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MASSive Strength
by Tyson K.
Program Description
Program designed to gain loads of strength and mass simultaneously
Program Overview
Level
Intermediate, Advanced
Goal
Powerbuilding
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
May 26, 2024 12:12
Last Edited
May 27, 2024 07:45
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Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
2
Lat Pulldown
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
4
Skull Crusher
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
5
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
Day 2
1
Leg Press
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
2
Leg Extension
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
3
Seated Hamstring Curl
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
4
Seated Calf Raise
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
Day 3
1
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
2
Chest Press (Machine)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
3
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
4
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
5
Front Raise
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
Day 4
1
Lat Pulldown
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
2
Seated Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
3
Shrug (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
4
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
Day 5
1
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
2
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
3
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
4
Seated Hamstring Curl
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
5
Seated Calf Raise
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
2
Lat Pulldown
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
4
Skull Crusher
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
5
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
Day 2
1
Leg Press
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
2
Leg Extension
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
3
Seated Hamstring Curl
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
4
Seated Calf Raise
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
Day 3
1
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
2
Chest Press (Machine)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
3
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
4
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
5
Front Raise
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
Day 4
1
Lat Pulldown
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
2
Seated Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
3
Shrug (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
4
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
Day 5
1
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
2
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
3
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
4
Seated Hamstring Curl
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
5
Seated Calf Raise
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
2
Lat Pulldown
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
4
Skull Crusher
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
5
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
Day 2
1
Leg Press
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
2
Leg Extension
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
3
Seated Hamstring Curl
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
4
Seated Calf Raise
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
Day 3
1
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
2
Chest Press (Machine)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
3
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
4
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
5
Front Raise
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
Day 4
1
Lat Pulldown
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
2
Seated Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
3
Shrug (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
4
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
Day 5
1
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
2
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
3
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
4
Seated Hamstring Curl
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
5
Seated Calf Raise
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
2
Lat Pulldown
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
4
Skull Crusher
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
5
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
Day 2
1
Leg Press
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
2
Leg Extension
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
3
Seated Hamstring Curl
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
4
Seated Calf Raise
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
Day 3
1
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
2
Chest Press (Machine)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
3
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
4
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
5
Front Raise
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
Day 4
1
Lat Pulldown
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
2
Seated Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
3
Shrug (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
4
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
Day 5
1
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
2
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
3
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
4
Seated Hamstring Curl
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
5
Seated Calf Raise
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
2
Lat Pulldown
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
4
Skull Crusher
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
5
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
Day 2
1
Leg Press
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
2
Leg Extension
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
3
Seated Hamstring Curl
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
4
Seated Calf Raise
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
Day 3
1
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
2
Chest Press (Machine)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
3
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
4
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
5
Front Raise
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
Day 4
1
Lat Pulldown
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
2
Seated Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
3
Shrug (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
4
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
Day 5
1
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
2
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
3
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
4
Seated Hamstring Curl
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
5
Seated Calf Raise
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
2
Lat Pulldown
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
4
Skull Crusher
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
5
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
Day 2
1
Leg Press
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
2
Leg Extension
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
3
Seated Hamstring Curl
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
4
Seated Calf Raise
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
Day 3
1
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
2
Chest Press (Machine)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
3
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
4
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
5
Front Raise
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
Day 4
1
Lat Pulldown
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
2
Seated Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
3
Shrug (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
4
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
Day 5
1
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
2
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
3
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
4
Seated Hamstring Curl
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
5
Seated Calf Raise
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
2
Lat Pulldown
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
4
Skull Crusher
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
5
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
Day 2
1
Leg Press
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
2
Leg Extension
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
3
Seated Hamstring Curl
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
4
Seated Calf Raise
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
Day 3
1
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
2
Chest Press (Machine)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
3
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
4
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
5
Front Raise
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
Day 4
1
Lat Pulldown
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
2
Seated Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
3
Shrug (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
4
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
Day 5
1
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
2
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
3
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
4
Seated Hamstring Curl
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
5
Seated Calf Raise
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
2
Lat Pulldown
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
4
Skull Crusher
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
5
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
Day 2
1
Leg Press
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
2
Leg Extension
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
3
Seated Hamstring Curl
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
4
Seated Calf Raise
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
@10
@10
@10
Day 3
1
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
2
Chest Press (Machine)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
3
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
4
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
5
Front Raise
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
Day 4
1
Lat Pulldown
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
2
Seated Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
3
Shrug (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
4
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
Day 5
1
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
2
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
3
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
4
Seated Hamstring Curl
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10
5
Seated Calf Raise
1 Set
1 Set
1 Set
10-12 Reps
9-11 Reps
8-10 Reps
@10
@10
@10