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JSANS BULK
by Jaiden S.
3 athletes joined
Program Description
Gain size with strict movements and hypertrophy.
Program Overview
Level
Advanced
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Nov 21, 2023 11:05
Last Edited
May 15, 2024 09:21
down_app
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
2
Incline Bench Press(smith Machine)
2 Sets
6-10 Reps
@10
3
Chest Fly (Cable)
2 Sets
10-12 Reps
@10
4
Dip (Weighted)
2 Sets
AMRAP
@10
5
V-Handle Tricep Pushdown (Cable)
2 Sets
10-12 Reps
@10
Day 2
1
Squat (Smith Machine)
2 Sets
6-10 Reps
@10
2
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@10
3
Leg Extension
2 Sets
8-12 Reps
@10
4
Seated Hamstring Curl
2 Sets
8-12 Reps
@10
5
Abs Crunch (Weighted)
2 Sets
AMRAP
@10
Day 3
1
Seated Wide-Grip Row (Cable)
2 Sets
6-10 Reps
@10
2
Lat Pulldown
2 Sets
6-10 Reps
@10
3
Pull-Up (Weighted)
2 Sets
AMRAP
@10
4
Single Arm Row(machine)
2 Sets
8-12 Reps
@10
5
Bicep Curl (Barbell)
2 Sets
8-12 Reps
@10
Day 4
1
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
2
Face Pull
2 Sets
6-10 Reps
@10
3
One Arm Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
4
Lateral Raise (Machine)
2 Sets
AMRAP
@10
5
Standing Calf Raise
2 Sets
8-12 Reps
@10
6
Seated Calf Raise
2 Sets
8-12 Reps
@10
Day 5
1
Tricep Extension(straight Bar Cable)
2 Sets
8-12 Reps
@10
2
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
3
Tricep Extension (Cable)
2 Sets
AMRAP
@10
4
Reverse Bicep Curl (EZ Bar)
2 Sets
AMRAP
@10
5
Wrist Curls
2 Sets
10-15 Reps
@10
6
Abs Crunch (Weighted)
3 Sets
AMRAP
@10
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
2
Incline Bench Press(smith Machine)
2 Sets
6-10 Reps
@10
3
Chest Fly (Cable)
2 Sets
10-12 Reps
@10
4
Dip (Weighted)
2 Sets
AMRAP
@10
5
V-Handle Tricep Pushdown (Cable)
2 Sets
10-12 Reps
@10
Day 2
1
Squat (Smith Machine)
2 Sets
6-10 Reps
@10
2
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@10
3
Leg Extension
2 Sets
8-12 Reps
@10
4
Seated Hamstring Curl
2 Sets
8-12 Reps
@10
5
Abs Crunch (Weighted)
2 Sets
AMRAP
@10
Day 3
1
Seated Wide-Grip Row (Cable)
2 Sets
6-10 Reps
@10
2
Lat Pulldown
2 Sets
6-10 Reps
@10
3
Pull-Up (Weighted)
2 Sets
AMRAP
@10
4
Single Arm Row(machine)
2 Sets
8-12 Reps
@10
5
Bicep Curl (Barbell)
2 Sets
8-12 Reps
@10
Day 4
1
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
2
Face Pull
2 Sets
6-10 Reps
@10
3
One Arm Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
4
Lateral Raise (Machine)
2 Sets
AMRAP
@10
5
Standing Calf Raise
2 Sets
8-12 Reps
@10
6
Seated Calf Raise
2 Sets
8-12 Reps
@10
Day 5
1
Tricep Extension(straight Bar Cable)
2 Sets
8-12 Reps
@10
2
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
3
Tricep Extension (Cable)
2 Sets
AMRAP
@10
4
Reverse Bicep Curl (EZ Bar)
2 Sets
AMRAP
@10
5
Wrist Curls
2 Sets
10-15 Reps
@10
6
Abs Crunch (Weighted)
3 Sets
AMRAP
@10
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
2
Incline Bench Press(smith Machine)
2 Sets
6-10 Reps
@10
3
Chest Fly (Cable)
2 Sets
10-12 Reps
@10
4
Dip (Weighted)
2 Sets
AMRAP
@10
5
V-Handle Tricep Pushdown (Cable)
2 Sets
10-12 Reps
@10
Day 2
1
Squat (Smith Machine)
2 Sets
6-10 Reps
@10
2
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@10
3
Leg Extension
2 Sets
8-12 Reps
@10
4
Seated Hamstring Curl
2 Sets
8-12 Reps
@10
5
Abs Crunch (Weighted)
2 Sets
AMRAP
@10
Day 3
1
Seated Wide-Grip Row (Cable)
2 Sets
6-10 Reps
@10
2
Lat Pulldown
2 Sets
6-10 Reps
@10
3
Pull-Up (Weighted)
2 Sets
AMRAP
@10
4
Single Arm Row(machine)
2 Sets
8-12 Reps
@10
5
Bicep Curl (Barbell)
2 Sets
8-12 Reps
@10
Day 4
1
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
2
Face Pull
2 Sets
6-10 Reps
@10
3
One Arm Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
4
Lateral Raise (Machine)
2 Sets
AMRAP
@10
5
Standing Calf Raise
2 Sets
8-12 Reps
@10
6
Seated Calf Raise
2 Sets
8-12 Reps
@10
Day 5
1
Tricep Extension(straight Bar Cable)
2 Sets
8-12 Reps
@10
2
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
3
Tricep Extension (Cable)
2 Sets
AMRAP
@10
4
Reverse Bicep Curl (EZ Bar)
2 Sets
AMRAP
@10
5
Wrist Curls
2 Sets
10-15 Reps
@10
6
Abs Crunch (Weighted)
3 Sets
AMRAP
@10
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
2
Incline Bench Press(smith Machine)
2 Sets
6-10 Reps
@10
3
Chest Fly (Cable)
2 Sets
10-12 Reps
@10
4
Dip (Weighted)
2 Sets
AMRAP
@10
5
V-Handle Tricep Pushdown (Cable)
2 Sets
10-12 Reps
@10
Day 2
1
Squat (Smith Machine)
2 Sets
6-10 Reps
@10
2
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@10
3
Leg Extension
2 Sets
8-12 Reps
@10
4
Seated Hamstring Curl
2 Sets
8-12 Reps
@10
5
Abs Crunch (Weighted)
2 Sets
AMRAP
@10
Day 3
1
Seated Wide-Grip Row (Cable)
2 Sets
6-10 Reps
@10
2
Lat Pulldown
2 Sets
6-10 Reps
@10
3
Pull-Up (Weighted)
2 Sets
AMRAP
@10
4
Single Arm Row(machine)
2 Sets
8-12 Reps
@10
5
Bicep Curl (Barbell)
2 Sets
8-12 Reps
@10
Day 4
1
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
2
Face Pull
2 Sets
6-10 Reps
@10
3
One Arm Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
4
Lateral Raise (Machine)
2 Sets
AMRAP
@10
5
Standing Calf Raise
2 Sets
8-12 Reps
@10
6
Seated Calf Raise
2 Sets
8-12 Reps
@10
Day 5
1
Tricep Extension(straight Bar Cable)
2 Sets
8-12 Reps
@10
2
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
3
Tricep Extension (Cable)
2 Sets
AMRAP
@10
4
Reverse Bicep Curl (EZ Bar)
2 Sets
AMRAP
@10
5
Wrist Curls
2 Sets
10-15 Reps
@10
6
Abs Crunch (Weighted)
3 Sets
AMRAP
@10
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
2
Incline Bench Press(smith Machine)
2 Sets
6-10 Reps
@10
3
Chest Fly (Cable)
2 Sets
10-12 Reps
@10
4
Dip (Weighted)
2 Sets
AMRAP
@10
5
V-Handle Tricep Pushdown (Cable)
2 Sets
10-12 Reps
@10
Day 2
1
Squat (Smith Machine)
2 Sets
6-10 Reps
@10
2
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@10
3
Leg Extension
2 Sets
8-12 Reps
@10
4
Seated Hamstring Curl
2 Sets
8-12 Reps
@10
5
Abs Crunch (Weighted)
2 Sets
AMRAP
@10
Day 3
1
Seated Wide-Grip Row (Cable)
2 Sets
6-10 Reps
@10
2
Lat Pulldown
2 Sets
6-10 Reps
@10
3
Pull-Up (Weighted)
2 Sets
AMRAP
@10
4
Single Arm Row(machine)
2 Sets
8-12 Reps
@10
5
Bicep Curl (Barbell)
2 Sets
8-12 Reps
@10
Day 4
1
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
2
Face Pull
2 Sets
6-10 Reps
@10
3
One Arm Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
4
Lateral Raise (Machine)
2 Sets
AMRAP
@10
5
Standing Calf Raise
2 Sets
8-12 Reps
@10
6
Seated Calf Raise
2 Sets
8-12 Reps
@10
Day 5
1
Tricep Extension(straight Bar Cable)
2 Sets
8-12 Reps
@10
2
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
3
Tricep Extension (Cable)
2 Sets
AMRAP
@10
4
Reverse Bicep Curl (EZ Bar)
2 Sets
AMRAP
@10
5
Wrist Curls
2 Sets
10-15 Reps
@10
6
Abs Crunch (Weighted)
3 Sets
AMRAP
@10
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
2
Incline Bench Press(smith Machine)
2 Sets
6-10 Reps
@10
3
Chest Fly (Cable)
2 Sets
10-12 Reps
@10
4
Dip (Weighted)
2 Sets
AMRAP
@10
5
V-Handle Tricep Pushdown (Cable)
2 Sets
10-12 Reps
@10
Day 2
1
Squat (Smith Machine)
2 Sets
6-10 Reps
@10
2
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@10
3
Leg Extension
2 Sets
8-12 Reps
@10
4
Seated Hamstring Curl
2 Sets
8-12 Reps
@10
5
Abs Crunch (Weighted)
2 Sets
AMRAP
@10
Day 3
1
Seated Wide-Grip Row (Cable)
2 Sets
6-10 Reps
@10
2
Lat Pulldown
2 Sets
6-10 Reps
@10
3
Pull-Up (Weighted)
2 Sets
AMRAP
@10
4
Single Arm Row(machine)
2 Sets
8-12 Reps
@10
5
Bicep Curl (Barbell)
2 Sets
8-12 Reps
@10
Day 4
1
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
2
Face Pull
2 Sets
6-10 Reps
@10
3
One Arm Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
4
Lateral Raise (Machine)
2 Sets
AMRAP
@10
5
Standing Calf Raise
2 Sets
8-12 Reps
@10
6
Seated Calf Raise
2 Sets
8-12 Reps
@10
Day 5
1
Tricep Extension(straight Bar Cable)
2 Sets
8-12 Reps
@10
2
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
3
Tricep Extension (Cable)
2 Sets
AMRAP
@10
4
Reverse Bicep Curl (EZ Bar)
2 Sets
AMRAP
@10
5
Wrist Curls
2 Sets
10-15 Reps
@10
6
Abs Crunch (Weighted)
3 Sets
AMRAP
@10
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
2
Incline Bench Press(smith Machine)
2 Sets
6-10 Reps
@10
3
Chest Fly (Cable)
2 Sets
10-12 Reps
@10
4
Dip (Weighted)
2 Sets
AMRAP
@10
5
V-Handle Tricep Pushdown (Cable)
2 Sets
10-12 Reps
@10
Day 2
1
Squat (Smith Machine)
2 Sets
6-10 Reps
@10
2
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@10
3
Leg Extension
2 Sets
8-12 Reps
@10
4
Seated Hamstring Curl
2 Sets
8-12 Reps
@10
5
Abs Crunch (Weighted)
2 Sets
AMRAP
@10
Day 3
1
Seated Wide-Grip Row (Cable)
2 Sets
6-10 Reps
@10
2
Lat Pulldown
2 Sets
6-10 Reps
@10
3
Pull-Up (Weighted)
2 Sets
AMRAP
@10
4
Single Arm Row(machine)
2 Sets
8-12 Reps
@10
5
Bicep Curl (Barbell)
2 Sets
8-12 Reps
@10
Day 4
1
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
2
Face Pull
2 Sets
6-10 Reps
@10
3
One Arm Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
4
Lateral Raise (Machine)
2 Sets
AMRAP
@10
5
Standing Calf Raise
2 Sets
8-12 Reps
@10
6
Seated Calf Raise
2 Sets
8-12 Reps
@10
Day 5
1
Tricep Extension(straight Bar Cable)
2 Sets
8-12 Reps
@10
2
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
3
Tricep Extension (Cable)
2 Sets
AMRAP
@10
4
Reverse Bicep Curl (EZ Bar)
2 Sets
AMRAP
@10
5
Wrist Curls
2 Sets
10-15 Reps
@10
6
Abs Crunch (Weighted)
3 Sets
AMRAP
@10
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
2
Incline Bench Press(smith Machine)
2 Sets
6-10 Reps
@10
3
Chest Fly (Cable)
2 Sets
10-12 Reps
@10
4
Dip (Weighted)
2 Sets
AMRAP
@10
5
V-Handle Tricep Pushdown (Cable)
2 Sets
10-12 Reps
@10
Day 2
1
Squat (Smith Machine)
2 Sets
6-10 Reps
@10
2
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@10
3
Leg Extension
2 Sets
8-12 Reps
@10
4
Seated Hamstring Curl
2 Sets
8-12 Reps
@10
5
Abs Crunch (Weighted)
2 Sets
AMRAP
@10
Day 3
1
Seated Wide-Grip Row (Cable)
2 Sets
6-10 Reps
@10
2
Lat Pulldown
2 Sets
6-10 Reps
@10
3
Pull-Up (Weighted)
2 Sets
AMRAP
@10
4
Single Arm Row(machine)
2 Sets
8-12 Reps
@10
5
Bicep Curl (Barbell)
2 Sets
8-12 Reps
@10
Day 4
1
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
2
Face Pull
2 Sets
6-10 Reps
@10
3
One Arm Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
4
Lateral Raise (Machine)
2 Sets
AMRAP
@10
5
Standing Calf Raise
2 Sets
8-12 Reps
@10
6
Seated Calf Raise
2 Sets
8-12 Reps
@10
Day 5
1
Tricep Extension(straight Bar Cable)
2 Sets
8-12 Reps
@10
2
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
3
Tricep Extension (Cable)
2 Sets
AMRAP
@10
4
Reverse Bicep Curl (EZ Bar)
2 Sets
AMRAP
@10
5
Wrist Curls
2 Sets
10-15 Reps
@10
6
Abs Crunch (Weighted)
3 Sets
AMRAP
@10
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
2
Incline Bench Press(smith Machine)
2 Sets
6-10 Reps
@10
3
Chest Fly (Cable)
2 Sets
10-12 Reps
@10
4
Dip (Weighted)
2 Sets
AMRAP
@10
5
V-Handle Tricep Pushdown (Cable)
2 Sets
10-12 Reps
@10
Day 2
1
Squat (Smith Machine)
2 Sets
6-10 Reps
@10
2
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@10
3
Leg Extension
2 Sets
8-12 Reps
@10
4
Seated Hamstring Curl
2 Sets
8-12 Reps
@10
5
Abs Crunch (Weighted)
2 Sets
AMRAP
@10
Day 3
1
Seated Wide-Grip Row (Cable)
2 Sets
6-10 Reps
@10
2
Lat Pulldown
2 Sets
6-10 Reps
@10
3
Pull-Up (Weighted)
2 Sets
AMRAP
@10
4
Single Arm Row(machine)
2 Sets
8-12 Reps
@10
5
Bicep Curl (Barbell)
2 Sets
8-12 Reps
@10
Day 4
1
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
2
Face Pull
2 Sets
6-10 Reps
@10
3
One Arm Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
4
Lateral Raise (Machine)
2 Sets
AMRAP
@10
5
Standing Calf Raise
2 Sets
8-12 Reps
@10
6
Seated Calf Raise
2 Sets
8-12 Reps
@10
Day 5
1
Tricep Extension(straight Bar Cable)
2 Sets
8-12 Reps
@10
2
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
3
Tricep Extension (Cable)
2 Sets
AMRAP
@10
4
Reverse Bicep Curl (EZ Bar)
2 Sets
AMRAP
@10
5
Wrist Curls
2 Sets
10-15 Reps
@10
6
Abs Crunch (Weighted)
3 Sets
AMRAP
@10
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
2
Incline Bench Press(smith Machine)
2 Sets
6-10 Reps
@10
3
Chest Fly (Cable)
2 Sets
10-12 Reps
@10
4
Dip (Weighted)
2 Sets
AMRAP
@10
5
V-Handle Tricep Pushdown (Cable)
2 Sets
10-12 Reps
@10
Day 2
1
Squat (Smith Machine)
2 Sets
6-10 Reps
@10
2
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@10
3
Leg Extension
2 Sets
8-12 Reps
@10
4
Seated Hamstring Curl
2 Sets
8-12 Reps
@10
5
Abs Crunch (Weighted)
2 Sets
AMRAP
@10
Day 3
1
Seated Wide-Grip Row (Cable)
2 Sets
6-10 Reps
@10
2
Lat Pulldown
2 Sets
6-10 Reps
@10
3
Pull-Up (Weighted)
2 Sets
AMRAP
@10
4
Single Arm Row(machine)
2 Sets
8-12 Reps
@10
5
Bicep Curl (Barbell)
2 Sets
8-12 Reps
@10
Day 4
1
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
2
Face Pull
2 Sets
6-10 Reps
@10
3
One Arm Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
4
Lateral Raise (Machine)
2 Sets
AMRAP
@10
5
Standing Calf Raise
2 Sets
8-12 Reps
@10
6
Seated Calf Raise
2 Sets
8-12 Reps
@10
Day 5
1
Tricep Extension(straight Bar Cable)
2 Sets
8-12 Reps
@10
2
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
3
Tricep Extension (Cable)
2 Sets
AMRAP
@10
4
Reverse Bicep Curl (EZ Bar)
2 Sets
AMRAP
@10
5
Wrist Curls
2 Sets
10-15 Reps
@10
6
Abs Crunch (Weighted)
3 Sets
AMRAP
@10
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
2
Incline Bench Press(smith Machine)
2 Sets
6-10 Reps
@10
3
Chest Fly (Cable)
2 Sets
10-12 Reps
@10
4
Dip (Weighted)
2 Sets
AMRAP
@10
5
V-Handle Tricep Pushdown (Cable)
2 Sets
10-12 Reps
@10
Day 2
1
Squat (Smith Machine)
2 Sets
6-10 Reps
@10
2
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@10
3
Leg Extension
2 Sets
8-12 Reps
@10
4
Seated Hamstring Curl
2 Sets
8-12 Reps
@10
5
Abs Crunch (Weighted)
2 Sets
AMRAP
@10
Day 3
1
Seated Wide-Grip Row (Cable)
2 Sets
6-10 Reps
@10
2
Lat Pulldown
2 Sets
6-10 Reps
@10
3
Pull-Up (Weighted)
2 Sets
AMRAP
@10
4
Single Arm Row(machine)
2 Sets
8-12 Reps
@10
5
Bicep Curl (Barbell)
2 Sets
8-12 Reps
@10
Day 4
1
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
2
Face Pull
2 Sets
6-10 Reps
@10
3
One Arm Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
4
Lateral Raise (Machine)
2 Sets
AMRAP
@10
5
Standing Calf Raise
2 Sets
8-12 Reps
@10
6
Seated Calf Raise
2 Sets
8-12 Reps
@10
Day 5
1
Tricep Extension(straight Bar Cable)
2 Sets
8-12 Reps
@10
2
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
3
Tricep Extension (Cable)
2 Sets
AMRAP
@10
4
Reverse Bicep Curl (EZ Bar)
2 Sets
AMRAP
@10
5
Wrist Curls
2 Sets
10-15 Reps
@10
6
Abs Crunch (Weighted)
3 Sets
AMRAP
@10
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
2
Incline Bench Press(smith Machine)
2 Sets
6-10 Reps
@10
3
Chest Fly (Cable)
2 Sets
10-12 Reps
@10
4
Dip (Weighted)
2 Sets
AMRAP
@10
5
V-Handle Tricep Pushdown (Cable)
2 Sets
10-12 Reps
@10
Day 2
1
Squat (Smith Machine)
2 Sets
6-10 Reps
@10
2
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@10
3
Leg Extension
2 Sets
8-12 Reps
@10
4
Seated Hamstring Curl
2 Sets
8-12 Reps
@10
5
Abs Crunch (Weighted)
2 Sets
AMRAP
@10
Day 3
1
Seated Wide-Grip Row (Cable)
2 Sets
6-10 Reps
@10
2
Lat Pulldown
2 Sets
6-10 Reps
@10
3
Pull-Up (Weighted)
2 Sets
AMRAP
@10
4
Single Arm Row(machine)
2 Sets
8-12 Reps
@10
5
Bicep Curl (Barbell)
2 Sets
8-12 Reps
@10
Day 4
1
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
2
Face Pull
2 Sets
6-10 Reps
@10
3
One Arm Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
4
Lateral Raise (Machine)
2 Sets
AMRAP
@10
5
Standing Calf Raise
2 Sets
8-12 Reps
@10
6
Seated Calf Raise
2 Sets
8-12 Reps
@10
Day 5
1
Tricep Extension(straight Bar Cable)
2 Sets
8-12 Reps
@10
2
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
3
Tricep Extension (Cable)
2 Sets
AMRAP
@10
4
Reverse Bicep Curl (EZ Bar)
2 Sets
AMRAP
@10
5
Wrist Curls
2 Sets
10-15 Reps
@10
6
Abs Crunch (Weighted)
3 Sets
AMRAP
@10