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Jack up for summer
by Erik B.
16 athletes joined
Program Description
To get jacked for summer
Program Overview
Level
Novice
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Feb 17, 2024 11:24
Last Edited
Jun 18, 2024 04:22
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Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
16 Reps
3
Dip (Weighted)
2 Sets
10 Reps
4
Skull Crusher
3 Sets
12 Reps
5
Tricep Pushdown (Cable)
2 Sets
20 Reps
6
Bicep Curl (Cable)
3 Sets
20 Reps
Day 4
1
Bench Press (Barbell)
4 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
16 Reps
3
Dip (Weighted)
2 Sets
10 Reps
4
Skull Crusher
3 Sets
12 Reps
5
Tricep Pushdown (Cable)
2 Sets
20 Reps
Day 5
1
Standing Calf Raise
3 Sets
16 Reps
2
Squat (Barbell)
3 Sets
10 Reps
3
Lunge (Barbell)
3 Sets
20 Reps
4
Leg Extension
3 Sets
14 Reps
5
Leg Curl
3 Sets
20 Reps
Day 2
1
Standing Calf Raise
3 Sets
16 Reps
2
Squat (Barbell)
3 Sets
10 Reps
3
Lunge (Barbell)
3 Sets
20 Reps
4
Leg Extension
3 Sets
14 Reps
5
Leg Curl
3 Sets
20 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Lat Pulldown
3 Sets
16 Reps
3
Bent Over Row (Barbell)
3 Sets
10 Reps
4
Chest Supported Row (Machine)
3 Sets
16 Reps
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
6
Bicep Curl (Cable)
3 Sets
20 Reps
Day 6
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Lat Pulldown
3 Sets
16 Reps
3
Bent Over Row (Barbell)
3 Sets
10 Reps
4
Chest Supported Row (Machine)
3 Sets
16 Reps
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
6
Bicep Curl (Cable)
3 Sets
20 Reps
7
Lateral Raise (Cable)
3 Sets
12 Reps
8
Tricep Pushdown (Cable)
3 Sets
20 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
16 Reps
3
Dip (Weighted)
2 Sets
10 Reps
4
Skull Crusher
3 Sets
12 Reps
5
Tricep Pushdown (Cable)
2 Sets
20 Reps
6
Bicep Curl (Cable)
3 Sets
20 Reps
Day 2
1
Standing Calf Raise
3 Sets
16 Reps
2
Squat (Barbell)
3 Sets
10 Reps
3
Lunge (Barbell)
3 Sets
20 Reps
4
Leg Extension
3 Sets
14 Reps
5
Leg Curl
3 Sets
20 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Lat Pulldown
3 Sets
16 Reps
3
Bent Over Row (Barbell)
3 Sets
10 Reps
4
Chest Supported Row (Machine)
3 Sets
16 Reps
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
6
Bicep Curl (Cable)
3 Sets
20 Reps
Day 4
1
Bench Press (Barbell)
4 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
16 Reps
3
Dip (Weighted)
2 Sets
10 Reps
4
Skull Crusher
3 Sets
12 Reps
5
Tricep Pushdown (Cable)
2 Sets
20 Reps
Day 5
1
Standing Calf Raise
3 Sets
16 Reps
2
Squat (Barbell)
3 Sets
10 Reps
3
Lunge (Barbell)
3 Sets
20 Reps
4
Leg Extension
3 Sets
14 Reps
5
Leg Curl
3 Sets
20 Reps
Day 6
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Lat Pulldown
3 Sets
16 Reps
3
Bent Over Row (Barbell)
3 Sets
10 Reps
4
Chest Supported Row (Machine)
3 Sets
16 Reps
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
6
Bicep Curl (Cable)
3 Sets
20 Reps
7
Lateral Raise (Cable)
3 Sets
12 Reps
8
Tricep Pushdown (Cable)
3 Sets
20 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
16 Reps
3
Dip (Weighted)
2 Sets
10 Reps
4
Skull Crusher
3 Sets
12 Reps
5
Tricep Pushdown (Cable)
2 Sets
20 Reps
6
Bicep Curl (Cable)
3 Sets
20 Reps
Day 2
1
Standing Calf Raise
3 Sets
16 Reps
2
Squat (Barbell)
3 Sets
10 Reps
3
Lunge (Barbell)
3 Sets
20 Reps
4
Leg Extension
3 Sets
14 Reps
5
Leg Curl
3 Sets
20 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Lat Pulldown
3 Sets
16 Reps
3
Bent Over Row (Barbell)
3 Sets
10 Reps
4
Chest Supported Row (Machine)
3 Sets
16 Reps
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
6
Bicep Curl (Cable)
3 Sets
20 Reps
Day 4
1
Bench Press (Barbell)
4 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
16 Reps
3
Dip (Weighted)
2 Sets
10 Reps
4
Skull Crusher
3 Sets
12 Reps
5
Tricep Pushdown (Cable)
2 Sets
20 Reps
Day 5
1
Standing Calf Raise
3 Sets
16 Reps
2
Squat (Barbell)
3 Sets
10 Reps
3
Lunge (Barbell)
3 Sets
20 Reps
4
Leg Extension
3 Sets
14 Reps
5
Leg Curl
3 Sets
20 Reps
Day 6
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Lat Pulldown
3 Sets
16 Reps
3
Bent Over Row (Barbell)
3 Sets
10 Reps
4
Chest Supported Row (Machine)
3 Sets
16 Reps
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
6
Bicep Curl (Cable)
3 Sets
20 Reps
7
Lateral Raise (Cable)
3 Sets
12 Reps
8
Tricep Pushdown (Cable)
3 Sets
20 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
16 Reps
3
Dip (Weighted)
2 Sets
10 Reps
4
Skull Crusher
3 Sets
12 Reps
5
Tricep Pushdown (Cable)
2 Sets
20 Reps
6
Bicep Curl (Cable)
3 Sets
20 Reps
Day 2
1
Standing Calf Raise
3 Sets
16 Reps
2
Squat (Barbell)
3 Sets
10 Reps
3
Lunge (Barbell)
3 Sets
20 Reps
4
Leg Extension
3 Sets
14 Reps
5
Leg Curl
3 Sets
20 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Lat Pulldown
3 Sets
16 Reps
3
Bent Over Row (Barbell)
3 Sets
10 Reps
4
Chest Supported Row (Machine)
3 Sets
16 Reps
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
6
Bicep Curl (Cable)
3 Sets
20 Reps
Day 4
1
Bench Press (Barbell)
4 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
16 Reps
3
Dip (Weighted)
2 Sets
10 Reps
4
Skull Crusher
3 Sets
12 Reps
5
Tricep Pushdown (Cable)
2 Sets
20 Reps
Day 5
1
Standing Calf Raise
3 Sets
16 Reps
2
Squat (Barbell)
3 Sets
10 Reps
3
Lunge (Barbell)
3 Sets
20 Reps
4
Leg Extension
3 Sets
14 Reps
5
Leg Curl
3 Sets
20 Reps
Day 6
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Lat Pulldown
3 Sets
16 Reps
3
Bent Over Row (Barbell)
3 Sets
10 Reps
4
Chest Supported Row (Machine)
3 Sets
16 Reps
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
6
Bicep Curl (Cable)
3 Sets
20 Reps
7
Lateral Raise (Cable)
3 Sets
12 Reps
8
Tricep Pushdown (Cable)
3 Sets
20 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
16 Reps
3
Dip (Weighted)
2 Sets
10 Reps
4
Skull Crusher
3 Sets
12 Reps
5
Tricep Pushdown (Cable)
2 Sets
20 Reps
6
Bicep Curl (Cable)
3 Sets
20 Reps
Day 2
1
Standing Calf Raise
3 Sets
16 Reps
2
Squat (Barbell)
3 Sets
10 Reps
3
Lunge (Barbell)
3 Sets
20 Reps
4
Leg Extension
3 Sets
14 Reps
5
Leg Curl
3 Sets
20 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Lat Pulldown
3 Sets
16 Reps
3
Bent Over Row (Barbell)
3 Sets
10 Reps
4
Chest Supported Row (Machine)
3 Sets
16 Reps
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
6
Bicep Curl (Cable)
3 Sets
20 Reps
Day 4
1
Bench Press (Barbell)
4 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
16 Reps
3
Dip (Weighted)
2 Sets
10 Reps
4
Skull Crusher
3 Sets
12 Reps
5
Tricep Pushdown (Cable)
2 Sets
20 Reps
Day 5
1
Standing Calf Raise
3 Sets
16 Reps
2
Squat (Barbell)
3 Sets
10 Reps
3
Lunge (Barbell)
3 Sets
20 Reps
4
Leg Extension
3 Sets
14 Reps
5
Leg Curl
3 Sets
20 Reps
Day 6
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Lat Pulldown
3 Sets
16 Reps
3
Bent Over Row (Barbell)
3 Sets
10 Reps
4
Chest Supported Row (Machine)
3 Sets
16 Reps
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
6
Bicep Curl (Cable)
3 Sets
20 Reps
7
Lateral Raise (Cable)
3 Sets
12 Reps
8
Tricep Pushdown (Cable)
3 Sets
20 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
16 Reps
3
Dip (Weighted)
2 Sets
10 Reps
4
Skull Crusher
3 Sets
12 Reps
5
Tricep Pushdown (Cable)
2 Sets
20 Reps
6
Bicep Curl (Cable)
3 Sets
20 Reps
Day 2
1
Standing Calf Raise
3 Sets
16 Reps
2
Squat (Barbell)
3 Sets
10 Reps
3
Lunge (Barbell)
3 Sets
20 Reps
4
Leg Extension
3 Sets
14 Reps
5
Leg Curl
3 Sets
20 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Lat Pulldown
3 Sets
16 Reps
3
Bent Over Row (Barbell)
3 Sets
10 Reps
4
Chest Supported Row (Machine)
3 Sets
16 Reps
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
6
Bicep Curl (Cable)
3 Sets
20 Reps
Day 4
1
Bench Press (Barbell)
4 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
16 Reps
3
Dip (Weighted)
2 Sets
10 Reps
4
Skull Crusher
3 Sets
12 Reps
5
Tricep Pushdown (Cable)
2 Sets
20 Reps
Day 5
1
Standing Calf Raise
3 Sets
16 Reps
2
Squat (Barbell)
3 Sets
10 Reps
3
Lunge (Barbell)
3 Sets
20 Reps
4
Leg Extension
3 Sets
14 Reps
5
Leg Curl
3 Sets
20 Reps
Day 6
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Lat Pulldown
3 Sets
16 Reps
3
Bent Over Row (Barbell)
3 Sets
10 Reps
4
Chest Supported Row (Machine)
3 Sets
16 Reps
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
6
Bicep Curl (Cable)
3 Sets
20 Reps
7
Lateral Raise (Cable)
3 Sets
12 Reps
8
Tricep Pushdown (Cable)
3 Sets
20 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
16 Reps
3
Dip (Weighted)
2 Sets
10 Reps
4
Skull Crusher
3 Sets
12 Reps
5
Tricep Pushdown (Cable)
2 Sets
20 Reps
6
Bicep Curl (Cable)
3 Sets
20 Reps
Day 2
1
Standing Calf Raise
3 Sets
16 Reps
2
Squat (Barbell)
3 Sets
10 Reps
3
Lunge (Barbell)
3 Sets
20 Reps
4
Leg Extension
3 Sets
14 Reps
5
Leg Curl
3 Sets
20 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Lat Pulldown
3 Sets
16 Reps
3
Bent Over Row (Barbell)
3 Sets
10 Reps
4
Chest Supported Row (Machine)
3 Sets
16 Reps
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
6
Bicep Curl (Cable)
3 Sets
20 Reps
Day 4
1
Bench Press (Barbell)
4 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
16 Reps
3
Dip (Weighted)
2 Sets
10 Reps
4
Skull Crusher
3 Sets
12 Reps
5
Tricep Pushdown (Cable)
2 Sets
20 Reps
Day 5
1
Standing Calf Raise
3 Sets
16 Reps
2
Squat (Barbell)
3 Sets
10 Reps
3
Lunge (Barbell)
3 Sets
20 Reps
4
Leg Extension
3 Sets
14 Reps
5
Leg Curl
3 Sets
20 Reps
Day 6
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Lat Pulldown
3 Sets
16 Reps
3
Bent Over Row (Barbell)
3 Sets
10 Reps
4
Chest Supported Row (Machine)
3 Sets
16 Reps
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
6
Bicep Curl (Cable)
3 Sets
20 Reps
7
Lateral Raise (Cable)
3 Sets
12 Reps
8
Tricep Pushdown (Cable)
3 Sets
20 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
16 Reps
3
Dip (Weighted)
2 Sets
10 Reps
4
Skull Crusher
3 Sets
12 Reps
5
Tricep Pushdown (Cable)
2 Sets
20 Reps
6
Bicep Curl (Cable)
3 Sets
20 Reps
Day 2
1
Standing Calf Raise
3 Sets
16 Reps
2
Squat (Barbell)
3 Sets
10 Reps
3
Lunge (Barbell)
3 Sets
20 Reps
4
Leg Extension
3 Sets
14 Reps
5
Leg Curl
3 Sets
20 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Lat Pulldown
3 Sets
16 Reps
3
Bent Over Row (Barbell)
3 Sets
10 Reps
4
Chest Supported Row (Machine)
3 Sets
16 Reps
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
6
Bicep Curl (Cable)
3 Sets
20 Reps
Day 4
1
Bench Press (Barbell)
4 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
16 Reps
3
Dip (Weighted)
2 Sets
10 Reps
4
Skull Crusher
3 Sets
12 Reps
5
Tricep Pushdown (Cable)
2 Sets
20 Reps
Day 5
1
Standing Calf Raise
3 Sets
16 Reps
2
Squat (Barbell)
3 Sets
10 Reps
3
Lunge (Barbell)
3 Sets
20 Reps
4
Leg Extension
3 Sets
14 Reps
5
Leg Curl
3 Sets
20 Reps
Day 6
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Lat Pulldown
3 Sets
16 Reps
3
Bent Over Row (Barbell)
3 Sets
10 Reps
4
Chest Supported Row (Machine)
3 Sets
16 Reps
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
6
Bicep Curl (Cable)
3 Sets
20 Reps
7
Lateral Raise (Cable)
3 Sets
12 Reps
8
Tricep Pushdown (Cable)
3 Sets
20 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
16 Reps
3
Dip (Weighted)
2 Sets
10 Reps
4
Skull Crusher
3 Sets
12 Reps
5
Tricep Pushdown (Cable)
2 Sets
20 Reps
6
Bicep Curl (Cable)
3 Sets
20 Reps
Day 2
1
Standing Calf Raise
3 Sets
16 Reps
2
Squat (Barbell)
3 Sets
10 Reps
3
Lunge (Barbell)
3 Sets
20 Reps
4
Leg Extension
3 Sets
14 Reps
5
Leg Curl
3 Sets
20 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Lat Pulldown
3 Sets
16 Reps
3
Bent Over Row (Barbell)
3 Sets
10 Reps
4
Chest Supported Row (Machine)
3 Sets
16 Reps
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
6
Bicep Curl (Cable)
3 Sets
20 Reps
Day 4
1
Bench Press (Barbell)
4 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
16 Reps
3
Dip (Weighted)
2 Sets
10 Reps
4
Skull Crusher
3 Sets
12 Reps
5
Tricep Pushdown (Cable)
2 Sets
20 Reps
Day 5
1
Standing Calf Raise
3 Sets
16 Reps
2
Squat (Barbell)
3 Sets
10 Reps
3
Lunge (Barbell)
3 Sets
20 Reps
4
Leg Extension
3 Sets
14 Reps
5
Leg Curl
3 Sets
20 Reps
Day 6
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Lat Pulldown
3 Sets
16 Reps
3
Bent Over Row (Barbell)
3 Sets
10 Reps
4
Chest Supported Row (Machine)
3 Sets
16 Reps
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
6
Bicep Curl (Cable)
3 Sets
20 Reps
7
Lateral Raise (Cable)
3 Sets
12 Reps
8
Tricep Pushdown (Cable)
3 Sets
20 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
16 Reps
3
Dip (Weighted)
2 Sets
10 Reps
4
Skull Crusher
3 Sets
12 Reps
5
Tricep Pushdown (Cable)
2 Sets
20 Reps
6
Bicep Curl (Cable)
3 Sets
20 Reps
Day 2
1
Standing Calf Raise
3 Sets
16 Reps
2
Squat (Barbell)
3 Sets
10 Reps
3
Lunge (Barbell)
3 Sets
20 Reps
4
Leg Extension
3 Sets
14 Reps
5
Leg Curl
3 Sets
20 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Lat Pulldown
3 Sets
16 Reps
3
Bent Over Row (Barbell)
3 Sets
10 Reps
4
Chest Supported Row (Machine)
3 Sets
16 Reps
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
6
Bicep Curl (Cable)
3 Sets
20 Reps
Day 4
1
Bench Press (Barbell)
4 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
16 Reps
3
Dip (Weighted)
2 Sets
10 Reps
4
Skull Crusher
3 Sets
12 Reps
5
Tricep Pushdown (Cable)
2 Sets
20 Reps
Day 5
1
Standing Calf Raise
3 Sets
16 Reps
2
Squat (Barbell)
3 Sets
10 Reps
3
Lunge (Barbell)
3 Sets
20 Reps
4
Leg Extension
3 Sets
14 Reps
5
Leg Curl
3 Sets
20 Reps
Day 6
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Lat Pulldown
3 Sets
16 Reps
3
Bent Over Row (Barbell)
3 Sets
10 Reps
4
Chest Supported Row (Machine)
3 Sets
16 Reps
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
6
Bicep Curl (Cable)
3 Sets
20 Reps
7
Lateral Raise (Cable)
3 Sets
12 Reps
8
Tricep Pushdown (Cable)
3 Sets
20 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
16 Reps
3
Dip (Weighted)
2 Sets
10 Reps
4
Skull Crusher
3 Sets
12 Reps
5
Tricep Pushdown (Cable)
2 Sets
20 Reps
6
Bicep Curl (Cable)
3 Sets
20 Reps
Day 2
1
Standing Calf Raise
3 Sets
16 Reps
2
Squat (Barbell)
3 Sets
10 Reps
3
Lunge (Barbell)
3 Sets
20 Reps
4
Leg Extension
3 Sets
14 Reps
5
Leg Curl
3 Sets
20 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Lat Pulldown
3 Sets
16 Reps
3
Bent Over Row (Barbell)
3 Sets
10 Reps
4
Chest Supported Row (Machine)
3 Sets
16 Reps
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
6
Bicep Curl (Cable)
3 Sets
20 Reps
Day 4
1
Bench Press (Barbell)
4 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
16 Reps
3
Dip (Weighted)
2 Sets
10 Reps
4
Skull Crusher
3 Sets
12 Reps
5
Tricep Pushdown (Cable)
2 Sets
20 Reps
Day 5
1
Standing Calf Raise
3 Sets
16 Reps
2
Squat (Barbell)
3 Sets
10 Reps
3
Lunge (Barbell)
3 Sets
20 Reps
4
Leg Extension
3 Sets
14 Reps
5
Leg Curl
3 Sets
20 Reps
Day 6
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Lat Pulldown
3 Sets
16 Reps
3
Bent Over Row (Barbell)
3 Sets
10 Reps
4
Chest Supported Row (Machine)
3 Sets
16 Reps
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
6
Bicep Curl (Cable)
3 Sets
20 Reps
7
Lateral Raise (Cable)
3 Sets
12 Reps
8
Tricep Pushdown (Cable)
3 Sets
20 Reps
Day 1
1
Bench Press (Barbell)
4 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
16 Reps
3
Dip (Weighted)
2 Sets
10 Reps
4
Skull Crusher
3 Sets
12 Reps
5
Tricep Pushdown (Cable)
2 Sets
20 Reps
6
Bicep Curl (Cable)
3 Sets
20 Reps
Day 2
1
Standing Calf Raise
3 Sets
16 Reps
2
Squat (Barbell)
3 Sets
10 Reps
3
Lunge (Barbell)
3 Sets
20 Reps
4
Leg Extension
3 Sets
14 Reps
5
Leg Curl
3 Sets
20 Reps
Day 3
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Lat Pulldown
3 Sets
16 Reps
3
Bent Over Row (Barbell)
3 Sets
10 Reps
4
Chest Supported Row (Machine)
3 Sets
16 Reps
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
6
Bicep Curl (Cable)
3 Sets
20 Reps
Day 4
1
Bench Press (Barbell)
4 Sets
10 Reps
2
Incline Bench Press (Barbell)
3 Sets
16 Reps
3
Dip (Weighted)
2 Sets
10 Reps
4
Skull Crusher
3 Sets
12 Reps
5
Tricep Pushdown (Cable)
2 Sets
20 Reps
Day 5
1
Standing Calf Raise
3 Sets
16 Reps
2
Squat (Barbell)
3 Sets
10 Reps
3
Lunge (Barbell)
3 Sets
20 Reps
4
Leg Extension
3 Sets
14 Reps
5
Leg Curl
3 Sets
20 Reps
Day 6
1
Pull-Up (Bodyweight)
3 Sets
10 Reps
2
Lat Pulldown
3 Sets
16 Reps
3
Bent Over Row (Barbell)
3 Sets
10 Reps
4
Chest Supported Row (Machine)
3 Sets
16 Reps
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
6
Bicep Curl (Cable)
3 Sets
20 Reps
7
Lateral Raise (Cable)
3 Sets
12 Reps
8
Tricep Pushdown (Cable)
3 Sets
20 Reps