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Hippocrates' Cheat Book
by Efe İlhan A.
2 athletes joined
Program Description
A program by a phsiotherapy student, worked on with professors in the college.
Program Overview
Level
Novice, Intermediate, Advanced
Goal
Bodybuilding, Powerbuilding, Muscle & Sculpting, Powerlifting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
May 11, 2024 08:29
Last Edited
May 30, 2024 11:33
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Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
2
Incline Fly Press (Dumbbell)
3 Sets
10 Reps
@8
3
Chest Fly (Cable)
3 Sets
15 Reps
@7.5
4
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8
5
Concentration Lateral Raise
3 Sets
1 Set
12 Reps
10 Reps
@7
@9
6
Skull Crusher
4 Sets
10 Reps
@8.5
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8 Reps
12 Reps
15 Reps
@10
@7
@6
Day 2
1
Underhand Lat Pulldown
3 Sets
8 Reps
@9
2
Lat Pulldown (Single Arm)
3 Sets
8 Reps
@9
3
Seated Row (Cable)
3 Sets
8 Reps
@9
4
Shrug (Dumbbell)
3 Sets
1 Set
10 Reps
20 Reps
@9.5
@6
5
Row Chicken - Scoop Press - Domalan Arka Omuz Row
3 Sets
15 Reps
@7
6
Bicep Curl (Cable)
3 Sets
10 Reps
@8.5
7
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8.5
Day 3
1
Hack Squat
3 Sets
10 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
10 Reps
@8
3
Abs Crunch (Bodyweight)
1 Set
50 Reps
@7.5
4
Walk
1 Set
10 mins
@9
Day 5
1
Pendlay Row
5 Sets
6 Reps
@9
2
Lat Pulldown
3 Sets
10 Reps
@9
3
Face Pull
3 Sets
15 Reps
@8
4
Shrug (Barbell)
3 Sets
1 Set
10 Reps
20 Reps
@9.5
@6
5
Row Chicken - Scoop Press - Domalan Arka Omuz Row
3 Sets
15 Reps
@8.5
6
Bicep Curl (Cable)
3 Sets
10 Reps
@8.5
7
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8.5
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
@9
2
Chest Press (Machine)
3 Sets
10 Reps
@9
3
Chest Fly (Machine)
3 Sets
10 Reps
@9
4
Seated Overhead Press (Barbell)
5 Sets
6 Reps
@9
5
Concentration Lateral Raise
2 Sets
2 Sets
12 Reps
10 Reps
@7
@9
6
Skull Crusher
4 Sets
10 Reps
@8.5
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8 Reps
12 Reps
15 Reps
@9
@7
@6
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
2
Incline Fly Press (Dumbbell)
3 Sets
10 Reps
@8
3
Chest Fly (Cable)
3 Sets
15 Reps
@7.5
4
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8
5
Concentration Lateral Raise
3 Sets
1 Set
12 Reps
10 Reps
@7
@9
6
Skull Crusher
4 Sets
10 Reps
@8.5
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8 Reps
12 Reps
15 Reps
@10
@7
@6
Day 2
1
Underhand Lat Pulldown
3 Sets
8 Reps
@9
2
Lat Pulldown (Single Arm)
3 Sets
8 Reps
@9
3
Seated Row (Cable)
3 Sets
8 Reps
@9
4
Shrug (Dumbbell)
3 Sets
1 Set
10 Reps
20 Reps
@9.5
@6
5
Row Chicken - Scoop Press - Domalan Arka Omuz Row
3 Sets
15 Reps
@7
6
Bicep Curl (Cable)
3 Sets
10 Reps
@8.5
7
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8.5
Day 3
1
Hack Squat
3 Sets
10 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
10 Reps
@8
3
Abs Crunch (Bodyweight)
1 Set
50 Reps
@7.5
4
Walk
1 Set
10 mins
@9
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
@9
2
Chest Press (Machine)
3 Sets
10 Reps
@9
3
Chest Fly (Machine)
3 Sets
10 Reps
@9
4
Seated Overhead Press (Barbell)
5 Sets
6 Reps
@9
5
Concentration Lateral Raise
2 Sets
2 Sets
12 Reps
10 Reps
@7
@9
6
Skull Crusher
4 Sets
10 Reps
@8.5
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8 Reps
12 Reps
15 Reps
@9
@7
@6
Day 5
1
Pendlay Row
5 Sets
6 Reps
@9
2
Lat Pulldown
3 Sets
10 Reps
@9
3
Face Pull
3 Sets
15 Reps
@8
4
Shrug (Barbell)
3 Sets
1 Set
10 Reps
20 Reps
@9.5
@6
5
Row Chicken - Scoop Press - Domalan Arka Omuz Row
3 Sets
15 Reps
@8.5
6
Bicep Curl (Cable)
3 Sets
10 Reps
@8.5
7
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8.5
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
2
Incline Fly Press (Dumbbell)
3 Sets
10 Reps
@8
3
Chest Fly (Cable)
3 Sets
15 Reps
@7.5
4
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8
5
Concentration Lateral Raise
3 Sets
1 Set
12 Reps
10 Reps
@7
@9
6
Skull Crusher
4 Sets
10 Reps
@8.5
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8 Reps
12 Reps
15 Reps
@10
@7
@6
Day 2
1
Underhand Lat Pulldown
3 Sets
8 Reps
@9
2
Lat Pulldown (Single Arm)
3 Sets
8 Reps
@9
3
Seated Row (Cable)
3 Sets
8 Reps
@9
4
Shrug (Dumbbell)
3 Sets
1 Set
10 Reps
20 Reps
@9.5
@6
5
Row Chicken - Scoop Press - Domalan Arka Omuz Row
3 Sets
15 Reps
@7
6
Bicep Curl (Cable)
3 Sets
10 Reps
@8.5
7
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8.5
Day 3
1
Hack Squat
3 Sets
10 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
10 Reps
@8
3
Abs Crunch (Bodyweight)
1 Set
50 Reps
@7.5
4
Walk
1 Set
10 mins
@9
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
@9
2
Chest Press (Machine)
3 Sets
10 Reps
@9
3
Chest Fly (Machine)
3 Sets
10 Reps
@9
4
Seated Overhead Press (Barbell)
5 Sets
6 Reps
@9
5
Concentration Lateral Raise
2 Sets
2 Sets
12 Reps
10 Reps
@7
@9
6
Skull Crusher
4 Sets
10 Reps
@8.5
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8 Reps
12 Reps
15 Reps
@9
@7
@6
Day 5
1
Pendlay Row
5 Sets
6 Reps
@9
2
Lat Pulldown
3 Sets
10 Reps
@9
3
Face Pull
3 Sets
15 Reps
@8
4
Shrug (Barbell)
3 Sets
1 Set
10 Reps
20 Reps
@9.5
@6
5
Row Chicken - Scoop Press - Domalan Arka Omuz Row
3 Sets
15 Reps
@8.5
6
Bicep Curl (Cable)
3 Sets
10 Reps
@8.5
7
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8.5
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
2
Incline Fly Press (Dumbbell)
3 Sets
10 Reps
@8
3
Chest Fly (Cable)
3 Sets
15 Reps
@7.5
4
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8
5
Concentration Lateral Raise
3 Sets
1 Set
12 Reps
10 Reps
@7
@9
6
Skull Crusher
4 Sets
10 Reps
@8.5
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8 Reps
12 Reps
15 Reps
@10
@7
@6
Day 2
1
Underhand Lat Pulldown
3 Sets
8 Reps
@9
2
Lat Pulldown (Single Arm)
3 Sets
8 Reps
@9
3
Seated Row (Cable)
3 Sets
8 Reps
@9
4
Shrug (Dumbbell)
3 Sets
1 Set
10 Reps
20 Reps
@9.5
@6
5
Row Chicken - Scoop Press - Domalan Arka Omuz Row
3 Sets
15 Reps
@7
6
Bicep Curl (Cable)
3 Sets
10 Reps
@8.5
7
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8.5
Day 3
1
Hack Squat
3 Sets
10 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
10 Reps
@8
3
Abs Crunch (Bodyweight)
1 Set
50 Reps
@7.5
4
Walk
1 Set
10 mins
@9
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
@9
2
Chest Press (Machine)
3 Sets
10 Reps
@9
3
Chest Fly (Machine)
3 Sets
10 Reps
@9
4
Seated Overhead Press (Barbell)
5 Sets
6 Reps
@9
5
Concentration Lateral Raise
2 Sets
2 Sets
12 Reps
10 Reps
@7
@9
6
Skull Crusher
4 Sets
10 Reps
@8.5
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8 Reps
12 Reps
15 Reps
@9
@7
@6
Day 5
1
Pendlay Row
5 Sets
6 Reps
@9
2
Lat Pulldown
3 Sets
10 Reps
@9
3
Face Pull
3 Sets
15 Reps
@8
4
Shrug (Barbell)
3 Sets
1 Set
10 Reps
20 Reps
@9.5
@6
5
Row Chicken - Scoop Press - Domalan Arka Omuz Row
3 Sets
15 Reps
@8.5
6
Bicep Curl (Cable)
3 Sets
10 Reps
@8.5
7
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8.5
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
2
Incline Fly Press (Dumbbell)
3 Sets
10 Reps
@8
3
Chest Fly (Cable)
3 Sets
15 Reps
@7.5
4
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8
5
Concentration Lateral Raise
3 Sets
1 Set
12 Reps
10 Reps
@7
@9
6
Skull Crusher
4 Sets
10 Reps
@8.5
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8 Reps
12 Reps
15 Reps
@10
@7
@6
Day 2
1
Underhand Lat Pulldown
3 Sets
8 Reps
@9
2
Lat Pulldown (Single Arm)
3 Sets
8 Reps
@9
3
Seated Row (Cable)
3 Sets
8 Reps
@9
4
Shrug (Dumbbell)
3 Sets
1 Set
10 Reps
20 Reps
@9.5
@6
5
Row Chicken - Scoop Press - Domalan Arka Omuz Row
3 Sets
15 Reps
@7
6
Bicep Curl (Cable)
3 Sets
10 Reps
@8.5
7
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8.5
Day 3
1
Hack Squat
3 Sets
10 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
10 Reps
@8
3
Abs Crunch (Bodyweight)
1 Set
50 Reps
@7.5
4
Walk
1 Set
10 mins
@9
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
@9
2
Chest Press (Machine)
3 Sets
10 Reps
@9
3
Chest Fly (Machine)
3 Sets
10 Reps
@9
4
Seated Overhead Press (Barbell)
5 Sets
6 Reps
@9
5
Concentration Lateral Raise
2 Sets
2 Sets
12 Reps
10 Reps
@7
@9
6
Skull Crusher
4 Sets
10 Reps
@8.5
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8 Reps
12 Reps
15 Reps
@9
@7
@6
Day 5
1
Pendlay Row
5 Sets
6 Reps
@9
2
Lat Pulldown
3 Sets
10 Reps
@9
3
Face Pull
3 Sets
15 Reps
@8
4
Shrug (Barbell)
3 Sets
1 Set
10 Reps
20 Reps
@9.5
@6
5
Row Chicken - Scoop Press - Domalan Arka Omuz Row
3 Sets
15 Reps
@8.5
6
Bicep Curl (Cable)
3 Sets
10 Reps
@8.5
7
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8.5
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
2
Incline Fly Press (Dumbbell)
3 Sets
10 Reps
@8
3
Chest Fly (Cable)
3 Sets
15 Reps
@7.5
4
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8
5
Concentration Lateral Raise
3 Sets
1 Set
12 Reps
10 Reps
@7
@9
6
Skull Crusher
4 Sets
10 Reps
@8.5
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8 Reps
12 Reps
15 Reps
@10
@7
@6
Day 2
1
Underhand Lat Pulldown
3 Sets
8 Reps
@9
2
Lat Pulldown (Single Arm)
3 Sets
8 Reps
@9
3
Seated Row (Cable)
3 Sets
8 Reps
@9
4
Shrug (Dumbbell)
3 Sets
1 Set
10 Reps
20 Reps
@9.5
@6
5
Row Chicken - Scoop Press - Domalan Arka Omuz Row
3 Sets
15 Reps
@7
6
Bicep Curl (Cable)
3 Sets
10 Reps
@8.5
7
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8.5
Day 3
1
Hack Squat
3 Sets
10 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
10 Reps
@8
3
Abs Crunch (Bodyweight)
1 Set
50 Reps
@7.5
4
Walk
1 Set
10 mins
@9
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
@9
2
Chest Press (Machine)
3 Sets
10 Reps
@9
3
Chest Fly (Machine)
3 Sets
10 Reps
@9
4
Seated Overhead Press (Barbell)
5 Sets
6 Reps
@9
5
Concentration Lateral Raise
2 Sets
2 Sets
12 Reps
10 Reps
@7
@9
6
Skull Crusher
4 Sets
10 Reps
@8.5
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8 Reps
12 Reps
15 Reps
@9
@7
@6
Day 5
1
Pendlay Row
5 Sets
6 Reps
@9
2
Lat Pulldown
3 Sets
10 Reps
@9
3
Face Pull
3 Sets
15 Reps
@8
4
Shrug (Barbell)
3 Sets
1 Set
10 Reps
20 Reps
@9.5
@6
5
Row Chicken - Scoop Press - Domalan Arka Omuz Row
3 Sets
15 Reps
@8.5
6
Bicep Curl (Cable)
3 Sets
10 Reps
@8.5
7
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8.5
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
2
Incline Fly Press (Dumbbell)
3 Sets
10 Reps
@8
3
Chest Fly (Cable)
3 Sets
15 Reps
@7.5
4
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8
5
Concentration Lateral Raise
3 Sets
1 Set
12 Reps
10 Reps
@7
@9
6
Skull Crusher
4 Sets
10 Reps
@8.5
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8 Reps
12 Reps
15 Reps
@10
@7
@6
Day 2
1
Underhand Lat Pulldown
3 Sets
8 Reps
@9
2
Lat Pulldown (Single Arm)
3 Sets
8 Reps
@9
3
Seated Row (Cable)
3 Sets
8 Reps
@9
4
Shrug (Dumbbell)
3 Sets
1 Set
10 Reps
20 Reps
@9.5
@6
5
Row Chicken - Scoop Press - Domalan Arka Omuz Row
3 Sets
15 Reps
@7
6
Bicep Curl (Cable)
3 Sets
10 Reps
@8.5
7
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8.5
Day 3
1
Hack Squat
3 Sets
10 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
10 Reps
@8
3
Abs Crunch (Bodyweight)
1 Set
50 Reps
@7.5
4
Walk
1 Set
10 mins
@9
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
@9
2
Chest Press (Machine)
3 Sets
10 Reps
@9
3
Chest Fly (Machine)
3 Sets
10 Reps
@9
4
Seated Overhead Press (Barbell)
5 Sets
6 Reps
@9
5
Concentration Lateral Raise
2 Sets
2 Sets
12 Reps
10 Reps
@7
@9
6
Skull Crusher
4 Sets
10 Reps
@8.5
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8 Reps
12 Reps
15 Reps
@9
@7
@6
Day 5
1
Pendlay Row
5 Sets
6 Reps
@9
2
Lat Pulldown
3 Sets
10 Reps
@9
3
Face Pull
3 Sets
15 Reps
@8
4
Shrug (Barbell)
3 Sets
1 Set
10 Reps
20 Reps
@9.5
@6
5
Row Chicken - Scoop Press - Domalan Arka Omuz Row
3 Sets
15 Reps
@8.5
6
Bicep Curl (Cable)
3 Sets
10 Reps
@8.5
7
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8.5
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
2
Incline Fly Press (Dumbbell)
3 Sets
10 Reps
@8
3
Chest Fly (Cable)
3 Sets
15 Reps
@7.5
4
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8
5
Concentration Lateral Raise
3 Sets
1 Set
12 Reps
10 Reps
@7
@9
6
Skull Crusher
4 Sets
10 Reps
@8.5
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8 Reps
12 Reps
15 Reps
@10
@7
@6
Day 2
1
Underhand Lat Pulldown
3 Sets
8 Reps
@9
2
Lat Pulldown (Single Arm)
3 Sets
8 Reps
@9
3
Seated Row (Cable)
3 Sets
8 Reps
@9
4
Shrug (Dumbbell)
3 Sets
1 Set
10 Reps
20 Reps
@9.5
@6
5
Row Chicken - Scoop Press - Domalan Arka Omuz Row
3 Sets
15 Reps
@7
6
Bicep Curl (Cable)
3 Sets
10 Reps
@8.5
7
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8.5
Day 3
1
Hack Squat
3 Sets
10 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
10 Reps
@8
3
Abs Crunch (Bodyweight)
1 Set
50 Reps
@7.5
4
Walk
1 Set
10 mins
@9
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
@9
2
Chest Press (Machine)
3 Sets
10 Reps
@9
3
Chest Fly (Machine)
3 Sets
10 Reps
@9
4
Seated Overhead Press (Barbell)
5 Sets
6 Reps
@9
5
Concentration Lateral Raise
2 Sets
2 Sets
12 Reps
10 Reps
@7
@9
6
Skull Crusher
4 Sets
10 Reps
@8.5
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8 Reps
12 Reps
15 Reps
@9
@7
@6
Day 5
1
Pendlay Row
5 Sets
6 Reps
@9
2
Lat Pulldown
3 Sets
10 Reps
@9
3
Face Pull
3 Sets
15 Reps
@8
4
Shrug (Barbell)
3 Sets
1 Set
10 Reps
20 Reps
@9.5
@6
5
Row Chicken - Scoop Press - Domalan Arka Omuz Row
3 Sets
15 Reps
@8.5
6
Bicep Curl (Cable)
3 Sets
10 Reps
@8.5
7
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8.5
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
2
Incline Fly Press (Dumbbell)
3 Sets
10 Reps
@8
3
Chest Fly (Cable)
3 Sets
15 Reps
@7.5
4
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8
5
Concentration Lateral Raise
3 Sets
1 Set
12 Reps
10 Reps
@7
@9
6
Skull Crusher
4 Sets
10 Reps
@8.5
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8 Reps
12 Reps
15 Reps
@10
@7
@6
Day 2
1
Underhand Lat Pulldown
3 Sets
8 Reps
@9
2
Lat Pulldown (Single Arm)
3 Sets
8 Reps
@9
3
Seated Row (Cable)
3 Sets
8 Reps
@9
4
Shrug (Dumbbell)
3 Sets
1 Set
10 Reps
20 Reps
@9.5
@6
5
Row Chicken - Scoop Press - Domalan Arka Omuz Row
3 Sets
15 Reps
@7
6
Bicep Curl (Cable)
3 Sets
10 Reps
@8.5
7
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8.5
Day 3
1
Hack Squat
3 Sets
10 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
10 Reps
@8
3
Abs Crunch (Bodyweight)
1 Set
50 Reps
@7.5
4
Walk
1 Set
10 mins
@9
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
@9
2
Chest Press (Machine)
3 Sets
10 Reps
@9
3
Chest Fly (Machine)
3 Sets
10 Reps
@9
4
Seated Overhead Press (Barbell)
5 Sets
6 Reps
@9
5
Concentration Lateral Raise
2 Sets
2 Sets
12 Reps
10 Reps
@7
@9
6
Skull Crusher
4 Sets
10 Reps
@8.5
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8 Reps
12 Reps
15 Reps
@9
@7
@6
Day 5
1
Pendlay Row
5 Sets
6 Reps
@9
2
Lat Pulldown
3 Sets
10 Reps
@9
3
Face Pull
3 Sets
15 Reps
@8
4
Shrug (Barbell)
3 Sets
1 Set
10 Reps
20 Reps
@9.5
@6
5
Row Chicken - Scoop Press - Domalan Arka Omuz Row
3 Sets
15 Reps
@8.5
6
Bicep Curl (Cable)
3 Sets
10 Reps
@8.5
7
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8.5
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
2
Incline Fly Press (Dumbbell)
3 Sets
10 Reps
@8
3
Chest Fly (Cable)
3 Sets
15 Reps
@7.5
4
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8
5
Concentration Lateral Raise
3 Sets
1 Set
12 Reps
10 Reps
@7
@9
6
Skull Crusher
4 Sets
10 Reps
@8.5
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8 Reps
12 Reps
15 Reps
@10
@7
@6
Day 2
1
Underhand Lat Pulldown
3 Sets
8 Reps
@9
2
Lat Pulldown (Single Arm)
3 Sets
8 Reps
@9
3
Seated Row (Cable)
3 Sets
8 Reps
@9
4
Shrug (Dumbbell)
3 Sets
1 Set
10 Reps
20 Reps
@9.5
@6
5
Row Chicken - Scoop Press - Domalan Arka Omuz Row
3 Sets
15 Reps
@7
6
Bicep Curl (Cable)
3 Sets
10 Reps
@8.5
7
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8.5
Day 3
1
Hack Squat
3 Sets
10 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
10 Reps
@8
3
Abs Crunch (Bodyweight)
1 Set
50 Reps
@7.5
4
Walk
1 Set
10 mins
@9
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
@9
2
Chest Press (Machine)
3 Sets
10 Reps
@9
3
Chest Fly (Machine)
3 Sets
10 Reps
@9
4
Seated Overhead Press (Barbell)
5 Sets
6 Reps
@9
5
Concentration Lateral Raise
2 Sets
2 Sets
12 Reps
10 Reps
@7
@9
6
Skull Crusher
4 Sets
10 Reps
@8.5
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8 Reps
12 Reps
15 Reps
@9
@7
@6
Day 5
1
Pendlay Row
5 Sets
6 Reps
@9
2
Lat Pulldown
3 Sets
10 Reps
@9
3
Face Pull
3 Sets
15 Reps
@8
4
Shrug (Barbell)
3 Sets
1 Set
10 Reps
20 Reps
@9.5
@6
5
Row Chicken - Scoop Press - Domalan Arka Omuz Row
3 Sets
15 Reps
@8.5
6
Bicep Curl (Cable)
3 Sets
10 Reps
@8.5
7
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8.5
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
2
Incline Fly Press (Dumbbell)
3 Sets
10 Reps
@8
3
Chest Fly (Cable)
3 Sets
15 Reps
@7.5
4
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8
5
Concentration Lateral Raise
3 Sets
1 Set
12 Reps
10 Reps
@7
@9
6
Skull Crusher
4 Sets
10 Reps
@8.5
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8 Reps
12 Reps
15 Reps
@10
@7
@6
Day 2
1
Underhand Lat Pulldown
3 Sets
8 Reps
@9
2
Lat Pulldown (Single Arm)
3 Sets
8 Reps
@9
3
Seated Row (Cable)
3 Sets
8 Reps
@9
4
Shrug (Dumbbell)
3 Sets
1 Set
10 Reps
20 Reps
@9.5
@6
5
Row Chicken - Scoop Press - Domalan Arka Omuz Row
3 Sets
15 Reps
@7
6
Bicep Curl (Cable)
3 Sets
10 Reps
@8.5
7
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8.5
Day 3
1
Hack Squat
3 Sets
10 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
10 Reps
@8
3
Abs Crunch (Bodyweight)
1 Set
50 Reps
@7.5
4
Walk
1 Set
10 mins
@9
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
@9
2
Chest Press (Machine)
3 Sets
10 Reps
@9
3
Chest Fly (Machine)
3 Sets
10 Reps
@9
4
Seated Overhead Press (Barbell)
5 Sets
6 Reps
@9
5
Concentration Lateral Raise
2 Sets
2 Sets
12 Reps
10 Reps
@7
@9
6
Skull Crusher
4 Sets
10 Reps
@8.5
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8 Reps
12 Reps
15 Reps
@9
@7
@6
Day 5
1
Pendlay Row
5 Sets
6 Reps
@9
2
Lat Pulldown
3 Sets
10 Reps
@9
3
Face Pull
3 Sets
15 Reps
@8
4
Shrug (Barbell)
3 Sets
1 Set
10 Reps
20 Reps
@9.5
@6
5
Row Chicken - Scoop Press - Domalan Arka Omuz Row
3 Sets
15 Reps
@8.5
6
Bicep Curl (Cable)
3 Sets
10 Reps
@8.5
7
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8.5
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@8
2
Incline Fly Press (Dumbbell)
3 Sets
10 Reps
@8
3
Chest Fly (Cable)
3 Sets
15 Reps
@7.5
4
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8
5
Concentration Lateral Raise
3 Sets
1 Set
12 Reps
10 Reps
@7
@9
6
Skull Crusher
4 Sets
10 Reps
@8.5
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8 Reps
12 Reps
15 Reps
@10
@7
@6
Day 2
1
Underhand Lat Pulldown
3 Sets
8 Reps
@9
2
Lat Pulldown (Single Arm)
3 Sets
8 Reps
@9
3
Seated Row (Cable)
3 Sets
8 Reps
@9
4
Shrug (Dumbbell)
3 Sets
1 Set
10 Reps
20 Reps
@9.5
@6
5
Row Chicken - Scoop Press - Domalan Arka Omuz Row
3 Sets
15 Reps
@7
6
Bicep Curl (Cable)
3 Sets
10 Reps
@8.5
7
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8.5
Day 3
1
Hack Squat
3 Sets
10 Reps
@8
2
Hip Thrust (Barbell)
3 Sets
10 Reps
@8
3
Abs Crunch (Bodyweight)
1 Set
50 Reps
@7.5
4
Walk
1 Set
10 mins
@9
Day 4
1
Bench Press (Barbell)
5 Sets
5 Reps
@9
2
Chest Press (Machine)
3 Sets
10 Reps
@9
3
Chest Fly (Machine)
3 Sets
10 Reps
@9
4
Seated Overhead Press (Barbell)
5 Sets
6 Reps
@9
5
Concentration Lateral Raise
2 Sets
2 Sets
12 Reps
10 Reps
@7
@9
6
Skull Crusher
4 Sets
10 Reps
@8.5
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8 Reps
12 Reps
15 Reps
@9
@7
@6
Day 5
1
Pendlay Row
5 Sets
6 Reps
@9
2
Lat Pulldown
3 Sets
10 Reps
@9
3
Face Pull
3 Sets
15 Reps
@8
4
Shrug (Barbell)
3 Sets
1 Set
10 Reps
20 Reps
@9.5
@6
5
Row Chicken - Scoop Press - Domalan Arka Omuz Row
3 Sets
15 Reps
@8.5
6
Bicep Curl (Cable)
3 Sets
10 Reps
@8.5
7
Reverse Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8.5