Program Description
Push Pull & Leg Day 1 : Chest, Shoulder & triceps (push) Day 2 : Back, Biceps, Shoulder (Pull) Day 3 : Legs
Program Overview
- LevelBeginner
- GoalAthletics
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedApr 22, 2024 03:05
- Last EditedMay 08, 2024 02:33
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Incline Chest Press (Machine)
3
10-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
4
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 7.5
5
Arnold Press
3
8-10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6.5
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 6.5
8
Single Arm Pushdown
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Incline Chest Press (Machine)
3
10-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
4
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 7.5
5
Arnold Press
3
8-10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6.5
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 6.5
8
Single Arm Pushdown
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Incline Chest Press (Machine)
3
10-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
4
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 7.5
5
Arnold Press
3
8-10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6.5
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 6.5
8
Single Arm Pushdown
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Incline Chest Press (Machine)
3
10-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
4
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 7.5
5
Arnold Press
3
8-10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6.5
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 6.5
8
Single Arm Pushdown
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Incline Chest Press (Machine)
3
10-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
4
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 7.5
5
Arnold Press
3
8-10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6.5
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 6.5
8
Single Arm Pushdown
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Incline Chest Press (Machine)
3
10-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
4
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 7.5
5
Arnold Press
3
8-10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6.5
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 6.5
8
Single Arm Pushdown
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Incline Chest Press (Machine)
3
10-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
4
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 7.5
5
Arnold Press
3
8-10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6.5
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 6.5
8
Single Arm Pushdown
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Incline Chest Press (Machine)
3
10-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
4
Seated Overhead Press (Dumbbell)
3
10-12 reps
RPE 7.5
5
Arnold Press
3
8-10 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6.5
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 6.5
8
Single Arm Pushdown
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
10-12 reps
RPE 6.5
2
Pendlay Row
3
10-12 reps
RPE 6.5
3
Seated Row (Cable)
3
10-12 reps
RPE 7
4
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
6
Preacher Curl (Barbell)
3
10-12 reps
RPE 6.5
7
Face Pull
3
10-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
10-12 reps
RPE 6.5
2
Pendlay Row
3
10-12 reps
RPE 6.5
3
Seated Row (Cable)
3
10-12 reps
RPE 7
4
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
6
Preacher Curl (Barbell)
3
10-12 reps
RPE 6.5
7
Face Pull
3
10-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
10-12 reps
RPE 6.5
2
Pendlay Row
3
10-12 reps
RPE 6.5
3
Seated Row (Cable)
3
10-12 reps
RPE 7
4
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
6
Preacher Curl (Barbell)
3
10-12 reps
RPE 6.5
7
Face Pull
3
10-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
10-12 reps
RPE 6.5
2
Pendlay Row
3
10-12 reps
RPE 6.5
3
Seated Row (Cable)
3
10-12 reps
RPE 7
4
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
6
Preacher Curl (Barbell)
3
10-12 reps
RPE 6.5
7
Face Pull
3
10-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
10-12 reps
RPE 6.5
2
Pendlay Row
3
10-12 reps
RPE 6.5
3
Seated Row (Cable)
3
10-12 reps
RPE 7
4
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
6
Preacher Curl (Barbell)
3
10-12 reps
RPE 6.5
7
Face Pull
3
10-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
10-12 reps
RPE 6.5
2
Pendlay Row
3
10-12 reps
RPE 6.5
3
Seated Row (Cable)
3
10-12 reps
RPE 7
4
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
6
Preacher Curl (Barbell)
3
10-12 reps
RPE 6.5
7
Face Pull
3
10-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
10-12 reps
RPE 6.5
2
Pendlay Row
3
10-12 reps
RPE 6.5
3
Seated Row (Cable)
3
10-12 reps
RPE 7
4
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
6
Preacher Curl (Barbell)
3
10-12 reps
RPE 6.5
7
Face Pull
3
10-12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
3
10-12 reps
RPE 6.5
2
Pendlay Row
3
10-12 reps
RPE 6.5
3
Seated Row (Cable)
3
10-12 reps
RPE 7
4
Bent Over Row (Dumbbell)
3
8-10 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
6
Preacher Curl (Barbell)
3
10-12 reps
RPE 6.5
7
Face Pull
3
10-12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
RPE 7
4
Shoulder Press (Machine)
3
10-12 reps
RPE 7
5
Lateral Raise (Machine)
3
10-12 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
7
French Press
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
RPE 7
4
Shoulder Press (Machine)
3
10-12 reps
RPE 7
5
Lateral Raise (Machine)
3
10-12 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
7
French Press
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
RPE 7
4
Shoulder Press (Machine)
3
10-12 reps
RPE 7
5
Lateral Raise (Machine)
3
10-12 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
7
French Press
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
RPE 7
4
Shoulder Press (Machine)
3
10-12 reps
RPE 7
5
Lateral Raise (Machine)
3
10-12 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
7
French Press
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
RPE 7
4
Shoulder Press (Machine)
3
10-12 reps
RPE 7
5
Lateral Raise (Machine)
3
10-12 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
7
French Press
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
RPE 7
4
Shoulder Press (Machine)
3
10-12 reps
RPE 7
5
Lateral Raise (Machine)
3
10-12 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
7
French Press
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
RPE 7
4
Shoulder Press (Machine)
3
10-12 reps
RPE 7
5
Lateral Raise (Machine)
3
10-12 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
7
French Press
3
10-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
10-12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 7
3
Incline Chest Fly (Dumbbell)
3
10-12 reps
RPE 7
4
Shoulder Press (Machine)
3
10-12 reps
RPE 7
5
Lateral Raise (Machine)
3
10-12 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
7
French Press
3
10-12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6.5
2
Seated Row (Cable)
3
10-12 reps
RPE 6.5
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 6.5
4
Hammer Curl
3
10-12 reps
RPE 6.5
5
Bicep Curl (Cable)
3
10-12 reps
RPE 7
6
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 7
7
Single Arm Pushdown
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6.5
2
Seated Row (Cable)
3
10-12 reps
RPE 6.5
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 6.5
4
Hammer Curl
3
10-12 reps
RPE 6.5
5
Bicep Curl (Cable)
3
10-12 reps
RPE 7
6
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 7
7
Single Arm Pushdown
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6.5
2
Seated Row (Cable)
3
10-12 reps
RPE 6.5
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 6.5
4
Hammer Curl
3
10-12 reps
RPE 6.5
5
Bicep Curl (Cable)
3
10-12 reps
RPE 7
6
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 7
7
Single Arm Pushdown
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6.5
2
Seated Row (Cable)
3
10-12 reps
RPE 6.5
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 6.5
4
Hammer Curl
3
10-12 reps
RPE 6.5
5
Bicep Curl (Cable)
3
10-12 reps
RPE 7
6
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 7
7
Single Arm Pushdown
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6.5
2
Seated Row (Cable)
3
10-12 reps
RPE 6.5
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 6.5
4
Hammer Curl
3
10-12 reps
RPE 6.5
5
Bicep Curl (Cable)
3
10-12 reps
RPE 7
6
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 7
7
Single Arm Pushdown
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6.5
2
Seated Row (Cable)
3
10-12 reps
RPE 6.5
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 6.5
4
Hammer Curl
3
10-12 reps
RPE 6.5
5
Bicep Curl (Cable)
3
10-12 reps
RPE 7
6
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 7
7
Single Arm Pushdown
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6.5
2
Seated Row (Cable)
3
10-12 reps
RPE 6.5
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 6.5
4
Hammer Curl
3
10-12 reps
RPE 6.5
5
Bicep Curl (Cable)
3
10-12 reps
RPE 7
6
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 7
7
Single Arm Pushdown
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 6.5
2
Seated Row (Cable)
3
10-12 reps
RPE 6.5
3
Single Arm Row (Dumbbell)
3
10-12 reps
RPE 6.5
4
Hammer Curl
3
10-12 reps
RPE 6.5
5
Bicep Curl (Cable)
3
10-12 reps
RPE 7
6
One Arm Lateral Raise (Cable)
3
10-12 reps
RPE 7
7
Single Arm Pushdown
3
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
RPE 6.5
2
Leg Curl
3
10-12 reps
RPE 6.5
3
Lying Leg Curl
3
10-12 reps
RPE 6.5
4
Leg Press (45 Degrees)
3
10-12 reps
RPE 6.5
5
Leg Extension
3
10-12 reps
RPE 6.5
6
Standing Calf Raise
3
10-12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
RPE 6.5
2
Leg Curl
3
10-12 reps
RPE 6.5
3
Lying Leg Curl
3
10-12 reps
RPE 6.5
4
Leg Press (45 Degrees)
3
10-12 reps
RPE 6.5
5
Leg Extension
3
10-12 reps
RPE 6.5
6
Standing Calf Raise
3
10-12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
RPE 6.5
2
Leg Curl
3
10-12 reps
RPE 6.5
3
Lying Leg Curl
3
10-12 reps
RPE 6.5
4
Leg Press (45 Degrees)
3
10-12 reps
RPE 6.5
5
Leg Extension
3
10-12 reps
RPE 6.5
6
Standing Calf Raise
3
10-12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
RPE 6.5
2
Leg Curl
3
10-12 reps
RPE 6.5
3
Lying Leg Curl
3
10-12 reps
RPE 6.5
4
Leg Press (45 Degrees)
3
10-12 reps
RPE 6.5
5
Leg Extension
3
10-12 reps
RPE 6.5
6
Standing Calf Raise
3
10-12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
RPE 6.5
2
Leg Curl
3
10-12 reps
RPE 6.5
3
Lying Leg Curl
3
10-12 reps
RPE 6.5
4
Leg Press (45 Degrees)
3
10-12 reps
RPE 6.5
5
Leg Extension
3
10-12 reps
RPE 6.5
6
Standing Calf Raise
3
10-12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
RPE 6.5
2
Leg Curl
3
10-12 reps
RPE 6.5
3
Lying Leg Curl
3
10-12 reps
RPE 6.5
4
Leg Press (45 Degrees)
3
10-12 reps
RPE 6.5
5
Leg Extension
3
10-12 reps
RPE 6.5
6
Standing Calf Raise
3
10-12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
RPE 6.5
2
Leg Curl
3
10-12 reps
RPE 6.5
3
Lying Leg Curl
3
10-12 reps
RPE 6.5
4
Leg Press (45 Degrees)
3
10-12 reps
RPE 6.5
5
Leg Extension
3
10-12 reps
RPE 6.5
6
Standing Calf Raise
3
10-12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
RPE 6.5
2
Leg Curl
3
10-12 reps
RPE 6.5
3
Lying Leg Curl
3
10-12 reps
RPE 6.5
4
Leg Press (45 Degrees)
3
10-12 reps
RPE 6.5
5
Leg Extension
3
10-12 reps
RPE 6.5
6
Standing Calf Raise
3
10-12 reps
RPE 6.5
Week 1
1 / 8 Weeks
Day 2
1
High Row3 Sets
10-12 Reps
@6.5
2
Pendlay Row3 Sets
10-12 Reps
@6.5
3
Seated Row (Cable)3 Sets
10-12 Reps
@7
4
Bent Over Row (Dumbbell)3 Sets
8-10 Reps
@7.5
5
Bicep Curl (Barbell)3 Sets
10-12 Reps
@7
6
Preacher Curl (Barbell)3 Sets
10-12 Reps
@6.5
7
Face Pull3 Sets
10-12 Reps
@7.5
Day 3
1
Bench Press (Smith Machine)3 Sets
10-12 Reps
@7
2
Incline Bench Press (Dumbbell)3 Sets
10-12 Reps
@7
3
Incline Chest Fly (Dumbbell)3 Sets
10-12 Reps
@7
4
Shoulder Press (Machine)3 Sets
10-12 Reps
@7
5
Lateral Raise (Machine)3 Sets
10-12 Reps
@7
6
V-Handle Tricep Pushdown (Cable)3 Sets
10-12 Reps
@7
7
French Press3 Sets
10-12 Reps
@7
Day 4
1
Lat Pulldown3 Sets
10-12 Reps
@6.5
2
Seated Row (Cable)3 Sets
10-12 Reps
@6.5
3
Single Arm Row (Dumbbell)3 Sets
10-12 Reps
@6.5
4
Hammer Curl3 Sets
10-12 Reps
@6.5
5
Bicep Curl (Cable)3 Sets
10-12 Reps
@7
6
One Arm Lateral Raise (Cable)3 Sets
10-12 Reps
@7
7
Single Arm Pushdown3 Sets
10-12 Reps
@8
Day 5
1
Squat (Barbell)3 Sets
10-12 Reps
@6.5
2
Leg Curl3 Sets
10-12 Reps
@6.5
3
Lying Leg Curl3 Sets
10-12 Reps
@6.5
4
Leg Press (45 Degrees)3 Sets
10-12 Reps
@6.5
5
Leg Extension3 Sets
10-12 Reps
@6.5
6
Standing Calf Raise3 Sets
10-12 Reps
@6.5
Day 1
1
Bench Press (Barbell)3 Sets
10-12 Reps
@7
2
Incline Chest Press (Machine)3 Sets
10-12 Reps
@7
3
Incline Bench Press (Dumbbell)3 Sets
10-12 Reps
@7
4
Seated Overhead Press (Dumbbell)3 Sets
10-12 Reps
@7.5
5
Arnold Press3 Sets
8-10 Reps
@7
6
Lateral Raise (Dumbbell)3 Sets
10-12 Reps
@6.5
7
Tricep Rope Push Down (Cable)3 Sets
12-15 Reps
@6.5
8
Single Arm Pushdown3 Sets
12-15 Reps
@7