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Hol me back, Bro!
by Simon N.
1 athletes joined
Program Description
Less legs, more everything else
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Feb 02, 2024 02:49
Last Edited
May 07, 2024 02:24
down_app
Week 1
1 / 12 Weeks
Day 2
1
Platz Squat
3 Sets
8-12 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
3
Leg Extension
3 Sets
10-15 Reps
@10
4
Dragon Flag
3 Sets
AMRAP
@10
5
Neck Extension
3 Sets
15-20 Reps
@9
6
Face Pull
3 Sets
15-20 Reps
@10
Day 1
1
Bench Press (Smith Machine)
3 Sets
6-10 Reps
@10
2
Pullover (Dumbbell)
3 Sets
6-10 Reps
@9
3
Seated Wide-Grip Row (Cable)
3 Sets
10-15 Reps
@10
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
5
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@10
6
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
10-15 Reps
@6
7
Preacher Curl (Barbell)
4 Sets
6-10 Reps
@10
8
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@10
Day 4
1
JM Press
3 Sets
6-10 Reps
@10
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
3
Lateral Raise (Machine)
3 Sets
10-15 Reps
@10
4
Reverse Pec Deck
3 Sets
10-15 Reps
@10
5
Hammer Curl
3 Sets
10-15 Reps
@10
6
Decline Crunch (Weighted)
3 Sets
10-20 Reps
@10
7
Neck Curl
3 Sets
15-20 Reps
@9
Day 3
1
Reverse Grip Bench Press (Smith Machine)
3 Sets
8-12 Reps
@9
2
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
3
Dip (Bodyweight)
3 Sets
AMRAP
@10
4
Dumbbell Row
3 Sets
8-12 Reps
@10
5
Arnold Press
3 Sets
8-12 Reps
@10
6
Barbell Row
3 Sets
6-10 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
8
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@10
Day 1
1
Bench Press (Smith Machine)
3 Sets
6-10 Reps
@10
2
Pullover (Dumbbell)
3 Sets
6-10 Reps
@9
3
Seated Wide-Grip Row (Cable)
3 Sets
10-15 Reps
@10
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
5
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@10
6
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
10-15 Reps
@6
7
Preacher Curl (Barbell)
4 Sets
6-10 Reps
@10
8
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@10
Day 2
1
Hack Squat
3 Sets
4-8 Reps
@9
2
Good Morning
3 Sets
8-12 Reps
@9
3
Lying Leg Curl
3 Sets
10-15 Reps
@10
4
Dragon Flag
3 Sets
AMRAP
@10
5
Neck Extension
3 Sets
15-20 Reps
@9
6
Face Pull
3 Sets
15-20 Reps
@10
Day 4
1
JM Press
3 Sets
6-10 Reps
@10
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
3
Lateral Raise (Machine)
3 Sets
10-15 Reps
@10
4
Reverse Pec Deck
3 Sets
10-15 Reps
@10
5
Hammer Curl
3 Sets
10-15 Reps
@10
6
Decline Crunch (Weighted)
3 Sets
10-20 Reps
@10
7
Neck Curl
3 Sets
15-20 Reps
@9
Day 3
1
Reverse Grip Bench Press (Smith Machine)
3 Sets
8-12 Reps
@9
2
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
3
Dip (Bodyweight)
3 Sets
AMRAP
@10
4
Dumbbell Row
3 Sets
8-12 Reps
@10
5
Arnold Press
3 Sets
8-12 Reps
@10
6
Barbell Row
3 Sets
6-10 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
8
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@10
Day 1
1
Bench Press (Smith Machine)
3 Sets
6-10 Reps
@10
2
Pullover (Dumbbell)
3 Sets
6-10 Reps
@9
3
Seated Wide-Grip Row (Cable)
3 Sets
10-15 Reps
@10
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
5
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@10
6
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
10-15 Reps
@6
7
Preacher Curl (Barbell)
4 Sets
6-10 Reps
@10
8
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@10
Day 2
1
Platz Squat
3 Sets
8-12 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
3
Leg Extension
3 Sets
10-15 Reps
@10
4
Dragon Flag
3 Sets
AMRAP
@10
5
Neck Extension
3 Sets
15-20 Reps
@9
6
Face Pull
3 Sets
15-20 Reps
@10
Day 4
1
JM Press
3 Sets
6-10 Reps
@10
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
3
Lateral Raise (Machine)
3 Sets
10-15 Reps
@10
4
Reverse Pec Deck
3 Sets
10-15 Reps
@10
5
Hammer Curl
3 Sets
10-15 Reps
@10
6
Decline Crunch (Weighted)
3 Sets
10-20 Reps
@10
7
Neck Curl
3 Sets
15-20 Reps
@9
Day 3
1
Reverse Grip Bench Press (Smith Machine)
3 Sets
8-12 Reps
@9
2
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
3
Dip (Bodyweight)
3 Sets
AMRAP
@10
4
Dumbbell Row
3 Sets
8-12 Reps
@10
5
Arnold Press
3 Sets
8-12 Reps
@10
6
Barbell Row
3 Sets
6-10 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
8
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@10
Day 1
1
Bench Press (Smith Machine)
3 Sets
6-10 Reps
@10
2
Pullover (Dumbbell)
3 Sets
6-10 Reps
@9
3
Seated Wide-Grip Row (Cable)
3 Sets
10-15 Reps
@10
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
5
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@10
6
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
10-15 Reps
@6
7
Preacher Curl (Barbell)
4 Sets
6-10 Reps
@10
8
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@10
Day 2
1
Hack Squat
3 Sets
4-8 Reps
@9
2
Good Morning
3 Sets
8-12 Reps
@9
3
Lying Leg Curl
3 Sets
10-15 Reps
@10
4
Dragon Flag
3 Sets
AMRAP
@10
5
Neck Extension
3 Sets
15-20 Reps
@9
6
Face Pull
3 Sets
15-20 Reps
@10
Day 4
1
JM Press
3 Sets
6-10 Reps
@10
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
3
Lateral Raise (Machine)
3 Sets
10-15 Reps
@10
4
Reverse Pec Deck
3 Sets
10-15 Reps
@10
5
Hammer Curl
3 Sets
10-15 Reps
@10
6
Decline Crunch (Weighted)
3 Sets
10-20 Reps
@10
7
Neck Curl
3 Sets
15-20 Reps
@9
Day 3
1
Reverse Grip Bench Press (Smith Machine)
3 Sets
8-12 Reps
@9
2
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
3
Dip (Bodyweight)
3 Sets
AMRAP
@10
4
Dumbbell Row
3 Sets
8-12 Reps
@10
5
Arnold Press
3 Sets
8-12 Reps
@10
6
Barbell Row
3 Sets
6-10 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
8
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@10
Day 1
1
Bench Press (Smith Machine)
3 Sets
6-10 Reps
@10
2
Pullover (Dumbbell)
3 Sets
6-10 Reps
@9
3
Seated Wide-Grip Row (Cable)
3 Sets
10-15 Reps
@10
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
5
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@10
6
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
10-15 Reps
@6
7
Preacher Curl (Barbell)
4 Sets
6-10 Reps
@10
8
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@10
Day 2
1
Platz Squat
3 Sets
8-12 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
3
Leg Extension
3 Sets
10-15 Reps
@10
4
Dragon Flag
3 Sets
AMRAP
@10
5
Neck Extension
3 Sets
15-20 Reps
@9
6
Face Pull
3 Sets
15-20 Reps
@10
Day 4
1
JM Press
3 Sets
6-10 Reps
@10
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
3
Lateral Raise (Machine)
3 Sets
10-15 Reps
@10
4
Reverse Pec Deck
3 Sets
10-15 Reps
@10
5
Hammer Curl
3 Sets
10-15 Reps
@10
6
Decline Crunch (Weighted)
3 Sets
10-20 Reps
@10
7
Neck Curl
3 Sets
15-20 Reps
@9
Day 3
1
Reverse Grip Bench Press (Smith Machine)
3 Sets
8-12 Reps
@9
2
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
3
Dip (Bodyweight)
3 Sets
AMRAP
@10
4
Dumbbell Row
3 Sets
8-12 Reps
@10
5
Arnold Press
3 Sets
8-12 Reps
@10
6
Barbell Row
3 Sets
6-10 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
8
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@10
Day 1
1
Bench Press (Smith Machine)
3 Sets
6-10 Reps
@10
2
Pullover (Dumbbell)
3 Sets
6-10 Reps
@9
3
Seated Wide-Grip Row (Cable)
3 Sets
10-15 Reps
@10
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
5
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@10
6
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
10-15 Reps
@6
7
Preacher Curl (Barbell)
4 Sets
6-10 Reps
@10
8
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@10
Day 2
1
Hack Squat
3 Sets
4-8 Reps
@9
2
Good Morning
3 Sets
8-12 Reps
@9
3
Lying Leg Curl
3 Sets
10-15 Reps
@10
4
Dragon Flag
3 Sets
AMRAP
@10
5
Neck Extension
3 Sets
15-20 Reps
@9
6
Face Pull
3 Sets
15-20 Reps
@10
Day 4
1
JM Press
3 Sets
6-10 Reps
@10
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
3
Lateral Raise (Machine)
3 Sets
10-15 Reps
@10
4
Reverse Pec Deck
3 Sets
10-15 Reps
@10
5
Hammer Curl
3 Sets
10-15 Reps
@10
6
Decline Crunch (Weighted)
3 Sets
10-20 Reps
@10
7
Neck Curl
3 Sets
15-20 Reps
@9
Day 3
1
Reverse Grip Bench Press (Smith Machine)
3 Sets
8-12 Reps
@9
2
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
3
Dip (Bodyweight)
3 Sets
AMRAP
@10
4
Dumbbell Row
3 Sets
8-12 Reps
@10
5
Arnold Press
3 Sets
8-12 Reps
@10
6
Barbell Row
3 Sets
6-10 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
8
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@10
Day 1
1
Bench Press (Smith Machine)
3 Sets
6-10 Reps
@10
2
Pullover (Dumbbell)
3 Sets
6-10 Reps
@9
3
Seated Wide-Grip Row (Cable)
3 Sets
10-15 Reps
@10
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
5
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@10
6
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
10-15 Reps
@6
7
Preacher Curl (Barbell)
4 Sets
6-10 Reps
@10
8
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@10
Day 2
1
Platz Squat
3 Sets
8-12 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
3
Leg Extension
3 Sets
10-15 Reps
@10
4
Dragon Flag
3 Sets
AMRAP
@10
5
Neck Extension
3 Sets
15-20 Reps
@9
6
Face Pull
3 Sets
15-20 Reps
@10
Day 4
1
JM Press
3 Sets
6-10 Reps
@10
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
3
Lateral Raise (Machine)
3 Sets
10-15 Reps
@10
4
Reverse Pec Deck
3 Sets
10-15 Reps
@10
5
Hammer Curl
3 Sets
10-15 Reps
@10
6
Decline Crunch (Weighted)
3 Sets
10-20 Reps
@10
7
Neck Curl
3 Sets
15-20 Reps
@9
Day 3
1
Reverse Grip Bench Press (Smith Machine)
3 Sets
8-12 Reps
@9
2
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
3
Dip (Bodyweight)
3 Sets
AMRAP
@10
4
Dumbbell Row
3 Sets
8-12 Reps
@10
5
Arnold Press
3 Sets
8-12 Reps
@10
6
Barbell Row
3 Sets
6-10 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
8
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@10
Day 1
1
Bench Press (Smith Machine)
3 Sets
6-10 Reps
@10
2
Pullover (Dumbbell)
3 Sets
6-10 Reps
@9
3
Seated Wide-Grip Row (Cable)
3 Sets
10-15 Reps
@10
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
5
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@10
6
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
10-15 Reps
@6
7
Preacher Curl (Barbell)
4 Sets
6-10 Reps
@10
8
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@10
Day 2
1
Hack Squat
3 Sets
4-8 Reps
@9
2
Good Morning
3 Sets
8-12 Reps
@9
3
Lying Leg Curl
3 Sets
10-15 Reps
@10
4
Dragon Flag
3 Sets
AMRAP
@10
5
Neck Extension
3 Sets
15-20 Reps
@9
6
Face Pull
3 Sets
15-20 Reps
@10
Day 4
1
JM Press
3 Sets
6-10 Reps
@10
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
3
Lateral Raise (Machine)
3 Sets
10-15 Reps
@10
4
Reverse Pec Deck
3 Sets
10-15 Reps
@10
5
Hammer Curl
3 Sets
10-15 Reps
@10
6
Decline Crunch (Weighted)
3 Sets
10-20 Reps
@10
7
Neck Curl
3 Sets
15-20 Reps
@9
Day 3
1
Reverse Grip Bench Press (Smith Machine)
3 Sets
8-12 Reps
@9
2
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
3
Dip (Bodyweight)
3 Sets
AMRAP
@10
4
Dumbbell Row
3 Sets
8-12 Reps
@10
5
Arnold Press
3 Sets
8-12 Reps
@10
6
Barbell Row
3 Sets
6-10 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
8
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@10
Day 1
1
Bench Press (Smith Machine)
3 Sets
6-10 Reps
@10
2
Pullover (Dumbbell)
3 Sets
6-10 Reps
@9
3
Seated Wide-Grip Row (Cable)
3 Sets
10-15 Reps
@10
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
5
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@10
6
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
10-15 Reps
@6
7
Preacher Curl (Barbell)
4 Sets
6-10 Reps
@10
8
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@10
Day 2
1
Platz Squat
3 Sets
8-12 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
3
Leg Extension
3 Sets
10-15 Reps
@10
4
Dragon Flag
3 Sets
AMRAP
@10
5
Neck Extension
3 Sets
15-20 Reps
@9
6
Face Pull
3 Sets
15-20 Reps
@10
Day 4
1
JM Press
3 Sets
6-10 Reps
@10
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
3
Lateral Raise (Machine)
3 Sets
10-15 Reps
@10
4
Reverse Pec Deck
3 Sets
10-15 Reps
@10
5
Hammer Curl
3 Sets
10-15 Reps
@10
6
Decline Crunch (Weighted)
3 Sets
10-20 Reps
@10
7
Neck Curl
3 Sets
15-20 Reps
@9
Day 3
1
Reverse Grip Bench Press (Smith Machine)
3 Sets
8-12 Reps
@9
2
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
3
Dip (Bodyweight)
3 Sets
AMRAP
@10
4
Dumbbell Row
4 Sets
8-12 Reps
@10
5
Arnold Press
3 Sets
8-12 Reps
@10
6
Barbell Row
3 Sets
6-10 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
8
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@10
Day 1
1
Bench Press (Smith Machine)
3 Sets
6-10 Reps
@10
2
Pullover (Dumbbell)
3 Sets
6-10 Reps
@9
3
Seated Wide-Grip Row (Cable)
3 Sets
10-15 Reps
@10
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
5
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@10
6
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
10-15 Reps
@6
7
Preacher Curl (Barbell)
4 Sets
6-10 Reps
@10
8
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@10
Day 2
1
Hack Squat
3 Sets
4-8 Reps
@9
2
Good Morning
3 Sets
8-12 Reps
@9
3
Lying Leg Curl
3 Sets
10-15 Reps
@10
4
Dragon Flag
3 Sets
AMRAP
@10
5
Neck Extension
3 Sets
15-20 Reps
@9
6
Face Pull
3 Sets
15-20 Reps
@10
Day 4
1
JM Press
3 Sets
6-10 Reps
@10
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
3
Lateral Raise (Machine)
3 Sets
10-15 Reps
@10
4
Reverse Pec Deck
3 Sets
10-15 Reps
@10
5
Hammer Curl
3 Sets
10-15 Reps
@10
6
Decline Crunch (Weighted)
3 Sets
10-20 Reps
@10
7
Neck Curl
3 Sets
15-20 Reps
@9
Day 3
1
Reverse Grip Bench Press (Smith Machine)
3 Sets
8-12 Reps
@9
2
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
3
Dip (Bodyweight)
3 Sets
AMRAP
@10
4
Dumbbell Row
3 Sets
8-12 Reps
@10
5
Arnold Press
3 Sets
8-12 Reps
@10
6
Barbell Row
3 Sets
6-10 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
8
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@10
Day 1
1
Bench Press (Smith Machine)
3 Sets
6-10 Reps
@10
2
Pullover (Dumbbell)
3 Sets
6-10 Reps
@9
3
Seated Wide-Grip Row (Cable)
3 Sets
10-15 Reps
@10
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
5
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@10
6
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
10-15 Reps
@6
7
Preacher Curl (Barbell)
4 Sets
6-10 Reps
@10
8
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@10
Day 2
1
Platz Squat
3 Sets
8-12 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
3
Leg Extension
3 Sets
10-15 Reps
@10
4
Dragon Flag
3 Sets
AMRAP
@10
5
Neck Extension
3 Sets
15-20 Reps
@9
6
Face Pull
3 Sets
15-20 Reps
@10
Day 4
1
JM Press
3 Sets
6-10 Reps
@10
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
3
Lateral Raise (Machine)
3 Sets
10-15 Reps
@10
4
Reverse Pec Deck
3 Sets
10-15 Reps
@10
5
Hammer Curl
3 Sets
10-15 Reps
@10
6
Decline Crunch (Weighted)
3 Sets
10-20 Reps
@10
7
Neck Curl
3 Sets
15-20 Reps
@9
Day 3
1
Reverse Grip Bench Press (Smith Machine)
3 Sets
8-12 Reps
@9
2
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
3
Dip (Bodyweight)
3 Sets
AMRAP
@10
4
Dumbbell Row
3 Sets
8-12 Reps
@10
5
Arnold Press
3 Sets
8-12 Reps
@10
6
Barbell Row
3 Sets
6-10 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
8
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@10
Day 1
1
Bench Press (Smith Machine)
3 Sets
6-10 Reps
@10
2
Pullover (Dumbbell)
3 Sets
6-10 Reps
@9
3
Seated Wide-Grip Row (Cable)
3 Sets
10-15 Reps
@10
4
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
5
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@10
6
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
10-15 Reps
@6
7
Preacher Curl (Barbell)
4 Sets
6-10 Reps
@10
8
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@10
Day 2
1
Hack Squat
3 Sets
4-8 Reps
@9
2
Good Morning
3 Sets
8-12 Reps
@9
3
Lying Leg Curl
3 Sets
10-15 Reps
@10
4
Dragon Flag
3 Sets
AMRAP
@10
5
Neck Extension
3 Sets
15-20 Reps
@9
6
Face Pull
3 Sets
15-20 Reps
@10
Day 4
1
JM Press
3 Sets
6-10 Reps
@10
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
3
Lateral Raise (Machine)
3 Sets
10-15 Reps
@10
4
Reverse Pec Deck
3 Sets
10-15 Reps
@10
5
Hammer Curl
3 Sets
10-15 Reps
@10
6
Decline Crunch (Weighted)
3 Sets
10-20 Reps
@10
7
Neck Curl
3 Sets
15-20 Reps
@9
Day 3
1
Reverse Grip Bench Press (Smith Machine)
3 Sets
8-12 Reps
@9
2
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
3
Dip (Bodyweight)
3 Sets
AMRAP
@10
4
Dumbbell Row
3 Sets
8-12 Reps
@10
5
Arnold Press
3 Sets
8-12 Reps
@10
6
Barbell Row
3 Sets
6-10 Reps
@8
7
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
8
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
@10