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Olympus Ascension
by David Rönnlund
2 athletes joined
Program Description
It's a combo between the upper lower with a push-pull feel! The workout routine is based on this: Day 1: Legs quad dominant Day 2: Chest and triceps Day 3: Back and biceps Day 4: REST Day 5: Shoulders and chest Day 6: Hamstrings and back Day 7: Arms Day 8: REST The first muscle mentioned in order is the focus for the day with the other as a secondary!
Program Overview
Level
Novice, Intermediate
Goal
Athletics, Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Feb 26, 2024 07:03
Last Edited
May 07, 2024 10:26
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Week 1
1 / 12 Weeks
Day 1
1
Hack Squat
3 Sets
1 Set
10 Reps
15 Reps
2
Leg Extension
3 Sets
10 Reps
3
Leg Press
3 Sets
10 Reps
4
Seated Calf Raise
4 Sets
20 Reps
Day 2
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
2
Chest Fly (Machine)
4 Sets
10 Reps
3
Dip (Weighted)
3 Sets
10 Reps
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
5
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
Day 3
1
Lat Pulldown
4 Sets
8 Reps
2
T-Bar Row
3 Sets
10 Reps
3
Seated Row (Cable)
3 Sets
10 Reps
4
Shrug (Dumbbell)
3 Sets
15 Reps
5
Bicep Curl (Barbell)
4 Sets
12 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
10 Reps
2
One Arm Lateral Raise (Cable)
4 Sets
10 Reps
3
Lateral Raise (Machine)
3 Sets
10 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
5
Push Up
3 Sets
12 Reps
Day 5
1
Leg Curl
4 Sets
10 Reps
2
Lying Leg Curl
4 Sets
10 Reps
3
Sumo Deadlift (Barbell)
3 Sets
8 Reps
4
Chest Supported Row (Machine)
3 Sets
12 Reps
5
Back Extension
3 Sets
15 Reps
Day 6
1
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
2
Tricep Pushdown (Cable)
3 Sets
10 Reps
3
Bench Press (Close Grip)
3 Sets
10 Reps
4
Bicep Curl (Dumbbell)
3 Sets
8 Reps
5
Hammer Curl
3 Sets
8 Reps
6
Preacher Curl (Barbell)
3 Sets
8 Reps
7
Reverse Wrist Curl (Dumbbell)
4 Sets
15 Reps
Day 1
1
Hack Squat
3 Sets
1 Set
10 Reps
15 Reps
2
Leg Extension
3 Sets
10 Reps
3
Leg Press
3 Sets
10 Reps
4
Seated Calf Raise
4 Sets
20 Reps
Day 2
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
2
Chest Fly (Machine)
4 Sets
10 Reps
3
Dip (Weighted)
3 Sets
10 Reps
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
5
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
Day 3
1
Lat Pulldown
4 Sets
8 Reps
2
T-Bar Row
3 Sets
10 Reps
3
Seated Row (Cable)
3 Sets
10 Reps
4
Shrug (Dumbbell)
3 Sets
15 Reps
5
Bicep Curl (Barbell)
4 Sets
12 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
10 Reps
2
One Arm Lateral Raise (Cable)
4 Sets
10 Reps
3
Lateral Raise (Machine)
3 Sets
10 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
5
Push Up
3 Sets
12 Reps
Day 5
1
Leg Curl
4 Sets
10 Reps
2
Lying Leg Curl
4 Sets
10 Reps
3
Sumo Deadlift (Barbell)
3 Sets
8 Reps
4
Chest Supported Row (Machine)
3 Sets
12 Reps
5
Back Extension
3 Sets
15 Reps
Day 6
1
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
2
Tricep Pushdown (Cable)
3 Sets
10 Reps
3
Bench Press (Close Grip)
3 Sets
10 Reps
4
Bicep Curl (Dumbbell)
3 Sets
8 Reps
5
Hammer Curl
3 Sets
8 Reps
6
Preacher Curl (Barbell)
3 Sets
8 Reps
7
Reverse Wrist Curl (Dumbbell)
4 Sets
15 Reps
Day 1
1
Hack Squat
3 Sets
1 Set
10 Reps
15 Reps
2
Leg Extension
3 Sets
10 Reps
3
Leg Press
3 Sets
10 Reps
4
Seated Calf Raise
4 Sets
20 Reps
Day 2
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
2
Chest Fly (Machine)
4 Sets
10 Reps
3
Dip (Weighted)
3 Sets
10 Reps
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
5
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
Day 3
1
Lat Pulldown
4 Sets
8 Reps
2
T-Bar Row
3 Sets
10 Reps
3
Seated Row (Cable)
3 Sets
10 Reps
4
Shrug (Dumbbell)
3 Sets
15 Reps
5
Bicep Curl (Barbell)
4 Sets
12 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
10 Reps
2
One Arm Lateral Raise (Cable)
4 Sets
10 Reps
3
Lateral Raise (Machine)
3 Sets
10 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
5
Push Up
3 Sets
12 Reps
Day 5
1
Leg Curl
4 Sets
10 Reps
2
Lying Leg Curl
4 Sets
10 Reps
3
Sumo Deadlift (Barbell)
3 Sets
8 Reps
4
Chest Supported Row (Machine)
3 Sets
12 Reps
5
Back Extension
3 Sets
15 Reps
Day 6
1
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
2
Tricep Pushdown (Cable)
3 Sets
10 Reps
3
Bench Press (Close Grip)
3 Sets
10 Reps
4
Bicep Curl (Dumbbell)
3 Sets
8 Reps
5
Hammer Curl
3 Sets
8 Reps
6
Preacher Curl (Barbell)
3 Sets
8 Reps
7
Reverse Wrist Curl (Dumbbell)
4 Sets
15 Reps
Day 1
1
Hack Squat
3 Sets
1 Set
10 Reps
15 Reps
2
Leg Extension
3 Sets
10 Reps
3
Leg Press
3 Sets
10 Reps
4
Seated Calf Raise
4 Sets
20 Reps
Day 2
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
2
Chest Fly (Machine)
4 Sets
10 Reps
3
Dip (Weighted)
3 Sets
10 Reps
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
5
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
Day 3
1
Lat Pulldown
4 Sets
8 Reps
2
T-Bar Row
3 Sets
10 Reps
3
Seated Row (Cable)
3 Sets
10 Reps
4
Shrug (Dumbbell)
3 Sets
15 Reps
5
Bicep Curl (Barbell)
4 Sets
12 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
10 Reps
2
One Arm Lateral Raise (Cable)
4 Sets
10 Reps
3
Lateral Raise (Machine)
3 Sets
10 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
5
Push Up
3 Sets
12 Reps
Day 5
1
Leg Curl
4 Sets
10 Reps
2
Lying Leg Curl
4 Sets
10 Reps
3
Sumo Deadlift (Barbell)
3 Sets
8 Reps
4
Chest Supported Row (Machine)
3 Sets
12 Reps
5
Back Extension
3 Sets
15 Reps
Day 6
1
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
2
Tricep Pushdown (Cable)
3 Sets
10 Reps
3
Bench Press (Close Grip)
3 Sets
10 Reps
4
Bicep Curl (Dumbbell)
3 Sets
8 Reps
5
Hammer Curl
3 Sets
8 Reps
6
Preacher Curl (Barbell)
3 Sets
8 Reps
7
Reverse Wrist Curl (Dumbbell)
4 Sets
15 Reps
Day 1
1
Hack Squat
3 Sets
1 Set
10 Reps
15 Reps
2
Leg Extension
3 Sets
10 Reps
3
Leg Press
3 Sets
10 Reps
4
Seated Calf Raise
4 Sets
20 Reps
Day 2
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
2
Chest Fly (Machine)
4 Sets
10 Reps
3
Dip (Weighted)
3 Sets
10 Reps
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
5
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
Day 3
1
Lat Pulldown
4 Sets
8 Reps
2
T-Bar Row
3 Sets
10 Reps
3
Seated Row (Cable)
3 Sets
10 Reps
4
Shrug (Dumbbell)
3 Sets
15 Reps
5
Bicep Curl (Barbell)
4 Sets
12 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
10 Reps
2
One Arm Lateral Raise (Cable)
4 Sets
10 Reps
3
Lateral Raise (Machine)
3 Sets
10 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
5
Push Up
3 Sets
12 Reps
Day 5
1
Leg Curl
4 Sets
10 Reps
2
Lying Leg Curl
4 Sets
10 Reps
3
Sumo Deadlift (Barbell)
3 Sets
8 Reps
4
Chest Supported Row (Machine)
3 Sets
12 Reps
5
Back Extension
3 Sets
15 Reps
Day 6
1
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
2
Tricep Pushdown (Cable)
3 Sets
10 Reps
3
Bench Press (Close Grip)
3 Sets
10 Reps
4
Bicep Curl (Dumbbell)
3 Sets
8 Reps
5
Hammer Curl
3 Sets
8 Reps
6
Preacher Curl (Barbell)
3 Sets
8 Reps
7
Reverse Wrist Curl (Dumbbell)
4 Sets
15 Reps
Day 1
1
Hack Squat
3 Sets
1 Set
10 Reps
15 Reps
2
Leg Extension
3 Sets
10 Reps
3
Leg Press
3 Sets
10 Reps
4
Seated Calf Raise
4 Sets
20 Reps
Day 2
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
2
Chest Fly (Machine)
4 Sets
10 Reps
3
Dip (Weighted)
3 Sets
10 Reps
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
5
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
Day 3
1
Lat Pulldown
4 Sets
8 Reps
2
T-Bar Row
3 Sets
10 Reps
3
Seated Row (Cable)
3 Sets
10 Reps
4
Shrug (Dumbbell)
3 Sets
15 Reps
5
Bicep Curl (Barbell)
4 Sets
12 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
10 Reps
2
One Arm Lateral Raise (Cable)
4 Sets
10 Reps
3
Lateral Raise (Machine)
3 Sets
10 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
5
Push Up
3 Sets
12 Reps
Day 5
1
Leg Curl
4 Sets
10 Reps
2
Lying Leg Curl
4 Sets
10 Reps
3
Sumo Deadlift (Barbell)
3 Sets
8 Reps
4
Chest Supported Row (Machine)
3 Sets
12 Reps
5
Back Extension
3 Sets
15 Reps
Day 6
1
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
2
Tricep Pushdown (Cable)
3 Sets
10 Reps
3
Bench Press (Close Grip)
3 Sets
10 Reps
4
Bicep Curl (Dumbbell)
3 Sets
8 Reps
5
Hammer Curl
3 Sets
8 Reps
6
Preacher Curl (Barbell)
3 Sets
8 Reps
7
Reverse Wrist Curl (Dumbbell)
4 Sets
15 Reps
Day 1
1
Hack Squat
3 Sets
1 Set
10 Reps
15 Reps
2
Leg Extension
3 Sets
10 Reps
3
Leg Press
3 Sets
10 Reps
4
Seated Calf Raise
4 Sets
20 Reps
Day 2
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
2
Chest Fly (Machine)
4 Sets
10 Reps
3
Dip (Weighted)
3 Sets
10 Reps
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
5
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
Day 3
1
Lat Pulldown
4 Sets
8 Reps
2
T-Bar Row
3 Sets
10 Reps
3
Seated Row (Cable)
3 Sets
10 Reps
4
Shrug (Dumbbell)
3 Sets
15 Reps
5
Bicep Curl (Barbell)
4 Sets
12 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
10 Reps
2
One Arm Lateral Raise (Cable)
4 Sets
10 Reps
3
Lateral Raise (Machine)
3 Sets
10 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
5
Push Up
3 Sets
12 Reps
Day 5
1
Leg Curl
4 Sets
10 Reps
2
Lying Leg Curl
4 Sets
10 Reps
3
Sumo Deadlift (Barbell)
3 Sets
8 Reps
4
Chest Supported Row (Machine)
3 Sets
12 Reps
5
Back Extension
3 Sets
15 Reps
Day 6
1
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
2
Tricep Pushdown (Cable)
3 Sets
10 Reps
3
Bench Press (Close Grip)
3 Sets
10 Reps
4
Bicep Curl (Dumbbell)
3 Sets
8 Reps
5
Hammer Curl
3 Sets
8 Reps
6
Preacher Curl (Barbell)
3 Sets
8 Reps
7
Reverse Wrist Curl (Dumbbell)
4 Sets
15 Reps
Day 1
1
Hack Squat
3 Sets
1 Set
10 Reps
15 Reps
2
Leg Extension
3 Sets
10 Reps
3
Leg Press
3 Sets
10 Reps
4
Seated Calf Raise
4 Sets
20 Reps
Day 2
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
2
Chest Fly (Machine)
4 Sets
10 Reps
3
Dip (Weighted)
3 Sets
10 Reps
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
5
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
Day 3
1
Lat Pulldown
4 Sets
8 Reps
2
T-Bar Row
3 Sets
10 Reps
3
Seated Row (Cable)
3 Sets
10 Reps
4
Shrug (Dumbbell)
3 Sets
15 Reps
5
Bicep Curl (Barbell)
4 Sets
12 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
10 Reps
2
One Arm Lateral Raise (Cable)
4 Sets
10 Reps
3
Lateral Raise (Machine)
3 Sets
10 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
5
Push Up
3 Sets
12 Reps
Day 5
1
Leg Curl
4 Sets
10 Reps
2
Lying Leg Curl
4 Sets
10 Reps
3
Sumo Deadlift (Barbell)
3 Sets
8 Reps
4
Chest Supported Row (Machine)
3 Sets
12 Reps
5
Back Extension
3 Sets
15 Reps
Day 6
1
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
2
Tricep Pushdown (Cable)
3 Sets
10 Reps
3
Bench Press (Close Grip)
3 Sets
10 Reps
4
Bicep Curl (Dumbbell)
3 Sets
8 Reps
5
Hammer Curl
3 Sets
8 Reps
6
Preacher Curl (Barbell)
3 Sets
8 Reps
7
Reverse Wrist Curl (Dumbbell)
4 Sets
15 Reps
Day 1
1
Hack Squat
3 Sets
1 Set
10 Reps
15 Reps
2
Leg Extension
3 Sets
10 Reps
3
Leg Press
3 Sets
10 Reps
4
Seated Calf Raise
4 Sets
20 Reps
Day 2
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
2
Chest Fly (Machine)
4 Sets
10 Reps
3
Dip (Weighted)
3 Sets
10 Reps
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
5
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
Day 3
1
Lat Pulldown
4 Sets
8 Reps
2
T-Bar Row
3 Sets
10 Reps
3
Seated Row (Cable)
3 Sets
10 Reps
4
Shrug (Dumbbell)
3 Sets
15 Reps
5
Bicep Curl (Barbell)
4 Sets
12 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
10 Reps
2
One Arm Lateral Raise (Cable)
4 Sets
10 Reps
3
Lateral Raise (Machine)
3 Sets
10 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
5
Push Up
3 Sets
12 Reps
Day 5
1
Leg Curl
4 Sets
10 Reps
2
Lying Leg Curl
4 Sets
10 Reps
3
Sumo Deadlift (Barbell)
3 Sets
8 Reps
4
Chest Supported Row (Machine)
3 Sets
12 Reps
5
Back Extension
3 Sets
15 Reps
Day 6
1
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
2
Tricep Pushdown (Cable)
3 Sets
10 Reps
3
Bench Press (Close Grip)
3 Sets
10 Reps
4
Bicep Curl (Dumbbell)
3 Sets
8 Reps
5
Hammer Curl
3 Sets
8 Reps
6
Preacher Curl (Barbell)
3 Sets
8 Reps
7
Reverse Wrist Curl (Dumbbell)
4 Sets
15 Reps
Day 1
1
Hack Squat
3 Sets
1 Set
10 Reps
15 Reps
2
Leg Extension
3 Sets
10 Reps
3
Leg Press
3 Sets
10 Reps
4
Seated Calf Raise
4 Sets
20 Reps
Day 2
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
2
Chest Fly (Machine)
4 Sets
10 Reps
3
Dip (Weighted)
3 Sets
10 Reps
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
5
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
Day 3
1
Lat Pulldown
4 Sets
8 Reps
2
T-Bar Row
3 Sets
10 Reps
3
Seated Row (Cable)
3 Sets
10 Reps
4
Shrug (Dumbbell)
3 Sets
15 Reps
5
Bicep Curl (Barbell)
4 Sets
12 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
10 Reps
2
One Arm Lateral Raise (Cable)
4 Sets
10 Reps
3
Lateral Raise (Machine)
3 Sets
10 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
5
Push Up
3 Sets
12 Reps
Day 5
1
Leg Curl
4 Sets
10 Reps
2
Lying Leg Curl
4 Sets
10 Reps
3
Sumo Deadlift (Barbell)
3 Sets
8 Reps
4
Chest Supported Row (Machine)
3 Sets
12 Reps
5
Back Extension
3 Sets
15 Reps
Day 6
1
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
2
Tricep Pushdown (Cable)
3 Sets
10 Reps
3
Bench Press (Close Grip)
3 Sets
10 Reps
4
Bicep Curl (Dumbbell)
3 Sets
8 Reps
5
Hammer Curl
3 Sets
8 Reps
6
Preacher Curl (Barbell)
3 Sets
8 Reps
7
Reverse Wrist Curl (Dumbbell)
4 Sets
15 Reps
Day 1
1
Hack Squat
3 Sets
1 Set
10 Reps
15 Reps
2
Leg Extension
3 Sets
10 Reps
3
Leg Press
3 Sets
10 Reps
4
Seated Calf Raise
4 Sets
20 Reps
Day 2
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
2
Chest Fly (Machine)
4 Sets
10 Reps
3
Dip (Weighted)
3 Sets
10 Reps
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
5
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
Day 3
1
Lat Pulldown
4 Sets
8 Reps
2
T-Bar Row
3 Sets
10 Reps
3
Seated Row (Cable)
3 Sets
10 Reps
4
Shrug (Dumbbell)
3 Sets
15 Reps
5
Bicep Curl (Barbell)
4 Sets
12 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
10 Reps
2
One Arm Lateral Raise (Cable)
4 Sets
10 Reps
3
Lateral Raise (Machine)
3 Sets
10 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
5
Push Up
3 Sets
12 Reps
Day 5
1
Leg Curl
4 Sets
10 Reps
2
Lying Leg Curl
4 Sets
10 Reps
3
Sumo Deadlift (Barbell)
3 Sets
8 Reps
4
Chest Supported Row (Machine)
3 Sets
12 Reps
5
Back Extension
3 Sets
15 Reps
Day 6
1
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
2
Tricep Pushdown (Cable)
3 Sets
10 Reps
3
Bench Press (Close Grip)
3 Sets
10 Reps
4
Bicep Curl (Dumbbell)
3 Sets
8 Reps
5
Hammer Curl
3 Sets
8 Reps
6
Preacher Curl (Barbell)
3 Sets
8 Reps
7
Reverse Wrist Curl (Dumbbell)
4 Sets
15 Reps
Day 1
1
Hack Squat
3 Sets
1 Set
10 Reps
15 Reps
2
Leg Extension
3 Sets
10 Reps
3
Leg Press
3 Sets
10 Reps
4
Seated Calf Raise
4 Sets
20 Reps
Day 2
1
Incline Bench Press (Barbell)
4 Sets
12 Reps
2
Chest Fly (Machine)
4 Sets
10 Reps
3
Dip (Weighted)
3 Sets
10 Reps
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
5
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
Day 3
1
Lat Pulldown
4 Sets
8 Reps
2
T-Bar Row
3 Sets
10 Reps
3
Seated Row (Cable)
3 Sets
10 Reps
4
Shrug (Dumbbell)
3 Sets
15 Reps
5
Bicep Curl (Barbell)
4 Sets
12 Reps
Day 4
1
Overhead Press (Barbell)
4 Sets
10 Reps
2
One Arm Lateral Raise (Cable)
4 Sets
10 Reps
3
Lateral Raise (Machine)
3 Sets
10 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
5
Push Up
3 Sets
12 Reps
Day 5
1
Leg Curl
4 Sets
10 Reps
2
Lying Leg Curl
4 Sets
10 Reps
3
Sumo Deadlift (Barbell)
3 Sets
8 Reps
4
Chest Supported Row (Machine)
3 Sets
12 Reps
5
Back Extension
3 Sets
15 Reps
Day 6
1
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
2
Tricep Pushdown (Cable)
3 Sets
10 Reps
3
Bench Press (Close Grip)
3 Sets
10 Reps
4
Bicep Curl (Dumbbell)
3 Sets
8 Reps
5
Hammer Curl
3 Sets
8 Reps
6
Preacher Curl (Barbell)
3 Sets
8 Reps
7
Reverse Wrist Curl (Dumbbell)
4 Sets
15 Reps