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Hypertrophy program
by Alfonso Cupido
2 athletes joined
Program Description
Hypertrophy
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Jan 29, 2024 10:07
Last Edited
May 08, 2024 02:20
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Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
5 Sets
5 Reps
10 Reps
@8.5
@7
2
Dip (Bodyweight)
5 Sets
10 Reps
3
Chest Supported Row (Dumbbell)
4 Sets
1 Set
10 Reps
1 Reps
4
Single Arm Tricep Extension (Cable)
5 Sets
12 Reps
5
Hammer Curl
4 Sets
12 Reps
6
Rear Delt Fly (Dumbbell)
5 Sets
12 Reps
Day 2
1
Deadlift (Barbell)
1 Set
9 Sets
5 Reps
3 Reps
@8.5
@7
2
Stiff Leg Deadlift
3 Sets
8 Reps
3
Shrug (Dumbbell)
3 Sets
15 Reps
4
Hip Thrust (Barbell)
5 Sets
10 Reps
5
Back Extension
5 Sets
10 Reps
Day 3
1
Incline Bench Press (Barbell)
1 Set
5 Sets
5 Reps
10 Reps
@8.5
2
Incline Bench Press (Dumbbell)
5 Sets
12 Reps
3
Seated Wide-Grip Row (Cable)
5 Sets
12 Reps
4
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
5
Face Pull
5 Sets
15 Reps
6
Lateral Raise (Dumbbell)
5 Sets
10 Reps
Day 4
1
Squat (Smith Machine)
1 Set
3 Sets
5 Reps
10 Reps
@8.5
@7
2
Leg Press
5 Sets
10 Reps
3
Leg Extension
5 Sets
20 Reps
4
Lying Leg Curl
5 Sets
20 Reps
5
Seated Calf Raise
5 Sets
20 Reps
Day 5
1
Bench Press (Barbell)
1 Set
5 Sets
5 Reps
5 Reps
@8.5
2
Bench Press (Close Grip)
5 Sets
12 Reps
3
Lat Pulldown
5 Sets
12 Reps
4
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
5
Lateral Raise (Dumbbell)
5 Sets
12 Reps
6
Bicep Curl (Dumbbell)
5 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
1 Set
5 Sets
5 Reps
10 Reps
@8.5
@7
2
Dip (Bodyweight)
5 Sets
10 Reps
3
Chest Supported Row (Dumbbell)
4 Sets
1 Set
10 Reps
1 Reps
4
Single Arm Tricep Extension (Cable)
5 Sets
12 Reps
5
Hammer Curl
4 Sets
12 Reps
6
Rear Delt Fly (Dumbbell)
5 Sets
12 Reps
Day 2
1
Deadlift (Barbell)
1 Set
9 Sets
5 Reps
3 Reps
@8.5
@7
2
Stiff Leg Deadlift
3 Sets
8 Reps
3
Shrug (Dumbbell)
3 Sets
15 Reps
4
Hip Thrust (Barbell)
5 Sets
10 Reps
5
Back Extension
5 Sets
10 Reps
Day 3
1
Incline Bench Press (Barbell)
1 Set
5 Sets
5 Reps
10 Reps
@8.5
2
Incline Bench Press (Dumbbell)
5 Sets
12 Reps
3
Seated Wide-Grip Row (Cable)
5 Sets
12 Reps
4
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
5
Face Pull
5 Sets
15 Reps
6
Lateral Raise (Dumbbell)
5 Sets
10 Reps
Day 4
1
Squat (Smith Machine)
1 Set
3 Sets
5 Reps
10 Reps
@8.5
@7
2
Leg Press
5 Sets
10 Reps
3
Leg Extension
5 Sets
20 Reps
4
Lying Leg Curl
5 Sets
20 Reps
5
Seated Calf Raise
5 Sets
20 Reps
Day 5
1
Bench Press (Barbell)
1 Set
5 Sets
5 Reps
5 Reps
@8.5
2
Bench Press (Close Grip)
5 Sets
12 Reps
3
Lat Pulldown
5 Sets
12 Reps
4
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
5
Lateral Raise (Dumbbell)
5 Sets
12 Reps
6
Bicep Curl (Dumbbell)
5 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
1 Set
5 Sets
5 Reps
10 Reps
@8.5
@7
2
Dip (Bodyweight)
5 Sets
10 Reps
3
Chest Supported Row (Dumbbell)
4 Sets
1 Set
10 Reps
1 Reps
4
Single Arm Tricep Extension (Cable)
5 Sets
12 Reps
5
Hammer Curl
4 Sets
12 Reps
6
Rear Delt Fly (Dumbbell)
5 Sets
12 Reps
Day 2
1
Deadlift (Barbell)
1 Set
9 Sets
5 Reps
3 Reps
@8.5
@7
2
Stiff Leg Deadlift
3 Sets
8 Reps
3
Shrug (Dumbbell)
3 Sets
15 Reps
4
Hip Thrust (Barbell)
5 Sets
10 Reps
5
Back Extension
5 Sets
10 Reps
Day 3
1
Incline Bench Press (Barbell)
1 Set
5 Sets
5 Reps
10 Reps
@8.5
2
Incline Bench Press (Dumbbell)
5 Sets
12 Reps
3
Seated Wide-Grip Row (Cable)
5 Sets
12 Reps
4
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
5
Face Pull
5 Sets
15 Reps
6
Lateral Raise (Dumbbell)
5 Sets
10 Reps
Day 4
1
Squat (Smith Machine)
1 Set
3 Sets
5 Reps
10 Reps
@8.5
@7
2
Leg Press
5 Sets
10 Reps
3
Leg Extension
5 Sets
20 Reps
4
Lying Leg Curl
5 Sets
20 Reps
5
Seated Calf Raise
5 Sets
20 Reps
Day 5
1
Bench Press (Barbell)
1 Set
5 Sets
5 Reps
5 Reps
@8.5
2
Bench Press (Close Grip)
5 Sets
12 Reps
3
Lat Pulldown
5 Sets
12 Reps
4
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
5
Lateral Raise (Dumbbell)
5 Sets
12 Reps
6
Bicep Curl (Dumbbell)
5 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
1 Set
5 Sets
5 Reps
10 Reps
@8.5
@7
2
Dip (Bodyweight)
5 Sets
10 Reps
3
Chest Supported Row (Dumbbell)
4 Sets
1 Set
10 Reps
1 Reps
4
Single Arm Tricep Extension (Cable)
5 Sets
12 Reps
5
Hammer Curl
4 Sets
12 Reps
6
Rear Delt Fly (Dumbbell)
5 Sets
12 Reps
Day 2
1
Deadlift (Barbell)
1 Set
9 Sets
5 Reps
3 Reps
@8.5
@7
2
Stiff Leg Deadlift
3 Sets
8 Reps
3
Shrug (Dumbbell)
3 Sets
15 Reps
4
Hip Thrust (Barbell)
5 Sets
10 Reps
5
Back Extension
5 Sets
10 Reps
Day 3
1
Incline Bench Press (Barbell)
1 Set
5 Sets
5 Reps
10 Reps
@8.5
2
Incline Bench Press (Dumbbell)
5 Sets
12 Reps
3
Seated Wide-Grip Row (Cable)
5 Sets
12 Reps
4
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
5
Face Pull
5 Sets
15 Reps
6
Lateral Raise (Dumbbell)
5 Sets
10 Reps
Day 4
1
Squat (Smith Machine)
1 Set
3 Sets
5 Reps
10 Reps
@8.5
@7
2
Leg Press
5 Sets
10 Reps
3
Leg Extension
5 Sets
20 Reps
4
Lying Leg Curl
5 Sets
20 Reps
5
Seated Calf Raise
5 Sets
20 Reps
Day 5
1
Bench Press (Barbell)
1 Set
5 Sets
5 Reps
5 Reps
@8.5
2
Bench Press (Close Grip)
5 Sets
12 Reps
3
Lat Pulldown
5 Sets
12 Reps
4
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
5
Lateral Raise (Dumbbell)
5 Sets
12 Reps
6
Bicep Curl (Dumbbell)
5 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
1 Set
5 Sets
5 Reps
10 Reps
@8.5
@7
2
Dip (Bodyweight)
5 Sets
10 Reps
3
Chest Supported Row (Dumbbell)
4 Sets
1 Set
10 Reps
1 Reps
4
Single Arm Tricep Extension (Cable)
5 Sets
12 Reps
5
Hammer Curl
4 Sets
12 Reps
6
Rear Delt Fly (Dumbbell)
5 Sets
12 Reps
Day 2
1
Deadlift (Barbell)
1 Set
9 Sets
5 Reps
3 Reps
@8.5
@7
2
Stiff Leg Deadlift
3 Sets
8 Reps
3
Shrug (Dumbbell)
3 Sets
15 Reps
4
Hip Thrust (Barbell)
5 Sets
10 Reps
5
Back Extension
5 Sets
10 Reps
Day 3
1
Incline Bench Press (Barbell)
1 Set
5 Sets
5 Reps
10 Reps
@8.5
2
Incline Bench Press (Dumbbell)
5 Sets
12 Reps
3
Seated Wide-Grip Row (Cable)
5 Sets
12 Reps
4
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
5
Face Pull
5 Sets
15 Reps
6
Lateral Raise (Dumbbell)
5 Sets
10 Reps
Day 4
1
Squat (Smith Machine)
1 Set
3 Sets
5 Reps
10 Reps
@8.5
@7
2
Leg Press
5 Sets
10 Reps
3
Leg Extension
5 Sets
20 Reps
4
Lying Leg Curl
5 Sets
20 Reps
5
Seated Calf Raise
5 Sets
20 Reps
Day 5
1
Bench Press (Barbell)
1 Set
5 Sets
5 Reps
5 Reps
@8.5
2
Bench Press (Close Grip)
5 Sets
12 Reps
3
Lat Pulldown
5 Sets
12 Reps
4
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
5
Lateral Raise (Dumbbell)
5 Sets
12 Reps
6
Bicep Curl (Dumbbell)
5 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
1 Set
5 Sets
5 Reps
10 Reps
@8.5
@7
2
Dip (Bodyweight)
5 Sets
10 Reps
3
Chest Supported Row (Dumbbell)
4 Sets
1 Set
10 Reps
1 Reps
4
Single Arm Tricep Extension (Cable)
5 Sets
12 Reps
5
Hammer Curl
4 Sets
12 Reps
6
Rear Delt Fly (Dumbbell)
5 Sets
12 Reps
Day 2
1
Deadlift (Barbell)
1 Set
9 Sets
5 Reps
3 Reps
@8.5
@7
2
Stiff Leg Deadlift
3 Sets
8 Reps
3
Shrug (Dumbbell)
3 Sets
15 Reps
4
Hip Thrust (Barbell)
5 Sets
10 Reps
5
Back Extension
5 Sets
10 Reps
Day 3
1
Incline Bench Press (Barbell)
1 Set
5 Sets
5 Reps
10 Reps
@8.5
2
Incline Bench Press (Dumbbell)
5 Sets
12 Reps
3
Seated Wide-Grip Row (Cable)
5 Sets
12 Reps
4
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
5
Face Pull
5 Sets
15 Reps
6
Lateral Raise (Dumbbell)
5 Sets
10 Reps
Day 4
1
Squat (Smith Machine)
1 Set
3 Sets
5 Reps
10 Reps
@8.5
@7
2
Leg Press
5 Sets
10 Reps
3
Leg Extension
5 Sets
20 Reps
4
Lying Leg Curl
5 Sets
20 Reps
5
Seated Calf Raise
5 Sets
20 Reps
Day 5
1
Bench Press (Barbell)
1 Set
5 Sets
5 Reps
5 Reps
@8.5
2
Bench Press (Close Grip)
5 Sets
12 Reps
3
Lat Pulldown
5 Sets
12 Reps
4
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
5
Lateral Raise (Dumbbell)
5 Sets
12 Reps
6
Bicep Curl (Dumbbell)
5 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
1 Set
5 Sets
5 Reps
10 Reps
@8.5
@7
2
Dip (Bodyweight)
5 Sets
10 Reps
3
Chest Supported Row (Dumbbell)
4 Sets
1 Set
10 Reps
1 Reps
4
Single Arm Tricep Extension (Cable)
5 Sets
12 Reps
5
Hammer Curl
4 Sets
12 Reps
6
Rear Delt Fly (Dumbbell)
5 Sets
12 Reps
Day 2
1
Deadlift (Barbell)
1 Set
9 Sets
5 Reps
3 Reps
@8.5
@7
2
Stiff Leg Deadlift
3 Sets
8 Reps
3
Shrug (Dumbbell)
3 Sets
15 Reps
4
Hip Thrust (Barbell)
5 Sets
10 Reps
5
Back Extension
5 Sets
10 Reps
Day 3
1
Incline Bench Press (Barbell)
1 Set
5 Sets
5 Reps
10 Reps
@8.5
2
Incline Bench Press (Dumbbell)
5 Sets
12 Reps
3
Seated Wide-Grip Row (Cable)
5 Sets
12 Reps
4
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
5
Face Pull
5 Sets
15 Reps
6
Lateral Raise (Dumbbell)
5 Sets
10 Reps
Day 4
1
Squat (Smith Machine)
1 Set
3 Sets
5 Reps
10 Reps
@8.5
@7
2
Leg Press
5 Sets
10 Reps
3
Leg Extension
5 Sets
20 Reps
4
Lying Leg Curl
5 Sets
20 Reps
5
Seated Calf Raise
5 Sets
20 Reps
Day 5
1
Bench Press (Barbell)
1 Set
5 Sets
5 Reps
5 Reps
@8.5
2
Bench Press (Close Grip)
5 Sets
12 Reps
3
Lat Pulldown
5 Sets
12 Reps
4
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
5
Lateral Raise (Dumbbell)
5 Sets
12 Reps
6
Bicep Curl (Dumbbell)
5 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
1 Set
5 Sets
5 Reps
10 Reps
@8.5
@7
2
Dip (Bodyweight)
5 Sets
10 Reps
3
Chest Supported Row (Dumbbell)
4 Sets
1 Set
10 Reps
1 Reps
4
Single Arm Tricep Extension (Cable)
5 Sets
12 Reps
5
Hammer Curl
4 Sets
12 Reps
6
Rear Delt Fly (Dumbbell)
5 Sets
12 Reps
Day 2
1
Deadlift (Barbell)
1 Set
9 Sets
5 Reps
3 Reps
@8.5
@7
2
Stiff Leg Deadlift
3 Sets
8 Reps
3
Shrug (Dumbbell)
3 Sets
15 Reps
4
Hip Thrust (Barbell)
5 Sets
10 Reps
5
Back Extension
5 Sets
10 Reps
Day 3
1
Incline Bench Press (Barbell)
1 Set
5 Sets
5 Reps
10 Reps
@8.5
2
Incline Bench Press (Dumbbell)
5 Sets
12 Reps
3
Seated Wide-Grip Row (Cable)
5 Sets
12 Reps
4
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
5
Face Pull
5 Sets
15 Reps
6
Lateral Raise (Dumbbell)
5 Sets
10 Reps
Day 4
1
Squat (Smith Machine)
1 Set
3 Sets
5 Reps
10 Reps
@8.5
@7
2
Leg Press
5 Sets
10 Reps
3
Leg Extension
5 Sets
20 Reps
4
Lying Leg Curl
5 Sets
20 Reps
5
Seated Calf Raise
5 Sets
20 Reps
Day 5
1
Bench Press (Barbell)
1 Set
5 Sets
5 Reps
5 Reps
@8.5
2
Bench Press (Close Grip)
5 Sets
12 Reps
3
Lat Pulldown
5 Sets
12 Reps
4
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
5
Lateral Raise (Dumbbell)
5 Sets
12 Reps
6
Bicep Curl (Dumbbell)
5 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
1 Set
5 Sets
5 Reps
10 Reps
@8.5
@7
2
Dip (Bodyweight)
5 Sets
10 Reps
3
Chest Supported Row (Dumbbell)
4 Sets
1 Set
10 Reps
1 Reps
4
Single Arm Tricep Extension (Cable)
5 Sets
12 Reps
5
Hammer Curl
4 Sets
12 Reps
6
Rear Delt Fly (Dumbbell)
5 Sets
12 Reps
Day 2
1
Deadlift (Barbell)
1 Set
9 Sets
5 Reps
3 Reps
@8.5
@7
2
Stiff Leg Deadlift
3 Sets
8 Reps
3
Shrug (Dumbbell)
3 Sets
15 Reps
4
Hip Thrust (Barbell)
5 Sets
10 Reps
5
Back Extension
5 Sets
10 Reps
Day 3
1
Incline Bench Press (Barbell)
1 Set
5 Sets
5 Reps
10 Reps
@8.5
2
Incline Bench Press (Dumbbell)
5 Sets
12 Reps
3
Seated Wide-Grip Row (Cable)
5 Sets
12 Reps
4
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
5
Face Pull
5 Sets
15 Reps
6
Lateral Raise (Dumbbell)
5 Sets
10 Reps
Day 4
1
Squat (Smith Machine)
1 Set
3 Sets
5 Reps
10 Reps
@8.5
@7
2
Leg Press
5 Sets
10 Reps
3
Leg Extension
5 Sets
20 Reps
4
Lying Leg Curl
5 Sets
20 Reps
5
Seated Calf Raise
5 Sets
20 Reps
Day 5
1
Bench Press (Barbell)
1 Set
5 Sets
5 Reps
5 Reps
@8.5
2
Bench Press (Close Grip)
5 Sets
12 Reps
3
Lat Pulldown
5 Sets
12 Reps
4
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
5
Lateral Raise (Dumbbell)
5 Sets
12 Reps
6
Bicep Curl (Dumbbell)
5 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
1 Set
5 Sets
5 Reps
10 Reps
@8.5
@7
2
Dip (Bodyweight)
5 Sets
10 Reps
3
Chest Supported Row (Dumbbell)
4 Sets
1 Set
10 Reps
1 Reps
4
Single Arm Tricep Extension (Cable)
5 Sets
12 Reps
5
Hammer Curl
4 Sets
12 Reps
6
Rear Delt Fly (Dumbbell)
5 Sets
12 Reps
Day 2
1
Deadlift (Barbell)
1 Set
9 Sets
5 Reps
3 Reps
@8.5
@7
2
Stiff Leg Deadlift
3 Sets
8 Reps
3
Shrug (Dumbbell)
3 Sets
15 Reps
4
Hip Thrust (Barbell)
5 Sets
10 Reps
5
Back Extension
5 Sets
10 Reps
Day 3
1
Incline Bench Press (Barbell)
1 Set
5 Sets
5 Reps
10 Reps
@8.5
2
Incline Bench Press (Dumbbell)
5 Sets
12 Reps
3
Seated Wide-Grip Row (Cable)
5 Sets
12 Reps
4
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
5
Face Pull
5 Sets
15 Reps
6
Lateral Raise (Dumbbell)
5 Sets
10 Reps
Day 4
1
Squat (Smith Machine)
1 Set
3 Sets
5 Reps
10 Reps
@8.5
@7
2
Leg Press
5 Sets
10 Reps
3
Leg Extension
5 Sets
20 Reps
4
Lying Leg Curl
5 Sets
20 Reps
5
Seated Calf Raise
5 Sets
20 Reps
Day 5
1
Bench Press (Barbell)
1 Set
5 Sets
5 Reps
5 Reps
@8.5
2
Bench Press (Close Grip)
5 Sets
12 Reps
3
Lat Pulldown
5 Sets
12 Reps
4
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
5
Lateral Raise (Dumbbell)
5 Sets
12 Reps
6
Bicep Curl (Dumbbell)
5 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
1 Set
5 Sets
5 Reps
10 Reps
@8.5
@7
2
Dip (Bodyweight)
5 Sets
10 Reps
3
Chest Supported Row (Dumbbell)
4 Sets
1 Set
10 Reps
1 Reps
4
Single Arm Tricep Extension (Cable)
5 Sets
12 Reps
5
Hammer Curl
4 Sets
12 Reps
6
Rear Delt Fly (Dumbbell)
5 Sets
12 Reps
Day 2
1
Deadlift (Barbell)
1 Set
9 Sets
5 Reps
3 Reps
@8.5
@7
2
Stiff Leg Deadlift
3 Sets
8 Reps
3
Shrug (Dumbbell)
3 Sets
15 Reps
4
Hip Thrust (Barbell)
5 Sets
10 Reps
5
Back Extension
5 Sets
10 Reps
Day 3
1
Incline Bench Press (Barbell)
1 Set
5 Sets
5 Reps
10 Reps
@8.5
2
Incline Bench Press (Dumbbell)
5 Sets
12 Reps
3
Seated Wide-Grip Row (Cable)
5 Sets
12 Reps
4
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
5
Face Pull
5 Sets
15 Reps
6
Lateral Raise (Dumbbell)
5 Sets
10 Reps
Day 4
1
Squat (Smith Machine)
1 Set
3 Sets
5 Reps
10 Reps
@8.5
@7
2
Leg Press
5 Sets
10 Reps
3
Leg Extension
5 Sets
20 Reps
4
Lying Leg Curl
5 Sets
20 Reps
5
Seated Calf Raise
5 Sets
20 Reps
Day 5
1
Bench Press (Barbell)
1 Set
5 Sets
5 Reps
5 Reps
@8.5
2
Bench Press (Close Grip)
5 Sets
12 Reps
3
Lat Pulldown
5 Sets
12 Reps
4
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
5
Lateral Raise (Dumbbell)
5 Sets
12 Reps
6
Bicep Curl (Dumbbell)
5 Sets
12 Reps
Day 1
1
Bench Press (Barbell)
1 Set
5 Sets
5 Reps
10 Reps
@8.5
@7
2
Dip (Bodyweight)
5 Sets
10 Reps
3
Chest Supported Row (Dumbbell)
4 Sets
1 Set
10 Reps
1 Reps
4
Single Arm Tricep Extension (Cable)
5 Sets
12 Reps
5
Hammer Curl
4 Sets
12 Reps
6
Rear Delt Fly (Dumbbell)
5 Sets
12 Reps
Day 2
1
Deadlift (Barbell)
1 Set
9 Sets
5 Reps
3 Reps
@8.5
@7
2
Stiff Leg Deadlift
3 Sets
8 Reps
3
Shrug (Dumbbell)
3 Sets
15 Reps
4
Hip Thrust (Barbell)
5 Sets
10 Reps
5
Back Extension
5 Sets
10 Reps
Day 3
1
Incline Bench Press (Barbell)
1 Set
5 Sets
5 Reps
10 Reps
@8.5
2
Incline Bench Press (Dumbbell)
5 Sets
12 Reps
3
Seated Wide-Grip Row (Cable)
5 Sets
12 Reps
4
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
5
Face Pull
5 Sets
15 Reps
6
Lateral Raise (Dumbbell)
5 Sets
10 Reps
Day 4
1
Squat (Smith Machine)
1 Set
3 Sets
5 Reps
10 Reps
@8.5
@7
2
Leg Press
5 Sets
10 Reps
3
Leg Extension
5 Sets
20 Reps
4
Lying Leg Curl
5 Sets
20 Reps
5
Seated Calf Raise
5 Sets
20 Reps
Day 5
1
Bench Press (Barbell)
1 Set
5 Sets
5 Reps
5 Reps
@8.5
2
Bench Press (Close Grip)
5 Sets
12 Reps
3
Lat Pulldown
5 Sets
12 Reps
4
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
5
Lateral Raise (Dumbbell)
5 Sets
12 Reps
6
Bicep Curl (Dumbbell)
5 Sets
12 Reps