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Only for chad
by Park K.
3 athletes joined
Program Description
Just make strength and some of muscle
Program Overview
Level
Intermediate
Goal
Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Jan 11, 2024 03:21
Last Edited
May 07, 2024 02:24
down_app
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8-12 Reps
@7
2
Pec Deck (Machine)
3 Sets
8-12 Reps
@7
3
Incline Chest Press (Machine)
3 Sets
8-14 Reps
@7
4
Chest Supported Row (Machine)
2 Sets
12-14 Reps
@7
5
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
@7
6
Lateral Raise (Cable)
2 Sets
15 Reps
@7
7
Tricep Rope Push Down (Cable)
3 Sets
8-15 Reps
@7
8
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@9
Day 4
1
Hip Adductor (Machine)
2 Sets
15-20 Reps
@7
2
Lying Leg Curl
2 Sets
12-18 Reps
@7
3
Stiff Leg Deadlift
4 Sets
8-12 Reps
@7
4
Leg Press
1 Set
2 Sets
6-10 Reps
8-14 Reps
@7
@7
5
Preacher Curl (Dumbbell)
2 Sets
8-14 Reps
@7
6
Shrug (Barbell)
2 Sets
8-12 Reps
@7
7
Seated Calf Raise
4 Sets
10-20 Reps
@7
Day 2
1
Hip Adductor (Machine)
2 Sets
12-15 Reps
@7
2
Seated Hamstring Curl
2 Sets
12-15 Reps
@7
3
Leg Press
4 Sets
8-14 Reps
@7
4
Leg Extension
2 Sets
12-15 Reps
@7
5
Sissy Squat
2 Sets
12-20 Reps
@8
6
Seated Calf Raise
3 Sets
10-20 Reps
@9
7
Rolling Tricep Extension (Dumbbell)
2 Sets
AMRAP
@8
8
Bench Press (Close Grip)
2 Sets
AMRAP
@8
9
AD Press
2 Sets
8-14 Reps
@7
Day 3
1
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@7
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@7
3
Bench Press (Close Grip)
2 Sets
8-12 Reps
@7
4
Lat Pulldown (Close Grip)
3 Sets
10-14 Reps
@7
5
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@7
6
Reverse Pec Deck
3 Sets
14-18 Reps
@7
7
Seated Dumbbell Curl
3 Sets
8-12 Reps
@7
8
Sit Up
3 Sets
20 Reps
@9
Day 1
1
Bench Press (Barbell)
3 Sets
8-12 Reps
@7
2
Pec Deck (Machine)
3 Sets
8-12 Reps
@7
3
Incline Chest Press (Machine)
3 Sets
8-14 Reps
@7
4
Chest Supported Row (Machine)
2 Sets
12-14 Reps
@7
5
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
@7
6
Lateral Raise (Cable)
2 Sets
15 Reps
@7
7
Tricep Rope Push Down (Cable)
3 Sets
8-15 Reps
@7
8
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@9
Day 2
1
Hip Adductor (Machine)
2 Sets
12-15 Reps
@7
2
Seated Hamstring Curl
2 Sets
12-15 Reps
@7
3
Leg Press
4 Sets
8-14 Reps
@7
4
Leg Extension
2 Sets
12-15 Reps
@7
5
Sissy Squat
2 Sets
12-20 Reps
@8
6
Seated Calf Raise
3 Sets
10-20 Reps
@9
7
Tricep Pushdown (Cable)
2 Sets
8-14 Reps
@7
8
AD Press
2 Sets
8-14 Reps
@7
Day 3
1
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@7
2
Lat Pulldown (Close Grip)
3 Sets
10-14 Reps
@7
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@7
4
Reverse Pec Deck
3 Sets
14-18 Reps
@7
5
Seated Dumbbell Curl
3 Sets
8-12 Reps
@7
6
Bench Press (Close Grip)
2 Sets
8-12 Reps
@7
7
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@7
8
Sit Up
3 Sets
20 Reps
@9
Day 4
1
Hip Adductor (Machine)
2 Sets
15-20 Reps
@7
2
Lying Leg Curl
2 Sets
12-18 Reps
@7
3
Stiff Leg Deadlift
4 Sets
8-12 Reps
@7
4
Leg Press
1 Set
2 Sets
6-10 Reps
8-14 Reps
@7
@7
5
Preacher Curl (Dumbbell)
2 Sets
8-14 Reps
@7
6
Shrug (Barbell)
2 Sets
8-12 Reps
@7
7
Seated Calf Raise
4 Sets
10-20 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
8-12 Reps
@7
2
Pec Deck (Machine)
3 Sets
8-12 Reps
@7
3
Incline Chest Press (Machine)
3 Sets
8-14 Reps
@7
4
Chest Supported Row (Machine)
2 Sets
12-14 Reps
@7
5
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
@7
6
Lateral Raise (Cable)
2 Sets
15 Reps
@7
7
Tricep Rope Push Down (Cable)
3 Sets
8-15 Reps
@7
8
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@9
Day 2
1
Hip Adductor (Machine)
2 Sets
12-15 Reps
@7
2
Seated Hamstring Curl
2 Sets
12-15 Reps
@7
3
Leg Press
4 Sets
8-14 Reps
@7
4
Leg Extension
2 Sets
12-15 Reps
@7
5
Sissy Squat
2 Sets
12-20 Reps
@8
6
Seated Calf Raise
3 Sets
10-20 Reps
@9
7
Tricep Pushdown (Cable)
2 Sets
8-14 Reps
@7
8
AD Press
2 Sets
8-14 Reps
@7
Day 3
1
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@7
2
Lat Pulldown (Close Grip)
3 Sets
10-14 Reps
@7
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@7
4
Reverse Pec Deck
3 Sets
14-18 Reps
@7
5
Seated Dumbbell Curl
3 Sets
8-12 Reps
@7
6
Bench Press (Close Grip)
2 Sets
8-12 Reps
@7
7
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@7
8
Sit Up
3 Sets
20 Reps
@9
Day 4
1
Hip Adductor (Machine)
2 Sets
15-20 Reps
@7
2
Lying Leg Curl
2 Sets
12-18 Reps
@7
3
Stiff Leg Deadlift
4 Sets
8-12 Reps
@7
4
Leg Press
1 Set
2 Sets
6-10 Reps
8-14 Reps
@7
@7
5
Preacher Curl (Dumbbell)
2 Sets
8-14 Reps
@7
6
Shrug (Barbell)
2 Sets
8-12 Reps
@7
7
Seated Calf Raise
4 Sets
10-20 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
8-12 Reps
@7
2
Pec Deck (Machine)
3 Sets
8-12 Reps
@7
3
Incline Chest Press (Machine)
3 Sets
8-14 Reps
@7
4
Chest Supported Row (Machine)
2 Sets
12-14 Reps
@7
5
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
@7
6
Lateral Raise (Cable)
2 Sets
15 Reps
@7
7
Tricep Rope Push Down (Cable)
3 Sets
8-15 Reps
@7
8
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@9
Day 2
1
Hip Adductor (Machine)
2 Sets
12-15 Reps
@7
2
Seated Hamstring Curl
2 Sets
12-15 Reps
@7
3
Leg Press
4 Sets
8-14 Reps
@7
4
Leg Extension
2 Sets
12-15 Reps
@7
5
Sissy Squat
2 Sets
12-20 Reps
@8
6
Seated Calf Raise
3 Sets
10-20 Reps
@9
7
Tricep Pushdown (Cable)
2 Sets
8-14 Reps
@7
8
AD Press
2 Sets
8-14 Reps
@7
Day 3
1
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@7
2
Lat Pulldown (Close Grip)
3 Sets
10-14 Reps
@7
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@7
4
Reverse Pec Deck
3 Sets
14-18 Reps
@7
5
Seated Dumbbell Curl
3 Sets
8-12 Reps
@7
6
Bench Press (Close Grip)
2 Sets
8-12 Reps
@7
7
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@7
8
Sit Up
3 Sets
20 Reps
@9
Day 4
1
Hip Adductor (Machine)
2 Sets
15-20 Reps
@7
2
Lying Leg Curl
2 Sets
12-18 Reps
@7
3
Stiff Leg Deadlift
4 Sets
8-12 Reps
@7
4
Leg Press
1 Set
2 Sets
6-10 Reps
8-14 Reps
@7
@7
5
Preacher Curl (Dumbbell)
2 Sets
8-14 Reps
@7
6
Shrug (Barbell)
2 Sets
8-12 Reps
@7
7
Seated Calf Raise
4 Sets
10-20 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
8-12 Reps
@7
2
Pec Deck (Machine)
3 Sets
8-12 Reps
@7
3
Incline Chest Press (Machine)
3 Sets
8-14 Reps
@7
4
Chest Supported Row (Machine)
2 Sets
12-14 Reps
@7
5
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
@7
6
Lateral Raise (Cable)
2 Sets
15 Reps
@7
7
Tricep Rope Push Down (Cable)
3 Sets
8-15 Reps
@7
8
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@9
Day 2
1
Hip Adductor (Machine)
2 Sets
12-15 Reps
@7
2
Seated Hamstring Curl
2 Sets
12-15 Reps
@7
3
Leg Press
4 Sets
8-14 Reps
@7
4
Leg Extension
2 Sets
12-15 Reps
@7
5
Sissy Squat
2 Sets
12-20 Reps
@8
6
Seated Calf Raise
3 Sets
10-20 Reps
@9
7
Tricep Pushdown (Cable)
2 Sets
8-14 Reps
@7
8
AD Press
2 Sets
8-14 Reps
@7
Day 3
1
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@7
2
Lat Pulldown (Close Grip)
3 Sets
10-14 Reps
@7
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@7
4
Reverse Pec Deck
3 Sets
14-18 Reps
@7
5
Seated Dumbbell Curl
3 Sets
8-12 Reps
@7
6
Bench Press (Close Grip)
2 Sets
8-12 Reps
@7
7
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@7
8
Sit Up
3 Sets
20 Reps
@9
Day 4
1
Hip Adductor (Machine)
2 Sets
15-20 Reps
@7
2
Lying Leg Curl
2 Sets
12-18 Reps
@7
3
Stiff Leg Deadlift
4 Sets
8-12 Reps
@7
4
Leg Press
1 Set
2 Sets
6-10 Reps
8-14 Reps
@7
@7
5
Preacher Curl (Dumbbell)
2 Sets
8-14 Reps
@7
6
Shrug (Barbell)
2 Sets
8-12 Reps
@7
7
Seated Calf Raise
4 Sets
10-20 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
8-12 Reps
@7
2
Pec Deck (Machine)
3 Sets
8-12 Reps
@7
3
Incline Chest Press (Machine)
3 Sets
8-14 Reps
@7
4
Chest Supported Row (Machine)
2 Sets
12-14 Reps
@7
5
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
@7
6
Lateral Raise (Cable)
2 Sets
15 Reps
@7
7
Tricep Rope Push Down (Cable)
3 Sets
8-15 Reps
@7
8
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@9
Day 2
1
Hip Adductor (Machine)
2 Sets
12-15 Reps
@7
2
Seated Hamstring Curl
2 Sets
12-15 Reps
@7
3
Leg Press
4 Sets
8-14 Reps
@7
4
Leg Extension
2 Sets
12-15 Reps
@7
5
Sissy Squat
2 Sets
12-20 Reps
@8
6
Seated Calf Raise
3 Sets
10-20 Reps
@9
7
Tricep Pushdown (Cable)
2 Sets
8-14 Reps
@7
8
AD Press
2 Sets
8-14 Reps
@7
Day 3
1
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@7
2
Lat Pulldown (Close Grip)
3 Sets
10-14 Reps
@7
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@7
4
Reverse Pec Deck
3 Sets
14-18 Reps
@7
5
Seated Dumbbell Curl
3 Sets
8-12 Reps
@7
6
Bench Press (Close Grip)
2 Sets
8-12 Reps
@7
7
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@7
8
Sit Up
3 Sets
20 Reps
@9
Day 4
1
Hip Adductor (Machine)
2 Sets
15-20 Reps
@7
2
Lying Leg Curl
2 Sets
12-18 Reps
@7
3
Stiff Leg Deadlift
4 Sets
8-12 Reps
@7
4
Leg Press
1 Set
2 Sets
6-10 Reps
8-14 Reps
@7
@7
5
Preacher Curl (Dumbbell)
2 Sets
8-14 Reps
@7
6
Shrug (Barbell)
2 Sets
8-12 Reps
@7
7
Seated Calf Raise
4 Sets
10-20 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
8-12 Reps
@7
2
Pec Deck (Machine)
3 Sets
8-12 Reps
@7
3
Incline Chest Press (Machine)
3 Sets
8-14 Reps
@7
4
Chest Supported Row (Machine)
2 Sets
12-14 Reps
@7
5
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
@7
6
Lateral Raise (Cable)
2 Sets
15 Reps
@7
7
Tricep Rope Push Down (Cable)
3 Sets
8-15 Reps
@7
8
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@9
Day 2
1
Hip Adductor (Machine)
2 Sets
12-15 Reps
@7
2
Seated Hamstring Curl
2 Sets
12-15 Reps
@7
3
Leg Press
4 Sets
8-14 Reps
@7
4
Leg Extension
2 Sets
12-15 Reps
@7
5
Sissy Squat
2 Sets
12-20 Reps
@8
6
Seated Calf Raise
3 Sets
10-20 Reps
@9
7
Tricep Pushdown (Cable)
2 Sets
8-14 Reps
@7
8
AD Press
2 Sets
8-14 Reps
@7
Day 3
1
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@7
2
Lat Pulldown (Close Grip)
3 Sets
10-14 Reps
@7
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@7
4
Reverse Pec Deck
3 Sets
14-18 Reps
@7
5
Seated Dumbbell Curl
3 Sets
8-12 Reps
@7
6
Bench Press (Close Grip)
2 Sets
8-12 Reps
@7
7
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@7
8
Sit Up
3 Sets
20 Reps
@9
Day 4
1
Hip Adductor (Machine)
2 Sets
15-20 Reps
@7
2
Lying Leg Curl
2 Sets
12-18 Reps
@7
3
Stiff Leg Deadlift
4 Sets
8-12 Reps
@7
4
Leg Press
1 Set
2 Sets
6-10 Reps
8-14 Reps
@7
@7
5
Preacher Curl (Dumbbell)
2 Sets
8-14 Reps
@7
6
Shrug (Barbell)
2 Sets
8-12 Reps
@7
7
Seated Calf Raise
4 Sets
10-20 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
8-12 Reps
@7
2
Pec Deck (Machine)
3 Sets
8-12 Reps
@7
3
Incline Chest Press (Machine)
3 Sets
8-14 Reps
@7
4
Chest Supported Row (Machine)
2 Sets
12-14 Reps
@7
5
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
@7
6
Lateral Raise (Cable)
2 Sets
15 Reps
@7
7
Tricep Rope Push Down (Cable)
3 Sets
8-15 Reps
@7
8
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@9
Day 2
1
Hip Adductor (Machine)
2 Sets
12-15 Reps
@7
2
Seated Hamstring Curl
2 Sets
12-15 Reps
@7
3
Leg Press
4 Sets
8-14 Reps
@7
4
Leg Extension
2 Sets
12-15 Reps
@7
5
Sissy Squat
2 Sets
12-20 Reps
@8
6
Seated Calf Raise
3 Sets
10-20 Reps
@9
7
Tricep Pushdown (Cable)
2 Sets
8-14 Reps
@7
8
AD Press
2 Sets
8-14 Reps
@7
Day 3
1
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@7
2
Lat Pulldown (Close Grip)
3 Sets
10-14 Reps
@7
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@7
4
Reverse Pec Deck
3 Sets
14-18 Reps
@7
5
Seated Dumbbell Curl
3 Sets
8-12 Reps
@7
6
Bench Press (Close Grip)
2 Sets
8-12 Reps
@7
7
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@7
8
Sit Up
3 Sets
20 Reps
@9
Day 4
1
Hip Adductor (Machine)
2 Sets
15-20 Reps
@7
2
Lying Leg Curl
2 Sets
12-18 Reps
@7
3
Stiff Leg Deadlift
4 Sets
8-12 Reps
@7
4
Leg Press
1 Set
2 Sets
6-10 Reps
8-14 Reps
@7
@7
5
Preacher Curl (Dumbbell)
2 Sets
8-14 Reps
@7
6
Shrug (Barbell)
2 Sets
8-12 Reps
@7
7
Seated Calf Raise
4 Sets
10-20 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
8-12 Reps
@7
2
Pec Deck (Machine)
3 Sets
8-12 Reps
@7
3
Incline Chest Press (Machine)
3 Sets
8-14 Reps
@7
4
Chest Supported Row (Machine)
2 Sets
12-14 Reps
@7
5
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
@7
6
Lateral Raise (Cable)
2 Sets
15 Reps
@7
7
Tricep Rope Push Down (Cable)
3 Sets
8-15 Reps
@7
8
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@9
Day 2
1
Hip Adductor (Machine)
2 Sets
12-15 Reps
@7
2
Seated Hamstring Curl
2 Sets
12-15 Reps
@7
3
Leg Press
4 Sets
8-14 Reps
@7
4
Leg Extension
2 Sets
12-15 Reps
@7
5
Sissy Squat
2 Sets
12-20 Reps
@8
6
Seated Calf Raise
3 Sets
10-20 Reps
@9
7
Tricep Pushdown (Cable)
2 Sets
8-14 Reps
@7
8
AD Press
2 Sets
8-14 Reps
@7
Day 3
1
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@7
2
Lat Pulldown (Close Grip)
3 Sets
10-14 Reps
@7
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@7
4
Reverse Pec Deck
3 Sets
14-18 Reps
@7
5
Seated Dumbbell Curl
3 Sets
8-12 Reps
@7
6
Bench Press (Close Grip)
2 Sets
8-12 Reps
@7
7
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@7
8
Sit Up
3 Sets
20 Reps
@9
Day 4
1
Hip Adductor (Machine)
2 Sets
15-20 Reps
@7
2
Lying Leg Curl
2 Sets
12-18 Reps
@7
3
Stiff Leg Deadlift
4 Sets
8-12 Reps
@7
4
Leg Press
1 Set
2 Sets
6-10 Reps
8-14 Reps
@7
@7
5
Preacher Curl (Dumbbell)
2 Sets
8-14 Reps
@7
6
Shrug (Barbell)
2 Sets
8-12 Reps
@7
7
Seated Calf Raise
4 Sets
10-20 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
8-12 Reps
@7
2
Pec Deck (Machine)
3 Sets
8-12 Reps
@7
3
Incline Chest Press (Machine)
3 Sets
8-14 Reps
@7
4
Chest Supported Row (Machine)
2 Sets
12-14 Reps
@7
5
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
@7
6
Lateral Raise (Cable)
2 Sets
15 Reps
@7
7
Tricep Rope Push Down (Cable)
3 Sets
8-15 Reps
@7
8
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@9
Day 2
1
Hip Adductor (Machine)
2 Sets
12-15 Reps
@7
2
Seated Hamstring Curl
2 Sets
12-15 Reps
@7
3
Leg Press
4 Sets
8-14 Reps
@7
4
Leg Extension
2 Sets
12-15 Reps
@7
5
Sissy Squat
2 Sets
12-20 Reps
@8
6
Seated Calf Raise
3 Sets
10-20 Reps
@9
7
Tricep Pushdown (Cable)
2 Sets
8-14 Reps
@7
8
AD Press
2 Sets
8-14 Reps
@7
Day 3
1
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@7
2
Lat Pulldown (Close Grip)
3 Sets
10-14 Reps
@7
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@7
4
Reverse Pec Deck
3 Sets
14-18 Reps
@7
5
Seated Dumbbell Curl
3 Sets
8-12 Reps
@7
6
Bench Press (Close Grip)
2 Sets
8-12 Reps
@7
7
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@7
8
Sit Up
3 Sets
20 Reps
@9
Day 4
1
Hip Adductor (Machine)
2 Sets
15-20 Reps
@7
2
Lying Leg Curl
2 Sets
12-18 Reps
@7
3
Stiff Leg Deadlift
4 Sets
8-12 Reps
@7
4
Leg Press
1 Set
2 Sets
6-10 Reps
8-14 Reps
@7
@7
5
Preacher Curl (Dumbbell)
2 Sets
8-14 Reps
@7
6
Shrug (Barbell)
2 Sets
8-12 Reps
@7
7
Seated Calf Raise
4 Sets
10-20 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
8-12 Reps
@7
2
Pec Deck (Machine)
3 Sets
8-12 Reps
@7
3
Incline Chest Press (Machine)
3 Sets
8-14 Reps
@7
4
Chest Supported Row (Machine)
2 Sets
12-14 Reps
@7
5
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
@7
6
Lateral Raise (Cable)
2 Sets
15 Reps
@7
7
Tricep Rope Push Down (Cable)
3 Sets
8-15 Reps
@7
8
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@9
Day 2
1
Hip Adductor (Machine)
2 Sets
12-15 Reps
@7
2
Seated Hamstring Curl
2 Sets
12-15 Reps
@7
3
Leg Press
4 Sets
8-14 Reps
@7
4
Leg Extension
2 Sets
12-15 Reps
@7
5
Sissy Squat
2 Sets
12-20 Reps
@8
6
Seated Calf Raise
3 Sets
10-20 Reps
@9
7
Tricep Pushdown (Cable)
2 Sets
8-14 Reps
@7
8
AD Press
2 Sets
8-14 Reps
@7
Day 3
1
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@7
2
Lat Pulldown (Close Grip)
3 Sets
10-14 Reps
@7
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@7
4
Reverse Pec Deck
3 Sets
14-18 Reps
@7
5
Seated Dumbbell Curl
3 Sets
8-12 Reps
@7
6
Bench Press (Close Grip)
2 Sets
8-12 Reps
@7
7
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@7
8
Sit Up
3 Sets
20 Reps
@9
Day 4
1
Hip Adductor (Machine)
2 Sets
15-20 Reps
@7
2
Lying Leg Curl
2 Sets
12-18 Reps
@7
3
Stiff Leg Deadlift
4 Sets
8-12 Reps
@7
4
Leg Press
1 Set
2 Sets
6-10 Reps
8-14 Reps
@7
@7
5
Preacher Curl (Dumbbell)
2 Sets
8-14 Reps
@7
6
Shrug (Barbell)
2 Sets
8-12 Reps
@7
7
Seated Calf Raise
4 Sets
10-20 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
8-12 Reps
@7
2
Pec Deck (Machine)
3 Sets
8-12 Reps
@7
3
Incline Chest Press (Machine)
3 Sets
8-14 Reps
@7
4
Chest Supported Row (Machine)
2 Sets
12-14 Reps
@7
5
Wide Grip Lat Pulldown
2 Sets
12-15 Reps
@7
6
Lateral Raise (Cable)
2 Sets
15 Reps
@7
7
Tricep Rope Push Down (Cable)
3 Sets
8-15 Reps
@7
8
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@9
Day 2
1
Hip Adductor (Machine)
2 Sets
12-15 Reps
@7
2
Seated Hamstring Curl
2 Sets
12-15 Reps
@7
3
Leg Press
4 Sets
8-14 Reps
@7
4
Leg Extension
2 Sets
12-15 Reps
@7
5
Sissy Squat
2 Sets
12-20 Reps
@8
6
Seated Calf Raise
3 Sets
10-20 Reps
@9
7
Tricep Pushdown (Cable)
2 Sets
8-14 Reps
@7
8
AD Press
2 Sets
8-14 Reps
@7
Day 3
1
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
@7
2
Lat Pulldown (Close Grip)
3 Sets
10-14 Reps
@7
3
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@7
4
Reverse Pec Deck
3 Sets
14-18 Reps
@7
5
Seated Dumbbell Curl
3 Sets
8-12 Reps
@7
6
Bench Press (Close Grip)
2 Sets
8-12 Reps
@7
7
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@7
8
Sit Up
3 Sets
20 Reps
@9
Day 4
1
Hip Adductor (Machine)
2 Sets
15-20 Reps
@7
2
Lying Leg Curl
2 Sets
12-18 Reps
@7
3
Stiff Leg Deadlift
4 Sets
8-12 Reps
@7
4
Leg Press
1 Set
2 Sets
6-10 Reps
8-14 Reps
@7
@7
5
Preacher Curl (Dumbbell)
2 Sets
8-14 Reps
@7
6
Shrug (Barbell)
2 Sets
8-12 Reps
@7
7
Seated Calf Raise
4 Sets
10-20 Reps
@7