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Rambo’s Revenge
by Ryan L.
11 athletes joined
Program Description
Arm and shoulder emphasis.
Program Overview
Level
Advanced, Intermediate
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Jan 15, 2024 05:22
Last Edited
May 07, 2024 10:20
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Week 1
1 / 8 Weeks
Day 1
1
Lateral Raise (Cable)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
2
Reverse Pec Deck
1 Set
1 Set
15 Reps
15 Reps
@9
@10
3
Tricep Pushdown (Cable)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
4
Incline Bench Press (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
5
Pec Deck (Machine)
1 Set
1 Set
15 Reps
15 Reps
@9
@10
6
Leg Extension
1 Set
1 Set
15 Reps
15 Reps
@9
@10
7
Reverse Abs Crunch (Bodyweight)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
Day 2
1
Bicep Curl (Cable)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
2
Basyian Curl
1 Set
1 Set
12 Reps
12 Reps
@9
@10
3
Lat Pulldown (Close Grip)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
4
Lat Prayer
1 Set
1 Set
12 Reps
12 Reps
@9
@10
5
Lying Leg Curl
1 Set
1 Set
12 Reps
12 Reps
@9
@10
6
Standing Calf Raise
1 Set
1 Set
45 Reps
45 Reps
@9
@10
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
2
Lateral Raise (Cable)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
3
Decline Bench Press (Barbell)
2 Sets
8 Reps
@9
4
Pec Deck (Machine)
2 Sets
15 Reps
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
6
Leg Extension
2 Sets
15 Reps
@10
7
Reverse Abs Crunch (Bodyweight)
2 Sets
8 Reps
@10
Day 4
1
Hammer Curl
1 Set
1 Set
10 Reps
10 Reps
@9
@10
2
Preacher Curl (Barbell)
1 Set
1 Set
9 Reps
9 Reps
@9
@10
3
Seated Row (Cable)
1 Set
1 Set
9 Reps
9 Reps
@9
@10
4
Pull-Up (Bodyweight)
2 Sets
8 Reps
@10
5
Lying Leg Curl
1 Set
1 Set
15 Reps
15 Reps
@9
@10
6
Calf Raise (Bodyweight)
2 Sets
45 Reps
@10
Day 5
1
Lateral Raise (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
2
Lateral Raise (Cable)
2 Sets
10 Reps
@10
3
Ring Push Up
2 Sets
15 Reps
@10
4
Pec Deck (Machine)
1 Set
1 Set
15 Reps
15 Reps
@9
@10
5
Skull Crusher
2 Sets
12 Reps
@10
6
Leg Extension
2 Sets
15 Reps
@10
7
Reverse Abs Crunch (Bodyweight)
2 Sets
8 Reps
@10
Day 6
1
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
2
Spider Curl
2 Sets
10 Reps
@10
3
Lat Pulldown
2 Sets
8 Reps
@10
4
Lat Prayer
2 Sets
10 Reps
@10
5
Lying Leg Curl
2 Sets
15 Reps
@10
6
Standing Calf Raise
2 Sets
45 Reps
@10
Day 1
1
Lateral Raise (Cable)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
2
Reverse Pec Deck
1 Set
1 Set
15 Reps
15 Reps
@9
@10
3
Tricep Pushdown (Cable)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
4
Incline Bench Press (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
5
Pec Deck (Machine)
1 Set
1 Set
15 Reps
15 Reps
@9
@10
6
Leg Extension
1 Set
1 Set
15 Reps
15 Reps
@9
@10
7
Reverse Abs Crunch (Bodyweight)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
Day 2
1
Bicep Curl (Cable)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
2
Basyian Curl
1 Set
1 Set
12 Reps
12 Reps
@9
@10
3
Lat Pulldown (Close Grip)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
4
Lat Prayer
1 Set
1 Set
12 Reps
12 Reps
@9
@10
5
Lying Leg Curl
1 Set
1 Set
12 Reps
12 Reps
@9
@10
6
Standing Calf Raise
1 Set
1 Set
45 Reps
45 Reps
@9
@10
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
2
Lateral Raise (Cable)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
3
Decline Bench Press (Barbell)
2 Sets
8 Reps
@9
4
Pec Deck (Machine)
2 Sets
15 Reps
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
6
Leg Extension
2 Sets
15 Reps
@10
7
Reverse Abs Crunch (Bodyweight)
2 Sets
8 Reps
@10
Day 4
1
Hammer Curl
1 Set
1 Set
10 Reps
10 Reps
@9
@10
2
Preacher Curl (Barbell)
1 Set
1 Set
9 Reps
9 Reps
@9
@10
3
Seated Row (Cable)
1 Set
1 Set
9 Reps
9 Reps
@9
@10
4
Pull-Up (Bodyweight)
2 Sets
8 Reps
@10
5
Lying Leg Curl
1 Set
1 Set
15 Reps
15 Reps
@9
@10
6
Calf Raise (Bodyweight)
2 Sets
45 Reps
@10
Day 5
1
Lateral Raise (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
2
Lateral Raise (Cable)
2 Sets
10 Reps
@10
3
Ring Push Up
2 Sets
15 Reps
@10
4
Pec Deck (Machine)
1 Set
1 Set
15 Reps
15 Reps
@9
@10
5
Skull Crusher
2 Sets
12 Reps
@10
6
Leg Extension
2 Sets
15 Reps
@10
7
Reverse Abs Crunch (Bodyweight)
2 Sets
8 Reps
@10
Day 6
1
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
2
Spider Curl
2 Sets
10 Reps
@10
3
Lat Pulldown
2 Sets
8 Reps
@10
4
Lat Prayer
2 Sets
10 Reps
@10
5
Lying Leg Curl
2 Sets
15 Reps
@10
6
Standing Calf Raise
2 Sets
45 Reps
@10
Day 1
1
Lateral Raise (Cable)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
2
Reverse Pec Deck
1 Set
1 Set
15 Reps
15 Reps
@9
@10
3
Tricep Pushdown (Cable)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
4
Incline Bench Press (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
5
Pec Deck (Machine)
1 Set
1 Set
15 Reps
15 Reps
@9
@10
6
Leg Extension
1 Set
1 Set
15 Reps
15 Reps
@9
@10
7
Reverse Abs Crunch (Bodyweight)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
Day 2
1
Bicep Curl (Cable)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
2
Basyian Curl
1 Set
1 Set
12 Reps
12 Reps
@9
@10
3
Lat Pulldown (Close Grip)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
4
Lat Prayer
1 Set
1 Set
12 Reps
12 Reps
@9
@10
5
Lying Leg Curl
1 Set
1 Set
12 Reps
12 Reps
@9
@10
6
Standing Calf Raise
1 Set
1 Set
45 Reps
45 Reps
@9
@10
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
2
Lateral Raise (Cable)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
3
Decline Bench Press (Barbell)
2 Sets
8 Reps
@9
4
Pec Deck (Machine)
2 Sets
15 Reps
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
6
Leg Extension
2 Sets
15 Reps
@10
7
Reverse Abs Crunch (Bodyweight)
2 Sets
8 Reps
@10
Day 4
1
Hammer Curl
1 Set
1 Set
10 Reps
10 Reps
@9
@10
2
Preacher Curl (Barbell)
1 Set
1 Set
9 Reps
9 Reps
@9
@10
3
Seated Row (Cable)
1 Set
1 Set
9 Reps
9 Reps
@9
@10
4
Pull-Up (Bodyweight)
2 Sets
8 Reps
@10
5
Lying Leg Curl
1 Set
1 Set
15 Reps
15 Reps
@9
@10
6
Calf Raise (Bodyweight)
2 Sets
45 Reps
@10
Day 5
1
Lateral Raise (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
2
Lateral Raise (Cable)
2 Sets
10 Reps
@10
3
Ring Push Up
2 Sets
15 Reps
@10
4
Pec Deck (Machine)
1 Set
1 Set
15 Reps
15 Reps
@9
@10
5
Skull Crusher
2 Sets
12 Reps
@10
6
Leg Extension
2 Sets
15 Reps
@10
7
Reverse Abs Crunch (Bodyweight)
2 Sets
8 Reps
@10
Day 6
1
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
2
Spider Curl
2 Sets
10 Reps
@10
3
Lat Pulldown
2 Sets
8 Reps
@10
4
Lat Prayer
2 Sets
10 Reps
@10
5
Lying Leg Curl
2 Sets
15 Reps
@10
6
Standing Calf Raise
2 Sets
45 Reps
@10
Day 1
1
Lateral Raise (Cable)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
2
Reverse Pec Deck
1 Set
1 Set
15 Reps
15 Reps
@9
@10
3
Tricep Pushdown (Cable)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
4
Incline Bench Press (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
5
Pec Deck (Machine)
1 Set
1 Set
15 Reps
15 Reps
@9
@10
6
Leg Extension
1 Set
1 Set
15 Reps
15 Reps
@9
@10
7
Reverse Abs Crunch (Bodyweight)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
Day 2
1
Bicep Curl (Cable)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
2
Basyian Curl
1 Set
1 Set
12 Reps
12 Reps
@9
@10
3
Lat Pulldown (Close Grip)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
4
Lat Prayer
1 Set
1 Set
12 Reps
12 Reps
@9
@10
5
Lying Leg Curl
1 Set
1 Set
12 Reps
12 Reps
@9
@10
6
Standing Calf Raise
1 Set
1 Set
45 Reps
45 Reps
@9
@10
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
2
Lateral Raise (Cable)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
3
Decline Bench Press (Barbell)
2 Sets
8 Reps
@9
4
Pec Deck (Machine)
2 Sets
15 Reps
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
6
Leg Extension
2 Sets
15 Reps
@10
7
Reverse Abs Crunch (Bodyweight)
2 Sets
8 Reps
@10
Day 4
1
Hammer Curl
1 Set
1 Set
10 Reps
10 Reps
@9
@10
2
Preacher Curl (Barbell)
1 Set
1 Set
9 Reps
9 Reps
@9
@10
3
Seated Row (Cable)
1 Set
1 Set
9 Reps
9 Reps
@9
@10
4
Pull-Up (Bodyweight)
2 Sets
8 Reps
@10
5
Lying Leg Curl
1 Set
1 Set
15 Reps
15 Reps
@9
@10
6
Calf Raise (Bodyweight)
2 Sets
45 Reps
@10
Day 5
1
Lateral Raise (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
2
Lateral Raise (Cable)
2 Sets
10 Reps
@10
3
Ring Push Up
2 Sets
15 Reps
@10
4
Pec Deck (Machine)
1 Set
1 Set
15 Reps
15 Reps
@9
@10
5
Skull Crusher
2 Sets
12 Reps
@10
6
Leg Extension
2 Sets
15 Reps
@10
7
Reverse Abs Crunch (Bodyweight)
2 Sets
8 Reps
@10
Day 6
1
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
2
Spider Curl
2 Sets
10 Reps
@10
3
Lat Pulldown
2 Sets
8 Reps
@10
4
Lat Prayer
2 Sets
10 Reps
@10
5
Lying Leg Curl
2 Sets
15 Reps
@10
6
Standing Calf Raise
2 Sets
45 Reps
@10
Day 1
1
Lateral Raise (Cable)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
2
Reverse Pec Deck
1 Set
1 Set
15 Reps
15 Reps
@9
@10
3
Tricep Pushdown (Cable)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
4
Incline Bench Press (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
5
Pec Deck (Machine)
1 Set
1 Set
15 Reps
15 Reps
@9
@10
6
Leg Extension
1 Set
1 Set
15 Reps
15 Reps
@9
@10
7
Reverse Abs Crunch (Bodyweight)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
Day 2
1
Bicep Curl (Cable)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
2
Basyian Curl
1 Set
1 Set
12 Reps
12 Reps
@9
@10
3
Lat Pulldown (Close Grip)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
4
Lat Prayer
1 Set
1 Set
12 Reps
12 Reps
@9
@10
5
Lying Leg Curl
1 Set
1 Set
12 Reps
12 Reps
@9
@10
6
Standing Calf Raise
1 Set
1 Set
45 Reps
45 Reps
@9
@10
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
2
Lateral Raise (Cable)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
3
Decline Bench Press (Barbell)
2 Sets
8 Reps
@9
4
Pec Deck (Machine)
2 Sets
15 Reps
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
6
Leg Extension
2 Sets
15 Reps
@10
7
Reverse Abs Crunch (Bodyweight)
2 Sets
8 Reps
@10
Day 4
1
Hammer Curl
1 Set
1 Set
10 Reps
10 Reps
@9
@10
2
Preacher Curl (Barbell)
1 Set
1 Set
9 Reps
9 Reps
@9
@10
3
Seated Row (Cable)
1 Set
1 Set
9 Reps
9 Reps
@9
@10
4
Pull-Up (Bodyweight)
2 Sets
8 Reps
@10
5
Lying Leg Curl
1 Set
1 Set
15 Reps
15 Reps
@9
@10
6
Calf Raise (Bodyweight)
2 Sets
45 Reps
@10
Day 5
1
Lateral Raise (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
2
Lateral Raise (Cable)
2 Sets
10 Reps
@10
3
Ring Push Up
2 Sets
15 Reps
@10
4
Pec Deck (Machine)
1 Set
1 Set
15 Reps
15 Reps
@9
@10
5
Skull Crusher
2 Sets
12 Reps
@10
6
Leg Extension
2 Sets
15 Reps
@10
7
Reverse Abs Crunch (Bodyweight)
2 Sets
8 Reps
@10
Day 6
1
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
2
Spider Curl
2 Sets
10 Reps
@10
3
Lat Pulldown
2 Sets
8 Reps
@10
4
Lat Prayer
2 Sets
10 Reps
@10
5
Lying Leg Curl
2 Sets
15 Reps
@10
6
Standing Calf Raise
2 Sets
45 Reps
@10
Day 1
1
Lateral Raise (Cable)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
2
Reverse Pec Deck
1 Set
1 Set
15 Reps
15 Reps
@9
@10
3
Tricep Pushdown (Cable)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
4
Incline Bench Press (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
5
Pec Deck (Machine)
1 Set
1 Set
15 Reps
15 Reps
@9
@10
6
Leg Extension
1 Set
1 Set
15 Reps
15 Reps
@9
@10
7
Reverse Abs Crunch (Bodyweight)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
Day 2
1
Bicep Curl (Cable)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
2
Basyian Curl
1 Set
1 Set
12 Reps
12 Reps
@9
@10
3
Lat Pulldown (Close Grip)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
4
Lat Prayer
1 Set
1 Set
12 Reps
12 Reps
@9
@10
5
Lying Leg Curl
1 Set
1 Set
12 Reps
12 Reps
@9
@10
6
Standing Calf Raise
1 Set
1 Set
45 Reps
45 Reps
@9
@10
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
2
Lateral Raise (Cable)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
3
Decline Bench Press (Barbell)
2 Sets
8 Reps
@9
4
Pec Deck (Machine)
2 Sets
15 Reps
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
6
Leg Extension
2 Sets
15 Reps
@10
7
Reverse Abs Crunch (Bodyweight)
2 Sets
8 Reps
@10
Day 4
1
Hammer Curl
1 Set
1 Set
10 Reps
10 Reps
@9
@10
2
Preacher Curl (Barbell)
1 Set
1 Set
9 Reps
9 Reps
@9
@10
3
Seated Row (Cable)
1 Set
1 Set
9 Reps
9 Reps
@9
@10
4
Pull-Up (Bodyweight)
2 Sets
8 Reps
@10
5
Lying Leg Curl
1 Set
1 Set
15 Reps
15 Reps
@9
@10
6
Calf Raise (Bodyweight)
2 Sets
45 Reps
@10
Day 5
1
Lateral Raise (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
2
Lateral Raise (Cable)
2 Sets
10 Reps
@10
3
Ring Push Up
2 Sets
15 Reps
@10
4
Pec Deck (Machine)
1 Set
1 Set
15 Reps
15 Reps
@9
@10
5
Skull Crusher
2 Sets
12 Reps
@10
6
Leg Extension
2 Sets
15 Reps
@10
7
Reverse Abs Crunch (Bodyweight)
2 Sets
8 Reps
@10
Day 6
1
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
2
Spider Curl
2 Sets
10 Reps
@10
3
Lat Pulldown
2 Sets
8 Reps
@10
4
Lat Prayer
2 Sets
10 Reps
@10
5
Lying Leg Curl
2 Sets
15 Reps
@10
6
Standing Calf Raise
2 Sets
45 Reps
@10
Day 1
1
Lateral Raise (Cable)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
2
Reverse Pec Deck
1 Set
1 Set
15 Reps
15 Reps
@9
@10
3
Tricep Pushdown (Cable)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
4
Incline Bench Press (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
5
Pec Deck (Machine)
1 Set
1 Set
15 Reps
15 Reps
@9
@10
6
Leg Extension
1 Set
1 Set
15 Reps
15 Reps
@9
@10
7
Reverse Abs Crunch (Bodyweight)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
Day 2
1
Bicep Curl (Cable)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
2
Basyian Curl
1 Set
1 Set
12 Reps
12 Reps
@9
@10
3
Lat Pulldown (Close Grip)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
4
Lat Prayer
1 Set
1 Set
12 Reps
12 Reps
@9
@10
5
Lying Leg Curl
1 Set
1 Set
12 Reps
12 Reps
@9
@10
6
Standing Calf Raise
1 Set
1 Set
45 Reps
45 Reps
@9
@10
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
2
Lateral Raise (Cable)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
3
Decline Bench Press (Barbell)
2 Sets
8 Reps
@9
4
Pec Deck (Machine)
2 Sets
15 Reps
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
6
Leg Extension
2 Sets
15 Reps
@10
7
Reverse Abs Crunch (Bodyweight)
2 Sets
8 Reps
@10
Day 4
1
Hammer Curl
1 Set
1 Set
10 Reps
10 Reps
@9
@10
2
Preacher Curl (Barbell)
1 Set
1 Set
9 Reps
9 Reps
@9
@10
3
Seated Row (Cable)
1 Set
1 Set
9 Reps
9 Reps
@9
@10
4
Pull-Up (Bodyweight)
2 Sets
8 Reps
@10
5
Lying Leg Curl
1 Set
1 Set
15 Reps
15 Reps
@9
@10
6
Calf Raise (Bodyweight)
2 Sets
45 Reps
@10
Day 5
1
Lateral Raise (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
2
Lateral Raise (Cable)
2 Sets
10 Reps
@10
3
Ring Push Up
2 Sets
15 Reps
@10
4
Pec Deck (Machine)
1 Set
1 Set
15 Reps
15 Reps
@9
@10
5
Skull Crusher
2 Sets
12 Reps
@10
6
Leg Extension
2 Sets
15 Reps
@10
7
Reverse Abs Crunch (Bodyweight)
2 Sets
8 Reps
@10
Day 6
1
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
2
Spider Curl
2 Sets
10 Reps
@10
3
Lat Pulldown
2 Sets
8 Reps
@10
4
Lat Prayer
2 Sets
10 Reps
@10
5
Lying Leg Curl
2 Sets
15 Reps
@10
6
Standing Calf Raise
2 Sets
45 Reps
@10
Day 1
1
Lateral Raise (Cable)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
2
Reverse Pec Deck
1 Set
1 Set
15 Reps
15 Reps
@9
@10
3
Tricep Pushdown (Cable)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
4
Incline Bench Press (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
5
Pec Deck (Machine)
1 Set
1 Set
15 Reps
15 Reps
@9
@10
6
Leg Extension
1 Set
1 Set
15 Reps
15 Reps
@9
@10
7
Reverse Abs Crunch (Bodyweight)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
Day 2
1
Bicep Curl (Cable)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
2
Basyian Curl
1 Set
1 Set
12 Reps
12 Reps
@9
@10
3
Lat Pulldown (Close Grip)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
4
Lat Prayer
1 Set
1 Set
12 Reps
12 Reps
@9
@10
5
Lying Leg Curl
1 Set
1 Set
12 Reps
12 Reps
@9
@10
6
Standing Calf Raise
1 Set
1 Set
45 Reps
45 Reps
@9
@10
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
2
Lateral Raise (Cable)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
3
Decline Bench Press (Barbell)
2 Sets
8 Reps
@9
4
Pec Deck (Machine)
2 Sets
15 Reps
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
6
Leg Extension
2 Sets
15 Reps
@10
7
Reverse Abs Crunch (Bodyweight)
2 Sets
8 Reps
@10
Day 4
1
Hammer Curl
1 Set
1 Set
10 Reps
10 Reps
@9
@10
2
Preacher Curl (Barbell)
1 Set
1 Set
9 Reps
9 Reps
@9
@10
3
Seated Row (Cable)
1 Set
1 Set
9 Reps
9 Reps
@9
@10
4
Pull-Up (Bodyweight)
2 Sets
8 Reps
@10
5
Lying Leg Curl
1 Set
1 Set
15 Reps
15 Reps
@9
@10
6
Calf Raise (Bodyweight)
2 Sets
45 Reps
@10
Day 5
1
Lateral Raise (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
2
Lateral Raise (Cable)
2 Sets
10 Reps
@10
3
Ring Push Up
2 Sets
15 Reps
@10
4
Pec Deck (Machine)
1 Set
1 Set
15 Reps
15 Reps
@9
@10
5
Skull Crusher
2 Sets
12 Reps
@10
6
Leg Extension
2 Sets
15 Reps
@10
7
Reverse Abs Crunch (Bodyweight)
2 Sets
8 Reps
@10
Day 6
1
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
2
Spider Curl
2 Sets
10 Reps
@10
3
Lat Pulldown
2 Sets
8 Reps
@10
4
Lat Prayer
2 Sets
10 Reps
@10
5
Lying Leg Curl
2 Sets
15 Reps
@10
6
Standing Calf Raise
2 Sets
45 Reps
@10
Day 7
1
Lateral Raise (Cable)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
2
Reverse Pec Deck
1 Set
1 Set
15 Reps
15 Reps
@9
@10
3
Tricep Pushdown (Cable)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
4
Incline Bench Press (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
5
Pec Deck (Machine)
1 Set
1 Set
15 Reps
15 Reps
@9
@10
6
Leg Extension
1 Set
1 Set
15 Reps
15 Reps
@9
@10
7
Reverse Abs Crunch (Bodyweight)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
Day 8
1
Bicep Curl (Cable)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
2
Basyian Curl
1 Set
1 Set
12 Reps
12 Reps
@9
@10
3
Lat Pulldown (Close Grip)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
4
Lat Prayer
1 Set
1 Set
12 Reps
12 Reps
@9
@10
5
Lying Leg Curl
1 Set
1 Set
12 Reps
12 Reps
@9
@10
6
Standing Calf Raise
1 Set
1 Set
45 Reps
45 Reps
@9
@10
Day 9
1
Overhead Press (Barbell)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
2
Lateral Raise (Cable)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
3
Decline Bench Press (Barbell)
2 Sets
8 Reps
@9
4
Pec Deck (Machine)
2 Sets
15 Reps
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
6
Leg Extension
2 Sets
15 Reps
@10
7
Reverse Abs Crunch (Bodyweight)
2 Sets
8 Reps
@10
Day 10
1
Hammer Curl
1 Set
1 Set
10 Reps
10 Reps
@9
@10
2
Preacher Curl (Barbell)
1 Set
1 Set
9 Reps
9 Reps
@9
@10
3
Seated Row (Cable)
1 Set
1 Set
9 Reps
9 Reps
@9
@10
4
Pull-Up (Bodyweight)
2 Sets
8 Reps
@10
5
Lying Leg Curl
1 Set
1 Set
15 Reps
15 Reps
@9
@10
6
Calf Raise (Bodyweight)
2 Sets
45 Reps
@10
Day 11
1
Lateral Raise (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
2
Lateral Raise (Cable)
2 Sets
10 Reps
@10
3
Ring Push Up
2 Sets
15 Reps
@10
4
Pec Deck (Machine)
1 Set
1 Set
15 Reps
15 Reps
@9
@10
5
Skull Crusher
2 Sets
12 Reps
@10
6
Leg Extension
2 Sets
15 Reps
@10
7
Reverse Abs Crunch (Bodyweight)
2 Sets
8 Reps
@10
Day 12
1
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@10
2
Spider Curl
2 Sets
10 Reps
@10
3
Lat Pulldown
2 Sets
8 Reps
@10
4
Lat Prayer
2 Sets
10 Reps
@10
5
Lying Leg Curl
2 Sets
15 Reps
@10
6
Standing Calf Raise
2 Sets
45 Reps
@10