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Looking Good Handsome/Gorgeous
by Samantha A.
13 athletes joined
Program Description
Start to look good for your main piece. Or if you're single for your future piece with this 12-week program. Day 1: Legs (yes, you read that right) Day 2: Chest & Arms Day 3: Back & Shoulders Day 4: Rest Day 5: Legs (yes, Legs, again, it will be okay) Day 6: Chest & Arms Day 7: Back & Shoulders Tip: Perform all movements with FULL RANGE OF MOTION and SLOW & CONTROLLED
Program Overview
Level
Beginner, Novice, Intermediate, Advanced
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
50 minutes
Created
Feb 27, 2024 04:17
Last Edited
Jun 03, 2024 04:58
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Week 1
1 / 12 Weeks
Day 1
1A
Standing Calf Raise
3 Sets
12 Reps
1B
Seated Calf Raise
3 Sets
12 Reps
2A
Platz Squat
2 Sets
8-10 Reps
2B
Leg Extension
2 Sets
10-12 Reps
3A
Good Morning
2 Sets
8-10 Reps
3B
Leg Curl
2 Sets
10-12 Reps
Day 4
1A
Standing Calf Raise
3 Sets
12 Reps
1B
Seated Calf Raise
3 Sets
12 Reps
2A
Belt Squat
2 Sets
8-10 Reps
2B
Leg Press
2 Sets
8-10 Reps
3A
Stiff Leg Deadlift
2 Sets
8-10 Reps
3B
Low Cable Split Squat
2 Sets
10-12 Reps
Day 5
1
Hanging Leg Raise
3 Sets
10-15 Reps
2A
Bench Press (Barbell)
2 Sets
8-10 Reps
2B
Bench Press (Dumbbell)
2 Sets
10-12 Reps
3A
Chest Press (Machine)
2 Sets
10-12 Reps
3B
Chest Fly (Machine)
2 Sets
10-12 Reps
4A
Bicep Curl (Cable)
2 Sets
10-12 Reps
4B
Tricep Pushdown (Cable)
2 Sets
10-12 Reps
5A
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
5B
Tricep Extension (Cable)
2 Sets
10-12 Reps
6A
Pinwheel Curl
2 Sets
12-15 Reps
6B
Finger Curls
2 Sets
12-15 Reps
Day 6
1
Cable Crunch
3 Sets
10-12 Reps
2
Deadlift (Barbell)
2 Sets
8-10 Reps
3A
T-Bar Row
2 Sets
10-12 Reps
3B
Pull-Up (Bodyweight)
2 Sets
10-12 Reps
4A
Seated Row (Cable)
2 Sets
10-12 Reps
4B
Lat Pulldown (Neutral Grip)
2 Sets
10-12 Reps
5A
Rear Delt Row
2 Sets
10-12 Reps
5B
Lying Rear Lateral Raise
2 Sets
10-12 Reps
6A
Seated Shoulder Press (Dumbbell)
2 Sets
10-12 Reps
6B
AD Press
2 Sets
10-12 Reps
7A
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
7B
Lateral Raise (Cable)
2 Sets
10-12 Reps
Day 3
1
Cable Crunch
3 Sets
10-12 Reps
2
Deadlift (Barbell)
2 Sets
8-10 Reps
3A
T-Bar Row
2 Sets
10-12 Reps
3B
Pull-Up (Bodyweight)
2 Sets
10-12 Reps
4A
Seated Row (Cable)
2 Sets
10-12 Reps
4B
Lat Pulldown (Neutral Grip)
2 Sets
10-12 Reps
5A
Rear Delt Row
2 Sets
10-12 Reps
5B
Lying Rear Lateral Raise
2 Sets
10-12 Reps
6A
Seated Shoulder Press (Dumbbell)
2 Sets
10-12 Reps
6B
AD Press
2 Sets
10-12 Reps
7A
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
7B
Lateral Raise (Cable)
2 Sets
10-12 Reps
Day 2
1
Hanging Leg Raise
3 Sets
10-15 Reps
2A
Incline Bench Press (Barbell)
2 Sets
8-10 Reps
2B
Decline Bench Press (Barbell)
2 Sets
8-10 Reps
3A
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
3B
Decline Bench Press (Dumbbell)
2 Sets
10-12 Reps
4A
Chest Fly (Cable)
2 Sets
10-12 Reps
4B
Dip
2 Sets
10-12 Reps
5A
Drag Curls
2 Sets
10-12 Reps
5B
V-Handle Tricep Pushdown (Cable)
2 Sets
10-12 Reps
6A
Bicep Curl (Barbell)
2 Sets
10-12 Reps
6B
Monastery Tricep Extension
2 Sets
10-12 Reps
7A
Pinwheel Curl
2 Sets
12-15 Reps
7B
Finger Curls
2 Sets
12-15 Reps
Day 1
1A
Standing Calf Raise
3 Sets
12 Reps
1B
Seated Calf Raise
3 Sets
12 Reps
2A
Platz Squat
2 Sets
8-10 Reps
2B
Leg Extension
2 Sets
10-12 Reps
3A
Good Morning
2 Sets
8-10 Reps
3B
Leg Curl
2 Sets
10-12 Reps
Day 2
1
Hanging Leg Raise
3 Sets
10-15 Reps
2A
Incline Bench Press (Barbell)
2 Sets
8-10 Reps
2B
Decline Bench Press (Barbell)
2 Sets
8-10 Reps
3A
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
3B
Decline Bench Press (Dumbbell)
2 Sets
10-12 Reps
4A
Chest Fly (Cable)
2 Sets
10-12 Reps
4B
Dip
2 Sets
10-12 Reps
5A
Drag Curls
2 Sets
10-12 Reps
5B
V-Handle Tricep Pushdown (Cable)
2 Sets
10-12 Reps
6A
Bicep Curl (Barbell)
2 Sets
10-12 Reps
6B
Monastery Tricep Extension
1 Set
1 Set
10-12 Reps
10-15 Reps
7A
Pinwheel Curl
2 Sets
12-15 Reps
7B
Finger Curls
2 Sets
12-15 Reps
Day 3
1
Cable Crunch
3 Sets
10-12 Reps
2
Deadlift (Barbell)
2 Sets
8-10 Reps
3A
T-Bar Row
2 Sets
10-12 Reps
3B
Pull-Up (Bodyweight)
2 Sets
10-12 Reps
4A
Seated Row (Cable)
2 Sets
10-12 Reps
4B
Lat Pulldown (Neutral Grip)
2 Sets
10-12 Reps
5A
Rear Delt Row
2 Sets
10-12 Reps
5B
Lying Rear Lateral Raise
2 Sets
10-12 Reps
6A
Seated Shoulder Press (Dumbbell)
2 Sets
10-12 Reps
6B
AD Press
2 Sets
10-12 Reps
7A
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
7B
Lateral Raise (Cable)
2 Sets
10-12 Reps
Day 4
1A
Standing Calf Raise
3 Sets
12 Reps
1B
Seated Calf Raise
3 Sets
12 Reps
2A
Belt Squat
2 Sets
8-10 Reps
2B
Leg Press
2 Sets
8-10 Reps
3A
Stiff Leg Deadlift
2 Sets
8-10 Reps
3B
Low Cable Split Squat
2 Sets
10-12 Reps
Day 5
1
Hanging Leg Raise
3 Sets
10-15 Reps
2A
Bench Press (Barbell)
2 Sets
8-10 Reps
2B
Bench Press (Dumbbell)
2 Sets
10-12 Reps
3A
Chest Press (Machine)
2 Sets
10-12 Reps
3B
Chest Fly (Machine)
2 Sets
10-12 Reps
4A
Bicep Curl (Cable)
2 Sets
10-12 Reps
4B
Tricep Pushdown (Cable)
2 Sets
10-12 Reps
5A
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
5B
Tricep Extension (Cable)
2 Sets
10-12 Reps
6A
Pinwheel Curl
2 Sets
12-15 Reps
6B
Finger Curls
2 Sets
12-15 Reps
Day 6
1
Cable Crunch
3 Sets
10-12 Reps
2
Deadlift (Barbell)
2 Sets
8-10 Reps
3A
T-Bar Row
2 Sets
10-12 Reps
3B
Pull-Up (Bodyweight)
2 Sets
10-12 Reps
4A
Seated Row (Cable)
2 Sets
10-12 Reps
4B
Lat Pulldown (Neutral Grip)
2 Sets
10-12 Reps
5A
Rear Delt Row
2 Sets
10-12 Reps
5B
Lying Rear Lateral Raise
2 Sets
10-12 Reps
6A
Seated Shoulder Press (Dumbbell)
2 Sets
10-12 Reps
6B
AD Press
2 Sets
10-12 Reps
7A
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
7B
Lateral Raise (Cable)
2 Sets
10-12 Reps
Day 1
1A
Standing Calf Raise
3 Sets
12 Reps
1B
Seated Calf Raise
3 Sets
12 Reps
2A
Platz Squat
2 Sets
8-10 Reps
2B
Leg Extension
2 Sets
10-12 Reps
3A
Good Morning
2 Sets
8-10 Reps
3B
Leg Curl
2 Sets
10-12 Reps
Day 2
1
Hanging Leg Raise
3 Sets
10-15 Reps
2A
Incline Bench Press (Barbell)
2 Sets
8-10 Reps
2B
Decline Bench Press (Barbell)
2 Sets
8-10 Reps
3A
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
3B
Decline Bench Press (Dumbbell)
2 Sets
10-12 Reps
4A
Chest Fly (Cable)
2 Sets
10-12 Reps
4B
Dip
2 Sets
10-12 Reps
5A
Drag Curls
2 Sets
10-12 Reps
5B
V-Handle Tricep Pushdown (Cable)
2 Sets
10-12 Reps
6A
Bicep Curl (Barbell)
2 Sets
10-12 Reps
6B
Monastery Tricep Extension
1 Set
1 Set
10-12 Reps
10-15 Reps
7A
Pinwheel Curl
2 Sets
12-15 Reps
7B
Finger Curls
2 Sets
12-15 Reps
Day 3
1
Cable Crunch
3 Sets
10-12 Reps
2
Deadlift (Barbell)
2 Sets
8-10 Reps
3A
T-Bar Row
2 Sets
10-12 Reps
3B
Pull-Up (Bodyweight)
2 Sets
10-12 Reps
4A
Seated Row (Cable)
2 Sets
10-12 Reps
4B
Lat Pulldown (Neutral Grip)
2 Sets
10-12 Reps
5A
Rear Delt Row
2 Sets
10-12 Reps
5B
Lying Rear Lateral Raise
2 Sets
10-12 Reps
6A
Seated Shoulder Press (Dumbbell)
2 Sets
10-12 Reps
6B
AD Press
2 Sets
10-12 Reps
7A
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
7B
Lateral Raise (Cable)
2 Sets
10-12 Reps
Day 4
1A
Standing Calf Raise
3 Sets
12 Reps
1B
Seated Calf Raise
3 Sets
12 Reps
2A
Belt Squat
2 Sets
8-10 Reps
2B
Leg Press
2 Sets
8-10 Reps
3A
Stiff Leg Deadlift
2 Sets
8-10 Reps
3B
Low Cable Split Squat
2 Sets
10-12 Reps
Day 5
1
Hanging Leg Raise
3 Sets
10-15 Reps
2A
Bench Press (Barbell)
2 Sets
8-10 Reps
2B
Bench Press (Dumbbell)
2 Sets
10-12 Reps
3A
Chest Press (Machine)
2 Sets
10-12 Reps
3B
Chest Fly (Machine)
2 Sets
10-12 Reps
4A
Bicep Curl (Cable)
2 Sets
10-12 Reps
4B
Tricep Pushdown (Cable)
2 Sets
10-12 Reps
5A
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
5B
Tricep Extension (Cable)
2 Sets
10-12 Reps
6A
Pinwheel Curl
2 Sets
12-15 Reps
6B
Finger Curls
2 Sets
12-15 Reps
Day 6
1
Cable Crunch
3 Sets
10-12 Reps
2
Deadlift (Barbell)
2 Sets
8-10 Reps
3A
T-Bar Row
2 Sets
10-12 Reps
3B
Pull-Up (Bodyweight)
2 Sets
10-12 Reps
4A
Seated Row (Cable)
2 Sets
10-12 Reps
4B
Lat Pulldown (Neutral Grip)
2 Sets
10-12 Reps
5A
Rear Delt Row
2 Sets
10-12 Reps
5B
Lying Rear Lateral Raise
2 Sets
10-12 Reps
6A
Seated Shoulder Press (Dumbbell)
2 Sets
10-12 Reps
6B
AD Press
2 Sets
10-12 Reps
7A
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
7B
Lateral Raise (Cable)
2 Sets
10-12 Reps
Day 1
1A
Standing Calf Raise
3 Sets
12 Reps
1B
Seated Calf Raise
3 Sets
12 Reps
2A
Platz Squat
2 Sets
8-10 Reps
2B
Leg Extension
2 Sets
10-12 Reps
3A
Good Morning
2 Sets
8-10 Reps
3B
Leg Curl
2 Sets
10-12 Reps
Day 2
1
Hanging Leg Raise
3 Sets
10-15 Reps
2A
Incline Bench Press (Barbell)
2 Sets
8-10 Reps
2B
Decline Bench Press (Barbell)
2 Sets
8-10 Reps
3A
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
3B
Decline Bench Press (Dumbbell)
2 Sets
10-12 Reps
4A
Chest Fly (Cable)
2 Sets
10-12 Reps
4B
Dip
2 Sets
10-12 Reps
5A
Drag Curls
2 Sets
10-12 Reps
5B
V-Handle Tricep Pushdown (Cable)
2 Sets
10-12 Reps
6A
Bicep Curl (Barbell)
2 Sets
10-12 Reps
6B
Monastery Tricep Extension
1 Set
1 Set
10-12 Reps
10-15 Reps
7A
Pinwheel Curl
2 Sets
12-15 Reps
7B
Finger Curls
2 Sets
12-15 Reps
Day 3
1
Cable Crunch
3 Sets
10-12 Reps
2
Deadlift (Barbell)
2 Sets
8-10 Reps
3A
T-Bar Row
2 Sets
10-12 Reps
3B
Pull-Up (Bodyweight)
2 Sets
10-12 Reps
4A
Seated Row (Cable)
2 Sets
10-12 Reps
4B
Lat Pulldown (Neutral Grip)
2 Sets
10-12 Reps
5A
Rear Delt Row
2 Sets
10-12 Reps
5B
Lying Rear Lateral Raise
2 Sets
10-12 Reps
6A
Seated Shoulder Press (Dumbbell)
2 Sets
10-12 Reps
6B
AD Press
2 Sets
10-12 Reps
7A
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
7B
Lateral Raise (Cable)
2 Sets
10-12 Reps
Day 4
1A
Standing Calf Raise
3 Sets
12 Reps
1B
Seated Calf Raise
3 Sets
12 Reps
2A
Belt Squat
2 Sets
8-10 Reps
2B
Leg Press
2 Sets
8-10 Reps
3A
Stiff Leg Deadlift
2 Sets
8-10 Reps
3B
Low Cable Split Squat
2 Sets
10-12 Reps
Day 5
1
Hanging Leg Raise
3 Sets
10-15 Reps
2A
Bench Press (Barbell)
2 Sets
8-10 Reps
2B
Bench Press (Dumbbell)
2 Sets
10-12 Reps
3A
Chest Press (Machine)
2 Sets
10-12 Reps
3B
Chest Fly (Machine)
2 Sets
10-12 Reps
4A
Bicep Curl (Cable)
2 Sets
10-12 Reps
4B
Tricep Pushdown (Cable)
2 Sets
10-12 Reps
5A
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
5B
Tricep Extension (Cable)
2 Sets
10-12 Reps
6A
Pinwheel Curl
2 Sets
12-15 Reps
6B
Finger Curls
2 Sets
12-15 Reps
Day 6
1
Cable Crunch
3 Sets
10-12 Reps
2
Deadlift (Barbell)
2 Sets
8-10 Reps
3A
T-Bar Row
2 Sets
10-12 Reps
3B
Pull-Up (Bodyweight)
2 Sets
10-12 Reps
4A
Seated Row (Cable)
2 Sets
10-12 Reps
4B
Lat Pulldown (Neutral Grip)
2 Sets
10-12 Reps
5A
Rear Delt Row
2 Sets
10-12 Reps
5B
Lying Rear Lateral Raise
2 Sets
10-12 Reps
6A
Seated Shoulder Press (Dumbbell)
2 Sets
10-12 Reps
6B
AD Press
2 Sets
10-12 Reps
7A
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
7B
Lateral Raise (Cable)
2 Sets
10-12 Reps
Day 1
1A
Standing Calf Raise
3 Sets
12 Reps
1B
Seated Calf Raise
3 Sets
12 Reps
2A
Platz Squat
2 Sets
8-10 Reps
2B
Leg Extension
2 Sets
10-12 Reps
3A
Good Morning
2 Sets
8-10 Reps
3B
Leg Curl
2 Sets
10-12 Reps
Day 2
1
Hanging Leg Raise
3 Sets
10-15 Reps
2A
Incline Bench Press (Barbell)
2 Sets
8-10 Reps
2B
Decline Bench Press (Barbell)
2 Sets
8-10 Reps
3A
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
3B
Decline Bench Press (Dumbbell)
2 Sets
10-12 Reps
4A
Chest Fly (Cable)
2 Sets
10-12 Reps
4B
Dip
2 Sets
10-12 Reps
5A
Drag Curls
2 Sets
10-12 Reps
5B
V-Handle Tricep Pushdown (Cable)
2 Sets
10-12 Reps
6A
Bicep Curl (Barbell)
2 Sets
10-12 Reps
6B
Monastery Tricep Extension
1 Set
1 Set
10-12 Reps
10-15 Reps
7A
Pinwheel Curl
2 Sets
12-15 Reps
7B
Finger Curls
2 Sets
12-15 Reps
Day 3
1
Cable Crunch
3 Sets
10-12 Reps
2
Deadlift (Barbell)
2 Sets
8-10 Reps
3A
T-Bar Row
2 Sets
10-12 Reps
3B
Pull-Up (Bodyweight)
2 Sets
10-12 Reps
4A
Seated Row (Cable)
2 Sets
10-12 Reps
4B
Lat Pulldown (Neutral Grip)
2 Sets
10-12 Reps
5A
Rear Delt Row
2 Sets
10-12 Reps
5B
Lying Rear Lateral Raise
2 Sets
10-12 Reps
6A
Seated Shoulder Press (Dumbbell)
2 Sets
10-12 Reps
6B
AD Press
2 Sets
10-12 Reps
7A
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
7B
Lateral Raise (Cable)
2 Sets
10-12 Reps
Day 4
1A
Standing Calf Raise
3 Sets
12 Reps
1B
Seated Calf Raise
3 Sets
12 Reps
2A
Belt Squat
2 Sets
8-10 Reps
2B
Leg Press
2 Sets
8-10 Reps
3A
Stiff Leg Deadlift
2 Sets
8-10 Reps
3B
Low Cable Split Squat
2 Sets
10-12 Reps
Day 5
1
Hanging Leg Raise
3 Sets
10-15 Reps
2A
Bench Press (Barbell)
2 Sets
8-10 Reps
2B
Bench Press (Dumbbell)
2 Sets
10-12 Reps
3A
Chest Press (Machine)
2 Sets
10-12 Reps
3B
Chest Fly (Machine)
2 Sets
10-12 Reps
4A
Bicep Curl (Cable)
2 Sets
10-12 Reps
4B
Tricep Pushdown (Cable)
2 Sets
10-12 Reps
5A
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
5B
Tricep Extension (Cable)
2 Sets
10-12 Reps
6A
Pinwheel Curl
2 Sets
12-15 Reps
6B
Finger Curls
2 Sets
12-15 Reps
Day 6
1
Cable Crunch
3 Sets
10-12 Reps
2
Deadlift (Barbell)
2 Sets
8-10 Reps
3A
T-Bar Row
2 Sets
10-12 Reps
3B
Pull-Up (Bodyweight)
2 Sets
10-12 Reps
4A
Seated Row (Cable)
2 Sets
10-12 Reps
4B
Lat Pulldown (Neutral Grip)
2 Sets
10-12 Reps
5A
Rear Delt Row
2 Sets
10-12 Reps
5B
Lying Rear Lateral Raise
2 Sets
10-12 Reps
6A
Seated Shoulder Press (Dumbbell)
2 Sets
10-12 Reps
6B
AD Press
2 Sets
10-12 Reps
7A
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
7B
Lateral Raise (Cable)
2 Sets
10-12 Reps
Day 1
1A
Standing Calf Raise
3 Sets
12 Reps
1B
Seated Calf Raise
3 Sets
12 Reps
2A
Platz Squat
2 Sets
8-10 Reps
2B
Leg Extension
2 Sets
10-12 Reps
3A
Good Morning
2 Sets
8-10 Reps
3B
Leg Curl
2 Sets
10-12 Reps
Day 2
1
Hanging Leg Raise
3 Sets
10-15 Reps
2A
Incline Bench Press (Barbell)
2 Sets
8-10 Reps
2B
Decline Bench Press (Barbell)
2 Sets
8-10 Reps
3A
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
3B
Decline Bench Press (Dumbbell)
2 Sets
10-12 Reps
4A
Chest Fly (Cable)
2 Sets
10-12 Reps
4B
Dip
2 Sets
10-12 Reps
5A
Drag Curls
2 Sets
10-12 Reps
5B
V-Handle Tricep Pushdown (Cable)
2 Sets
10-12 Reps
6A
Bicep Curl (Barbell)
2 Sets
10-12 Reps
6B
Monastery Tricep Extension
1 Set
1 Set
10-12 Reps
10-15 Reps
7A
Pinwheel Curl
2 Sets
12-15 Reps
7B
Finger Curls
2 Sets
12-15 Reps
Day 3
1
Cable Crunch
3 Sets
10-12 Reps
2
Deadlift (Barbell)
2 Sets
8-10 Reps
3A
T-Bar Row
2 Sets
10-12 Reps
3B
Pull-Up (Bodyweight)
2 Sets
10-12 Reps
4A
Seated Row (Cable)
2 Sets
10-12 Reps
4B
Lat Pulldown (Neutral Grip)
2 Sets
10-12 Reps
5A
Rear Delt Row
2 Sets
10-12 Reps
5B
Lying Rear Lateral Raise
2 Sets
10-12 Reps
6A
Seated Shoulder Press (Dumbbell)
2 Sets
10-12 Reps
6B
AD Press
2 Sets
10-12 Reps
7A
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
7B
Lateral Raise (Cable)
2 Sets
10-12 Reps
Day 4
1A
Standing Calf Raise
3 Sets
12 Reps
1B
Seated Calf Raise
3 Sets
12 Reps
2A
Belt Squat
2 Sets
8-10 Reps
2B
Leg Press
2 Sets
8-10 Reps
3A
Stiff Leg Deadlift
2 Sets
8-10 Reps
3B
Low Cable Split Squat
2 Sets
10-12 Reps
Day 5
1
Hanging Leg Raise
3 Sets
10-15 Reps
2A
Bench Press (Barbell)
2 Sets
8-10 Reps
2B
Bench Press (Dumbbell)
2 Sets
10-12 Reps
3A
Chest Press (Machine)
2 Sets
10-12 Reps
3B
Chest Fly (Machine)
2 Sets
10-12 Reps
4A
Bicep Curl (Cable)
2 Sets
10-12 Reps
4B
Tricep Pushdown (Cable)
2 Sets
10-12 Reps
5A
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
5B
Tricep Extension (Cable)
2 Sets
10-12 Reps
6A
Pinwheel Curl
2 Sets
12-15 Reps
6B
Finger Curls
2 Sets
12-15 Reps
Day 6
1
Cable Crunch
3 Sets
10-12 Reps
2
Deadlift (Barbell)
2 Sets
8-10 Reps
3A
T-Bar Row
2 Sets
10-12 Reps
3B
Pull-Up (Bodyweight)
2 Sets
10-12 Reps
4A
Seated Row (Cable)
2 Sets
10-12 Reps
4B
Lat Pulldown (Neutral Grip)
2 Sets
10-12 Reps
5A
Rear Delt Row
2 Sets
10-12 Reps
5B
Lying Rear Lateral Raise
2 Sets
10-12 Reps
6A
Seated Shoulder Press (Dumbbell)
2 Sets
10-12 Reps
6B
AD Press
2 Sets
10-12 Reps
7A
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
7B
Lateral Raise (Cable)
2 Sets
10-12 Reps
Day 1
1A
Standing Calf Raise
3 Sets
12 Reps
1B
Seated Calf Raise
3 Sets
12 Reps
2A
Platz Squat
2 Sets
8-10 Reps
2B
Leg Extension
2 Sets
10-12 Reps
3A
Good Morning
2 Sets
8-10 Reps
3B
Leg Curl
2 Sets
10-12 Reps
Day 2
1
Hanging Leg Raise
3 Sets
10-15 Reps
2A
Incline Bench Press (Barbell)
2 Sets
8-10 Reps
2B
Decline Bench Press (Barbell)
2 Sets
8-10 Reps
3A
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
3B
Decline Bench Press (Dumbbell)
2 Sets
10-12 Reps
4A
Chest Fly (Cable)
2 Sets
10-12 Reps
4B
Dip
2 Sets
10-12 Reps
5A
Drag Curls
2 Sets
10-12 Reps
5B
V-Handle Tricep Pushdown (Cable)
2 Sets
10-12 Reps
6A
Bicep Curl (Barbell)
2 Sets
10-12 Reps
6B
Monastery Tricep Extension
1 Set
1 Set
10-12 Reps
10-15 Reps
7A
Pinwheel Curl
2 Sets
12-15 Reps
7B
Finger Curls
2 Sets
12-15 Reps
Day 3
1
Cable Crunch
3 Sets
10-12 Reps
2
Deadlift (Barbell)
2 Sets
8-10 Reps
3A
T-Bar Row
2 Sets
10-12 Reps
3B
Pull-Up (Bodyweight)
2 Sets
10-12 Reps
4A
Seated Row (Cable)
2 Sets
10-12 Reps
4B
Lat Pulldown (Neutral Grip)
2 Sets
10-12 Reps
5A
Rear Delt Row
2 Sets
10-12 Reps
5B
Lying Rear Lateral Raise
2 Sets
10-12 Reps
6A
Seated Shoulder Press (Dumbbell)
2 Sets
10-12 Reps
6B
AD Press
2 Sets
10-12 Reps
7A
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
7B
Lateral Raise (Cable)
2 Sets
10-12 Reps
Day 4
1A
Standing Calf Raise
3 Sets
12 Reps
1B
Seated Calf Raise
3 Sets
12 Reps
2A
Belt Squat
2 Sets
8-10 Reps
2B
Leg Press
2 Sets
8-10 Reps
3A
Stiff Leg Deadlift
2 Sets
8-10 Reps
3B
Low Cable Split Squat
2 Sets
10-12 Reps
Day 5
1
Hanging Leg Raise
3 Sets
10-15 Reps
2A
Bench Press (Barbell)
2 Sets
8-10 Reps
2B
Bench Press (Dumbbell)
2 Sets
10-12 Reps
3A
Chest Press (Machine)
2 Sets
10-12 Reps
3B
Chest Fly (Machine)
2 Sets
10-12 Reps
4A
Bicep Curl (Cable)
2 Sets
10-12 Reps
4B
Tricep Pushdown (Cable)
2 Sets
10-12 Reps
5A
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
5B
Tricep Extension (Cable)
2 Sets
10-12 Reps
6A
Pinwheel Curl
2 Sets
12-15 Reps
6B
Finger Curls
2 Sets
12-15 Reps
Day 6
1
Cable Crunch
3 Sets
10-12 Reps
2
Deadlift (Barbell)
2 Sets
8-10 Reps
3A
T-Bar Row
2 Sets
10-12 Reps
3B
Pull-Up (Bodyweight)
2 Sets
10-12 Reps
4A
Seated Row (Cable)
2 Sets
10-12 Reps
4B
Lat Pulldown (Neutral Grip)
2 Sets
10-12 Reps
5A
Rear Delt Row
2 Sets
10-12 Reps
5B
Lying Rear Lateral Raise
2 Sets
10-12 Reps
6A
Seated Shoulder Press (Dumbbell)
2 Sets
10-12 Reps
6B
AD Press
2 Sets
10-12 Reps
7A
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
7B
Lateral Raise (Cable)
2 Sets
10-12 Reps
Day 1
1A
Standing Calf Raise
3 Sets
12 Reps
1B
Seated Calf Raise
3 Sets
12 Reps
2A
Platz Squat
2 Sets
8-10 Reps
2B
Leg Extension
2 Sets
10-12 Reps
3A
Good Morning
2 Sets
8-10 Reps
3B
Leg Curl
2 Sets
10-12 Reps
Day 2
1
Hanging Leg Raise
3 Sets
10-15 Reps
2A
Incline Bench Press (Barbell)
2 Sets
8-10 Reps
2B
Decline Bench Press (Barbell)
2 Sets
8-10 Reps
3A
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
3B
Decline Bench Press (Dumbbell)
2 Sets
10-12 Reps
4A
Chest Fly (Cable)
2 Sets
10-12 Reps
4B
Dip
2 Sets
10-12 Reps
5A
Drag Curls
2 Sets
10-12 Reps
5B
V-Handle Tricep Pushdown (Cable)
2 Sets
10-12 Reps
6A
Bicep Curl (Barbell)
2 Sets
10-12 Reps
6B
Monastery Tricep Extension
1 Set
1 Set
10-12 Reps
10-15 Reps
7A
Pinwheel Curl
2 Sets
12-15 Reps
7B
Finger Curls
2 Sets
12-15 Reps
Day 3
1
Cable Crunch
3 Sets
10-12 Reps
2
Deadlift (Barbell)
2 Sets
8-10 Reps
3A
T-Bar Row
2 Sets
10-12 Reps
3B
Pull-Up (Bodyweight)
2 Sets
10-12 Reps
4A
Seated Row (Cable)
2 Sets
10-12 Reps
4B
Lat Pulldown (Neutral Grip)
2 Sets
10-12 Reps
5A
Rear Delt Row
2 Sets
10-12 Reps
5B
Lying Rear Lateral Raise
2 Sets
10-12 Reps
6A
Seated Shoulder Press (Dumbbell)
2 Sets
10-12 Reps
6B
AD Press
2 Sets
10-12 Reps
7A
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
7B
Lateral Raise (Cable)
2 Sets
10-12 Reps
Day 4
1A
Standing Calf Raise
3 Sets
12 Reps
1B
Seated Calf Raise
3 Sets
12 Reps
2A
Belt Squat
2 Sets
8-10 Reps
2B
Leg Press
2 Sets
8-10 Reps
3A
Stiff Leg Deadlift
2 Sets
8-10 Reps
3B
Low Cable Split Squat
2 Sets
10-12 Reps
Day 5
1
Hanging Leg Raise
3 Sets
10-15 Reps
2A
Bench Press (Barbell)
2 Sets
8-10 Reps
2B
Bench Press (Dumbbell)
2 Sets
10-12 Reps
3A
Chest Press (Machine)
2 Sets
10-12 Reps
3B
Chest Fly (Machine)
2 Sets
10-12 Reps
4A
Bicep Curl (Cable)
2 Sets
10-12 Reps
4B
Tricep Pushdown (Cable)
2 Sets
10-12 Reps
5A
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
5B
Tricep Extension (Cable)
2 Sets
10-12 Reps
6A
Pinwheel Curl
2 Sets
12-15 Reps
6B
Finger Curls
2 Sets
12-15 Reps
Day 6
1
Cable Crunch
3 Sets
10-12 Reps
2
Deadlift (Barbell)
2 Sets
8-10 Reps
3A
T-Bar Row
2 Sets
10-12 Reps
3B
Pull-Up (Bodyweight)
2 Sets
10-12 Reps
4A
Seated Row (Cable)
2 Sets
10-12 Reps
4B
Lat Pulldown (Neutral Grip)
2 Sets
10-12 Reps
5A
Rear Delt Row
2 Sets
10-12 Reps
5B
Lying Rear Lateral Raise
2 Sets
10-12 Reps
6A
Seated Shoulder Press (Dumbbell)
2 Sets
10-12 Reps
6B
AD Press
2 Sets
10-12 Reps
7A
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
7B
Lateral Raise (Cable)
2 Sets
10-12 Reps
Day 1
1A
Standing Calf Raise
3 Sets
12 Reps
1B
Seated Calf Raise
3 Sets
12 Reps
2A
Platz Squat
2 Sets
8-10 Reps
2B
Leg Extension
2 Sets
10-12 Reps
3A
Good Morning
2 Sets
8-10 Reps
3B
Leg Curl
2 Sets
10-12 Reps
Day 2
1
Hanging Leg Raise
3 Sets
10-15 Reps
2A
Incline Bench Press (Barbell)
2 Sets
8-10 Reps
2B
Decline Bench Press (Barbell)
2 Sets
8-10 Reps
3A
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
3B
Decline Bench Press (Dumbbell)
2 Sets
10-12 Reps
4A
Chest Fly (Cable)
2 Sets
10-12 Reps
4B
Dip
2 Sets
10-12 Reps
5A
Drag Curls
2 Sets
10-12 Reps
5B
V-Handle Tricep Pushdown (Cable)
2 Sets
10-12 Reps
6A
Bicep Curl (Barbell)
2 Sets
10-12 Reps
6B
Monastery Tricep Extension
1 Set
1 Set
10-12 Reps
10-15 Reps
7A
Pinwheel Curl
2 Sets
12-15 Reps
7B
Finger Curls
2 Sets
12-15 Reps
Day 3
1
Cable Crunch
3 Sets
10-12 Reps
2
Deadlift (Barbell)
2 Sets
8-10 Reps
3A
T-Bar Row
2 Sets
10-12 Reps
3B
Pull-Up (Bodyweight)
2 Sets
10-12 Reps
4A
Seated Row (Cable)
2 Sets
10-12 Reps
4B
Lat Pulldown (Neutral Grip)
2 Sets
10-12 Reps
5A
Rear Delt Row
2 Sets
10-12 Reps
5B
Lying Rear Lateral Raise
2 Sets
10-12 Reps
6A
Seated Shoulder Press (Dumbbell)
2 Sets
10-12 Reps
6B
AD Press
2 Sets
10-12 Reps
7A
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
7B
Lateral Raise (Cable)
2 Sets
10-12 Reps
Day 4
1A
Standing Calf Raise
3 Sets
12 Reps
1B
Seated Calf Raise
3 Sets
12 Reps
2A
Belt Squat
2 Sets
8-10 Reps
2B
Leg Press
2 Sets
8-10 Reps
3A
Stiff Leg Deadlift
2 Sets
8-10 Reps
3B
Low Cable Split Squat
2 Sets
10-12 Reps
Day 5
1
Hanging Leg Raise
3 Sets
10-15 Reps
2A
Bench Press (Barbell)
2 Sets
8-10 Reps
2B
Bench Press (Dumbbell)
2 Sets
10-12 Reps
3A
Chest Press (Machine)
2 Sets
10-12 Reps
3B
Chest Fly (Machine)
2 Sets
10-12 Reps
4A
Bicep Curl (Cable)
2 Sets
10-12 Reps
4B
Tricep Pushdown (Cable)
2 Sets
10-12 Reps
5A
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
5B
Tricep Extension (Cable)
2 Sets
10-12 Reps
6A
Pinwheel Curl
2 Sets
12-15 Reps
6B
Finger Curls
2 Sets
12-15 Reps
Day 6
1
Cable Crunch
3 Sets
10-12 Reps
2
Deadlift (Barbell)
2 Sets
8-10 Reps
3A
T-Bar Row
2 Sets
10-12 Reps
3B
Pull-Up (Bodyweight)
2 Sets
10-12 Reps
4A
Seated Row (Cable)
2 Sets
10-12 Reps
4B
Lat Pulldown (Neutral Grip)
2 Sets
10-12 Reps
5A
Rear Delt Row
2 Sets
10-12 Reps
5B
Lying Rear Lateral Raise
2 Sets
10-12 Reps
6A
Seated Shoulder Press (Dumbbell)
2 Sets
10-12 Reps
6B
AD Press
2 Sets
10-12 Reps
7A
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
7B
Lateral Raise (Cable)
2 Sets
10-12 Reps
Day 1
1A
Standing Calf Raise
3 Sets
12 Reps
1B
Seated Calf Raise
3 Sets
12 Reps
2A
Platz Squat
2 Sets
8-10 Reps
2B
Leg Extension
2 Sets
10-12 Reps
3A
Good Morning
2 Sets
8-10 Reps
3B
Leg Curl
2 Sets
10-12 Reps
Day 2
1
Hanging Leg Raise
3 Sets
10-15 Reps
2A
Incline Bench Press (Barbell)
2 Sets
8-10 Reps
2B
Decline Bench Press (Barbell)
2 Sets
8-10 Reps
3A
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
3B
Decline Bench Press (Dumbbell)
2 Sets
10-12 Reps
4A
Chest Fly (Cable)
2 Sets
10-12 Reps
4B
Dip
2 Sets
10-12 Reps
5A
Drag Curls
2 Sets
10-12 Reps
5B
V-Handle Tricep Pushdown (Cable)
2 Sets
10-12 Reps
6A
Bicep Curl (Barbell)
2 Sets
10-12 Reps
6B
Monastery Tricep Extension
1 Set
1 Set
10-12 Reps
10-15 Reps
7A
Pinwheel Curl
2 Sets
12-15 Reps
7B
Finger Curls
2 Sets
12-15 Reps
Day 3
1
Cable Crunch
3 Sets
10-12 Reps
2
Deadlift (Barbell)
2 Sets
8-10 Reps
3A
T-Bar Row
2 Sets
10-12 Reps
3B
Pull-Up (Bodyweight)
2 Sets
10-12 Reps
4A
Seated Row (Cable)
2 Sets
10-12 Reps
4B
Lat Pulldown (Neutral Grip)
2 Sets
10-12 Reps
5A
Rear Delt Row
2 Sets
10-12 Reps
5B
Lying Rear Lateral Raise
2 Sets
10-12 Reps
6A
Seated Shoulder Press (Dumbbell)
2 Sets
10-12 Reps
6B
AD Press
2 Sets
10-12 Reps
7A
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
7B
Lateral Raise (Cable)
2 Sets
10-12 Reps
Day 4
1A
Standing Calf Raise
3 Sets
12 Reps
1B
Seated Calf Raise
3 Sets
12 Reps
2A
Belt Squat
2 Sets
8-10 Reps
2B
Leg Press
2 Sets
8-10 Reps
3A
Stiff Leg Deadlift
2 Sets
8-10 Reps
3B
Low Cable Split Squat
2 Sets
10-12 Reps
Day 5
1
Hanging Leg Raise
3 Sets
10-15 Reps
2A
Bench Press (Barbell)
2 Sets
8-10 Reps
2B
Bench Press (Dumbbell)
2 Sets
10-12 Reps
3A
Chest Press (Machine)
2 Sets
10-12 Reps
3B
Chest Fly (Machine)
2 Sets
10-12 Reps
4A
Bicep Curl (Cable)
2 Sets
10-12 Reps
4B
Tricep Pushdown (Cable)
2 Sets
10-12 Reps
5A
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
5B
Tricep Extension (Cable)
2 Sets
10-12 Reps
6A
Pinwheel Curl
2 Sets
12-15 Reps
6B
Finger Curls
2 Sets
12-15 Reps
Day 6
1
Cable Crunch
3 Sets
10-12 Reps
2
Deadlift (Barbell)
2 Sets
8-10 Reps
3A
T-Bar Row
2 Sets
10-12 Reps
3B
Pull-Up (Bodyweight)
2 Sets
10-12 Reps
4A
Seated Row (Cable)
2 Sets
10-12 Reps
4B
Lat Pulldown (Neutral Grip)
2 Sets
10-12 Reps
5A
Rear Delt Row
2 Sets
10-12 Reps
5B
Lying Rear Lateral Raise
2 Sets
10-12 Reps
6A
Seated Shoulder Press (Dumbbell)
2 Sets
10-12 Reps
6B
AD Press
2 Sets
10-12 Reps
7A
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
7B
Lateral Raise (Cable)
2 Sets
10-12 Reps
Day 1
1A
Standing Calf Raise
3 Sets
12 Reps
1B
Seated Calf Raise
3 Sets
12 Reps
2A
Platz Squat
2 Sets
8-10 Reps
2B
Leg Extension
2 Sets
10-12 Reps
3A
Good Morning
2 Sets
8-10 Reps
3B
Leg Curl
2 Sets
10-12 Reps
Day 2
1
Hanging Leg Raise
3 Sets
10-15 Reps
2A
Incline Bench Press (Barbell)
2 Sets
8-10 Reps
2B
Decline Bench Press (Barbell)
2 Sets
8-10 Reps
3A
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
3B
Decline Bench Press (Dumbbell)
2 Sets
10-12 Reps
4A
Chest Fly (Cable)
2 Sets
10-12 Reps
4B
Dip
2 Sets
10-12 Reps
5A
Drag Curls
2 Sets
10-12 Reps
5B
V-Handle Tricep Pushdown (Cable)
2 Sets
10-12 Reps
6A
Bicep Curl (Barbell)
2 Sets
10-12 Reps
6B
Monastery Tricep Extension
1 Set
1 Set
10-12 Reps
10-15 Reps
7A
Pinwheel Curl
2 Sets
12-15 Reps
7B
Finger Curls
2 Sets
12-15 Reps
Day 3
1
Cable Crunch
3 Sets
10-12 Reps
2
Deadlift (Barbell)
2 Sets
8-10 Reps
3A
T-Bar Row
2 Sets
10-12 Reps
3B
Pull-Up (Bodyweight)
2 Sets
10-12 Reps
4A
Seated Row (Cable)
2 Sets
10-12 Reps
4B
Lat Pulldown (Neutral Grip)
2 Sets
10-12 Reps
5A
Rear Delt Row
2 Sets
10-12 Reps
5B
Lying Rear Lateral Raise
2 Sets
10-12 Reps
6A
Seated Shoulder Press (Dumbbell)
2 Sets
10-12 Reps
6B
AD Press
2 Sets
10-12 Reps
7A
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
7B
Lateral Raise (Cable)
2 Sets
10-12 Reps
Day 4
1A
Standing Calf Raise
3 Sets
12 Reps
1B
Seated Calf Raise
3 Sets
12 Reps
2A
Belt Squat
2 Sets
8-10 Reps
2B
Leg Press
2 Sets
8-10 Reps
3A
Stiff Leg Deadlift
2 Sets
8-10 Reps
3B
Low Cable Split Squat
2 Sets
10-12 Reps
Day 5
1
Hanging Leg Raise
3 Sets
10-15 Reps
2A
Bench Press (Barbell)
2 Sets
8-10 Reps
2B
Bench Press (Dumbbell)
2 Sets
10-12 Reps
3A
Chest Press (Machine)
2 Sets
10-12 Reps
3B
Chest Fly (Machine)
2 Sets
10-12 Reps
4A
Bicep Curl (Cable)
2 Sets
10-12 Reps
4B
Tricep Pushdown (Cable)
2 Sets
10-12 Reps
5A
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
5B
Tricep Extension (Cable)
2 Sets
10-12 Reps
6A
Pinwheel Curl
2 Sets
12-15 Reps
6B
Finger Curls
2 Sets
12-15 Reps
Day 6
1
Cable Crunch
3 Sets
10-12 Reps
2
Deadlift (Barbell)
2 Sets
8-10 Reps
3A
T-Bar Row
2 Sets
10-12 Reps
3B
Pull-Up (Bodyweight)
2 Sets
10-12 Reps
4A
Seated Row (Cable)
2 Sets
10-12 Reps
4B
Lat Pulldown (Neutral Grip)
2 Sets
10-12 Reps
5A
Rear Delt Row
2 Sets
10-12 Reps
5B
Lying Rear Lateral Raise
2 Sets
10-12 Reps
6A
Seated Shoulder Press (Dumbbell)
2 Sets
10-12 Reps
6B
AD Press
2 Sets
10-12 Reps
7A
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
7B
Lateral Raise (Cable)
2 Sets
10-12 Reps
Day 1
1A
Standing Calf Raise
3 Sets
12 Reps
1B
Seated Calf Raise
3 Sets
12 Reps
2A
Platz Squat
2 Sets
8-10 Reps
2B
Leg Extension
2 Sets
10-12 Reps
3A
Good Morning
2 Sets
8-10 Reps
3B
Leg Curl
2 Sets
10-12 Reps
Day 2
1
Hanging Leg Raise
3 Sets
10-15 Reps
2A
Incline Bench Press (Barbell)
2 Sets
8-10 Reps
2B
Decline Bench Press (Barbell)
2 Sets
8-10 Reps
3A
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
3B
Decline Bench Press (Dumbbell)
2 Sets
10-12 Reps
4A
Chest Fly (Cable)
2 Sets
10-12 Reps
4B
Dip
2 Sets
10-12 Reps
5A
Drag Curls
2 Sets
10-12 Reps
5B
V-Handle Tricep Pushdown (Cable)
2 Sets
10-12 Reps
6A
Bicep Curl (Barbell)
2 Sets
10-12 Reps
6B
Monastery Tricep Extension
1 Set
1 Set
10-12 Reps
10-15 Reps
7A
Pinwheel Curl
2 Sets
12-15 Reps
7B
Finger Curls
2 Sets
12-15 Reps
Day 3
1
Cable Crunch
3 Sets
10-12 Reps
2
Deadlift (Barbell)
2 Sets
8-10 Reps
3A
T-Bar Row
2 Sets
10-12 Reps
3B
Pull-Up (Bodyweight)
2 Sets
10-12 Reps
4A
Seated Row (Cable)
2 Sets
10-12 Reps
4B
Lat Pulldown (Neutral Grip)
2 Sets
10-12 Reps
5A
Rear Delt Row
2 Sets
10-12 Reps
5B
Lying Rear Lateral Raise
2 Sets
10-12 Reps
6A
Seated Shoulder Press (Dumbbell)
2 Sets
10-12 Reps
6B
AD Press
2 Sets
10-12 Reps
7A
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
7B
Lateral Raise (Cable)
2 Sets
10-12 Reps
Day 4
1A
Standing Calf Raise
3 Sets
12 Reps
1B
Seated Calf Raise
3 Sets
12 Reps
2A
Belt Squat
2 Sets
8-10 Reps
2B
Leg Press
2 Sets
8-10 Reps
3A
Stiff Leg Deadlift
2 Sets
8-10 Reps
3B
Low Cable Split Squat
2 Sets
10-12 Reps
Day 5
1
Hanging Leg Raise
3 Sets
10-15 Reps
2A
Bench Press (Barbell)
2 Sets
8-10 Reps
2B
Bench Press (Dumbbell)
2 Sets
10-12 Reps
3A
Chest Press (Machine)
2 Sets
10-12 Reps
3B
Chest Fly (Machine)
2 Sets
10-12 Reps
4A
Bicep Curl (Cable)
2 Sets
10-12 Reps
4B
Tricep Pushdown (Cable)
2 Sets
10-12 Reps
5A
Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
5B
Tricep Extension (Cable)
2 Sets
10-12 Reps
6A
Pinwheel Curl
2 Sets
12-15 Reps
6B
Finger Curls
2 Sets
12-15 Reps
Day 6
1
Cable Crunch
3 Sets
10-12 Reps
2
Deadlift (Barbell)
2 Sets
8-10 Reps
3A
T-Bar Row
2 Sets
10-12 Reps
3B
Pull-Up (Bodyweight)
2 Sets
10-12 Reps
4A
Seated Row (Cable)
2 Sets
10-12 Reps
4B
Lat Pulldown (Neutral Grip)
2 Sets
10-12 Reps
5A
Rear Delt Row
2 Sets
10-12 Reps
5B
Lying Rear Lateral Raise
2 Sets
10-12 Reps
6A
Seated Shoulder Press (Dumbbell)
2 Sets
10-12 Reps
6B
AD Press
2 Sets
10-12 Reps
7A
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
7B
Lateral Raise (Cable)
2 Sets
10-12 Reps