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Golden Era PPL (Wesley Vissers)
by Coach Zylan
5 athletes joined
Program Description
High Volume, Old School style Training Program custom made for me by Arnold Classic Champion Wesley Vissers
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
100 minutes
Created
Mar 05, 2024 04:27
Last Edited
May 24, 2024 08:45
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Week 1
1 / 12 Weeks
Day 2
1
Behind-the-Neck Lat Pulldown
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@9
2
Lat Pulldown
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@9
3
Underhand Lat Pulldown
1 Set
8-12 Reps
@9
4
Pullover (Dumbbell)
1 Set
15-20 Reps
@9
5
Rear Delt Fly (Dumbbell)
5 Sets
15 Reps
@8
6
Face Pull
2 Sets
1 Set
15 Reps
15 Reps
@8
@9
7
Concentration Curl
1 Set
8-12 Reps
@9
8
Preacher Curl (Barbell)
1 Set
8-12 Reps
@9
9
Bicep Curl (Barbell)
1 Set
8-12 Reps
@10
Day 3
1
Bench Press (Dumbbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
2
Incline Bench Press (Barbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
3
Incline Chest Fly (Dumbbell)
1 Set
8-12 Reps
@9
4
Dips Between Chairs
1 Set
8-12 Reps
@9
5
Dumbbell Bench Pullover
1 Set
8-12 Reps
@9
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
12 Reps
10 Reps
@8
@8
@8
@8
@9
7
Overhead Extension (Dumbbell)
1 Set
8-12 Reps
@9
8
Tricep Pushdown (Cable)
1 Set
8-12 Reps
@9
9
Tricep Rope Push Down (Cable)
1 Set
8-12 Reps
@10
Day 1
1
Lying Leg Curl
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@9
2
Hack Squat
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@10
3
Bulgarian Split Squat (Dumbbell)
1 Set
15-20 Reps
@9
4
Lunge (Dumbbell)
1 Set
1 Set
1 Set
16 Reps
16 Reps
16 Reps
@8
@9
@10
5
Seated Calf Raise
2 Sets
2 Sets
1 Set
12 Reps
12 Reps
21 Reps
@8
@9
@10
6
Standing Calf Raise
1 Set
2 Sets
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
Day 4
1
Lying Leg Curl
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@8
2
Seated Hamstring Curl
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
3
Leg Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
15-20 Reps
@8
@9
@9
4
Single Leg Romanian Deadlift
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@8
5
Good Morning
1 Set
8-12 Reps
@9
6
Standing Calf Raise
2 Sets
2 Sets
8-10 Reps
8-10 Reps
@8
@9
7
Standing Calf Raise
3 Sets
10 Reps
@8
Day 5
1
Bent Over Row (Barbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@8
2
T-Bar Row
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
3
Seated Row (Cable)
1 Set
8-12 Reps
@9
4
Lat Pulldown (Neutral Grip)
1 Set
8-12 Reps
@8
5
Rack Pull (Barbell)
1 Set
15-20 Reps
@9
6
Face Pull
3 Sets
15 Reps
@8
7
Rear Delt Fly (Dumbbell)
5 Sets
15 Reps
@8
8
Incline Curl (Dumbbell)
1 Set
8-12 Reps
@9
9
Preacher Curl (Barbell)
1 Set
8-12 Reps
@9
10
Bicep Curl (Barbell)
1 Set
8-12 Reps
@10
Day 6
1
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@8
2
Bench Press (Barbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
3
Decline Bench Press (Barbell)
1 Set
8-12 Reps
@8
4
Chest Fly (Dumbbell)
1 Set
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
12 Reps
@8
@8
@8
@8
6
Upright Row (Barbell)
3 Sets
12-15 Reps
@8
7
French Press
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
8
Single Arm Overhead Tricep Extension
1 Set
8-12 Reps
@9
9
Single Arm Pushdown
1 Set
8-12 Reps
@9
Day 1
1
Lying Leg Curl
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@9
2
Hack Squat
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@10
3
Bulgarian Split Squat (Dumbbell)
1 Set
15-20 Reps
@9
4
Lunge (Dumbbell)
1 Set
1 Set
1 Set
16 Reps
16 Reps
16 Reps
@8
@9
@10
5
Seated Calf Raise
2 Sets
2 Sets
1 Set
12 Reps
12 Reps
21 Reps
@8
@9
@10
6
Standing Calf Raise
1 Set
2 Sets
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
Day 2
1
Behind-the-Neck Lat Pulldown
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@9
2
Lat Pulldown
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@9
3
Underhand Lat Pulldown
1 Set
8-12 Reps
@9
4
Pullover (Dumbbell)
1 Set
15-20 Reps
@9
5
Rear Delt Fly (Dumbbell)
5 Sets
15 Reps
@8
6
Face Pull
2 Sets
1 Set
15 Reps
15 Reps
@8
@9
7
Concentration Curl
1 Set
8-12 Reps
@9
8
Preacher Curl (Barbell)
1 Set
8-12 Reps
@9
9
Bicep Curl (Barbell)
1 Set
8-12 Reps
@10
Day 3
1
Bench Press (Dumbbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
2
Incline Bench Press (Barbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
3
Incline Chest Fly (Dumbbell)
1 Set
8-12 Reps
@9
4
Dips Between Chairs
1 Set
8-12 Reps
@9
5
Dumbbell Bench Pullover
1 Set
8-12 Reps
@9
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
12 Reps
10 Reps
@8
@8
@8
@8
@9
7
Overhead Extension (Dumbbell)
1 Set
8-12 Reps
@9
8
Tricep Pushdown (Cable)
1 Set
8-12 Reps
@9
9
Tricep Rope Push Down (Cable)
1 Set
8-12 Reps
@10
Day 4
1
Lying Leg Curl
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@8
2
Seated Hamstring Curl
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
3
Leg Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
15-20 Reps
@8
@9
@9
4
Single Leg Romanian Deadlift
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@8
5
Good Morning
1 Set
8-12 Reps
@9
6
Standing Calf Raise
2 Sets
2 Sets
8-10 Reps
8-10 Reps
@8
@9
7
Standing Calf Raise
3 Sets
10 Reps
@8
Day 5
1
Bent Over Row (Barbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@8
2
T-Bar Row
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
3
Seated Row (Cable)
1 Set
8-12 Reps
@9
4
Lat Pulldown (Neutral Grip)
1 Set
8-12 Reps
@8
5
Rack Pull (Barbell)
1 Set
15-20 Reps
@9
6
Face Pull
3 Sets
15 Reps
@8
7
Rear Delt Fly (Dumbbell)
5 Sets
15 Reps
@8
8
Incline Curl (Dumbbell)
1 Set
8-12 Reps
@9
9
Preacher Curl (Barbell)
1 Set
8-12 Reps
@9
10
Bicep Curl (Barbell)
1 Set
8-12 Reps
@10
Day 6
1
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@8
2
Bench Press (Barbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
3
Decline Bench Press (Barbell)
1 Set
8-12 Reps
@8
4
Chest Fly (Dumbbell)
1 Set
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
12 Reps
@8
@8
@8
@8
6
Upright Row (Barbell)
3 Sets
12-15 Reps
@8
7
French Press
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
8
Single Arm Overhead Tricep Extension
1 Set
8-12 Reps
@9
9
Single Arm Pushdown
1 Set
8-12 Reps
@9
Day 1
1
Lying Leg Curl
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@9
2
Hack Squat
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@10
3
Bulgarian Split Squat (Dumbbell)
1 Set
15-20 Reps
@9
4
Lunge (Dumbbell)
1 Set
1 Set
1 Set
16 Reps
16 Reps
16 Reps
@8
@9
@10
5
Seated Calf Raise
2 Sets
2 Sets
1 Set
12 Reps
12 Reps
21 Reps
@8
@9
@10
6
Standing Calf Raise
1 Set
2 Sets
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
Day 2
1
Behind-the-Neck Lat Pulldown
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@9
2
Lat Pulldown
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@9
3
Underhand Lat Pulldown
1 Set
8-12 Reps
@9
4
Pullover (Dumbbell)
1 Set
15-20 Reps
@9
5
Rear Delt Fly (Dumbbell)
5 Sets
15 Reps
@8
6
Face Pull
2 Sets
1 Set
15 Reps
15 Reps
@8
@9
7
Concentration Curl
1 Set
8-12 Reps
@9
8
Preacher Curl (Barbell)
1 Set
8-12 Reps
@9
9
Bicep Curl (Barbell)
1 Set
8-12 Reps
@10
Day 3
1
Bench Press (Dumbbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
2
Incline Bench Press (Barbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
3
Incline Chest Fly (Dumbbell)
1 Set
8-12 Reps
@9
4
Dips Between Chairs
1 Set
8-12 Reps
@9
5
Dumbbell Bench Pullover
1 Set
8-12 Reps
@9
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
12 Reps
10 Reps
@8
@8
@8
@8
@9
7
Overhead Extension (Dumbbell)
1 Set
8-12 Reps
@9
8
Tricep Pushdown (Cable)
1 Set
8-12 Reps
@9
9
Tricep Rope Push Down (Cable)
1 Set
8-12 Reps
@10
Day 4
1
Lying Leg Curl
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@8
2
Seated Hamstring Curl
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
3
Leg Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
15-20 Reps
@8
@9
@9
4
Single Leg Romanian Deadlift
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@8
5
Good Morning
1 Set
8-12 Reps
@9
6
Standing Calf Raise
2 Sets
2 Sets
8-10 Reps
8-10 Reps
@8
@9
7
Standing Calf Raise
3 Sets
10 Reps
@8
Day 5
1
Bent Over Row (Barbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@8
2
T-Bar Row
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
3
Seated Row (Cable)
1 Set
8-12 Reps
@9
4
Lat Pulldown (Neutral Grip)
1 Set
8-12 Reps
@8
5
Rack Pull (Barbell)
1 Set
15-20 Reps
@9
6
Face Pull
3 Sets
15 Reps
@8
7
Rear Delt Fly (Dumbbell)
5 Sets
15 Reps
@8
8
Incline Curl (Dumbbell)
1 Set
8-12 Reps
@9
9
Preacher Curl (Barbell)
1 Set
8-12 Reps
@9
10
Bicep Curl (Barbell)
1 Set
8-12 Reps
@10
Day 6
1
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@8
2
Bench Press (Barbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
3
Decline Bench Press (Barbell)
1 Set
8-12 Reps
@8
4
Chest Fly (Dumbbell)
1 Set
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
12 Reps
@8
@8
@8
@8
6
Upright Row (Barbell)
3 Sets
12-15 Reps
@8
7
French Press
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
8
Single Arm Overhead Tricep Extension
1 Set
8-12 Reps
@9
9
Single Arm Pushdown
1 Set
8-12 Reps
@9
Day 1
1
Lying Leg Curl
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@9
2
Hack Squat
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@10
3
Bulgarian Split Squat (Dumbbell)
1 Set
15-20 Reps
@9
4
Lunge (Dumbbell)
1 Set
1 Set
1 Set
16 Reps
16 Reps
16 Reps
@8
@9
@10
5
Seated Calf Raise
2 Sets
2 Sets
1 Set
12 Reps
12 Reps
21 Reps
@8
@9
@10
6
Standing Calf Raise
1 Set
2 Sets
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
Day 2
1
Behind-the-Neck Lat Pulldown
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@9
2
Lat Pulldown
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@9
3
Underhand Lat Pulldown
1 Set
8-12 Reps
@9
4
Pullover (Dumbbell)
1 Set
15-20 Reps
@9
5
Rear Delt Fly (Dumbbell)
5 Sets
15 Reps
@8
6
Face Pull
2 Sets
1 Set
15 Reps
15 Reps
@8
@9
7
Concentration Curl
1 Set
8-12 Reps
@9
8
Preacher Curl (Barbell)
1 Set
8-12 Reps
@9
9
Bicep Curl (Barbell)
1 Set
8-12 Reps
@10
Day 3
1
Bench Press (Dumbbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
2
Incline Bench Press (Barbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
3
Incline Chest Fly (Dumbbell)
1 Set
8-12 Reps
@9
4
Dips Between Chairs
1 Set
8-12 Reps
@9
5
Dumbbell Bench Pullover
1 Set
8-12 Reps
@9
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
12 Reps
10 Reps
@8
@8
@8
@8
@9
7
Overhead Extension (Dumbbell)
1 Set
8-12 Reps
@9
8
Tricep Pushdown (Cable)
1 Set
8-12 Reps
@9
9
Tricep Rope Push Down (Cable)
1 Set
8-12 Reps
@10
Day 4
1
Lying Leg Curl
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@8
2
Seated Hamstring Curl
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
3
Leg Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
15-20 Reps
@8
@9
@9
4
Single Leg Romanian Deadlift
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@8
5
Good Morning
1 Set
8-12 Reps
@9
6
Standing Calf Raise
2 Sets
2 Sets
8-10 Reps
8-10 Reps
@8
@9
7
Standing Calf Raise
3 Sets
10 Reps
@8
Day 5
1
Bent Over Row (Barbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@8
2
T-Bar Row
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
3
Seated Row (Cable)
1 Set
8-12 Reps
@9
4
Lat Pulldown (Neutral Grip)
1 Set
8-12 Reps
@8
5
Rack Pull (Barbell)
1 Set
15-20 Reps
@9
6
Face Pull
3 Sets
15 Reps
@8
7
Rear Delt Fly (Dumbbell)
5 Sets
15 Reps
@8
8
Incline Curl (Dumbbell)
1 Set
8-12 Reps
@9
9
Preacher Curl (Barbell)
1 Set
8-12 Reps
@9
10
Bicep Curl (Barbell)
1 Set
8-12 Reps
@10
Day 6
1
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@8
2
Bench Press (Barbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
3
Decline Bench Press (Barbell)
1 Set
8-12 Reps
@8
4
Chest Fly (Dumbbell)
1 Set
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
12 Reps
@8
@8
@8
@8
6
Upright Row (Barbell)
3 Sets
12-15 Reps
@8
7
French Press
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
8
Single Arm Overhead Tricep Extension
1 Set
8-12 Reps
@9
9
Single Arm Pushdown
1 Set
8-12 Reps
@9
Day 1
1
Lying Leg Curl
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@9
2
Hack Squat
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@10
3
Bulgarian Split Squat (Dumbbell)
1 Set
15-20 Reps
@9
4
Lunge (Dumbbell)
1 Set
1 Set
1 Set
16 Reps
16 Reps
16 Reps
@8
@9
@10
5
Seated Calf Raise
2 Sets
2 Sets
1 Set
12 Reps
12 Reps
21 Reps
@8
@9
@10
6
Standing Calf Raise
1 Set
2 Sets
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
Day 2
1
Behind-the-Neck Lat Pulldown
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@9
2
Lat Pulldown
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@9
3
Underhand Lat Pulldown
1 Set
8-12 Reps
@9
4
Pullover (Dumbbell)
1 Set
15-20 Reps
@9
5
Rear Delt Fly (Dumbbell)
5 Sets
15 Reps
@8
6
Face Pull
2 Sets
1 Set
15 Reps
15 Reps
@8
@9
7
Concentration Curl
1 Set
8-12 Reps
@9
8
Preacher Curl (Barbell)
1 Set
8-12 Reps
@9
9
Bicep Curl (Barbell)
1 Set
8-12 Reps
@10
Day 3
1
Bench Press (Dumbbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
2
Incline Bench Press (Barbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
3
Incline Chest Fly (Dumbbell)
1 Set
8-12 Reps
@9
4
Dips Between Chairs
1 Set
8-12 Reps
@9
5
Dumbbell Bench Pullover
1 Set
8-12 Reps
@9
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
12 Reps
10 Reps
@8
@8
@8
@8
@9
7
Overhead Extension (Dumbbell)
1 Set
8-12 Reps
@9
8
Tricep Pushdown (Cable)
1 Set
8-12 Reps
@9
9
Tricep Rope Push Down (Cable)
1 Set
8-12 Reps
@10
Day 4
1
Lying Leg Curl
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@8
2
Seated Hamstring Curl
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
3
Leg Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
15-20 Reps
@8
@9
@9
4
Single Leg Romanian Deadlift
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@8
5
Good Morning
1 Set
8-12 Reps
@9
6
Standing Calf Raise
2 Sets
2 Sets
8-10 Reps
8-10 Reps
@8
@9
7
Standing Calf Raise
3 Sets
10 Reps
@8
Day 5
1
Bent Over Row (Barbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@8
2
T-Bar Row
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
3
Seated Row (Cable)
1 Set
8-12 Reps
@9
4
Lat Pulldown (Neutral Grip)
1 Set
8-12 Reps
@8
5
Rack Pull (Barbell)
1 Set
15-20 Reps
@9
6
Face Pull
3 Sets
15 Reps
@8
7
Rear Delt Fly (Dumbbell)
5 Sets
15 Reps
@8
8
Incline Curl (Dumbbell)
1 Set
8-12 Reps
@9
9
Preacher Curl (Barbell)
1 Set
8-12 Reps
@9
10
Bicep Curl (Barbell)
1 Set
8-12 Reps
@10
Day 6
1
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@8
2
Bench Press (Barbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
3
Decline Bench Press (Barbell)
1 Set
8-12 Reps
@8
4
Chest Fly (Dumbbell)
1 Set
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
12 Reps
@8
@8
@8
@8
6
Upright Row (Barbell)
3 Sets
12-15 Reps
@8
7
French Press
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
8
Single Arm Overhead Tricep Extension
1 Set
8-12 Reps
@9
9
Single Arm Pushdown
1 Set
8-12 Reps
@9
Day 1
1
Lying Leg Curl
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@9
2
Hack Squat
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@10
3
Bulgarian Split Squat (Dumbbell)
1 Set
15-20 Reps
@9
4
Lunge (Dumbbell)
1 Set
1 Set
1 Set
16 Reps
16 Reps
16 Reps
@8
@9
@10
5
Seated Calf Raise
2 Sets
2 Sets
1 Set
12 Reps
12 Reps
21 Reps
@8
@9
@10
6
Standing Calf Raise
1 Set
2 Sets
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
Day 2
1
Behind-the-Neck Lat Pulldown
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@9
2
Lat Pulldown
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@9
3
Underhand Lat Pulldown
1 Set
8-12 Reps
@9
4
Pullover (Dumbbell)
1 Set
15-20 Reps
@9
5
Rear Delt Fly (Dumbbell)
5 Sets
15 Reps
@8
6
Face Pull
2 Sets
1 Set
15 Reps
15 Reps
@8
@9
7
Concentration Curl
1 Set
8-12 Reps
@9
8
Preacher Curl (Barbell)
1 Set
8-12 Reps
@9
9
Bicep Curl (Barbell)
1 Set
8-12 Reps
@10
Day 3
1
Bench Press (Dumbbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
2
Incline Bench Press (Barbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
3
Incline Chest Fly (Dumbbell)
1 Set
8-12 Reps
@9
4
Dips Between Chairs
1 Set
8-12 Reps
@9
5
Dumbbell Bench Pullover
1 Set
8-12 Reps
@9
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
12 Reps
10 Reps
@8
@8
@8
@8
@9
7
Overhead Extension (Dumbbell)
1 Set
8-12 Reps
@9
8
Tricep Pushdown (Cable)
1 Set
8-12 Reps
@9
9
Tricep Rope Push Down (Cable)
1 Set
8-12 Reps
@10
Day 4
1
Lying Leg Curl
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@8
2
Seated Hamstring Curl
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
3
Leg Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
15-20 Reps
@8
@9
@9
4
Single Leg Romanian Deadlift
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@8
5
Good Morning
1 Set
8-12 Reps
@9
6
Standing Calf Raise
2 Sets
2 Sets
8-10 Reps
8-10 Reps
@8
@9
7
Standing Calf Raise
3 Sets
10 Reps
@8
Day 5
1
Bent Over Row (Barbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@8
2
T-Bar Row
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
3
Seated Row (Cable)
1 Set
8-12 Reps
@9
4
Lat Pulldown (Neutral Grip)
1 Set
8-12 Reps
@8
5
Rack Pull (Barbell)
1 Set
15-20 Reps
@9
6
Face Pull
3 Sets
15 Reps
@8
7
Rear Delt Fly (Dumbbell)
5 Sets
15 Reps
@8
8
Incline Curl (Dumbbell)
1 Set
8-12 Reps
@9
9
Preacher Curl (Barbell)
1 Set
8-12 Reps
@9
10
Bicep Curl (Barbell)
1 Set
8-12 Reps
@10
Day 6
1
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@8
2
Bench Press (Barbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
3
Decline Bench Press (Barbell)
1 Set
8-12 Reps
@8
4
Chest Fly (Dumbbell)
1 Set
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
12 Reps
@8
@8
@8
@8
6
Upright Row (Barbell)
3 Sets
12-15 Reps
@8
7
French Press
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
8
Single Arm Overhead Tricep Extension
1 Set
8-12 Reps
@9
9
Single Arm Pushdown
1 Set
8-12 Reps
@9
Day 1
1
Lying Leg Curl
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@9
2
Hack Squat
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@10
3
Bulgarian Split Squat (Dumbbell)
1 Set
15-20 Reps
@9
4
Lunge (Dumbbell)
1 Set
1 Set
1 Set
16 Reps
16 Reps
16 Reps
@8
@9
@10
5
Seated Calf Raise
2 Sets
2 Sets
1 Set
12 Reps
12 Reps
21 Reps
@8
@9
@10
6
Standing Calf Raise
1 Set
2 Sets
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
Day 2
1
Behind-the-Neck Lat Pulldown
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@9
2
Lat Pulldown
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@9
3
Underhand Lat Pulldown
1 Set
8-12 Reps
@9
4
Pullover (Dumbbell)
1 Set
15-20 Reps
@9
5
Rear Delt Fly (Dumbbell)
5 Sets
15 Reps
@8
6
Face Pull
2 Sets
1 Set
15 Reps
15 Reps
@8
@9
7
Concentration Curl
1 Set
8-12 Reps
@9
8
Preacher Curl (Barbell)
1 Set
8-12 Reps
@9
9
Bicep Curl (Barbell)
1 Set
8-12 Reps
@10
Day 3
1
Bench Press (Dumbbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
2
Incline Bench Press (Barbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
3
Incline Chest Fly (Dumbbell)
1 Set
8-12 Reps
@9
4
Dips Between Chairs
1 Set
8-12 Reps
@9
5
Dumbbell Bench Pullover
1 Set
8-12 Reps
@9
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
12 Reps
10 Reps
@8
@8
@8
@8
@9
7
Overhead Extension (Dumbbell)
1 Set
8-12 Reps
@9
8
Tricep Pushdown (Cable)
1 Set
8-12 Reps
@9
9
Tricep Rope Push Down (Cable)
1 Set
8-12 Reps
@10
Day 4
1
Lying Leg Curl
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@8
2
Seated Hamstring Curl
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
3
Leg Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
15-20 Reps
@8
@9
@9
4
Single Leg Romanian Deadlift
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@8
5
Good Morning
1 Set
8-12 Reps
@9
6
Standing Calf Raise
2 Sets
2 Sets
8-10 Reps
8-10 Reps
@8
@9
7
Standing Calf Raise
3 Sets
10 Reps
@8
Day 5
1
Bent Over Row (Barbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@8
2
T-Bar Row
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
3
Seated Row (Cable)
1 Set
8-12 Reps
@9
4
Lat Pulldown (Neutral Grip)
1 Set
8-12 Reps
@8
5
Rack Pull (Barbell)
1 Set
15-20 Reps
@9
6
Face Pull
3 Sets
15 Reps
@8
7
Rear Delt Fly (Dumbbell)
5 Sets
15 Reps
@8
8
Incline Curl (Dumbbell)
1 Set
8-12 Reps
@9
9
Preacher Curl (Barbell)
1 Set
8-12 Reps
@9
10
Bicep Curl (Barbell)
1 Set
8-12 Reps
@10
Day 6
1
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@8
2
Bench Press (Barbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
3
Decline Bench Press (Barbell)
1 Set
8-12 Reps
@8
4
Chest Fly (Dumbbell)
1 Set
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
12 Reps
@8
@8
@8
@8
6
Upright Row (Barbell)
3 Sets
12-15 Reps
@8
7
French Press
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
8
Single Arm Overhead Tricep Extension
1 Set
8-12 Reps
@9
9
Single Arm Pushdown
1 Set
8-12 Reps
@9
Day 1
1
Lying Leg Curl
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@9
2
Hack Squat
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@10
3
Bulgarian Split Squat (Dumbbell)
1 Set
15-20 Reps
@9
4
Lunge (Dumbbell)
1 Set
1 Set
1 Set
16 Reps
16 Reps
16 Reps
@8
@9
@10
5
Seated Calf Raise
2 Sets
2 Sets
1 Set
12 Reps
12 Reps
21 Reps
@8
@9
@10
6
Standing Calf Raise
1 Set
2 Sets
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
Day 2
1
Behind-the-Neck Lat Pulldown
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@9
2
Lat Pulldown
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@9
3
Underhand Lat Pulldown
1 Set
8-12 Reps
@9
4
Pullover (Dumbbell)
1 Set
15-20 Reps
@9
5
Rear Delt Fly (Dumbbell)
5 Sets
15 Reps
@8
6
Face Pull
2 Sets
1 Set
15 Reps
15 Reps
@8
@9
7
Concentration Curl
1 Set
8-12 Reps
@9
8
Preacher Curl (Barbell)
1 Set
8-12 Reps
@9
9
Bicep Curl (Barbell)
1 Set
8-12 Reps
@10
Day 3
1
Bench Press (Dumbbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
2
Incline Bench Press (Barbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
3
Incline Chest Fly (Dumbbell)
1 Set
8-12 Reps
@9
4
Dips Between Chairs
1 Set
8-12 Reps
@9
5
Dumbbell Bench Pullover
1 Set
8-12 Reps
@9
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
12 Reps
10 Reps
@8
@8
@8
@8
@9
7
Overhead Extension (Dumbbell)
1 Set
8-12 Reps
@9
8
Tricep Pushdown (Cable)
1 Set
8-12 Reps
@9
9
Tricep Rope Push Down (Cable)
1 Set
8-12 Reps
@10
Day 4
1
Lying Leg Curl
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@8
2
Seated Hamstring Curl
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
3
Leg Press
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
15-20 Reps
@8
@9
@9
4
Single Leg Romanian Deadlift
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@8
5
Good Morning
1 Set
8-12 Reps
@9
6
Standing Calf Raise
2 Sets
2 Sets
8-10 Reps
8-10 Reps
@8
@9
7
Standing Calf Raise
3 Sets
10 Reps
@8
Day 5
1
Bent Over Row (Barbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@8
2
T-Bar Row
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
3
Seated Row (Cable)
1 Set
8-12 Reps
@9
4
Lat Pulldown (Neutral Grip)
1 Set
8-12 Reps
@8
5
Rack Pull (Barbell)
1 Set
15-20 Reps
@9
6
Face Pull
3 Sets
15 Reps
@8
7
Rear Delt Fly (Dumbbell)
5 Sets
15 Reps
@8
8
Incline Curl (Dumbbell)
1 Set
8-12 Reps
@9
9
Preacher Curl (Barbell)
1 Set
8-12 Reps
@9
10
Bicep Curl (Barbell)
1 Set
8-12 Reps
@10
Day 6
1
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@8
2
Bench Press (Barbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
3
Decline Bench Press (Barbell)
1 Set
8-12 Reps
@8
4
Chest Fly (Dumbbell)
1 Set
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
12 Reps
@8
@8
@8
@8
6
Upright Row (Barbell)
3 Sets
12-15 Reps
@8
7
French Press
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
8
Single Arm Overhead Tricep Extension
1 Set
8-12 Reps
@9
9
Single Arm Pushdown
1 Set
8-12 Reps
@9
Day 1
1
Lying Leg Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
15-20 Reps
@8
@9
@9
2
Hack Squat
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
15-20 Reps
@9
@10
@10
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
4
Lunge (Dumbbell)
1 Set
1 Set
1 Set
16 Reps
16 Reps
16 Reps
@8
@9
@10
5
Seated Calf Raise
2 Sets
2 Sets
1 Set
12 Reps
12 Reps
21 Reps
@8
@9
@10
6
Standing Calf Raise
1 Set
2 Sets
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
Day 2
1
Behind-the-Neck Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
15-20 Reps
@8
@9
@9
2
Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
15-20 Reps
@8
@9
@9
3
Underhand Lat Pulldown
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
4
Pullover (Dumbbell)
2 Sets
15-20 Reps
@9
5
Rear Delt Fly (Dumbbell)
5 Sets
15 Reps
@8
6
Face Pull
2 Sets
1 Set
15 Reps
15 Reps
@8
@9
7
Concentration Curl
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
8
Preacher Curl (Barbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
9
Bicep Curl (Barbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@10
@10
Day 3
1
Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
15-20 Reps
@9
@9
2
Incline Bench Press (Barbell)
2 Sets
1 Set
8-12 Reps
15-20 Reps
@9
@9
3
Incline Chest Fly (Dumbbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
4
Dips Between Chairs
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
5
Dumbbell Bench Pullover
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
12 Reps
10 Reps
@8
@8
@8
@8
@9
7
Overhead Extension (Dumbbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
8
Tricep Pushdown (Cable)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
9
Tricep Rope Push Down (Cable)
1 Set
1 Set
8-12 Reps
15-20 Reps
@10
@10
Day 4
1
Lying Leg Curl
2 Sets
1 Set
8-12 Reps
15-20 Reps
@8
@8
2
Seated Hamstring Curl
2 Sets
1 Set
8-12 Reps
15-20 Reps
@9
@9
3
Leg Press
1 Set
2 Sets
1 Set
8-12 Reps
8-12 Reps
15-20 Reps
@8
@9
@9
4
Single Leg Romanian Deadlift
2 Sets
1 Set
8-12 Reps
15-20 Reps
@8
@8
5
Good Morning
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
6
Standing Calf Raise
2 Sets
2 Sets
8-10 Reps
8-10 Reps
@8
@9
7
Standing Calf Raise
3 Sets
10 Reps
@8
Day 5
1
Bent Over Row (Barbell)
2 Sets
1 Set
8-12 Reps
15-20 Reps
@8
@8
2
T-Bar Row
2 Sets
1 Set
8-12 Reps
15-20 Reps
@9
@9
3
Seated Row (Cable)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
4
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@8
5
Rack Pull (Barbell)
2 Sets
15-20 Reps
@9
6
Face Pull
3 Sets
15 Reps
@8
7
Rear Delt Fly (Dumbbell)
5 Sets
15 Reps
@8
8
Incline Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
9
Preacher Curl (Barbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
10
Bicep Curl (Barbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@10
@10
Day 6
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
15-20 Reps
@8
@8
2
Bench Press (Barbell)
2 Sets
1 Set
8-12 Reps
15-20 Reps
@9
@9
3
Decline Bench Press (Barbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@8
4
Chest Fly (Dumbbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
12 Reps
@8
@8
@8
@8
6
Upright Row (Barbell)
3 Sets
12-15 Reps
@8
7
French Press
2 Sets
1 Set
8-12 Reps
15-20 Reps
@9
@9
8
Single Arm Overhead Tricep Extension
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
9
Single Arm Pushdown
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
Day 1
1
Lying Leg Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
15-20 Reps
@8
@9
@9
2
Hack Squat
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
15-20 Reps
@9
@10
@10
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
4
Lunge (Dumbbell)
1 Set
1 Set
1 Set
16 Reps
16 Reps
16 Reps
@8
@9
@10
5
Seated Calf Raise
2 Sets
2 Sets
1 Set
12 Reps
12 Reps
21 Reps
@8
@9
@10
6
Standing Calf Raise
1 Set
2 Sets
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
Day 2
1
Behind-the-Neck Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
15-20 Reps
@8
@9
@9
2
Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
15-20 Reps
@8
@9
@9
3
Underhand Lat Pulldown
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
4
Pullover (Dumbbell)
2 Sets
15-20 Reps
@9
5
Rear Delt Fly (Dumbbell)
5 Sets
15 Reps
@8
6
Face Pull
2 Sets
1 Set
15 Reps
15 Reps
@8
@9
7
Concentration Curl
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
8
Preacher Curl (Barbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
9
Bicep Curl (Barbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@10
@10
Day 3
1
Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
15-20 Reps
@9
@9
2
Incline Bench Press (Barbell)
2 Sets
1 Set
8-12 Reps
15-20 Reps
@9
@9
3
Incline Chest Fly (Dumbbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
4
Dips Between Chairs
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
5
Dumbbell Bench Pullover
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
12 Reps
10 Reps
@8
@8
@8
@8
@9
7
Overhead Extension (Dumbbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
8
Tricep Pushdown (Cable)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
9
Tricep Rope Push Down (Cable)
1 Set
1 Set
8-12 Reps
15-20 Reps
@10
@10
Day 4
1
Lying Leg Curl
2 Sets
1 Set
8-12 Reps
15-20 Reps
@8
@8
2
Seated Hamstring Curl
2 Sets
1 Set
8-12 Reps
15-20 Reps
@9
@9
3
Leg Press
1 Set
2 Sets
1 Set
8-12 Reps
8-12 Reps
15-20 Reps
@8
@9
@9
4
Single Leg Romanian Deadlift
2 Sets
1 Set
8-12 Reps
15-20 Reps
@8
@8
5
Good Morning
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
6
Standing Calf Raise
2 Sets
2 Sets
8-10 Reps
8-10 Reps
@8
@9
7
Standing Calf Raise
3 Sets
10 Reps
@8
Day 5
1
Bent Over Row (Barbell)
2 Sets
1 Set
8-12 Reps
15-20 Reps
@8
@8
2
T-Bar Row
2 Sets
1 Set
8-12 Reps
15-20 Reps
@9
@9
3
Seated Row (Cable)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
4
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@8
5
Rack Pull (Barbell)
2 Sets
15-20 Reps
@9
6
Face Pull
3 Sets
15 Reps
@8
7
Rear Delt Fly (Dumbbell)
5 Sets
15 Reps
@8
8
Incline Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
9
Preacher Curl (Barbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
10
Bicep Curl (Barbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@10
@10
Day 6
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
15-20 Reps
@8
@8
2
Bench Press (Barbell)
2 Sets
1 Set
8-12 Reps
15-20 Reps
@9
@9
3
Decline Bench Press (Barbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@8
4
Chest Fly (Dumbbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
12 Reps
@8
@8
@8
@8
6
Upright Row (Barbell)
3 Sets
12-15 Reps
@8
7
French Press
2 Sets
1 Set
8-12 Reps
15-20 Reps
@9
@9
8
Single Arm Overhead Tricep Extension
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
9
Single Arm Pushdown
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
Day 1
1
Lying Leg Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
15-20 Reps
@8
@9
@9
2
Hack Squat
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
15-20 Reps
@9
@10
@10
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
4
Lunge (Dumbbell)
1 Set
1 Set
1 Set
16 Reps
16 Reps
16 Reps
@8
@9
@10
5
Seated Calf Raise
2 Sets
2 Sets
1 Set
12 Reps
12 Reps
21 Reps
@8
@9
@10
6
Standing Calf Raise
1 Set
2 Sets
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
Day 2
1
Behind-the-Neck Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
15-20 Reps
@8
@9
@9
2
Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
15-20 Reps
@8
@9
@9
3
Underhand Lat Pulldown
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
4
Pullover (Dumbbell)
2 Sets
15-20 Reps
@9
5
Rear Delt Fly (Dumbbell)
5 Sets
15 Reps
@8
6
Face Pull
2 Sets
1 Set
15 Reps
15 Reps
@8
@9
7
Concentration Curl
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
8
Preacher Curl (Barbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
9
Bicep Curl (Barbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@10
@10
Day 3
1
Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
15-20 Reps
@9
@9
2
Incline Bench Press (Barbell)
2 Sets
1 Set
8-12 Reps
15-20 Reps
@9
@9
3
Incline Chest Fly (Dumbbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
4
Dips Between Chairs
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
5
Dumbbell Bench Pullover
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
12 Reps
10 Reps
@8
@8
@8
@8
@9
7
Overhead Extension (Dumbbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
8
Tricep Pushdown (Cable)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
9
Tricep Rope Push Down (Cable)
1 Set
1 Set
8-12 Reps
15-20 Reps
@10
@10
Day 4
1
Lying Leg Curl
2 Sets
1 Set
8-12 Reps
15-20 Reps
@8
@8
2
Seated Hamstring Curl
2 Sets
1 Set
8-12 Reps
15-20 Reps
@9
@9
3
Leg Press
1 Set
2 Sets
1 Set
8-12 Reps
8-12 Reps
15-20 Reps
@8
@9
@9
4
Single Leg Romanian Deadlift
2 Sets
1 Set
8-12 Reps
15-20 Reps
@8
@8
5
Good Morning
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
6
Standing Calf Raise
2 Sets
2 Sets
8-10 Reps
8-10 Reps
@8
@9
7
Standing Calf Raise
3 Sets
10 Reps
@8
Day 5
1
Bent Over Row (Barbell)
2 Sets
1 Set
8-12 Reps
15-20 Reps
@8
@8
2
T-Bar Row
2 Sets
1 Set
8-12 Reps
15-20 Reps
@9
@9
3
Seated Row (Cable)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
4
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@8
5
Rack Pull (Barbell)
2 Sets
15-20 Reps
@9
6
Face Pull
3 Sets
15 Reps
@8
7
Rear Delt Fly (Dumbbell)
5 Sets
15 Reps
@8
8
Incline Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
9
Preacher Curl (Barbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
10
Bicep Curl (Barbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@10
@10
Day 6
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
15-20 Reps
@8
@8
2
Bench Press (Barbell)
2 Sets
1 Set
8-12 Reps
15-20 Reps
@9
@9
3
Decline Bench Press (Barbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@8
4
Chest Fly (Dumbbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
12 Reps
@8
@8
@8
@8
6
Upright Row (Barbell)
3 Sets
12-15 Reps
@8
7
French Press
2 Sets
1 Set
8-12 Reps
15-20 Reps
@9
@9
8
Single Arm Overhead Tricep Extension
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
9
Single Arm Pushdown
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
Day 1
1
Lying Leg Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
15-20 Reps
@8
@9
@9
2
Hack Squat
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
15-20 Reps
@9
@10
@10
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
4
Lunge (Dumbbell)
1 Set
1 Set
1 Set
16 Reps
16 Reps
16 Reps
@8
@9
@10
5
Seated Calf Raise
2 Sets
2 Sets
1 Set
12 Reps
12 Reps
21 Reps
@8
@9
@10
6
Standing Calf Raise
1 Set
2 Sets
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@9
@10
Day 2
1
Behind-the-Neck Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
15-20 Reps
@8
@9
@9
2
Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
15-20 Reps
@8
@9
@9
3
Underhand Lat Pulldown
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
4
Pullover (Dumbbell)
2 Sets
15-20 Reps
@9
5
Rear Delt Fly (Dumbbell)
5 Sets
15 Reps
@8
6
Face Pull
2 Sets
1 Set
15 Reps
15 Reps
@8
@9
7
Concentration Curl
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
8
Preacher Curl (Barbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
9
Bicep Curl (Barbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@10
@10
Day 3
1
Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
15-20 Reps
@9
@9
2
Incline Bench Press (Barbell)
2 Sets
1 Set
8-12 Reps
15-20 Reps
@9
@9
3
Incline Chest Fly (Dumbbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
4
Dips Between Chairs
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
5
Dumbbell Bench Pullover
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
12 Reps
10 Reps
@8
@8
@8
@8
@9
7
Overhead Extension (Dumbbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
8
Tricep Pushdown (Cable)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
9
Tricep Rope Push Down (Cable)
1 Set
1 Set
8-12 Reps
15-20 Reps
@10
@10
Day 4
1
Lying Leg Curl
2 Sets
1 Set
8-12 Reps
15-20 Reps
@8
@8
2
Seated Hamstring Curl
2 Sets
1 Set
8-12 Reps
15-20 Reps
@9
@9
3
Leg Press
1 Set
2 Sets
1 Set
8-12 Reps
8-12 Reps
15-20 Reps
@8
@9
@9
4
Single Leg Romanian Deadlift
2 Sets
1 Set
8-12 Reps
15-20 Reps
@8
@8
5
Good Morning
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
6
Standing Calf Raise
2 Sets
2 Sets
8-10 Reps
8-10 Reps
@8
@9
7
Standing Calf Raise
3 Sets
10 Reps
@8
Day 5
1
Bent Over Row (Barbell)
2 Sets
1 Set
8-12 Reps
15-20 Reps
@8
@8
2
T-Bar Row
2 Sets
1 Set
8-12 Reps
15-20 Reps
@9
@9
3
Seated Row (Cable)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
4
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@8
5
Rack Pull (Barbell)
2 Sets
15-20 Reps
@9
6
Face Pull
3 Sets
15 Reps
@8
7
Rear Delt Fly (Dumbbell)
5 Sets
15 Reps
@8
8
Incline Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
9
Preacher Curl (Barbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
10
Bicep Curl (Barbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@10
@10
Day 6
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
15-20 Reps
@8
@8
2
Bench Press (Barbell)
2 Sets
1 Set
8-12 Reps
15-20 Reps
@9
@9
3
Decline Bench Press (Barbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@8
@8
4
Chest Fly (Dumbbell)
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
25 Reps
20 Reps
15 Reps
12 Reps
@8
@8
@8
@8
6
Upright Row (Barbell)
3 Sets
12-15 Reps
@8
7
French Press
2 Sets
1 Set
8-12 Reps
15-20 Reps
@9
@9
8
Single Arm Overhead Tricep Extension
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9
9
Single Arm Pushdown
1 Set
1 Set
8-12 Reps
15-20 Reps
@9
@9