@6.5
2
High Row
3 Sets
10-12 Reps
@6.5
3
Barbell Row
3 Sets
10-12 Reps
@6.5
4
Dumbbell Row
3 Sets
10-12 Reps
@6.5
5
Seated Row (Cable)
3 Sets
10-12 Reps
@6.5
6
V-Handle Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@6.5
7
Single Arm Pushdown
3 Sets
10-12 Reps
@6.5
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
@7
2
Arnold Press
3 Sets
8-10 Reps
@7
3
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@7
4
High Pull
3 Sets
10-12 Reps
@7
5
Face Pull
3 Sets
10-12 Reps
@7.5
6
Hammer Curl
3 Sets
10-12 Reps
@6.5
7
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@6.5
Day 4
1
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@6.5
2
Hammer Curl
3 Sets
10-12 Reps
@6.5
3
Concentration Curl
3 Sets
10-12 Reps
@6.5
4
Preacher Curl (Barbell)
3 Sets
10-12 Reps
@6.5
5
French Press
3 Sets
10-12 Reps
@6.5
6
Seated Dip (Machine)
3 Sets
10-12 Reps
@6.5
7
Single Arm Tricep Extension (Cable)
3 Sets
10-12 Reps
@6.5
Day 5
1
Deadlift (Barbell)
3 Sets
8-10 Reps
@6.5
2
Squat (Smith Machine)
3 Sets
8-10 Reps
@6.5
3
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@7
4
Leg Curl
1 Set
10-12 Reps
@6.5
5
Leg Press
3 Sets
10-12 Reps
@6.5
6
Seated Calf Raise
3 Sets
10-12 Reps
@6.5
Day 1
1
Bench Press (Smith Machine)
3 Sets
10-12 Reps
@7
2
Incline Bench Press (Smith Machine)
3 Sets
10-12 Reps
@7
3
Chest Press (Machine)
3 Sets
10-12 Reps
@7
4
Chest Fly (Machine)
3 Sets
10-12 Reps
@7
5
Chest Fly (Cable)
3 Sets
10-12 Reps
@7
6
Bicep Curl (Cable)
3 Sets
10-12 Reps
@7
7
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@7
Day 2
1
Lat Pulldown
3 Sets
10-12 Reps
@6.5
2
High Row
3 Sets
10-12 Reps
@6.5
3
Dumbbell Row
3 Sets
10-12 Reps
@6.5
4
Seated Row (Cable)
3 Sets
10-12 Reps
@6.5
5
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@6.5
6
Seated Dip (Machine)
3 Sets
10-12 Reps
@6.5
7
Tricep Extension (Machine)
3 Sets
10-12 Reps
@6.5
Day 4
1
Preacher Curl (Barbell)
3 Sets
10-12 Reps
@7
2
Preacher Curl (Dumbbell)
3 Sets
10-12 Reps
@7
3
Hammer Curl
3 Sets
10-12 Reps
@7
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@7
5
Single Arm Pushdown
3 Sets
10-12 Reps
@7
6
French Press
3 Sets
10-12 Reps
@7
7
Reverse Wrist Curl (Barbell)
3 Sets
10-12 Reps
@7
Day 5
1
Deadlift (Smith Machine)
3 Sets
10-12 Reps
@6.5
2
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@6.5
3
Leg Extension
3 Sets
10-12 Reps
@6.5
4
Lying Leg Curl
3 Sets
10-12 Reps
@6.5
5
Standing Calf Raise
3 Sets
10-12 Reps
@6.5
Day 3
1
Shoulder Press (Plate Loaded)
3 Sets
10-12 Reps
@7
2
Reverse Pec Deck
3 Sets
10-12 Reps
@6.5
3
One Arm Lateral Raise (Cable)
3 Sets
10-12 Reps
@6.5
4
Shrug (Barbell)
3 Sets
12-15 Reps
@7
5
Face Pull
3 Sets
10-12 Reps
@7
6
Bicep Curl (Cable)
3 Sets
10-12 Reps
@7
7
Preacher Curl (Barbell)
3 Sets
10-12 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
10-12 Reps
@7
2
Incline Bench Press (Barbell)
3 Sets
10-12 Reps
@7
3
Pec Fly (Dumbbell)
3 Sets
10-12 Reps
@7
4
Pullover (Dumbbell)
3 Sets
10-12 Reps
@7
5
Chest Fly (Machine)
3 Sets
10-12 Reps
@7
6
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@7
7
Hammer Curl
3 Sets
10-12 Reps
@7
Day 2
1
Lat Pulldown
3 Sets
10-12 Reps
@6.5
2
High Row
3 Sets
10-12 Reps
@6.5
3
Barbell Row
3 Sets
10-12 Reps
@6.5
4
Dumbbell Row
3 Sets
10-12 Reps
@6.5
5
Seated Row (Cable)
3 Sets
10-12 Reps
@6.5
6
V-Handle Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@6.5
7
Single Arm Pushdown
3 Sets
10-12 Reps
@6.5
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
@7
2
Arnold Press
3 Sets
8-10 Reps
@7
3
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@7
4
High Pull
3 Sets
10-12 Reps
@7
5
Face Pull
3 Sets
10-12 Reps
@7.5
6
Hammer Curl
3 Sets
10-12 Reps
@6.5
7
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@6.5
Day 4
1
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@6.5
2
Hammer Curl
3 Sets
10-12 Reps
@6.5
3
Concentration Curl
3 Sets
10-12 Reps
@6.5
4
Preacher Curl (Barbell)
3 Sets
10-12 Reps
@6.5
5
French Press
3 Sets
10-12 Reps
@6.5
6
Seated Dip (Machine)
3 Sets
10-12 Reps
@6.5
7
Single Arm Tricep Extension (Cable)
3 Sets
10-12 Reps
@6.5
Day 5
1
Deadlift (Barbell)
3 Sets
8-10 Reps
@6.5
2
Squat (Smith Machine)
3 Sets
8-10 Reps
@6.5
3
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@7
4
Leg Curl
1 Set
10-12 Reps
@6.5
5
Leg Press
3 Sets
10-12 Reps
@6.5
6
Seated Calf Raise
3 Sets
10-12 Reps
@6.5
Day 1
1
Bench Press (Smith Machine)
3 Sets
10-12 Reps
@7
2
Incline Bench Press (Smith Machine)
3 Sets
10-12 Reps
@7
3
Chest Press (Machine)
3 Sets
10-12 Reps
@7
4
Chest Fly (Machine)
3 Sets
10-12 Reps
@7
5
Chest Fly (Cable)
3 Sets
10-12 Reps
@7
6
Bicep Curl (Cable)
3 Sets
10-12 Reps
@7
7
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@7
Day 2
1
Lat Pulldown
3 Sets
10-12 Reps
@6.5
2
High Row
3 Sets
10-12 Reps
@6.5
3
Dumbbell Row
3 Sets
10-12 Reps
@6.5
4
Seated Row (Cable)
3 Sets
10-12 Reps
@6.5
5
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@6.5
6
Seated Dip (Machine)
3 Sets
10-12 Reps
@6.5
7
Tricep Extension (Machine)
3 Sets
10-12 Reps
@6.5
Day 4
1
Preacher Curl (Barbell)
3 Sets
10-12 Reps
@7
2
Preacher Curl (Dumbbell)
3 Sets
10-12 Reps
@7
3
Hammer Curl
3 Sets
10-12 Reps
@7
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@7
5
Single Arm Pushdown
3 Sets
10-12 Reps
@7
6
French Press
3 Sets
10-12 Reps
@7
7
Reverse Wrist Curl (Barbell)
3 Sets
10-12 Reps
@7
Day 5
1
Deadlift (Smith Machine)
3 Sets
10-12 Reps
@6.5
2
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@6.5
3
Leg Extension
3 Sets
10-12 Reps
@6.5
4
Lying Leg Curl
3 Sets
10-12 Reps
@6.5
5
Standing Calf Raise
3 Sets
10-12 Reps
@6.5
Day 3
1
Shoulder Press (Plate Loaded)
3 Sets
10-12 Reps
@7
2
Reverse Pec Deck
3 Sets
10-12 Reps
@6.5
3
One Arm Lateral Raise (Cable)
3 Sets
10-12 Reps
@6.5
4
Shrug (Barbell)
3 Sets
12-15 Reps
@7
5
Face Pull
3 Sets
10-12 Reps
@7
6
Bicep Curl (Cable)
3 Sets
10-12 Reps
@7
7
Preacher Curl (Barbell)
3 Sets
10-12 Reps
@7