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Look big in clothes 4 day split
by Bob O.
18 athletes joined
Program Description
Look big in clothes. Emphesis on: Neck/Upper traps/Posterior chain/Shoulders/Triceps and Forearms. Monday: Arms/Quads/Hamstring Wednesday: Chest/Back/Shoulders/Neck/Calves Friday: Arms/Chest/Quads/Hamstring Sunday: Chest/Back/Shoulders/Neck/Calves Tuesday/Thursday/Saturday= restday Form of progressive overload: Add the least amount of weight to the exercise when you can do the indicated rep range for that exercise. Please pay attention to exercise instructions!!!
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
80 minutes
Created
Jan 31, 2024 08:04
Last Edited
Jun 05, 2024 11:26
down_app
Week 1
1 / 12 Weeks
Day 1
1A
Long rope incline pushdown
2 Sets
12 Reps
@10
1B
Seated db Hammer curl
2 Sets
12 Reps
@10
2A
Long rope standing overhead ext
2 Sets
10 Reps
@10
2B
Preacher Curl (Dumbbell)
2 Sets
11 Reps
@10
3A
Stiff Leg Deadlift
3 Sets
9 Reps
@9
3B
Reverse Bicep Curl (Dumbbell)
3 Sets
15 Reps
@10
4
Single Leg Press
2 Sets
10 Reps
@10
5
Leg Extension
1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
Day 2
1A
Rack Pull (Barbell)
2 Sets
6 Reps
@9
1B
Standing Calf Raise
3 Sets
50 Reps
@10
2A
Bench Press (Smith Machine)
3 Sets
8 Reps
@10
2B
Neck Curl
3 Sets
60 Reps
@9
3A
AD Press
2 Sets
9 Reps
@10
3B
Chin-Up (Weighted)
2 Sets
9 Reps
@10
4
Meadow Row
2 Sets
12 Reps
@10
Day 3
1A
Single Arm Tricep Extension (Cable)
2 Sets
15 Reps
@10
1B
Bicep Curl (Cable)
2 Sets
12 Reps
@10
2A
Long rope standing overhead ext
2 Sets
10 Reps
@10
2B
Preacher Curl (Barbell)
2 Sets
10 Reps
@9.5
3A
Incline Bench Press (Dumbbell)
3 Sets
11 Reps
@10
3B
Reverse Bicep Curl (EZ Bar)
2 Sets
15 Reps
@10
4
Walking Lunge (Dumbbell)
2 Sets
AMRAP
@9
5
Hip Adductor (Machine)
1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
6
Seated Hamstring Curl
2 Sets
1 Set
9 Reps
9 Reps
@9
@10
Day 4
1
Pull-Up (Weighted)
2 Sets
9 Reps
@10
2A
Incline Bench Press (Smith Machine)
3 Sets
11 Reps
@10
2B
Neck Curl
3 Sets
100 Reps
@9
3A
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@10
3B
Barbell Row
2 Sets
10 Reps
@9.5
4
Powell Raise
2 Sets
15 Reps
@9.5
5
Farmer's Walk (Weighted)
2 Sets
AMRAP
@10
6
Seated Calf Raise
3 Sets
15 Reps
@10
Day 1
1A
Long rope incline pushdown
2 Sets
12 Reps
@10
1B
Seated db Hammer curl
2 Sets
12 Reps
@10
2A
Long rope standing overhead ext
2 Sets
10 Reps
@10
2B
Preacher Curl (Dumbbell)
2 Sets
11 Reps
@10
3A
Stiff Leg Deadlift
3 Sets
9 Reps
@9
3B
Reverse Bicep Curl (Dumbbell)
3 Sets
15 Reps
@10
4
Single Leg Press
2 Sets
10 Reps
@10
5
Leg Extension
1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
Day 2
1A
Rack Pull (Barbell)
2 Sets
6 Reps
@9
1B
Standing Calf Raise
3 Sets
50 Reps
@10
2A
Bench Press (Smith Machine)
3 Sets
8 Reps
@10
2B
Neck Curl
3 Sets
60 Reps
@9
3A
AD Press
2 Sets
9 Reps
@10
3B
Chin-Up (Weighted)
2 Sets
9 Reps
@10
4
Meadow Row
2 Sets
12 Reps
@10
Day 3
1A
Single Arm Tricep Extension (Cable)
2 Sets
15 Reps
@10
1B
Bicep Curl (Cable)
2 Sets
12 Reps
@10
2A
Long rope standing overhead ext
2 Sets
10 Reps
@10
2B
Preacher Curl (Barbell)
2 Sets
10 Reps
@9.5
3A
Incline Bench Press (Dumbbell)
3 Sets
11 Reps
@10
3B
Reverse Bicep Curl (EZ Bar)
2 Sets
15 Reps
@10
4
Walking Lunge (Dumbbell)
2 Sets
AMRAP
@9
5
Hip Adductor (Machine)
1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
6
Seated Hamstring Curl
2 Sets
1 Set
9 Reps
9 Reps
@9
@10
Day 4
1
Pull-Up (Weighted)
2 Sets
9 Reps
@10
2A
Incline Bench Press (Smith Machine)
3 Sets
11 Reps
@10
2B
Neck Curl
3 Sets
100 Reps
@9
3A
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@10
3B
Barbell Row
2 Sets
10 Reps
@9.5
4
Powell Raise
2 Sets
15 Reps
@9.5
5
Farmer's Walk (Weighted)
2 Sets
AMRAP
@10
6
Seated Calf Raise
3 Sets
15 Reps
@10
Day 1
1A
Long rope incline pushdown
2 Sets
12 Reps
@10
1B
Seated db Hammer curl
2 Sets
12 Reps
@10
2A
Long rope standing overhead ext
2 Sets
10 Reps
@10
2B
Preacher Curl (Dumbbell)
2 Sets
11 Reps
@10
3A
Stiff Leg Deadlift
3 Sets
9 Reps
@9
3B
Reverse Bicep Curl (Dumbbell)
3 Sets
15 Reps
@10
4
Single Leg Press
2 Sets
10 Reps
@10
5
Leg Extension
1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
Day 2
1A
Rack Pull (Barbell)
2 Sets
6 Reps
@9
1B
Standing Calf Raise
3 Sets
50 Reps
@10
2A
Bench Press (Smith Machine)
3 Sets
8 Reps
@10
2B
Neck Curl
3 Sets
60 Reps
@9
3A
AD Press
2 Sets
9 Reps
@10
3B
Chin-Up (Weighted)
2 Sets
9 Reps
@10
4
Meadow Row
2 Sets
12 Reps
@10
Day 3
1A
Single Arm Tricep Extension (Cable)
2 Sets
15 Reps
@10
1B
Bicep Curl (Cable)
2 Sets
12 Reps
@10
2A
Long rope standing overhead ext
2 Sets
10 Reps
@10
2B
Preacher Curl (Barbell)
2 Sets
10 Reps
@9.5
3A
Incline Bench Press (Dumbbell)
3 Sets
11 Reps
@10
3B
Reverse Bicep Curl (EZ Bar)
2 Sets
15 Reps
@10
4
Walking Lunge (Dumbbell)
2 Sets
AMRAP
@9
5
Hip Adductor (Machine)
1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
6
Seated Hamstring Curl
2 Sets
1 Set
9 Reps
9 Reps
@9
@10
Day 4
1
Pull-Up (Weighted)
2 Sets
9 Reps
@10
2A
Incline Bench Press (Smith Machine)
3 Sets
11 Reps
@10
2B
Neck Curl
3 Sets
100 Reps
@9
3A
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@10
3B
Barbell Row
2 Sets
10 Reps
@9.5
4
Powell Raise
2 Sets
15 Reps
@9.5
5
Farmer's Walk (Weighted)
2 Sets
AMRAP
@10
6
Seated Calf Raise
3 Sets
15 Reps
@10
Day 1
1A
Long rope incline pushdown
2 Sets
12 Reps
@10
1B
Seated db Hammer curl
2 Sets
12 Reps
@10
2A
Long rope standing overhead ext
2 Sets
10 Reps
@10
2B
Preacher Curl (Dumbbell)
2 Sets
11 Reps
@10
3A
Stiff Leg Deadlift
3 Sets
9 Reps
@9
3B
Reverse Bicep Curl (Dumbbell)
3 Sets
15 Reps
@10
4
Single Leg Press
2 Sets
10 Reps
@10
5
Leg Extension
1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
Day 2
1A
Rack Pull (Barbell)
2 Sets
6 Reps
@9
1B
Standing Calf Raise
3 Sets
50 Reps
@10
2A
Bench Press (Smith Machine)
3 Sets
8 Reps
@10
2B
Neck Curl
3 Sets
60 Reps
@9
3A
AD Press
2 Sets
9 Reps
@10
3B
Chin-Up (Weighted)
2 Sets
9 Reps
@10
4
Meadow Row
2 Sets
12 Reps
@10
Day 3
1A
Single Arm Tricep Extension (Cable)
2 Sets
15 Reps
@10
1B
Bicep Curl (Cable)
2 Sets
12 Reps
@10
2A
Long rope standing overhead ext
2 Sets
10 Reps
@10
2B
Preacher Curl (Barbell)
2 Sets
10 Reps
@9.5
3A
Incline Bench Press (Dumbbell)
3 Sets
11 Reps
@10
3B
Reverse Bicep Curl (EZ Bar)
2 Sets
15 Reps
@10
4
Walking Lunge (Dumbbell)
2 Sets
AMRAP
@9
5
Hip Adductor (Machine)
1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
6
Seated Hamstring Curl
2 Sets
1 Set
9 Reps
9 Reps
@9
@10
Day 4
1
Pull-Up (Weighted)
2 Sets
9 Reps
@10
2A
Incline Bench Press (Smith Machine)
3 Sets
11 Reps
@10
2B
Neck Curl
3 Sets
100 Reps
@9
3A
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@10
3B
Barbell Row
2 Sets
10 Reps
@9.5
4
Powell Raise
2 Sets
15 Reps
@9.5
5
Farmer's Walk (Weighted)
2 Sets
AMRAP
@10
6
Seated Calf Raise
3 Sets
15 Reps
@10
Day 1
1A
Long rope incline pushdown
2 Sets
12 Reps
@10
1B
Seated db Hammer curl
2 Sets
12 Reps
@10
2A
Long rope standing overhead ext
2 Sets
10 Reps
@10
2B
Preacher Curl (Dumbbell)
2 Sets
11 Reps
@10
3A
Stiff Leg Deadlift
3 Sets
9 Reps
@9
3B
Reverse Bicep Curl (Dumbbell)
3 Sets
15 Reps
@10
4
Single Leg Press
2 Sets
10 Reps
@10
5
Leg Extension
1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
Day 2
1A
Rack Pull (Barbell)
2 Sets
6 Reps
@9
1B
Standing Calf Raise
3 Sets
50 Reps
@10
2A
Bench Press (Smith Machine)
3 Sets
8 Reps
@10
2B
Neck Curl
3 Sets
60 Reps
@9
3A
AD Press
2 Sets
9 Reps
@10
3B
Chin-Up (Weighted)
2 Sets
9 Reps
@10
4
Meadow Row
2 Sets
12 Reps
@10
Day 3
1A
Single Arm Tricep Extension (Cable)
2 Sets
15 Reps
@10
1B
Bicep Curl (Cable)
2 Sets
12 Reps
@10
2A
Long rope standing overhead ext
2 Sets
10 Reps
@10
2B
Preacher Curl (Barbell)
2 Sets
10 Reps
@9.5
3A
Incline Bench Press (Dumbbell)
3 Sets
11 Reps
@10
3B
Reverse Bicep Curl (EZ Bar)
2 Sets
15 Reps
@10
4
Walking Lunge (Dumbbell)
2 Sets
AMRAP
@9
5
Hip Adductor (Machine)
1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
6
Seated Hamstring Curl
2 Sets
1 Set
9 Reps
9 Reps
@9
@10
Day 4
1
Pull-Up (Weighted)
2 Sets
9 Reps
@10
2A
Incline Bench Press (Smith Machine)
3 Sets
11 Reps
@10
2B
Neck Curl
3 Sets
100 Reps
@9
3A
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@10
3B
Barbell Row
2 Sets
10 Reps
@9.5
4
Powell Raise
2 Sets
15 Reps
@9.5
5
Farmer's Walk (Weighted)
2 Sets
AMRAP
@10
6
Seated Calf Raise
3 Sets
15 Reps
@10
Day 1
1A
Long rope incline pushdown
2 Sets
12 Reps
@10
1B
Seated db Hammer curl
2 Sets
12 Reps
@10
2A
Long rope standing overhead ext
2 Sets
10 Reps
@10
2B
Preacher Curl (Dumbbell)
2 Sets
11 Reps
@10
3A
Stiff Leg Deadlift
3 Sets
9 Reps
@9
3B
Reverse Bicep Curl (Dumbbell)
3 Sets
15 Reps
@10
4
Single Leg Press
2 Sets
10 Reps
@10
5
Leg Extension
1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
Day 2
1A
Rack Pull (Barbell)
2 Sets
6 Reps
@9
1B
Standing Calf Raise
3 Sets
50 Reps
@10
2A
Bench Press (Smith Machine)
3 Sets
8 Reps
@10
2B
Neck Curl
3 Sets
60 Reps
@9
3A
AD Press
2 Sets
9 Reps
@10
3B
Chin-Up (Weighted)
2 Sets
9 Reps
@10
4
Meadow Row
2 Sets
12 Reps
@10
Day 3
1A
Single Arm Tricep Extension (Cable)
2 Sets
15 Reps
@10
1B
Bicep Curl (Cable)
2 Sets
12 Reps
@10
2A
Long rope standing overhead ext
2 Sets
10 Reps
@10
2B
Preacher Curl (Barbell)
2 Sets
10 Reps
@9.5
3A
Incline Bench Press (Dumbbell)
3 Sets
11 Reps
@10
3B
Reverse Bicep Curl (EZ Bar)
2 Sets
15 Reps
@10
4
Walking Lunge (Dumbbell)
2 Sets
AMRAP
@9
5
Hip Adductor (Machine)
1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
6
Seated Hamstring Curl
2 Sets
1 Set
9 Reps
9 Reps
@9
@10
Day 4
1
Pull-Up (Weighted)
2 Sets
9 Reps
@10
2A
Incline Bench Press (Smith Machine)
3 Sets
11 Reps
@10
2B
Neck Curl
3 Sets
100 Reps
@9
3A
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@10
3B
Barbell Row
2 Sets
10 Reps
@9.5
4
Powell Raise
2 Sets
15 Reps
@9.5
5
Farmer's Walk (Weighted)
2 Sets
AMRAP
@10
6
Seated Calf Raise
3 Sets
15 Reps
@10
Day 1
1A
Long rope incline pushdown
2 Sets
12 Reps
@10
1B
Seated db Hammer curl
2 Sets
12 Reps
@10
2A
Long rope standing overhead ext
2 Sets
10 Reps
@10
2B
Preacher Curl (Dumbbell)
2 Sets
11 Reps
@10
3A
Stiff Leg Deadlift
3 Sets
9 Reps
@9
3B
Reverse Bicep Curl (Dumbbell)
3 Sets
15 Reps
@10
4
Single Leg Press
2 Sets
10 Reps
@10
5
Leg Extension
1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
Day 2
1A
Rack Pull (Barbell)
2 Sets
6 Reps
@9
1B
Standing Calf Raise
3 Sets
50 Reps
@10
2A
Bench Press (Smith Machine)
3 Sets
8 Reps
@10
2B
Neck Curl
3 Sets
60 Reps
@9
3A
AD Press
2 Sets
9 Reps
@10
3B
Chin-Up (Weighted)
2 Sets
9 Reps
@10
4
Meadow Row
2 Sets
12 Reps
@10
Day 3
1A
Single Arm Tricep Extension (Cable)
2 Sets
15 Reps
@10
1B
Bicep Curl (Cable)
2 Sets
12 Reps
@10
2A
Long rope standing overhead ext
2 Sets
10 Reps
@10
2B
Preacher Curl (Barbell)
2 Sets
10 Reps
@9.5
3A
Incline Bench Press (Dumbbell)
3 Sets
11 Reps
@10
3B
Reverse Bicep Curl (EZ Bar)
2 Sets
15 Reps
@10
4
Walking Lunge (Dumbbell)
2 Sets
AMRAP
@9
5
Hip Adductor (Machine)
1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
6
Seated Hamstring Curl
2 Sets
1 Set
9 Reps
9 Reps
@9
@10
Day 4
1
Pull-Up (Weighted)
2 Sets
9 Reps
@10
2A
Incline Bench Press (Smith Machine)
3 Sets
11 Reps
@10
2B
Neck Curl
3 Sets
100 Reps
@9
3A
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@10
3B
Barbell Row
2 Sets
10 Reps
@9.5
4
Powell Raise
2 Sets
15 Reps
@9.5
5
Farmer's Walk (Weighted)
2 Sets
AMRAP
@10
6
Seated Calf Raise
3 Sets
15 Reps
@10
Day 1
1A
Long rope incline pushdown
2 Sets
12 Reps
@10
1B
Seated db Hammer curl
2 Sets
12 Reps
@10
2A
Long rope standing overhead ext
2 Sets
10 Reps
@10
2B
Preacher Curl (Dumbbell)
2 Sets
11 Reps
@10
3A
Stiff Leg Deadlift
3 Sets
9 Reps
@9
3B
Reverse Bicep Curl (Dumbbell)
3 Sets
15 Reps
@10
4
Single Leg Press
2 Sets
10 Reps
@10
5
Leg Extension
1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
Day 2
1A
Rack Pull (Barbell)
2 Sets
6 Reps
@9
1B
Standing Calf Raise
3 Sets
50 Reps
@10
2A
Bench Press (Smith Machine)
3 Sets
8 Reps
@10
2B
Neck Curl
3 Sets
60 Reps
@9
3A
AD Press
2 Sets
9 Reps
@10
3B
Chin-Up (Weighted)
2 Sets
9 Reps
@10
4
Meadow Row
2 Sets
12 Reps
@10
Day 3
1A
Single Arm Tricep Extension (Cable)
2 Sets
15 Reps
@10
1B
Bicep Curl (Cable)
2 Sets
12 Reps
@10
2A
Long rope standing overhead ext
2 Sets
10 Reps
@10
2B
Preacher Curl (Barbell)
2 Sets
10 Reps
@9.5
3A
Incline Bench Press (Dumbbell)
3 Sets
11 Reps
@10
3B
Reverse Bicep Curl (EZ Bar)
2 Sets
15 Reps
@10
4
Walking Lunge (Dumbbell)
2 Sets
AMRAP
@9
5
Hip Adductor (Machine)
1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
6
Seated Hamstring Curl
2 Sets
1 Set
9 Reps
9 Reps
@9
@10
Day 4
1
Pull-Up (Weighted)
2 Sets
9 Reps
@10
2A
Incline Bench Press (Smith Machine)
3 Sets
11 Reps
@10
2B
Neck Curl
3 Sets
100 Reps
@9
3A
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@10
3B
Barbell Row
2 Sets
10 Reps
@9.5
4
Powell Raise
2 Sets
15 Reps
@9.5
5
Farmer's Walk (Weighted)
2 Sets
AMRAP
@10
6
Seated Calf Raise
3 Sets
15 Reps
@10
Day 1
1A
Long rope incline pushdown
2 Sets
12 Reps
@10
1B
Seated db Hammer curl
2 Sets
12 Reps
@10
2A
Long rope standing overhead ext
2 Sets
10 Reps
@10
2B
Preacher Curl (Dumbbell)
2 Sets
11 Reps
@10
3A
Stiff Leg Deadlift
3 Sets
9 Reps
@9
3B
Reverse Bicep Curl (Dumbbell)
3 Sets
15 Reps
@10
4
Single Leg Press
2 Sets
10 Reps
@10
5
Leg Extension
1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
Day 2
1A
Rack Pull (Barbell)
2 Sets
6 Reps
@9
1B
Standing Calf Raise
3 Sets
50 Reps
@10
2A
Bench Press (Smith Machine)
3 Sets
8 Reps
@10
2B
Neck Curl
3 Sets
60 Reps
@9
3A
AD Press
2 Sets
9 Reps
@10
3B
Chin-Up (Weighted)
2 Sets
9 Reps
@10
4
Meadow Row
2 Sets
12 Reps
@10
Day 3
1A
Single Arm Tricep Extension (Cable)
2 Sets
15 Reps
@10
1B
Bicep Curl (Cable)
2 Sets
12 Reps
@10
2A
Long rope standing overhead ext
2 Sets
10 Reps
@10
2B
Preacher Curl (Barbell)
2 Sets
10 Reps
@9.5
3A
Incline Bench Press (Dumbbell)
3 Sets
11 Reps
@10
3B
Reverse Bicep Curl (EZ Bar)
2 Sets
15 Reps
@10
4
Walking Lunge (Dumbbell)
2 Sets
AMRAP
@9
5
Hip Adductor (Machine)
1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
6
Seated Hamstring Curl
2 Sets
1 Set
9 Reps
9 Reps
@9
@10
Day 4
1
Pull-Up (Weighted)
2 Sets
9 Reps
@10
2A
Incline Bench Press (Smith Machine)
3 Sets
11 Reps
@10
2B
Neck Curl
3 Sets
100 Reps
@9
3A
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@10
3B
Barbell Row
2 Sets
10 Reps
@9.5
4
Powell Raise
2 Sets
15 Reps
@9.5
5
Farmer's Walk (Weighted)
2 Sets
AMRAP
@10
6
Seated Calf Raise
3 Sets
15 Reps
@10
Day 1
1A
Long rope incline pushdown
2 Sets
12 Reps
@10
1B
Seated db Hammer curl
2 Sets
12 Reps
@10
2A
Long rope standing overhead ext
2 Sets
10 Reps
@10
2B
Preacher Curl (Dumbbell)
2 Sets
11 Reps
@10
3A
Stiff Leg Deadlift
3 Sets
9 Reps
@9
3B
Reverse Bicep Curl (Dumbbell)
3 Sets
15 Reps
@10
4
Single Leg Press
2 Sets
10 Reps
@10
5
Leg Extension
1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
Day 2
1A
Rack Pull (Barbell)
2 Sets
6 Reps
@9
1B
Standing Calf Raise
3 Sets
50 Reps
@10
2A
Bench Press (Smith Machine)
3 Sets
8 Reps
@10
2B
Neck Curl
3 Sets
60 Reps
@9
3A
AD Press
2 Sets
9 Reps
@10
3B
Chin-Up (Weighted)
2 Sets
9 Reps
@10
4
Meadow Row
2 Sets
12 Reps
@10
Day 3
1A
Single Arm Tricep Extension (Cable)
2 Sets
15 Reps
@10
1B
Bicep Curl (Cable)
2 Sets
12 Reps
@10
2A
Long rope standing overhead ext
2 Sets
10 Reps
@10
2B
Preacher Curl (Barbell)
2 Sets
10 Reps
@9.5
3A
Incline Bench Press (Dumbbell)
3 Sets
11 Reps
@10
3B
Reverse Bicep Curl (EZ Bar)
2 Sets
15 Reps
@10
4
Walking Lunge (Dumbbell)
2 Sets
AMRAP
@9
5
Hip Adductor (Machine)
1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
6
Seated Hamstring Curl
2 Sets
1 Set
9 Reps
9 Reps
@9
@10
Day 4
1
Pull-Up (Weighted)
2 Sets
9 Reps
@10
2A
Incline Bench Press (Smith Machine)
3 Sets
11 Reps
@10
2B
Neck Curl
3 Sets
100 Reps
@9
3A
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@10
3B
Barbell Row
2 Sets
10 Reps
@9.5
4
Powell Raise
2 Sets
15 Reps
@9.5
5
Farmer's Walk (Weighted)
2 Sets
AMRAP
@10
6
Seated Calf Raise
3 Sets
15 Reps
@10
Day 1
1A
Long rope incline pushdown
2 Sets
12 Reps
@10
1B
Seated db Hammer curl
2 Sets
12 Reps
@10
2A
Long rope standing overhead ext
2 Sets
10 Reps
@10
2B
Preacher Curl (Dumbbell)
2 Sets
11 Reps
@10
3A
Stiff Leg Deadlift
3 Sets
9 Reps
@9
3B
Reverse Bicep Curl (Dumbbell)
3 Sets
15 Reps
@10
4
Single Leg Press
2 Sets
10 Reps
@10
5
Leg Extension
1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
Day 2
1A
Rack Pull (Barbell)
2 Sets
6 Reps
@9
1B
Standing Calf Raise
3 Sets
50 Reps
@10
2A
Bench Press (Smith Machine)
3 Sets
8 Reps
@10
2B
Neck Curl
3 Sets
60 Reps
@9
3A
AD Press
2 Sets
9 Reps
@10
3B
Chin-Up (Weighted)
2 Sets
9 Reps
@10
4
Meadow Row
2 Sets
12 Reps
@10
Day 3
1A
Single Arm Tricep Extension (Cable)
2 Sets
15 Reps
@10
1B
Bicep Curl (Cable)
2 Sets
12 Reps
@10
2A
Long rope standing overhead ext
2 Sets
10 Reps
@10
2B
Preacher Curl (Barbell)
2 Sets
10 Reps
@9.5
3A
Incline Bench Press (Dumbbell)
3 Sets
11 Reps
@10
3B
Reverse Bicep Curl (EZ Bar)
2 Sets
15 Reps
@10
4
Walking Lunge (Dumbbell)
2 Sets
AMRAP
@9
5
Hip Adductor (Machine)
1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
6
Seated Hamstring Curl
2 Sets
1 Set
9 Reps
9 Reps
@9
@10
Day 4
1
Pull-Up (Weighted)
2 Sets
9 Reps
@10
2A
Incline Bench Press (Smith Machine)
3 Sets
11 Reps
@10
2B
Neck Curl
3 Sets
100 Reps
@9
3A
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@10
3B
Barbell Row
2 Sets
10 Reps
@9.5
4
Powell Raise
2 Sets
15 Reps
@9.5
5
Farmer's Walk (Weighted)
2 Sets
AMRAP
@10
6
Seated Calf Raise
3 Sets
15 Reps
@10
Day 1
1A
Long rope incline pushdown
2 Sets
12 Reps
@10
1B
Seated db Hammer curl
2 Sets
12 Reps
@10
2A
Long rope standing overhead ext
2 Sets
10 Reps
@10
2B
Preacher Curl (Dumbbell)
2 Sets
11 Reps
@10
3A
Stiff Leg Deadlift
3 Sets
9 Reps
@9
3B
Reverse Bicep Curl (Dumbbell)
3 Sets
15 Reps
@10
4
Single Leg Press
2 Sets
10 Reps
@10
5
Leg Extension
1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
Day 2
1A
Rack Pull (Barbell)
2 Sets
6 Reps
@9
1B
Standing Calf Raise
3 Sets
50 Reps
@10
2A
Bench Press (Smith Machine)
3 Sets
8 Reps
@10
2B
Neck Curl
3 Sets
60 Reps
@9
3A
AD Press
2 Sets
9 Reps
@10
3B
Chin-Up (Weighted)
2 Sets
9 Reps
@10
4
Meadow Row
2 Sets
12 Reps
@10
Day 3
1A
Single Arm Tricep Extension (Cable)
2 Sets
15 Reps
@10
1B
Bicep Curl (Cable)
2 Sets
12 Reps
@10
2A
Long rope standing overhead ext
2 Sets
10 Reps
@10
2B
Preacher Curl (Barbell)
2 Sets
10 Reps
@9.5
3A
Incline Bench Press (Dumbbell)
3 Sets
11 Reps
@10
3B
Reverse Bicep Curl (EZ Bar)
2 Sets
15 Reps
@10
4
Walking Lunge (Dumbbell)
2 Sets
AMRAP
@9
5
Hip Adductor (Machine)
1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
6
Seated Hamstring Curl
2 Sets
1 Set
9 Reps
9 Reps
@9
@10
Day 4
1
Pull-Up (Weighted)
2 Sets
9 Reps
@10
2A
Incline Bench Press (Smith Machine)
3 Sets
11 Reps
@10
2B
Neck Curl
3 Sets
100 Reps
@9
3A
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@10
3B
Barbell Row
2 Sets
10 Reps
@9.5
4
Powell Raise
2 Sets
15 Reps
@9.5
5
Farmer's Walk (Weighted)
2 Sets
AMRAP
@10
6
Seated Calf Raise
3 Sets
15 Reps
@10