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KIDIM
by Karl L.
1 athletes joined
Program Description
For friends
Program Overview
Level
Novice
Goal
Bodybuilding, Powerlifting, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
120 minutes
Created
Mar 01, 2024 05:29
Last Edited
May 07, 2024 10:08
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Week 1
1 / 12 Weeks
Day 1
1
Single Arm Iso Row
3 Sets
10 Reps
@7
2
Lat Pulldown
1 Set
1 Set
10 Reps
8 Reps
@10
@10
3
Lat Pulldown (Neutral Grip)
2 Sets
8 Reps
@8.5
4
Lat Pulldown (Close Grip)
2 Sets
8 Reps
@9.5
5
Seated Row (Cable)
3 Sets
12 Reps
@9
6
Chest Supported Row (Machine)
2 Sets
12 Reps
@8
7
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
Day 2
1
Bench Press (Barbell)
3 Sets
12 Reps
@10
2
Incline Bench Press (Barbell)
2 Sets
10 Reps
@9
3
Chest Fly (Machine)
3 Sets
15 Reps
@9.5
4
Chest Press (Machine)
2 Sets
15 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
8 Reps
@8
@8
6
Lateral Raise (Dumbbell)
3 Sets
18 Reps
@8.5
Day 4
1
Single Arm Iso Row
3 Sets
10 Reps
@7
2
Lat Pulldown
1 Set
1 Set
10 Reps
8 Reps
@10
@10
3
Lat Pulldown (Neutral Grip)
2 Sets
8 Reps
@8.5
4
Lat Pulldown (Close Grip)
2 Sets
8 Reps
@9.5
5
Seated Row (Cable)
3 Sets
12 Reps
@9
6
Chest Supported Row (Machine)
2 Sets
12 Reps
@8
7
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
Day 5
1
Bench Press (Barbell)
3 Sets
12 Reps
@10
2
Incline Bench Press (Barbell)
2 Sets
10 Reps
@9
3
Chest Fly (Machine)
3 Sets
15 Reps
@9.5
4
Chest Press (Machine)
2 Sets
15 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
8 Reps
@8
@8
6
Lateral Raise (Dumbbell)
3 Sets
18 Reps
@8.5
Day 6
1
Leg Curl
4 Sets
12 Reps
@10
2
Leg Extension
4 Sets
10 Reps
@10
3
Hack Squat
2 Sets
8 Reps
@7
4
Leg Press (45 Degrees)
2 Sets
10 Reps
@8
5
Single Leg Press
1 Set
12 Reps
@10
6
Seated Calf Raise
3 Sets
18 Reps
@9
Day 3
1
Leg Curl
4 Sets
12 Reps
@10
2
Leg Extension
4 Sets
10 Reps
@10
3
Hack Squat
2 Sets
8 Reps
@7
4
Leg Press (45 Degrees)
2 Sets
10 Reps
@8
5
Single Leg Press
1 Set
12 Reps
@10
6
Standing Calf Raise
3 Sets
18 Reps
@9
Day 1
1
Single Arm Iso Row
3 Sets
10 Reps
@7
2
Lat Pulldown
1 Set
1 Set
10 Reps
8 Reps
@10
@10
3
Lat Pulldown (Neutral Grip)
2 Sets
8 Reps
@8.5
4
Lat Pulldown (Close Grip)
2 Sets
8 Reps
@9.5
5
Seated Row (Cable)
3 Sets
12 Reps
@9
6
Chest Supported Row (Machine)
2 Sets
12 Reps
@8
7
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
Day 2
1
Bench Press (Barbell)
3 Sets
12 Reps
@10
2
Incline Bench Press (Barbell)
2 Sets
10 Reps
@9
3
Chest Fly (Machine)
3 Sets
15 Reps
@9.5
4
Chest Press (Machine)
2 Sets
15 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
8 Reps
@8
@8
6
Lateral Raise (Dumbbell)
3 Sets
18 Reps
@8.5
Day 3
1
Leg Curl
4 Sets
12 Reps
@10
2
Leg Extension
4 Sets
10 Reps
@10
3
Hack Squat
2 Sets
8 Reps
@7
4
Leg Press (45 Degrees)
2 Sets
10 Reps
@8
5
Single Leg Press
1 Set
12 Reps
@10
Day 4
1
Single Arm Iso Row
3 Sets
10 Reps
@7
2
Lat Pulldown
1 Set
1 Set
10 Reps
8 Reps
@10
@10
3
Lat Pulldown (Neutral Grip)
2 Sets
8 Reps
@8.5
4
Lat Pulldown (Close Grip)
2 Sets
8 Reps
@9.5
5
Seated Row (Cable)
3 Sets
12 Reps
@9
6
Chest Supported Row (Machine)
2 Sets
12 Reps
@8
7
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
Day 5
1
Bench Press (Barbell)
3 Sets
12 Reps
@10
2
Incline Bench Press (Barbell)
2 Sets
10 Reps
@9
3
Chest Fly (Machine)
3 Sets
15 Reps
@9.5
4
Chest Press (Machine)
2 Sets
15 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
8 Reps
@8
@8
6
Lateral Raise (Dumbbell)
3 Sets
18 Reps
@8.5
Day 6
1
Leg Curl
4 Sets
12 Reps
@10
2
Leg Extension
4 Sets
10 Reps
@10
3
Hack Squat
2 Sets
8 Reps
@7
4
Leg Press (45 Degrees)
2 Sets
10 Reps
@8
5
Single Leg Press
1 Set
12 Reps
@10
Day 1
1
Single Arm Iso Row
3 Sets
10 Reps
@7
2
Lat Pulldown
1 Set
1 Set
10 Reps
8 Reps
@10
@10
3
Lat Pulldown (Neutral Grip)
2 Sets
8 Reps
@8.5
4
Lat Pulldown (Close Grip)
2 Sets
8 Reps
@9.5
5
Seated Row (Cable)
3 Sets
12 Reps
@9
6
Chest Supported Row (Machine)
2 Sets
12 Reps
@8
7
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
Day 2
1
Bench Press (Barbell)
3 Sets
12 Reps
@10
2
Incline Bench Press (Barbell)
2 Sets
10 Reps
@9
3
Chest Fly (Machine)
3 Sets
15 Reps
@9.5
4
Chest Press (Machine)
2 Sets
15 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
8 Reps
@8
@8
6
Lateral Raise (Dumbbell)
3 Sets
18 Reps
@8.5
Day 3
1
Leg Curl
4 Sets
12 Reps
@10
2
Leg Extension
4 Sets
10 Reps
@10
3
Hack Squat
2 Sets
8 Reps
@7
4
Leg Press (45 Degrees)
2 Sets
10 Reps
@8
5
Single Leg Press
1 Set
12 Reps
@10
Day 4
1
Single Arm Iso Row
3 Sets
10 Reps
@7
2
Lat Pulldown
1 Set
1 Set
10 Reps
8 Reps
@10
@10
3
Lat Pulldown (Neutral Grip)
2 Sets
8 Reps
@8.5
4
Lat Pulldown (Close Grip)
2 Sets
8 Reps
@9.5
5
Seated Row (Cable)
3 Sets
12 Reps
@9
6
Chest Supported Row (Machine)
2 Sets
12 Reps
@8
7
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
Day 5
1
Bench Press (Barbell)
3 Sets
12 Reps
@10
2
Incline Bench Press (Barbell)
2 Sets
10 Reps
@9
3
Chest Fly (Machine)
3 Sets
15 Reps
@9.5
4
Chest Press (Machine)
2 Sets
15 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
8 Reps
@8
@8
6
Lateral Raise (Dumbbell)
3 Sets
18 Reps
@8.5
Day 6
1
Leg Curl
4 Sets
12 Reps
@10
2
Leg Extension
4 Sets
10 Reps
@10
3
Hack Squat
2 Sets
8 Reps
@7
4
Leg Press (45 Degrees)
2 Sets
10 Reps
@8
5
Single Leg Press
1 Set
12 Reps
@10
Day 1
1
Single Arm Iso Row
3 Sets
10 Reps
@7
2
Lat Pulldown
1 Set
1 Set
10 Reps
8 Reps
@10
@10
3
Lat Pulldown (Neutral Grip)
2 Sets
8 Reps
@8.5
4
Lat Pulldown (Close Grip)
2 Sets
8 Reps
@9.5
5
Seated Row (Cable)
3 Sets
12 Reps
@9
6
Chest Supported Row (Machine)
2 Sets
12 Reps
@8
7
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
Day 2
1
Bench Press (Barbell)
3 Sets
12 Reps
@10
2
Incline Bench Press (Barbell)
2 Sets
10 Reps
@9
3
Chest Fly (Machine)
3 Sets
15 Reps
@9.5
4
Chest Press (Machine)
2 Sets
15 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
8 Reps
@8
@8
6
Lateral Raise (Dumbbell)
3 Sets
18 Reps
@8.5
Day 3
1
Leg Curl
4 Sets
12 Reps
@10
2
Leg Extension
4 Sets
10 Reps
@10
3
Hack Squat
2 Sets
8 Reps
@7
4
Leg Press (45 Degrees)
2 Sets
10 Reps
@8
5
Single Leg Press
1 Set
12 Reps
@10
Day 4
1
Single Arm Iso Row
3 Sets
10 Reps
@7
2
Lat Pulldown
1 Set
1 Set
10 Reps
8 Reps
@10
@10
3
Lat Pulldown (Neutral Grip)
2 Sets
8 Reps
@8.5
4
Lat Pulldown (Close Grip)
2 Sets
8 Reps
@9.5
5
Seated Row (Cable)
3 Sets
12 Reps
@9
6
Chest Supported Row (Machine)
2 Sets
12 Reps
@8
7
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
Day 5
1
Bench Press (Barbell)
3 Sets
12 Reps
@10
2
Incline Bench Press (Barbell)
2 Sets
10 Reps
@9
3
Chest Fly (Machine)
3 Sets
15 Reps
@9.5
4
Chest Press (Machine)
2 Sets
15 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
8 Reps
@8
@8
6
Lateral Raise (Dumbbell)
3 Sets
18 Reps
@8.5
Day 6
1
Leg Curl
4 Sets
12 Reps
@10
2
Leg Extension
4 Sets
10 Reps
@10
3
Hack Squat
2 Sets
8 Reps
@7
4
Leg Press (45 Degrees)
2 Sets
10 Reps
@8
5
Single Leg Press
1 Set
12 Reps
@10
Day 1
1
Single Arm Iso Row
3 Sets
10 Reps
@7
2
Lat Pulldown
1 Set
1 Set
10 Reps
8 Reps
@10
@10
3
Lat Pulldown (Neutral Grip)
2 Sets
8 Reps
@8.5
4
Lat Pulldown (Close Grip)
2 Sets
8 Reps
@9.5
5
Seated Row (Cable)
3 Sets
12 Reps
@9
6
Chest Supported Row (Machine)
2 Sets
12 Reps
@8
7
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
Day 2
1
Bench Press (Barbell)
3 Sets
12 Reps
@10
2
Incline Bench Press (Barbell)
2 Sets
10 Reps
@9
3
Chest Fly (Machine)
3 Sets
15 Reps
@9.5
4
Chest Press (Machine)
2 Sets
15 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
8 Reps
@8
@8
6
Lateral Raise (Dumbbell)
3 Sets
18 Reps
@8.5
Day 3
1
Leg Curl
4 Sets
12 Reps
@10
2
Leg Extension
4 Sets
10 Reps
@10
3
Hack Squat
2 Sets
8 Reps
@7
4
Leg Press (45 Degrees)
2 Sets
10 Reps
@8
5
Single Leg Press
1 Set
12 Reps
@10
Day 4
1
Single Arm Iso Row
3 Sets
10 Reps
@7
2
Lat Pulldown
1 Set
1 Set
10 Reps
8 Reps
@10
@10
3
Lat Pulldown (Neutral Grip)
2 Sets
8 Reps
@8.5
4
Lat Pulldown (Close Grip)
2 Sets
8 Reps
@9.5
5
Seated Row (Cable)
3 Sets
12 Reps
@9
6
Chest Supported Row (Machine)
2 Sets
12 Reps
@8
7
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
Day 5
1
Bench Press (Barbell)
3 Sets
12 Reps
@10
2
Incline Bench Press (Barbell)
2 Sets
10 Reps
@9
3
Chest Fly (Machine)
3 Sets
15 Reps
@9.5
4
Chest Press (Machine)
2 Sets
15 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
8 Reps
@8
@8
6
Lateral Raise (Dumbbell)
3 Sets
18 Reps
@8.5
Day 6
1
Leg Curl
4 Sets
12 Reps
@10
2
Leg Extension
4 Sets
10 Reps
@10
3
Hack Squat
2 Sets
8 Reps
@7
4
Leg Press (45 Degrees)
2 Sets
10 Reps
@8
5
Single Leg Press
1 Set
12 Reps
@10
Day 1
1
Single Arm Iso Row
3 Sets
10 Reps
@7
2
Lat Pulldown
1 Set
1 Set
10 Reps
8 Reps
@10
@10
3
Lat Pulldown (Neutral Grip)
2 Sets
8 Reps
@8.5
4
Lat Pulldown (Close Grip)
2 Sets
8 Reps
@9.5
5
Seated Row (Cable)
3 Sets
12 Reps
@9
6
Chest Supported Row (Machine)
2 Sets
12 Reps
@8
7
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
Day 2
1
Bench Press (Barbell)
3 Sets
12 Reps
@10
2
Incline Bench Press (Barbell)
2 Sets
10 Reps
@9
3
Chest Fly (Machine)
3 Sets
15 Reps
@9.5
4
Chest Press (Machine)
2 Sets
15 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
8 Reps
@8
@8
6
Lateral Raise (Dumbbell)
3 Sets
18 Reps
@8.5
Day 3
1
Leg Curl
4 Sets
12 Reps
@10
2
Leg Extension
4 Sets
10 Reps
@10
3
Hack Squat
2 Sets
8 Reps
@7
4
Leg Press (45 Degrees)
2 Sets
10 Reps
@8
5
Single Leg Press
1 Set
12 Reps
@10
Day 4
1
Single Arm Iso Row
3 Sets
10 Reps
@7
2
Lat Pulldown
1 Set
1 Set
10 Reps
8 Reps
@10
@10
3
Lat Pulldown (Neutral Grip)
2 Sets
8 Reps
@8.5
4
Lat Pulldown (Close Grip)
2 Sets
8 Reps
@9.5
5
Seated Row (Cable)
3 Sets
12 Reps
@9
6
Chest Supported Row (Machine)
2 Sets
12 Reps
@8
7
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
Day 5
1
Bench Press (Barbell)
3 Sets
12 Reps
@10
2
Incline Bench Press (Barbell)
2 Sets
10 Reps
@9
3
Chest Fly (Machine)
3 Sets
15 Reps
@9.5
4
Chest Press (Machine)
2 Sets
15 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
8 Reps
@8
@8
6
Lateral Raise (Dumbbell)
3 Sets
18 Reps
@8.5
Day 6
1
Leg Curl
4 Sets
12 Reps
@10
2
Leg Extension
4 Sets
10 Reps
@10
3
Hack Squat
2 Sets
8 Reps
@7
4
Leg Press (45 Degrees)
2 Sets
10 Reps
@8
5
Single Leg Press
1 Set
12 Reps
@10
Day 1
1
Single Arm Iso Row
3 Sets
10 Reps
@7
2
Lat Pulldown
1 Set
1 Set
10 Reps
8 Reps
@10
@10
3
Lat Pulldown (Neutral Grip)
2 Sets
8 Reps
@8.5
4
Lat Pulldown (Close Grip)
2 Sets
8 Reps
@9.5
5
Seated Row (Cable)
3 Sets
12 Reps
@9
6
Chest Supported Row (Machine)
2 Sets
12 Reps
@8
7
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
Day 2
1
Bench Press (Barbell)
3 Sets
12 Reps
@10
2
Incline Bench Press (Barbell)
2 Sets
10 Reps
@9
3
Chest Fly (Machine)
3 Sets
15 Reps
@9.5
4
Chest Press (Machine)
2 Sets
15 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
8 Reps
@8
@8
6
Lateral Raise (Dumbbell)
3 Sets
18 Reps
@8.5
Day 3
1
Leg Curl
4 Sets
12 Reps
@10
2
Leg Extension
4 Sets
10 Reps
@10
3
Hack Squat
2 Sets
8 Reps
@7
4
Leg Press (45 Degrees)
2 Sets
10 Reps
@8
5
Single Leg Press
1 Set
12 Reps
@10
Day 4
1
Single Arm Iso Row
3 Sets
10 Reps
@7
2
Lat Pulldown
1 Set
1 Set
10 Reps
8 Reps
@10
@10
3
Lat Pulldown (Neutral Grip)
2 Sets
8 Reps
@8.5
4
Lat Pulldown (Close Grip)
2 Sets
8 Reps
@9.5
5
Seated Row (Cable)
3 Sets
12 Reps
@9
6
Chest Supported Row (Machine)
2 Sets
12 Reps
@8
7
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
Day 5
1
Bench Press (Barbell)
3 Sets
12 Reps
@10
2
Incline Bench Press (Barbell)
2 Sets
10 Reps
@9
3
Chest Fly (Machine)
3 Sets
15 Reps
@9.5
4
Chest Press (Machine)
2 Sets
15 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
8 Reps
@8
@8
6
Lateral Raise (Dumbbell)
3 Sets
18 Reps
@8.5
Day 6
1
Leg Curl
4 Sets
12 Reps
@10
2
Leg Extension
4 Sets
10 Reps
@10
3
Hack Squat
2 Sets
8 Reps
@7
4
Leg Press (45 Degrees)
2 Sets
10 Reps
@8
5
Single Leg Press
1 Set
12 Reps
@10
Day 1
1
Single Arm Iso Row
3 Sets
10 Reps
@7
2
Lat Pulldown
1 Set
1 Set
10 Reps
8 Reps
@10
@10
3
Lat Pulldown (Neutral Grip)
2 Sets
8 Reps
@8.5
4
Lat Pulldown (Close Grip)
2 Sets
8 Reps
@9.5
5
Seated Row (Cable)
3 Sets
12 Reps
@9
6
Chest Supported Row (Machine)
2 Sets
12 Reps
@8
7
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
Day 2
1
Bench Press (Barbell)
3 Sets
12 Reps
@10
2
Incline Bench Press (Barbell)
2 Sets
10 Reps
@9
3
Chest Fly (Machine)
3 Sets
15 Reps
@9.5
4
Chest Press (Machine)
2 Sets
15 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
8 Reps
@8
@8
6
Lateral Raise (Dumbbell)
3 Sets
18 Reps
@8.5
Day 3
1
Leg Curl
4 Sets
12 Reps
@10
2
Leg Extension
4 Sets
10 Reps
@10
3
Hack Squat
2 Sets
8 Reps
@7
4
Leg Press (45 Degrees)
2 Sets
10 Reps
@8
5
Single Leg Press
1 Set
12 Reps
@10
Day 4
1
Single Arm Iso Row
3 Sets
10 Reps
@7
2
Lat Pulldown
1 Set
1 Set
10 Reps
8 Reps
@10
@10
3
Lat Pulldown (Neutral Grip)
2 Sets
8 Reps
@8.5
4
Lat Pulldown (Close Grip)
2 Sets
8 Reps
@9.5
5
Seated Row (Cable)
3 Sets
12 Reps
@9
6
Chest Supported Row (Machine)
2 Sets
12 Reps
@8
7
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
Day 5
1
Bench Press (Barbell)
3 Sets
12 Reps
@10
2
Incline Bench Press (Barbell)
2 Sets
10 Reps
@9
3
Chest Fly (Machine)
3 Sets
15 Reps
@9.5
4
Chest Press (Machine)
2 Sets
15 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
8 Reps
@8
@8
6
Lateral Raise (Dumbbell)
3 Sets
18 Reps
@8.5
Day 6
1
Leg Curl
4 Sets
12 Reps
@10
2
Leg Extension
4 Sets
10 Reps
@10
3
Hack Squat
2 Sets
8 Reps
@7
4
Leg Press (45 Degrees)
2 Sets
10 Reps
@8
5
Single Leg Press
1 Set
12 Reps
@10
Day 1
1
Single Arm Iso Row
3 Sets
10 Reps
@7
2
Lat Pulldown
1 Set
1 Set
10 Reps
8 Reps
@10
@10
3
Lat Pulldown (Neutral Grip)
2 Sets
8 Reps
@8.5
4
Lat Pulldown (Close Grip)
2 Sets
8 Reps
@9.5
5
Seated Row (Cable)
3 Sets
12 Reps
@9
6
Chest Supported Row (Machine)
2 Sets
12 Reps
@8
7
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
Day 2
1
Bench Press (Barbell)
3 Sets
12 Reps
@10
2
Incline Bench Press (Barbell)
2 Sets
10 Reps
@9
3
Chest Fly (Machine)
3 Sets
15 Reps
@9.5
4
Chest Press (Machine)
2 Sets
15 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
8 Reps
@8
@8
6
Lateral Raise (Dumbbell)
3 Sets
18 Reps
@8.5
Day 3
1
Leg Curl
4 Sets
12 Reps
@10
2
Leg Extension
4 Sets
10 Reps
@10
3
Hack Squat
2 Sets
8 Reps
@7
4
Leg Press (45 Degrees)
2 Sets
10 Reps
@8
5
Single Leg Press
1 Set
12 Reps
@10
Day 4
1
Single Arm Iso Row
3 Sets
10 Reps
@7
2
Lat Pulldown
1 Set
1 Set
10 Reps
8 Reps
@10
@10
3
Lat Pulldown (Neutral Grip)
2 Sets
8 Reps
@8.5
4
Lat Pulldown (Close Grip)
2 Sets
8 Reps
@9.5
5
Seated Row (Cable)
3 Sets
12 Reps
@9
6
Chest Supported Row (Machine)
2 Sets
12 Reps
@8
7
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
Day 5
1
Bench Press (Barbell)
3 Sets
12 Reps
@10
2
Incline Bench Press (Barbell)
2 Sets
10 Reps
@9
3
Chest Fly (Machine)
3 Sets
15 Reps
@9.5
4
Chest Press (Machine)
2 Sets
15 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
8 Reps
@8
@8
6
Lateral Raise (Dumbbell)
3 Sets
18 Reps
@8.5
Day 6
1
Leg Curl
4 Sets
12 Reps
@10
2
Leg Extension
4 Sets
10 Reps
@10
3
Hack Squat
2 Sets
8 Reps
@7
4
Leg Press (45 Degrees)
2 Sets
10 Reps
@8
5
Single Leg Press
1 Set
12 Reps
@10
Day 1
1
Single Arm Iso Row
3 Sets
10 Reps
@7
2
Lat Pulldown
1 Set
1 Set
10 Reps
8 Reps
@10
@10
3
Lat Pulldown (Neutral Grip)
2 Sets
8 Reps
@8.5
4
Lat Pulldown (Close Grip)
2 Sets
8 Reps
@9.5
5
Seated Row (Cable)
3 Sets
12 Reps
@9
6
Chest Supported Row (Machine)
2 Sets
12 Reps
@8
7
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
Day 2
1
Bench Press (Barbell)
3 Sets
12 Reps
@10
2
Incline Bench Press (Barbell)
2 Sets
10 Reps
@9
3
Chest Fly (Machine)
3 Sets
15 Reps
@9.5
4
Chest Press (Machine)
2 Sets
15 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
8 Reps
@8
@8
6
Lateral Raise (Dumbbell)
3 Sets
18 Reps
@8.5
Day 3
1
Leg Curl
4 Sets
12 Reps
@10
2
Leg Extension
4 Sets
10 Reps
@10
3
Hack Squat
2 Sets
8 Reps
@7
4
Leg Press (45 Degrees)
2 Sets
10 Reps
@8
5
Single Leg Press
1 Set
12 Reps
@10
Day 4
1
Single Arm Iso Row
3 Sets
10 Reps
@7
2
Lat Pulldown
1 Set
1 Set
10 Reps
8 Reps
@10
@10
3
Lat Pulldown (Neutral Grip)
2 Sets
8 Reps
@8.5
4
Lat Pulldown (Close Grip)
2 Sets
8 Reps
@9.5
5
Seated Row (Cable)
3 Sets
12 Reps
@9
6
Chest Supported Row (Machine)
2 Sets
12 Reps
@8
7
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
Day 5
1
Bench Press (Barbell)
3 Sets
12 Reps
@10
2
Incline Bench Press (Barbell)
2 Sets
10 Reps
@9
3
Chest Fly (Machine)
3 Sets
15 Reps
@9.5
4
Chest Press (Machine)
2 Sets
15 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
8 Reps
@8
@8
6
Lateral Raise (Dumbbell)
3 Sets
18 Reps
@8.5
Day 6
1
Leg Curl
4 Sets
12 Reps
@10
2
Leg Extension
4 Sets
10 Reps
@10
3
Hack Squat
2 Sets
8 Reps
@7
4
Leg Press (45 Degrees)
2 Sets
10 Reps
@8
5
Single Leg Press
1 Set
12 Reps
@10
Day 1
1
Single Arm Iso Row
3 Sets
10 Reps
@7
2
Lat Pulldown
1 Set
1 Set
10 Reps
8 Reps
@10
@10
3
Lat Pulldown (Neutral Grip)
2 Sets
8 Reps
@8.5
4
Lat Pulldown (Close Grip)
2 Sets
8 Reps
@9.5
5
Seated Row (Cable)
3 Sets
12 Reps
@9
6
Chest Supported Row (Machine)
2 Sets
12 Reps
@8
7
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
Day 2
1
Bench Press (Barbell)
3 Sets
12 Reps
@10
2
Incline Bench Press (Barbell)
2 Sets
10 Reps
@9
3
Chest Fly (Machine)
3 Sets
15 Reps
@9.5
4
Chest Press (Machine)
2 Sets
15 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
8 Reps
@8
@8
6
Lateral Raise (Dumbbell)
3 Sets
18 Reps
@8.5
Day 3
1
Leg Curl
4 Sets
12 Reps
@10
2
Leg Extension
4 Sets
10 Reps
@10
3
Hack Squat
2 Sets
8 Reps
@7
4
Leg Press (45 Degrees)
2 Sets
10 Reps
@8
5
Single Leg Press
1 Set
12 Reps
@10
Day 4
1
Single Arm Iso Row
3 Sets
10 Reps
@7
2
Lat Pulldown
1 Set
1 Set
10 Reps
8 Reps
@10
@10
3
Lat Pulldown (Neutral Grip)
2 Sets
8 Reps
@8.5
4
Lat Pulldown (Close Grip)
2 Sets
8 Reps
@9.5
5
Seated Row (Cable)
3 Sets
12 Reps
@9
6
Chest Supported Row (Machine)
2 Sets
12 Reps
@8
7
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
Day 5
1
Bench Press (Barbell)
3 Sets
12 Reps
@10
2
Incline Bench Press (Barbell)
2 Sets
10 Reps
@9
3
Chest Fly (Machine)
3 Sets
15 Reps
@9.5
4
Chest Press (Machine)
2 Sets
15 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
8 Reps
@8
@8
6
Lateral Raise (Dumbbell)
3 Sets
18 Reps
@8.5
Day 6
1
Leg Curl
4 Sets
12 Reps
@10
2
Leg Extension
4 Sets
10 Reps
@10
3
Hack Squat
2 Sets
8 Reps
@7
4
Leg Press (45 Degrees)
2 Sets
10 Reps
@8
5
Single Leg Press
1 Set
12 Reps
@10
Day 1
1
Single Arm Iso Row
3 Sets
10 Reps
@7
2
Lat Pulldown
1 Set
1 Set
10 Reps
8 Reps
@10
@10
3
Lat Pulldown (Neutral Grip)
2 Sets
8 Reps
@8.5
4
Lat Pulldown (Close Grip)
2 Sets
8 Reps
@9.5
5
Seated Row (Cable)
3 Sets
12 Reps
@9
6
Chest Supported Row (Machine)
2 Sets
12 Reps
@8
7
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
Day 2
1
Bench Press (Barbell)
3 Sets
12 Reps
@10
2
Incline Bench Press (Barbell)
2 Sets
10 Reps
@9
3
Chest Fly (Machine)
3 Sets
15 Reps
@9.5
4
Chest Press (Machine)
2 Sets
15 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
8 Reps
@8
@8
6
Lateral Raise (Dumbbell)
3 Sets
18 Reps
@8.5
Day 3
1
Leg Curl
4 Sets
12 Reps
@10
2
Leg Extension
4 Sets
10 Reps
@10
3
Hack Squat
2 Sets
8 Reps
@7
4
Leg Press (45 Degrees)
2 Sets
10 Reps
@8
5
Single Leg Press
1 Set
12 Reps
@10
Day 4
1
Single Arm Iso Row
3 Sets
10 Reps
@7
2
Lat Pulldown
1 Set
1 Set
10 Reps
8 Reps
@10
@10
3
Lat Pulldown (Neutral Grip)
2 Sets
8 Reps
@8.5
4
Lat Pulldown (Close Grip)
2 Sets
8 Reps
@9.5
5
Seated Row (Cable)
3 Sets
12 Reps
@9
6
Chest Supported Row (Machine)
2 Sets
12 Reps
@8
7
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
Day 5
1
Bench Press (Barbell)
3 Sets
12 Reps
@10
2
Incline Bench Press (Barbell)
2 Sets
10 Reps
@9
3
Chest Fly (Machine)
3 Sets
15 Reps
@9.5
4
Chest Press (Machine)
2 Sets
15 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
10 Reps
8 Reps
@8
@8
6
Lateral Raise (Dumbbell)
3 Sets
18 Reps
@8.5
Day 6
1
Leg Curl
4 Sets
12 Reps
@10
2
Leg Extension
4 Sets
10 Reps
@10
3
Hack Squat
2 Sets
8 Reps
@7
4
Leg Press (45 Degrees)
2 Sets
10 Reps
@8
5
Single Leg Press
1 Set
12 Reps
@10