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Maintenance Upper Lower Maintain (Mod for back Fused Back) (1) (1)
by Deadly Mosquito
Program Description
This is an Upper Lower program for muscle maintenance only. This was approved for me by my TILF orthopedic surgeon, Dr. Bennett Grimm. Start by calculating 67% of your 1RM. A good place to find where your goal lifting weight stacks up against other people who are the same age and sex go to StrengthLevel.com. I factor my 1RM maximum weight to the advanced category. Performing 15 reps should be heavy enough to fail on the 16th. Rating of Perceived Exertion (RPE) is used as well as max reps in this program. RPE 9 = 1-2 more possible reps RPE 9.5 = 0-1 more possible rep RPE 10 = To failure
Program Overview
Level
Beginner, Novice, Intermediate
Goal
Athletics, Muscle & Sculpting, Bodyweight Fitness
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
30 minutes
Created
Apr 26, 2024 10:14
Last Edited
May 14, 2024 06:26
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Week 1
1 / 12 Weeks
Day 1
1
Elliptical Warmup
1 Set
5 mins
@6.5
2
Bench Press (Barbell)
1 Set
15 Reps
@10
3
Incline Bench Press (Dumbbell)
1 Set
15+ Reps
@10
4
Rear Delt Fly (Dumbbell)
1 Set
15 Reps
@10
5
Bent Over Row (Barbell)
1 Set
15 Reps
@10
6
Lat Pulldown
1 Set
15+ Reps
@10
7
Overhead Press (Machine)
1 Set
15+ Reps
@10
8
Concentration Curl
1 Set
15+ Reps
@10
9
Dumbbell Bench Pullover
1 Set
15+ Reps
@10
10
Oblique Crunch
1 Set
75 Reps
@10
Day 2
1
Elliptical Warmup
1 Set
5 mins
@6.5
2
Belt Squat
1 Set
15 Reps
@10
3
Hammer Squat Lung Calf Raises
1 Set
15+ Reps
@10
4
Leg Press (45 Degrees)
1 Set
15+ Reps
@10
5
Sled Press Calf Raise
1 Set
15+ Reps
@10
6
Leg Extension
1 Set
15 Reps
@10
7
Hanging Toes To Bar
1 Set
21 Reps
@10
Day 3
1
Elliptical Warmup
1 Set
5 mins
@6.5
2
Incline Bench Press (Barbell)
1 Set
15+ Reps
@9.5
3
Chest Fly (Dumbbell)
1 Set
15+ Reps
@10
4
Seated Row (Cable)
1 Set
15+ Reps
@10
5
Single Arm Row (Dumbbell)
1 Set
15+ Reps
@10
6
Lateral Raise (Dumbbell)
1 Set
15+ Reps
@10
7
Front Raise
1 Set
15 Reps
@10
8
Bicep Curl (Cable)
1 Set
15+ Reps
@10
9
V-Handle Tricep Pushdown (Cable)
1 Set
15+ Reps
@10
10
Lying Leg Raise
1 Set
51 Reps
@10
Day 4
1
Elliptical Warmup
1 Set
5 mins
@6.5
2
Hammer Squat Lunge Machine (bulgarian Squats)
1 Set
15 Reps
@10
3
Hammer Squat Lung Calf Raises
1 Set
15+ Reps
@10
4
Leg Press (45 Degrees)
1 Set
15+ Reps
@10
5
Sled Press Calf Raise
1 Set
15+ Reps
@10
6
Lunge (Bodyweight)
1 Set
52 Reps
@10
7
Leg Curl
1 Set
15 Reps
@10
8
Ab Wheel
1 Set
30 Reps
@10
Day 1
1
Elliptical Warmup
1 Set
5 mins
@6.5
2
Bench Press (Barbell)
1 Set
15 Reps
@10
3
Incline Bench Press (Dumbbell)
1 Set
15+ Reps
@10
4
Rear Delt Fly (Dumbbell)
1 Set
15 Reps
@10
5
Bent Over Row (Barbell)
1 Set
15 Reps
@10
6
Lat Pulldown
1 Set
15+ Reps
@10
7
Overhead Press (Machine)
1 Set
15+ Reps
@10
8
Concentration Curl
1 Set
15+ Reps
@10
9
Dumbbell Bench Pullover
1 Set
15+ Reps
@10
10
Oblique Crunch
1 Set
75 Reps
@10
Day 2
1
Elliptical Warmup
1 Set
5 mins
@6.5
2
Belt Squat
1 Set
15 Reps
@10
3
Hammer Squat Lung Calf Raises
1 Set
15+ Reps
@10
4
Leg Press (45 Degrees)
1 Set
15+ Reps
@10
5
Sled Press Calf Raise
1 Set
15+ Reps
@10
6
Leg Extension
1 Set
15 Reps
@10
7
Hanging Toes To Bar
1 Set
21 Reps
@10
Day 3
1
Elliptical Warmup
1 Set
5 mins
@6.5
2
Incline Bench Press (Barbell)
1 Set
15+ Reps
@9.5
3
Chest Fly (Dumbbell)
1 Set
15+ Reps
@10
4
Seated Row (Cable)
1 Set
15+ Reps
@10
5
Single Arm Row (Dumbbell)
1 Set
15+ Reps
@10
6
Lateral Raise (Dumbbell)
1 Set
15+ Reps
@10
7
Front Raise
1 Set
15 Reps
@10
8
Bicep Curl (Cable)
1 Set
15+ Reps
@10
9
V-Handle Tricep Pushdown (Cable)
1 Set
15+ Reps
@10
10
Lying Leg Raise
1 Set
51 Reps
@10
Day 4
1
Elliptical Warmup
1 Set
5 mins
@6.5
2
Hammer Squat Lunge Machine (bulgarian Squats)
1 Set
15 Reps
@10
3
Hammer Squat Lung Calf Raises
1 Set
15+ Reps
@10
4
Leg Press (45 Degrees)
1 Set
15+ Reps
@10
5
Sled Press Calf Raise
1 Set
15+ Reps
@10
6
Lunge (Bodyweight)
1 Set
52 Reps
@10
7
Leg Curl
1 Set
15 Reps
@10
8
Ab Wheel
1 Set
30 Reps
@10
Day 1
1
Elliptical Warmup
1 Set
5 mins
@6.5
2
Bench Press (Barbell)
1 Set
15 Reps
@10
3
Incline Bench Press (Dumbbell)
1 Set
15+ Reps
@10
4
Rear Delt Fly (Dumbbell)
1 Set
15 Reps
@10
5
Bent Over Row (Barbell)
1 Set
15 Reps
@10
6
Lat Pulldown
1 Set
15+ Reps
@10
7
Overhead Press (Machine)
1 Set
15+ Reps
@10
8
Concentration Curl
1 Set
15+ Reps
@10
9
Dumbbell Bench Pullover
1 Set
15+ Reps
@10
10
Oblique Crunch
1 Set
75 Reps
@10
Day 2
1
Elliptical Warmup
1 Set
5 mins
@6.5
2
Belt Squat
1 Set
15 Reps
@10
3
Hammer Squat Lung Calf Raises
1 Set
15+ Reps
@10
4
Leg Press (45 Degrees)
1 Set
15+ Reps
@10
5
Sled Press Calf Raise
1 Set
15+ Reps
@10
6
Leg Extension
1 Set
15 Reps
@10
7
Hanging Toes To Bar
1 Set
21 Reps
@10
Day 3
1
Elliptical Warmup
1 Set
5 mins
@6.5
2
Incline Bench Press (Barbell)
1 Set
15+ Reps
@9.5
3
Chest Fly (Dumbbell)
1 Set
15+ Reps
@10
4
Seated Row (Cable)
1 Set
15+ Reps
@10
5
Single Arm Row (Dumbbell)
1 Set
15+ Reps
@10
6
Lateral Raise (Dumbbell)
1 Set
15+ Reps
@10
7
Front Raise
1 Set
15 Reps
@10
8
Bicep Curl (Cable)
1 Set
15+ Reps
@10
9
V-Handle Tricep Pushdown (Cable)
1 Set
15+ Reps
@10
10
Lying Leg Raise
1 Set
51 Reps
@10
Day 4
1
Elliptical Warmup
1 Set
5 mins
@6.5
2
Hammer Squat Lunge Machine (bulgarian Squats)
1 Set
15 Reps
@10
3
Hammer Squat Lung Calf Raises
1 Set
15+ Reps
@10
4
Leg Press (45 Degrees)
1 Set
15+ Reps
@10
5
Sled Press Calf Raise
1 Set
15+ Reps
@10
6
Lunge (Bodyweight)
1 Set
52 Reps
@10
7
Leg Curl
1 Set
15 Reps
@10
8
Ab Wheel
1 Set
30 Reps
@10
Day 1
1
Elliptical Warmup
1 Set
5 mins
@6.5
2
Bench Press (Barbell)
1 Set
15 Reps
@10
3
Incline Bench Press (Dumbbell)
1 Set
15+ Reps
@10
4
Rear Delt Fly (Dumbbell)
1 Set
15 Reps
@10
5
Bent Over Row (Barbell)
1 Set
15 Reps
@10
6
Lat Pulldown
1 Set
15+ Reps
@10
7
Overhead Press (Machine)
1 Set
15+ Reps
@10
8
Concentration Curl
1 Set
15+ Reps
@10
9
Dumbbell Bench Pullover
1 Set
15+ Reps
@10
10
Oblique Crunch
1 Set
75 Reps
@10
Day 2
1
Elliptical Warmup
1 Set
5 mins
@6.5
2
Belt Squat
1 Set
15 Reps
@10
3
Hammer Squat Lung Calf Raises
1 Set
15+ Reps
@10
4
Leg Press (45 Degrees)
1 Set
15+ Reps
@10
5
Sled Press Calf Raise
1 Set
15+ Reps
@10
6
Leg Extension
1 Set
15 Reps
@10
7
Hanging Toes To Bar
1 Set
21 Reps
@10
Day 3
1
Elliptical Warmup
1 Set
5 mins
@6.5
2
Incline Bench Press (Barbell)
1 Set
15+ Reps
@9.5
3
Chest Fly (Dumbbell)
1 Set
15+ Reps
@10
4
Seated Row (Cable)
1 Set
15+ Reps
@10
5
Single Arm Row (Dumbbell)
1 Set
15+ Reps
@10
6
Lateral Raise (Dumbbell)
1 Set
15+ Reps
@10
7
Front Raise
1 Set
15 Reps
@10
8
Bicep Curl (Cable)
1 Set
15+ Reps
@10
9
V-Handle Tricep Pushdown (Cable)
1 Set
15+ Reps
@10
10
Lying Leg Raise
1 Set
51 Reps
@10
Day 4
1
Elliptical Warmup
1 Set
5 mins
@6.5
2
Hammer Squat Lunge Machine (bulgarian Squats)
1 Set
15 Reps
@10
3
Hammer Squat Lung Calf Raises
1 Set
15+ Reps
@10
4
Leg Press (45 Degrees)
1 Set
15+ Reps
@10
5
Sled Press Calf Raise
1 Set
15+ Reps
@10
6
Lunge (Bodyweight)
1 Set
52 Reps
@10
7
Leg Curl
1 Set
15 Reps
@10
8
Ab Wheel
1 Set
30 Reps
@10
Day 1
1
Elliptical Warmup
1 Set
5 mins
@6.5
2
Bench Press (Barbell)
1 Set
15 Reps
@10
3
Incline Bench Press (Dumbbell)
1 Set
15+ Reps
@10
4
Rear Delt Fly (Dumbbell)
1 Set
15 Reps
@10
5
Bent Over Row (Barbell)
1 Set
15 Reps
@10
6
Lat Pulldown
1 Set
15+ Reps
@10
7
Overhead Press (Machine)
1 Set
15+ Reps
@10
8
Concentration Curl
1 Set
15+ Reps
@10
9
Dumbbell Bench Pullover
1 Set
15+ Reps
@10
10
Oblique Crunch
1 Set
75 Reps
@10
Day 2
1
Elliptical Warmup
1 Set
5 mins
@6.5
2
Belt Squat
1 Set
15 Reps
@10
3
Hammer Squat Lung Calf Raises
1 Set
15+ Reps
@10
4
Leg Press (45 Degrees)
1 Set
15+ Reps
@10
5
Sled Press Calf Raise
1 Set
15+ Reps
@10
6
Leg Extension
1 Set
15 Reps
@10
7
Hanging Toes To Bar
1 Set
21 Reps
@10
Day 3
1
Elliptical Warmup
1 Set
5 mins
@6.5
2
Incline Bench Press (Barbell)
1 Set
15+ Reps
@9.5
3
Chest Fly (Dumbbell)
1 Set
15+ Reps
@10
4
Seated Row (Cable)
1 Set
15+ Reps
@10
5
Single Arm Row (Dumbbell)
1 Set
15+ Reps
@10
6
Lateral Raise (Dumbbell)
1 Set
15+ Reps
@10
7
Front Raise
1 Set
15 Reps
@10
8
Bicep Curl (Cable)
1 Set
15+ Reps
@10
9
V-Handle Tricep Pushdown (Cable)
1 Set
15+ Reps
@10
10
Lying Leg Raise
1 Set
51 Reps
@10
Day 4
1
Elliptical Warmup
1 Set
5 mins
@6.5
2
Hammer Squat Lunge Machine (bulgarian Squats)
1 Set
15 Reps
@10
3
Hammer Squat Lung Calf Raises
1 Set
15+ Reps
@10
4
Leg Press (45 Degrees)
1 Set
15+ Reps
@10
5
Sled Press Calf Raise
1 Set
15+ Reps
@10
6
Lunge (Bodyweight)
1 Set
52 Reps
@10
7
Leg Curl
1 Set
15 Reps
@10
8
Ab Wheel
1 Set
30 Reps
@10
Day 1
1
Elliptical Warmup
1 Set
5 mins
@6.5
2
Bench Press (Barbell)
1 Set
15 Reps
@10
3
Incline Bench Press (Dumbbell)
1 Set
15+ Reps
@10
4
Rear Delt Fly (Dumbbell)
1 Set
15 Reps
@10
5
Bent Over Row (Barbell)
1 Set
15 Reps
@10
6
Lat Pulldown
1 Set
15+ Reps
@10
7
Overhead Press (Machine)
1 Set
15+ Reps
@10
8
Concentration Curl
1 Set
15+ Reps
@10
9
Dumbbell Bench Pullover
1 Set
15+ Reps
@10
10
Oblique Crunch
1 Set
75 Reps
@10
Day 2
1
Elliptical Warmup
1 Set
5 mins
@6.5
2
Belt Squat
1 Set
15 Reps
@10
3
Hammer Squat Lung Calf Raises
1 Set
15+ Reps
@10
4
Leg Press (45 Degrees)
1 Set
15+ Reps
@10
5
Sled Press Calf Raise
1 Set
15+ Reps
@10
6
Leg Extension
1 Set
15 Reps
@10
7
Hanging Toes To Bar
1 Set
21 Reps
@10
Day 3
1
Elliptical Warmup
1 Set
5 mins
@6.5
2
Incline Bench Press (Barbell)
1 Set
15+ Reps
@9.5
3
Chest Fly (Dumbbell)
1 Set
15+ Reps
@10
4
Seated Row (Cable)
1 Set
15+ Reps
@10
5
Single Arm Row (Dumbbell)
1 Set
15+ Reps
@10
6
Lateral Raise (Dumbbell)
1 Set
15+ Reps
@10
7
Front Raise
1 Set
15 Reps
@10
8
Bicep Curl (Cable)
1 Set
15+ Reps
@10
9
V-Handle Tricep Pushdown (Cable)
1 Set
15+ Reps
@10
10
Lying Leg Raise
1 Set
51 Reps
@10
Day 4
1
Elliptical Warmup
1 Set
5 mins
@6.5
2
Hammer Squat Lunge Machine (bulgarian Squats)
1 Set
15 Reps
@10
3
Hammer Squat Lung Calf Raises
1 Set
15+ Reps
@10
4
Leg Press (45 Degrees)
1 Set
15+ Reps
@10
5
Sled Press Calf Raise
1 Set
15+ Reps
@10
6
Lunge (Bodyweight)
1 Set
52 Reps
@10
7
Leg Curl
1 Set
15 Reps
@10
8
Ab Wheel
1 Set
30 Reps
@10
Day 1
1
Elliptical Warmup
1 Set
5 mins
@6.5
2
Bench Press (Barbell)
1 Set
15 Reps
@10
3
Incline Bench Press (Dumbbell)
1 Set
15+ Reps
@10
4
Rear Delt Fly (Dumbbell)
1 Set
15 Reps
@10
5
Bent Over Row (Barbell)
1 Set
15 Reps
@10
6
Lat Pulldown
1 Set
15+ Reps
@10
7
Overhead Press (Machine)
1 Set
15+ Reps
@10
8
Concentration Curl
1 Set
15+ Reps
@10
9
Dumbbell Bench Pullover
1 Set
15+ Reps
@10
10
Oblique Crunch
1 Set
75 Reps
@10
Day 2
1
Elliptical Warmup
1 Set
5 mins
@6.5
2
Belt Squat
1 Set
15 Reps
@10
3
Hammer Squat Lung Calf Raises
1 Set
15+ Reps
@10
4
Leg Press (45 Degrees)
1 Set
15+ Reps
@10
5
Sled Press Calf Raise
1 Set
15+ Reps
@10
6
Leg Extension
1 Set
15 Reps
@10
7
Hanging Toes To Bar
1 Set
21 Reps
@10
Day 3
1
Elliptical Warmup
1 Set
5 mins
@6.5
2
Incline Bench Press (Barbell)
1 Set
15+ Reps
@9.5
3
Chest Fly (Dumbbell)
1 Set
15+ Reps
@10
4
Seated Row (Cable)
1 Set
15+ Reps
@10
5
Single Arm Row (Dumbbell)
1 Set
15+ Reps
@10
6
Lateral Raise (Dumbbell)
1 Set
15+ Reps
@10
7
Front Raise
1 Set
15 Reps
@10
8
Bicep Curl (Cable)
1 Set
15+ Reps
@10
9
V-Handle Tricep Pushdown (Cable)
1 Set
15+ Reps
@10
10
Lying Leg Raise
1 Set
51 Reps
@10
Day 4
1
Elliptical Warmup
1 Set
5 mins
@6.5
2
Hammer Squat Lunge Machine (bulgarian Squats)
1 Set
15 Reps
@10
3
Hammer Squat Lung Calf Raises
1 Set
15+ Reps
@10
4
Leg Press (45 Degrees)
1 Set
15+ Reps
@10
5
Sled Press Calf Raise
1 Set
15+ Reps
@10
6
Lunge (Bodyweight)
1 Set
52 Reps
@10
7
Leg Curl
1 Set
15 Reps
@10
8
Ab Wheel
1 Set
30 Reps
@10
Day 1
1
Elliptical Warmup
1 Set
5 mins
@6.5
2
Bench Press (Barbell)
1 Set
15 Reps
@10
3
Incline Bench Press (Dumbbell)
1 Set
15+ Reps
@10
4
Rear Delt Fly (Dumbbell)
1 Set
15 Reps
@10
5
Bent Over Row (Barbell)
1 Set
15 Reps
@10
6
Lat Pulldown
1 Set
15+ Reps
@10
7
Overhead Press (Machine)
1 Set
15+ Reps
@10
8
Concentration Curl
1 Set
15+ Reps
@10
9
Dumbbell Bench Pullover
1 Set
15+ Reps
@10
10
Oblique Crunch
1 Set
75 Reps
@10
Day 2
1
Elliptical Warmup
1 Set
5 mins
@6.5
2
Belt Squat
1 Set
15 Reps
@10
3
Hammer Squat Lung Calf Raises
1 Set
15+ Reps
@10
4
Leg Press (45 Degrees)
1 Set
15+ Reps
@10
5
Sled Press Calf Raise
1 Set
15+ Reps
@10
6
Leg Extension
1 Set
15 Reps
@10
7
Hanging Toes To Bar
1 Set
21 Reps
@10
Day 3
1
Elliptical Warmup
1 Set
5 mins
@6.5
2
Incline Bench Press (Barbell)
1 Set
15+ Reps
@9.5
3
Chest Fly (Dumbbell)
1 Set
15+ Reps
@10
4
Seated Row (Cable)
1 Set
15+ Reps
@10
5
Single Arm Row (Dumbbell)
1 Set
15+ Reps
@10
6
Lateral Raise (Dumbbell)
1 Set
15+ Reps
@10
7
Front Raise
1 Set
15 Reps
@10
8
Bicep Curl (Cable)
1 Set
15+ Reps
@10
9
V-Handle Tricep Pushdown (Cable)
1 Set
15+ Reps
@10
10
Lying Leg Raise
1 Set
51 Reps
@10
Day 4
1
Elliptical Warmup
1 Set
5 mins
@6.5
2
Hammer Squat Lunge Machine (bulgarian Squats)
1 Set
15 Reps
@10
3
Hammer Squat Lung Calf Raises
1 Set
15+ Reps
@10
4
Leg Press (45 Degrees)
1 Set
15+ Reps
@10
5
Sled Press Calf Raise
1 Set
15+ Reps
@10
6
Lunge (Bodyweight)
1 Set
52 Reps
@10
7
Leg Curl
1 Set
15 Reps
@10
8
Ab Wheel
1 Set
30 Reps
@10
Day 1
1
Elliptical Warmup
1 Set
5 mins
@6.5
2
Bench Press (Barbell)
1 Set
15 Reps
@10
3
Incline Bench Press (Dumbbell)
1 Set
15+ Reps
@10
4
Rear Delt Fly (Dumbbell)
1 Set
15 Reps
@10
5
Bent Over Row (Barbell)
1 Set
15 Reps
@10
6
Lat Pulldown
1 Set
15+ Reps
@10
7
Overhead Press (Machine)
1 Set
15+ Reps
@10
8
Concentration Curl
1 Set
15+ Reps
@10
9
Dumbbell Bench Pullover
1 Set
15+ Reps
@10
10
Oblique Crunch
1 Set
75 Reps
@10
Day 2
1
Elliptical Warmup
1 Set
5 mins
@6.5
2
Belt Squat
1 Set
15 Reps
@10
3
Hammer Squat Lung Calf Raises
1 Set
15+ Reps
@10
4
Leg Press (45 Degrees)
1 Set
15+ Reps
@10
5
Sled Press Calf Raise
1 Set
15+ Reps
@10
6
Leg Extension
1 Set
15 Reps
@10
7
Hanging Toes To Bar
1 Set
21 Reps
@10
Day 3
1
Elliptical Warmup
1 Set
5 mins
@6.5
2
Incline Bench Press (Barbell)
1 Set
15+ Reps
@9.5
3
Chest Fly (Dumbbell)
1 Set
15+ Reps
@10
4
Seated Row (Cable)
1 Set
15+ Reps
@10
5
Single Arm Row (Dumbbell)
1 Set
15+ Reps
@10
6
Lateral Raise (Dumbbell)
1 Set
15+ Reps
@10
7
Front Raise
1 Set
15 Reps
@10
8
Bicep Curl (Cable)
1 Set
15+ Reps
@10
9
V-Handle Tricep Pushdown (Cable)
1 Set
15+ Reps
@10
10
Lying Leg Raise
1 Set
51 Reps
@10
Day 4
1
Elliptical Warmup
1 Set
5 mins
@6.5
2
Hammer Squat Lunge Machine (bulgarian Squats)
1 Set
15 Reps
@10
3
Hammer Squat Lung Calf Raises
1 Set
15+ Reps
@10
4
Leg Press (45 Degrees)
1 Set
15+ Reps
@10
5
Sled Press Calf Raise
1 Set
15+ Reps
@10
6
Lunge (Bodyweight)
1 Set
52 Reps
@10
7
Leg Curl
1 Set
15 Reps
@10
8
Ab Wheel
1 Set
30 Reps
@10
Day 1
1
Elliptical Warmup
1 Set
5 mins
@6.5
2
Bench Press (Barbell)
1 Set
15 Reps
@10
3
Incline Bench Press (Dumbbell)
1 Set
15+ Reps
@10
4
Rear Delt Fly (Dumbbell)
1 Set
15 Reps
@10
5
Bent Over Row (Barbell)
1 Set
15 Reps
@10
6
Lat Pulldown
1 Set
15+ Reps
@10
7
Overhead Press (Machine)
1 Set
15+ Reps
@10
8
Concentration Curl
1 Set
15+ Reps
@10
9
Dumbbell Bench Pullover
1 Set
15+ Reps
@10
10
Oblique Crunch
1 Set
75 Reps
@10
Day 2
1
Elliptical Warmup
1 Set
5 mins
@6.5
2
Belt Squat
1 Set
15 Reps
@10
3
Hammer Squat Lung Calf Raises
1 Set
15+ Reps
@10
4
Leg Press (45 Degrees)
1 Set
15+ Reps
@10
5
Sled Press Calf Raise
1 Set
15+ Reps
@10
6
Leg Extension
1 Set
15 Reps
@10
7
Hanging Toes To Bar
1 Set
21 Reps
@10
Day 3
1
Elliptical Warmup
1 Set
5 mins
@6.5
2
Incline Bench Press (Barbell)
1 Set
15+ Reps
@9.5
3
Chest Fly (Dumbbell)
1 Set
15+ Reps
@10
4
Seated Row (Cable)
1 Set
15+ Reps
@10
5
Single Arm Row (Dumbbell)
1 Set
15+ Reps
@10
6
Lateral Raise (Dumbbell)
1 Set
15+ Reps
@10
7
Front Raise
1 Set
15 Reps
@10
8
Bicep Curl (Cable)
1 Set
15+ Reps
@10
9
V-Handle Tricep Pushdown (Cable)
1 Set
15+ Reps
@10
10
Lying Leg Raise
1 Set
51 Reps
@10
Day 4
1
Elliptical Warmup
1 Set
5 mins
@6.5
2
Hammer Squat Lunge Machine (bulgarian Squats)
1 Set
15 Reps
@10
3
Hammer Squat Lung Calf Raises
1 Set
15+ Reps
@10
4
Leg Press (45 Degrees)
1 Set
15+ Reps
@10
5
Sled Press Calf Raise
1 Set
15+ Reps
@10
6
Lunge (Bodyweight)
1 Set
52 Reps
@10
7
Leg Curl
1 Set
15 Reps
@10
8
Ab Wheel
1 Set
30 Reps
@10
Day 1
1
Elliptical Warmup
1 Set
5 mins
@6.5
2
Bench Press (Barbell)
1 Set
15 Reps
@10
3
Incline Bench Press (Dumbbell)
1 Set
15+ Reps
@10
4
Rear Delt Fly (Dumbbell)
1 Set
15 Reps
@10
5
Bent Over Row (Barbell)
1 Set
15 Reps
@10
6
Lat Pulldown
1 Set
15+ Reps
@10
7
Overhead Press (Machine)
1 Set
15+ Reps
@10
8
Concentration Curl
1 Set
15+ Reps
@10
9
Dumbbell Bench Pullover
1 Set
15+ Reps
@10
10
Oblique Crunch
1 Set
75 Reps
@10
Day 2
1
Elliptical Warmup
1 Set
5 mins
@6.5
2
Belt Squat
1 Set
15 Reps
@10
3
Hammer Squat Lung Calf Raises
1 Set
15+ Reps
@10
4
Leg Press (45 Degrees)
1 Set
15+ Reps
@10
5
Sled Press Calf Raise
1 Set
15+ Reps
@10
6
Leg Extension
1 Set
15 Reps
@10
7
Hanging Toes To Bar
1 Set
21 Reps
@10
Day 3
1
Elliptical Warmup
1 Set
5 mins
@6.5
2
Incline Bench Press (Barbell)
1 Set
15+ Reps
@9.5
3
Chest Fly (Dumbbell)
1 Set
15+ Reps
@10
4
Seated Row (Cable)
1 Set
15+ Reps
@10
5
Single Arm Row (Dumbbell)
1 Set
15+ Reps
@10
6
Lateral Raise (Dumbbell)
1 Set
15+ Reps
@10
7
Front Raise
1 Set
15 Reps
@10
8
Bicep Curl (Cable)
1 Set
15+ Reps
@10
9
V-Handle Tricep Pushdown (Cable)
1 Set
15+ Reps
@10
10
Lying Leg Raise
1 Set
51 Reps
@10
Day 4
1
Elliptical Warmup
1 Set
5 mins
@6.5
2
Hammer Squat Lunge Machine (bulgarian Squats)
1 Set
15 Reps
@10
3
Hammer Squat Lung Calf Raises
1 Set
15+ Reps
@10
4
Leg Press (45 Degrees)
1 Set
15+ Reps
@10
5
Sled Press Calf Raise
1 Set
15+ Reps
@10
6
Lunge (Bodyweight)
1 Set
52 Reps
@10
7
Leg Curl
1 Set
15 Reps
@10
8
Ab Wheel
1 Set
30 Reps
@10
Day 1
1
Elliptical Warmup
1 Set
5 mins
@6.5
2
Bench Press (Barbell)
1 Set
15 Reps
@10
3
Incline Bench Press (Dumbbell)
1 Set
15+ Reps
@10
4
Rear Delt Fly (Dumbbell)
1 Set
15 Reps
@10
5
Bent Over Row (Barbell)
1 Set
15 Reps
@10
6
Lat Pulldown
1 Set
15+ Reps
@10
7
Overhead Press (Machine)
1 Set
15+ Reps
@10
8
Concentration Curl
1 Set
15+ Reps
@10
9
Dumbbell Bench Pullover
1 Set
15+ Reps
@10
10
Oblique Crunch
1 Set
75 Reps
@10
Day 2
1
Elliptical Warmup
1 Set
5 mins
@6.5
2
Belt Squat
1 Set
15 Reps
@10
3
Hammer Squat Lung Calf Raises
1 Set
15+ Reps
@10
4
Leg Press (45 Degrees)
1 Set
15+ Reps
@10
5
Sled Press Calf Raise
1 Set
15+ Reps
@10
6
Leg Extension
1 Set
15 Reps
@10
7
Hanging Toes To Bar
1 Set
21 Reps
@10
Day 3
1
Elliptical Warmup
1 Set
5 mins
@6.5
2
Incline Bench Press (Barbell)
1 Set
15+ Reps
@9.5
3
Chest Fly (Dumbbell)
1 Set
15+ Reps
@10
4
Seated Row (Cable)
1 Set
15+ Reps
@10
5
Single Arm Row (Dumbbell)
1 Set
15+ Reps
@10
6
Lateral Raise (Dumbbell)
1 Set
15+ Reps
@10
7
Front Raise
1 Set
15 Reps
@10
8
Bicep Curl (Cable)
1 Set
15+ Reps
@10
9
V-Handle Tricep Pushdown (Cable)
1 Set
15+ Reps
@10
10
Lying Leg Raise
1 Set
51 Reps
@10
Day 4
1
Elliptical Warmup
1 Set
5 mins
@6.5
2
Hammer Squat Lunge Machine (bulgarian Squats)
1 Set
15 Reps
@10
3
Hammer Squat Lung Calf Raises
1 Set
15+ Reps
@10
4
Leg Press (45 Degrees)
1 Set
15+ Reps
@10
5
Sled Press Calf Raise
1 Set
15+ Reps
@10
6
Lunge (Bodyweight)
1 Set
52 Reps
@10
7
Leg Curl
1 Set
15 Reps
@10
8
Ab Wheel
1 Set
30 Reps
@10