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J Nips Bodybuilding Plan | Upper Lower
by Vincenzo
146 athletes joined
Program Description
Upper Lower Bodybuilding plan with an emphasis on controlled eccentric movement and long length partials. Weeks 1-5 are mostly the same with some variation in order. Weeks 6-10 have a few new workouts
Program Overview
Level
Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
10 weeks
Time Per Workout
60 minutes
Created
Feb 25, 2024 09:48
Last Edited
Jun 17, 2024 03:41
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Week 1
1 / 10 Weeks
Day 1
1
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9.5
@10
2
Incline Chest Press (Smith)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@9
@9.5
3
Chest Fly (Cable)
3 Sets
12-15 Reps
4
Skull Crusher
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
5-10 Reps
@6
@10
@10
5
Lat Pulldown (Single Arm)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Chest Supported Row (Machine)
3 Sets
8-10 Reps
@10
7
Lat Prayer
3 Sets
12-15 Reps
Day 2
1
Leg Curl
3 Sets
8-10 Reps
2
Hip Adductor (Machine)
3 Sets
10-12 Reps
3
Squat (Smith Machine)
1 Set
1 Set
1 Set
4 Reps
6 Reps
8 Reps
4
Leg Extension
3 Sets
10-12 Reps
@10
5
Seated Calf Raise
3 Sets
12-15 Reps
Day 3
1
Seated Row (Cable)
3 Sets
10-12 Reps
2
Pull-Up (Assisted)
3 Sets
8-10 Reps
3
Rear Delt Fly (Machine)
2 Sets
1 Set
3-5 Reps
5-10 Reps
4
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
5
Dip (Assisted)
3 Sets
8-10 Reps
6
Shoulder Press (Machine)
3 Sets
1 Set
10-12 Reps
5-10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
Day 5
1
Lat Pulldown
3 Sets
8-12 Reps
2
Bayesian Curl
3 Sets
10-12 Reps
3
Preacher Curl (Barbell)
2 Sets
12-15 Reps
4
Chest Fly (Cable)
3 Sets
8-12 Reps
5
French Press
3 Sets
8-10 Reps
6
Tricep Extension (Cable)
1 Set
12-15 Reps
7
Abs Crunch (Weighted)
3 Sets
10-12 Reps
Day 4
1
Lying Leg Curl
3 Sets
10-15 Reps
2
Leg Press
3 Sets
8-10 Reps
3
Romanian Deadlift (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@6
@7
5A
Hip Adductor (Machine)
3 Sets
10-12 Reps
5B
Goblet Squat
3 Sets
10-12 Reps
6
Standing Calf Raise
3 Sets
10-12 Reps
Day 2
1
Leg Curl
3 Sets
8-10 Reps
2
Hip Adductor (Machine)
3 Sets
10-12 Reps
3
Squat (Smith Machine)
1 Set
1 Set
1 Set
4 Reps
6 Reps
8 Reps
4
Leg Extension
3 Sets
10-12 Reps
@10
5
Seated Calf Raise
3 Sets
12-15 Reps
Day 3
1
Seated Row (Cable)
3 Sets
10-12 Reps
2
Pull-Up (Assisted)
3 Sets
8-10 Reps
3
Rear Delt Fly (Machine)
2 Sets
1 Set
3-5 Reps
5-10 Reps
4
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
5
Dip (Assisted)
3 Sets
8-10 Reps
6
Shoulder Press (Machine)
3 Sets
1 Set
10-12 Reps
5-10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
Day 5
1
Chest Fly (Cable)
3 Sets
8-12 Reps
2
French Press
3 Sets
8-10 Reps
3
Tricep Extension (Cable)
1 Set
12-15 Reps
4
Lat Pulldown
3 Sets
8-12 Reps
5
Bayesian Curl
3 Sets
10-12 Reps
6
Preacher Curl (Barbell)
2 Sets
12-15 Reps
7
Abs Crunch (Weighted)
3 Sets
10-12 Reps
Day 1
1
Chest Supported Row (Machine)
3 Sets
8-10 Reps
@10
2
Lat Pulldown (Single Arm)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Lat Prayer
3 Sets
12-15 Reps
4
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9.5
@10
5
Incline Chest Press (Smith)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@9
@9.5
6
Chest Fly (Cable)
3 Sets
12-15 Reps
7
Skull Crusher
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
5-10 Reps
@6
@10
@10
Day 4
1
Lying Leg Curl
3 Sets
10-15 Reps
2
Leg Press
3 Sets
8-10 Reps
3
Romanian Deadlift (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@6
@7
5A
Hip Adductor (Machine)
3 Sets
10-12 Reps
5B
Goblet Squat
3 Sets
10-12 Reps
6
Standing Calf Raise
3 Sets
10-12 Reps
Day 1
1
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9.5
@10
2
Incline Chest Press (Smith)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@9
@9.5
3
Chest Fly (Cable)
3 Sets
12-15 Reps
4
Skull Crusher
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
5-10 Reps
@6
@10
@10
5
Lat Pulldown (Single Arm)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Chest Supported Row (Machine)
3 Sets
8-10 Reps
@10
7
Lat Prayer
3 Sets
12-15 Reps
Day 2
1
Leg Curl
3 Sets
8-10 Reps
2
Hip Adductor (Machine)
3 Sets
10-12 Reps
3
Squat (Smith Machine)
1 Set
1 Set
1 Set
4 Reps
6 Reps
8 Reps
4
Leg Extension
3 Sets
10-12 Reps
@10
5
Seated Calf Raise
3 Sets
12-15 Reps
Day 3
1
Seated Row (Cable)
3 Sets
10-12 Reps
2
Pull-Up (Assisted)
3 Sets
8-10 Reps
3
Rear Delt Fly (Machine)
2 Sets
1 Set
3-5 Reps
5-10 Reps
4
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
5
Dip (Assisted)
3 Sets
8-10 Reps
6
Shoulder Press (Machine)
3 Sets
1 Set
10-12 Reps
5-10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
Day 5
1
Lat Pulldown
3 Sets
8-12 Reps
2
Bayesian Curl
3 Sets
10-12 Reps
3
Preacher Curl (Barbell)
2 Sets
12-15 Reps
4
Chest Fly (Cable)
3 Sets
8-12 Reps
5
French Press
3 Sets
8-10 Reps
6
Tricep Extension (Cable)
1 Set
12-15 Reps
7
Abs Crunch (Weighted)
3 Sets
10-12 Reps
Day 4
1
Lying Leg Curl
3 Sets
10-15 Reps
2
Leg Press
3 Sets
8-10 Reps
3
Romanian Deadlift (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@6
@7
5A
Hip Adductor (Machine)
3 Sets
10-12 Reps
5B
Goblet Squat
3 Sets
10-12 Reps
6
Standing Calf Raise
3 Sets
10-12 Reps
Day 1
1
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9.5
@10
2
Incline Chest Press (Smith)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@9
@9.5
3
Chest Fly (Cable)
3 Sets
12-15 Reps
4
Skull Crusher
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
5-10 Reps
@6
@10
@10
5
Lat Pulldown (Single Arm)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Chest Supported Row (Machine)
3 Sets
8-10 Reps
@10
7
Lat Prayer
3 Sets
12-15 Reps
Day 2
1
Leg Curl
3 Sets
8-10 Reps
2
Hip Adductor (Machine)
3 Sets
10-12 Reps
3
Squat (Smith Machine)
1 Set
1 Set
1 Set
4 Reps
6 Reps
8 Reps
4
Leg Extension
3 Sets
10-12 Reps
@10
5
Seated Calf Raise
3 Sets
12-15 Reps
Day 3
1
Seated Row (Cable)
3 Sets
10-12 Reps
2
Pull-Up (Assisted)
3 Sets
8-10 Reps
3
Rear Delt Fly (Machine)
2 Sets
1 Set
3-5 Reps
5-10 Reps
4
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
5
Dip (Assisted)
3 Sets
8-10 Reps
6
Shoulder Press (Machine)
3 Sets
1 Set
10-12 Reps
5-10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
Day 5
1
Chest Fly (Cable)
3 Sets
8-12 Reps
2
Tricep Extension (Cable)
1 Set
12-15 Reps
3
French Press
3 Sets
8-10 Reps
4
Lat Pulldown
3 Sets
8-12 Reps
5
Bayesian Curl
3 Sets
10-12 Reps
6
Preacher Curl (Barbell)
2 Sets
12-15 Reps
7
Abs Crunch (Weighted)
3 Sets
10-12 Reps
Day 4
1
Lying Leg Curl
3 Sets
10-15 Reps
2
Leg Press
3 Sets
8-10 Reps
3
Romanian Deadlift (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@6
@7
5A
Hip Adductor (Machine)
3 Sets
10-12 Reps
5B
Goblet Squat
3 Sets
10-12 Reps
6
Standing Calf Raise
3 Sets
10-12 Reps
Day 1
1
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9.5
@10
2
Incline Chest Press (Smith)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8.5
@9
@9.5
3
Chest Fly (Cable)
3 Sets
12-15 Reps
4
Skull Crusher
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
5-10 Reps
@6
@10
@10
5
Lat Pulldown (Single Arm)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Chest Supported Row (Machine)
3 Sets
8-10 Reps
@10
7
Lat Prayer
3 Sets
12-15 Reps
Day 2
1
Leg Curl
3 Sets
8-10 Reps
2
Hip Adductor (Machine)
3 Sets
10-12 Reps
3
Squat (Smith Machine)
1 Set
1 Set
1 Set
4 Reps
6 Reps
8 Reps
4
Leg Extension
3 Sets
10-12 Reps
@10
5
Seated Calf Raise
3 Sets
12-15 Reps
Day 3
1
Seated Row (Cable)
3 Sets
10-12 Reps
2
Pull-Up (Assisted)
3 Sets
8-10 Reps
3
Rear Delt Fly (Machine)
2 Sets
1 Set
3-5 Reps
5-10 Reps
4
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
5
Dip (Assisted)
3 Sets
8-10 Reps
6
Shoulder Press (Machine)
3 Sets
1 Set
10-12 Reps
5-10 Reps
7
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
Day 5
1
Chest Fly (Cable)
3 Sets
8-12 Reps
2
French Press
3 Sets
8-10 Reps
3
Tricep Extension (Cable)
1 Set
12-15 Reps
4
Lat Pulldown
3 Sets
8-12 Reps
5
Bayesian Curl
3 Sets
10-12 Reps
6
Preacher Curl (Barbell)
2 Sets
12-15 Reps
7
Abs Crunch (Weighted)
3 Sets
10-12 Reps
Day 4
1
Lying Leg Curl
3 Sets
10-15 Reps
2
Leg Press
3 Sets
8-10 Reps
3
Romanian Deadlift (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@6
@7
5A
Hip Adductor (Machine)
3 Sets
10-12 Reps
5B
Goblet Squat
3 Sets
10-12 Reps
6
Standing Calf Raise
3 Sets
10-12 Reps
Day 1
1
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9.5
@10
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
3
Pec Fly (Dumbbell)
3 Sets
12-15 Reps
4
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
5
Seated Row (Cable)
1 Set
2 Sets
10-128 Reps
10-12 Reps
6
T-Bar Row
3 Sets
8-10 Reps
7
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
Day 2
1
Leg Curl
3 Sets
8-10 Reps
2
Hip Adductor (Machine)
3 Sets
10-12 Reps
3
Squat (Smith Machine)
1 Set
1 Set
1 Set
4 Reps
6 Reps
8 Reps
4
Leg Extension
3 Sets
10-12 Reps
@10
5
Seated Calf Raise
3 Sets
12-15 Reps
Day 3
1
Lat Pulldown (Neutral Grip)
3 Sets
10-12 Reps
2
Chest Supported Row (Machine)
3 Sets
8-10 Reps
3
Reverse Pec Deck
3 Sets
12-15 Reps
4
Preacher Curl (Dumbbell)
2 Sets
10-12 Reps
5
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
6
Chest Press (Machine)
3 Sets
8-10 Reps
7
Lateral Raise (Cable)
3 Sets
10-12 Reps
Day 4
1
Lying Leg Curl
3 Sets
10-15 Reps
2
Glute-Ham Raise
3 Sets
8 Reps
3
Leg Press
3 Sets
8-10 Reps
5A
Hip Adductor (Machine)
3 Sets
10-12 Reps
5B
Hip Abductor (Machine)
3 Sets
10-12 Reps
6
Standing Calf Raise
3 Sets
10-12 Reps
Day 5
1
Lat Pulldown
3 Sets
8-12 Reps
2
Bayesian Curl
3 Sets
10-12 Reps
3
Bicep Curl (Cable)
2 Sets
12-15 Reps
4
Chest Fly (Cable)
3 Sets
8-12 Reps
5
Skull Crusher
3 Sets
10-12 Reps
6
Tricep Rope Push Down (Cable)
2 Sets
12-15 Reps
7
Leg Raise (Captain's Chair)
3 Sets
10-20 Reps
Day 1
1
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9.5
@10
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
3
Pec Fly (Dumbbell)
3 Sets
12-15 Reps
4
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
5
Seated Row (Cable)
1 Set
2 Sets
10-128 Reps
10-12 Reps
6
T-Bar Row
3 Sets
8-10 Reps
7
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
Day 2
1
Leg Curl
3 Sets
8-10 Reps
2
Hip Adductor (Machine)
3 Sets
10-12 Reps
3
Squat (Smith Machine)
1 Set
1 Set
1 Set
4 Reps
6 Reps
8 Reps
4
Leg Extension
3 Sets
10-12 Reps
@10
5
Seated Calf Raise
3 Sets
12-15 Reps
Day 3
1
Lat Pulldown (Neutral Grip)
3 Sets
10-12 Reps
2
Chest Supported Row (Machine)
3 Sets
8-10 Reps
3
Reverse Pec Deck
3 Sets
12-15 Reps
4
Preacher Curl (Dumbbell)
2 Sets
10-12 Reps
5
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
6
Chest Press (Machine)
3 Sets
8-10 Reps
7
Lateral Raise (Cable)
3 Sets
10-12 Reps
Day 4
1
Lying Leg Curl
3 Sets
10-15 Reps
2
Glute-Ham Raise
3 Sets
8 Reps
3
Leg Press
3 Sets
8-10 Reps
5A
Hip Adductor (Machine)
3 Sets
10-12 Reps
5B
Hip Abductor (Machine)
3 Sets
10-12 Reps
6
Standing Calf Raise
3 Sets
10-12 Reps
Day 5
1
Chest Fly (Cable)
3 Sets
8-12 Reps
2
Skull Crusher
3 Sets
10-12 Reps
3
Tricep Rope Push Down (Cable)
2 Sets
12-15 Reps
4
Lat Pulldown
3 Sets
8-12 Reps
5
Bayesian Curl
3 Sets
10-12 Reps
6
Bicep Curl (Cable)
2 Sets
12-15 Reps
7
Leg Raise (Captain's Chair)
3 Sets
10-20 Reps
Day 1
1
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9.5
@10
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
3
Pec Fly (Dumbbell)
3 Sets
12-15 Reps
4
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
5
Seated Row (Cable)
1 Set
2 Sets
10-128 Reps
10-12 Reps
6
T-Bar Row
3 Sets
8-10 Reps
7
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
Day 2
1
Leg Curl
3 Sets
8-10 Reps
2
Hip Adductor (Machine)
3 Sets
10-12 Reps
3
Squat (Smith Machine)
1 Set
1 Set
1 Set
4 Reps
6 Reps
8 Reps
4
Leg Extension
3 Sets
10-12 Reps
@10
5
Seated Calf Raise
3 Sets
12-15 Reps
Day 3
1
Lat Pulldown (Neutral Grip)
3 Sets
10-12 Reps
2
Chest Supported Row (Machine)
3 Sets
8-10 Reps
3
Reverse Pec Deck
3 Sets
12-15 Reps
4
Preacher Curl (Dumbbell)
2 Sets
10-12 Reps
5
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
6
Chest Press (Machine)
3 Sets
8-10 Reps
7
Lateral Raise (Cable)
3 Sets
10-12 Reps
Day 4
1
Lying Leg Curl
3 Sets
10-15 Reps
2
Glute-Ham Raise
3 Sets
8 Reps
3
Leg Press
3 Sets
8-10 Reps
5A
Hip Adductor (Machine)
3 Sets
10-12 Reps
5B
Hip Abductor (Machine)
3 Sets
10-12 Reps
6
Standing Calf Raise
3 Sets
10-12 Reps
Day 5
1
Lat Pulldown
3 Sets
8-12 Reps
2
Bayesian Curl
3 Sets
10-12 Reps
3
Bicep Curl (Cable)
2 Sets
12-15 Reps
4
Chest Fly (Cable)
3 Sets
8-12 Reps
5
Skull Crusher
3 Sets
10-12 Reps
6
Tricep Rope Push Down (Cable)
2 Sets
12-15 Reps
7
Leg Raise (Captain's Chair)
3 Sets
10-20 Reps
Day 1
1
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9.5
@10
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
3
Pec Fly (Dumbbell)
3 Sets
12-15 Reps
4
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
5
Seated Row (Cable)
1 Set
2 Sets
10-128 Reps
10-12 Reps
6
T-Bar Row
3 Sets
8-10 Reps
7
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
Day 2
1
Leg Curl
3 Sets
8-10 Reps
2
Hip Adductor (Machine)
3 Sets
10-12 Reps
3
Squat (Smith Machine)
1 Set
1 Set
1 Set
4 Reps
6 Reps
8 Reps
4
Leg Extension
3 Sets
10-12 Reps
@10
5
Seated Calf Raise
3 Sets
12-15 Reps
Day 3
1
Lat Pulldown (Neutral Grip)
3 Sets
10-12 Reps
2
Chest Supported Row (Machine)
3 Sets
8-10 Reps
3
Reverse Pec Deck
3 Sets
12-15 Reps
4
Preacher Curl (Dumbbell)
2 Sets
10-12 Reps
5
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
6
Chest Press (Machine)
3 Sets
8-10 Reps
7
Lateral Raise (Cable)
3 Sets
10-12 Reps
Day 4
1
Lying Leg Curl
3 Sets
10-15 Reps
2
Glute-Ham Raise
3 Sets
8 Reps
3
Leg Press
3 Sets
8-10 Reps
5A
Hip Adductor (Machine)
3 Sets
10-12 Reps
5B
Hip Abductor (Machine)
3 Sets
10-12 Reps
6
Standing Calf Raise
3 Sets
10-12 Reps
Day 5
1
Chest Fly (Cable)
3 Sets
8-12 Reps
2
Skull Crusher
3 Sets
10-12 Reps
3
Tricep Rope Push Down (Cable)
2 Sets
12-15 Reps
4
Lat Pulldown
3 Sets
8-12 Reps
5
Bayesian Curl
3 Sets
10-12 Reps
6
Bicep Curl (Cable)
2 Sets
12-15 Reps
7
Leg Raise (Captain's Chair)
3 Sets
10-20 Reps
Day 1
1
One Arm Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9.5
@10
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
3
Pec Fly (Dumbbell)
3 Sets
12-15 Reps
4
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
5
Seated Row (Cable)
1 Set
2 Sets
10-128 Reps
10-12 Reps
6
T-Bar Row
3 Sets
8-10 Reps
7
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
Day 2
1
Leg Curl
3 Sets
8-10 Reps
2
Hip Adductor (Machine)
3 Sets
10-12 Reps
3
Squat (Smith Machine)
1 Set
1 Set
1 Set
4 Reps
6 Reps
8 Reps
4
Leg Extension
3 Sets
10-12 Reps
@10
5
Seated Calf Raise
3 Sets
12-15 Reps
Day 3
1
Lat Pulldown (Neutral Grip)
3 Sets
10-12 Reps
2
Chest Supported Row (Machine)
3 Sets
8-10 Reps
3
Reverse Pec Deck
3 Sets
12-15 Reps
4
Preacher Curl (Dumbbell)
2 Sets
10-12 Reps
5
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
6
Chest Press (Machine)
3 Sets
8-10 Reps
7
Lateral Raise (Cable)
3 Sets
10-12 Reps
Day 4
1
Lying Leg Curl
3 Sets
10-15 Reps
2
Glute-Ham Raise
3 Sets
8 Reps
3
Leg Press
3 Sets
8-10 Reps
5A
Hip Adductor (Machine)
3 Sets
10-12 Reps
5B
Hip Abductor (Machine)
3 Sets
10-12 Reps
6
Standing Calf Raise
3 Sets
10-12 Reps
Day 5
1
Lat Pulldown
3 Sets
8-12 Reps
2
Bayesian Curl
3 Sets
10-12 Reps
3
Bicep Curl (Cable)
2 Sets
12-15 Reps
4
Chest Fly (Cable)
3 Sets
8-12 Reps
5
Skull Crusher
3 Sets
10-12 Reps
6
Tricep Rope Push Down (Cable)
2 Sets
12-15 Reps
7
Leg Raise (Captain's Chair)
3 Sets
10-20 Reps