logo
BoostcampPNG

Jairo routin

by Adrián Delgado

Program Description

No se

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 06, 2025 05:07
  • Last Edited
    Oct 17, 2025 08:29

Summary

Unlock your strength potential with the Jairo Routin, an 18-week program designed for serious lifters. Train five days a week with a focus on building muscle and enhancing endurance through a variety of cable and machine exercises. Each session targets key muscle groups, ensuring a balanced approach to strength training. This program is perfect for those ready to commit and see real results in their physique and performance. Get ready to transform your workouts and elevate your fitness journey!
Muscle Engagement
Front
Back
MuscleSet
Chest
19.9%
Triceps
18.1%
Front Delts
12.1%
Upper Back
10.3%
Lats
10.3%
Biceps
8.6%
Middle Delts
4.3%
Quadriceps
4.3%
Glutes
2.6%
Hamstrings
2.6%
Calves
2.2%
Adductors
2.2%
Forearms
0.9%
Lower Back
0.9%
Abductors
0.4%
Abs
0.4%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Hip Adductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Hip Adductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Hip Adductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Hip Adductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Hip Adductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Hip Adductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Hip Adductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Hip Adductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Hip Adductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Hip Adductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Hip Adductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Hip Adductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Hip Adductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Hip Adductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Hip Adductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Hip Adductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Hip Adductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Hack Squat
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Standing Calf Raise
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Hip Adductor (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Standing Pullover (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
Upright Row (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Incline Curl (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Bench Press (Barbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Chest Fly (Machine)
1
1
1
15 reps
12 reps
10 reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
5
Cable Crossover
1
1
1
15 reps
12 reps
10 reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1
1
1
15 reps
12 reps
10 reps
-
-
-
Week 1
1 / 18 Weeks
Day 1
1
Single Arm Row (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
2
Standing Pullover (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
3
Seated Row (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
4
Upright Row (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
6
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
Day 3
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
2
Hack Squat
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
3
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
4
Hip Adductor (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
Day 4
1
Single Arm Row (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
2
Standing Pullover (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
3
Seated Row (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
4
Upright Row (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
6
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
5
Cable Crossover
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
4
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
5
Cable Crossover
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
6
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
7
Bench Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-