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LEGENDARY CHINNA SPLIT - 8DAYS
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Program Description
For body recomposition
Program Overview
Level
Novice, Intermediate
Goal
Muscle & Sculpting
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
90 minutes
Created
Jun 22, 2024 04:25
Last Edited
Jun 22, 2024 06:19
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Week 1
1 / 8 Weeks
Day 3
1
Close Grip Bench Press (Smith Machine)
3 Sets
12 Reps
2
Tricep Pushdown (Cable)
3 Sets
12 Reps
3
Katana Extension
3 Sets
12 Reps
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
5
Spider Curl
3 Sets
12 Reps
6
Hammer Curl
3 Sets
12 Reps
7
Behind The Back Wrist Curl
2 Sets
12 Reps
8
Reverse Wrist Curl (Dumbbell)
2 Sets
15 Reps
9
Plate Pinch
2 Sets
10
One Arm Lateral Raise (Cable)
3 Sets
Day 4
1
Leg Extension
3 Sets
12 Reps
2
Squat (Smith Machine)
3 Sets
12 Reps
3
Leg Press
3 Sets
12 Reps
4
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
5
Hip Abductor (Machine)
3 Sets
12 Reps
6
Hip Adductor (Machine)
3 Sets
12 Reps
7
Glute Bridge (Barbell)
3 Sets
12 Reps
8
Seated Calf Raise
3 Sets
15 Reps
9
Decline Crunch
3 Sets
15 Reps
10
Knee Raise (Captain's Chair)
3 Sets
15 Reps
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
2
Bench Press (Dumbbell)
3 Sets
12 Reps
3
Dip (Assisted)
3 Sets
12 Reps
4
Pec Deck (Machine)
3 Sets
12 Reps
5
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
6
One Arm Lateral Raise (Dumbbell)
3 Sets
12 Reps
7
Barbell Holds
2 Sets
0.2 mins
8
Wrist Curls
3 Sets
12 Reps
9
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
10
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
Day 5
1
Bench Press (Smith Machine)
3 Sets
12 Reps
2
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
3
Dip (Assisted)
3 Sets
12 Reps
4
Chest Fly (Cable)
3 Sets
12 Reps
5
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
6
One Arm Lateral Raise (Cable)
3 Sets
7
Tricep Kickback
3 Sets
15 Reps
8
Farmer's Walk (Weighted)
2 Sets
9
Wrist Curls
1 Set
1 Set
20 Reps
10
Reverse Wrist Curl (Barbell)
2 Sets
Day 6
1
Pull-Up (Assisted)
1 Set
1 Set
15 Reps
12 Reps
2
Bent Over Row (Barbell)
3 Sets
15 Reps
3
Seated Row (Cable)
3 Sets
15 Reps
4
Single Arm High Row (Cable)
3 Sets
15 Reps
5
Straight Bar Lat Extension
3 Sets
12 Reps
6
Back Extension (Weighted)
1 Set
2 Sets
15 Reps
12 Reps
7
Rear Delt Fly (Machine)
3 Sets
12 Reps
8
Shrug (Barbell)
3 Sets
12 Reps
9
Cable Crunch
3 Sets
10
V-Up
3 Sets
Day 7
1
Bench Press (Close Grip)
3 Sets
12 Reps
2
Tricep Pushdown (Cable)
1 Set
2 Sets
15 Reps
12 Reps
3
Katana Extension
3 Sets
15 Reps
4
Seated Dumbbell Curl
3 Sets
12 Reps
5
Preacher Curl (Dumbbell)
3 Sets
12 Reps
6
Hammer Curl
3 Sets
12 Reps
7
Barbell Holds
2 Sets
8
Reverse Wrist Curl (Dumbbell)
3 Sets
9
Wrist Curls
3 Sets
10
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
Day 2
1
Pull-Up (Assisted)
2 Sets
2
Lat Pulldown (Close Grip)
3 Sets
12 Reps
3
Single Arm Iso Row
3 Sets
14 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Standing Pullover (Cable)
3 Sets
12 Reps
6
Rear Delt Fly (Machine)
3 Sets
14 Reps
7
Shrug (Barbell)
3 Sets
12 Reps
8
Back Extension
3 Sets
14 Reps
9
Cable Crunch
4 Sets
12 Reps
10
V-Up
4 Sets
12 Reps
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
2
Bench Press (Dumbbell)
3 Sets
12 Reps
3
Dip (Assisted)
3 Sets
12 Reps
4
Pec Deck (Machine)
3 Sets
12 Reps
5
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
6
One Arm Lateral Raise (Dumbbell)
3 Sets
12 Reps
7
Barbell Holds
2 Sets
0.2 mins
8
Wrist Curls
3 Sets
12 Reps
9
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
10
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
Day 2
1
Pull-Up (Assisted)
2 Sets
2
Lat Pulldown (Close Grip)
3 Sets
12 Reps
3
Single Arm Iso Row
3 Sets
14 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Standing Pullover (Cable)
3 Sets
12 Reps
6
Rear Delt Fly (Machine)
3 Sets
14 Reps
7
Shrug (Barbell)
3 Sets
12 Reps
8
Back Extension
3 Sets
14 Reps
9
Cable Crunch
4 Sets
12 Reps
10
V-Up
4 Sets
12 Reps
Day 3
1
Close Grip Bench Press (Smith Machine)
3 Sets
12 Reps
2
Tricep Pushdown (Cable)
3 Sets
12 Reps
3
Katana Extension
3 Sets
12 Reps
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
5
Spider Curl
3 Sets
12 Reps
6
Hammer Curl
3 Sets
12 Reps
7
Behind The Back Wrist Curl
2 Sets
12 Reps
8
Reverse Wrist Curl (Dumbbell)
2 Sets
15 Reps
9
Plate Pinch
2 Sets
10
One Arm Lateral Raise (Cable)
3 Sets
Day 4
1
Leg Extension
3 Sets
12 Reps
2
Squat (Smith Machine)
3 Sets
12 Reps
3
Leg Press
3 Sets
12 Reps
4
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
5
Hip Abductor (Machine)
3 Sets
12 Reps
6
Hip Adductor (Machine)
3 Sets
12 Reps
7
Glute Bridge (Barbell)
3 Sets
12 Reps
8
Seated Calf Raise
3 Sets
15 Reps
9
Decline Crunch
3 Sets
15 Reps
10
Knee Raise (Captain's Chair)
3 Sets
15 Reps
Day 5
1
Bench Press (Smith Machine)
3 Sets
12 Reps
2
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
3
Dip (Assisted)
3 Sets
12 Reps
4
Chest Fly (Cable)
3 Sets
12 Reps
5
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
6
One Arm Lateral Raise (Cable)
3 Sets
7
Tricep Kickback
3 Sets
15 Reps
8
Farmer's Walk (Weighted)
2 Sets
9
Wrist Curls
1 Set
1 Set
20 Reps
10
Reverse Wrist Curl (Barbell)
2 Sets
Day 6
1
Pull-Up (Assisted)
1 Set
1 Set
15 Reps
12 Reps
2
Bent Over Row (Barbell)
3 Sets
15 Reps
3
Seated Row (Cable)
3 Sets
15 Reps
4
Single Arm High Row (Cable)
3 Sets
15 Reps
5
Straight Bar Lat Extension
3 Sets
12 Reps
6
Back Extension (Weighted)
1 Set
2 Sets
15 Reps
12 Reps
7
Rear Delt Fly (Machine)
3 Sets
12 Reps
8
Shrug (Barbell)
3 Sets
12 Reps
9
Cable Crunch
3 Sets
10
V-Up
3 Sets
Day 7
1
Bench Press (Close Grip)
3 Sets
12 Reps
2
Tricep Pushdown (Cable)
1 Set
2 Sets
15 Reps
12 Reps
3
Katana Extension
3 Sets
15 Reps
4
Seated Dumbbell Curl
3 Sets
12 Reps
5
Preacher Curl (Dumbbell)
3 Sets
12 Reps
6
Hammer Curl
3 Sets
12 Reps
7
Barbell Holds
2 Sets
8
Reverse Wrist Curl (Dumbbell)
3 Sets
9
Wrist Curls
3 Sets
10
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
2
Bench Press (Dumbbell)
3 Sets
12 Reps
3
Dip (Assisted)
3 Sets
12 Reps
4
Pec Deck (Machine)
3 Sets
12 Reps
5
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
6
One Arm Lateral Raise (Dumbbell)
3 Sets
12 Reps
7
Barbell Holds
2 Sets
0.2 mins
8
Wrist Curls
3 Sets
12 Reps
9
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
10
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
Day 2
1
Pull-Up (Assisted)
2 Sets
2
Lat Pulldown (Close Grip)
3 Sets
12 Reps
3
Single Arm Iso Row
3 Sets
14 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Standing Pullover (Cable)
3 Sets
12 Reps
6
Rear Delt Fly (Machine)
3 Sets
14 Reps
7
Shrug (Barbell)
3 Sets
12 Reps
8
Back Extension
3 Sets
14 Reps
9
Cable Crunch
4 Sets
12 Reps
10
V-Up
4 Sets
12 Reps
Day 3
1
Close Grip Bench Press (Smith Machine)
3 Sets
12 Reps
2
Tricep Pushdown (Cable)
3 Sets
12 Reps
3
Katana Extension
3 Sets
12 Reps
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
5
Spider Curl
3 Sets
12 Reps
6
Hammer Curl
3 Sets
12 Reps
7
Behind The Back Wrist Curl
2 Sets
12 Reps
8
Reverse Wrist Curl (Dumbbell)
2 Sets
15 Reps
9
Plate Pinch
2 Sets
10
One Arm Lateral Raise (Cable)
3 Sets
Day 4
1
Leg Extension
3 Sets
12 Reps
2
Squat (Smith Machine)
3 Sets
12 Reps
3
Leg Press
3 Sets
12 Reps
4
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
5
Hip Abductor (Machine)
3 Sets
12 Reps
6
Hip Adductor (Machine)
3 Sets
12 Reps
7
Glute Bridge (Barbell)
3 Sets
12 Reps
8
Seated Calf Raise
3 Sets
15 Reps
9
Decline Crunch
3 Sets
15 Reps
10
Knee Raise (Captain's Chair)
3 Sets
15 Reps
Day 5
1
Bench Press (Smith Machine)
3 Sets
12 Reps
2
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
3
Dip (Assisted)
3 Sets
12 Reps
4
Chest Fly (Cable)
3 Sets
12 Reps
5
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
6
One Arm Lateral Raise (Cable)
3 Sets
7
Tricep Kickback
3 Sets
15 Reps
8
Farmer's Walk (Weighted)
2 Sets
9
Wrist Curls
1 Set
1 Set
20 Reps
10
Reverse Wrist Curl (Barbell)
2 Sets
Day 6
1
Pull-Up (Assisted)
1 Set
1 Set
15 Reps
12 Reps
2
Bent Over Row (Barbell)
3 Sets
15 Reps
3
Seated Row (Cable)
3 Sets
15 Reps
4
Single Arm High Row (Cable)
3 Sets
15 Reps
5
Straight Bar Lat Extension
3 Sets
12 Reps
6
Back Extension (Weighted)
1 Set
2 Sets
15 Reps
12 Reps
7
Rear Delt Fly (Machine)
3 Sets
12 Reps
8
Shrug (Barbell)
3 Sets
12 Reps
9
Cable Crunch
3 Sets
10
V-Up
3 Sets
Day 7
1
Bench Press (Close Grip)
3 Sets
12 Reps
2
Tricep Pushdown (Cable)
1 Set
2 Sets
15 Reps
12 Reps
3
Katana Extension
3 Sets
15 Reps
4
Seated Dumbbell Curl
3 Sets
12 Reps
5
Preacher Curl (Dumbbell)
3 Sets
12 Reps
6
Hammer Curl
3 Sets
12 Reps
7
Barbell Holds
2 Sets
8
Reverse Wrist Curl (Dumbbell)
3 Sets
9
Wrist Curls
3 Sets
10
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
2
Bench Press (Dumbbell)
3 Sets
12 Reps
3
Dip (Assisted)
3 Sets
12 Reps
4
Pec Deck (Machine)
3 Sets
12 Reps
5
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
6
One Arm Lateral Raise (Dumbbell)
3 Sets
12 Reps
7
Barbell Holds
2 Sets
0.2 mins
8
Wrist Curls
3 Sets
12 Reps
9
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
10
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
Day 2
1
Pull-Up (Assisted)
2 Sets
2
Lat Pulldown (Close Grip)
3 Sets
12 Reps
3
Single Arm Iso Row
3 Sets
14 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Standing Pullover (Cable)
3 Sets
12 Reps
6
Rear Delt Fly (Machine)
3 Sets
14 Reps
7
Shrug (Barbell)
3 Sets
12 Reps
8
Back Extension
3 Sets
14 Reps
9
Cable Crunch
4 Sets
12 Reps
10
V-Up
4 Sets
12 Reps
Day 3
1
Close Grip Bench Press (Smith Machine)
3 Sets
12 Reps
2
Tricep Pushdown (Cable)
3 Sets
12 Reps
3
Katana Extension
3 Sets
12 Reps
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
5
Spider Curl
3 Sets
12 Reps
6
Hammer Curl
3 Sets
12 Reps
7
Behind The Back Wrist Curl
2 Sets
12 Reps
8
Reverse Wrist Curl (Dumbbell)
2 Sets
15 Reps
9
Plate Pinch
2 Sets
10
One Arm Lateral Raise (Cable)
3 Sets
Day 4
1
Leg Extension
3 Sets
12 Reps
2
Squat (Smith Machine)
3 Sets
12 Reps
3
Leg Press
3 Sets
12 Reps
4
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
5
Hip Abductor (Machine)
3 Sets
12 Reps
6
Hip Adductor (Machine)
3 Sets
12 Reps
7
Glute Bridge (Barbell)
3 Sets
12 Reps
8
Seated Calf Raise
3 Sets
15 Reps
9
Decline Crunch
3 Sets
15 Reps
10
Knee Raise (Captain's Chair)
3 Sets
15 Reps
Day 5
1
Bench Press (Smith Machine)
3 Sets
12 Reps
2
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
3
Dip (Assisted)
3 Sets
12 Reps
4
Chest Fly (Cable)
3 Sets
12 Reps
5
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
6
One Arm Lateral Raise (Cable)
3 Sets
7
Tricep Kickback
3 Sets
15 Reps
8
Farmer's Walk (Weighted)
2 Sets
9
Wrist Curls
1 Set
1 Set
20 Reps
10
Reverse Wrist Curl (Barbell)
2 Sets
Day 6
1
Pull-Up (Assisted)
1 Set
1 Set
15 Reps
12 Reps
2
Bent Over Row (Barbell)
3 Sets
15 Reps
3
Seated Row (Cable)
3 Sets
15 Reps
4
Single Arm High Row (Cable)
3 Sets
15 Reps
5
Straight Bar Lat Extension
3 Sets
12 Reps
6
Back Extension (Weighted)
1 Set
2 Sets
15 Reps
12 Reps
7
Rear Delt Fly (Machine)
3 Sets
12 Reps
8
Shrug (Barbell)
3 Sets
12 Reps
9
Cable Crunch
3 Sets
10
V-Up
3 Sets
Day 7
1
Bench Press (Close Grip)
3 Sets
12 Reps
2
Tricep Pushdown (Cable)
1 Set
2 Sets
15 Reps
12 Reps
3
Katana Extension
3 Sets
15 Reps
4
Seated Dumbbell Curl
3 Sets
12 Reps
5
Preacher Curl (Dumbbell)
3 Sets
12 Reps
6
Hammer Curl
3 Sets
12 Reps
7
Barbell Holds
2 Sets
8
Reverse Wrist Curl (Dumbbell)
3 Sets
9
Wrist Curls
3 Sets
10
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
2
Bench Press (Dumbbell)
3 Sets
12 Reps
3
Dip (Assisted)
3 Sets
12 Reps
4
Pec Deck (Machine)
3 Sets
12 Reps
5
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
6
One Arm Lateral Raise (Dumbbell)
3 Sets
12 Reps
7
Barbell Holds
2 Sets
0.2 mins
8
Wrist Curls
3 Sets
12 Reps
9
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
10
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
Day 2
1
Pull-Up (Assisted)
2 Sets
2
Lat Pulldown (Close Grip)
3 Sets
12 Reps
3
Single Arm Iso Row
3 Sets
14 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Standing Pullover (Cable)
3 Sets
12 Reps
6
Rear Delt Fly (Machine)
3 Sets
14 Reps
7
Shrug (Barbell)
3 Sets
12 Reps
8
Back Extension
3 Sets
14 Reps
9
Cable Crunch
4 Sets
12 Reps
10
V-Up
4 Sets
12 Reps
Day 3
1
Close Grip Bench Press (Smith Machine)
3 Sets
12 Reps
2
Tricep Pushdown (Cable)
3 Sets
12 Reps
3
Katana Extension
3 Sets
12 Reps
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
5
Spider Curl
3 Sets
12 Reps
6
Hammer Curl
3 Sets
12 Reps
7
Behind The Back Wrist Curl
2 Sets
12 Reps
8
Reverse Wrist Curl (Dumbbell)
2 Sets
15 Reps
9
Plate Pinch
2 Sets
10
One Arm Lateral Raise (Cable)
3 Sets
Day 4
1
Leg Extension
3 Sets
12 Reps
2
Squat (Smith Machine)
3 Sets
12 Reps
3
Leg Press
3 Sets
12 Reps
4
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
5
Hip Abductor (Machine)
3 Sets
12 Reps
6
Hip Adductor (Machine)
3 Sets
12 Reps
7
Glute Bridge (Barbell)
3 Sets
12 Reps
8
Seated Calf Raise
3 Sets
15 Reps
9
Decline Crunch
3 Sets
15 Reps
10
Knee Raise (Captain's Chair)
3 Sets
15 Reps
Day 5
1
Bench Press (Smith Machine)
3 Sets
12 Reps
2
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
3
Dip (Assisted)
3 Sets
12 Reps
4
Chest Fly (Cable)
3 Sets
12 Reps
5
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
6
One Arm Lateral Raise (Cable)
3 Sets
7
Tricep Kickback
3 Sets
15 Reps
8
Farmer's Walk (Weighted)
2 Sets
9
Wrist Curls
1 Set
1 Set
20 Reps
10
Reverse Wrist Curl (Barbell)
2 Sets
Day 6
1
Pull-Up (Assisted)
1 Set
1 Set
15 Reps
12 Reps
2
Bent Over Row (Barbell)
3 Sets
15 Reps
3
Seated Row (Cable)
3 Sets
15 Reps
4
Single Arm High Row (Cable)
3 Sets
15 Reps
5
Straight Bar Lat Extension
3 Sets
12 Reps
6
Back Extension (Weighted)
1 Set
2 Sets
15 Reps
12 Reps
7
Rear Delt Fly (Machine)
3 Sets
12 Reps
8
Shrug (Barbell)
3 Sets
12 Reps
9
Cable Crunch
3 Sets
10
V-Up
3 Sets
Day 7
1
Bench Press (Close Grip)
3 Sets
12 Reps
2
Tricep Pushdown (Cable)
1 Set
2 Sets
15 Reps
12 Reps
3
Katana Extension
3 Sets
15 Reps
4
Seated Dumbbell Curl
3 Sets
12 Reps
5
Preacher Curl (Dumbbell)
3 Sets
12 Reps
6
Hammer Curl
3 Sets
12 Reps
7
Barbell Holds
2 Sets
8
Reverse Wrist Curl (Dumbbell)
3 Sets
9
Wrist Curls
3 Sets
10
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
2
Bench Press (Dumbbell)
3 Sets
12 Reps
3
Dip (Assisted)
3 Sets
12 Reps
4
Pec Deck (Machine)
3 Sets
12 Reps
5
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
6
One Arm Lateral Raise (Dumbbell)
3 Sets
12 Reps
7
Barbell Holds
2 Sets
0.2 mins
8
Wrist Curls
3 Sets
12 Reps
9
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
10
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
Day 2
1
Pull-Up (Assisted)
2 Sets
2
Lat Pulldown (Close Grip)
3 Sets
12 Reps
3
Single Arm Iso Row
3 Sets
14 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Standing Pullover (Cable)
3 Sets
12 Reps
6
Rear Delt Fly (Machine)
3 Sets
14 Reps
7
Shrug (Barbell)
3 Sets
12 Reps
8
Back Extension
3 Sets
14 Reps
9
Cable Crunch
4 Sets
12 Reps
10
V-Up
4 Sets
12 Reps
Day 3
1
Close Grip Bench Press (Smith Machine)
3 Sets
12 Reps
2
Tricep Pushdown (Cable)
3 Sets
12 Reps
3
Katana Extension
3 Sets
12 Reps
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
5
Spider Curl
3 Sets
12 Reps
6
Hammer Curl
3 Sets
12 Reps
7
Behind The Back Wrist Curl
2 Sets
12 Reps
8
Reverse Wrist Curl (Dumbbell)
2 Sets
15 Reps
9
Plate Pinch
2 Sets
10
One Arm Lateral Raise (Cable)
3 Sets
Day 4
1
Leg Extension
3 Sets
12 Reps
2
Squat (Smith Machine)
3 Sets
12 Reps
3
Leg Press
3 Sets
12 Reps
4
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
5
Hip Abductor (Machine)
3 Sets
12 Reps
6
Hip Adductor (Machine)
3 Sets
12 Reps
7
Glute Bridge (Barbell)
3 Sets
12 Reps
8
Seated Calf Raise
3 Sets
15 Reps
9
Decline Crunch
3 Sets
15 Reps
10
Knee Raise (Captain's Chair)
3 Sets
15 Reps
Day 5
1
Bench Press (Smith Machine)
3 Sets
12 Reps
2
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
3
Dip (Assisted)
3 Sets
12 Reps
4
Chest Fly (Cable)
3 Sets
12 Reps
5
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
6
One Arm Lateral Raise (Cable)
3 Sets
7
Tricep Kickback
3 Sets
15 Reps
8
Farmer's Walk (Weighted)
2 Sets
9
Wrist Curls
1 Set
1 Set
20 Reps
10
Reverse Wrist Curl (Barbell)
2 Sets
Day 6
1
Pull-Up (Assisted)
1 Set
1 Set
15 Reps
12 Reps
2
Bent Over Row (Barbell)
3 Sets
15 Reps
3
Seated Row (Cable)
3 Sets
15 Reps
4
Single Arm High Row (Cable)
3 Sets
15 Reps
5
Straight Bar Lat Extension
3 Sets
12 Reps
6
Back Extension (Weighted)
1 Set
2 Sets
15 Reps
12 Reps
7
Rear Delt Fly (Machine)
3 Sets
12 Reps
8
Shrug (Barbell)
3 Sets
12 Reps
9
Cable Crunch
3 Sets
10
V-Up
3 Sets
Day 7
1
Bench Press (Close Grip)
3 Sets
12 Reps
2
Tricep Pushdown (Cable)
1 Set
2 Sets
15 Reps
12 Reps
3
Katana Extension
3 Sets
15 Reps
4
Seated Dumbbell Curl
3 Sets
12 Reps
5
Preacher Curl (Dumbbell)
3 Sets
12 Reps
6
Hammer Curl
3 Sets
12 Reps
7
Barbell Holds
2 Sets
8
Reverse Wrist Curl (Dumbbell)
3 Sets
9
Wrist Curls
3 Sets
10
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
2
Bench Press (Dumbbell)
3 Sets
12 Reps
3
Dip (Assisted)
3 Sets
12 Reps
4
Pec Deck (Machine)
3 Sets
12 Reps
5
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
6
One Arm Lateral Raise (Dumbbell)
3 Sets
12 Reps
7
Barbell Holds
2 Sets
0.2 mins
8
Wrist Curls
3 Sets
12 Reps
9
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
10
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
Day 2
1
Pull-Up (Assisted)
2 Sets
2
Lat Pulldown (Close Grip)
3 Sets
12 Reps
3
Single Arm Iso Row
3 Sets
14 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Standing Pullover (Cable)
3 Sets
12 Reps
6
Rear Delt Fly (Machine)
3 Sets
14 Reps
7
Shrug (Barbell)
3 Sets
12 Reps
8
Back Extension
3 Sets
14 Reps
9
Cable Crunch
4 Sets
12 Reps
10
V-Up
4 Sets
12 Reps
Day 3
1
Close Grip Bench Press (Smith Machine)
3 Sets
12 Reps
2
Tricep Pushdown (Cable)
3 Sets
12 Reps
3
Katana Extension
3 Sets
12 Reps
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
5
Spider Curl
3 Sets
12 Reps
6
Hammer Curl
3 Sets
12 Reps
7
Behind The Back Wrist Curl
2 Sets
12 Reps
8
Reverse Wrist Curl (Dumbbell)
2 Sets
15 Reps
9
Plate Pinch
2 Sets
10
One Arm Lateral Raise (Cable)
3 Sets
Day 4
1
Leg Extension
3 Sets
12 Reps
2
Squat (Smith Machine)
3 Sets
12 Reps
3
Leg Press
3 Sets
12 Reps
4
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
5
Hip Abductor (Machine)
3 Sets
12 Reps
6
Hip Adductor (Machine)
3 Sets
12 Reps
7
Glute Bridge (Barbell)
3 Sets
12 Reps
8
Seated Calf Raise
3 Sets
15 Reps
9
Decline Crunch
3 Sets
15 Reps
10
Knee Raise (Captain's Chair)
3 Sets
15 Reps
Day 5
1
Bench Press (Smith Machine)
3 Sets
12 Reps
2
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
3
Dip (Assisted)
3 Sets
12 Reps
4
Chest Fly (Cable)
3 Sets
12 Reps
5
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
6
One Arm Lateral Raise (Cable)
3 Sets
7
Tricep Kickback
3 Sets
15 Reps
8
Farmer's Walk (Weighted)
2 Sets
9
Wrist Curls
1 Set
1 Set
20 Reps
10
Reverse Wrist Curl (Barbell)
2 Sets
Day 6
1
Pull-Up (Assisted)
1 Set
1 Set
15 Reps
12 Reps
2
Bent Over Row (Barbell)
3 Sets
15 Reps
3
Seated Row (Cable)
3 Sets
15 Reps
4
Single Arm High Row (Cable)
3 Sets
15 Reps
5
Straight Bar Lat Extension
3 Sets
12 Reps
6
Back Extension (Weighted)
1 Set
2 Sets
15 Reps
12 Reps
7
Rear Delt Fly (Machine)
3 Sets
12 Reps
8
Shrug (Barbell)
3 Sets
12 Reps
9
Cable Crunch
3 Sets
10
V-Up
3 Sets
Day 7
1
Bench Press (Close Grip)
3 Sets
12 Reps
2
Tricep Pushdown (Cable)
1 Set
2 Sets
15 Reps
12 Reps
3
Katana Extension
3 Sets
15 Reps
4
Seated Dumbbell Curl
3 Sets
12 Reps
5
Preacher Curl (Dumbbell)
3 Sets
12 Reps
6
Hammer Curl
3 Sets
12 Reps
7
Barbell Holds
2 Sets
8
Reverse Wrist Curl (Dumbbell)
3 Sets
9
Wrist Curls
3 Sets
10
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
2
Bench Press (Dumbbell)
3 Sets
12 Reps
3
Dip (Assisted)
3 Sets
12 Reps
4
Pec Deck (Machine)
3 Sets
12 Reps
5
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
6
One Arm Lateral Raise (Dumbbell)
3 Sets
12 Reps
7
Barbell Holds
2 Sets
0.2 mins
8
Wrist Curls
3 Sets
12 Reps
9
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
10
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
Day 2
1
Pull-Up (Assisted)
2 Sets
2
Lat Pulldown (Close Grip)
3 Sets
12 Reps
3
Single Arm Iso Row
3 Sets
14 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Standing Pullover (Cable)
3 Sets
12 Reps
6
Rear Delt Fly (Machine)
3 Sets
14 Reps
7
Shrug (Barbell)
3 Sets
12 Reps
8
Back Extension
3 Sets
14 Reps
9
Cable Crunch
4 Sets
12 Reps
10
V-Up
4 Sets
12 Reps
Day 3
1
Close Grip Bench Press (Smith Machine)
3 Sets
12 Reps
2
Tricep Pushdown (Cable)
3 Sets
12 Reps
3
Katana Extension
3 Sets
12 Reps
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
5
Spider Curl
3 Sets
12 Reps
6
Hammer Curl
3 Sets
12 Reps
7
Behind The Back Wrist Curl
2 Sets
12 Reps
8
Reverse Wrist Curl (Dumbbell)
2 Sets
15 Reps
9
Plate Pinch
2 Sets
10
One Arm Lateral Raise (Cable)
3 Sets
Day 4
1
Leg Extension
3 Sets
12 Reps
2
Squat (Smith Machine)
3 Sets
12 Reps
3
Leg Press
3 Sets
12 Reps
4
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
5
Hip Abductor (Machine)
3 Sets
12 Reps
6
Hip Adductor (Machine)
3 Sets
12 Reps
7
Glute Bridge (Barbell)
3 Sets
12 Reps
8
Seated Calf Raise
3 Sets
15 Reps
9
Decline Crunch
3 Sets
15 Reps
10
Knee Raise (Captain's Chair)
3 Sets
15 Reps
Day 5
1
Bench Press (Smith Machine)
3 Sets
12 Reps
2
Incline Bench Press (Smith Machine)
3 Sets
12 Reps
3
Dip (Assisted)
3 Sets
12 Reps
4
Chest Fly (Cable)
3 Sets
12 Reps
5
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
6
One Arm Lateral Raise (Cable)
3 Sets
7
Tricep Kickback
3 Sets
15 Reps
8
Farmer's Walk (Weighted)
2 Sets
9
Wrist Curls
1 Set
1 Set
20 Reps
10
Reverse Wrist Curl (Barbell)
2 Sets
Day 6
1
Pull-Up (Assisted)
1 Set
1 Set
15 Reps
12 Reps
2
Bent Over Row (Barbell)
3 Sets
15 Reps
3
Seated Row (Cable)
3 Sets
15 Reps
4
Single Arm High Row (Cable)
3 Sets
15 Reps
5
Straight Bar Lat Extension
3 Sets
12 Reps
6
Back Extension (Weighted)
1 Set
2 Sets
15 Reps
12 Reps
7
Rear Delt Fly (Machine)
3 Sets
12 Reps
8
Shrug (Barbell)
3 Sets
12 Reps
9
Cable Crunch
3 Sets
10
V-Up
3 Sets
Day 7
1
Bench Press (Close Grip)
3 Sets
12 Reps
2
Tricep Pushdown (Cable)
1 Set
2 Sets
15 Reps
12 Reps
3
Katana Extension
3 Sets
15 Reps
4
Seated Dumbbell Curl
3 Sets
12 Reps
5
Preacher Curl (Dumbbell)
3 Sets
12 Reps
6
Hammer Curl
3 Sets
12 Reps
7
Barbell Holds
2 Sets
8
Reverse Wrist Curl (Dumbbell)
3 Sets
9
Wrist Curls
3 Sets
10
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps