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Look big in clothes 4 day split 2.0
by Bob O.
5 athletes joined
Program Description
Looking big in clothes. Emphesis on: Neck/Upper traps/Posterior chain/Shoulders/Triceps and Forearms Monday: Arms/Legs Wednesday: Arms/Chest/Back/Neck/Delts/Calves Friday: Arms/Legs/Neck Sunday: Chest/Back/Neck/Delts 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
90 minutes
Created
Feb 10, 2024 10:02
Last Edited
May 09, 2024 03:17
down_app
Week 1
1 / 12 Weeks
Day 1
1
Seated Hamstring Curl
2 Sets
1 Set
9 Reps
9 Reps
@9.5
@10
2A
Long rope standing overhead ext
3 Sets
10 Reps
@10
2B
Seated db Hammer curl
3 Sets
12 Reps
@10
3
Preacher Curl (Barbell)
2 Sets
8 Reps
@10
4
Walking Lunge (Dumbbell)
2 Sets
AMRAP
@9.5
5
Single Leg Press
2 Sets
10 Reps
@10
6
Standing Calf Raise
2 Sets
15 Reps
@10
Day 3
1A
Stiff Leg Deadlift
2 Sets
9 Reps
@9.5
1B
Neck Curl
2 Sets
75 Reps
@9
2A
Long rope standing overhead ext
3 Sets
10 Reps
@10
2B
Bicep Curl (Cable)
3 Sets
12 Reps
@10
3
Preacher Curl (Barbell)
2 Sets
10 Reps
@10
4
Split Squat (Smith Machine)
2 Sets
10 Reps
@9
5
Leg Extension
1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
6
Seated Calf Raise
2 Sets
15 Reps
@10
Day 4
1A
Incline Bench Press (Smith Machine)
2 Sets
11 Reps
@10
1B
Neck Curl
2 Sets
60 Reps
@9
2A
Bench Press (Dumbbell)
2 Sets
10 Reps
@10
2B
Barbell Row
2 Sets
10 Reps
@9.5
3A
AD Press
2 Sets
10 Reps
@9.5
3B
Pull-Up (Weighted)
2 Sets
8 Reps
@10
4
Powell Raise
2 Sets
15 Reps
@9.5
5
Farmer's Walk (Weighted)
2 Sets
AMRAP
@10
Day 2
1A
Single Arm Tricep Extension (Cable)
3 Sets
15 Reps
@10
1B
Reverse Bicep Curl (EZ Bar)
3 Sets
15 Reps
@10
2A
Incline Bench Press (Dumbbell)
2 Sets
9 Reps
@10
2B
Pullover (Dumbbell)
2 Sets
12 Reps
@9.5
2C
Incline Curl (Dumbbell)
2 Sets
10 Reps
@9.5
3A
Bench Press (Smith Machine)
2 Sets
8 Reps
@10
3B
Neck Curl
2 Sets
100 Reps
@9
4A
Rack Pull (Barbell)
2 Sets
6 Reps
@9
4B
Standing Calf Raise
2 Sets
50 Reps
@10
5
Meadow Row
2 Sets
12 Reps
@9.5
Day 1
1
Seated Hamstring Curl
2 Sets
1 Set
9 Reps
9 Reps
@9.5
@10
2A
Long rope standing overhead ext
3 Sets
10 Reps
@10
2B
Seated db Hammer curl
3 Sets
12 Reps
@10
3
Preacher Curl (Barbell)
2 Sets
8 Reps
@10
4
Walking Lunge (Dumbbell)
2 Sets
AMRAP
@9.5
5
Single Leg Press
2 Sets
10 Reps
@10
6
Standing Calf Raise
2 Sets
15 Reps
@10
Day 3
1A
Stiff Leg Deadlift
2 Sets
9 Reps
@9.5
1B
Neck Curl
2 Sets
75 Reps
@9
2A
Long rope standing overhead ext
3 Sets
10 Reps
@10
2B
Bicep Curl (Cable)
3 Sets
12 Reps
@10
3
Preacher Curl (Barbell)
2 Sets
10 Reps
@10
4
Split Squat (Smith Machine)
2 Sets
10 Reps
@9
5
Leg Extension
1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
6
Seated Calf Raise
2 Sets
15 Reps
@10
Day 4
1A
Incline Bench Press (Smith Machine)
2 Sets
11 Reps
@10
1B
Neck Curl
2 Sets
60 Reps
@9
2A
Bench Press (Dumbbell)
2 Sets
10 Reps
@10
2B
Barbell Row
2 Sets
10 Reps
@9.5
3A
AD Press
2 Sets
10 Reps
@9.5
3B
Pull-Up (Weighted)
2 Sets
8 Reps
@10
4
Powell Raise
2 Sets
15 Reps
@9.5
5
Farmer's Walk (Weighted)
2 Sets
AMRAP
@10
Day 2
1A
Single Arm Tricep Extension (Cable)
3 Sets
15 Reps
@10
1B
Reverse Bicep Curl (EZ Bar)
3 Sets
15 Reps
@10
2A
Incline Bench Press (Dumbbell)
2 Sets
9 Reps
@10
2B
Pullover (Dumbbell)
2 Sets
12 Reps
@9.5
2C
Incline Curl (Dumbbell)
2 Sets
10 Reps
@9.5
3A
Bench Press (Smith Machine)
2 Sets
8 Reps
@10
3B
Neck Curl
2 Sets
100 Reps
@9
4A
Rack Pull (Barbell)
2 Sets
6 Reps
@9
4B
Standing Calf Raise
2 Sets
50 Reps
@10
5
Meadow Row
2 Sets
12 Reps
@9.5
Day 1
1
Seated Hamstring Curl
2 Sets
1 Set
9 Reps
9 Reps
@9.5
@10
2A
Long rope standing overhead ext
3 Sets
10 Reps
@10
2B
Seated db Hammer curl
3 Sets
12 Reps
@10
3
Preacher Curl (Barbell)
2 Sets
8 Reps
@10
4
Walking Lunge (Dumbbell)
2 Sets
AMRAP
@9.5
5
Single Leg Press
2 Sets
10 Reps
@10
6
Standing Calf Raise
2 Sets
15 Reps
@10
Day 3
1A
Stiff Leg Deadlift
2 Sets
9 Reps
@9.5
1B
Neck Curl
2 Sets
75 Reps
@9
2A
Long rope standing overhead ext
3 Sets
10 Reps
@10
2B
Bicep Curl (Cable)
3 Sets
12 Reps
@10
3
Preacher Curl (Barbell)
2 Sets
10 Reps
@10
4
Split Squat (Smith Machine)
2 Sets
10 Reps
@9
5
Leg Extension
1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
6
Seated Calf Raise
2 Sets
15 Reps
@10
Day 4
1A
Incline Bench Press (Smith Machine)
2 Sets
11 Reps
@10
1B
Neck Curl
2 Sets
60 Reps
@9
2A
Bench Press (Dumbbell)
2 Sets
10 Reps
@10
2B
Barbell Row
2 Sets
10 Reps
@9.5
3A
AD Press
2 Sets
10 Reps
@9.5
3B
Pull-Up (Weighted)
2 Sets
8 Reps
@10
4
Powell Raise
2 Sets
15 Reps
@9.5
5
Farmer's Walk (Weighted)
2 Sets
AMRAP
@10
Day 2
1A
Single Arm Tricep Extension (Cable)
3 Sets
15 Reps
@10
1B
Reverse Bicep Curl (EZ Bar)
3 Sets
15 Reps
@10
2A
Incline Bench Press (Dumbbell)
2 Sets
9 Reps
@10
2B
Pullover (Dumbbell)
2 Sets
12 Reps
@9.5
2C
Incline Curl (Dumbbell)
2 Sets
10 Reps
@9.5
3A
Bench Press (Smith Machine)
2 Sets
8 Reps
@10
3B
Neck Curl
2 Sets
100 Reps
@9
4A
Rack Pull (Barbell)
2 Sets
6 Reps
@9
4B
Standing Calf Raise
2 Sets
50 Reps
@10
5
Meadow Row
2 Sets
12 Reps
@9.5
Day 1
1
Seated Hamstring Curl
2 Sets
1 Set
9 Reps
9 Reps
@9.5
@10
2A
Long rope standing overhead ext
3 Sets
10 Reps
@10
2B
Seated db Hammer curl
3 Sets
12 Reps
@10
3
Preacher Curl (Barbell)
2 Sets
8 Reps
@10
4
Walking Lunge (Dumbbell)
2 Sets
AMRAP
@9.5
5
Single Leg Press
2 Sets
10 Reps
@10
6
Standing Calf Raise
2 Sets
15 Reps
@10
Day 3
1A
Stiff Leg Deadlift
2 Sets
9 Reps
@9.5
1B
Neck Curl
2 Sets
75 Reps
@9
2A
Long rope standing overhead ext
3 Sets
10 Reps
@10
2B
Bicep Curl (Cable)
3 Sets
12 Reps
@10
3
Preacher Curl (Barbell)
2 Sets
10 Reps
@10
4
Split Squat (Smith Machine)
2 Sets
10 Reps
@9
5
Leg Extension
1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
6
Seated Calf Raise
2 Sets
15 Reps
@10
Day 4
1A
Incline Bench Press (Smith Machine)
2 Sets
11 Reps
@10
1B
Neck Curl
2 Sets
60 Reps
@9
2A
Bench Press (Dumbbell)
2 Sets
10 Reps
@10
2B
Barbell Row
2 Sets
10 Reps
@9.5
3A
AD Press
2 Sets
10 Reps
@9.5
3B
Pull-Up (Weighted)
2 Sets
8 Reps
@10
4
Powell Raise
2 Sets
15 Reps
@9.5
5
Farmer's Walk (Weighted)
2 Sets
AMRAP
@10
Day 2
1A
Single Arm Tricep Extension (Cable)
3 Sets
15 Reps
@10
1B
Reverse Bicep Curl (EZ Bar)
3 Sets
15 Reps
@10
2A
Incline Bench Press (Dumbbell)
2 Sets
9 Reps
@10
2B
Pullover (Dumbbell)
2 Sets
12 Reps
@9.5
2C
Incline Curl (Dumbbell)
2 Sets
10 Reps
@9.5
3A
Bench Press (Smith Machine)
2 Sets
8 Reps
@10
3B
Neck Curl
2 Sets
100 Reps
@9
4A
Rack Pull (Barbell)
2 Sets
6 Reps
@9
4B
Standing Calf Raise
2 Sets
50 Reps
@10
5
Meadow Row
2 Sets
12 Reps
@9.5
Day 1
1
Seated Hamstring Curl
2 Sets
1 Set
9 Reps
9 Reps
@9.5
@10
2A
Long rope standing overhead ext
3 Sets
10 Reps
@10
2B
Seated db Hammer curl
3 Sets
12 Reps
@10
3
Preacher Curl (Barbell)
2 Sets
8 Reps
@10
4
Walking Lunge (Dumbbell)
2 Sets
AMRAP
@9.5
5
Single Leg Press
2 Sets
10 Reps
@10
6
Standing Calf Raise
2 Sets
15 Reps
@10
Day 3
1A
Stiff Leg Deadlift
2 Sets
9 Reps
@9.5
1B
Neck Curl
2 Sets
75 Reps
@9
2A
Long rope standing overhead ext
3 Sets
10 Reps
@10
2B
Bicep Curl (Cable)
3 Sets
12 Reps
@10
3
Preacher Curl (Barbell)
2 Sets
10 Reps
@10
4
Split Squat (Smith Machine)
2 Sets
10 Reps
@9
5
Leg Extension
1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
6
Seated Calf Raise
2 Sets
15 Reps
@10
Day 4
1A
Incline Bench Press (Smith Machine)
2 Sets
11 Reps
@10
1B
Neck Curl
2 Sets
60 Reps
@9
2A
Bench Press (Dumbbell)
2 Sets
10 Reps
@10
2B
Barbell Row
2 Sets
10 Reps
@9.5
3A
AD Press
2 Sets
10 Reps
@9.5
3B
Pull-Up (Weighted)
2 Sets
8 Reps
@10
4
Powell Raise
2 Sets
15 Reps
@9.5
5
Farmer's Walk (Weighted)
2 Sets
AMRAP
@10
Day 2
1A
Single Arm Tricep Extension (Cable)
3 Sets
15 Reps
@10
1B
Reverse Bicep Curl (EZ Bar)
3 Sets
15 Reps
@10
2A
Incline Bench Press (Dumbbell)
2 Sets
9 Reps
@10
2B
Pullover (Dumbbell)
2 Sets
12 Reps
@9.5
2C
Incline Curl (Dumbbell)
2 Sets
10 Reps
@9.5
3A
Bench Press (Smith Machine)
2 Sets
8 Reps
@10
3B
Neck Curl
2 Sets
100 Reps
@9
4A
Rack Pull (Barbell)
2 Sets
6 Reps
@9
4B
Standing Calf Raise
2 Sets
50 Reps
@10
5
Meadow Row
2 Sets
12 Reps
@9.5
Day 1
1
Seated Hamstring Curl
2 Sets
1 Set
9 Reps
9 Reps
@9.5
@10
2A
Long rope standing overhead ext
3 Sets
10 Reps
@10
2B
Seated db Hammer curl
3 Sets
12 Reps
@10
3
Preacher Curl (Barbell)
2 Sets
8 Reps
@10
4
Walking Lunge (Dumbbell)
2 Sets
AMRAP
@9.5
5
Single Leg Press
2 Sets
10 Reps
@10
6
Standing Calf Raise
2 Sets
15 Reps
@10
Day 3
1A
Stiff Leg Deadlift
2 Sets
9 Reps
@9.5
1B
Neck Curl
2 Sets
75 Reps
@9
2A
Long rope standing overhead ext
3 Sets
10 Reps
@10
2B
Bicep Curl (Cable)
3 Sets
12 Reps
@10
3
Preacher Curl (Barbell)
2 Sets
10 Reps
@10
4
Split Squat (Smith Machine)
2 Sets
10 Reps
@9
5
Leg Extension
1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
6
Seated Calf Raise
2 Sets
15 Reps
@10
Day 4
1A
Incline Bench Press (Smith Machine)
2 Sets
11 Reps
@10
1B
Neck Curl
2 Sets
60 Reps
@9
2A
Bench Press (Dumbbell)
2 Sets
10 Reps
@10
2B
Barbell Row
2 Sets
10 Reps
@9.5
3A
AD Press
2 Sets
10 Reps
@9.5
3B
Pull-Up (Weighted)
2 Sets
8 Reps
@10
4
Powell Raise
2 Sets
15 Reps
@9.5
5
Farmer's Walk (Weighted)
2 Sets
AMRAP
@10
Day 2
1A
Single Arm Tricep Extension (Cable)
3 Sets
15 Reps
@10
1B
Reverse Bicep Curl (EZ Bar)
3 Sets
15 Reps
@10
2A
Incline Bench Press (Dumbbell)
2 Sets
9 Reps
@10
2B
Pullover (Dumbbell)
2 Sets
12 Reps
@9.5
2C
Incline Curl (Dumbbell)
2 Sets
10 Reps
@9.5
3A
Bench Press (Smith Machine)
2 Sets
8 Reps
@10
3B
Neck Curl
2 Sets
100 Reps
@9
4A
Rack Pull (Barbell)
2 Sets
6 Reps
@9
4B
Standing Calf Raise
2 Sets
50 Reps
@10
5
Meadow Row
2 Sets
12 Reps
@9.5
Day 1
1
Seated Hamstring Curl
2 Sets
1 Set
9 Reps
9 Reps
@9.5
@10
2A
Long rope standing overhead ext
3 Sets
10 Reps
@10
2B
Seated db Hammer curl
3 Sets
12 Reps
@10
3
Preacher Curl (Barbell)
2 Sets
8 Reps
@10
4
Walking Lunge (Dumbbell)
2 Sets
AMRAP
@9.5
5
Single Leg Press
2 Sets
10 Reps
@10
6
Standing Calf Raise
2 Sets
15 Reps
@10
Day 3
1A
Stiff Leg Deadlift
2 Sets
9 Reps
@9.5
1B
Neck Curl
2 Sets
75 Reps
@9
2A
Long rope standing overhead ext
3 Sets
10 Reps
@10
2B
Bicep Curl (Cable)
3 Sets
12 Reps
@10
3
Preacher Curl (Barbell)
2 Sets
10 Reps
@10
4
Split Squat (Smith Machine)
2 Sets
10 Reps
@9
5
Leg Extension
1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
6
Seated Calf Raise
2 Sets
15 Reps
@10
Day 4
1A
Incline Bench Press (Smith Machine)
2 Sets
11 Reps
@10
1B
Neck Curl
2 Sets
60 Reps
@9
2A
Bench Press (Dumbbell)
2 Sets
10 Reps
@10
2B
Barbell Row
2 Sets
10 Reps
@9.5
3A
AD Press
2 Sets
10 Reps
@9.5
3B
Pull-Up (Weighted)
2 Sets
8 Reps
@10
4
Powell Raise
2 Sets
15 Reps
@9.5
5
Farmer's Walk (Weighted)
2 Sets
AMRAP
@10
Day 2
1A
Single Arm Tricep Extension (Cable)
3 Sets
15 Reps
@10
1B
Reverse Bicep Curl (EZ Bar)
3 Sets
15 Reps
@10
2A
Incline Bench Press (Dumbbell)
2 Sets
9 Reps
@10
2B
Pullover (Dumbbell)
2 Sets
12 Reps
@9.5
2C
Incline Curl (Dumbbell)
2 Sets
10 Reps
@9.5
3A
Bench Press (Smith Machine)
2 Sets
8 Reps
@10
3B
Neck Curl
2 Sets
100 Reps
@9
4A
Rack Pull (Barbell)
2 Sets
6 Reps
@9
4B
Standing Calf Raise
2 Sets
50 Reps
@10
5
Meadow Row
2 Sets
12 Reps
@9.5
Day 1
1
Seated Hamstring Curl
2 Sets
1 Set
9 Reps
9 Reps
@9.5
@10
2A
Long rope standing overhead ext
3 Sets
10 Reps
@10
2B
Seated db Hammer curl
3 Sets
12 Reps
@10
3
Preacher Curl (Barbell)
2 Sets
8 Reps
@10
4
Walking Lunge (Dumbbell)
2 Sets
AMRAP
@9.5
5
Single Leg Press
2 Sets
10 Reps
@10
6
Standing Calf Raise
2 Sets
15 Reps
@10
Day 3
1A
Stiff Leg Deadlift
2 Sets
9 Reps
@9.5
1B
Neck Curl
2 Sets
75 Reps
@9
2A
Long rope standing overhead ext
3 Sets
10 Reps
@10
2B
Bicep Curl (Cable)
3 Sets
12 Reps
@10
3
Preacher Curl (Barbell)
2 Sets
10 Reps
@10
4
Split Squat (Smith Machine)
2 Sets
10 Reps
@9
5
Leg Extension
1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
6
Seated Calf Raise
2 Sets
15 Reps
@10
Day 4
1A
Incline Bench Press (Smith Machine)
2 Sets
11 Reps
@10
1B
Neck Curl
2 Sets
60 Reps
@9
2A
Bench Press (Dumbbell)
2 Sets
10 Reps
@10
2B
Barbell Row
2 Sets
10 Reps
@9.5
3A
AD Press
2 Sets
10 Reps
@9.5
3B
Pull-Up (Weighted)
2 Sets
8 Reps
@10
4
Powell Raise
2 Sets
15 Reps
@9.5
5
Farmer's Walk (Weighted)
2 Sets
AMRAP
@10
Day 2
1A
Single Arm Tricep Extension (Cable)
3 Sets
15 Reps
@10
1B
Reverse Bicep Curl (EZ Bar)
3 Sets
15 Reps
@10
2A
Incline Bench Press (Dumbbell)
2 Sets
9 Reps
@10
2B
Pullover (Dumbbell)
2 Sets
12 Reps
@9.5
2C
Incline Curl (Dumbbell)
2 Sets
10 Reps
@9.5
3A
Bench Press (Smith Machine)
2 Sets
8 Reps
@10
3B
Neck Curl
2 Sets
100 Reps
@9
4A
Rack Pull (Barbell)
2 Sets
6 Reps
@9
4B
Standing Calf Raise
2 Sets
50 Reps
@10
5
Meadow Row
2 Sets
12 Reps
@9.5
Day 1
1
Seated Hamstring Curl
2 Sets
1 Set
9 Reps
9 Reps
@9.5
@10
2A
Long rope standing overhead ext
3 Sets
10 Reps
@10
2B
Seated db Hammer curl
3 Sets
12 Reps
@10
3
Preacher Curl (Barbell)
2 Sets
8 Reps
@10
4
Walking Lunge (Dumbbell)
2 Sets
AMRAP
@9.5
5
Single Leg Press
2 Sets
10 Reps
@10
6
Standing Calf Raise
2 Sets
15 Reps
@10
Day 3
1A
Stiff Leg Deadlift
2 Sets
9 Reps
@9.5
1B
Neck Curl
2 Sets
75 Reps
@9
2A
Long rope standing overhead ext
3 Sets
10 Reps
@10
2B
Bicep Curl (Cable)
3 Sets
12 Reps
@10
3
Preacher Curl (Barbell)
2 Sets
10 Reps
@10
4
Split Squat (Smith Machine)
2 Sets
10 Reps
@9
5
Leg Extension
1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
6
Seated Calf Raise
2 Sets
15 Reps
@10
Day 4
1A
Incline Bench Press (Smith Machine)
2 Sets
11 Reps
@10
1B
Neck Curl
2 Sets
60 Reps
@9
2A
Bench Press (Dumbbell)
2 Sets
10 Reps
@10
2B
Barbell Row
2 Sets
10 Reps
@9.5
3A
AD Press
2 Sets
10 Reps
@9.5
3B
Pull-Up (Weighted)
2 Sets
8 Reps
@10
4
Powell Raise
2 Sets
15 Reps
@9.5
5
Farmer's Walk (Weighted)
2 Sets
AMRAP
@10
Day 2
1A
Single Arm Tricep Extension (Cable)
3 Sets
15 Reps
@10
1B
Reverse Bicep Curl (EZ Bar)
3 Sets
15 Reps
@10
2A
Incline Bench Press (Dumbbell)
2 Sets
9 Reps
@10
2B
Pullover (Dumbbell)
2 Sets
12 Reps
@9.5
2C
Incline Curl (Dumbbell)
2 Sets
10 Reps
@9.5
3A
Bench Press (Smith Machine)
2 Sets
8 Reps
@10
3B
Neck Curl
2 Sets
100 Reps
@9
4A
Rack Pull (Barbell)
2 Sets
6 Reps
@9
4B
Standing Calf Raise
2 Sets
50 Reps
@10
5
Meadow Row
2 Sets
12 Reps
@9.5
Day 1
1
Seated Hamstring Curl
2 Sets
1 Set
9 Reps
9 Reps
@9.5
@10
2A
Long rope standing overhead ext
3 Sets
10 Reps
@10
2B
Seated db Hammer curl
3 Sets
12 Reps
@10
3
Preacher Curl (Barbell)
2 Sets
8 Reps
@10
4
Walking Lunge (Dumbbell)
2 Sets
AMRAP
@9.5
5
Single Leg Press
2 Sets
10 Reps
@10
6
Standing Calf Raise
2 Sets
15 Reps
@10
Day 3
1A
Stiff Leg Deadlift
2 Sets
9 Reps
@9.5
1B
Neck Curl
2 Sets
75 Reps
@9
2A
Long rope standing overhead ext
3 Sets
10 Reps
@10
2B
Bicep Curl (Cable)
3 Sets
12 Reps
@10
3
Preacher Curl (Barbell)
2 Sets
10 Reps
@10
4
Split Squat (Smith Machine)
2 Sets
10 Reps
@9
5
Leg Extension
1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
6
Seated Calf Raise
2 Sets
15 Reps
@10
Day 4
1A
Incline Bench Press (Smith Machine)
2 Sets
11 Reps
@10
1B
Neck Curl
2 Sets
60 Reps
@9
2A
Bench Press (Dumbbell)
2 Sets
10 Reps
@10
2B
Barbell Row
2 Sets
10 Reps
@9.5
3A
AD Press
2 Sets
10 Reps
@9.5
3B
Pull-Up (Weighted)
2 Sets
8 Reps
@10
4
Powell Raise
2 Sets
15 Reps
@9.5
5
Farmer's Walk (Weighted)
2 Sets
AMRAP
@10
Day 2
1A
Single Arm Tricep Extension (Cable)
3 Sets
15 Reps
@10
1B
Reverse Bicep Curl (EZ Bar)
3 Sets
15 Reps
@10
2A
Incline Bench Press (Dumbbell)
2 Sets
9 Reps
@10
2B
Pullover (Dumbbell)
2 Sets
12 Reps
@9.5
2C
Incline Curl (Dumbbell)
2 Sets
10 Reps
@9.5
3A
Bench Press (Smith Machine)
2 Sets
8 Reps
@10
3B
Neck Curl
2 Sets
100 Reps
@9
4A
Rack Pull (Barbell)
2 Sets
6 Reps
@9
4B
Standing Calf Raise
2 Sets
50 Reps
@10
5
Meadow Row
2 Sets
12 Reps
@9.5
Day 1
1
Seated Hamstring Curl
2 Sets
1 Set
9 Reps
9 Reps
@9.5
@10
2A
Long rope standing overhead ext
3 Sets
10 Reps
@10
2B
Seated db Hammer curl
3 Sets
12 Reps
@10
3
Preacher Curl (Barbell)
2 Sets
8 Reps
@10
4
Walking Lunge (Dumbbell)
2 Sets
AMRAP
@9.5
5
Single Leg Press
2 Sets
10 Reps
@10
6
Standing Calf Raise
2 Sets
15 Reps
@10
Day 3
1A
Stiff Leg Deadlift
2 Sets
9 Reps
@9.5
1B
Neck Curl
2 Sets
75 Reps
@9
2A
Long rope standing overhead ext
3 Sets
10 Reps
@10
2B
Bicep Curl (Cable)
3 Sets
12 Reps
@10
3
Preacher Curl (Barbell)
2 Sets
10 Reps
@10
4
Split Squat (Smith Machine)
2 Sets
10 Reps
@9
5
Leg Extension
1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
6
Seated Calf Raise
2 Sets
15 Reps
@10
Day 4
1A
Incline Bench Press (Smith Machine)
2 Sets
11 Reps
@10
1B
Neck Curl
2 Sets
60 Reps
@9
2A
Bench Press (Dumbbell)
2 Sets
10 Reps
@10
2B
Barbell Row
2 Sets
10 Reps
@9.5
3A
AD Press
2 Sets
10 Reps
@9.5
3B
Pull-Up (Weighted)
2 Sets
8 Reps
@10
4
Powell Raise
2 Sets
15 Reps
@9.5
5
Farmer's Walk (Weighted)
2 Sets
AMRAP
@10
Day 2
1A
Single Arm Tricep Extension (Cable)
3 Sets
15 Reps
@10
1B
Reverse Bicep Curl (EZ Bar)
3 Sets
15 Reps
@10
2A
Incline Bench Press (Dumbbell)
2 Sets
9 Reps
@10
2B
Pullover (Dumbbell)
2 Sets
12 Reps
@9.5
2C
Incline Curl (Dumbbell)
2 Sets
10 Reps
@9.5
3A
Bench Press (Smith Machine)
2 Sets
8 Reps
@10
3B
Neck Curl
2 Sets
100 Reps
@9
4A
Rack Pull (Barbell)
2 Sets
6 Reps
@9
4B
Standing Calf Raise
2 Sets
50 Reps
@10
5
Meadow Row
2 Sets
12 Reps
@9.5
Day 1
1
Seated Hamstring Curl
2 Sets
1 Set
9 Reps
9 Reps
@9.5
@10
2A
Long rope standing overhead ext
3 Sets
10 Reps
@10
2B
Seated db Hammer curl
3 Sets
12 Reps
@10
3
Preacher Curl (Barbell)
2 Sets
8 Reps
@10
4
Walking Lunge (Dumbbell)
2 Sets
AMRAP
@9.5
5
Single Leg Press
2 Sets
10 Reps
@10
6
Standing Calf Raise
2 Sets
15 Reps
@10
Day 3
1A
Stiff Leg Deadlift
2 Sets
9 Reps
@9.5
1B
Neck Curl
2 Sets
75 Reps
@9
2A
Long rope standing overhead ext
3 Sets
10 Reps
@10
2B
Bicep Curl (Cable)
3 Sets
12 Reps
@10
3
Preacher Curl (Barbell)
2 Sets
10 Reps
@10
4
Split Squat (Smith Machine)
2 Sets
10 Reps
@9
5
Leg Extension
1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
6
Seated Calf Raise
2 Sets
15 Reps
@10
Day 4
1A
Incline Bench Press (Smith Machine)
2 Sets
11 Reps
@10
1B
Neck Curl
2 Sets
60 Reps
@9
2A
Bench Press (Dumbbell)
2 Sets
10 Reps
@10
2B
Barbell Row
2 Sets
10 Reps
@9.5
3A
AD Press
2 Sets
10 Reps
@9.5
3B
Pull-Up (Weighted)
2 Sets
8 Reps
@10
4
Powell Raise
2 Sets
15 Reps
@9.5
5
Farmer's Walk (Weighted)
2 Sets
AMRAP
@10
Day 2
1A
Single Arm Tricep Extension (Cable)
3 Sets
15 Reps
@10
1B
Reverse Bicep Curl (EZ Bar)
3 Sets
15 Reps
@10
2A
Incline Bench Press (Dumbbell)
2 Sets
9 Reps
@10
2B
Pullover (Dumbbell)
2 Sets
12 Reps
@9.5
2C
Incline Curl (Dumbbell)
2 Sets
10 Reps
@9.5
3A
Bench Press (Smith Machine)
2 Sets
8 Reps
@10
3B
Neck Curl
2 Sets
100 Reps
@9
4A
Rack Pull (Barbell)
2 Sets
6 Reps
@9
4B
Standing Calf Raise
2 Sets
50 Reps
@10
5
Meadow Row
2 Sets
12 Reps
@9.5