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KODIAK Bear
by Joseph A.
9 athletes joined
Program Description
a BB program for big lats, traps, shoulders and arms. any exercise can be switched if it is inline with specificity. supersets/gainsets aren't mandatory, but they do save time, you can also superset exercises that aren't logged as supersets/gaintsets. add another set to an exercise of you plateau.
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Jan 23, 2024 09:27
Last Edited
Jun 05, 2024 11:14
down_app
Week 1
1 / 12 Weeks
Day 2
1A
Squat (Smith Machine)
3 Sets
6-8 Reps
@10
1B
Neck Extension
3 Sets
15-20 Reps
@9
2A
Upright Row (Barbell)
3 Sets
8-12 Reps
@10
2B
Standing Calf Raise
3 Sets
10-20 Reps
@10
3A
Leg Extension
3 Sets
8-12 Reps
@10
3B
Leg Curl
3 Sets
8-12 Reps
@10
4
Decline Crunch (Weighted)
3 Sets
8-14 Reps
@10
5
Hammer Curl
3 Sets
8-12 Reps
@10
Day 4
1A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8.5
1B
Power Shrug
3 Sets
8-15 Reps
@8.5
2A
Hack Squat
3 Sets
8-12 Reps
@10
2B
Standing Calf Raise
3 Sets
10-20 Reps
@10
3
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
4
Hanging Leg Raise
3 Sets
10-15 Reps
@10
Day 5
1A
Seated Shoulder Press (Dumbbell)
2 Sets
8-14 Reps
@10
1B
Ring Row (Weighted)
2 Sets
8-12 Reps
@10
2A
V-Handle Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
2B
Reverse Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@10
3A
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
3B
Face Pull
3 Sets
10-15 Reps
@10
3C
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
Day 3
1A
Seated Overhead Press (Barbell)
3 Sets
6-10 Reps
@10
1B
Wide Grip Pull-Up
3 Sets
AMRAP
2A
Pullover (Dumbbell)
3 Sets
8-12 Reps
@10
2B
Side Bend (Dumbbell)
3 Sets
10-15 Reps
@10
2C
Incline Curl (Dumbbell)
3 Sets
8-14 Reps
@10
3A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-14 Reps
@10
3B
Reverse Wrist Curl (Dumbbell)
3 Sets
10-15 Reps
@10
3C
Wrist Curls
3 Sets
10-15 Reps
@10
4A
Fly Press (Dumbbell)
3 Sets
8-14 Reps
@10
4B
Rear Delt Fly (Dumbbell)
3 Sets
10-20 Reps
@10
Day 1
1A
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@10
1B
Neck Curl
3 Sets
15-20 Reps
@9
2
Underhand Lat Pulldown
3 Sets
8-12 Reps
@10
3A
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
@10
3B
Dumbbell Row
3 Sets
10-15 Reps
@10
4A
Spider Curl
3 Sets
6-10 Reps
@10
4B
French Press
3 Sets
6-12 Reps
@10
Day 2
1A
Squat (Smith Machine)
3 Sets
6-8 Reps
@10
1B
Neck Extension
3 Sets
15-20 Reps
@9
2A
Upright Row (Barbell)
3 Sets
8-12 Reps
@10
2B
Standing Calf Raise
3 Sets
10-20 Reps
@10
3A
Leg Extension
3 Sets
8-12 Reps
@10
3B
Leg Curl
3 Sets
8-12 Reps
@10
4
Decline Crunch (Weighted)
3 Sets
8-14 Reps
@10
5
Hammer Curl
3 Sets
8-12 Reps
@10
Day 3
1A
Seated Overhead Press (Barbell)
3 Sets
6-10 Reps
@10
1B
Wide Grip Pull-Up
3 Sets
AMRAP
2A
Pullover (Dumbbell)
3 Sets
8-12 Reps
@10
2B
Side Bend (Dumbbell)
3 Sets
10-15 Reps
@10
2C
Incline Curl (Dumbbell)
3 Sets
8-14 Reps
@10
3A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-14 Reps
@10
3B
Reverse Wrist Curl (Dumbbell)
3 Sets
10-15 Reps
@10
3C
Wrist Curls
3 Sets
10-15 Reps
@10
4A
Fly Press (Dumbbell)
3 Sets
8-14 Reps
@10
4B
Rear Delt Fly (Dumbbell)
3 Sets
10-20 Reps
@10
Day 4
1A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8.5
1B
Power Shrug
3 Sets
8-15 Reps
@8.5
2A
Hack Squat
3 Sets
8-12 Reps
@10
2B
Standing Calf Raise
3 Sets
10-20 Reps
@10
3
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
4
Hanging Leg Raise
3 Sets
10-15 Reps
@10
Day 5
1A
Seated Shoulder Press (Dumbbell)
2 Sets
8-14 Reps
@10
1B
Ring Row (Weighted)
2 Sets
8-12 Reps
@10
2A
V-Handle Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
2B
Reverse Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@10
3A
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
3B
Face Pull
3 Sets
10-15 Reps
@10
3C
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
Day 1
1A
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@10
1B
Neck Curl
3 Sets
15-20 Reps
@9
2
Underhand Lat Pulldown
3 Sets
8-12 Reps
@10
3A
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
@10
3B
Dumbbell Row
3 Sets
10-15 Reps
@10
4A
Spider Curl
3 Sets
6-10 Reps
@10
4B
French Press
3 Sets
6-12 Reps
@10
Day 2
1A
Squat (Smith Machine)
3 Sets
6-8 Reps
@10
1B
Neck Extension
3 Sets
15-20 Reps
@9
2A
Upright Row (Barbell)
3 Sets
8-12 Reps
@10
2B
Standing Calf Raise
3 Sets
10-20 Reps
@10
3A
Leg Extension
3 Sets
8-12 Reps
@10
3B
Leg Curl
3 Sets
8-12 Reps
@10
4
Decline Crunch (Weighted)
3 Sets
8-14 Reps
@10
5
Hammer Curl
3 Sets
8-12 Reps
@10
Day 3
1A
Seated Overhead Press (Barbell)
3 Sets
6-10 Reps
@10
1B
Wide Grip Pull-Up
3 Sets
AMRAP
2A
Pullover (Dumbbell)
3 Sets
8-12 Reps
@10
2B
Side Bend (Dumbbell)
3 Sets
10-15 Reps
@10
2C
Incline Curl (Dumbbell)
3 Sets
8-14 Reps
@10
3A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-14 Reps
@10
3B
Reverse Wrist Curl (Dumbbell)
3 Sets
10-15 Reps
@10
3C
Wrist Curls
3 Sets
10-15 Reps
@10
4A
Fly Press (Dumbbell)
3 Sets
8-14 Reps
@10
4B
Rear Delt Fly (Dumbbell)
3 Sets
10-20 Reps
@10
Day 4
1A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8.5
1B
Power Shrug
3 Sets
8-15 Reps
@8.5
2A
Hack Squat
3 Sets
8-12 Reps
@10
2B
Standing Calf Raise
3 Sets
10-20 Reps
@10
3
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
4
Hanging Leg Raise
3 Sets
10-15 Reps
@10
Day 5
1A
Seated Shoulder Press (Dumbbell)
2 Sets
8-14 Reps
@10
1B
Ring Row (Weighted)
2 Sets
8-12 Reps
@10
2A
V-Handle Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
2B
Reverse Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@10
3A
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
3B
Face Pull
3 Sets
10-15 Reps
@10
3C
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
Day 1
1A
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@10
1B
Neck Curl
3 Sets
15-20 Reps
@9
2
Underhand Lat Pulldown
3 Sets
8-12 Reps
@10
3A
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
@10
3B
Dumbbell Row
3 Sets
10-15 Reps
@10
4A
Spider Curl
3 Sets
6-10 Reps
@10
4B
French Press
3 Sets
6-12 Reps
@10
Day 2
1A
Squat (Smith Machine)
3 Sets
6-8 Reps
@10
1B
Neck Extension
3 Sets
15-20 Reps
@9
2A
Upright Row (Barbell)
3 Sets
8-12 Reps
@10
2B
Standing Calf Raise
3 Sets
10-20 Reps
@10
3A
Leg Extension
3 Sets
8-12 Reps
@10
3B
Leg Curl
3 Sets
8-12 Reps
@10
4
Decline Crunch (Weighted)
3 Sets
8-14 Reps
@10
5
Hammer Curl
3 Sets
8-12 Reps
@10
Day 3
1A
Seated Overhead Press (Barbell)
3 Sets
6-10 Reps
@10
1B
Wide Grip Pull-Up
3 Sets
AMRAP
2A
Pullover (Dumbbell)
3 Sets
8-12 Reps
@10
2B
Side Bend (Dumbbell)
3 Sets
10-15 Reps
@10
2C
Incline Curl (Dumbbell)
3 Sets
8-14 Reps
@10
3A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-14 Reps
@10
3B
Reverse Wrist Curl (Dumbbell)
3 Sets
10-15 Reps
@10
3C
Wrist Curls
3 Sets
10-15 Reps
@10
4A
Fly Press (Dumbbell)
3 Sets
8-14 Reps
@10
4B
Rear Delt Fly (Dumbbell)
3 Sets
10-20 Reps
@10
Day 4
1A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8.5
1B
Power Shrug
3 Sets
8-15 Reps
@8.5
2A
Hack Squat
3 Sets
8-12 Reps
@10
2B
Standing Calf Raise
3 Sets
10-20 Reps
@10
3
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
4
Hanging Leg Raise
3 Sets
10-15 Reps
@10
Day 5
1A
Seated Shoulder Press (Dumbbell)
2 Sets
8-14 Reps
@10
1B
Ring Row (Weighted)
2 Sets
8-12 Reps
@10
2A
V-Handle Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
2B
Reverse Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@10
3A
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
3B
Face Pull
3 Sets
10-15 Reps
@10
3C
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
Day 1
1A
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@10
1B
Neck Curl
3 Sets
15-20 Reps
@9
2
Underhand Lat Pulldown
3 Sets
8-12 Reps
@10
3A
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
@10
3B
Dumbbell Row
3 Sets
10-15 Reps
@10
4A
Spider Curl
3 Sets
6-10 Reps
@10
4B
French Press
3 Sets
6-12 Reps
@10
Day 2
1A
Squat (Smith Machine)
3 Sets
6-8 Reps
@10
1B
Neck Extension
3 Sets
15-20 Reps
@9
2A
Upright Row (Barbell)
3 Sets
8-12 Reps
@10
2B
Standing Calf Raise
3 Sets
10-20 Reps
@10
3A
Leg Extension
3 Sets
8-12 Reps
@10
3B
Leg Curl
3 Sets
8-12 Reps
@10
4
Decline Crunch (Weighted)
3 Sets
8-14 Reps
@10
5
Hammer Curl
3 Sets
8-12 Reps
@10
Day 3
1A
Seated Overhead Press (Barbell)
3 Sets
6-10 Reps
@10
1B
Wide Grip Pull-Up
3 Sets
AMRAP
2A
Pullover (Dumbbell)
3 Sets
8-12 Reps
@10
2B
Side Bend (Dumbbell)
3 Sets
10-15 Reps
@10
2C
Incline Curl (Dumbbell)
3 Sets
8-14 Reps
@10
3A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-14 Reps
@10
3B
Reverse Wrist Curl (Dumbbell)
3 Sets
10-15 Reps
@10
3C
Wrist Curls
3 Sets
10-15 Reps
@10
4A
Fly Press (Dumbbell)
3 Sets
8-14 Reps
@10
4B
Rear Delt Fly (Dumbbell)
3 Sets
10-20 Reps
@10
Day 4
1A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8.5
1B
Power Shrug
3 Sets
8-15 Reps
@8.5
2A
Hack Squat
3 Sets
8-12 Reps
@10
2B
Standing Calf Raise
3 Sets
10-20 Reps
@10
3
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
4
Hanging Leg Raise
3 Sets
10-15 Reps
@10
Day 5
1A
Seated Shoulder Press (Dumbbell)
2 Sets
8-14 Reps
@10
1B
Ring Row (Weighted)
2 Sets
8-12 Reps
@10
2A
V-Handle Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
2B
Reverse Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@10
3A
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
3B
Face Pull
3 Sets
10-15 Reps
@10
3C
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
Day 1
1A
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@10
1B
Neck Curl
3 Sets
15-20 Reps
@9
2
Underhand Lat Pulldown
3 Sets
8-12 Reps
@10
3A
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
@10
3B
Dumbbell Row
3 Sets
10-15 Reps
@10
4A
Spider Curl
3 Sets
6-10 Reps
@10
4B
French Press
3 Sets
6-12 Reps
@10
Day 2
1A
Squat (Smith Machine)
3 Sets
6-8 Reps
@10
1B
Neck Extension
3 Sets
15-20 Reps
@9
2A
Upright Row (Barbell)
3 Sets
8-12 Reps
@10
2B
Standing Calf Raise
3 Sets
10-20 Reps
@10
3A
Leg Extension
3 Sets
8-12 Reps
@10
3B
Leg Curl
3 Sets
8-12 Reps
@10
4
Decline Crunch (Weighted)
3 Sets
8-14 Reps
@10
5
Hammer Curl
3 Sets
8-12 Reps
@10
Day 3
1A
Seated Overhead Press (Barbell)
3 Sets
6-10 Reps
@10
1B
Wide Grip Pull-Up
3 Sets
AMRAP
2A
Pullover (Dumbbell)
3 Sets
8-12 Reps
@10
2B
Side Bend (Dumbbell)
3 Sets
10-15 Reps
@10
2C
Incline Curl (Dumbbell)
3 Sets
8-14 Reps
@10
3A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-14 Reps
@10
3B
Reverse Wrist Curl (Dumbbell)
3 Sets
10-15 Reps
@10
3C
Wrist Curls
3 Sets
10-15 Reps
@10
4A
Fly Press (Dumbbell)
3 Sets
8-14 Reps
@10
4B
Rear Delt Fly (Dumbbell)
3 Sets
10-20 Reps
@10
Day 4
1A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8.5
1B
Power Shrug
3 Sets
8-15 Reps
@8.5
2A
Hack Squat
3 Sets
8-12 Reps
@10
2B
Standing Calf Raise
3 Sets
10-20 Reps
@10
3
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
4
Hanging Leg Raise
3 Sets
10-15 Reps
@10
Day 5
1A
Seated Shoulder Press (Dumbbell)
2 Sets
8-14 Reps
@10
1B
Ring Row (Weighted)
2 Sets
8-12 Reps
@10
2A
V-Handle Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
2B
Reverse Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@10
3A
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
3B
Face Pull
3 Sets
10-15 Reps
@10
3C
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
Day 1
1A
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@10
1B
Neck Curl
3 Sets
15-20 Reps
@9
2
Underhand Lat Pulldown
3 Sets
8-12 Reps
@10
3A
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
@10
3B
Dumbbell Row
3 Sets
10-15 Reps
@10
4A
Spider Curl
3 Sets
6-10 Reps
@10
4B
French Press
3 Sets
6-12 Reps
@10
Day 2
1A
Squat (Smith Machine)
3 Sets
6-8 Reps
@10
1B
Neck Extension
3 Sets
15-20 Reps
@9
2A
Upright Row (Barbell)
3 Sets
8-12 Reps
@10
2B
Standing Calf Raise
3 Sets
10-20 Reps
@10
3A
Leg Extension
3 Sets
8-12 Reps
@10
3B
Leg Curl
3 Sets
8-12 Reps
@10
4
Decline Crunch (Weighted)
3 Sets
8-14 Reps
@10
5
Hammer Curl
3 Sets
8-12 Reps
@10
Day 3
1A
Seated Overhead Press (Barbell)
3 Sets
6-10 Reps
@10
1B
Wide Grip Pull-Up
3 Sets
AMRAP
2A
Pullover (Dumbbell)
3 Sets
8-12 Reps
@10
2B
Side Bend (Dumbbell)
3 Sets
10-15 Reps
@10
2C
Incline Curl (Dumbbell)
3 Sets
8-14 Reps
@10
3A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-14 Reps
@10
3B
Reverse Wrist Curl (Dumbbell)
3 Sets
10-15 Reps
@10
3C
Wrist Curls
3 Sets
10-15 Reps
@10
4A
Fly Press (Dumbbell)
3 Sets
8-14 Reps
@10
4B
Rear Delt Fly (Dumbbell)
3 Sets
10-20 Reps
@10
Day 4
1A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8.5
1B
Power Shrug
3 Sets
8-15 Reps
@8.5
2A
Hack Squat
3 Sets
8-12 Reps
@10
2B
Standing Calf Raise
3 Sets
10-20 Reps
@10
3
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
4
Hanging Leg Raise
3 Sets
10-15 Reps
@10
Day 5
1A
Seated Shoulder Press (Dumbbell)
2 Sets
8-14 Reps
@10
1B
Ring Row (Weighted)
2 Sets
8-12 Reps
@10
2A
V-Handle Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
2B
Reverse Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@10
3A
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
3B
Face Pull
3 Sets
10-15 Reps
@10
3C
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
Day 1
1A
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@10
1B
Neck Curl
3 Sets
15-20 Reps
@9
2
Underhand Lat Pulldown
3 Sets
8-12 Reps
@10
3A
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
@10
3B
Dumbbell Row
3 Sets
10-15 Reps
@10
4A
Spider Curl
3 Sets
6-10 Reps
@10
4B
French Press
3 Sets
6-12 Reps
@10
Day 2
1A
Squat (Smith Machine)
3 Sets
6-8 Reps
@10
1B
Neck Extension
3 Sets
15-20 Reps
@9
2A
Upright Row (Barbell)
3 Sets
8-12 Reps
@10
2B
Standing Calf Raise
3 Sets
10-20 Reps
@10
3A
Leg Extension
3 Sets
8-12 Reps
@10
3B
Leg Curl
3 Sets
8-12 Reps
@10
4
Decline Crunch (Weighted)
3 Sets
8-14 Reps
@10
5
Hammer Curl
3 Sets
8-12 Reps
@10
Day 3
1A
Seated Overhead Press (Barbell)
3 Sets
6-10 Reps
@10
1B
Wide Grip Pull-Up
3 Sets
AMRAP
2A
Pullover (Dumbbell)
3 Sets
8-12 Reps
@10
2B
Side Bend (Dumbbell)
3 Sets
10-15 Reps
@10
2C
Incline Curl (Dumbbell)
3 Sets
8-14 Reps
@10
3A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-14 Reps
@10
3B
Reverse Wrist Curl (Dumbbell)
3 Sets
10-15 Reps
@10
3C
Wrist Curls
3 Sets
10-15 Reps
@10
4A
Fly Press (Dumbbell)
3 Sets
8-14 Reps
@10
4B
Rear Delt Fly (Dumbbell)
3 Sets
10-20 Reps
@10
Day 4
1A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8.5
1B
Power Shrug
3 Sets
8-15 Reps
@8.5
2A
Hack Squat
3 Sets
8-12 Reps
@10
2B
Standing Calf Raise
3 Sets
10-20 Reps
@10
3
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
4
Hanging Leg Raise
3 Sets
10-15 Reps
@10
Day 5
1A
Seated Shoulder Press (Dumbbell)
2 Sets
8-14 Reps
@10
1B
Ring Row (Weighted)
2 Sets
8-12 Reps
@10
2A
V-Handle Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
2B
Reverse Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@10
3A
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
3B
Face Pull
3 Sets
10-15 Reps
@10
3C
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
Day 1
1A
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@10
1B
Neck Curl
3 Sets
15-20 Reps
@9
2
Underhand Lat Pulldown
3 Sets
8-12 Reps
@10
3A
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
@10
3B
Dumbbell Row
3 Sets
10-15 Reps
@10
4A
Spider Curl
3 Sets
6-10 Reps
@10
4B
French Press
3 Sets
6-12 Reps
@10
Day 2
1A
Squat (Smith Machine)
3 Sets
6-8 Reps
@10
1B
Neck Extension
3 Sets
15-20 Reps
@9
2A
Upright Row (Barbell)
3 Sets
8-12 Reps
@10
2B
Standing Calf Raise
3 Sets
10-20 Reps
@10
3A
Leg Extension
3 Sets
8-12 Reps
@10
3B
Leg Curl
3 Sets
8-12 Reps
@10
4
Decline Crunch (Weighted)
3 Sets
8-14 Reps
@10
5
Hammer Curl
3 Sets
8-12 Reps
@10
Day 3
1A
Seated Overhead Press (Barbell)
3 Sets
6-10 Reps
@10
1B
Wide Grip Pull-Up
3 Sets
AMRAP
2A
Pullover (Dumbbell)
3 Sets
8-12 Reps
@10
2B
Side Bend (Dumbbell)
3 Sets
10-15 Reps
@10
2C
Incline Curl (Dumbbell)
3 Sets
8-14 Reps
@10
3A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-14 Reps
@10
3B
Reverse Wrist Curl (Dumbbell)
3 Sets
10-15 Reps
@10
3C
Wrist Curls
3 Sets
10-15 Reps
@10
4A
Fly Press (Dumbbell)
3 Sets
8-14 Reps
@10
4B
Rear Delt Fly (Dumbbell)
3 Sets
10-20 Reps
@10
Day 4
1A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8.5
1B
Power Shrug
3 Sets
8-15 Reps
@8.5
2A
Hack Squat
3 Sets
8-12 Reps
@10
2B
Standing Calf Raise
3 Sets
10-20 Reps
@10
3
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
4
Hanging Leg Raise
3 Sets
10-15 Reps
@10
Day 5
1A
Seated Shoulder Press (Dumbbell)
2 Sets
8-14 Reps
@10
1B
Ring Row (Weighted)
2 Sets
8-12 Reps
@10
2A
V-Handle Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
2B
Reverse Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@10
3A
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
3B
Face Pull
3 Sets
10-15 Reps
@10
3C
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
Day 1
1A
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@10
1B
Neck Curl
3 Sets
15-20 Reps
@9
2
Underhand Lat Pulldown
3 Sets
8-12 Reps
@10
3A
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
@10
3B
Dumbbell Row
3 Sets
10-15 Reps
@10
4A
Spider Curl
3 Sets
6-10 Reps
@10
4B
French Press
3 Sets
6-12 Reps
@10
Day 2
1A
Squat (Smith Machine)
3 Sets
6-8 Reps
@10
1B
Neck Extension
3 Sets
15-20 Reps
@9
2A
Upright Row (Barbell)
3 Sets
8-12 Reps
@10
2B
Standing Calf Raise
3 Sets
10-20 Reps
@10
3A
Leg Extension
3 Sets
8-12 Reps
@10
3B
Leg Curl
3 Sets
8-12 Reps
@10
4
Decline Crunch (Weighted)
3 Sets
8-14 Reps
@10
5
Hammer Curl
3 Sets
8-12 Reps
@10
Day 3
1A
Seated Overhead Press (Barbell)
3 Sets
6-10 Reps
@10
1B
Wide Grip Pull-Up
3 Sets
AMRAP
2A
Pullover (Dumbbell)
3 Sets
8-12 Reps
@10
2B
Side Bend (Dumbbell)
3 Sets
10-15 Reps
@10
2C
Incline Curl (Dumbbell)
3 Sets
8-14 Reps
@10
3A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-14 Reps
@10
3B
Reverse Wrist Curl (Dumbbell)
3 Sets
10-15 Reps
@10
3C
Wrist Curls
3 Sets
10-15 Reps
@10
4A
Fly Press (Dumbbell)
3 Sets
8-14 Reps
@10
4B
Rear Delt Fly (Dumbbell)
3 Sets
10-20 Reps
@10
Day 4
1A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8.5
1B
Power Shrug
3 Sets
8-15 Reps
@8.5
2A
Hack Squat
3 Sets
8-12 Reps
@10
2B
Standing Calf Raise
3 Sets
10-20 Reps
@10
3
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
4
Hanging Leg Raise
3 Sets
10-15 Reps
@10
Day 5
1A
Seated Shoulder Press (Dumbbell)
2 Sets
8-14 Reps
@10
1B
Ring Row (Weighted)
2 Sets
8-12 Reps
@10
2A
V-Handle Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
2B
Reverse Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@10
3A
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
3B
Face Pull
3 Sets
10-15 Reps
@10
3C
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
Day 1
1A
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@10
1B
Neck Curl
3 Sets
15-20 Reps
@9
2
Underhand Lat Pulldown
3 Sets
8-12 Reps
@10
3A
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
@10
3B
Dumbbell Row
3 Sets
10-15 Reps
@10
4A
Spider Curl
3 Sets
6-10 Reps
@10
4B
French Press
3 Sets
6-12 Reps
@10
Day 2
1A
Squat (Smith Machine)
3 Sets
6-8 Reps
@10
1B
Neck Extension
3 Sets
15-20 Reps
@9
2A
Upright Row (Barbell)
3 Sets
8-12 Reps
@10
2B
Standing Calf Raise
3 Sets
10-20 Reps
@10
3A
Leg Extension
3 Sets
8-12 Reps
@10
3B
Leg Curl
3 Sets
8-12 Reps
@10
4
Decline Crunch (Weighted)
3 Sets
8-14 Reps
@10
5
Hammer Curl
3 Sets
8-12 Reps
@10
Day 3
1A
Seated Overhead Press (Barbell)
3 Sets
6-10 Reps
@10
1B
Wide Grip Pull-Up
3 Sets
AMRAP
2A
Pullover (Dumbbell)
3 Sets
8-12 Reps
@10
2B
Side Bend (Dumbbell)
3 Sets
10-15 Reps
@10
2C
Incline Curl (Dumbbell)
3 Sets
8-14 Reps
@10
3A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-14 Reps
@10
3B
Reverse Wrist Curl (Dumbbell)
3 Sets
10-15 Reps
@10
3C
Wrist Curls
3 Sets
10-15 Reps
@10
4A
Fly Press (Dumbbell)
3 Sets
8-14 Reps
@10
4B
Rear Delt Fly (Dumbbell)
3 Sets
10-20 Reps
@10
Day 4
1A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8.5
1B
Power Shrug
3 Sets
8-15 Reps
@8.5
2A
Hack Squat
3 Sets
8-12 Reps
@10
2B
Standing Calf Raise
3 Sets
10-20 Reps
@10
3
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
4
Hanging Leg Raise
3 Sets
10-15 Reps
@10
Day 5
1A
Seated Shoulder Press (Dumbbell)
2 Sets
8-14 Reps
@10
1B
Ring Row (Weighted)
2 Sets
8-12 Reps
@10
2A
V-Handle Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
2B
Reverse Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@10
3A
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
3B
Face Pull
3 Sets
10-15 Reps
@10
3C
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
Day 1
1A
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@10
1B
Neck Curl
3 Sets
15-20 Reps
@9
2
Underhand Lat Pulldown
3 Sets
8-12 Reps
@10
3A
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
@10
3B
Dumbbell Row
3 Sets
10-15 Reps
@10
4A
Spider Curl
3 Sets
6-10 Reps
@10
4B
French Press
3 Sets
6-12 Reps
@10
Day 2
1A
Squat (Smith Machine)
3 Sets
6-8 Reps
@10
1B
Neck Extension
3 Sets
15-20 Reps
@9
2A
Upright Row (Barbell)
3 Sets
8-12 Reps
@10
2B
Standing Calf Raise
3 Sets
10-20 Reps
@10
3A
Leg Extension
3 Sets
8-12 Reps
@10
3B
Leg Curl
3 Sets
8-12 Reps
@10
4
Decline Crunch (Weighted)
3 Sets
8-14 Reps
@10
5
Hammer Curl
3 Sets
8-12 Reps
@10
Day 3
1A
Seated Overhead Press (Barbell)
3 Sets
6-10 Reps
@10
1B
Wide Grip Pull-Up
3 Sets
AMRAP
2A
Pullover (Dumbbell)
3 Sets
8-12 Reps
@10
2B
Side Bend (Dumbbell)
3 Sets
10-15 Reps
@10
2C
Incline Curl (Dumbbell)
3 Sets
8-14 Reps
@10
3A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-14 Reps
@10
3B
Reverse Wrist Curl (Dumbbell)
3 Sets
10-15 Reps
@10
3C
Wrist Curls
3 Sets
10-15 Reps
@10
4A
Fly Press (Dumbbell)
3 Sets
8-14 Reps
@10
4B
Rear Delt Fly (Dumbbell)
3 Sets
10-20 Reps
@10
Day 4
1A
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8.5
1B
Power Shrug
3 Sets
8-15 Reps
@8.5
2A
Hack Squat
3 Sets
8-12 Reps
@10
2B
Standing Calf Raise
3 Sets
10-20 Reps
@10
3
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
4
Hanging Leg Raise
3 Sets
10-15 Reps
@10
Day 5
1A
Seated Shoulder Press (Dumbbell)
2 Sets
8-14 Reps
@10
1B
Ring Row (Weighted)
2 Sets
8-12 Reps
@10
2A
V-Handle Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@10
2B
Reverse Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@10
3A
Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
3B
Face Pull
3 Sets
10-15 Reps
@10
3C
Bicep Curl (Cable)
3 Sets
8-12 Reps
@10
Day 1
1A
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@10
1B
Neck Curl
3 Sets
15-20 Reps
@9
2
Underhand Lat Pulldown
3 Sets
8-12 Reps
@10
3A
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
@10
3B
Dumbbell Row
3 Sets
10-15 Reps
@10
4A
Spider Curl
3 Sets
6-10 Reps
@10
4B
French Press
3 Sets
6-12 Reps
@10