Program Description
become natty and aesthetic
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedFeb 04, 2024 08:56
- Last EditedJun 18, 2025 10:55

Summary
Embark on a transformative 12-week journey with the K.I.S. program, designed for those ready to elevate their strength and conditioning. This comprehensive plan features five days of targeted workouts each week, focusing on lower body, arms, and compound movements to build muscle and enhance endurance. Each session is strategically crafted to maximize your gains, utilizing a full gym setup for a diverse range of exercises. Get ready to unlock your potential and achieve the results you've been striving for!
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Bent Over Row (Barbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Underhand Lat Pulldown
2
-
5
Incline Chest Press (Machine)
2
-
6
Chest Supported Row (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Bent Over Row (Barbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Underhand Lat Pulldown
2
-
5
Incline Chest Press (Machine)
2
-
6
Chest Supported Row (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Bent Over Row (Barbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Underhand Lat Pulldown
2
-
5
Incline Chest Press (Machine)
2
-
6
Chest Supported Row (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Bent Over Row (Barbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Underhand Lat Pulldown
2
-
5
Incline Chest Press (Machine)
2
-
6
Chest Supported Row (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Bent Over Row (Barbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Underhand Lat Pulldown
2
-
5
Incline Chest Press (Machine)
2
-
6
Chest Supported Row (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Bent Over Row (Barbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Underhand Lat Pulldown
2
-
5
Incline Chest Press (Machine)
2
-
6
Chest Supported Row (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Bent Over Row (Barbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Underhand Lat Pulldown
2
-
5
Incline Chest Press (Machine)
2
-
6
Chest Supported Row (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Bent Over Row (Barbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Underhand Lat Pulldown
2
-
5
Incline Chest Press (Machine)
2
-
6
Chest Supported Row (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Bent Over Row (Barbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Underhand Lat Pulldown
2
-
5
Incline Chest Press (Machine)
2
-
6
Chest Supported Row (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Bent Over Row (Barbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Underhand Lat Pulldown
2
-
5
Incline Chest Press (Machine)
2
-
6
Chest Supported Row (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Bent Over Row (Barbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Underhand Lat Pulldown
2
-
5
Incline Chest Press (Machine)
2
-
6
Chest Supported Row (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Bent Over Row (Barbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Underhand Lat Pulldown
2
-
5
Incline Chest Press (Machine)
2
-
6
Chest Supported Row (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Hip Thrust (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Hip Thrust (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Hip Thrust (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Hip Thrust (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Hip Thrust (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Hip Thrust (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Hip Thrust (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Hip Thrust (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Hip Thrust (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Hip Thrust (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Hip Thrust (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Standing Calf Raise
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Hip Thrust (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Standing Calf Raise
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Behind-the-Neck Overhead Press
2
-
3
T-Bar Row
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
SuperWideGrip Pull-Ups (Weighted)
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Pullover (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Behind-the-Neck Overhead Press
2
-
3
T-Bar Row
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
SuperWideGrip Pull-Ups (Weighted)
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Pullover (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Behind-the-Neck Overhead Press
2
-
3
T-Bar Row
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
SuperWideGrip Pull-Ups (Weighted)
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Pullover (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Behind-the-Neck Overhead Press
2
-
3
T-Bar Row
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
SuperWideGrip Pull-Ups (Weighted)
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Pullover (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Behind-the-Neck Overhead Press
2
-
3
T-Bar Row
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
SuperWideGrip Pull-Ups (Weighted)
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Pullover (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Behind-the-Neck Overhead Press
2
-
3
T-Bar Row
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
SuperWideGrip Pull-Ups (Weighted)
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Pullover (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Behind-the-Neck Overhead Press
2
-
3
T-Bar Row
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
SuperWideGrip Pull-Ups (Weighted)
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Pullover (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Behind-the-Neck Overhead Press
2
-
3
T-Bar Row
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
SuperWideGrip Pull-Ups (Weighted)
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Pullover (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Behind-the-Neck Overhead Press
2
-
3
T-Bar Row
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
SuperWideGrip Pull-Ups (Weighted)
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Pullover (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Behind-the-Neck Overhead Press
2
-
3
T-Bar Row
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
SuperWideGrip Pull-Ups (Weighted)
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Pullover (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Behind-the-Neck Overhead Press
2
-
3
T-Bar Row
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
SuperWideGrip Pull-Ups (Weighted)
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Pullover (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Behind-the-Neck Overhead Press
2
-
3
T-Bar Row
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
SuperWideGrip Pull-Ups (Weighted)
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Pullover (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Good Morning
2
-
3
Walking Lunge (Dumbbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Good Morning
2
-
3
Walking Lunge (Dumbbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Good Morning
2
-
3
Walking Lunge (Dumbbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Good Morning
2
-
3
Walking Lunge (Dumbbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Good Morning
2
-
3
Walking Lunge (Dumbbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Good Morning
2
-
3
Walking Lunge (Dumbbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Good Morning
2
-
3
Walking Lunge (Dumbbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Good Morning
2
-
3
Walking Lunge (Dumbbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Good Morning
2
-
3
Walking Lunge (Dumbbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Good Morning
2
-
3
Walking Lunge (Dumbbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Good Morning
2
-
3
Walking Lunge (Dumbbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Good Morning
2
-
3
Walking Lunge (Dumbbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Lu Lateral Raises
3
-
3
Tricep Pushdown (Cable)
3
-
4
Face Pull
3
-
5
Incline Curl (Dumbbell)
3
-
6
Lateral Raise (Cable)
3
-
7
Katana Extension
3
-
8
Reverse Pec Deck
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Lu Lateral Raises
3
-
3
Tricep Pushdown (Cable)
3
-
4
Face Pull
3
-
5
Incline Curl (Dumbbell)
3
-
6
Lateral Raise (Cable)
3
-
7
Katana Extension
3
-
8
Reverse Pec Deck
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Lu Lateral Raises
3
-
3
Tricep Pushdown (Cable)
3
-
4
Face Pull
3
-
5
Incline Curl (Dumbbell)
3
-
6
Lateral Raise (Cable)
3
-
7
Katana Extension
3
-
8
Reverse Pec Deck
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Lu Lateral Raises
3
-
3
Tricep Pushdown (Cable)
3
-
4
Face Pull
3
-
5
Incline Curl (Dumbbell)
3
-
6
Lateral Raise (Cable)
3
-
7
Katana Extension
3
-
8
Reverse Pec Deck
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Lu Lateral Raises
3
-
3
Tricep Pushdown (Cable)
3
-
4
Face Pull
3
-
5
Incline Curl (Dumbbell)
3
-
6
Lateral Raise (Cable)
3
-
7
Katana Extension
3
-
8
Reverse Pec Deck
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Lu Lateral Raises
3
-
3
Tricep Pushdown (Cable)
3
-
4
Face Pull
3
-
5
Incline Curl (Dumbbell)
3
-
6
Lateral Raise (Cable)
3
-
7
Katana Extension
3
-
8
Reverse Pec Deck
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Lu Lateral Raises
3
-
3
Tricep Pushdown (Cable)
3
-
4
Face Pull
3
-
5
Incline Curl (Dumbbell)
3
-
6
Lateral Raise (Cable)
3
-
7
Katana Extension
3
-
8
Reverse Pec Deck
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Lu Lateral Raises
3
-
3
Tricep Pushdown (Cable)
3
-
4
Face Pull
3
-
5
Incline Curl (Dumbbell)
3
-
6
Lateral Raise (Cable)
3
-
7
Katana Extension
3
-
8
Reverse Pec Deck
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Lu Lateral Raises
3
-
3
Tricep Pushdown (Cable)
3
-
4
Face Pull
3
-
5
Incline Curl (Dumbbell)
3
-
6
Lateral Raise (Cable)
3
-
7
Katana Extension
3
-
8
Reverse Pec Deck
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Lu Lateral Raises
3
-
3
Tricep Pushdown (Cable)
3
-
4
Face Pull
3
-
5
Incline Curl (Dumbbell)
3
-
6
Lateral Raise (Cable)
3
-
7
Katana Extension
3
-
8
Reverse Pec Deck
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Lu Lateral Raises
3
-
3
Tricep Pushdown (Cable)
3
-
4
Face Pull
3
-
5
Incline Curl (Dumbbell)
3
-
6
Lateral Raise (Cable)
3
-
7
Katana Extension
3
-
8
Reverse Pec Deck
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Lu Lateral Raises
3
-
3
Tricep Pushdown (Cable)
3
-
4
Face Pull
3
-
5
Incline Curl (Dumbbell)
3
-
6
Lateral Raise (Cable)
3
-
7
Katana Extension
3
-
8
Reverse Pec Deck
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
-
2
Bent Over Row (Barbell)
2
-
3
Overhead Press (Barbell)
2
-
4
Underhand Lat Pulldown
2
-
5
Incline Chest Press (Machine)
2
-
6
Chest Supported Row (Machine)
2
-
7
Leg Raise (Captain's Chair)
2
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
-
2
Bulgarian Split Squat (Dumbbell)
2
-
3
Hip Thrust (Barbell)
2
-
4
Lying Leg Curl
2
-
5
Standing Calf Raise
2
-
Day 8
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
-
2
Behind-the-Neck Overhead Press
2
-
3
T-Bar Row
2
-
4
Incline Bench Press (Smith Machine)
2
-
5
SuperWideGrip Pull-Ups (Weighted)
2
-
6
Seated Overhead Press (Dumbbell)
2
-
7
Pullover (Dumbbell)
2
-
Day 9
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Good Morning
2
-
3
Walking Lunge (Dumbbell)
2
-
4
Leg Extension
2
-
5
Hip Adductor (Machine)
2
-
Day 10
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
-
2
Lu Lateral Raises
3
-
3
Tricep Pushdown (Cable)
3
-
4
Face Pull
3
-
5
Incline Curl (Dumbbell)
3
-
6
Lateral Raise (Cable)
3
-
7
Katana Extension
3
-
8
Reverse Pec Deck
3
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)2 Sets
-
2
Bent Over Row (Barbell)2 Sets
-
3
Overhead Press (Barbell)2 Sets
-
4
Underhand Lat Pulldown2 Sets
-
5
Incline Chest Press (Machine)2 Sets
-
6
Chest Supported Row (Machine)2 Sets
-
7
Leg Raise (Captain's Chair)2 Sets
-
Day 2
1
Romanian Deadlift (Barbell)2 Sets
-
2
Bulgarian Split Squat (Dumbbell)2 Sets
-
3
Hip Thrust (Barbell)2 Sets
-
4
Lying Leg Curl2 Sets
-
5
Standing Calf Raise2 Sets
-
Day 3
1
Pull-Up (Weighted)2 Sets
-
2
Behind-the-Neck Overhead Press2 Sets
-
3
T-Bar Row2 Sets
-
4
Incline Bench Press (Smith Machine)2 Sets
-
5
SuperWideGrip Pull-Ups (Weighted)2 Sets
-
6
Seated Overhead Press (Dumbbell)2 Sets
-
7
Pullover (Dumbbell)2 Sets
-
Day 4
1
Squat (Barbell)2 Sets
-
2
Good Morning2 Sets
-
3
Walking Lunge (Dumbbell)2 Sets
-
4
Leg Extension2 Sets
-
5
Hip Adductor (Machine)2 Sets
-
Day 5
1
Hammer Curl3 Sets
-
2
Lu Lateral Raises3 Sets
-
3
Tricep Pushdown (Cable)3 Sets
-
4
Face Pull3 Sets
-
5
Incline Curl (Dumbbell)3 Sets
-
6
Lateral Raise (Cable)3 Sets
-
7
Katana Extension3 Sets
-
8
Reverse Pec Deck3 Sets
-