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Gains for 2024
by Thomás
2 athletes joined
5.0
(1 rating)
Program Description
Get Jacked
Program Overview
Level
Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
120 minutes
Created
Jan 05, 2024 02:36
Last Edited
Jun 03, 2024 05:42
down_app
Week 1
1 / 12 Weeks
Day 1
1
Overhead Press (Barbell)
3 Sets
5-8 Reps
2
Pull-Up (Weighted)
3 Sets
5-8 Reps
3
T-Bar Row
3 Sets
6-10 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
5
Pullover (Dumbbell)
3 Sets
8-12 Reps
6
One Arm Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
7
EZ Bar Skullcrushers
3 Sets
10-15 Reps
8
Preacher Curl (Dumbbell)
3 Sets
6-15 Reps
9
Skull Crusher
3 Sets
8-15 Reps
10
Reverse Bicep Curl (EZ Bar)
3 Sets
8-15 Reps
11
Standing Calf Raise
3 Sets
10 Reps
Day 2
1
Snatch (Barbell)
3 Sets
3 Reps
2
Neck Curl
3 Sets
15-30 Reps
3
Sissy Squat
3 Sets
6-12 Reps
4
Standing Calf Raise
3 Sets
10 Reps
5
Lying Leg Curl
3 Sets
8-12 Reps
6
Dragon Flag
3 Sets
6-10 Reps
7
Face Pull
6 Sets
10-20 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Kroc Row
3 Sets
8-15 Reps
3
Ring Push Up
3 Sets
6-10 Reps
4
Lying Rear Lateral Raise
3 Sets
15-30 Reps
5
Wide Grip Pull-Up
3 Sets
8-12 Reps
6
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
7
Standing Calf Raise
3 Sets
10 Reps
Day 4
1
Ring Dip
3 Sets
8-12 Reps
2
Neck Extension
3 Sets
15-30 Reps
3
Tricep Extension (Dumbbell)
3 Sets
8-15 Reps
4
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
5
Weighted Leg Raises
3 Sets
8-12 Reps
6
Wrist Curls
3 Sets
8-12 Reps
7
Hammer Curl
3 Sets
6-10 Reps
8
Push Up
3 Sets
10-20 Reps
9
Standing Calf Raise
3 Sets
10 Reps
Day 1
1
Overhead Press (Barbell)
3 Sets
5-8 Reps
2
Pull-Up (Weighted)
3 Sets
5-8 Reps
3
T-Bar Row
3 Sets
6-10 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
5
Pullover (Dumbbell)
3 Sets
8-12 Reps
6
One Arm Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
7
EZ Bar Skullcrushers
3 Sets
10-15 Reps
8
Preacher Curl (Dumbbell)
3 Sets
6-15 Reps
9
Skull Crusher
3 Sets
8-15 Reps
10
Reverse Bicep Curl (EZ Bar)
3 Sets
8-15 Reps
11
Standing Calf Raise
3 Sets
10 Reps
Day 2
1
Snatch (Barbell)
3 Sets
3 Reps
2
Neck Curl
3 Sets
15-30 Reps
3
Sissy Squat
3 Sets
6-12 Reps
4
Standing Calf Raise
3 Sets
10 Reps
5
Lying Leg Curl
3 Sets
8-12 Reps
6
Dragon Flag
3 Sets
6-10 Reps
7
Face Pull
6 Sets
10-20 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Kroc Row
3 Sets
8-15 Reps
3
Ring Push Up
3 Sets
6-10 Reps
4
Lying Rear Lateral Raise
3 Sets
15-30 Reps
5
Wide Grip Pull-Up
3 Sets
8-12 Reps
6
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
7
Standing Calf Raise
3 Sets
10 Reps
Day 4
1
Ring Dip
3 Sets
8-12 Reps
2
Neck Extension
3 Sets
15-30 Reps
3
Tricep Extension (Dumbbell)
3 Sets
8-15 Reps
4
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
5
Weighted Leg Raises
3 Sets
8-12 Reps
6
Wrist Curls
3 Sets
8-12 Reps
7
Hammer Curl
3 Sets
6-10 Reps
8
Push Up
3 Sets
10-20 Reps
9
Standing Calf Raise
3 Sets
10 Reps
Day 1
1
Overhead Press (Barbell)
3 Sets
5-8 Reps
2
Pull-Up (Weighted)
3 Sets
5-8 Reps
3
T-Bar Row
3 Sets
6-10 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
5
Pullover (Dumbbell)
3 Sets
8-12 Reps
6
One Arm Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
7
EZ Bar Skullcrushers
3 Sets
10-15 Reps
8
Preacher Curl (Dumbbell)
3 Sets
6-15 Reps
9
Skull Crusher
3 Sets
8-15 Reps
10
Reverse Bicep Curl (EZ Bar)
3 Sets
8-15 Reps
11
Standing Calf Raise
3 Sets
10 Reps
Day 2
1
Snatch (Barbell)
3 Sets
3 Reps
2
Neck Curl
3 Sets
15-30 Reps
3
Sissy Squat
3 Sets
6-12 Reps
4
Standing Calf Raise
3 Sets
10 Reps
5
Lying Leg Curl
3 Sets
8-12 Reps
6
Dragon Flag
3 Sets
6-10 Reps
7
Face Pull
6 Sets
10-20 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Kroc Row
3 Sets
8-15 Reps
3
Ring Push Up
3 Sets
6-10 Reps
4
Lying Rear Lateral Raise
3 Sets
15-30 Reps
5
Wide Grip Pull-Up
3 Sets
8-12 Reps
6
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
7
Standing Calf Raise
3 Sets
10 Reps
Day 4
1
Ring Dip
3 Sets
8-12 Reps
2
Neck Extension
3 Sets
15-30 Reps
3
Tricep Extension (Dumbbell)
3 Sets
8-15 Reps
4
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
5
Weighted Leg Raises
3 Sets
8-12 Reps
6
Wrist Curls
3 Sets
8-12 Reps
7
Hammer Curl
3 Sets
6-10 Reps
8
Push Up
3 Sets
10-20 Reps
9
Standing Calf Raise
3 Sets
10 Reps
Day 1
1
Overhead Press (Barbell)
3 Sets
5-8 Reps
2
Pull-Up (Weighted)
3 Sets
5-8 Reps
3
T-Bar Row
3 Sets
6-10 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
5
Pullover (Dumbbell)
3 Sets
8-12 Reps
6
One Arm Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
7
EZ Bar Skullcrushers
3 Sets
10-15 Reps
8
Preacher Curl (Dumbbell)
3 Sets
6-15 Reps
9
Skull Crusher
3 Sets
8-15 Reps
10
Reverse Bicep Curl (EZ Bar)
3 Sets
8-15 Reps
11
Standing Calf Raise
3 Sets
10 Reps
Day 2
1
Snatch (Barbell)
3 Sets
3 Reps
2
Neck Curl
3 Sets
15-30 Reps
3
Sissy Squat
3 Sets
6-12 Reps
4
Standing Calf Raise
3 Sets
10 Reps
5
Lying Leg Curl
3 Sets
8-12 Reps
6
Dragon Flag
3 Sets
6-10 Reps
7
Face Pull
6 Sets
10-20 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Kroc Row
3 Sets
8-15 Reps
3
Ring Push Up
3 Sets
6-10 Reps
4
Lying Rear Lateral Raise
3 Sets
15-30 Reps
5
Wide Grip Pull-Up
3 Sets
8-12 Reps
6
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
7
Standing Calf Raise
3 Sets
10 Reps
Day 4
1
Ring Dip
3 Sets
8-12 Reps
2
Neck Extension
3 Sets
15-30 Reps
3
Tricep Extension (Dumbbell)
3 Sets
8-15 Reps
4
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
5
Weighted Leg Raises
3 Sets
8-12 Reps
6
Wrist Curls
3 Sets
8-12 Reps
7
Hammer Curl
3 Sets
6-10 Reps
8
Push Up
3 Sets
10-20 Reps
9
Standing Calf Raise
3 Sets
10 Reps
Day 1
1
Overhead Press (Barbell)
3 Sets
5-8 Reps
2
Pull-Up (Weighted)
3 Sets
5-8 Reps
3
T-Bar Row
3 Sets
6-10 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
5
Pullover (Dumbbell)
3 Sets
8-12 Reps
6
One Arm Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
7
EZ Bar Skullcrushers
3 Sets
10-15 Reps
8
Preacher Curl (Dumbbell)
3 Sets
6-15 Reps
9
Skull Crusher
3 Sets
8-15 Reps
10
Reverse Bicep Curl (EZ Bar)
3 Sets
8-15 Reps
11
Standing Calf Raise
3 Sets
10 Reps
Day 2
1
Snatch (Barbell)
3 Sets
3 Reps
2
Neck Curl
3 Sets
15-30 Reps
3
Sissy Squat
3 Sets
6-12 Reps
4
Standing Calf Raise
3 Sets
10 Reps
5
Lying Leg Curl
3 Sets
8-12 Reps
6
Dragon Flag
3 Sets
6-10 Reps
7
Face Pull
6 Sets
10-20 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Kroc Row
3 Sets
8-15 Reps
3
Ring Push Up
3 Sets
6-10 Reps
4
Lying Rear Lateral Raise
3 Sets
15-30 Reps
5
Wide Grip Pull-Up
3 Sets
8-12 Reps
6
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
7
Standing Calf Raise
3 Sets
10 Reps
Day 4
1
Ring Dip
3 Sets
8-12 Reps
2
Neck Extension
3 Sets
15-30 Reps
3
Tricep Extension (Dumbbell)
3 Sets
8-15 Reps
4
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
5
Weighted Leg Raises
3 Sets
8-12 Reps
6
Wrist Curls
3 Sets
8-12 Reps
7
Hammer Curl
3 Sets
6-10 Reps
8
Push Up
3 Sets
10-20 Reps
9
Standing Calf Raise
3 Sets
10 Reps
Day 1
1
Overhead Press (Barbell)
3 Sets
5-8 Reps
2
Pull-Up (Weighted)
3 Sets
5-8 Reps
3
T-Bar Row
3 Sets
6-10 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
5
Pullover (Dumbbell)
3 Sets
8-12 Reps
6
One Arm Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
7
EZ Bar Skullcrushers
3 Sets
10-15 Reps
8
Preacher Curl (Dumbbell)
3 Sets
6-15 Reps
9
Skull Crusher
3 Sets
8-15 Reps
10
Reverse Bicep Curl (EZ Bar)
3 Sets
8-15 Reps
11
Standing Calf Raise
3 Sets
10 Reps
Day 2
1
Snatch (Barbell)
3 Sets
3 Reps
2
Neck Curl
3 Sets
15-30 Reps
3
Sissy Squat
3 Sets
6-12 Reps
4
Standing Calf Raise
3 Sets
10 Reps
5
Lying Leg Curl
3 Sets
8-12 Reps
6
Dragon Flag
3 Sets
6-10 Reps
7
Face Pull
6 Sets
10-20 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Kroc Row
3 Sets
8-15 Reps
3
Ring Push Up
3 Sets
6-10 Reps
4
Lying Rear Lateral Raise
3 Sets
15-30 Reps
5
Wide Grip Pull-Up
3 Sets
8-12 Reps
6
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
7
Standing Calf Raise
3 Sets
10 Reps
Day 4
1
Ring Dip
3 Sets
8-12 Reps
2
Neck Extension
3 Sets
15-30 Reps
3
Tricep Extension (Dumbbell)
3 Sets
8-15 Reps
4
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
5
Weighted Leg Raises
3 Sets
8-12 Reps
6
Wrist Curls
3 Sets
8-12 Reps
7
Hammer Curl
3 Sets
6-10 Reps
8
Push Up
3 Sets
10-20 Reps
9
Standing Calf Raise
3 Sets
10 Reps
Day 1
1
Overhead Press (Barbell)
3 Sets
5-8 Reps
2
Pull-Up (Weighted)
3 Sets
5-8 Reps
3
T-Bar Row
3 Sets
6-10 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
5
Pullover (Dumbbell)
3 Sets
8-12 Reps
6
One Arm Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
7
EZ Bar Skullcrushers
3 Sets
10-15 Reps
8
Preacher Curl (Dumbbell)
3 Sets
6-15 Reps
9
Skull Crusher
3 Sets
8-15 Reps
10
Reverse Bicep Curl (EZ Bar)
3 Sets
8-15 Reps
11
Standing Calf Raise
3 Sets
10 Reps
Day 2
1
Snatch (Barbell)
3 Sets
3 Reps
2
Neck Curl
3 Sets
15-30 Reps
3
Sissy Squat
3 Sets
6-12 Reps
4
Standing Calf Raise
3 Sets
10 Reps
5
Lying Leg Curl
3 Sets
8-12 Reps
6
Dragon Flag
3 Sets
6-10 Reps
7
Face Pull
6 Sets
10-20 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Kroc Row
3 Sets
8-15 Reps
3
Ring Push Up
3 Sets
6-10 Reps
4
Lying Rear Lateral Raise
3 Sets
15-30 Reps
5
Wide Grip Pull-Up
3 Sets
8-12 Reps
6
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
7
Standing Calf Raise
3 Sets
10 Reps
Day 4
1
Ring Dip
3 Sets
8-12 Reps
2
Neck Extension
3 Sets
15-30 Reps
3
Tricep Extension (Dumbbell)
3 Sets
8-15 Reps
4
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
5
Weighted Leg Raises
3 Sets
8-12 Reps
6
Wrist Curls
3 Sets
8-12 Reps
7
Hammer Curl
3 Sets
6-10 Reps
8
Push Up
3 Sets
10-20 Reps
9
Standing Calf Raise
3 Sets
10 Reps
Day 1
1
Overhead Press (Barbell)
3 Sets
5-8 Reps
2
Pull-Up (Weighted)
3 Sets
5-8 Reps
3
T-Bar Row
3 Sets
6-10 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
5
Pullover (Dumbbell)
3 Sets
8-12 Reps
6
One Arm Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
7
EZ Bar Skullcrushers
3 Sets
10-15 Reps
8
Preacher Curl (Dumbbell)
3 Sets
6-15 Reps
9
Skull Crusher
3 Sets
8-15 Reps
10
Reverse Bicep Curl (EZ Bar)
3 Sets
8-15 Reps
11
Standing Calf Raise
3 Sets
10 Reps
Day 2
1
Snatch (Barbell)
3 Sets
3 Reps
2
Neck Curl
3 Sets
15-30 Reps
3
Sissy Squat
3 Sets
6-12 Reps
4
Standing Calf Raise
3 Sets
10 Reps
5
Lying Leg Curl
3 Sets
8-12 Reps
6
Dragon Flag
3 Sets
6-10 Reps
7
Face Pull
6 Sets
10-20 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Kroc Row
3 Sets
8-15 Reps
3
Ring Push Up
3 Sets
6-10 Reps
4
Lying Rear Lateral Raise
3 Sets
15-30 Reps
5
Wide Grip Pull-Up
3 Sets
8-12 Reps
6
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
7
Standing Calf Raise
3 Sets
10 Reps
Day 4
1
Ring Dip
3 Sets
8-12 Reps
2
Neck Extension
3 Sets
15-30 Reps
3
Tricep Extension (Dumbbell)
3 Sets
8-15 Reps
4
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
5
Weighted Leg Raises
3 Sets
8-12 Reps
6
Wrist Curls
3 Sets
8-12 Reps
7
Hammer Curl
3 Sets
6-10 Reps
8
Push Up
3 Sets
10-20 Reps
9
Standing Calf Raise
3 Sets
10 Reps
Day 1
1
Overhead Press (Barbell)
3 Sets
5-8 Reps
2
Pull-Up (Weighted)
3 Sets
5-8 Reps
3
T-Bar Row
3 Sets
6-10 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
5
Pullover (Dumbbell)
3 Sets
8-12 Reps
6
One Arm Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
7
EZ Bar Skullcrushers
3 Sets
10-15 Reps
8
Preacher Curl (Dumbbell)
3 Sets
6-15 Reps
9
Skull Crusher
3 Sets
8-15 Reps
10
Reverse Bicep Curl (EZ Bar)
3 Sets
8-15 Reps
11
Standing Calf Raise
3 Sets
10 Reps
Day 2
1
Snatch (Barbell)
3 Sets
3 Reps
2
Neck Curl
3 Sets
15-30 Reps
3
Sissy Squat
3 Sets
6-12 Reps
4
Standing Calf Raise
3 Sets
10 Reps
5
Lying Leg Curl
3 Sets
8-12 Reps
6
Dragon Flag
3 Sets
6-10 Reps
7
Face Pull
6 Sets
10-20 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Kroc Row
3 Sets
8-15 Reps
3
Ring Push Up
3 Sets
6-10 Reps
4
Lying Rear Lateral Raise
3 Sets
15-30 Reps
5
Wide Grip Pull-Up
3 Sets
8-12 Reps
6
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
7
Standing Calf Raise
3 Sets
10 Reps
Day 4
1
Ring Dip
3 Sets
8-12 Reps
2
Neck Extension
3 Sets
15-30 Reps
3
Tricep Extension (Dumbbell)
3 Sets
8-15 Reps
4
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
5
Weighted Leg Raises
3 Sets
8-12 Reps
6
Wrist Curls
3 Sets
8-12 Reps
7
Hammer Curl
3 Sets
6-10 Reps
8
Push Up
3 Sets
10-20 Reps
9
Standing Calf Raise
3 Sets
10 Reps
Day 1
1
Overhead Press (Barbell)
3 Sets
5-8 Reps
2
Pull-Up (Weighted)
3 Sets
5-8 Reps
3
T-Bar Row
3 Sets
6-10 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
5
Pullover (Dumbbell)
3 Sets
8-12 Reps
6
One Arm Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
7
EZ Bar Skullcrushers
3 Sets
10-15 Reps
8
Preacher Curl (Dumbbell)
3 Sets
6-15 Reps
9
Skull Crusher
3 Sets
8-15 Reps
10
Reverse Bicep Curl (EZ Bar)
3 Sets
8-15 Reps
11
Standing Calf Raise
3 Sets
10 Reps
Day 2
1
Snatch (Barbell)
3 Sets
3 Reps
2
Neck Curl
3 Sets
15-30 Reps
3
Sissy Squat
3 Sets
6-12 Reps
4
Standing Calf Raise
3 Sets
10 Reps
5
Lying Leg Curl
3 Sets
8-12 Reps
6
Dragon Flag
3 Sets
6-10 Reps
7
Face Pull
6 Sets
10-20 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Kroc Row
3 Sets
8-15 Reps
3
Ring Push Up
3 Sets
6-10 Reps
4
Lying Rear Lateral Raise
3 Sets
15-30 Reps
5
Wide Grip Pull-Up
3 Sets
8-12 Reps
6
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
7
Standing Calf Raise
3 Sets
10 Reps
Day 4
1
Ring Dip
3 Sets
8-12 Reps
2
Neck Extension
3 Sets
15-30 Reps
3
Tricep Extension (Dumbbell)
3 Sets
8-15 Reps
4
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
5
Weighted Leg Raises
3 Sets
8-12 Reps
6
Wrist Curls
3 Sets
8-12 Reps
7
Hammer Curl
3 Sets
6-10 Reps
8
Push Up
3 Sets
10-20 Reps
9
Standing Calf Raise
3 Sets
10 Reps
Day 1
1
Overhead Press (Barbell)
3 Sets
5-8 Reps
2
Pull-Up (Weighted)
3 Sets
5-8 Reps
3
T-Bar Row
3 Sets
6-10 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
5
Pullover (Dumbbell)
3 Sets
8-12 Reps
6
One Arm Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
7
EZ Bar Skullcrushers
3 Sets
10-15 Reps
8
Preacher Curl (Dumbbell)
3 Sets
6-15 Reps
9
Skull Crusher
3 Sets
8-15 Reps
10
Reverse Bicep Curl (EZ Bar)
3 Sets
8-15 Reps
11
Standing Calf Raise
3 Sets
10 Reps
Day 2
1
Snatch (Barbell)
3 Sets
3 Reps
2
Neck Curl
3 Sets
15-30 Reps
3
Sissy Squat
3 Sets
6-12 Reps
4
Standing Calf Raise
3 Sets
10 Reps
5
Lying Leg Curl
3 Sets
8-12 Reps
6
Dragon Flag
3 Sets
6-10 Reps
7
Face Pull
6 Sets
10-20 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Kroc Row
3 Sets
8-15 Reps
3
Ring Push Up
3 Sets
6-10 Reps
4
Lying Rear Lateral Raise
3 Sets
15-30 Reps
5
Wide Grip Pull-Up
3 Sets
8-12 Reps
6
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
7
Standing Calf Raise
3 Sets
10 Reps
Day 4
1
Ring Dip
3 Sets
8-12 Reps
2
Neck Extension
3 Sets
15-30 Reps
3
Tricep Extension (Dumbbell)
3 Sets
8-15 Reps
4
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
5
Weighted Leg Raises
3 Sets
8-12 Reps
6
Wrist Curls
3 Sets
8-12 Reps
7
Hammer Curl
3 Sets
6-10 Reps
8
Push Up
3 Sets
10-20 Reps
9
Standing Calf Raise
3 Sets
10 Reps
Day 1
1
Overhead Press (Barbell)
3 Sets
5-8 Reps
2
Pull-Up (Weighted)
3 Sets
5-8 Reps
3
T-Bar Row
3 Sets
6-10 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
5
Pullover (Dumbbell)
3 Sets
8-12 Reps
6
One Arm Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
7
EZ Bar Skullcrushers
3 Sets
10-15 Reps
8
Preacher Curl (Dumbbell)
3 Sets
6-15 Reps
9
Skull Crusher
3 Sets
8-15 Reps
10
Reverse Bicep Curl (EZ Bar)
3 Sets
8-15 Reps
11
Standing Calf Raise
3 Sets
10 Reps
Day 2
1
Snatch (Barbell)
3 Sets
3 Reps
2
Neck Curl
3 Sets
15-30 Reps
3
Sissy Squat
3 Sets
6-12 Reps
4
Standing Calf Raise
3 Sets
10 Reps
5
Lying Leg Curl
3 Sets
8-12 Reps
6
Dragon Flag
3 Sets
6-10 Reps
7
Face Pull
6 Sets
10-20 Reps
Day 3
1
Bench Press (Barbell)
3 Sets
5-8 Reps
2
Kroc Row
3 Sets
8-15 Reps
3
Ring Push Up
3 Sets
6-10 Reps
4
Lying Rear Lateral Raise
3 Sets
15-30 Reps
5
Wide Grip Pull-Up
3 Sets
8-12 Reps
6
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
7
Standing Calf Raise
3 Sets
10 Reps
Day 4
1
Ring Dip
3 Sets
8-12 Reps
2
Neck Extension
3 Sets
15-30 Reps
3
Tricep Extension (Dumbbell)
3 Sets
8-15 Reps
4
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
5
Weighted Leg Raises
3 Sets
8-12 Reps
6
Wrist Curls
3 Sets
8-12 Reps
7
Hammer Curl
3 Sets
6-10 Reps
8
Push Up
3 Sets
10-20 Reps
9
Standing Calf Raise
3 Sets
10 Reps