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Haus Method (modified PPL)
by Jake H.
1 athletes joined
Program Description
Modified push pull legs split with a focus on exercises that build an X-Frame that SCREAMS POWER. Aim is to force width in the shoulders and lats, while building thick strong quads and hams. This is a bulking program. We are eating in a surplus so we can enhance performance and not cause detriment to it. Don’t eat like a bird and don’t be a fat ass and I promise you will get jacked, stacked, and strong as MF.
Program Overview
Level
Intermediate, Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
May 13, 2024 11:22
Last Edited
May 14, 2024 03:06
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Week 1
1 / 12 Weeks
Day 3
1
Lying Leg Curl
1 Set
2 Sets
15-20 Reps
10-12 Reps
@6.5
@9
2
Hack Squat
1 Set
3 Sets
10-15 Reps
7-12 Reps
@6
@9
3
Pull-Up (Bodyweight)
1 Set
4
GHD Crunch
3 Sets
10-15 Reps
@9
5
Seated Calf Raise
4 Sets
15-30 Reps
@9.5
6
Lunge (Barbell)
3 Sets
8-12 Reps
@9
7
Cardio Bike
1 Set
40 mins
@6
Day 1
1
Lateral Raise (Cable)
1 Set
1 Set
3 Sets
15-20 Reps
12-15 Reps
6-15 Reps
@6
@7
@9.5
2
Chest Fly (Cable)
1 Set
3 Sets
15-20 Reps
10-15 Reps
@6
@9.5
3
Hanging Leg Raise
3 Sets
10-12 Reps
4A
Incline Bench Press (Dumbbell)
1 Set
3 Sets
10-12 Reps
7-12 Reps
@6
@9
4B
Rear Delt Swings
1 Set
3 Sets
12-15 Reps
12-15 Reps
@6
@9
5
Tricep Pushdown (Cable)
1 Set
3 Sets
15-20 Reps
7-12 Reps
@6.5
@9.5
6
Treadmill Walk
1 Set
20-40 mins
@6
Day 2
1
T-bar Row Machine
1 Set
3 Sets
10-12 Reps
7-12 Reps
@6
@9
2
Lat Pulldown
1 Set
4 Sets
12-15 Reps
7-12 Reps
@6
@9
3
Snatch Grip Shrug
4 Sets
12-20 Reps
@9.5
4
Plate Neck Curl
4 Sets
10-15 Reps
@8
5
Dead Hang
3 Sets
1 mins
6
Cardio Bike
1 Set
20-40 mins
@6.5
7
Bicep Curl (Barbell)
1 Set
3 Sets
12-15 Reps
7-12 Reps
@6
@9
Day 4
1
Super ROM Lateral Raise
1 Set
1 Set
3 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@6
@7
@9.5
2
Incline Smith Machine Bench Press
1 Set
3 Sets
12-15 Reps
7-12 Reps
@6
@9
3
Pec Deck (Machine)
1 Set
3 Sets
12-15 Reps
12-20 Reps
@6
@9.5
4
Reverse Pec Deck
1 Set
3 Sets
12-15 Reps
12-20 Reps
@6.5
@10
5
Plate Neck Curl
4 Sets
25 Reps
@7
6
Lying Tricep Extension (Barbell)
1 Set
3 Sets
15-20 Reps
10-15 Reps
@6.5
@9
7
Cardio Bike
1 Set
20-40 mins
@6
8
Tricep Pushdown (Cable)
4 Sets
25 Reps
@7.5
Day 5
1
Seated Wide-Grip Row (Cable)
1 Set
3 Sets
12-20 Reps
7-12 Reps
@6
@9
2
Lat Pulldown
1 Set
4 Sets
15-20 Reps
7-15 Reps
@6
@9
3
Shrug (Dumbbell)
1 Set
3 Sets
12-20 Reps
12-20 Reps
@6
@9
4
Seated alternating Dumbell Bicep Curl
4 Sets
8-12 Reps
@9
5
Hammer Curl
4 Sets
1 Set
8-12 Reps
20-30 Reps
@9
@10
6
Seated Cable Wrist Curls
4 Sets
25 Reps
@9
7
Cardio Bike
1 Set
20-40 mins
@6
Day 6
1
Romanian Deadlift (Barbell)
1 Set
3 Sets
7-12 Reps
7-12 Reps
@6
@9
2
Back Extension
4 Sets
10-15 Reps
@9
3
Hanging Leg Raise
4 Sets
10-15 Reps
4
Dumbell Sumo Squat
3 Sets
10-20 Reps
@9
5A
Bicep Curl (Cable)
1 Set
3 Sets
12-20 Reps
7-12 Reps
@6
@9
5B
Overhead Tricep Extension (Cable)
1 Set
3 Sets
12-20 Reps
7-12 Reps
@6
6
Cardio Bike
1 Set
30-60 mins
@6
Day 1
1
Lateral Raise (Cable)
1 Set
1 Set
3 Sets
15-20 Reps
12-15 Reps
6-15 Reps
@6
@7
@9.5
2
Chest Fly (Cable)
1 Set
3 Sets
15-20 Reps
10-15 Reps
@6
@9.5
3
Hanging Leg Raise
3 Sets
10-12 Reps
4A
Incline Bench Press (Dumbbell)
1 Set
3 Sets
10-12 Reps
7-12 Reps
@6
@9
4B
Rear Delt Swings
1 Set
3 Sets
12-15 Reps
12-15 Reps
@6
@9
5
Tricep Pushdown (Cable)
1 Set
3 Sets
15-20 Reps
7-12 Reps
@6.5
@9.5
6
Treadmill Walk
1 Set
20-40 mins
@6
Day 2
1
T-bar Row Machine
1 Set
3 Sets
10-12 Reps
7-12 Reps
@6
@9
2
Lat Pulldown
1 Set
4 Sets
12-15 Reps
7-12 Reps
@6
@9
3
Snatch Grip Shrug
4 Sets
12-20 Reps
@9.5
4
Plate Neck Curl
4 Sets
10-15 Reps
@8
5
Dead Hang
3 Sets
1 mins
6
Cardio Bike
1 Set
20-40 mins
@6.5
7
Bicep Curl (Barbell)
1 Set
3 Sets
12-15 Reps
7-12 Reps
@6
@9
Day 3
1
Lying Leg Curl
1 Set
2 Sets
15-20 Reps
10-12 Reps
@6.5
@9
2
Hack Squat
1 Set
3 Sets
10-15 Reps
7-12 Reps
@6
@9
3
Pull-Up (Bodyweight)
1 Set
4
GHD Crunch
3 Sets
10-15 Reps
@9
5
Seated Calf Raise
4 Sets
15-30 Reps
@9.5
6
Lunge (Barbell)
3 Sets
8-12 Reps
@9
7
Cardio Bike
1 Set
40 mins
@6
Day 4
1
Super ROM Lateral Raise
1 Set
1 Set
3 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@6
@7
@9.5
2
Incline Smith Machine Bench Press
1 Set
3 Sets
12-15 Reps
7-12 Reps
@6
@9
3
Pec Deck (Machine)
1 Set
3 Sets
12-15 Reps
12-20 Reps
@6
@9.5
4
Reverse Pec Deck
1 Set
3 Sets
12-15 Reps
12-20 Reps
@6.5
@10
5
Plate Neck Curl
4 Sets
25 Reps
@7
6
Lying Tricep Extension (Barbell)
1 Set
3 Sets
15-20 Reps
10-15 Reps
@6.5
@9
7
Cardio Bike
1 Set
20-40 mins
@6
8
Tricep Pushdown (Cable)
4 Sets
25 Reps
@7.5
Day 5
1
Seated Wide-Grip Row (Cable)
1 Set
3 Sets
12-20 Reps
7-12 Reps
@6
@9
2
Lat Pulldown
1 Set
4 Sets
15-20 Reps
7-15 Reps
@6
@9
3
Shrug (Dumbbell)
1 Set
3 Sets
12-20 Reps
12-20 Reps
@6
@9
4
Seated alternating Dumbell Bicep Curl
4 Sets
8-12 Reps
@9
5
Hammer Curl
4 Sets
1 Set
8-12 Reps
20-30 Reps
@9
@10
6
Seated Cable Wrist Curls
4 Sets
25 Reps
@9
7
Cardio Bike
1 Set
20-40 mins
@6
Day 6
1
Romanian Deadlift (Barbell)
1 Set
3 Sets
7-12 Reps
7-12 Reps
@6
@9
2
Back Extension
4 Sets
10-15 Reps
@9
3
Hanging Leg Raise
4 Sets
10-15 Reps
4
Dumbell Sumo Squat
3 Sets
10-20 Reps
@9
5A
Bicep Curl (Cable)
1 Set
3 Sets
12-20 Reps
7-12 Reps
@6
@9
5B
Overhead Tricep Extension (Cable)
1 Set
3 Sets
12-20 Reps
7-12 Reps
@6
6
Cardio Bike
1 Set
30-60 mins
@6
Day 1
1
Lateral Raise (Cable)
1 Set
1 Set
3 Sets
15-20 Reps
12-15 Reps
6-15 Reps
@6
@7
@9.5
2
Chest Fly (Cable)
1 Set
3 Sets
15-20 Reps
10-15 Reps
@6
@9.5
3
Hanging Leg Raise
3 Sets
10-12 Reps
4A
Incline Bench Press (Dumbbell)
1 Set
3 Sets
10-12 Reps
7-12 Reps
@6
@9
4B
Rear Delt Swings
1 Set
3 Sets
12-15 Reps
12-15 Reps
@6
@9
5
Tricep Pushdown (Cable)
1 Set
3 Sets
15-20 Reps
7-12 Reps
@6.5
@9.5
6
Treadmill Walk
1 Set
20-40 mins
@6
Day 2
1
T-bar Row Machine
1 Set
3 Sets
10-12 Reps
7-12 Reps
@6
@9
2
Lat Pulldown
1 Set
4 Sets
12-15 Reps
7-12 Reps
@6
@9
3
Snatch Grip Shrug
4 Sets
12-20 Reps
@9.5
4
Plate Neck Curl
4 Sets
10-15 Reps
@8
5
Dead Hang
3 Sets
1 mins
6
Cardio Bike
1 Set
20-40 mins
@6.5
7
Bicep Curl (Barbell)
1 Set
3 Sets
12-15 Reps
7-12 Reps
@6
@9
Day 3
1
Lying Leg Curl
1 Set
2 Sets
15-20 Reps
10-12 Reps
@6.5
@9
2
Hack Squat
1 Set
3 Sets
10-15 Reps
7-12 Reps
@6
@9
3
Pull-Up (Bodyweight)
1 Set
4
GHD Crunch
3 Sets
10-15 Reps
@9
5
Seated Calf Raise
4 Sets
15-30 Reps
@9.5
6
Lunge (Barbell)
3 Sets
8-12 Reps
@9
7
Cardio Bike
1 Set
40 mins
@6
Day 4
1
Super ROM Lateral Raise
1 Set
1 Set
3 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@6
@7
@9.5
2
Incline Smith Machine Bench Press
1 Set
3 Sets
12-15 Reps
7-12 Reps
@6
@9
3
Pec Deck (Machine)
1 Set
3 Sets
12-15 Reps
12-20 Reps
@6
@9.5
4
Reverse Pec Deck
1 Set
3 Sets
12-15 Reps
12-20 Reps
@6.5
@10
5
Plate Neck Curl
4 Sets
25 Reps
@7
6
Lying Tricep Extension (Barbell)
1 Set
3 Sets
15-20 Reps
10-15 Reps
@6.5
@9
7
Cardio Bike
1 Set
20-40 mins
@6
8
Tricep Pushdown (Cable)
4 Sets
25 Reps
@7.5
Day 5
1
Seated Wide-Grip Row (Cable)
1 Set
3 Sets
12-20 Reps
7-12 Reps
@6
@9
2
Lat Pulldown
1 Set
4 Sets
15-20 Reps
7-15 Reps
@6
@9
3
Shrug (Dumbbell)
1 Set
3 Sets
12-20 Reps
12-20 Reps
@6
@9
4
Seated alternating Dumbell Bicep Curl
4 Sets
8-12 Reps
@9
5
Hammer Curl
4 Sets
1 Set
8-12 Reps
20-30 Reps
@9
@10
6
Seated Cable Wrist Curls
4 Sets
25 Reps
@9
7
Cardio Bike
1 Set
20-40 mins
@6
Day 6
1
Romanian Deadlift (Barbell)
1 Set
3 Sets
7-12 Reps
7-12 Reps
@6
@9
2
Back Extension
4 Sets
10-15 Reps
@9
3
Hanging Leg Raise
4 Sets
10-15 Reps
4
Dumbell Sumo Squat
3 Sets
10-20 Reps
@9
5A
Bicep Curl (Cable)
1 Set
3 Sets
12-20 Reps
7-12 Reps
@6
@9
5B
Overhead Tricep Extension (Cable)
1 Set
3 Sets
12-20 Reps
7-12 Reps
@6
6
Cardio Bike
1 Set
30-60 mins
@6
Day 1
1
Lateral Raise (Cable)
1 Set
1 Set
3 Sets
15-20 Reps
12-15 Reps
6-15 Reps
@6
@7
@9.5
2
Chest Fly (Cable)
1 Set
3 Sets
15-20 Reps
10-15 Reps
@6
@9.5
3
Hanging Leg Raise
3 Sets
10-12 Reps
4A
Incline Bench Press (Dumbbell)
1 Set
3 Sets
10-12 Reps
7-12 Reps
@6
@9
4B
Rear Delt Swings
1 Set
3 Sets
12-15 Reps
12-15 Reps
@6
@9
5
Tricep Pushdown (Cable)
1 Set
3 Sets
15-20 Reps
7-12 Reps
@6.5
@9.5
6
Treadmill Walk
1 Set
20-40 mins
@6
Day 2
1
T-bar Row Machine
1 Set
3 Sets
10-12 Reps
7-12 Reps
@6
@9
2
Lat Pulldown
1 Set
4 Sets
12-15 Reps
7-12 Reps
@6
@9
3
Snatch Grip Shrug
4 Sets
12-20 Reps
@9.5
4
Plate Neck Curl
4 Sets
10-15 Reps
@8
5
Dead Hang
3 Sets
1 mins
6
Cardio Bike
1 Set
20-40 mins
@6.5
7
Bicep Curl (Barbell)
1 Set
3 Sets
12-15 Reps
7-12 Reps
@6
@9
Day 3
1
Lying Leg Curl
1 Set
2 Sets
15-20 Reps
10-12 Reps
@6.5
@9
2
Hack Squat
1 Set
3 Sets
10-15 Reps
7-12 Reps
@6
@9
3
Pull-Up (Bodyweight)
1 Set
4
GHD Crunch
3 Sets
10-15 Reps
@9
5
Seated Calf Raise
4 Sets
15-30 Reps
@9.5
6
Lunge (Barbell)
3 Sets
8-12 Reps
@9
7
Cardio Bike
1 Set
40 mins
@6
Day 4
1
Super ROM Lateral Raise
1 Set
1 Set
3 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@6
@7
@9.5
2
Incline Smith Machine Bench Press
1 Set
3 Sets
12-15 Reps
7-12 Reps
@6
@9
3
Pec Deck (Machine)
1 Set
3 Sets
12-15 Reps
12-20 Reps
@6
@9.5
4
Reverse Pec Deck
1 Set
3 Sets
12-15 Reps
12-20 Reps
@6.5
@10
5
Plate Neck Curl
4 Sets
25 Reps
@7
6
Lying Tricep Extension (Barbell)
1 Set
3 Sets
15-20 Reps
10-15 Reps
@6.5
@9
7
Cardio Bike
1 Set
20-40 mins
@6
8
Tricep Pushdown (Cable)
4 Sets
25 Reps
@7.5
Day 5
1
Seated Wide-Grip Row (Cable)
1 Set
3 Sets
12-20 Reps
7-12 Reps
@6
@9
2
Lat Pulldown
1 Set
4 Sets
15-20 Reps
7-15 Reps
@6
@9
3
Shrug (Dumbbell)
1 Set
3 Sets
12-20 Reps
12-20 Reps
@6
@9
4
Seated alternating Dumbell Bicep Curl
4 Sets
8-12 Reps
@9
5
Hammer Curl
4 Sets
1 Set
8-12 Reps
20-30 Reps
@9
@10
6
Seated Cable Wrist Curls
4 Sets
25 Reps
@9
7
Cardio Bike
1 Set
20-40 mins
@6
Day 6
1
Romanian Deadlift (Barbell)
1 Set
3 Sets
7-12 Reps
7-12 Reps
@6
@9
2
Back Extension
4 Sets
10-15 Reps
@9
3
Hanging Leg Raise
4 Sets
10-15 Reps
4
Dumbell Sumo Squat
3 Sets
10-20 Reps
@9
5A
Bicep Curl (Cable)
1 Set
3 Sets
12-20 Reps
7-12 Reps
@6
@9
5B
Overhead Tricep Extension (Cable)
1 Set
3 Sets
12-20 Reps
7-12 Reps
@6
6
Cardio Bike
1 Set
30-60 mins
@6
Day 1
1
Lateral Raise (Cable)
1 Set
1 Set
3 Sets
15-20 Reps
12-15 Reps
6-15 Reps
@6
@7
@9.5
2
Chest Fly (Cable)
1 Set
3 Sets
15-20 Reps
10-15 Reps
@6
@9.5
3
Hanging Leg Raise
3 Sets
10-12 Reps
4A
Incline Bench Press (Dumbbell)
1 Set
3 Sets
10-12 Reps
7-12 Reps
@6
@9
4B
Rear Delt Swings
1 Set
3 Sets
12-15 Reps
12-15 Reps
@6
@9
5
Tricep Pushdown (Cable)
1 Set
3 Sets
15-20 Reps
7-12 Reps
@6.5
@9.5
6
Treadmill Walk
1 Set
20-40 mins
@6
Day 2
1
T-bar Row Machine
1 Set
3 Sets
10-12 Reps
7-12 Reps
@6
@9
2
Lat Pulldown
1 Set
4 Sets
12-15 Reps
7-12 Reps
@6
@9
3
Snatch Grip Shrug
4 Sets
12-20 Reps
@9.5
4
Plate Neck Curl
4 Sets
10-15 Reps
@8
5
Dead Hang
3 Sets
1 mins
6
Cardio Bike
1 Set
20-40 mins
@6.5
7
Bicep Curl (Barbell)
1 Set
3 Sets
12-15 Reps
7-12 Reps
@6
@9
Day 3
1
Lying Leg Curl
1 Set
2 Sets
15-20 Reps
10-12 Reps
@6.5
@9
2
Hack Squat
1 Set
3 Sets
10-15 Reps
7-12 Reps
@6
@9
3
Pull-Up (Bodyweight)
1 Set
4
GHD Crunch
3 Sets
10-15 Reps
@9
5
Seated Calf Raise
4 Sets
15-30 Reps
@9.5
6
Lunge (Barbell)
3 Sets
8-12 Reps
@9
7
Cardio Bike
1 Set
40 mins
@6
Day 4
1
Super ROM Lateral Raise
1 Set
1 Set
3 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@6
@7
@9.5
2
Incline Smith Machine Bench Press
1 Set
3 Sets
12-15 Reps
7-12 Reps
@6
@9
3
Pec Deck (Machine)
1 Set
3 Sets
12-15 Reps
12-20 Reps
@6
@9.5
4
Reverse Pec Deck
1 Set
3 Sets
12-15 Reps
12-20 Reps
@6.5
@10
5
Plate Neck Curl
4 Sets
25 Reps
@7
6
Lying Tricep Extension (Barbell)
1 Set
3 Sets
15-20 Reps
10-15 Reps
@6.5
@9
7
Cardio Bike
1 Set
20-40 mins
@6
8
Tricep Pushdown (Cable)
4 Sets
25 Reps
@7.5
Day 5
1
Seated Wide-Grip Row (Cable)
1 Set
3 Sets
12-20 Reps
7-12 Reps
@6
@9
2
Lat Pulldown
1 Set
4 Sets
15-20 Reps
7-15 Reps
@6
@9
3
Shrug (Dumbbell)
1 Set
3 Sets
12-20 Reps
12-20 Reps
@6
@9
4
Seated alternating Dumbell Bicep Curl
4 Sets
8-12 Reps
@9
5
Hammer Curl
4 Sets
1 Set
8-12 Reps
20-30 Reps
@9
@10
6
Seated Cable Wrist Curls
4 Sets
25 Reps
@9
7
Cardio Bike
1 Set
20-40 mins
@6
Day 6
1
Romanian Deadlift (Barbell)
1 Set
3 Sets
7-12 Reps
7-12 Reps
@6
@9
2
Back Extension
4 Sets
10-15 Reps
@9
3
Hanging Leg Raise
4 Sets
10-15 Reps
4
Dumbell Sumo Squat
3 Sets
10-20 Reps
@9
5A
Bicep Curl (Cable)
1 Set
3 Sets
12-20 Reps
7-12 Reps
@6
@9
5B
Overhead Tricep Extension (Cable)
1 Set
3 Sets
12-20 Reps
7-12 Reps
@6
6
Cardio Bike
1 Set
30-60 mins
@6
Day 1
1
Lateral Raise (Cable)
1 Set
1 Set
3 Sets
15-20 Reps
12-15 Reps
6-15 Reps
@6
@7
@9.5
2
Chest Fly (Cable)
1 Set
3 Sets
15-20 Reps
10-15 Reps
@6
@9.5
3
Hanging Leg Raise
3 Sets
10-12 Reps
4A
Incline Bench Press (Dumbbell)
1 Set
3 Sets
10-12 Reps
7-12 Reps
@6
@9
4B
Rear Delt Swings
1 Set
3 Sets
12-15 Reps
12-15 Reps
@6
@9
5
Tricep Pushdown (Cable)
1 Set
3 Sets
15-20 Reps
7-12 Reps
@6.5
@9.5
6
Treadmill Walk
1 Set
20-40 mins
@6
Day 2
1
T-bar Row Machine
1 Set
3 Sets
10-12 Reps
7-12 Reps
@6
@9
2
Lat Pulldown
1 Set
4 Sets
12-15 Reps
7-12 Reps
@6
@9
3
Snatch Grip Shrug
4 Sets
12-20 Reps
@9.5
4
Plate Neck Curl
4 Sets
10-15 Reps
@8
5
Dead Hang
3 Sets
1 mins
6
Cardio Bike
1 Set
20-40 mins
@6.5
7
Bicep Curl (Barbell)
1 Set
3 Sets
12-15 Reps
7-12 Reps
@6
@9
Day 3
1
Lying Leg Curl
1 Set
2 Sets
15-20 Reps
10-12 Reps
@6.5
@9
2
Hack Squat
1 Set
3 Sets
10-15 Reps
7-12 Reps
@6
@9
3
Pull-Up (Bodyweight)
1 Set
4
GHD Crunch
3 Sets
10-15 Reps
@9
5
Seated Calf Raise
4 Sets
15-30 Reps
@9.5
6
Lunge (Barbell)
3 Sets
8-12 Reps
@9
7
Cardio Bike
1 Set
40 mins
@6
Day 4
1
Super ROM Lateral Raise
1 Set
1 Set
3 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@6
@7
@9.5
2
Incline Smith Machine Bench Press
1 Set
3 Sets
12-15 Reps
7-12 Reps
@6
@9
3
Pec Deck (Machine)
1 Set
3 Sets
12-15 Reps
12-20 Reps
@6
@9.5
4
Reverse Pec Deck
1 Set
3 Sets
12-15 Reps
12-20 Reps
@6.5
@10
5
Plate Neck Curl
4 Sets
25 Reps
@7
6
Lying Tricep Extension (Barbell)
1 Set
3 Sets
15-20 Reps
10-15 Reps
@6.5
@9
7
Cardio Bike
1 Set
20-40 mins
@6
8
Tricep Pushdown (Cable)
4 Sets
25 Reps
@7.5
Day 5
1
Seated Wide-Grip Row (Cable)
1 Set
3 Sets
12-20 Reps
7-12 Reps
@6
@9
2
Lat Pulldown
1 Set
4 Sets
15-20 Reps
7-15 Reps
@6
@9
3
Shrug (Dumbbell)
1 Set
3 Sets
12-20 Reps
12-20 Reps
@6
@9
4
Seated alternating Dumbell Bicep Curl
4 Sets
8-12 Reps
@9
5
Hammer Curl
4 Sets
1 Set
8-12 Reps
20-30 Reps
@9
@10
6
Seated Cable Wrist Curls
4 Sets
25 Reps
@9
7
Cardio Bike
1 Set
20-40 mins
@6
Day 6
1
Romanian Deadlift (Barbell)
1 Set
3 Sets
7-12 Reps
7-12 Reps
@6
@9
2
Back Extension
4 Sets
10-15 Reps
@9
3
Hanging Leg Raise
4 Sets
10-15 Reps
4
Dumbell Sumo Squat
3 Sets
10-20 Reps
@9
5A
Bicep Curl (Cable)
1 Set
3 Sets
12-20 Reps
7-12 Reps
@6
@9
5B
Overhead Tricep Extension (Cable)
1 Set
3 Sets
12-20 Reps
7-12 Reps
@6
6
Cardio Bike
1 Set
30-60 mins
@6
Day 1
1
Lateral Raise (Cable)
1 Set
1 Set
3 Sets
15-20 Reps
12-15 Reps
6-15 Reps
@6
@7
@9.5
2
Chest Fly (Cable)
1 Set
3 Sets
15-20 Reps
10-15 Reps
@6
@9.5
3
Hanging Leg Raise
3 Sets
10-12 Reps
4A
Incline Bench Press (Dumbbell)
1 Set
3 Sets
10-12 Reps
7-12 Reps
@6
@9
4B
Rear Delt Swings
1 Set
3 Sets
12-15 Reps
12-15 Reps
@6
@9
5
Tricep Pushdown (Cable)
1 Set
3 Sets
15-20 Reps
7-12 Reps
@6.5
@9.5
6
Treadmill Walk
1 Set
20-40 mins
@6
Day 2
1
T-bar Row Machine
1 Set
3 Sets
10-12 Reps
7-12 Reps
@6
@9
2
Lat Pulldown
1 Set
4 Sets
12-15 Reps
7-12 Reps
@6
@9
3
Snatch Grip Shrug
4 Sets
12-20 Reps
@9.5
4
Plate Neck Curl
4 Sets
10-15 Reps
@8
5
Dead Hang
3 Sets
1 mins
6
Cardio Bike
1 Set
20-40 mins
@6.5
7
Bicep Curl (Barbell)
1 Set
3 Sets
12-15 Reps
7-12 Reps
@6
@9
Day 3
1
Lying Leg Curl
1 Set
2 Sets
15-20 Reps
10-12 Reps
@6.5
@9
2
Hack Squat
1 Set
3 Sets
10-15 Reps
7-12 Reps
@6
@9
3
Pull-Up (Bodyweight)
1 Set
4
GHD Crunch
3 Sets
10-15 Reps
@9
5
Seated Calf Raise
4 Sets
15-30 Reps
@9.5
6
Lunge (Barbell)
3 Sets
8-12 Reps
@9
7
Cardio Bike
1 Set
40 mins
@6
Day 4
1
Super ROM Lateral Raise
1 Set
1 Set
3 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@6
@7
@9.5
2
Incline Smith Machine Bench Press
1 Set
3 Sets
12-15 Reps
7-12 Reps
@6
@9
3
Pec Deck (Machine)
1 Set
3 Sets
12-15 Reps
12-20 Reps
@6
@9.5
4
Reverse Pec Deck
1 Set
3 Sets
12-15 Reps
12-20 Reps
@6.5
@10
5
Plate Neck Curl
4 Sets
25 Reps
@7
6
Lying Tricep Extension (Barbell)
1 Set
3 Sets
15-20 Reps
10-15 Reps
@6.5
@9
7
Cardio Bike
1 Set
20-40 mins
@6
8
Tricep Pushdown (Cable)
4 Sets
25 Reps
@7.5
Day 5
1
Seated Wide-Grip Row (Cable)
1 Set
3 Sets
12-20 Reps
7-12 Reps
@6
@9
2
Lat Pulldown
1 Set
4 Sets
15-20 Reps
7-15 Reps
@6
@9
3
Shrug (Dumbbell)
1 Set
3 Sets
12-20 Reps
12-20 Reps
@6
@9
4
Seated alternating Dumbell Bicep Curl
4 Sets
8-12 Reps
@9
5
Hammer Curl
4 Sets
1 Set
8-12 Reps
20-30 Reps
@9
@10
6
Seated Cable Wrist Curls
4 Sets
25 Reps
@9
7
Cardio Bike
1 Set
20-40 mins
@6
Day 6
1
Romanian Deadlift (Barbell)
1 Set
3 Sets
7-12 Reps
7-12 Reps
@6
@9
2
Back Extension
4 Sets
10-15 Reps
@9
3
Hanging Leg Raise
4 Sets
10-15 Reps
4
Dumbell Sumo Squat
3 Sets
10-20 Reps
@9
5A
Bicep Curl (Cable)
1 Set
3 Sets
12-20 Reps
7-12 Reps
@6
@9
5B
Overhead Tricep Extension (Cable)
1 Set
3 Sets
12-20 Reps
7-12 Reps
@6
6
Cardio Bike
1 Set
30-60 mins
@6
Day 1
1
Lateral Raise (Cable)
1 Set
1 Set
3 Sets
15-20 Reps
12-15 Reps
6-15 Reps
@6
@7
@9.5
2
Chest Fly (Cable)
1 Set
3 Sets
15-20 Reps
10-15 Reps
@6
@9.5
3
Hanging Leg Raise
3 Sets
10-12 Reps
4A
Incline Bench Press (Dumbbell)
1 Set
3 Sets
10-12 Reps
7-12 Reps
@6
@9
4B
Rear Delt Swings
1 Set
3 Sets
12-15 Reps
12-15 Reps
@6
@9
5
Tricep Pushdown (Cable)
1 Set
3 Sets
15-20 Reps
7-12 Reps
@6.5
@9.5
6
Treadmill Walk
1 Set
20-40 mins
@6
Day 2
1
T-bar Row Machine
1 Set
3 Sets
10-12 Reps
7-12 Reps
@6
@9
2
Lat Pulldown
1 Set
4 Sets
12-15 Reps
7-12 Reps
@6
@9
3
Snatch Grip Shrug
4 Sets
12-20 Reps
@9.5
4
Plate Neck Curl
4 Sets
10-15 Reps
@8
5
Dead Hang
3 Sets
1 mins
6
Cardio Bike
1 Set
20-40 mins
@6.5
7
Bicep Curl (Barbell)
1 Set
3 Sets
12-15 Reps
7-12 Reps
@6
@9
Day 3
1
Lying Leg Curl
1 Set
2 Sets
15-20 Reps
10-12 Reps
@6.5
@9
2
Hack Squat
1 Set
3 Sets
10-15 Reps
7-12 Reps
@6
@9
3
Pull-Up (Bodyweight)
1 Set
4
GHD Crunch
3 Sets
10-15 Reps
@9
5
Seated Calf Raise
4 Sets
15-30 Reps
@9.5
6
Lunge (Barbell)
3 Sets
8-12 Reps
@9
7
Cardio Bike
1 Set
40 mins
@6
Day 4
1
Super ROM Lateral Raise
1 Set
1 Set
3 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@6
@7
@9.5
2
Incline Smith Machine Bench Press
1 Set
3 Sets
12-15 Reps
7-12 Reps
@6
@9
3
Pec Deck (Machine)
1 Set
3 Sets
12-15 Reps
12-20 Reps
@6
@9.5
4
Reverse Pec Deck
1 Set
3 Sets
12-15 Reps
12-20 Reps
@6.5
@10
5
Plate Neck Curl
4 Sets
25 Reps
@7
6
Lying Tricep Extension (Barbell)
1 Set
3 Sets
15-20 Reps
10-15 Reps
@6.5
@9
7
Cardio Bike
1 Set
20-40 mins
@6
8
Tricep Pushdown (Cable)
4 Sets
25 Reps
@7.5
Day 5
1
Seated Wide-Grip Row (Cable)
1 Set
3 Sets
12-20 Reps
7-12 Reps
@6
@9
2
Lat Pulldown
1 Set
4 Sets
15-20 Reps
7-15 Reps
@6
@9
3
Shrug (Dumbbell)
1 Set
3 Sets
12-20 Reps
12-20 Reps
@6
@9
4
Seated alternating Dumbell Bicep Curl
4 Sets
8-12 Reps
@9
5
Hammer Curl
4 Sets
1 Set
8-12 Reps
20-30 Reps
@9
@10
6
Seated Cable Wrist Curls
4 Sets
25 Reps
@9
7
Cardio Bike
1 Set
20-40 mins
@6
Day 6
1
Romanian Deadlift (Barbell)
1 Set
3 Sets
7-12 Reps
7-12 Reps
@6
@9
2
Back Extension
4 Sets
10-15 Reps
@9
3
Hanging Leg Raise
4 Sets
10-15 Reps
4
Dumbell Sumo Squat
3 Sets
10-20 Reps
@9
5A
Bicep Curl (Cable)
1 Set
3 Sets
12-20 Reps
7-12 Reps
@6
@9
5B
Overhead Tricep Extension (Cable)
1 Set
3 Sets
12-20 Reps
7-12 Reps
@6
6
Cardio Bike
1 Set
30-60 mins
@6
Day 1
1
Lateral Raise (Cable)
1 Set
1 Set
3 Sets
15-20 Reps
12-15 Reps
6-15 Reps
@6
@7
@9.5
2
Chest Fly (Cable)
1 Set
3 Sets
15-20 Reps
10-15 Reps
@6
@9.5
3
Hanging Leg Raise
3 Sets
10-12 Reps
4A
Incline Bench Press (Dumbbell)
1 Set
3 Sets
10-12 Reps
7-12 Reps
@6
@9
4B
Rear Delt Swings
1 Set
3 Sets
12-15 Reps
12-15 Reps
@6
@9
5
Tricep Pushdown (Cable)
1 Set
3 Sets
15-20 Reps
7-12 Reps
@6.5
@9.5
6
Treadmill Walk
1 Set
20-40 mins
@6
Day 2
1
T-bar Row Machine
1 Set
3 Sets
10-12 Reps
7-12 Reps
@6
@9
2
Lat Pulldown
1 Set
4 Sets
12-15 Reps
7-12 Reps
@6
@9
3
Snatch Grip Shrug
4 Sets
12-20 Reps
@9.5
4
Plate Neck Curl
4 Sets
10-15 Reps
@8
5
Dead Hang
3 Sets
1 mins
6
Cardio Bike
1 Set
20-40 mins
@6.5
7
Bicep Curl (Barbell)
1 Set
3 Sets
12-15 Reps
7-12 Reps
@6
@9
Day 3
1
Lying Leg Curl
1 Set
2 Sets
15-20 Reps
10-12 Reps
@6.5
@9
2
Hack Squat
1 Set
3 Sets
10-15 Reps
7-12 Reps
@6
@9
3
Pull-Up (Bodyweight)
1 Set
4
GHD Crunch
3 Sets
10-15 Reps
@9
5
Seated Calf Raise
4 Sets
15-30 Reps
@9.5
6
Lunge (Barbell)
3 Sets
8-12 Reps
@9
7
Cardio Bike
1 Set
40 mins
@6
Day 4
1
Super ROM Lateral Raise
1 Set
1 Set
3 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@6
@7
@9.5
2
Incline Smith Machine Bench Press
1 Set
3 Sets
12-15 Reps
7-12 Reps
@6
@9
3
Pec Deck (Machine)
1 Set
3 Sets
12-15 Reps
12-20 Reps
@6
@9.5
4
Reverse Pec Deck
1 Set
3 Sets
12-15 Reps
12-20 Reps
@6.5
@10
5
Plate Neck Curl
4 Sets
25 Reps
@7
6
Lying Tricep Extension (Barbell)
1 Set
3 Sets
15-20 Reps
10-15 Reps
@6.5
@9
7
Cardio Bike
1 Set
20-40 mins
@6
8
Tricep Pushdown (Cable)
4 Sets
25 Reps
@7.5
Day 5
1
Seated Wide-Grip Row (Cable)
1 Set
3 Sets
12-20 Reps
7-12 Reps
@6
@9
2
Lat Pulldown
1 Set
4 Sets
15-20 Reps
7-15 Reps
@6
@9
3
Shrug (Dumbbell)
1 Set
3 Sets
12-20 Reps
12-20 Reps
@6
@9
4
Seated alternating Dumbell Bicep Curl
4 Sets
8-12 Reps
@9
5
Hammer Curl
4 Sets
1 Set
8-12 Reps
20-30 Reps
@9
@10
6
Seated Cable Wrist Curls
4 Sets
25 Reps
@9
7
Cardio Bike
1 Set
20-40 mins
@6
Day 6
1
Romanian Deadlift (Barbell)
1 Set
3 Sets
7-12 Reps
7-12 Reps
@6
@9
2
Back Extension
4 Sets
10-15 Reps
@9
3
Hanging Leg Raise
4 Sets
10-15 Reps
4
Dumbell Sumo Squat
3 Sets
10-20 Reps
@9
5A
Bicep Curl (Cable)
1 Set
3 Sets
12-20 Reps
7-12 Reps
@6
@9
5B
Overhead Tricep Extension (Cable)
1 Set
3 Sets
12-20 Reps
7-12 Reps
@6
6
Cardio Bike
1 Set
30-60 mins
@6
Day 1
1
Lateral Raise (Cable)
1 Set
1 Set
3 Sets
15-20 Reps
12-15 Reps
6-15 Reps
@6
@7
@9.5
2
Chest Fly (Cable)
1 Set
3 Sets
15-20 Reps
10-15 Reps
@6
@9.5
3
Hanging Leg Raise
3 Sets
10-12 Reps
4A
Incline Bench Press (Dumbbell)
1 Set
3 Sets
10-12 Reps
7-12 Reps
@6
@9
4B
Rear Delt Swings
1 Set
3 Sets
12-15 Reps
12-15 Reps
@6
@9
5
Tricep Pushdown (Cable)
1 Set
3 Sets
15-20 Reps
7-12 Reps
@6.5
@9.5
6
Treadmill Walk
1 Set
20-40 mins
@6
Day 2
1
T-bar Row Machine
1 Set
3 Sets
10-12 Reps
7-12 Reps
@6
@9
2
Lat Pulldown
1 Set
4 Sets
12-15 Reps
7-12 Reps
@6
@9
3
Snatch Grip Shrug
4 Sets
12-20 Reps
@9.5
4
Plate Neck Curl
4 Sets
10-15 Reps
@8
5
Dead Hang
3 Sets
1 mins
6
Cardio Bike
1 Set
20-40 mins
@6.5
7
Bicep Curl (Barbell)
1 Set
3 Sets
12-15 Reps
7-12 Reps
@6
@9
Day 3
1
Lying Leg Curl
1 Set
2 Sets
15-20 Reps
10-12 Reps
@6.5
@9
2
Hack Squat
1 Set
3 Sets
10-15 Reps
7-12 Reps
@6
@9
3
Pull-Up (Bodyweight)
1 Set
4
GHD Crunch
3 Sets
10-15 Reps
@9
5
Seated Calf Raise
4 Sets
15-30 Reps
@9.5
6
Lunge (Barbell)
3 Sets
8-12 Reps
@9
7
Cardio Bike
1 Set
40 mins
@6
Day 4
1
Super ROM Lateral Raise
1 Set
1 Set
3 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@6
@7
@9.5
2
Incline Smith Machine Bench Press
1 Set
3 Sets
12-15 Reps
7-12 Reps
@6
@9
3
Pec Deck (Machine)
1 Set
3 Sets
12-15 Reps
12-20 Reps
@6
@9.5
4
Reverse Pec Deck
1 Set
3 Sets
12-15 Reps
12-20 Reps
@6.5
@10
5
Plate Neck Curl
4 Sets
25 Reps
@7
6
Lying Tricep Extension (Barbell)
1 Set
3 Sets
15-20 Reps
10-15 Reps
@6.5
@9
7
Cardio Bike
1 Set
20-40 mins
@6
8
Tricep Pushdown (Cable)
4 Sets
25 Reps
@7.5
Day 5
1
Seated Wide-Grip Row (Cable)
1 Set
3 Sets
12-20 Reps
7-12 Reps
@6
@9
2
Lat Pulldown
1 Set
4 Sets
15-20 Reps
7-15 Reps
@6
@9
3
Shrug (Dumbbell)
1 Set
3 Sets
12-20 Reps
12-20 Reps
@6
@9
4
Seated alternating Dumbell Bicep Curl
4 Sets
8-12 Reps
@9
5
Hammer Curl
4 Sets
1 Set
8-12 Reps
20-30 Reps
@9
@10
6
Seated Cable Wrist Curls
4 Sets
25 Reps
@9
7
Cardio Bike
1 Set
20-40 mins
@6
Day 6
1
Romanian Deadlift (Barbell)
1 Set
3 Sets
7-12 Reps
7-12 Reps
@6
@9
2
Back Extension
4 Sets
10-15 Reps
@9
3
Hanging Leg Raise
4 Sets
10-15 Reps
4
Dumbell Sumo Squat
3 Sets
10-20 Reps
@9
5A
Bicep Curl (Cable)
1 Set
3 Sets
12-20 Reps
7-12 Reps
@6
@9
5B
Overhead Tricep Extension (Cable)
1 Set
3 Sets
12-20 Reps
7-12 Reps
@6
6
Cardio Bike
1 Set
30-60 mins
@6
Day 1
1
Lateral Raise (Cable)
1 Set
1 Set
3 Sets
15-20 Reps
12-15 Reps
6-15 Reps
@6
@7
@9.5
2
Chest Fly (Cable)
1 Set
3 Sets
15-20 Reps
10-15 Reps
@6
@9.5
3
Hanging Leg Raise
3 Sets
10-12 Reps
4A
Incline Bench Press (Dumbbell)
1 Set
3 Sets
10-12 Reps
7-12 Reps
@6
@9
4B
Rear Delt Swings
1 Set
3 Sets
12-15 Reps
12-15 Reps
@6
@9
5
Tricep Pushdown (Cable)
1 Set
3 Sets
15-20 Reps
7-12 Reps
@6.5
@9.5
6
Treadmill Walk
1 Set
20-40 mins
@6
Day 2
1
T-bar Row Machine
1 Set
3 Sets
10-12 Reps
7-12 Reps
@6
@9
2
Lat Pulldown
1 Set
4 Sets
12-15 Reps
7-12 Reps
@6
@9
3
Snatch Grip Shrug
4 Sets
12-20 Reps
@9.5
4
Plate Neck Curl
4 Sets
10-15 Reps
@8
5
Dead Hang
3 Sets
1 mins
6
Cardio Bike
1 Set
20-40 mins
@6.5
7
Bicep Curl (Barbell)
1 Set
3 Sets
12-15 Reps
7-12 Reps
@6
@9
Day 3
1
Lying Leg Curl
1 Set
2 Sets
15-20 Reps
10-12 Reps
@6.5
@9
2
Hack Squat
1 Set
3 Sets
10-15 Reps
7-12 Reps
@6
@9
3
Pull-Up (Bodyweight)
1 Set
4
GHD Crunch
3 Sets
10-15 Reps
@9
5
Seated Calf Raise
4 Sets
15-30 Reps
@9.5
6
Lunge (Barbell)
3 Sets
8-12 Reps
@9
7
Cardio Bike
1 Set
40 mins
@6
Day 4
1
Super ROM Lateral Raise
1 Set
1 Set
3 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@6
@7
@9.5
2
Incline Smith Machine Bench Press
1 Set
3 Sets
12-15 Reps
7-12 Reps
@6
@9
3
Pec Deck (Machine)
1 Set
3 Sets
12-15 Reps
12-20 Reps
@6
@9.5
4
Reverse Pec Deck
1 Set
3 Sets
12-15 Reps
12-20 Reps
@6.5
@10
5
Plate Neck Curl
4 Sets
25 Reps
@7
6
Lying Tricep Extension (Barbell)
1 Set
3 Sets
15-20 Reps
10-15 Reps
@6.5
@9
7
Cardio Bike
1 Set
20-40 mins
@6
8
Tricep Pushdown (Cable)
4 Sets
25 Reps
@7.5
Day 5
1
Seated Wide-Grip Row (Cable)
1 Set
3 Sets
12-20 Reps
7-12 Reps
@6
@9
2
Lat Pulldown
1 Set
4 Sets
15-20 Reps
7-15 Reps
@6
@9
3
Shrug (Dumbbell)
1 Set
3 Sets
12-20 Reps
12-20 Reps
@6
@9
4
Seated alternating Dumbell Bicep Curl
4 Sets
8-12 Reps
@9
5
Hammer Curl
4 Sets
1 Set
8-12 Reps
20-30 Reps
@9
@10
6
Seated Cable Wrist Curls
4 Sets
25 Reps
@9
7
Cardio Bike
1 Set
20-40 mins
@6
Day 6
1
Romanian Deadlift (Barbell)
1 Set
3 Sets
7-12 Reps
7-12 Reps
@6
@9
2
Back Extension
4 Sets
10-15 Reps
@9
3
Hanging Leg Raise
4 Sets
10-15 Reps
4
Dumbell Sumo Squat
3 Sets
10-20 Reps
@9
5A
Bicep Curl (Cable)
1 Set
3 Sets
12-20 Reps
7-12 Reps
@6
@9
5B
Overhead Tricep Extension (Cable)
1 Set
3 Sets
12-20 Reps
7-12 Reps
@6
6
Cardio Bike
1 Set
30-60 mins
@6
Day 1
1
Lateral Raise (Cable)
1 Set
1 Set
3 Sets
15-20 Reps
12-15 Reps
6-15 Reps
@6
@7
@9.5
2
Chest Fly (Cable)
1 Set
3 Sets
15-20 Reps
10-15 Reps
@6
@9.5
3
Hanging Leg Raise
3 Sets
10-12 Reps
4A
Incline Bench Press (Dumbbell)
1 Set
3 Sets
10-12 Reps
7-12 Reps
@6
@9
4B
Rear Delt Swings
1 Set
3 Sets
12-15 Reps
12-15 Reps
@6
@9
5
Tricep Pushdown (Cable)
1 Set
3 Sets
15-20 Reps
7-12 Reps
@6.5
@9.5
6
Treadmill Walk
1 Set
20-40 mins
@6
Day 2
1
T-bar Row Machine
1 Set
3 Sets
10-12 Reps
7-12 Reps
@6
@9
2
Lat Pulldown
1 Set
4 Sets
12-15 Reps
7-12 Reps
@6
@9
3
Snatch Grip Shrug
4 Sets
12-20 Reps
@9.5
4
Plate Neck Curl
4 Sets
10-15 Reps
@8
5
Dead Hang
3 Sets
1 mins
6
Cardio Bike
1 Set
20-40 mins
@6.5
7
Bicep Curl (Barbell)
1 Set
3 Sets
12-15 Reps
7-12 Reps
@6
@9
Day 3
1
Lying Leg Curl
1 Set
2 Sets
15-20 Reps
10-12 Reps
@6.5
@9
2
Hack Squat
1 Set
3 Sets
10-15 Reps
7-12 Reps
@6
@9
3
Pull-Up (Bodyweight)
1 Set
4
GHD Crunch
3 Sets
10-15 Reps
@9
5
Seated Calf Raise
4 Sets
15-30 Reps
@9.5
6
Lunge (Barbell)
3 Sets
8-12 Reps
@9
7
Cardio Bike
1 Set
40 mins
@6
Day 4
1
Super ROM Lateral Raise
1 Set
1 Set
3 Sets
10-15 Reps
10-15 Reps
10-15 Reps
@6
@7
@9.5
2
Incline Smith Machine Bench Press
1 Set
3 Sets
12-15 Reps
7-12 Reps
@6
@9
3
Pec Deck (Machine)
1 Set
3 Sets
12-15 Reps
12-20 Reps
@6
@9.5
4
Reverse Pec Deck
1 Set
3 Sets
12-15 Reps
12-20 Reps
@6.5
@10
5
Plate Neck Curl
4 Sets
25 Reps
@7
6
Lying Tricep Extension (Barbell)
1 Set
3 Sets
15-20 Reps
10-15 Reps
@6.5
@9
7
Cardio Bike
1 Set
20-40 mins
@6
8
Tricep Pushdown (Cable)
4 Sets
25 Reps
@7.5
Day 5
1
Seated Wide-Grip Row (Cable)
1 Set
3 Sets
12-20 Reps
7-12 Reps
@6
@9
2
Lat Pulldown
1 Set
4 Sets
15-20 Reps
7-15 Reps
@6
@9
3
Shrug (Dumbbell)
1 Set
3 Sets
12-20 Reps
12-20 Reps
@6
@9
4
Seated alternating Dumbell Bicep Curl
4 Sets
8-12 Reps
@9
5
Hammer Curl
4 Sets
1 Set
8-12 Reps
20-30 Reps
@9
@10
6
Seated Cable Wrist Curls
4 Sets
25 Reps
@9
7
Cardio Bike
1 Set
20-40 mins
@6
Day 6
1
Romanian Deadlift (Barbell)
1 Set
3 Sets
7-12 Reps
7-12 Reps
@6
@9
2
Back Extension
4 Sets
10-15 Reps
@9
3
Hanging Leg Raise
4 Sets
10-15 Reps
4
Dumbell Sumo Squat
3 Sets
10-20 Reps
@9
5A
Bicep Curl (Cable)
1 Set
3 Sets
12-20 Reps
7-12 Reps
@6
@9
5B
Overhead Tricep Extension (Cable)
1 Set
3 Sets
12-20 Reps
7-12 Reps
@6
6
Cardio Bike
1 Set
30-60 mins
@6