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PRRS - Kvns
by LLCOOLK
Program Description
Build muscle
Program Overview
Level
Intermediate, Advanced
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
May 05, 2024 07:42
Last Edited
May 07, 2024 10:49
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Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
4-6 Reps
@9-10
2
Incline Bench Press (Smith Machine)
3 Sets
4-6 Reps
@9-10
3
Chest Fly (Dumbbell)
2 Sets
4-6 Reps
@9-10
4
Bicep Curl (EZ Bar)
2 Sets
4-6 Reps
@9-10
5
Bicep Curl (Cable)
2 Sets
4-6 Reps
@9-10
6
Alternating Dumbbell Curl
2 Sets
4-6 Reps
@9-10
7
Wrist Curls
2 Sets
4-6 Reps
@9-10
8
Reverse Wrist Curl (Barbell)
2 Sets
4-6 Reps
@9-10
9
Sit Up
3 Sets
8-10 Reps
@9-10
Day 2
1
Squat (Barbell)
4 Sets
4-6 Reps
@9-10
2
Leg Press (45 Degrees)
3 Sets
4-6 Reps
@9-10
3
Split Squat (Smith Machine)
2 Sets
4-6 Reps
@9-10
4
Leg Curl
4 Sets
4-6 Reps
@9-10
5
Romanian Deadlift (Barbell)
3 Sets
4-6 Reps
@9-10
6
Straight Leg Calf Raise
3 Sets
4-6 Reps
@9-10
7
Seated Calf Raise
2 Sets
4-6 Reps
@9-10
Day 3
1
Chin-Up (Weighted)
3 Sets
4-6 Reps
@9-10
2
Bent Over Row (Barbell)
3 Sets
4-6 Reps
@9-10
3
Seated Row (Cable)
2 Sets
4-6 Reps
@9-10
4
Dumbbell Row
2 Sets
4-6 Reps
@9-10
5
Deadlift (Barbell)
4 Sets
4-6 Reps
@9-10
6
Sit Up
4 Sets
8-10 Reps
@9-10
Day 4
1
Seated Barbell Shoulder Press
3 Sets
4-6 Reps
@9-10
2
Upright Row (Barbell)
2 Sets
4-6 Reps
@9-10
3
Rear Delt Fly (Dumbbell)
2 Sets
4-6 Reps
@9-10
4
Shrug (Barbell)
2 Sets
4-6 Reps
@9-10
5
Shrug (Dumbbell)
2 Sets
4-6 Reps
@9-10
6
Close Grip Bench Press (Smith Machine)
3 Sets
4-6 Reps
@9-10
7
Tricep Rope Push Down (Cable)
3 Sets
4-6 Reps
@9-10
8
Standing Calf Raise
3 Sets
4-6 Reps
@9-10
9
Seated Calf Raise
2 Sets
4-6 Reps
@9-10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
7-9 Reps
@9-10
2
Bench Press (Smith Machine)
3 Sets
10-12 Reps
@9-10
3
Incline Chest Fly (Dumbbell)
2 Sets
13-15 Reps
@9-10
4
Incline Curl (Dumbbell)
2 Sets
7-9 Reps
@9-10
5
Bicep Curl (Cable)
2 Sets
10-12 Reps
@9-10
6
Concentration Curl
2 Sets
13-15 Reps
@9-10
7
Reverse Wrist Curl (Barbell)
1 Set
1 Set
1 Set
7-9 Reps
10-12 Reps
13-15 Reps
@9-10
@9-10
@9-10
8
Sit Up
4 Sets
13-15 Reps
@9-10
Day 2
1
Hack Squat
4 Sets
7-9 Reps
@9-10
2
Leg Extension
3 Sets
10-12 Reps
@9-10
3
Walking Lunge
2 Sets
13-15 Reps
@9-10
4
Leg Curl
2 Sets
7-9 Reps
@9-10
5
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@9-10
6
Lying Leg Curl
2 Sets
13-15 Reps
@9-10
7
Standing Calf Raise
1 Set
2 Sets
7-9 Reps
10-12 Reps
@9-10
@9-10
8
Seated Calf Raise
2 Sets
13-15 Reps
@9-10
Day 3
1
T-Bar Row
4 Sets
7-9 Reps
@9-10
2
Underhand Lat Pulldown
3 Sets
10-12 Reps
@9-10
3
Seated Row (Cable)
3 Sets
13-15 Reps
@9-10
4
Deadlift (Barbell)
1 Set
1 Set
7-9 Reps
10-12 Reps
@9-10
@9-10
5
Hyperextension
2 Sets
13-15 Reps
@9-10
6
Sit Up
4 Sets
13-15 Reps
@9-10
Day 4
1
Seated Overhead Press (Dumbbell)
3 Sets
7-9 Reps
@9-10
2
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
@9-10
3
Lying Rear Lateral Raise
2 Sets
13-15 Reps
@9-10
4
Shrug (Dumbbell)
1 Set
1 Set
7-9 Reps
10-12 Reps
@9-10
@9-10
5
Shrug (Barbell)
1 Set
1 Set
10-12 Reps
13-15 Reps
@9-10
@9-10
6
V-Handle Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@9-10
7
Overhead Extension (Dumbbell)
3 Sets
13-15 Reps
@9-10
8
Straight Leg Calf Raise
1 Set
2 Sets
7-9 Reps
10-12 Reps
@9-10
@9-10
9
Seated Calf Raise
2 Sets
13-15 Reps
@9-10
Day 1
2A
Incline Chest Fly (Dumbbell)
2 Sets
8-10 Reps
@9-10
2B
Bench Press (Smith Machine)
2 Sets
8-10 Reps
@9-10
3
Incline Bench Press (Smith Machine)
3 Sets
1 Set
@9-10
4
Chest Fly (Dumbbell)
1 Set
1 Set
10-12 Reps
6-8 Reps
@9-10
@9-10
5A
Incline Curl (Dumbbell)
2 Sets
8-10 Reps
@9-10
5B
Bicep Curl (EZ Bar)
2 Sets
8-10 Reps
@9-10
6
Bicep Curl (Cable)
3 Sets
1 Set
@9-10
7
Concentration Curl
1 Set
1 Set
10-12 Reps
6-8 Reps
@9-10
@9-10
8A
Reverse Wrist Curl (Barbell)
2 Sets
8-10 Reps
@9-10
8B
Hammer Curl
2 Sets
8-10 Reps
@9-10
9
Reverse Wrist Curl (Barbell)
1 Set
1 Set
10-12 Reps
6-8 Reps
@9-10
@9-10
10
Sit Up
4 Sets
10-12 Reps
@9-10
Day 2
1A
Leg Extension
2 Sets
8-10 Reps
@9-10
1B
Squat (Smith Machine)
2 Sets
8-10 Reps
@9-10
2A
Leg Press (45 Degrees)
2 Sets
8-10 Reps
@9-10
2B
Leg Extension
2 Sets
8-10 Reps
@9-10
3
Split Squat (Smith Machine)
1 Set
1 Set
10-12 Reps
6-8 Reps
@9-10
@9-10
4A
Seated Hamstring Curl
3 Sets
8-10 Reps
@9-10
4B
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@9-10
5A
Straight Leg Calf Raise
2 Sets
8-10 Reps
@9-10
5B
Standing Calf Raise
2 Sets
8-10 Reps
@9-10
6
Seated Calf Raise
1 Set
1 Set
10-12 Reps
6-8 Reps
@9-10
@9-10
Day 3
1A
Lat Pulldown Netural TMJ
2 Sets
8-10 Reps
@9-10
1B
Bent Over Row (Barbell)
2 Sets
8-10 Reps
@9-10
2A
T-Bar Row
2 Sets
8-10 Reps
@9-10
2B
Underhand Lat Pulldown
2 Sets
8-10 Reps
@9-10
3
Chest Supported Cable Row
2 Sets
10-12 Reps
@9-10
4A
Hyperextension
2 Sets
8-10 Reps
@9-10
4B
Deadlift (Barbell)
2 Sets
8-10 Reps
@9-10
5
Sit Up
4 Sets
13-15 Reps
@9-10
Day 4
1A
Rear Delt Fly (Dumbbell)
2 Sets
8-10 Reps
@9-10
1B
Seated Overhead Press (Dumbbell)
2 Sets
8-10 Reps
@9-10
2A
Upright Row (Barbell)
2 Sets
8-10 Reps
@9-10
2B
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
@9-10
3
Front Raise
1 Set
1 Set
10-12 Reps
6-8 Reps
@9-10
@9-10
4A
Shrug (Dumbbell)
2 Sets
8-10 Reps
@9-10
4B
Upright Row (Barbell)
2 Sets
8-10 Reps
@9-10
5
Shrug (Barbell)
1 Set
1 Set
10-12 Reps
6-8 Reps
@9-10
@9-10
6A
V-Handle Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@9-10
6B
Close Grip Bench Press (Smith Machine)
2 Sets
8-10 Reps
@9-10
7
Tricep Pushdown (Cable)
3 Sets
1 Set
@9-10
8A
Straight Leg Calf Raise
2 Sets
8-10 Reps
@9-10
8B
Seated Calf Raise
2 Sets
8-10 Reps
@9-10
9
Standing Calf Raise
1 Set
1 Set
10-12 Reps
6-8 Reps
@9-10
@9-10
Day 1
1
Bench Press (Barbell)
3 Sets
4-6 Reps
@9-10
2
Incline Bench Press (Smith Machine)
3 Sets
4-6 Reps
@9-10
3
Chest Fly (Dumbbell)
2 Sets
4-6 Reps
@9-10
4
Bicep Curl (EZ Bar)
2 Sets
4-6 Reps
@9-10
5
Bicep Curl (Cable)
2 Sets
4-6 Reps
@9-10
6
Alternating Dumbbell Curl
2 Sets
4-6 Reps
@9-10
7
Wrist Curls
2 Sets
4-6 Reps
@9-10
8
Reverse Wrist Curl (Barbell)
2 Sets
4-6 Reps
@9-10
9
Sit Up
3 Sets
8-10 Reps
@9-10
Day 2
1
Squat (Barbell)
4 Sets
4-6 Reps
@9-10
2
Leg Press (45 Degrees)
3 Sets
4-6 Reps
@9-10
3
Split Squat (Smith Machine)
2 Sets
4-6 Reps
@9-10
4
Leg Curl
4 Sets
4-6 Reps
@9-10
5
Romanian Deadlift (Barbell)
3 Sets
4-6 Reps
@9-10
6
Straight Leg Calf Raise
3 Sets
4-6 Reps
@9-10
7
Seated Calf Raise
2 Sets
4-6 Reps
@9-10
Day 3
1
Chin-Up (Weighted)
3 Sets
4-6 Reps
@9-10
2
Bent Over Row (Barbell)
3 Sets
4-6 Reps
@9-10
3
Seated Row (Cable)
2 Sets
4-6 Reps
@9-10
4
Dumbbell Row
2 Sets
4-6 Reps
@9-10
5
Deadlift (Barbell)
4 Sets
4-6 Reps
@9-10
6
Sit Up
4 Sets
8-10 Reps
@9-10
Day 4
1
Seated Barbell Shoulder Press
3 Sets
4-6 Reps
@9-10
2
Upright Row (Barbell)
2 Sets
4-6 Reps
@9-10
3
Rear Delt Fly (Dumbbell)
2 Sets
4-6 Reps
@9-10
4
Shrug (Barbell)
2 Sets
4-6 Reps
@9-10
5
Shrug (Dumbbell)
2 Sets
4-6 Reps
@9-10
6
Close Grip Bench Press (Smith Machine)
3 Sets
4-6 Reps
@9-10
7
Tricep Rope Push Down (Cable)
3 Sets
4-6 Reps
@9-10
8
Standing Calf Raise
3 Sets
4-6 Reps
@9-10
9
Seated Calf Raise
2 Sets
4-6 Reps
@9-10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
7-9 Reps
@9-10
2
Bench Press (Smith Machine)
3 Sets
10-12 Reps
@9-10
3
Incline Chest Fly (Dumbbell)
2 Sets
13-15 Reps
@9-10
4
Incline Curl (Dumbbell)
2 Sets
7-9 Reps
@9-10
5
Bicep Curl (Cable)
2 Sets
10-12 Reps
@9-10
6
Concentration Curl
2 Sets
13-15 Reps
@9-10
7
Reverse Wrist Curl (Barbell)
1 Set
1 Set
1 Set
7-9 Reps
10-12 Reps
13-15 Reps
@9-10
@9-10
@9-10
8
Sit Up
4 Sets
13-15 Reps
@9-10
Day 2
1
Hack Squat
4 Sets
7-9 Reps
@9-10
2
Leg Extension
3 Sets
10-12 Reps
@9-10
3
Walking Lunge
2 Sets
13-15 Reps
@9-10
4
Leg Curl
2 Sets
7-9 Reps
@9-10
5
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@9-10
6
Lying Leg Curl
2 Sets
13-15 Reps
@9-10
7
Standing Calf Raise
1 Set
2 Sets
7-9 Reps
10-12 Reps
@9-10
@9-10
8
Seated Calf Raise
2 Sets
13-15 Reps
@9-10
Day 3
1
T-Bar Row
4 Sets
7-9 Reps
@9-10
2
Underhand Lat Pulldown
3 Sets
10-12 Reps
@9-10
3
Seated Row (Cable)
3 Sets
13-15 Reps
@9-10
4
Deadlift (Barbell)
1 Set
1 Set
7-9 Reps
10-12 Reps
@9-10
@9-10
5
Hyperextension
2 Sets
13-15 Reps
@9-10
6
Sit Up
4 Sets
13-15 Reps
@9-10
Day 4
1
Seated Overhead Press (Dumbbell)
3 Sets
7-9 Reps
@9-10
2
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
@9-10
3
Lying Rear Lateral Raise
2 Sets
13-15 Reps
@9-10
4
Shrug (Dumbbell)
1 Set
1 Set
7-9 Reps
10-12 Reps
@9-10
@9-10
5
Shrug (Barbell)
1 Set
1 Set
10-12 Reps
13-15 Reps
@9-10
@9-10
6
V-Handle Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@9-10
7
Overhead Extension (Dumbbell)
3 Sets
13-15 Reps
@9-10
8
Straight Leg Calf Raise
1 Set
2 Sets
7-9 Reps
10-12 Reps
@9-10
@9-10
9
Seated Calf Raise
2 Sets
13-15 Reps
@9-10
Day 1
2A
Incline Chest Fly (Dumbbell)
2 Sets
8-10 Reps
@9-10
2B
Bench Press (Smith Machine)
2 Sets
8-10 Reps
@9-10
3
Incline Bench Press (Smith Machine)
3 Sets
1 Set
@9-10
4
Chest Fly (Dumbbell)
1 Set
1 Set
10-12 Reps
6-8 Reps
@9-10
@9-10
5A
Incline Curl (Dumbbell)
2 Sets
8-10 Reps
@9-10
5B
Bicep Curl (EZ Bar)
2 Sets
8-10 Reps
@9-10
6
Bicep Curl (Cable)
3 Sets
1 Set
@9-10
7
Concentration Curl
1 Set
1 Set
10-12 Reps
6-8 Reps
@9-10
@9-10
8A
Reverse Wrist Curl (Barbell)
2 Sets
8-10 Reps
@9-10
8B
Hammer Curl
2 Sets
8-10 Reps
@9-10
9
Reverse Wrist Curl (Barbell)
1 Set
1 Set
10-12 Reps
6-8 Reps
@9-10
@9-10
10
Sit Up
4 Sets
10-12 Reps
@9-10
Day 2
1A
Leg Extension
2 Sets
8-10 Reps
@9-10
1B
Squat (Smith Machine)
2 Sets
8-10 Reps
@9-10
2A
Leg Press (45 Degrees)
2 Sets
8-10 Reps
@9-10
2B
Leg Extension
2 Sets
8-10 Reps
@9-10
3
Split Squat (Smith Machine)
1 Set
1 Set
10-12 Reps
6-8 Reps
@9-10
@9-10
4A
Seated Hamstring Curl
3 Sets
8-10 Reps
@9-10
4B
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@9-10
5A
Straight Leg Calf Raise
2 Sets
8-10 Reps
@9-10
5B
Standing Calf Raise
2 Sets
8-10 Reps
@9-10
6
Seated Calf Raise
1 Set
1 Set
10-12 Reps
6-8 Reps
@9-10
@9-10
Day 3
1A
Lat Pulldown Netural TMJ
2 Sets
8-10 Reps
@9-10
1B
Bent Over Row (Barbell)
2 Sets
8-10 Reps
@9-10
2A
T-Bar Row
2 Sets
8-10 Reps
@9-10
2B
Underhand Lat Pulldown
2 Sets
8-10 Reps
@9-10
3
Chest Supported Cable Row
2 Sets
10-12 Reps
@9-10
4A
Hyperextension
2 Sets
8-10 Reps
@9-10
4B
Deadlift (Barbell)
2 Sets
8-10 Reps
@9-10
5
Sit Up
4 Sets
13-15 Reps
@9-10
Day 4
1A
Rear Delt Fly (Dumbbell)
2 Sets
8-10 Reps
@9-10
1B
Seated Overhead Press (Dumbbell)
2 Sets
8-10 Reps
@9-10
2A
Upright Row (Barbell)
2 Sets
8-10 Reps
@9-10
2B
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
@9-10
3
Front Raise
1 Set
1 Set
10-12 Reps
6-8 Reps
@9-10
@9-10
4A
Shrug (Dumbbell)
2 Sets
8-10 Reps
@9-10
4B
Upright Row (Barbell)
2 Sets
8-10 Reps
@9-10
5
Shrug (Barbell)
1 Set
1 Set
10-12 Reps
6-8 Reps
@9-10
@9-10
6A
V-Handle Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@9-10
6B
Close Grip Bench Press (Smith Machine)
2 Sets
8-10 Reps
@9-10
7
Tricep Pushdown (Cable)
3 Sets
1 Set
@9-10
8A
Straight Leg Calf Raise
2 Sets
8-10 Reps
@9-10
8B
Seated Calf Raise
2 Sets
8-10 Reps
@9-10
9
Standing Calf Raise
1 Set
1 Set
10-12 Reps
6-8 Reps
@9-10
@9-10
Day 1
1
Bench Press (Barbell)
3 Sets
4-6 Reps
@9-10
2
Incline Bench Press (Smith Machine)
3 Sets
4-6 Reps
@9-10
3
Chest Fly (Dumbbell)
2 Sets
4-6 Reps
@9-10
4
Bicep Curl (EZ Bar)
2 Sets
4-6 Reps
@9-10
5
Bicep Curl (Cable)
2 Sets
4-6 Reps
@9-10
6
Alternating Dumbbell Curl
2 Sets
4-6 Reps
@9-10
7
Wrist Curls
2 Sets
4-6 Reps
@9-10
8
Reverse Wrist Curl (Barbell)
2 Sets
4-6 Reps
@9-10
9
Sit Up
3 Sets
8-10 Reps
@9-10
Day 2
1
Squat (Barbell)
4 Sets
4-6 Reps
@9-10
2
Leg Press (45 Degrees)
3 Sets
4-6 Reps
@9-10
3
Split Squat (Smith Machine)
2 Sets
4-6 Reps
@9-10
4
Leg Curl
4 Sets
4-6 Reps
@9-10
5
Romanian Deadlift (Barbell)
3 Sets
4-6 Reps
@9-10
6
Straight Leg Calf Raise
3 Sets
4-6 Reps
@9-10
7
Seated Calf Raise
2 Sets
4-6 Reps
@9-10
Day 3
1
Chin-Up (Weighted)
3 Sets
4-6 Reps
@9-10
2
Bent Over Row (Barbell)
3 Sets
4-6 Reps
@9-10
3
Seated Row (Cable)
2 Sets
4-6 Reps
@9-10
4
Dumbbell Row
2 Sets
4-6 Reps
@9-10
5
Deadlift (Barbell)
4 Sets
4-6 Reps
@9-10
6
Sit Up
4 Sets
8-10 Reps
@9-10
Day 4
1
Seated Barbell Shoulder Press
3 Sets
4-6 Reps
@9-10
2
Upright Row (Barbell)
2 Sets
4-6 Reps
@9-10
3
Rear Delt Fly (Dumbbell)
2 Sets
4-6 Reps
@9-10
4
Shrug (Barbell)
2 Sets
4-6 Reps
@9-10
5
Shrug (Dumbbell)
2 Sets
4-6 Reps
@9-10
6
Close Grip Bench Press (Smith Machine)
3 Sets
4-6 Reps
@9-10
7
Tricep Rope Push Down (Cable)
3 Sets
4-6 Reps
@9-10
8
Standing Calf Raise
3 Sets
4-6 Reps
@9-10
9
Seated Calf Raise
2 Sets
4-6 Reps
@9-10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
7-9 Reps
@9-10
2
Bench Press (Smith Machine)
3 Sets
10-12 Reps
@9-10
3
Incline Chest Fly (Dumbbell)
2 Sets
13-15 Reps
@9-10
4
Incline Curl (Dumbbell)
2 Sets
7-9 Reps
@9-10
5
Bicep Curl (Cable)
2 Sets
10-12 Reps
@9-10
6
Concentration Curl
2 Sets
13-15 Reps
@9-10
7
Reverse Wrist Curl (Barbell)
1 Set
1 Set
1 Set
7-9 Reps
10-12 Reps
13-15 Reps
@9-10
@9-10
@9-10
8
Sit Up
4 Sets
13-15 Reps
@9-10
Day 2
1
Hack Squat
4 Sets
7-9 Reps
@9-10
2
Leg Extension
3 Sets
10-12 Reps
@9-10
3
Walking Lunge
2 Sets
13-15 Reps
@9-10
4
Leg Curl
2 Sets
7-9 Reps
@9-10
5
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@9-10
6
Lying Leg Curl
2 Sets
13-15 Reps
@9-10
7
Standing Calf Raise
1 Set
2 Sets
7-9 Reps
10-12 Reps
@9-10
@9-10
8
Seated Calf Raise
2 Sets
13-15 Reps
@9-10
Day 3
1
T-Bar Row
4 Sets
7-9 Reps
@9-10
2
Underhand Lat Pulldown
3 Sets
10-12 Reps
@9-10
3
Seated Row (Cable)
3 Sets
13-15 Reps
@9-10
4
Deadlift (Barbell)
1 Set
1 Set
7-9 Reps
10-12 Reps
@9-10
@9-10
5
Hyperextension
2 Sets
13-15 Reps
@9-10
6
Sit Up
4 Sets
13-15 Reps
@9-10
Day 4
1
Seated Overhead Press (Dumbbell)
3 Sets
7-9 Reps
@9-10
2
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
@9-10
3
Lying Rear Lateral Raise
2 Sets
13-15 Reps
@9-10
4
Shrug (Dumbbell)
1 Set
1 Set
7-9 Reps
10-12 Reps
@9-10
@9-10
5
Shrug (Barbell)
1 Set
1 Set
10-12 Reps
13-15 Reps
@9-10
@9-10
6
V-Handle Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@9-10
7
Overhead Extension (Dumbbell)
3 Sets
13-15 Reps
@9-10
8
Straight Leg Calf Raise
1 Set
2 Sets
7-9 Reps
10-12 Reps
@9-10
@9-10
9
Seated Calf Raise
2 Sets
13-15 Reps
@9-10
Day 1
2A
Incline Chest Fly (Dumbbell)
2 Sets
8-10 Reps
@9-10
2B
Bench Press (Smith Machine)
2 Sets
8-10 Reps
@9-10
3
Incline Bench Press (Smith Machine)
3 Sets
1 Set
@9-10
4
Chest Fly (Dumbbell)
1 Set
1 Set
10-12 Reps
6-8 Reps
@9-10
@9-10
5A
Incline Curl (Dumbbell)
2 Sets
8-10 Reps
@9-10
5B
Bicep Curl (EZ Bar)
2 Sets
8-10 Reps
@9-10
6
Bicep Curl (Cable)
3 Sets
1 Set
@9-10
7
Concentration Curl
1 Set
1 Set
10-12 Reps
6-8 Reps
@9-10
@9-10
8A
Reverse Wrist Curl (Barbell)
2 Sets
8-10 Reps
@9-10
8B
Hammer Curl
2 Sets
8-10 Reps
@9-10
9
Reverse Wrist Curl (Barbell)
1 Set
1 Set
10-12 Reps
6-8 Reps
@9-10
@9-10
10
Sit Up
4 Sets
10-12 Reps
@9-10
Day 2
1A
Leg Extension
2 Sets
8-10 Reps
@9-10
1B
Squat (Smith Machine)
2 Sets
8-10 Reps
@9-10
2A
Leg Press (45 Degrees)
2 Sets
8-10 Reps
@9-10
2B
Leg Extension
2 Sets
8-10 Reps
@9-10
3
Split Squat (Smith Machine)
1 Set
1 Set
10-12 Reps
6-8 Reps
@9-10
@9-10
4A
Seated Hamstring Curl
3 Sets
8-10 Reps
@9-10
4B
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@9-10
5A
Straight Leg Calf Raise
2 Sets
8-10 Reps
@9-10
5B
Standing Calf Raise
2 Sets
8-10 Reps
@9-10
6
Seated Calf Raise
1 Set
1 Set
10-12 Reps
6-8 Reps
@9-10
@9-10
Day 3
1A
Lat Pulldown Netural TMJ
2 Sets
8-10 Reps
@9-10
1B
Bent Over Row (Barbell)
2 Sets
8-10 Reps
@9-10
2A
T-Bar Row
2 Sets
8-10 Reps
@9-10
2B
Underhand Lat Pulldown
2 Sets
8-10 Reps
@9-10
3
Chest Supported Cable Row
2 Sets
10-12 Reps
@9-10
4A
Hyperextension
2 Sets
8-10 Reps
@9-10
4B
Deadlift (Barbell)
2 Sets
8-10 Reps
@9-10
5
Sit Up
4 Sets
13-15 Reps
@9-10
Day 4
1A
Rear Delt Fly (Dumbbell)
2 Sets
8-10 Reps
@9-10
1B
Seated Overhead Press (Dumbbell)
2 Sets
8-10 Reps
@9-10
2A
Upright Row (Barbell)
2 Sets
8-10 Reps
@9-10
2B
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
@9-10
3
Front Raise
1 Set
1 Set
10-12 Reps
6-8 Reps
@9-10
@9-10
4A
Shrug (Dumbbell)
2 Sets
8-10 Reps
@9-10
4B
Upright Row (Barbell)
2 Sets
8-10 Reps
@9-10
5
Shrug (Barbell)
1 Set
1 Set
10-12 Reps
6-8 Reps
@9-10
@9-10
6A
V-Handle Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@9-10
6B
Close Grip Bench Press (Smith Machine)
2 Sets
8-10 Reps
@9-10
7
Tricep Pushdown (Cable)
3 Sets
1 Set
@9-10
8A
Straight Leg Calf Raise
2 Sets
8-10 Reps
@9-10
8B
Seated Calf Raise
2 Sets
8-10 Reps
@9-10
9
Standing Calf Raise
1 Set
1 Set
10-12 Reps
6-8 Reps
@9-10
@9-10
Day 1
1
Bench Press (Barbell)
3 Sets
4-6 Reps
@9-10
2
Incline Bench Press (Smith Machine)
3 Sets
4-6 Reps
@9-10
3
Chest Fly (Dumbbell)
2 Sets
4-6 Reps
@9-10
4
Bicep Curl (EZ Bar)
2 Sets
4-6 Reps
@9-10
5
Bicep Curl (Cable)
2 Sets
4-6 Reps
@9-10
6
Alternating Dumbbell Curl
2 Sets
4-6 Reps
@9-10
7
Wrist Curls
2 Sets
4-6 Reps
@9-10
8
Reverse Wrist Curl (Barbell)
2 Sets
4-6 Reps
@9-10
9
Sit Up
3 Sets
8-10 Reps
@9-10
Day 2
1
Squat (Barbell)
4 Sets
4-6 Reps
@9-10
2
Leg Press (45 Degrees)
3 Sets
4-6 Reps
@9-10
3
Split Squat (Smith Machine)
2 Sets
4-6 Reps
@9-10
4
Leg Curl
4 Sets
4-6 Reps
@9-10
5
Romanian Deadlift (Barbell)
3 Sets
4-6 Reps
@9-10
6
Straight Leg Calf Raise
3 Sets
4-6 Reps
@9-10
7
Seated Calf Raise
2 Sets
4-6 Reps
@9-10
Day 3
1
Chin-Up (Weighted)
3 Sets
4-6 Reps
@9-10
2
Bent Over Row (Barbell)
3 Sets
4-6 Reps
@9-10
3
Seated Row (Cable)
2 Sets
4-6 Reps
@9-10
4
Dumbbell Row
2 Sets
4-6 Reps
@9-10
5
Deadlift (Barbell)
4 Sets
4-6 Reps
@9-10
6
Sit Up
4 Sets
8-10 Reps
@9-10
Day 4
1
Seated Barbell Shoulder Press
3 Sets
4-6 Reps
@9-10
2
Upright Row (Barbell)
2 Sets
4-6 Reps
@9-10
3
Rear Delt Fly (Dumbbell)
2 Sets
4-6 Reps
@9-10
4
Shrug (Barbell)
2 Sets
4-6 Reps
@9-10
5
Shrug (Dumbbell)
2 Sets
4-6 Reps
@9-10
6
Close Grip Bench Press (Smith Machine)
3 Sets
4-6 Reps
@9-10
7
Tricep Rope Push Down (Cable)
3 Sets
4-6 Reps
@9-10
8
Standing Calf Raise
3 Sets
4-6 Reps
@9-10
9
Seated Calf Raise
2 Sets
4-6 Reps
@9-10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
7-9 Reps
@9-10
2
Bench Press (Smith Machine)
3 Sets
10-12 Reps
@9-10
3
Incline Chest Fly (Dumbbell)
2 Sets
13-15 Reps
@9-10
4
Incline Curl (Dumbbell)
2 Sets
7-9 Reps
@9-10
5
Bicep Curl (Cable)
2 Sets
10-12 Reps
@9-10
6
Concentration Curl
2 Sets
13-15 Reps
@9-10
7
Reverse Wrist Curl (Barbell)
1 Set
1 Set
1 Set
7-9 Reps
10-12 Reps
13-15 Reps
@9-10
@9-10
@9-10
8
Sit Up
4 Sets
13-15 Reps
@9-10
Day 2
1
Hack Squat
4 Sets
7-9 Reps
@9-10
2
Leg Extension
3 Sets
10-12 Reps
@9-10
3
Walking Lunge
2 Sets
13-15 Reps
@9-10
4
Leg Curl
2 Sets
7-9 Reps
@9-10
5
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
@9-10
6
Lying Leg Curl
2 Sets
13-15 Reps
@9-10
7
Standing Calf Raise
1 Set
2 Sets
7-9 Reps
10-12 Reps
@9-10
@9-10
8
Seated Calf Raise
2 Sets
13-15 Reps
@9-10
Day 3
1
T-Bar Row
4 Sets
7-9 Reps
@9-10
2
Underhand Lat Pulldown
3 Sets
10-12 Reps
@9-10
3
Seated Row (Cable)
3 Sets
13-15 Reps
@9-10
4
Deadlift (Barbell)
1 Set
1 Set
7-9 Reps
10-12 Reps
@9-10
@9-10
5
Hyperextension
2 Sets
13-15 Reps
@9-10
6
Sit Up
4 Sets
13-15 Reps
@9-10
Day 4
1
Seated Overhead Press (Dumbbell)
3 Sets
7-9 Reps
@9-10
2
Lateral Raise (Dumbbell)
2 Sets
10-12 Reps
@9-10
3
Lying Rear Lateral Raise
2 Sets
13-15 Reps
@9-10
4
Shrug (Dumbbell)
1 Set
1 Set
7-9 Reps
10-12 Reps
@9-10
@9-10
5
Shrug (Barbell)
1 Set
1 Set
10-12 Reps
13-15 Reps
@9-10
@9-10
6
V-Handle Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@9-10
7
Overhead Extension (Dumbbell)
3 Sets
13-15 Reps
@9-10
8
Straight Leg Calf Raise
1 Set
2 Sets
7-9 Reps
10-12 Reps
@9-10
@9-10
9
Seated Calf Raise
2 Sets
13-15 Reps
@9-10
Day 1
2A
Incline Chest Fly (Dumbbell)
2 Sets
8-10 Reps
@9-10
2B
Bench Press (Smith Machine)
2 Sets
8-10 Reps
@9-10
3
Incline Bench Press (Smith Machine)
3 Sets
1 Set
@9-10
4
Chest Fly (Dumbbell)
1 Set
1 Set
10-12 Reps
6-8 Reps
@9-10
@9-10
5A
Incline Curl (Dumbbell)
2 Sets
8-10 Reps
@9-10
5B
Bicep Curl (EZ Bar)
2 Sets
8-10 Reps
@9-10
6
Bicep Curl (Cable)
3 Sets
1 Set
@9-10
7
Concentration Curl
1 Set
1 Set
10-12 Reps
6-8 Reps
@9-10
@9-10
8A
Reverse Wrist Curl (Barbell)
2 Sets
8-10 Reps
@9-10
8B
Hammer Curl
2 Sets
8-10 Reps
@9-10
9
Reverse Wrist Curl (Barbell)
1 Set
1 Set
10-12 Reps
6-8 Reps
@9-10
@9-10
10
Sit Up
4 Sets
10-12 Reps
@9-10
Day 2
1A
Leg Extension
2 Sets
8-10 Reps
@9-10
1B
Squat (Smith Machine)
2 Sets
8-10 Reps
@9-10
2A
Leg Press (45 Degrees)
2 Sets
8-10 Reps
@9-10
2B
Leg Extension
2 Sets
8-10 Reps
@9-10
3
Split Squat (Smith Machine)
1 Set
1 Set
10-12 Reps
6-8 Reps
@9-10
@9-10
4A
Seated Hamstring Curl
3 Sets
8-10 Reps
@9-10
4B
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@9-10
5A
Straight Leg Calf Raise
2 Sets
8-10 Reps
@9-10
5B
Standing Calf Raise
2 Sets
8-10 Reps
@9-10
6
Seated Calf Raise
1 Set
1 Set
10-12 Reps
6-8 Reps
@9-10
@9-10
Day 3
1A
Lat Pulldown Netural TMJ
2 Sets
8-10 Reps
@9-10
1B
Bent Over Row (Barbell)
2 Sets
8-10 Reps
@9-10
2A
T-Bar Row
2 Sets
8-10 Reps
@9-10
2B
Underhand Lat Pulldown
2 Sets
8-10 Reps
@9-10
3
Chest Supported Cable Row
2 Sets
10-12 Reps
@9-10
4A
Hyperextension
2 Sets
8-10 Reps
@9-10
4B
Deadlift (Barbell)
2 Sets
8-10 Reps
@9-10
5
Sit Up
4 Sets
13-15 Reps
@9-10
Day 4
1A
Rear Delt Fly (Dumbbell)
2 Sets
8-10 Reps
@9-10
1B
Seated Overhead Press (Dumbbell)
2 Sets
8-10 Reps
@9-10
2A
Upright Row (Barbell)
2 Sets
8-10 Reps
@9-10
2B
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
@9-10
3
Front Raise
1 Set
1 Set
10-12 Reps
6-8 Reps
@9-10
@9-10
4A
Shrug (Dumbbell)
2 Sets
8-10 Reps
@9-10
4B
Upright Row (Barbell)
2 Sets
8-10 Reps
@9-10
5
Shrug (Barbell)
1 Set
1 Set
10-12 Reps
6-8 Reps
@9-10
@9-10
6A
V-Handle Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@9-10
6B
Close Grip Bench Press (Smith Machine)
2 Sets
8-10 Reps
@9-10
7
Tricep Pushdown (Cable)
3 Sets
1 Set
@9-10
8A
Straight Leg Calf Raise
2 Sets
8-10 Reps
@9-10
8B
Seated Calf Raise
2 Sets
8-10 Reps
@9-10
9
Standing Calf Raise
1 Set
1 Set
10-12 Reps
6-8 Reps
@9-10
@9-10