logo
Reps for the J man🤙🏻
by Nolan R.
1 athletes joined
Program Description
Lift
Program Overview
Level
Intermediate
Goal
Muscle & Sculpting, Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Mar 11, 2024 08:07
Last Edited
May 07, 2024 10:40
down_app
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
3 Reps
6 Reps
8 Reps
2
Incline Bench Press (Barbell)
2 Sets
2 Sets
1 Set
10 Reps
6 Reps
8 Reps
3
Dip (Assisted)
4 Sets
10 Reps
4
Pec Deck (Machine)
3 Sets
12 Reps
5
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
6
Tricep Pushdown (Cable)
4 Sets
10 Reps
7
Walking Lunge
1 Set
Day 2
1
Lat Pulldown
2 Sets
2 Sets
2 Sets
10 Reps
6 Reps
8 Reps
2
Pull-Up (Assisted)
4 Sets
10 Reps
3
T-Bar Row
4 Sets
12 Reps
4
Seated Row (Cable)
4 Sets
12 Reps
5
Face Pull
3 Sets
12 Reps
6
Bicep Curl (Cable)
4 Sets
10 Reps
Day 3
1
Squat (Barbell)
2 Sets
1 Set
1 Set
1 Set
2 Sets
10 Reps
5 Reps
3 Reps
6 Reps
8 Reps
2
Lying Leg Curl
7 Sets
10 Reps
3
Leg Extension
7 Sets
10 Reps
4
Standing Calf Raise
8 Sets
10 Reps
5
Walking Lunge
1 Set
Day 4
1
Overhead Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
3 Reps
6 Reps
8 Reps
2
Arnold Press
4 Sets
10 Reps
3
Lateral Raise (Dumbbell)
4 Sets
10 Reps
4
Chin-Up (Assisted)
4 Sets
10 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
6
Farmer's Walk (Weighted)
3 Sets
1 Reps
7
Reverse Wrist Curl (Barbell)
3 Sets
12 Reps
8
Prowler Push
1 Set
3 mins
Day 5
1
Bicep Curl (Barbell)
4 Sets
12 Reps
2
Skull Crusher
4 Sets
12 Reps
3
Hammer Curl
4 Sets
10 Reps
4
Tricep Pushdown (Cable)
4 Sets
10 Reps
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
6
Single Arm Overhead Tricep Extension
3 Sets
12 Reps
7
Single Arm Pushdown
3 Sets
10 Reps
8
Bicep Curl (Cable)
3 Sets
10 Reps
9
Walking Lunge
1 Set
1 Reps
Day 6
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Front Squat (Barbell)
3 Sets
10 Reps
3
Overhead Press (Dumbbell)
3 Sets
10 Reps
4
Lat Pulldown
3 Sets
10 Reps
5
Side Crunch (Cable)
3 Sets
10 Reps
6
Cable Crunch
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
3 Reps
6 Reps
8 Reps
2
Incline Bench Press (Barbell)
2 Sets
2 Sets
1 Set
10 Reps
6 Reps
8 Reps
3
Dip (Assisted)
4 Sets
10 Reps
4
Pec Deck (Machine)
3 Sets
12 Reps
5
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
6
Tricep Pushdown (Cable)
4 Sets
10 Reps
7
Walking Lunge
1 Set
Day 2
1
Lat Pulldown
2 Sets
2 Sets
2 Sets
10 Reps
6 Reps
8 Reps
2
Pull-Up (Assisted)
4 Sets
10 Reps
3
T-Bar Row
4 Sets
12 Reps
4
Seated Row (Cable)
4 Sets
12 Reps
5
Face Pull
3 Sets
12 Reps
6
Bicep Curl (Cable)
4 Sets
10 Reps
Day 3
1
Squat (Barbell)
2 Sets
1 Set
1 Set
1 Set
2 Sets
10 Reps
5 Reps
3 Reps
6 Reps
8 Reps
2
Lying Leg Curl
7 Sets
10 Reps
3
Leg Extension
7 Sets
10 Reps
4
Standing Calf Raise
8 Sets
10 Reps
5
Walking Lunge
1 Set
Day 4
1
Overhead Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
3 Reps
6 Reps
8 Reps
2
Arnold Press
4 Sets
10 Reps
3
Lateral Raise (Dumbbell)
4 Sets
10 Reps
4
Chin-Up (Assisted)
4 Sets
10 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
6
Farmer's Walk (Weighted)
3 Sets
1 Reps
7
Reverse Wrist Curl (Barbell)
3 Sets
12 Reps
8
Prowler Push
1 Set
3 mins
Day 5
1
Bicep Curl (Barbell)
4 Sets
12 Reps
2
Skull Crusher
4 Sets
12 Reps
3
Hammer Curl
4 Sets
10 Reps
4
Tricep Pushdown (Cable)
4 Sets
10 Reps
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
6
Single Arm Overhead Tricep Extension
3 Sets
12 Reps
7
Single Arm Pushdown
3 Sets
10 Reps
8
Bicep Curl (Cable)
3 Sets
10 Reps
9
Walking Lunge
1 Set
1 Reps
Day 6
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Front Squat (Barbell)
3 Sets
10 Reps
3
Overhead Press (Dumbbell)
3 Sets
10 Reps
4
Lat Pulldown
3 Sets
10 Reps
5
Side Crunch (Cable)
3 Sets
10 Reps
6
Cable Crunch
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
3 Reps
6 Reps
8 Reps
2
Incline Bench Press (Barbell)
2 Sets
2 Sets
1 Set
10 Reps
6 Reps
8 Reps
3
Dip (Assisted)
4 Sets
10 Reps
4
Pec Deck (Machine)
3 Sets
12 Reps
5
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
6
Tricep Pushdown (Cable)
4 Sets
10 Reps
7
Walking Lunge
1 Set
Day 2
1
Lat Pulldown
2 Sets
2 Sets
2 Sets
10 Reps
6 Reps
8 Reps
2
Pull-Up (Assisted)
4 Sets
10 Reps
3
T-Bar Row
4 Sets
12 Reps
4
Seated Row (Cable)
4 Sets
12 Reps
5
Face Pull
3 Sets
12 Reps
6
Bicep Curl (Cable)
4 Sets
10 Reps
Day 3
1
Squat (Barbell)
2 Sets
1 Set
1 Set
1 Set
2 Sets
10 Reps
5 Reps
3 Reps
6 Reps
8 Reps
2
Lying Leg Curl
7 Sets
10 Reps
3
Leg Extension
7 Sets
10 Reps
4
Standing Calf Raise
8 Sets
10 Reps
5
Walking Lunge
1 Set
Day 4
1
Overhead Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
3 Reps
6 Reps
8 Reps
2
Arnold Press
4 Sets
10 Reps
3
Lateral Raise (Dumbbell)
4 Sets
10 Reps
4
Chin-Up (Assisted)
4 Sets
10 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
6
Farmer's Walk (Weighted)
3 Sets
1 Reps
7
Reverse Wrist Curl (Barbell)
3 Sets
12 Reps
8
Prowler Push
1 Set
3 mins
Day 5
1
Bicep Curl (Barbell)
4 Sets
12 Reps
2
Skull Crusher
4 Sets
12 Reps
3
Hammer Curl
4 Sets
10 Reps
4
Tricep Pushdown (Cable)
4 Sets
10 Reps
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
6
Single Arm Overhead Tricep Extension
3 Sets
12 Reps
7
Single Arm Pushdown
3 Sets
10 Reps
8
Bicep Curl (Cable)
3 Sets
10 Reps
9
Walking Lunge
1 Set
1 Reps
Day 6
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Front Squat (Barbell)
3 Sets
10 Reps
3
Overhead Press (Dumbbell)
3 Sets
10 Reps
4
Lat Pulldown
3 Sets
10 Reps
5
Side Crunch (Cable)
3 Sets
10 Reps
6
Cable Crunch
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
3 Reps
6 Reps
8 Reps
2
Incline Bench Press (Barbell)
2 Sets
2 Sets
1 Set
10 Reps
6 Reps
8 Reps
3
Dip (Assisted)
4 Sets
10 Reps
4
Pec Deck (Machine)
3 Sets
12 Reps
5
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
6
Tricep Pushdown (Cable)
4 Sets
10 Reps
7
Walking Lunge
1 Set
Day 2
1
Lat Pulldown
2 Sets
2 Sets
2 Sets
10 Reps
6 Reps
8 Reps
2
Pull-Up (Assisted)
4 Sets
10 Reps
3
T-Bar Row
4 Sets
12 Reps
4
Seated Row (Cable)
4 Sets
12 Reps
5
Face Pull
3 Sets
12 Reps
6
Bicep Curl (Cable)
4 Sets
10 Reps
Day 3
1
Squat (Barbell)
2 Sets
1 Set
1 Set
1 Set
2 Sets
10 Reps
5 Reps
3 Reps
6 Reps
8 Reps
2
Lying Leg Curl
7 Sets
10 Reps
3
Leg Extension
7 Sets
10 Reps
4
Standing Calf Raise
8 Sets
10 Reps
5
Walking Lunge
1 Set
Day 4
1
Overhead Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
3 Reps
6 Reps
8 Reps
2
Arnold Press
4 Sets
10 Reps
3
Lateral Raise (Dumbbell)
4 Sets
10 Reps
4
Chin-Up (Assisted)
4 Sets
10 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
6
Farmer's Walk (Weighted)
3 Sets
1 Reps
7
Reverse Wrist Curl (Barbell)
3 Sets
12 Reps
8
Prowler Push
1 Set
3 mins
Day 5
1
Bicep Curl (Barbell)
4 Sets
12 Reps
2
Skull Crusher
4 Sets
12 Reps
3
Hammer Curl
4 Sets
10 Reps
4
Tricep Pushdown (Cable)
4 Sets
10 Reps
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
6
Single Arm Overhead Tricep Extension
3 Sets
12 Reps
7
Single Arm Pushdown
3 Sets
10 Reps
8
Bicep Curl (Cable)
3 Sets
10 Reps
9
Walking Lunge
1 Set
1 Reps
Day 6
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Front Squat (Barbell)
3 Sets
10 Reps
3
Overhead Press (Dumbbell)
3 Sets
10 Reps
4
Lat Pulldown
3 Sets
10 Reps
5
Side Crunch (Cable)
3 Sets
10 Reps
6
Cable Crunch
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
3 Reps
6 Reps
8 Reps
2
Incline Bench Press (Barbell)
2 Sets
2 Sets
1 Set
10 Reps
6 Reps
8 Reps
3
Dip (Assisted)
4 Sets
10 Reps
4
Pec Deck (Machine)
3 Sets
12 Reps
5
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
6
Tricep Pushdown (Cable)
4 Sets
10 Reps
7
Walking Lunge
1 Set
Day 2
1
Lat Pulldown
2 Sets
2 Sets
2 Sets
10 Reps
6 Reps
8 Reps
2
Pull-Up (Assisted)
4 Sets
10 Reps
3
T-Bar Row
4 Sets
12 Reps
4
Seated Row (Cable)
4 Sets
12 Reps
5
Face Pull
3 Sets
12 Reps
6
Bicep Curl (Cable)
4 Sets
10 Reps
Day 3
1
Squat (Barbell)
2 Sets
1 Set
1 Set
1 Set
2 Sets
10 Reps
5 Reps
3 Reps
6 Reps
8 Reps
2
Lying Leg Curl
7 Sets
10 Reps
3
Leg Extension
7 Sets
10 Reps
4
Standing Calf Raise
8 Sets
10 Reps
5
Walking Lunge
1 Set
Day 4
1
Overhead Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
3 Reps
6 Reps
8 Reps
2
Arnold Press
4 Sets
10 Reps
3
Lateral Raise (Dumbbell)
4 Sets
10 Reps
4
Chin-Up (Assisted)
4 Sets
10 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
6
Farmer's Walk (Weighted)
3 Sets
1 Reps
7
Reverse Wrist Curl (Barbell)
3 Sets
12 Reps
8
Prowler Push
1 Set
3 mins
Day 5
1
Bicep Curl (Barbell)
4 Sets
12 Reps
2
Skull Crusher
4 Sets
12 Reps
3
Hammer Curl
4 Sets
10 Reps
4
Tricep Pushdown (Cable)
4 Sets
10 Reps
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
6
Single Arm Overhead Tricep Extension
3 Sets
12 Reps
7
Single Arm Pushdown
3 Sets
10 Reps
8
Bicep Curl (Cable)
3 Sets
10 Reps
9
Walking Lunge
1 Set
1 Reps
Day 6
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Front Squat (Barbell)
3 Sets
10 Reps
3
Overhead Press (Dumbbell)
3 Sets
10 Reps
4
Lat Pulldown
3 Sets
10 Reps
5
Side Crunch (Cable)
3 Sets
10 Reps
6
Cable Crunch
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
3 Reps
6 Reps
8 Reps
2
Incline Bench Press (Barbell)
2 Sets
2 Sets
1 Set
10 Reps
6 Reps
8 Reps
3
Dip (Assisted)
4 Sets
10 Reps
4
Pec Deck (Machine)
3 Sets
12 Reps
5
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
6
Tricep Pushdown (Cable)
4 Sets
10 Reps
7
Walking Lunge
1 Set
Day 2
1
Lat Pulldown
2 Sets
2 Sets
2 Sets
10 Reps
6 Reps
8 Reps
2
Pull-Up (Assisted)
4 Sets
10 Reps
3
T-Bar Row
4 Sets
12 Reps
4
Seated Row (Cable)
4 Sets
12 Reps
5
Face Pull
3 Sets
12 Reps
6
Bicep Curl (Cable)
4 Sets
10 Reps
Day 3
1
Squat (Barbell)
2 Sets
1 Set
1 Set
1 Set
2 Sets
10 Reps
5 Reps
3 Reps
6 Reps
8 Reps
2
Lying Leg Curl
7 Sets
10 Reps
3
Leg Extension
7 Sets
10 Reps
4
Standing Calf Raise
8 Sets
10 Reps
5
Walking Lunge
1 Set
Day 4
1
Overhead Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
3 Reps
6 Reps
8 Reps
2
Arnold Press
4 Sets
10 Reps
3
Lateral Raise (Dumbbell)
4 Sets
10 Reps
4
Chin-Up (Assisted)
4 Sets
10 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
6
Farmer's Walk (Weighted)
3 Sets
1 Reps
7
Reverse Wrist Curl (Barbell)
3 Sets
12 Reps
8
Prowler Push
1 Set
3 mins
Day 5
1
Bicep Curl (Barbell)
4 Sets
12 Reps
2
Skull Crusher
4 Sets
12 Reps
3
Hammer Curl
4 Sets
10 Reps
4
Tricep Pushdown (Cable)
4 Sets
10 Reps
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
6
Single Arm Overhead Tricep Extension
3 Sets
12 Reps
7
Single Arm Pushdown
3 Sets
10 Reps
8
Bicep Curl (Cable)
3 Sets
10 Reps
9
Walking Lunge
1 Set
1 Reps
Day 6
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Front Squat (Barbell)
3 Sets
10 Reps
3
Overhead Press (Dumbbell)
3 Sets
10 Reps
4
Lat Pulldown
3 Sets
10 Reps
5
Side Crunch (Cable)
3 Sets
10 Reps
6
Cable Crunch
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
3 Reps
6 Reps
8 Reps
2
Incline Bench Press (Barbell)
2 Sets
2 Sets
1 Set
10 Reps
6 Reps
8 Reps
3
Dip (Assisted)
4 Sets
10 Reps
4
Pec Deck (Machine)
3 Sets
12 Reps
5
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
6
Tricep Pushdown (Cable)
4 Sets
10 Reps
7
Walking Lunge
1 Set
Day 2
1
Lat Pulldown
2 Sets
2 Sets
2 Sets
10 Reps
6 Reps
8 Reps
2
Pull-Up (Assisted)
4 Sets
10 Reps
3
T-Bar Row
4 Sets
12 Reps
4
Seated Row (Cable)
4 Sets
12 Reps
5
Face Pull
3 Sets
12 Reps
6
Bicep Curl (Cable)
4 Sets
10 Reps
Day 3
1
Squat (Barbell)
2 Sets
1 Set
1 Set
1 Set
2 Sets
10 Reps
5 Reps
3 Reps
6 Reps
8 Reps
2
Lying Leg Curl
7 Sets
10 Reps
3
Leg Extension
7 Sets
10 Reps
4
Standing Calf Raise
8 Sets
10 Reps
5
Walking Lunge
1 Set
Day 4
1
Overhead Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
3 Reps
6 Reps
8 Reps
2
Arnold Press
4 Sets
10 Reps
3
Lateral Raise (Dumbbell)
4 Sets
10 Reps
4
Chin-Up (Assisted)
4 Sets
10 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
6
Farmer's Walk (Weighted)
3 Sets
1 Reps
7
Reverse Wrist Curl (Barbell)
3 Sets
12 Reps
8
Prowler Push
1 Set
3 mins
Day 5
1
Bicep Curl (Barbell)
4 Sets
12 Reps
2
Skull Crusher
4 Sets
12 Reps
3
Hammer Curl
4 Sets
10 Reps
4
Tricep Pushdown (Cable)
4 Sets
10 Reps
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
6
Single Arm Overhead Tricep Extension
3 Sets
12 Reps
7
Single Arm Pushdown
3 Sets
10 Reps
8
Bicep Curl (Cable)
3 Sets
10 Reps
9
Walking Lunge
1 Set
1 Reps
Day 6
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Front Squat (Barbell)
3 Sets
10 Reps
3
Overhead Press (Dumbbell)
3 Sets
10 Reps
4
Lat Pulldown
3 Sets
10 Reps
5
Side Crunch (Cable)
3 Sets
10 Reps
6
Cable Crunch
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
3 Reps
6 Reps
8 Reps
2
Incline Bench Press (Barbell)
2 Sets
2 Sets
1 Set
10 Reps
6 Reps
8 Reps
3
Dip (Assisted)
4 Sets
10 Reps
4
Pec Deck (Machine)
3 Sets
12 Reps
5
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
6
Tricep Pushdown (Cable)
4 Sets
10 Reps
7
Walking Lunge
1 Set
Day 2
1
Lat Pulldown
2 Sets
2 Sets
2 Sets
10 Reps
6 Reps
8 Reps
2
Pull-Up (Assisted)
4 Sets
10 Reps
3
T-Bar Row
4 Sets
12 Reps
4
Seated Row (Cable)
4 Sets
12 Reps
5
Face Pull
3 Sets
12 Reps
6
Bicep Curl (Cable)
4 Sets
10 Reps
Day 3
1
Squat (Barbell)
2 Sets
1 Set
1 Set
1 Set
2 Sets
10 Reps
5 Reps
3 Reps
6 Reps
8 Reps
2
Lying Leg Curl
7 Sets
10 Reps
3
Leg Extension
7 Sets
10 Reps
4
Standing Calf Raise
8 Sets
10 Reps
5
Walking Lunge
1 Set
Day 4
1
Overhead Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
3 Reps
6 Reps
8 Reps
2
Arnold Press
4 Sets
10 Reps
3
Lateral Raise (Dumbbell)
4 Sets
10 Reps
4
Chin-Up (Assisted)
4 Sets
10 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
6
Farmer's Walk (Weighted)
3 Sets
1 Reps
7
Reverse Wrist Curl (Barbell)
3 Sets
12 Reps
8
Prowler Push
1 Set
3 mins
Day 5
1
Bicep Curl (Barbell)
4 Sets
12 Reps
2
Skull Crusher
4 Sets
12 Reps
3
Hammer Curl
4 Sets
10 Reps
4
Tricep Pushdown (Cable)
4 Sets
10 Reps
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
6
Single Arm Overhead Tricep Extension
3 Sets
12 Reps
7
Single Arm Pushdown
3 Sets
10 Reps
8
Bicep Curl (Cable)
3 Sets
10 Reps
9
Walking Lunge
1 Set
1 Reps
Day 6
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Front Squat (Barbell)
3 Sets
10 Reps
3
Overhead Press (Dumbbell)
3 Sets
10 Reps
4
Lat Pulldown
3 Sets
10 Reps
5
Side Crunch (Cable)
3 Sets
10 Reps
6
Cable Crunch
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
3 Reps
6 Reps
8 Reps
2
Incline Bench Press (Barbell)
2 Sets
2 Sets
1 Set
10 Reps
6 Reps
8 Reps
3
Dip (Assisted)
4 Sets
10 Reps
4
Pec Deck (Machine)
3 Sets
12 Reps
5
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
6
Tricep Pushdown (Cable)
4 Sets
10 Reps
7
Walking Lunge
1 Set
Day 2
1
Lat Pulldown
2 Sets
2 Sets
2 Sets
10 Reps
6 Reps
8 Reps
2
Pull-Up (Assisted)
4 Sets
10 Reps
3
T-Bar Row
4 Sets
12 Reps
4
Seated Row (Cable)
4 Sets
12 Reps
5
Face Pull
3 Sets
12 Reps
6
Bicep Curl (Cable)
4 Sets
10 Reps
Day 3
1
Squat (Barbell)
2 Sets
1 Set
1 Set
1 Set
2 Sets
10 Reps
5 Reps
3 Reps
6 Reps
8 Reps
2
Lying Leg Curl
7 Sets
10 Reps
3
Leg Extension
7 Sets
10 Reps
4
Standing Calf Raise
8 Sets
10 Reps
5
Walking Lunge
1 Set
Day 4
1
Overhead Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
3 Reps
6 Reps
8 Reps
2
Arnold Press
4 Sets
10 Reps
3
Lateral Raise (Dumbbell)
4 Sets
10 Reps
4
Chin-Up (Assisted)
4 Sets
10 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
6
Farmer's Walk (Weighted)
3 Sets
1 Reps
7
Reverse Wrist Curl (Barbell)
3 Sets
12 Reps
8
Prowler Push
1 Set
3 mins
Day 5
1
Bicep Curl (Barbell)
4 Sets
12 Reps
2
Skull Crusher
4 Sets
12 Reps
3
Hammer Curl
4 Sets
10 Reps
4
Tricep Pushdown (Cable)
4 Sets
10 Reps
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
6
Single Arm Overhead Tricep Extension
3 Sets
12 Reps
7
Single Arm Pushdown
3 Sets
10 Reps
8
Bicep Curl (Cable)
3 Sets
10 Reps
9
Walking Lunge
1 Set
1 Reps
Day 6
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Front Squat (Barbell)
3 Sets
10 Reps
3
Overhead Press (Dumbbell)
3 Sets
10 Reps
4
Lat Pulldown
3 Sets
10 Reps
5
Side Crunch (Cable)
3 Sets
10 Reps
6
Cable Crunch
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
3 Reps
6 Reps
8 Reps
2
Incline Bench Press (Barbell)
2 Sets
2 Sets
1 Set
10 Reps
6 Reps
8 Reps
3
Dip (Assisted)
4 Sets
10 Reps
4
Pec Deck (Machine)
3 Sets
12 Reps
5
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
6
Tricep Pushdown (Cable)
4 Sets
10 Reps
7
Walking Lunge
1 Set
Day 2
1
Lat Pulldown
2 Sets
2 Sets
2 Sets
10 Reps
6 Reps
8 Reps
2
Pull-Up (Assisted)
4 Sets
10 Reps
3
T-Bar Row
4 Sets
12 Reps
4
Seated Row (Cable)
4 Sets
12 Reps
5
Face Pull
3 Sets
12 Reps
6
Bicep Curl (Cable)
4 Sets
10 Reps
Day 3
1
Squat (Barbell)
2 Sets
1 Set
1 Set
1 Set
2 Sets
10 Reps
5 Reps
3 Reps
6 Reps
8 Reps
2
Lying Leg Curl
7 Sets
10 Reps
3
Leg Extension
7 Sets
10 Reps
4
Standing Calf Raise
8 Sets
10 Reps
5
Walking Lunge
1 Set
Day 4
1
Overhead Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
3 Reps
6 Reps
8 Reps
2
Arnold Press
4 Sets
10 Reps
3
Lateral Raise (Dumbbell)
4 Sets
10 Reps
4
Chin-Up (Assisted)
4 Sets
10 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
6
Farmer's Walk (Weighted)
3 Sets
1 Reps
7
Reverse Wrist Curl (Barbell)
3 Sets
12 Reps
8
Prowler Push
1 Set
3 mins
Day 5
1
Bicep Curl (Barbell)
4 Sets
12 Reps
2
Skull Crusher
4 Sets
12 Reps
3
Hammer Curl
4 Sets
10 Reps
4
Tricep Pushdown (Cable)
4 Sets
10 Reps
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
6
Single Arm Overhead Tricep Extension
3 Sets
12 Reps
7
Single Arm Pushdown
3 Sets
10 Reps
8
Bicep Curl (Cable)
3 Sets
10 Reps
9
Walking Lunge
1 Set
1 Reps
Day 6
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Front Squat (Barbell)
3 Sets
10 Reps
3
Overhead Press (Dumbbell)
3 Sets
10 Reps
4
Lat Pulldown
3 Sets
10 Reps
5
Side Crunch (Cable)
3 Sets
10 Reps
6
Cable Crunch
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
3 Reps
6 Reps
8 Reps
2
Incline Bench Press (Barbell)
2 Sets
2 Sets
1 Set
10 Reps
6 Reps
8 Reps
3
Dip (Assisted)
4 Sets
10 Reps
4
Pec Deck (Machine)
3 Sets
12 Reps
5
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
6
Tricep Pushdown (Cable)
4 Sets
10 Reps
7
Walking Lunge
1 Set
Day 2
1
Lat Pulldown
2 Sets
2 Sets
2 Sets
10 Reps
6 Reps
8 Reps
2
Pull-Up (Assisted)
4 Sets
10 Reps
3
T-Bar Row
4 Sets
12 Reps
4
Seated Row (Cable)
4 Sets
12 Reps
5
Face Pull
3 Sets
12 Reps
6
Bicep Curl (Cable)
4 Sets
10 Reps
Day 3
1
Squat (Barbell)
2 Sets
1 Set
1 Set
1 Set
2 Sets
10 Reps
5 Reps
3 Reps
6 Reps
8 Reps
2
Lying Leg Curl
7 Sets
10 Reps
3
Leg Extension
7 Sets
10 Reps
4
Standing Calf Raise
8 Sets
10 Reps
5
Walking Lunge
1 Set
Day 4
1
Overhead Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
3 Reps
6 Reps
8 Reps
2
Arnold Press
4 Sets
10 Reps
3
Lateral Raise (Dumbbell)
4 Sets
10 Reps
4
Chin-Up (Assisted)
4 Sets
10 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
6
Farmer's Walk (Weighted)
3 Sets
1 Reps
7
Reverse Wrist Curl (Barbell)
3 Sets
12 Reps
8
Prowler Push
1 Set
3 mins
Day 5
1
Bicep Curl (Barbell)
4 Sets
12 Reps
2
Skull Crusher
4 Sets
12 Reps
3
Hammer Curl
4 Sets
10 Reps
4
Tricep Pushdown (Cable)
4 Sets
10 Reps
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
6
Single Arm Overhead Tricep Extension
3 Sets
12 Reps
7
Single Arm Pushdown
3 Sets
10 Reps
8
Bicep Curl (Cable)
3 Sets
10 Reps
9
Walking Lunge
1 Set
1 Reps
Day 6
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Front Squat (Barbell)
3 Sets
10 Reps
3
Overhead Press (Dumbbell)
3 Sets
10 Reps
4
Lat Pulldown
3 Sets
10 Reps
5
Side Crunch (Cable)
3 Sets
10 Reps
6
Cable Crunch
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
3 Reps
6 Reps
8 Reps
2
Incline Bench Press (Barbell)
2 Sets
2 Sets
1 Set
10 Reps
6 Reps
8 Reps
3
Dip (Assisted)
4 Sets
10 Reps
4
Pec Deck (Machine)
3 Sets
12 Reps
5
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
6
Tricep Pushdown (Cable)
4 Sets
10 Reps
7
Walking Lunge
1 Set
Day 2
1
Lat Pulldown
2 Sets
2 Sets
2 Sets
10 Reps
6 Reps
8 Reps
2
Pull-Up (Assisted)
4 Sets
10 Reps
3
T-Bar Row
4 Sets
12 Reps
4
Seated Row (Cable)
4 Sets
12 Reps
5
Face Pull
3 Sets
12 Reps
6
Bicep Curl (Cable)
4 Sets
10 Reps
Day 3
1
Squat (Barbell)
2 Sets
1 Set
1 Set
1 Set
2 Sets
10 Reps
5 Reps
3 Reps
6 Reps
8 Reps
2
Lying Leg Curl
7 Sets
10 Reps
3
Leg Extension
7 Sets
10 Reps
4
Standing Calf Raise
8 Sets
10 Reps
5
Walking Lunge
1 Set
Day 4
1
Overhead Press (Barbell)
2 Sets
1 Set
1 Set
1 Set
1 Set
10 Reps
5 Reps
3 Reps
6 Reps
8 Reps
2
Arnold Press
4 Sets
10 Reps
3
Lateral Raise (Dumbbell)
4 Sets
10 Reps
4
Chin-Up (Assisted)
4 Sets
10 Reps
5
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
6
Farmer's Walk (Weighted)
3 Sets
1 Reps
7
Reverse Wrist Curl (Barbell)
3 Sets
12 Reps
8
Prowler Push
1 Set
3 mins
Day 5
1
Bicep Curl (Barbell)
4 Sets
12 Reps
2
Skull Crusher
4 Sets
12 Reps
3
Hammer Curl
4 Sets
10 Reps
4
Tricep Pushdown (Cable)
4 Sets
10 Reps
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
6
Single Arm Overhead Tricep Extension
3 Sets
12 Reps
7
Single Arm Pushdown
3 Sets
10 Reps
8
Bicep Curl (Cable)
3 Sets
10 Reps
9
Walking Lunge
1 Set
1 Reps
Day 6
1
Bench Press (Barbell)
3 Sets
10 Reps
2
Front Squat (Barbell)
3 Sets
10 Reps
3
Overhead Press (Dumbbell)
3 Sets
10 Reps
4
Lat Pulldown
3 Sets
10 Reps
5
Side Crunch (Cable)
3 Sets
10 Reps
6
Cable Crunch
3 Sets
10 Reps