logo
Push Pull and YES LEGS
by Eddy Tempelaars
2 athletes joined
Program Description
Just get bigger
Program Overview
Level
Advanced, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Apr 16, 2024 10:11
Last Edited
May 07, 2024 10:14
down_app
Week 1
1 / 12 Weeks
Day 3
1
Deadlift (Barbell)
3 Sets
10 Reps
@8
2
Leg Press
3 Sets
12 Reps
@9
3
Seated Calf Raise
3 Sets
15 Reps
@7.5
4
Leg Curl
3 Sets
12 Reps
@8
5
Decline Crunch
3 Sets
20 Reps
@7
6
Oblique Crunch
3 Sets
20 Reps
@7.5
Day 4
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
Chest Fly (Cable)
3 Sets
12 Reps
@8.5
4
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
@8
5
Lateral Raise (Cable)
3 Sets
15 Reps
@8.5
6
One Arm Triceps Extension
3 Sets
15 Reps
@8.5
7
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@8.5
Day 2
1
Chin-Up (Bodyweight)
3 Sets
12 Reps
@8
2
Dumbbell Row
3 Sets
12 Reps
@8
3
Lat Pulldown
3 Sets
12 Reps
@8
4
T-Bar Row
3 Sets
12 Reps
@8
5
Reserve Fly
3 Sets
15 Reps
@8.5
6
Shrug (Dumbbell)
3 Sets
15 Reps
@8
7
Preacher Curl
3 Sets
10 Reps
@7.5
8
Bicep Curl (Cable)
3 Sets
10 Reps
@7.5
Day 1
1
Incline Bench Press (Barbell)
3 Sets
12 Reps
@8
2
Chest Fly (Dumbbell)
3 Sets
12 Reps
@8
3
Chest Press (Machine)
3 Sets
12 Reps
@8
4
Arnold Press
3 Sets
12 Reps
@8
5
Front Raise
3 Sets
12 Reps
@8
6
Bench Press (Close Grip)
3 Sets
15 Reps
@8
7
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@8
Day 5
1
Seated Row (Machine)
3 Sets
10 Reps
@9
2
Bent Over Row (Barbell)
3 Sets
10 Reps
@8.5
3
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@8.5
4
Seated Row (Cable)
3 Sets
12 Reps
@7.5
5
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@7.5
6
Face Pull
3 Sets
15 Reps
@7.5
7
Bicep Curl (Barbell)
3 Sets
12 Reps
@7.5
8
Hammer Curl
3 Sets
12 Reps
@7.5
Day 1
1
Incline Bench Press (Barbell)
3 Sets
12 Reps
@8
2
Chest Fly (Dumbbell)
3 Sets
12 Reps
@8
3
Chest Press (Machine)
3 Sets
12 Reps
@8
4
Arnold Press
3 Sets
12 Reps
@8
5
Front Raise
3 Sets
12 Reps
@8
6
Bench Press (Close Grip)
3 Sets
15 Reps
@8
7
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@8
Day 2
1
Chin-Up (Bodyweight)
3 Sets
12 Reps
@8
2
Dumbbell Row
3 Sets
12 Reps
@8
3
Lat Pulldown
3 Sets
12 Reps
@8
4
T-Bar Row
3 Sets
12 Reps
@8
5
Reserve Fly
3 Sets
15 Reps
@8.5
6
Shrug (Dumbbell)
3 Sets
15 Reps
@8
7
Preacher Curl
3 Sets
10 Reps
@7.5
8
Bicep Curl (Cable)
3 Sets
10 Reps
@7.5
Day 3
1
Deadlift (Barbell)
3 Sets
10 Reps
@8
2
Leg Press
3 Sets
12 Reps
@9
3
Seated Calf Raise
3 Sets
15 Reps
@7.5
4
Leg Curl
3 Sets
12 Reps
@8
5
Decline Crunch
3 Sets
20 Reps
@7
6
Oblique Crunch
3 Sets
20 Reps
@7.5
Day 4
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
Chest Fly (Cable)
3 Sets
12 Reps
@8.5
4
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
@8
5
Lateral Raise (Cable)
3 Sets
15 Reps
@8.5
6
One Arm Triceps Extension
3 Sets
15 Reps
@8.5
7
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@8.5
Day 5
1
Seated Row (Machine)
3 Sets
10 Reps
@9
2
Bent Over Row (Barbell)
3 Sets
10 Reps
@8.5
3
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@8.5
4
Seated Row (Cable)
3 Sets
12 Reps
@7.5
5
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@7.5
6
Face Pull
3 Sets
15 Reps
@7.5
7
Bicep Curl (Barbell)
3 Sets
12 Reps
@7.5
8
Hammer Curl
3 Sets
12 Reps
@7.5
Day 1
1
Incline Bench Press (Barbell)
3 Sets
12 Reps
@8
2
Chest Fly (Dumbbell)
3 Sets
12 Reps
@8
3
Chest Press (Machine)
3 Sets
12 Reps
@8
4
Arnold Press
3 Sets
12 Reps
@8
5
Front Raise
3 Sets
12 Reps
@8
6
Bench Press (Close Grip)
3 Sets
15 Reps
@8
7
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@8
Day 2
1
Chin-Up (Bodyweight)
3 Sets
12 Reps
@8
2
Dumbbell Row
3 Sets
12 Reps
@8
3
Lat Pulldown
3 Sets
12 Reps
@8
4
T-Bar Row
3 Sets
12 Reps
@8
5
Reserve Fly
3 Sets
15 Reps
@8.5
6
Shrug (Dumbbell)
3 Sets
15 Reps
@8
7
Preacher Curl
3 Sets
10 Reps
@7.5
8
Bicep Curl (Cable)
3 Sets
10 Reps
@7.5
Day 3
1
Deadlift (Barbell)
3 Sets
10 Reps
@8
2
Leg Press
3 Sets
12 Reps
@9
3
Seated Calf Raise
3 Sets
15 Reps
@7.5
4
Leg Curl
3 Sets
12 Reps
@8
5
Decline Crunch
3 Sets
20 Reps
@7
6
Oblique Crunch
3 Sets
20 Reps
@7.5
Day 4
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
Chest Fly (Cable)
3 Sets
12 Reps
@8.5
4
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
@8
5
Lateral Raise (Cable)
3 Sets
15 Reps
@8.5
6
One Arm Triceps Extension
3 Sets
15 Reps
@8.5
7
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@8.5
Day 5
1
Seated Row (Machine)
3 Sets
10 Reps
@9
2
Bent Over Row (Barbell)
3 Sets
10 Reps
@8.5
3
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@8.5
4
Seated Row (Cable)
3 Sets
12 Reps
@7.5
5
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@7.5
6
Face Pull
3 Sets
15 Reps
@7.5
7
Bicep Curl (Barbell)
3 Sets
12 Reps
@7.5
8
Hammer Curl
3 Sets
12 Reps
@7.5
Day 1
1
Incline Bench Press (Barbell)
3 Sets
12 Reps
@8
2
Chest Fly (Dumbbell)
3 Sets
12 Reps
@8
3
Chest Press (Machine)
3 Sets
12 Reps
@8
4
Arnold Press
3 Sets
12 Reps
@8
5
Front Raise
3 Sets
12 Reps
@8
6
Bench Press (Close Grip)
3 Sets
15 Reps
@8
7
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@8
Day 2
1
Chin-Up (Bodyweight)
3 Sets
12 Reps
@8
2
Dumbbell Row
3 Sets
12 Reps
@8
3
Lat Pulldown
3 Sets
12 Reps
@8
4
T-Bar Row
3 Sets
12 Reps
@8
5
Reserve Fly
3 Sets
15 Reps
@8.5
6
Shrug (Dumbbell)
3 Sets
15 Reps
@8
7
Preacher Curl
3 Sets
10 Reps
@7.5
8
Bicep Curl (Cable)
3 Sets
10 Reps
@7.5
Day 3
1
Deadlift (Barbell)
3 Sets
10 Reps
@8
2
Leg Press
3 Sets
12 Reps
@9
3
Seated Calf Raise
3 Sets
15 Reps
@7.5
4
Leg Curl
3 Sets
12 Reps
@8
5
Decline Crunch
3 Sets
20 Reps
@7
6
Oblique Crunch
3 Sets
20 Reps
@7.5
Day 4
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
Chest Fly (Cable)
3 Sets
12 Reps
@8.5
4
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
@8
5
Lateral Raise (Cable)
3 Sets
15 Reps
@8.5
6
One Arm Triceps Extension
3 Sets
15 Reps
@8.5
7
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@8.5
Day 5
1
Seated Row (Machine)
3 Sets
10 Reps
@9
2
Bent Over Row (Barbell)
3 Sets
10 Reps
@8.5
3
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@8.5
4
Seated Row (Cable)
3 Sets
12 Reps
@7.5
5
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@7.5
6
Face Pull
3 Sets
15 Reps
@7.5
7
Bicep Curl (Barbell)
3 Sets
12 Reps
@7.5
8
Hammer Curl
3 Sets
12 Reps
@7.5
Day 1
1
Incline Bench Press (Barbell)
3 Sets
12 Reps
@8
2
Chest Fly (Dumbbell)
3 Sets
12 Reps
@8
3
Chest Press (Machine)
3 Sets
12 Reps
@8
4
Arnold Press
3 Sets
12 Reps
@8
5
Front Raise
3 Sets
12 Reps
@8
6
Bench Press (Close Grip)
3 Sets
15 Reps
@8
7
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@8
Day 2
1
Chin-Up (Bodyweight)
3 Sets
12 Reps
@8
2
Dumbbell Row
3 Sets
12 Reps
@8
3
Lat Pulldown
3 Sets
12 Reps
@8
4
T-Bar Row
3 Sets
12 Reps
@8
5
Reserve Fly
3 Sets
15 Reps
@8.5
6
Shrug (Dumbbell)
3 Sets
15 Reps
@8
7
Preacher Curl
3 Sets
10 Reps
@7.5
8
Bicep Curl (Cable)
3 Sets
10 Reps
@7.5
Day 3
1
Deadlift (Barbell)
3 Sets
10 Reps
@8
2
Leg Press
3 Sets
12 Reps
@9
3
Seated Calf Raise
3 Sets
15 Reps
@7.5
4
Leg Curl
3 Sets
12 Reps
@8
5
Decline Crunch
3 Sets
20 Reps
@7
6
Oblique Crunch
3 Sets
20 Reps
@7.5
Day 4
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
Chest Fly (Cable)
3 Sets
12 Reps
@8.5
4
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
@8
5
Lateral Raise (Cable)
3 Sets
15 Reps
@8.5
6
One Arm Triceps Extension
3 Sets
15 Reps
@8.5
7
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@8.5
Day 5
1
Seated Row (Machine)
3 Sets
10 Reps
@9
2
Bent Over Row (Barbell)
3 Sets
10 Reps
@8.5
3
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@8.5
4
Seated Row (Cable)
3 Sets
12 Reps
@7.5
5
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@7.5
6
Face Pull
3 Sets
15 Reps
@7.5
7
Bicep Curl (Barbell)
3 Sets
12 Reps
@7.5
8
Hammer Curl
3 Sets
12 Reps
@7.5
Day 1
1
Incline Bench Press (Barbell)
3 Sets
12 Reps
@8
2
Chest Fly (Dumbbell)
3 Sets
12 Reps
@8
3
Chest Press (Machine)
3 Sets
12 Reps
@8
4
Arnold Press
3 Sets
12 Reps
@8
5
Front Raise
3 Sets
12 Reps
@8
6
Bench Press (Close Grip)
3 Sets
15 Reps
@8
7
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@8
Day 2
1
Chin-Up (Bodyweight)
3 Sets
12 Reps
@8
2
Dumbbell Row
3 Sets
12 Reps
@8
3
Lat Pulldown
3 Sets
12 Reps
@8
4
T-Bar Row
3 Sets
12 Reps
@8
5
Reserve Fly
3 Sets
15 Reps
@8.5
6
Shrug (Dumbbell)
3 Sets
15 Reps
@8
7
Preacher Curl
3 Sets
10 Reps
@7.5
8
Bicep Curl (Cable)
3 Sets
10 Reps
@7.5
Day 3
1
Deadlift (Barbell)
3 Sets
10 Reps
@8
2
Leg Press
3 Sets
12 Reps
@9
3
Seated Calf Raise
3 Sets
15 Reps
@7.5
4
Leg Curl
3 Sets
12 Reps
@8
5
Decline Crunch
3 Sets
20 Reps
@7
6
Oblique Crunch
3 Sets
20 Reps
@7.5
Day 4
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
Chest Fly (Cable)
3 Sets
12 Reps
@8.5
4
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
@8
5
Lateral Raise (Cable)
3 Sets
15 Reps
@8.5
6
One Arm Triceps Extension
3 Sets
15 Reps
@8.5
7
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@8.5
Day 5
1
Seated Row (Machine)
3 Sets
10 Reps
@9
2
Bent Over Row (Barbell)
3 Sets
10 Reps
@8.5
3
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@8.5
4
Seated Row (Cable)
3 Sets
12 Reps
@7.5
5
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@7.5
6
Face Pull
3 Sets
15 Reps
@7.5
7
Bicep Curl (Barbell)
3 Sets
12 Reps
@7.5
8
Hammer Curl
3 Sets
12 Reps
@7.5
Day 1
1
Incline Bench Press (Barbell)
3 Sets
12 Reps
@8
2
Chest Fly (Dumbbell)
3 Sets
12 Reps
@8
3
Chest Press (Machine)
3 Sets
12 Reps
@8
4
Arnold Press
3 Sets
12 Reps
@8
5
Front Raise
3 Sets
12 Reps
@8
6
Bench Press (Close Grip)
3 Sets
15 Reps
@8
7
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@8
Day 2
1
Chin-Up (Bodyweight)
3 Sets
12 Reps
@8
2
Dumbbell Row
3 Sets
12 Reps
@8
3
Lat Pulldown
3 Sets
12 Reps
@8
4
T-Bar Row
3 Sets
12 Reps
@8
5
Reserve Fly
3 Sets
15 Reps
@8.5
6
Shrug (Dumbbell)
3 Sets
15 Reps
@8
7
Preacher Curl
3 Sets
10 Reps
@7.5
8
Bicep Curl (Cable)
3 Sets
10 Reps
@7.5
Day 3
1
Deadlift (Barbell)
3 Sets
10 Reps
@8
2
Leg Press
3 Sets
12 Reps
@9
3
Seated Calf Raise
3 Sets
15 Reps
@7.5
4
Leg Curl
3 Sets
12 Reps
@8
5
Decline Crunch
3 Sets
20 Reps
@7
6
Oblique Crunch
3 Sets
20 Reps
@7.5
Day 4
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
Chest Fly (Cable)
3 Sets
12 Reps
@8.5
4
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
@8
5
Lateral Raise (Cable)
3 Sets
15 Reps
@8.5
6
One Arm Triceps Extension
3 Sets
15 Reps
@8.5
7
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@8.5
Day 5
1
Seated Row (Machine)
3 Sets
10 Reps
@9
2
Bent Over Row (Barbell)
3 Sets
10 Reps
@8.5
3
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@8.5
4
Seated Row (Cable)
3 Sets
12 Reps
@7.5
5
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@7.5
6
Face Pull
3 Sets
15 Reps
@7.5
7
Bicep Curl (Barbell)
3 Sets
12 Reps
@7.5
8
Hammer Curl
3 Sets
12 Reps
@7.5
Day 1
1
Incline Bench Press (Barbell)
3 Sets
12 Reps
@8
2
Chest Fly (Dumbbell)
3 Sets
12 Reps
@8
3
Chest Press (Machine)
3 Sets
12 Reps
@8
4
Arnold Press
3 Sets
12 Reps
@8
5
Front Raise
3 Sets
12 Reps
@8
6
Bench Press (Close Grip)
3 Sets
15 Reps
@8
7
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@8
Day 2
1
Chin-Up (Bodyweight)
3 Sets
12 Reps
@8
2
Dumbbell Row
3 Sets
12 Reps
@8
3
Lat Pulldown
3 Sets
12 Reps
@8
4
T-Bar Row
3 Sets
12 Reps
@8
5
Reserve Fly
3 Sets
15 Reps
@8.5
6
Shrug (Dumbbell)
3 Sets
15 Reps
@8
7
Preacher Curl
3 Sets
10 Reps
@7.5
8
Bicep Curl (Cable)
3 Sets
10 Reps
@7.5
Day 3
1
Deadlift (Barbell)
3 Sets
10 Reps
@8
2
Leg Press
3 Sets
12 Reps
@9
3
Seated Calf Raise
3 Sets
15 Reps
@7.5
4
Leg Curl
3 Sets
12 Reps
@8
5
Decline Crunch
3 Sets
20 Reps
@7
6
Oblique Crunch
3 Sets
20 Reps
@7.5
Day 4
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
Chest Fly (Cable)
3 Sets
12 Reps
@8.5
4
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
@8
5
Lateral Raise (Cable)
3 Sets
15 Reps
@8.5
6
One Arm Triceps Extension
3 Sets
15 Reps
@8.5
7
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@8.5
Day 5
1
Seated Row (Machine)
3 Sets
10 Reps
@9
2
Bent Over Row (Barbell)
3 Sets
10 Reps
@8.5
3
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@8.5
4
Seated Row (Cable)
3 Sets
12 Reps
@7.5
5
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@7.5
6
Face Pull
3 Sets
15 Reps
@7.5
7
Bicep Curl (Barbell)
3 Sets
12 Reps
@7.5
8
Hammer Curl
3 Sets
12 Reps
@7.5
Day 1
1
Incline Bench Press (Barbell)
3 Sets
12 Reps
@8
2
Chest Fly (Dumbbell)
3 Sets
12 Reps
@8
3
Chest Press (Machine)
3 Sets
12 Reps
@8
4
Arnold Press
3 Sets
12 Reps
@8
5
Front Raise
3 Sets
12 Reps
@8
6
Bench Press (Close Grip)
3 Sets
15 Reps
@8
7
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@8
Day 2
1
Chin-Up (Bodyweight)
3 Sets
12 Reps
@8
2
Dumbbell Row
3 Sets
12 Reps
@8
3
Lat Pulldown
3 Sets
12 Reps
@8
4
T-Bar Row
3 Sets
12 Reps
@8
5
Reserve Fly
3 Sets
15 Reps
@8.5
6
Shrug (Dumbbell)
3 Sets
15 Reps
@8
7
Preacher Curl
3 Sets
10 Reps
@7.5
8
Bicep Curl (Cable)
3 Sets
10 Reps
@7.5
Day 3
1
Deadlift (Barbell)
3 Sets
10 Reps
@8
2
Leg Press
3 Sets
12 Reps
@9
3
Seated Calf Raise
3 Sets
15 Reps
@7.5
4
Leg Curl
3 Sets
12 Reps
@8
5
Decline Crunch
3 Sets
20 Reps
@7
6
Oblique Crunch
3 Sets
20 Reps
@7.5
Day 4
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
Chest Fly (Cable)
3 Sets
12 Reps
@8.5
4
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
@8
5
Lateral Raise (Cable)
3 Sets
15 Reps
@8.5
6
One Arm Triceps Extension
3 Sets
15 Reps
@8.5
7
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@8.5
Day 5
1
Seated Row (Machine)
3 Sets
10 Reps
@9
2
Bent Over Row (Barbell)
3 Sets
10 Reps
@8.5
3
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@8.5
4
Seated Row (Cable)
3 Sets
12 Reps
@7.5
5
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@7.5
6
Face Pull
3 Sets
15 Reps
@7.5
7
Bicep Curl (Barbell)
3 Sets
12 Reps
@7.5
8
Hammer Curl
3 Sets
12 Reps
@7.5
Day 1
1
Incline Bench Press (Barbell)
3 Sets
12 Reps
@8
2
Chest Fly (Dumbbell)
3 Sets
12 Reps
@8
3
Chest Press (Machine)
3 Sets
12 Reps
@8
4
Arnold Press
3 Sets
12 Reps
@8
5
Front Raise
3 Sets
12 Reps
@8
6
Bench Press (Close Grip)
3 Sets
15 Reps
@8
7
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@8
Day 2
1
Chin-Up (Bodyweight)
3 Sets
12 Reps
@8
2
Dumbbell Row
3 Sets
12 Reps
@8
3
Lat Pulldown
3 Sets
12 Reps
@8
4
T-Bar Row
3 Sets
12 Reps
@8
5
Reserve Fly
3 Sets
15 Reps
@8.5
6
Shrug (Dumbbell)
3 Sets
15 Reps
@8
7
Preacher Curl
3 Sets
10 Reps
@7.5
8
Bicep Curl (Cable)
3 Sets
10 Reps
@7.5
Day 3
1
Deadlift (Barbell)
3 Sets
10 Reps
@8
2
Leg Press
3 Sets
12 Reps
@9
3
Seated Calf Raise
3 Sets
15 Reps
@7.5
4
Leg Curl
3 Sets
12 Reps
@8
5
Decline Crunch
3 Sets
20 Reps
@7
6
Oblique Crunch
3 Sets
20 Reps
@7.5
Day 4
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
Chest Fly (Cable)
3 Sets
12 Reps
@8.5
4
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
@8
5
Lateral Raise (Cable)
3 Sets
15 Reps
@8.5
6
One Arm Triceps Extension
3 Sets
15 Reps
@8.5
7
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@8.5
Day 5
1
Seated Row (Machine)
3 Sets
10 Reps
@9
2
Bent Over Row (Barbell)
3 Sets
10 Reps
@8.5
3
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@8.5
4
Seated Row (Cable)
3 Sets
12 Reps
@7.5
5
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@7.5
6
Face Pull
3 Sets
15 Reps
@7.5
7
Bicep Curl (Barbell)
3 Sets
12 Reps
@7.5
8
Hammer Curl
3 Sets
12 Reps
@7.5
Day 1
1
Incline Bench Press (Barbell)
3 Sets
12 Reps
@8
2
Chest Fly (Dumbbell)
3 Sets
12 Reps
@8
3
Chest Press (Machine)
3 Sets
12 Reps
@8
4
Arnold Press
3 Sets
12 Reps
@8
5
Front Raise
3 Sets
12 Reps
@8
6
Bench Press (Close Grip)
3 Sets
15 Reps
@8
7
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@8
Day 2
1
Chin-Up (Bodyweight)
3 Sets
12 Reps
@8
2
Dumbbell Row
3 Sets
12 Reps
@8
3
Lat Pulldown
3 Sets
12 Reps
@8
4
T-Bar Row
3 Sets
12 Reps
@8
5
Reserve Fly
3 Sets
15 Reps
@8.5
6
Shrug (Dumbbell)
3 Sets
15 Reps
@8
7
Preacher Curl
3 Sets
10 Reps
@7.5
8
Bicep Curl (Cable)
3 Sets
10 Reps
@7.5
Day 3
1
Deadlift (Barbell)
3 Sets
10 Reps
@8
2
Leg Press
3 Sets
12 Reps
@9
3
Seated Calf Raise
3 Sets
15 Reps
@7.5
4
Leg Curl
3 Sets
12 Reps
@8
5
Decline Crunch
3 Sets
20 Reps
@7
6
Oblique Crunch
3 Sets
20 Reps
@7.5
Day 4
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
Chest Fly (Cable)
3 Sets
12 Reps
@8.5
4
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
@8
5
Lateral Raise (Cable)
3 Sets
15 Reps
@8.5
6
One Arm Triceps Extension
3 Sets
15 Reps
@8.5
7
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@8.5
Day 5
1
Seated Row (Machine)
3 Sets
10 Reps
@9
2
Bent Over Row (Barbell)
3 Sets
10 Reps
@8.5
3
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@8.5
4
Seated Row (Cable)
3 Sets
12 Reps
@7.5
5
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@7.5
6
Face Pull
3 Sets
15 Reps
@7.5
7
Bicep Curl (Barbell)
3 Sets
12 Reps
@7.5
8
Hammer Curl
3 Sets
12 Reps
@7.5
Day 1
1
Incline Bench Press (Barbell)
3 Sets
12 Reps
@8
2
Chest Fly (Dumbbell)
3 Sets
12 Reps
@8
3
Chest Press (Machine)
3 Sets
12 Reps
@8
4
Arnold Press
3 Sets
12 Reps
@8
5
Front Raise
3 Sets
12 Reps
@8
6
Bench Press (Close Grip)
3 Sets
15 Reps
@8
7
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@8
Day 2
1
Chin-Up (Bodyweight)
3 Sets
12 Reps
@8
2
Dumbbell Row
3 Sets
12 Reps
@8
3
Lat Pulldown
3 Sets
12 Reps
@8
4
T-Bar Row
3 Sets
12 Reps
@8
5
Reserve Fly
3 Sets
15 Reps
@8.5
6
Shrug (Dumbbell)
3 Sets
15 Reps
@8
7
Preacher Curl
3 Sets
10 Reps
@7.5
8
Bicep Curl (Cable)
3 Sets
10 Reps
@7.5
Day 3
1
Deadlift (Barbell)
3 Sets
10 Reps
@8
2
Leg Press
3 Sets
12 Reps
@9
3
Seated Calf Raise
3 Sets
15 Reps
@7.5
4
Leg Curl
3 Sets
12 Reps
@8
5
Decline Crunch
3 Sets
20 Reps
@7
6
Oblique Crunch
3 Sets
20 Reps
@7.5
Day 4
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
Chest Fly (Cable)
3 Sets
12 Reps
@8.5
4
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
@8
5
Lateral Raise (Cable)
3 Sets
15 Reps
@8.5
6
One Arm Triceps Extension
3 Sets
15 Reps
@8.5
7
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@8.5
Day 5
1
Seated Row (Machine)
3 Sets
10 Reps
@9
2
Bent Over Row (Barbell)
3 Sets
10 Reps
@8.5
3
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@8.5
4
Seated Row (Cable)
3 Sets
12 Reps
@7.5
5
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@7.5
6
Face Pull
3 Sets
15 Reps
@7.5
7
Bicep Curl (Barbell)
3 Sets
12 Reps
@7.5
8
Hammer Curl
3 Sets
12 Reps
@7.5