logo
PAKIBUILDING
by John Cognetti
1 athletes joined
Program Description
4 day split
Program Overview
Level
Intermediate
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
May 02, 2024 04:00
Last Edited
May 14, 2024 03:08
down_app
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
8-11 Reps
2
Lat Pulldown (Single Arm)
2 Sets
1 Set
5-8 Reps
8-11 Reps
3A
Chest Press (Machine)
2 Sets
6-10 Reps
3B
Wide Grip Lat Pulldown
2 Sets
6-10 Reps
4A
Pec Deck (Machine)
2 Sets
8-12 Reps
4B
Chest Supported Row (Dumbbell)
1 Set
1 Set
6-10 Reps
8-12 Reps
5
Y Raise
2 Sets
10-15 Reps
6
Lateral Raise (Cable)
2 Sets
10-15 Reps
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
8-11 Reps
2
Lat Pulldown (Single Arm)
2 Sets
1 Set
5-8 Reps
8-11 Reps
3A
Chest Press (Machine)
2 Sets
6-10 Reps
3B
Wide Grip Lat Pulldown
2 Sets
6-10 Reps
4A
Pec Deck (Machine)
2 Sets
8-12 Reps
4B
Chest Supported Row (Dumbbell)
1 Set
1 Set
6-10 Reps
8-12 Reps
5
Y Raise
2 Sets
10-15 Reps
6
Lateral Raise (Cable)
2 Sets
10-15 Reps
Day 2
1
Leg Press (45 Degrees)
3 Sets
10 Reps
2
Leg Extension
3 Sets
12-15 Reps
3
Hip Adductor (Machine)
2 Sets
8-12 Reps
4
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
5
Single Arm Overhead Tricep Extension
2 Sets
6-10 Reps
6
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
7
Single Arm Pushdown
3 Sets
8-12 Reps
Day 4
1
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
2
Single Arm Overhead Tricep Extension
2 Sets
1 Set
6-10 Reps
8-12 Reps
3
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
4
Single Arm Pushdown
3 Sets
8-12 Reps
5
Reverse Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
6
Leg Curl
3 Sets
8-10 Reps
7
Romanian Deadlift (Dumbbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
8
Hip Abductor (Machine)
1 Set
1 Set
12 Reps
15 Reps
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
8-11 Reps
2
Lat Pulldown (Single Arm)
2 Sets
1 Set
5-8 Reps
8-11 Reps
3A
Chest Press (Machine)
2 Sets
6-10 Reps
3B
Wide Grip Lat Pulldown
2 Sets
6-10 Reps
4A
Pec Deck (Machine)
2 Sets
8-12 Reps
4B
Chest Supported Row (Dumbbell)
1 Set
1 Set
6-10 Reps
8-12 Reps
5
Y Raise
2 Sets
10-15 Reps
6
Lateral Raise (Cable)
2 Sets
10-15 Reps
Day 2
1
Leg Press (45 Degrees)
3 Sets
10 Reps
2
Leg Extension
3 Sets
12-15 Reps
3
Hip Adductor (Machine)
2 Sets
8-12 Reps
4
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
5
Single Arm Overhead Tricep Extension
2 Sets
6-10 Reps
6
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
7
Single Arm Pushdown
3 Sets
8-12 Reps
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
8-11 Reps
2
Lat Pulldown (Single Arm)
2 Sets
1 Set
5-8 Reps
8-11 Reps
3A
Chest Press (Machine)
2 Sets
6-10 Reps
3B
Wide Grip Lat Pulldown
2 Sets
6-10 Reps
4A
Pec Deck (Machine)
2 Sets
8-12 Reps
4B
Chest Supported Row (Dumbbell)
1 Set
1 Set
6-10 Reps
8-12 Reps
5
Y Raise
2 Sets
10-15 Reps
6
Lateral Raise (Cable)
2 Sets
10-15 Reps
Day 4
1
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
2
Single Arm Overhead Tricep Extension
2 Sets
1 Set
6-10 Reps
8-12 Reps
3
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
4
Single Arm Pushdown
3 Sets
8-12 Reps
5
Reverse Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
6
Leg Curl
3 Sets
8-10 Reps
7
Romanian Deadlift (Dumbbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
8
Hip Abductor (Machine)
1 Set
1 Set
12 Reps
15 Reps
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
8-11 Reps
2
Lat Pulldown (Single Arm)
2 Sets
1 Set
5-8 Reps
8-11 Reps
3A
Chest Press (Machine)
2 Sets
6-10 Reps
3B
Wide Grip Lat Pulldown
2 Sets
6-10 Reps
4A
Pec Deck (Machine)
2 Sets
8-12 Reps
4B
Chest Supported Row (Dumbbell)
1 Set
1 Set
6-10 Reps
8-12 Reps
5
Y Raise
2 Sets
10-15 Reps
6
Lateral Raise (Cable)
2 Sets
10-15 Reps
Day 2
1
Leg Press (45 Degrees)
3 Sets
10 Reps
2
Leg Extension
3 Sets
12-15 Reps
3
Hip Adductor (Machine)
2 Sets
8-12 Reps
4
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
5
Single Arm Overhead Tricep Extension
2 Sets
6-10 Reps
6
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
7
Single Arm Pushdown
3 Sets
8-12 Reps
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
8-11 Reps
2
Lat Pulldown (Single Arm)
2 Sets
1 Set
5-8 Reps
8-11 Reps
3A
Chest Press (Machine)
2 Sets
6-10 Reps
3B
Wide Grip Lat Pulldown
2 Sets
6-10 Reps
4A
Pec Deck (Machine)
2 Sets
8-12 Reps
4B
Chest Supported Row (Dumbbell)
1 Set
1 Set
6-10 Reps
8-12 Reps
5
Y Raise
2 Sets
10-15 Reps
6
Lateral Raise (Cable)
2 Sets
10-15 Reps
Day 4
1
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
2
Single Arm Overhead Tricep Extension
2 Sets
1 Set
6-10 Reps
8-12 Reps
3
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
4
Single Arm Pushdown
3 Sets
8-12 Reps
5
Reverse Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
6
Leg Curl
3 Sets
8-10 Reps
7
Romanian Deadlift (Dumbbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
8
Hip Abductor (Machine)
1 Set
1 Set
12 Reps
15 Reps
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
8-11 Reps
2
Lat Pulldown (Single Arm)
2 Sets
1 Set
5-8 Reps
8-11 Reps
3A
Chest Press (Machine)
2 Sets
6-10 Reps
3B
Wide Grip Lat Pulldown
2 Sets
6-10 Reps
4A
Pec Deck (Machine)
2 Sets
8-12 Reps
4B
Chest Supported Row (Dumbbell)
1 Set
1 Set
6-10 Reps
8-12 Reps
5
Y Raise
2 Sets
10-15 Reps
6
Lateral Raise (Cable)
2 Sets
10-15 Reps
Day 2
1
Leg Press (45 Degrees)
3 Sets
10 Reps
2
Leg Extension
3 Sets
12-15 Reps
3
Hip Adductor (Machine)
2 Sets
8-12 Reps
4
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
5
Single Arm Overhead Tricep Extension
2 Sets
6-10 Reps
6
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
7
Single Arm Pushdown
3 Sets
8-12 Reps
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
8-11 Reps
2
Lat Pulldown (Single Arm)
2 Sets
1 Set
5-8 Reps
8-11 Reps
3A
Chest Press (Machine)
2 Sets
6-10 Reps
3B
Wide Grip Lat Pulldown
2 Sets
6-10 Reps
4A
Pec Deck (Machine)
2 Sets
8-12 Reps
4B
Chest Supported Row (Dumbbell)
1 Set
1 Set
6-10 Reps
8-12 Reps
5
Y Raise
2 Sets
10-15 Reps
6
Lateral Raise (Cable)
2 Sets
10-15 Reps
Day 4
1
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
2
Single Arm Overhead Tricep Extension
2 Sets
1 Set
6-10 Reps
8-12 Reps
3
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
4
Single Arm Pushdown
3 Sets
8-12 Reps
5
Reverse Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
6
Leg Curl
3 Sets
8-10 Reps
7
Romanian Deadlift (Dumbbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
8
Hip Abductor (Machine)
1 Set
1 Set
12 Reps
15 Reps
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
8-11 Reps
2
Lat Pulldown (Single Arm)
2 Sets
1 Set
5-8 Reps
8-11 Reps
3A
Chest Press (Machine)
2 Sets
6-10 Reps
3B
Wide Grip Lat Pulldown
2 Sets
6-10 Reps
4A
Pec Deck (Machine)
2 Sets
8-12 Reps
4B
Chest Supported Row (Dumbbell)
1 Set
1 Set
6-10 Reps
8-12 Reps
5
Y Raise
2 Sets
10-15 Reps
6
Lateral Raise (Cable)
2 Sets
10-15 Reps
Day 2
1
Leg Press (45 Degrees)
3 Sets
10 Reps
2
Leg Extension
3 Sets
12-15 Reps
3
Hip Adductor (Machine)
2 Sets
8-12 Reps
4
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
5
Single Arm Overhead Tricep Extension
2 Sets
6-10 Reps
6
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
7
Single Arm Pushdown
3 Sets
8-12 Reps
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
8-11 Reps
2
Lat Pulldown (Single Arm)
2 Sets
1 Set
5-8 Reps
8-11 Reps
3A
Chest Press (Machine)
2 Sets
6-10 Reps
3B
Wide Grip Lat Pulldown
2 Sets
6-10 Reps
4A
Pec Deck (Machine)
2 Sets
8-12 Reps
4B
Chest Supported Row (Dumbbell)
1 Set
1 Set
6-10 Reps
8-12 Reps
5
Y Raise
2 Sets
10-15 Reps
6
Lateral Raise (Cable)
2 Sets
10-15 Reps
Day 4
1
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
2
Single Arm Overhead Tricep Extension
2 Sets
1 Set
6-10 Reps
8-12 Reps
3
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
4
Single Arm Pushdown
3 Sets
8-12 Reps
5
Reverse Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
6
Leg Curl
3 Sets
8-10 Reps
7
Romanian Deadlift (Dumbbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
8
Hip Abductor (Machine)
1 Set
1 Set
12 Reps
15 Reps
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
8-11 Reps
2
Lat Pulldown (Single Arm)
2 Sets
1 Set
5-8 Reps
8-11 Reps
3A
Chest Press (Machine)
2 Sets
6-10 Reps
3B
Wide Grip Lat Pulldown
2 Sets
6-10 Reps
4A
Pec Deck (Machine)
2 Sets
8-12 Reps
4B
Chest Supported Row (Dumbbell)
1 Set
1 Set
6-10 Reps
8-12 Reps
5
Y Raise
2 Sets
10-15 Reps
6
Lateral Raise (Cable)
2 Sets
10-15 Reps
Day 2
1
Leg Press (45 Degrees)
3 Sets
10 Reps
2
Leg Extension
3 Sets
12-15 Reps
3
Hip Adductor (Machine)
2 Sets
8-12 Reps
4
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
5
Single Arm Overhead Tricep Extension
2 Sets
6-10 Reps
6
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
7
Single Arm Pushdown
3 Sets
8-12 Reps
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
8-11 Reps
2
Lat Pulldown (Single Arm)
2 Sets
1 Set
5-8 Reps
8-11 Reps
3A
Chest Press (Machine)
2 Sets
6-10 Reps
3B
Wide Grip Lat Pulldown
2 Sets
6-10 Reps
4A
Pec Deck (Machine)
2 Sets
8-12 Reps
4B
Chest Supported Row (Dumbbell)
1 Set
1 Set
6-10 Reps
8-12 Reps
5
Y Raise
2 Sets
10-15 Reps
6
Lateral Raise (Cable)
2 Sets
10-15 Reps
Day 4
1
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
2
Single Arm Overhead Tricep Extension
2 Sets
1 Set
6-10 Reps
8-12 Reps
3
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
4
Single Arm Pushdown
3 Sets
8-12 Reps
5
Reverse Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
6
Leg Curl
3 Sets
8-10 Reps
7
Romanian Deadlift (Dumbbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
8
Hip Abductor (Machine)
1 Set
1 Set
12 Reps
15 Reps
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
8-11 Reps
2
Lat Pulldown (Single Arm)
2 Sets
1 Set
5-8 Reps
8-11 Reps
3A
Chest Press (Machine)
2 Sets
6-10 Reps
3B
Wide Grip Lat Pulldown
2 Sets
6-10 Reps
4A
Pec Deck (Machine)
2 Sets
8-12 Reps
4B
Chest Supported Row (Dumbbell)
1 Set
1 Set
6-10 Reps
8-12 Reps
5
Y Raise
2 Sets
10-15 Reps
6
Lateral Raise (Cable)
2 Sets
10-15 Reps
Day 2
1
Leg Press (45 Degrees)
3 Sets
10 Reps
2
Leg Extension
3 Sets
12-15 Reps
3
Hip Adductor (Machine)
2 Sets
8-12 Reps
4
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
5
Single Arm Overhead Tricep Extension
2 Sets
6-10 Reps
6
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
7
Single Arm Pushdown
3 Sets
8-12 Reps
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
8-11 Reps
2
Lat Pulldown (Single Arm)
2 Sets
1 Set
5-8 Reps
8-11 Reps
3A
Chest Press (Machine)
2 Sets
6-10 Reps
3B
Wide Grip Lat Pulldown
2 Sets
6-10 Reps
4A
Pec Deck (Machine)
2 Sets
8-12 Reps
4B
Chest Supported Row (Dumbbell)
1 Set
1 Set
6-10 Reps
8-12 Reps
5
Y Raise
2 Sets
10-15 Reps
6
Lateral Raise (Cable)
2 Sets
10-15 Reps
Day 4
1
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
2
Single Arm Overhead Tricep Extension
2 Sets
1 Set
6-10 Reps
8-12 Reps
3
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
4
Single Arm Pushdown
3 Sets
8-12 Reps
5
Reverse Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
6
Leg Curl
3 Sets
8-10 Reps
7
Romanian Deadlift (Dumbbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
8
Hip Abductor (Machine)
1 Set
1 Set
12 Reps
15 Reps
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
8-11 Reps
2
Lat Pulldown (Single Arm)
2 Sets
1 Set
5-8 Reps
8-11 Reps
3A
Chest Press (Machine)
2 Sets
6-10 Reps
3B
Wide Grip Lat Pulldown
2 Sets
6-10 Reps
4A
Pec Deck (Machine)
2 Sets
8-12 Reps
4B
Chest Supported Row (Dumbbell)
1 Set
1 Set
6-10 Reps
8-12 Reps
5
Y Raise
2 Sets
10-15 Reps
6
Lateral Raise (Cable)
2 Sets
10-15 Reps
Day 2
1
Leg Press (45 Degrees)
3 Sets
10 Reps
2
Leg Extension
3 Sets
12-15 Reps
3
Hip Adductor (Machine)
2 Sets
8-12 Reps
4
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
5
Single Arm Overhead Tricep Extension
2 Sets
6-10 Reps
6
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
7
Single Arm Pushdown
3 Sets
8-12 Reps
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
8-11 Reps
2
Lat Pulldown (Single Arm)
2 Sets
1 Set
5-8 Reps
8-11 Reps
3A
Chest Press (Machine)
2 Sets
6-10 Reps
3B
Wide Grip Lat Pulldown
2 Sets
6-10 Reps
4A
Pec Deck (Machine)
2 Sets
8-12 Reps
4B
Chest Supported Row (Dumbbell)
1 Set
1 Set
6-10 Reps
8-12 Reps
5
Y Raise
2 Sets
10-15 Reps
6
Lateral Raise (Cable)
2 Sets
10-15 Reps
Day 4
1
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
2
Single Arm Overhead Tricep Extension
2 Sets
1 Set
6-10 Reps
8-12 Reps
3
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
4
Single Arm Pushdown
3 Sets
8-12 Reps
5
Reverse Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
6
Leg Curl
3 Sets
8-10 Reps
7
Romanian Deadlift (Dumbbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
8
Hip Abductor (Machine)
1 Set
1 Set
12 Reps
15 Reps
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
8-11 Reps
2
Lat Pulldown (Single Arm)
2 Sets
1 Set
5-8 Reps
8-11 Reps
3A
Chest Press (Machine)
2 Sets
6-10 Reps
3B
Wide Grip Lat Pulldown
2 Sets
6-10 Reps
4A
Pec Deck (Machine)
2 Sets
8-12 Reps
4B
Chest Supported Row (Dumbbell)
1 Set
1 Set
6-10 Reps
8-12 Reps
5
Y Raise
2 Sets
10-15 Reps
6
Lateral Raise (Cable)
2 Sets
10-15 Reps
Day 2
1
Leg Press (45 Degrees)
3 Sets
10 Reps
2
Leg Extension
3 Sets
12-15 Reps
3
Hip Adductor (Machine)
2 Sets
8-12 Reps
4
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
5
Single Arm Overhead Tricep Extension
2 Sets
6-10 Reps
6
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
7
Single Arm Pushdown
3 Sets
8-12 Reps
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
8-11 Reps
2
Lat Pulldown (Single Arm)
2 Sets
1 Set
5-8 Reps
8-11 Reps
3A
Chest Press (Machine)
2 Sets
6-10 Reps
3B
Wide Grip Lat Pulldown
2 Sets
6-10 Reps
4A
Pec Deck (Machine)
2 Sets
8-12 Reps
4B
Chest Supported Row (Dumbbell)
1 Set
1 Set
6-10 Reps
8-12 Reps
5
Y Raise
2 Sets
10-15 Reps
6
Lateral Raise (Cable)
2 Sets
10-15 Reps
Day 4
1
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
2
Single Arm Overhead Tricep Extension
2 Sets
1 Set
6-10 Reps
8-12 Reps
3
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
4
Single Arm Pushdown
3 Sets
8-12 Reps
5
Reverse Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
6
Leg Curl
3 Sets
8-10 Reps
7
Romanian Deadlift (Dumbbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
8
Hip Abductor (Machine)
1 Set
1 Set
12 Reps
15 Reps
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
8-11 Reps
2
Lat Pulldown (Single Arm)
2 Sets
1 Set
5-8 Reps
8-11 Reps
3A
Chest Press (Machine)
2 Sets
6-10 Reps
3B
Wide Grip Lat Pulldown
2 Sets
6-10 Reps
4A
Pec Deck (Machine)
2 Sets
8-12 Reps
4B
Chest Supported Row (Dumbbell)
1 Set
1 Set
6-10 Reps
8-12 Reps
5
Y Raise
2 Sets
10-15 Reps
6
Lateral Raise (Cable)
2 Sets
10-15 Reps
Day 2
1
Leg Press (45 Degrees)
3 Sets
10 Reps
2
Leg Extension
3 Sets
12-15 Reps
3
Hip Adductor (Machine)
2 Sets
8-12 Reps
4
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
5
Single Arm Overhead Tricep Extension
2 Sets
6-10 Reps
6
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
7
Single Arm Pushdown
3 Sets
8-12 Reps
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
8-11 Reps
2
Lat Pulldown (Single Arm)
2 Sets
1 Set
5-8 Reps
8-11 Reps
3A
Chest Press (Machine)
2 Sets
6-10 Reps
3B
Wide Grip Lat Pulldown
2 Sets
6-10 Reps
4A
Pec Deck (Machine)
2 Sets
8-12 Reps
4B
Chest Supported Row (Dumbbell)
1 Set
1 Set
6-10 Reps
8-12 Reps
5
Y Raise
2 Sets
10-15 Reps
6
Lateral Raise (Cable)
2 Sets
10-15 Reps
Day 4
1
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
2
Single Arm Overhead Tricep Extension
2 Sets
1 Set
6-10 Reps
8-12 Reps
3
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
4
Single Arm Pushdown
3 Sets
8-12 Reps
5
Reverse Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
6
Leg Curl
3 Sets
8-10 Reps
7
Romanian Deadlift (Dumbbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
8
Hip Abductor (Machine)
1 Set
1 Set
12 Reps
15 Reps
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
8-11 Reps
2
Lat Pulldown (Single Arm)
2 Sets
1 Set
5-8 Reps
8-11 Reps
3A
Chest Press (Machine)
2 Sets
6-10 Reps
3B
Wide Grip Lat Pulldown
2 Sets
6-10 Reps
4A
Pec Deck (Machine)
2 Sets
8-12 Reps
4B
Chest Supported Row (Dumbbell)
1 Set
1 Set
6-10 Reps
8-12 Reps
5
Y Raise
2 Sets
10-15 Reps
6
Lateral Raise (Cable)
2 Sets
10-15 Reps
Day 2
1
Leg Press (45 Degrees)
3 Sets
10 Reps
2
Leg Extension
3 Sets
12-15 Reps
3
Hip Adductor (Machine)
2 Sets
8-12 Reps
4
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
5
Single Arm Overhead Tricep Extension
2 Sets
6-10 Reps
6
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
7
Single Arm Pushdown
3 Sets
8-12 Reps
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
8-11 Reps
2
Lat Pulldown (Single Arm)
2 Sets
1 Set
5-8 Reps
8-11 Reps
3A
Chest Press (Machine)
2 Sets
6-10 Reps
3B
Wide Grip Lat Pulldown
2 Sets
6-10 Reps
4A
Pec Deck (Machine)
2 Sets
8-12 Reps
4B
Chest Supported Row (Dumbbell)
1 Set
1 Set
6-10 Reps
8-12 Reps
5
Y Raise
2 Sets
10-15 Reps
6
Lateral Raise (Cable)
2 Sets
10-15 Reps
Day 4
1
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
2
Single Arm Overhead Tricep Extension
2 Sets
1 Set
6-10 Reps
8-12 Reps
3
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
4
Single Arm Pushdown
3 Sets
8-12 Reps
5
Reverse Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
6
Leg Curl
3 Sets
8-10 Reps
7
Romanian Deadlift (Dumbbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
8
Hip Abductor (Machine)
1 Set
1 Set
12 Reps
15 Reps
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
8-11 Reps
2
Lat Pulldown (Single Arm)
2 Sets
1 Set
5-8 Reps
8-11 Reps
3A
Chest Press (Machine)
2 Sets
6-10 Reps
3B
Wide Grip Lat Pulldown
2 Sets
6-10 Reps
4A
Pec Deck (Machine)
2 Sets
8-12 Reps
4B
Chest Supported Row (Dumbbell)
1 Set
1 Set
6-10 Reps
8-12 Reps
5
Y Raise
2 Sets
10-15 Reps
6
Lateral Raise (Cable)
2 Sets
10-15 Reps
Day 2
1
Leg Press (45 Degrees)
3 Sets
10 Reps
2
Leg Extension
3 Sets
12-15 Reps
3
Hip Adductor (Machine)
2 Sets
8-12 Reps
4
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
5
Single Arm Overhead Tricep Extension
2 Sets
6-10 Reps
6
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
7
Single Arm Pushdown
3 Sets
8-12 Reps
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
1 Set
5-8 Reps
8-11 Reps
2
Lat Pulldown (Single Arm)
2 Sets
1 Set
5-8 Reps
8-11 Reps
3A
Chest Press (Machine)
2 Sets
6-10 Reps
3B
Wide Grip Lat Pulldown
2 Sets
6-10 Reps
4A
Pec Deck (Machine)
2 Sets
8-12 Reps
4B
Chest Supported Row (Dumbbell)
1 Set
1 Set
6-10 Reps
8-12 Reps
5
Y Raise
2 Sets
10-15 Reps
6
Lateral Raise (Cable)
2 Sets
10-15 Reps
Day 4
1
Incline Curl (Dumbbell)
2 Sets
6-10 Reps
2
Single Arm Overhead Tricep Extension
2 Sets
1 Set
6-10 Reps
8-12 Reps
3
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
4
Single Arm Pushdown
3 Sets
8-12 Reps
5
Reverse Bicep Curl (Dumbbell)
2 Sets
8-10 Reps
6
Leg Curl
3 Sets
8-10 Reps
7
Romanian Deadlift (Dumbbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
8
Hip Abductor (Machine)
1 Set
1 Set
12 Reps
15 Reps