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My method is the
by Liam D.
2 athletes joined
Program Description
Yea
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Athletics, Powerbuilding, Powerlifting
Equipment
At Home
Program Length
12 weeks
Time Per Workout
40 minutes
Created
Mar 12, 2024 03:18
Last Edited
May 07, 2024 10:48
down_app
Week 1
1 / 12 Weeks
Day 1
1
Pec Deck (Machine)
3 Sets
15 Reps
@9.5
2
Bench Press (Barbell)
3 Sets
10 Reps
@8.5
3
Push Up
4 Sets
15 Reps
@10
4
Shoulder Press (Plate Loaded)
3 Sets
10 Reps
@10
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@10
6
Skull Crusher
3 Sets
10 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
1 Set
15 Reps
15 Reps
@10
@7
Day 2
1
Lat Pulldown
3 Sets
12 Reps
2
Chest Supported Row (Machine)
3 Sets
10 Reps
3
Seated Row (Cable)
4 Sets
10 Reps
4
Reverse Pec Deck
3 Sets
12 Reps
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
6
Hammer Curl
3 Sets
15 Reps
Day 3
1
Lying Leg Curl
3 Sets
12 Reps
2
Leg Extension
3 Sets
12 Reps
3
Leg Press (45 Degrees)
3 Sets
8 Reps
4
Hack Squat
4 Sets
10 Reps
5
Bulgarian Split Squat (Barbell)
3 Sets
10 Reps
6
Seated Calf Raise
4 Sets
20 Reps
7
Leg Raise (Captain's Chair)
4 Sets
15 Reps
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
2
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
3
Chest Fly (Cable)
4 Sets
15 Reps
4
Bent Over Row (Barbell)
3 Sets
10 Reps
5
Lat Pulldown
3 Sets
12 Reps
6
Single Arm High Row (Cable)
4 Sets
15 Reps
Day 5
1
Lateral Raise (Dumbbell)
3 Sets
12 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
3
Incline Tricep Extension (Dumbbell)
3 Sets
15 Reps
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
5
Skull Crusher
3 Sets
15 Reps
6
Incline Curl (Dumbbell)
4 Sets
15 Reps
7
Hammer Curl
3 Sets
12 Reps
Day 6
1
Lying Leg Curl
3 Sets
12 Reps
2
Squat (Barbell)
3 Sets
10 Reps
3
Hack Squat
4 Sets
10 Reps
4
Bulgarian Split Squat (Barbell)
4 Sets
10 Reps
Day 1
1
Pec Deck (Machine)
3 Sets
15 Reps
@9.5
2
Bench Press (Barbell)
3 Sets
10 Reps
@8.5
3
Push Up
4 Sets
15 Reps
@10
4
Shoulder Press (Plate Loaded)
3 Sets
10 Reps
@10
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@10
6
Skull Crusher
3 Sets
10 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
1 Set
15 Reps
15 Reps
@10
@7
Day 2
1
Lat Pulldown
3 Sets
12 Reps
2
Chest Supported Row (Machine)
3 Sets
10 Reps
3
Seated Row (Cable)
4 Sets
10 Reps
4
Reverse Pec Deck
3 Sets
12 Reps
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
6
Hammer Curl
3 Sets
15 Reps
Day 3
1
Lying Leg Curl
3 Sets
12 Reps
2
Leg Extension
3 Sets
12 Reps
3
Leg Press (45 Degrees)
3 Sets
8 Reps
4
Hack Squat
4 Sets
10 Reps
5
Bulgarian Split Squat (Barbell)
3 Sets
10 Reps
6
Seated Calf Raise
4 Sets
20 Reps
7
Leg Raise (Captain's Chair)
4 Sets
15 Reps
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
2
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
3
Chest Fly (Cable)
4 Sets
15 Reps
4
Bent Over Row (Barbell)
3 Sets
10 Reps
5
Lat Pulldown
3 Sets
12 Reps
6
Single Arm High Row (Cable)
4 Sets
15 Reps
Day 5
1
Lateral Raise (Dumbbell)
3 Sets
12 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
3
Incline Tricep Extension (Dumbbell)
3 Sets
15 Reps
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
5
Skull Crusher
3 Sets
15 Reps
6
Incline Curl (Dumbbell)
4 Sets
15 Reps
7
Hammer Curl
3 Sets
12 Reps
Day 6
1
Lying Leg Curl
3 Sets
12 Reps
2
Squat (Barbell)
3 Sets
10 Reps
3
Hack Squat
4 Sets
10 Reps
4
Bulgarian Split Squat (Barbell)
4 Sets
10 Reps
Day 1
1
Pec Deck (Machine)
3 Sets
15 Reps
@9.5
2
Bench Press (Barbell)
3 Sets
10 Reps
@8.5
3
Push Up
4 Sets
15 Reps
@10
4
Shoulder Press (Plate Loaded)
3 Sets
10 Reps
@10
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@10
6
Skull Crusher
3 Sets
10 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
1 Set
15 Reps
15 Reps
@10
@7
Day 2
1
Lat Pulldown
3 Sets
12 Reps
2
Chest Supported Row (Machine)
3 Sets
10 Reps
3
Seated Row (Cable)
4 Sets
10 Reps
4
Reverse Pec Deck
3 Sets
12 Reps
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
6
Hammer Curl
3 Sets
15 Reps
Day 3
1
Lying Leg Curl
3 Sets
12 Reps
2
Leg Extension
3 Sets
12 Reps
3
Leg Press (45 Degrees)
3 Sets
8 Reps
4
Hack Squat
4 Sets
10 Reps
5
Bulgarian Split Squat (Barbell)
3 Sets
10 Reps
6
Seated Calf Raise
4 Sets
20 Reps
7
Leg Raise (Captain's Chair)
4 Sets
15 Reps
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
2
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
3
Chest Fly (Cable)
4 Sets
15 Reps
4
Bent Over Row (Barbell)
3 Sets
10 Reps
5
Lat Pulldown
3 Sets
12 Reps
6
Single Arm High Row (Cable)
4 Sets
15 Reps
Day 5
1
Lateral Raise (Dumbbell)
3 Sets
12 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
3
Incline Tricep Extension (Dumbbell)
3 Sets
15 Reps
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
5
Skull Crusher
3 Sets
15 Reps
6
Incline Curl (Dumbbell)
4 Sets
15 Reps
7
Hammer Curl
3 Sets
12 Reps
Day 6
1
Lying Leg Curl
3 Sets
12 Reps
2
Squat (Barbell)
3 Sets
10 Reps
3
Hack Squat
4 Sets
10 Reps
4
Bulgarian Split Squat (Barbell)
4 Sets
10 Reps
Day 1
1
Pec Deck (Machine)
3 Sets
15 Reps
@9.5
2
Bench Press (Barbell)
3 Sets
10 Reps
@8.5
3
Push Up
4 Sets
15 Reps
@10
4
Shoulder Press (Plate Loaded)
3 Sets
10 Reps
@10
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@10
6
Skull Crusher
3 Sets
10 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
1 Set
15 Reps
15 Reps
@10
@7
Day 2
1
Lat Pulldown
3 Sets
12 Reps
2
Chest Supported Row (Machine)
3 Sets
10 Reps
3
Seated Row (Cable)
4 Sets
10 Reps
4
Reverse Pec Deck
3 Sets
12 Reps
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
6
Hammer Curl
3 Sets
15 Reps
Day 3
1
Lying Leg Curl
3 Sets
12 Reps
2
Leg Extension
3 Sets
12 Reps
3
Leg Press (45 Degrees)
3 Sets
8 Reps
4
Hack Squat
4 Sets
10 Reps
5
Bulgarian Split Squat (Barbell)
3 Sets
10 Reps
6
Seated Calf Raise
4 Sets
20 Reps
7
Leg Raise (Captain's Chair)
4 Sets
15 Reps
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
2
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
3
Chest Fly (Cable)
4 Sets
15 Reps
4
Bent Over Row (Barbell)
3 Sets
10 Reps
5
Lat Pulldown
3 Sets
12 Reps
6
Single Arm High Row (Cable)
4 Sets
15 Reps
Day 5
1
Lateral Raise (Dumbbell)
3 Sets
12 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
3
Incline Tricep Extension (Dumbbell)
3 Sets
15 Reps
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
5
Skull Crusher
3 Sets
15 Reps
6
Incline Curl (Dumbbell)
4 Sets
15 Reps
7
Hammer Curl
3 Sets
12 Reps
Day 6
1
Lying Leg Curl
3 Sets
12 Reps
2
Squat (Barbell)
3 Sets
10 Reps
3
Hack Squat
4 Sets
10 Reps
4
Bulgarian Split Squat (Barbell)
4 Sets
10 Reps
Day 1
1
Pec Deck (Machine)
3 Sets
15 Reps
@9.5
2
Bench Press (Barbell)
3 Sets
10 Reps
@8.5
3
Push Up
4 Sets
15 Reps
@10
4
Shoulder Press (Plate Loaded)
3 Sets
10 Reps
@10
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@10
6
Skull Crusher
3 Sets
10 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
1 Set
15 Reps
15 Reps
@10
@7
Day 2
1
Lat Pulldown
3 Sets
12 Reps
2
Chest Supported Row (Machine)
3 Sets
10 Reps
3
Seated Row (Cable)
4 Sets
10 Reps
4
Reverse Pec Deck
3 Sets
12 Reps
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
6
Hammer Curl
3 Sets
15 Reps
Day 3
1
Lying Leg Curl
3 Sets
12 Reps
2
Leg Extension
3 Sets
12 Reps
3
Leg Press (45 Degrees)
3 Sets
8 Reps
4
Hack Squat
4 Sets
10 Reps
5
Bulgarian Split Squat (Barbell)
3 Sets
10 Reps
6
Seated Calf Raise
4 Sets
20 Reps
7
Leg Raise (Captain's Chair)
4 Sets
15 Reps
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
2
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
3
Chest Fly (Cable)
4 Sets
15 Reps
4
Bent Over Row (Barbell)
3 Sets
10 Reps
5
Lat Pulldown
3 Sets
12 Reps
6
Single Arm High Row (Cable)
4 Sets
15 Reps
Day 5
1
Lateral Raise (Dumbbell)
3 Sets
12 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
3
Incline Tricep Extension (Dumbbell)
3 Sets
15 Reps
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
5
Skull Crusher
3 Sets
15 Reps
6
Incline Curl (Dumbbell)
4 Sets
15 Reps
7
Hammer Curl
3 Sets
12 Reps
Day 6
1
Lying Leg Curl
3 Sets
12 Reps
2
Squat (Barbell)
3 Sets
10 Reps
3
Hack Squat
4 Sets
10 Reps
4
Bulgarian Split Squat (Barbell)
4 Sets
10 Reps
Day 1
1
Pec Deck (Machine)
3 Sets
15 Reps
@9.5
2
Bench Press (Barbell)
3 Sets
10 Reps
@8.5
3
Push Up
4 Sets
15 Reps
@10
4
Shoulder Press (Plate Loaded)
3 Sets
10 Reps
@10
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@10
6
Skull Crusher
3 Sets
10 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
1 Set
15 Reps
15 Reps
@10
@7
Day 2
1
Lat Pulldown
3 Sets
12 Reps
2
Chest Supported Row (Machine)
3 Sets
10 Reps
3
Seated Row (Cable)
4 Sets
10 Reps
4
Reverse Pec Deck
3 Sets
12 Reps
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
6
Hammer Curl
3 Sets
15 Reps
Day 3
1
Lying Leg Curl
3 Sets
12 Reps
2
Leg Extension
3 Sets
12 Reps
3
Leg Press (45 Degrees)
3 Sets
8 Reps
4
Hack Squat
4 Sets
10 Reps
5
Bulgarian Split Squat (Barbell)
3 Sets
10 Reps
6
Seated Calf Raise
4 Sets
20 Reps
7
Leg Raise (Captain's Chair)
4 Sets
15 Reps
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
2
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
3
Chest Fly (Cable)
4 Sets
15 Reps
4
Bent Over Row (Barbell)
3 Sets
10 Reps
5
Lat Pulldown
3 Sets
12 Reps
6
Single Arm High Row (Cable)
4 Sets
15 Reps
Day 5
1
Lateral Raise (Dumbbell)
3 Sets
12 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
3
Incline Tricep Extension (Dumbbell)
3 Sets
15 Reps
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
5
Skull Crusher
3 Sets
15 Reps
6
Incline Curl (Dumbbell)
4 Sets
15 Reps
7
Hammer Curl
3 Sets
12 Reps
Day 6
1
Lying Leg Curl
3 Sets
12 Reps
2
Squat (Barbell)
3 Sets
10 Reps
3
Hack Squat
4 Sets
10 Reps
4
Bulgarian Split Squat (Barbell)
4 Sets
10 Reps
Day 1
1
Pec Deck (Machine)
3 Sets
15 Reps
@9.5
2
Bench Press (Barbell)
3 Sets
10 Reps
@8.5
3
Push Up
4 Sets
15 Reps
@10
4
Shoulder Press (Plate Loaded)
3 Sets
10 Reps
@10
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@10
6
Skull Crusher
3 Sets
10 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
1 Set
15 Reps
15 Reps
@10
@7
Day 2
1
Lat Pulldown
3 Sets
12 Reps
2
Chest Supported Row (Machine)
3 Sets
10 Reps
3
Seated Row (Cable)
4 Sets
10 Reps
4
Reverse Pec Deck
3 Sets
12 Reps
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
6
Hammer Curl
3 Sets
15 Reps
Day 3
1
Lying Leg Curl
3 Sets
12 Reps
2
Leg Extension
3 Sets
12 Reps
3
Leg Press (45 Degrees)
3 Sets
8 Reps
4
Hack Squat
4 Sets
10 Reps
5
Bulgarian Split Squat (Barbell)
3 Sets
10 Reps
6
Seated Calf Raise
4 Sets
20 Reps
7
Leg Raise (Captain's Chair)
4 Sets
15 Reps
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
2
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
3
Chest Fly (Cable)
4 Sets
15 Reps
4
Bent Over Row (Barbell)
3 Sets
10 Reps
5
Lat Pulldown
3 Sets
12 Reps
6
Single Arm High Row (Cable)
4 Sets
15 Reps
Day 5
1
Lateral Raise (Dumbbell)
3 Sets
12 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
3
Incline Tricep Extension (Dumbbell)
3 Sets
15 Reps
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
5
Skull Crusher
3 Sets
15 Reps
6
Incline Curl (Dumbbell)
4 Sets
15 Reps
7
Hammer Curl
3 Sets
12 Reps
Day 6
1
Lying Leg Curl
3 Sets
12 Reps
2
Squat (Barbell)
3 Sets
10 Reps
3
Hack Squat
4 Sets
10 Reps
4
Bulgarian Split Squat (Barbell)
4 Sets
10 Reps
Day 1
1
Pec Deck (Machine)
3 Sets
15 Reps
@9.5
2
Bench Press (Barbell)
3 Sets
10 Reps
@8.5
3
Push Up
4 Sets
15 Reps
@10
4
Shoulder Press (Plate Loaded)
3 Sets
10 Reps
@10
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@10
6
Skull Crusher
3 Sets
10 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
1 Set
15 Reps
15 Reps
@10
@7
Day 2
1
Lat Pulldown
3 Sets
12 Reps
2
Chest Supported Row (Machine)
3 Sets
10 Reps
3
Seated Row (Cable)
4 Sets
10 Reps
4
Reverse Pec Deck
3 Sets
12 Reps
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
6
Hammer Curl
3 Sets
15 Reps
Day 3
1
Lying Leg Curl
3 Sets
12 Reps
2
Leg Extension
3 Sets
12 Reps
3
Leg Press (45 Degrees)
3 Sets
8 Reps
4
Hack Squat
4 Sets
10 Reps
5
Bulgarian Split Squat (Barbell)
3 Sets
10 Reps
6
Seated Calf Raise
4 Sets
20 Reps
7
Leg Raise (Captain's Chair)
4 Sets
15 Reps
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
2
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
3
Chest Fly (Cable)
4 Sets
15 Reps
4
Bent Over Row (Barbell)
3 Sets
10 Reps
5
Lat Pulldown
3 Sets
12 Reps
6
Single Arm High Row (Cable)
4 Sets
15 Reps
Day 5
1
Lateral Raise (Dumbbell)
3 Sets
12 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
3
Incline Tricep Extension (Dumbbell)
3 Sets
15 Reps
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
5
Skull Crusher
3 Sets
15 Reps
6
Incline Curl (Dumbbell)
4 Sets
15 Reps
7
Hammer Curl
3 Sets
12 Reps
Day 6
1
Lying Leg Curl
3 Sets
12 Reps
2
Squat (Barbell)
3 Sets
10 Reps
3
Hack Squat
4 Sets
10 Reps
4
Bulgarian Split Squat (Barbell)
4 Sets
10 Reps
Day 1
1
Pec Deck (Machine)
3 Sets
15 Reps
@9.5
2
Bench Press (Barbell)
3 Sets
10 Reps
@8.5
3
Push Up
4 Sets
15 Reps
@10
4
Shoulder Press (Plate Loaded)
3 Sets
10 Reps
@10
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@10
6
Skull Crusher
3 Sets
10 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
1 Set
15 Reps
15 Reps
@10
@7
Day 2
1
Lat Pulldown
3 Sets
12 Reps
2
Chest Supported Row (Machine)
3 Sets
10 Reps
3
Seated Row (Cable)
4 Sets
10 Reps
4
Reverse Pec Deck
3 Sets
12 Reps
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
6
Hammer Curl
3 Sets
15 Reps
Day 3
1
Lying Leg Curl
3 Sets
12 Reps
2
Leg Extension
3 Sets
12 Reps
3
Leg Press (45 Degrees)
3 Sets
8 Reps
4
Hack Squat
4 Sets
10 Reps
5
Bulgarian Split Squat (Barbell)
3 Sets
10 Reps
6
Seated Calf Raise
4 Sets
20 Reps
7
Leg Raise (Captain's Chair)
4 Sets
15 Reps
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
2
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
3
Chest Fly (Cable)
4 Sets
15 Reps
4
Bent Over Row (Barbell)
3 Sets
10 Reps
5
Lat Pulldown
3 Sets
12 Reps
6
Single Arm High Row (Cable)
4 Sets
15 Reps
Day 5
1
Lateral Raise (Dumbbell)
3 Sets
12 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
3
Incline Tricep Extension (Dumbbell)
3 Sets
15 Reps
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
5
Skull Crusher
3 Sets
15 Reps
6
Incline Curl (Dumbbell)
4 Sets
15 Reps
7
Hammer Curl
3 Sets
12 Reps
Day 6
1
Lying Leg Curl
3 Sets
12 Reps
2
Squat (Barbell)
3 Sets
10 Reps
3
Hack Squat
4 Sets
10 Reps
4
Bulgarian Split Squat (Barbell)
4 Sets
10 Reps
Day 1
1
Pec Deck (Machine)
3 Sets
15 Reps
@9.5
2
Bench Press (Barbell)
3 Sets
10 Reps
@8.5
3
Push Up
4 Sets
15 Reps
@10
4
Shoulder Press (Plate Loaded)
3 Sets
10 Reps
@10
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@10
6
Skull Crusher
3 Sets
10 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
1 Set
15 Reps
15 Reps
@10
@7
Day 2
1
Lat Pulldown
3 Sets
12 Reps
2
Chest Supported Row (Machine)
3 Sets
10 Reps
3
Seated Row (Cable)
4 Sets
10 Reps
4
Reverse Pec Deck
3 Sets
12 Reps
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
6
Hammer Curl
3 Sets
15 Reps
Day 3
1
Lying Leg Curl
3 Sets
12 Reps
2
Leg Extension
3 Sets
12 Reps
3
Leg Press (45 Degrees)
3 Sets
8 Reps
4
Hack Squat
4 Sets
10 Reps
5
Bulgarian Split Squat (Barbell)
3 Sets
10 Reps
6
Seated Calf Raise
4 Sets
20 Reps
7
Leg Raise (Captain's Chair)
4 Sets
15 Reps
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
2
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
3
Chest Fly (Cable)
4 Sets
15 Reps
4
Bent Over Row (Barbell)
3 Sets
10 Reps
5
Lat Pulldown
3 Sets
12 Reps
6
Single Arm High Row (Cable)
4 Sets
15 Reps
Day 5
1
Lateral Raise (Dumbbell)
3 Sets
12 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
3
Incline Tricep Extension (Dumbbell)
3 Sets
15 Reps
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
5
Skull Crusher
3 Sets
15 Reps
6
Incline Curl (Dumbbell)
4 Sets
15 Reps
7
Hammer Curl
3 Sets
12 Reps
Day 6
1
Lying Leg Curl
3 Sets
12 Reps
2
Squat (Barbell)
3 Sets
10 Reps
3
Hack Squat
4 Sets
10 Reps
4
Bulgarian Split Squat (Barbell)
4 Sets
10 Reps
Day 1
1
Pec Deck (Machine)
3 Sets
15 Reps
@9.5
2
Bench Press (Barbell)
3 Sets
10 Reps
@8.5
3
Push Up
4 Sets
15 Reps
@10
4
Shoulder Press (Plate Loaded)
3 Sets
10 Reps
@10
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@10
6
Skull Crusher
3 Sets
10 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
1 Set
15 Reps
15 Reps
@10
@7
Day 2
1
Lat Pulldown
3 Sets
12 Reps
2
Chest Supported Row (Machine)
3 Sets
10 Reps
3
Seated Row (Cable)
4 Sets
10 Reps
4
Reverse Pec Deck
3 Sets
12 Reps
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
6
Hammer Curl
3 Sets
15 Reps
Day 3
1
Lying Leg Curl
3 Sets
12 Reps
2
Leg Extension
3 Sets
12 Reps
3
Leg Press (45 Degrees)
3 Sets
8 Reps
4
Hack Squat
4 Sets
10 Reps
5
Bulgarian Split Squat (Barbell)
3 Sets
10 Reps
6
Seated Calf Raise
4 Sets
20 Reps
7
Leg Raise (Captain's Chair)
4 Sets
15 Reps
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
2
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
3
Chest Fly (Cable)
4 Sets
15 Reps
4
Bent Over Row (Barbell)
3 Sets
10 Reps
5
Lat Pulldown
3 Sets
12 Reps
6
Single Arm High Row (Cable)
4 Sets
15 Reps
Day 5
1
Lateral Raise (Dumbbell)
3 Sets
12 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
3
Incline Tricep Extension (Dumbbell)
3 Sets
15 Reps
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
5
Skull Crusher
3 Sets
15 Reps
6
Incline Curl (Dumbbell)
4 Sets
15 Reps
7
Hammer Curl
3 Sets
12 Reps
Day 6
1
Lying Leg Curl
3 Sets
12 Reps
2
Squat (Barbell)
3 Sets
10 Reps
3
Hack Squat
4 Sets
10 Reps
4
Bulgarian Split Squat (Barbell)
4 Sets
10 Reps
Day 1
1
Pec Deck (Machine)
3 Sets
15 Reps
@9.5
2
Bench Press (Barbell)
3 Sets
10 Reps
@8.5
3
Push Up
4 Sets
15 Reps
@10
4
Shoulder Press (Plate Loaded)
3 Sets
10 Reps
@10
5
Lateral Raise (Dumbbell)
4 Sets
10 Reps
@10
6
Skull Crusher
3 Sets
10 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
1 Set
15 Reps
15 Reps
@10
@7
Day 2
1
Lat Pulldown
3 Sets
12 Reps
2
Chest Supported Row (Machine)
3 Sets
10 Reps
3
Seated Row (Cable)
4 Sets
10 Reps
4
Reverse Pec Deck
3 Sets
12 Reps
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
6
Hammer Curl
3 Sets
15 Reps
Day 3
1
Lying Leg Curl
3 Sets
12 Reps
2
Leg Extension
3 Sets
12 Reps
3
Leg Press (45 Degrees)
3 Sets
8 Reps
4
Hack Squat
4 Sets
10 Reps
5
Bulgarian Split Squat (Barbell)
3 Sets
10 Reps
6
Seated Calf Raise
4 Sets
20 Reps
7
Leg Raise (Captain's Chair)
4 Sets
15 Reps
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
2
Incline Bench Press (Smith Machine)
3 Sets
10 Reps
3
Chest Fly (Cable)
4 Sets
15 Reps
4
Bent Over Row (Barbell)
3 Sets
10 Reps
5
Lat Pulldown
3 Sets
12 Reps
6
Single Arm High Row (Cable)
4 Sets
15 Reps
Day 5
1
Lateral Raise (Dumbbell)
3 Sets
12 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
3
Incline Tricep Extension (Dumbbell)
3 Sets
15 Reps
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
5
Skull Crusher
3 Sets
15 Reps
6
Incline Curl (Dumbbell)
4 Sets
15 Reps
7
Hammer Curl
3 Sets
12 Reps
Day 6
1
Lying Leg Curl
3 Sets
12 Reps
2
Squat (Barbell)
3 Sets
10 Reps
3
Hack Squat
4 Sets
10 Reps
4
Bulgarian Split Squat (Barbell)
4 Sets
10 Reps