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Mike O’Hara
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Program Description
For all the dogs
Program Overview
Level
Intermediate, Advanced
Goal
Athletics, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Apr 10, 2024 02:49
Last Edited
May 08, 2024 02:14
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Week 1
1 / 12 Weeks
Day 2
1
Incline Bench Press (Smith Machine)
3 Sets
8 Reps
@8.5
2
Dip (Weighted)
4 Sets
8 Reps
@8.5
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
4
Hammer Curl
4 Sets
10 Reps
@8
5
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@8
6
Skull Crusher
3 Sets
12 Reps
@7.5
Day 3
1
Squat (Barbell)
4 Sets
7 Reps
@8
2
Glute Bridge (Barbell)
3 Sets
10 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
@7.5
4
Step-Up (Weighted)
3 Sets
10 Reps
@8.5
5
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7.5
Day 4
1
Sleep
1 Set
720 mins
@10
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
@9.5
2
Pull-Up (Weighted)
3 Sets
5 Reps
@10
3
Dip (Weighted)
3 Sets
6 Reps
@10
4
Barbell Row
3 Sets
5 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@7.5
Day 6
1
Run
1 Set
30 mins
@10
2
Lying Rear Lateral Raise
4 Sets
12 Reps
@7.5
3
Lateral Raise (Cable)
4 Sets
12 Reps
@7.5
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
5
Bicep Curl (Cable)
3 Sets
8 Reps
@8
6
Hammer Curl
3 Sets
8 Reps
@8
Day 7
1
Sleep
1 Set
720 mins
@10
Day 1
1
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
2
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
@8
3
Lying Rear Lateral Raise
4 Sets
10 Reps
@8
4
Standing Pullover (Cable)
3 Sets
8 Reps
@8
5
Single Arm Row (Dumbbell)
3 Sets
8 Reps
@9
6
Pull-Up (Bodyweight)
5 Sets
8 Reps
@9
Day 1
1
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
2
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
@8
3
Lying Rear Lateral Raise
4 Sets
10 Reps
@8
4
Standing Pullover (Cable)
3 Sets
8 Reps
@8
5
Single Arm Row (Dumbbell)
3 Sets
8 Reps
@9
6
Pull-Up (Bodyweight)
5 Sets
8 Reps
@9
Day 2
1
Incline Bench Press (Smith Machine)
3 Sets
8 Reps
@8.5
2
Dip (Weighted)
4 Sets
8 Reps
@8.5
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
4
Hammer Curl
4 Sets
10 Reps
@8
5
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@8
6
Skull Crusher
3 Sets
12 Reps
@7.5
Day 3
1
Squat (Barbell)
4 Sets
7 Reps
@8
2
Glute Bridge (Barbell)
3 Sets
10 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
@7.5
4
Step-Up (Weighted)
3 Sets
10 Reps
@8.5
5
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7.5
Day 4
1
Sleep
1 Set
720 mins
@10
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
@9.5
2
Pull-Up (Weighted)
3 Sets
5 Reps
@10
3
Dip (Weighted)
3 Sets
6 Reps
@10
4
Barbell Row
3 Sets
5 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@7.5
Day 6
1
Run
1 Set
30 mins
@10
2
Lying Rear Lateral Raise
4 Sets
12 Reps
@7.5
3
Lateral Raise (Cable)
4 Sets
12 Reps
@7.5
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
5
Bicep Curl (Cable)
3 Sets
8 Reps
@8
6
Hammer Curl
3 Sets
8 Reps
@8
Day 7
1
Sleep
1 Set
720 mins
@10
Day 1
1
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
2
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
@8
3
Lying Rear Lateral Raise
4 Sets
10 Reps
@8
4
Standing Pullover (Cable)
3 Sets
8 Reps
@8
5
Single Arm Row (Dumbbell)
3 Sets
8 Reps
@9
6
Pull-Up (Bodyweight)
5 Sets
8 Reps
@9
Day 2
1
Incline Bench Press (Smith Machine)
3 Sets
8 Reps
@8.5
2
Dip (Weighted)
4 Sets
8 Reps
@8.5
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
4
Hammer Curl
4 Sets
10 Reps
@8
5
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@8
6
Skull Crusher
3 Sets
12 Reps
@7.5
Day 3
1
Squat (Barbell)
4 Sets
7 Reps
@8
2
Glute Bridge (Barbell)
3 Sets
10 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
@7.5
4
Step-Up (Weighted)
3 Sets
10 Reps
@8.5
5
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7.5
Day 4
1
Sleep
1 Set
720 mins
@10
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
@9.5
2
Pull-Up (Weighted)
3 Sets
5 Reps
@10
3
Dip (Weighted)
3 Sets
6 Reps
@10
4
Barbell Row
3 Sets
5 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@7.5
Day 6
1
Run
1 Set
30 mins
@10
2
Lying Rear Lateral Raise
4 Sets
12 Reps
@7.5
3
Lateral Raise (Cable)
4 Sets
12 Reps
@7.5
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
5
Bicep Curl (Cable)
3 Sets
8 Reps
@8
6
Hammer Curl
3 Sets
8 Reps
@8
Day 7
1
Sleep
1 Set
720 mins
@10
Day 1
1
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
2
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
@8
3
Lying Rear Lateral Raise
4 Sets
10 Reps
@8
4
Standing Pullover (Cable)
3 Sets
8 Reps
@8
5
Single Arm Row (Dumbbell)
3 Sets
8 Reps
@9
6
Pull-Up (Bodyweight)
5 Sets
8 Reps
@9
Day 2
1
Incline Bench Press (Smith Machine)
3 Sets
8 Reps
@8.5
2
Dip (Weighted)
4 Sets
8 Reps
@8.5
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
4
Hammer Curl
4 Sets
10 Reps
@8
5
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@8
6
Skull Crusher
3 Sets
12 Reps
@7.5
Day 3
1
Squat (Barbell)
4 Sets
7 Reps
@8
2
Glute Bridge (Barbell)
3 Sets
10 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
@7.5
4
Step-Up (Weighted)
3 Sets
10 Reps
@8.5
5
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7.5
Day 4
1
Sleep
1 Set
720 mins
@10
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
@9.5
2
Pull-Up (Weighted)
3 Sets
5 Reps
@10
3
Dip (Weighted)
3 Sets
6 Reps
@10
4
Barbell Row
3 Sets
5 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@7.5
Day 6
1
Run
1 Set
30 mins
@10
2
Lying Rear Lateral Raise
4 Sets
12 Reps
@7.5
3
Lateral Raise (Cable)
4 Sets
12 Reps
@7.5
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
5
Bicep Curl (Cable)
3 Sets
8 Reps
@8
6
Hammer Curl
3 Sets
8 Reps
@8
Day 7
1
Sleep
1 Set
720 mins
@10
Day 1
1
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
2
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
@8
3
Lying Rear Lateral Raise
4 Sets
10 Reps
@8
4
Standing Pullover (Cable)
3 Sets
8 Reps
@8
5
Single Arm Row (Dumbbell)
3 Sets
8 Reps
@9
6
Pull-Up (Bodyweight)
5 Sets
8 Reps
@9
Day 2
1
Incline Bench Press (Smith Machine)
3 Sets
8 Reps
@8.5
2
Dip (Weighted)
4 Sets
8 Reps
@8.5
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
4
Hammer Curl
4 Sets
10 Reps
@8
5
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@8
6
Skull Crusher
3 Sets
12 Reps
@7.5
Day 3
1
Squat (Barbell)
4 Sets
7 Reps
@8
2
Glute Bridge (Barbell)
3 Sets
10 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
@7.5
4
Step-Up (Weighted)
3 Sets
10 Reps
@8.5
5
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7.5
Day 4
1
Sleep
1 Set
720 mins
@10
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
@9.5
2
Pull-Up (Weighted)
3 Sets
5 Reps
@10
3
Dip (Weighted)
3 Sets
6 Reps
@10
4
Barbell Row
3 Sets
5 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@7.5
Day 6
1
Run
1 Set
30 mins
@10
2
Lying Rear Lateral Raise
4 Sets
12 Reps
@7.5
3
Lateral Raise (Cable)
4 Sets
12 Reps
@7.5
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
5
Bicep Curl (Cable)
3 Sets
8 Reps
@8
6
Hammer Curl
3 Sets
8 Reps
@8
Day 7
1
Sleep
1 Set
720 mins
@10
Day 1
1
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
2
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
@8
3
Lying Rear Lateral Raise
4 Sets
10 Reps
@8
4
Standing Pullover (Cable)
3 Sets
8 Reps
@8
5
Single Arm Row (Dumbbell)
3 Sets
8 Reps
@9
6
Pull-Up (Bodyweight)
5 Sets
8 Reps
@9
Day 2
1
Incline Bench Press (Smith Machine)
3 Sets
8 Reps
@8.5
2
Dip (Weighted)
4 Sets
8 Reps
@8.5
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
4
Hammer Curl
4 Sets
10 Reps
@8
5
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@8
6
Skull Crusher
3 Sets
12 Reps
@7.5
Day 3
1
Squat (Barbell)
4 Sets
7 Reps
@8
2
Glute Bridge (Barbell)
3 Sets
10 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
@7.5
4
Step-Up (Weighted)
3 Sets
10 Reps
@8.5
5
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7.5
Day 4
1
Sleep
1 Set
720 mins
@10
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
@9.5
2
Pull-Up (Weighted)
3 Sets
5 Reps
@10
3
Dip (Weighted)
3 Sets
6 Reps
@10
4
Barbell Row
3 Sets
5 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@7.5
Day 6
1
Run
1 Set
30 mins
@10
2
Lying Rear Lateral Raise
4 Sets
12 Reps
@7.5
3
Lateral Raise (Cable)
4 Sets
12 Reps
@7.5
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
5
Bicep Curl (Cable)
3 Sets
8 Reps
@8
6
Hammer Curl
3 Sets
8 Reps
@8
Day 7
1
Sleep
1 Set
720 mins
@10
Day 1
1
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
2
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
@8
3
Lying Rear Lateral Raise
4 Sets
10 Reps
@8
4
Standing Pullover (Cable)
3 Sets
8 Reps
@8
5
Single Arm Row (Dumbbell)
3 Sets
8 Reps
@9
6
Pull-Up (Bodyweight)
5 Sets
8 Reps
@9
Day 2
1
Incline Bench Press (Smith Machine)
3 Sets
8 Reps
@8.5
2
Dip (Weighted)
4 Sets
8 Reps
@8.5
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
4
Hammer Curl
4 Sets
10 Reps
@8
5
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@8
6
Skull Crusher
3 Sets
12 Reps
@7.5
Day 3
1
Squat (Barbell)
4 Sets
7 Reps
@8
2
Glute Bridge (Barbell)
3 Sets
10 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
@7.5
4
Step-Up (Weighted)
3 Sets
10 Reps
@8.5
5
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7.5
Day 4
1
Sleep
1 Set
720 mins
@10
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
@9.5
2
Pull-Up (Weighted)
3 Sets
5 Reps
@10
3
Dip (Weighted)
3 Sets
6 Reps
@10
4
Barbell Row
3 Sets
5 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@7.5
Day 6
1
Run
1 Set
30 mins
@10
2
Lying Rear Lateral Raise
4 Sets
12 Reps
@7.5
3
Lateral Raise (Cable)
4 Sets
12 Reps
@7.5
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
5
Bicep Curl (Cable)
3 Sets
8 Reps
@8
6
Hammer Curl
3 Sets
8 Reps
@8
Day 7
1
Sleep
1 Set
720 mins
@10
Day 1
1
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
2
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
@8
3
Lying Rear Lateral Raise
4 Sets
10 Reps
@8
4
Standing Pullover (Cable)
3 Sets
8 Reps
@8
5
Single Arm Row (Dumbbell)
3 Sets
8 Reps
@9
6
Pull-Up (Bodyweight)
5 Sets
8 Reps
@9
Day 2
1
Incline Bench Press (Smith Machine)
3 Sets
8 Reps
@8.5
2
Dip (Weighted)
4 Sets
8 Reps
@8.5
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
4
Hammer Curl
4 Sets
10 Reps
@8
5
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@8
6
Skull Crusher
3 Sets
12 Reps
@7.5
Day 3
1
Squat (Barbell)
4 Sets
7 Reps
@8
2
Glute Bridge (Barbell)
3 Sets
10 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
@7.5
4
Step-Up (Weighted)
3 Sets
10 Reps
@8.5
5
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7.5
Day 4
1
Sleep
1 Set
720 mins
@10
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
@9.5
2
Pull-Up (Weighted)
3 Sets
5 Reps
@10
3
Dip (Weighted)
3 Sets
6 Reps
@10
4
Barbell Row
3 Sets
5 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@7.5
Day 6
1
Run
1 Set
30 mins
@10
2
Lying Rear Lateral Raise
4 Sets
12 Reps
@7.5
3
Lateral Raise (Cable)
4 Sets
12 Reps
@7.5
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
5
Bicep Curl (Cable)
3 Sets
8 Reps
@8
6
Hammer Curl
3 Sets
8 Reps
@8
Day 7
1
Sleep
1 Set
720 mins
@10
Day 1
1
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
2
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
@8
3
Lying Rear Lateral Raise
4 Sets
10 Reps
@8
4
Standing Pullover (Cable)
3 Sets
8 Reps
@8
5
Single Arm Row (Dumbbell)
3 Sets
8 Reps
@9
6
Pull-Up (Bodyweight)
5 Sets
8 Reps
@9
Day 2
1
Incline Bench Press (Smith Machine)
3 Sets
8 Reps
@8.5
2
Dip (Weighted)
4 Sets
8 Reps
@8.5
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
4
Hammer Curl
4 Sets
10 Reps
@8
5
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@8
6
Skull Crusher
3 Sets
12 Reps
@7.5
Day 3
1
Squat (Barbell)
4 Sets
7 Reps
@8
2
Glute Bridge (Barbell)
3 Sets
10 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
@7.5
4
Step-Up (Weighted)
3 Sets
10 Reps
@8.5
5
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7.5
Day 4
1
Sleep
1 Set
720 mins
@10
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
@9.5
2
Pull-Up (Weighted)
3 Sets
5 Reps
@10
3
Dip (Weighted)
3 Sets
6 Reps
@10
4
Barbell Row
3 Sets
5 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@7.5
Day 6
1
Run
1 Set
30 mins
@10
2
Lying Rear Lateral Raise
4 Sets
12 Reps
@7.5
3
Lateral Raise (Cable)
4 Sets
12 Reps
@7.5
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
5
Bicep Curl (Cable)
3 Sets
8 Reps
@8
6
Hammer Curl
3 Sets
8 Reps
@8
Day 7
1
Sleep
1 Set
720 mins
@10
Day 1
1
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
2
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
@8
3
Lying Rear Lateral Raise
4 Sets
10 Reps
@8
4
Standing Pullover (Cable)
3 Sets
8 Reps
@8
5
Single Arm Row (Dumbbell)
3 Sets
8 Reps
@9
6
Pull-Up (Bodyweight)
5 Sets
8 Reps
@9
Day 2
1
Incline Bench Press (Smith Machine)
3 Sets
8 Reps
@8.5
2
Dip (Weighted)
4 Sets
8 Reps
@8.5
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
4
Hammer Curl
4 Sets
10 Reps
@8
5
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@8
6
Skull Crusher
3 Sets
12 Reps
@7.5
Day 3
1
Squat (Barbell)
4 Sets
7 Reps
@8
2
Glute Bridge (Barbell)
3 Sets
10 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
@7.5
4
Step-Up (Weighted)
3 Sets
10 Reps
@8.5
5
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7.5
Day 4
1
Sleep
1 Set
720 mins
@10
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
@9.5
2
Pull-Up (Weighted)
3 Sets
5 Reps
@10
3
Dip (Weighted)
3 Sets
6 Reps
@10
4
Barbell Row
3 Sets
5 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@7.5
Day 6
1
Run
1 Set
30 mins
@10
2
Lying Rear Lateral Raise
4 Sets
12 Reps
@7.5
3
Lateral Raise (Cable)
4 Sets
12 Reps
@7.5
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
5
Bicep Curl (Cable)
3 Sets
8 Reps
@8
6
Hammer Curl
3 Sets
8 Reps
@8
Day 7
1
Sleep
1 Set
720 mins
@10
Day 1
1
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
2
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
@8
3
Lying Rear Lateral Raise
4 Sets
10 Reps
@8
4
Standing Pullover (Cable)
3 Sets
8 Reps
@8
5
Single Arm Row (Dumbbell)
3 Sets
8 Reps
@9
6
Pull-Up (Bodyweight)
5 Sets
8 Reps
@9
Day 2
1
Incline Bench Press (Smith Machine)
3 Sets
8 Reps
@8.5
2
Dip (Weighted)
4 Sets
8 Reps
@8.5
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
4
Hammer Curl
4 Sets
10 Reps
@8
5
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@8
6
Skull Crusher
3 Sets
12 Reps
@7.5
Day 3
1
Squat (Barbell)
4 Sets
7 Reps
@8
2
Glute Bridge (Barbell)
3 Sets
10 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
@7.5
4
Step-Up (Weighted)
3 Sets
10 Reps
@8.5
5
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7.5
Day 4
1
Sleep
1 Set
720 mins
@10
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
@9.5
2
Pull-Up (Weighted)
3 Sets
5 Reps
@10
3
Dip (Weighted)
3 Sets
6 Reps
@10
4
Barbell Row
3 Sets
5 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@7.5
Day 6
1
Run
1 Set
30 mins
@10
2
Lying Rear Lateral Raise
4 Sets
12 Reps
@7.5
3
Lateral Raise (Cable)
4 Sets
12 Reps
@7.5
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
5
Bicep Curl (Cable)
3 Sets
8 Reps
@8
6
Hammer Curl
3 Sets
8 Reps
@8
Day 7
1
Sleep
1 Set
720 mins
@10
Day 1
1
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@8
2
Seated Overhead Press (Dumbbell)
3 Sets
8 Reps
@8
3
Lying Rear Lateral Raise
4 Sets
10 Reps
@8
4
Standing Pullover (Cable)
3 Sets
8 Reps
@8
5
Single Arm Row (Dumbbell)
3 Sets
8 Reps
@9
6
Pull-Up (Bodyweight)
5 Sets
8 Reps
@9
Day 2
1
Incline Bench Press (Smith Machine)
3 Sets
8 Reps
@8.5
2
Dip (Weighted)
4 Sets
8 Reps
@8.5
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
4
Hammer Curl
4 Sets
10 Reps
@8
5
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@8
6
Skull Crusher
3 Sets
12 Reps
@7.5
Day 3
1
Squat (Barbell)
4 Sets
7 Reps
@8
2
Glute Bridge (Barbell)
3 Sets
10 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
12 Reps
@7.5
4
Step-Up (Weighted)
3 Sets
10 Reps
@8.5
5
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7.5
Day 4
1
Sleep
1 Set
720 mins
@10
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
5 Reps
@9.5
2
Pull-Up (Weighted)
3 Sets
5 Reps
@10
3
Dip (Weighted)
3 Sets
6 Reps
@10
4
Barbell Row
3 Sets
5 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@7.5
Day 6
1
Run
1 Set
30 mins
@10
2
Lying Rear Lateral Raise
4 Sets
12 Reps
@7.5
3
Lateral Raise (Cable)
4 Sets
12 Reps
@7.5
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
5
Bicep Curl (Cable)
3 Sets
8 Reps
@8
6
Hammer Curl
3 Sets
8 Reps
@8
Day 7
1
Sleep
1 Set
720 mins
@10