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Ronin - Torso and Limbs
by Vukašin N.
11 athletes joined
Program Description
High intensity, low volume pure hypertrophy program. Requirements: blood, sweat and tears. This program focuses on the Top set - Back off set method where the first is being done with more strength purpose. Second set is more pump work where you focus on perfect technique and higher rep range.Each week you want to increase the weight and work on perfecting your form. Focus on the stretch in the muscle for the hypertrophic stimulus. Don't forget to take a deload week if you feel overtrained. When it comes to training, include long-lengthend partials (back, hammies). Take on the program as much as you want.Volume can be increased or decreased, depends on your purposes. Monday - Torso 1 Tuesday - Limbs 1 Wednesday - rest Thursday - rest Friday - Torso 2 Saturday - Limbs 2 Sunday - rest Sets should be taken to or near faliure for maximal results in front of the mirror. Get ready to see results in no time !
Program Overview
Level
Beginner, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
40 minutes
Created
Dec 17, 2023 10:29
Last Edited
Jun 15, 2024 07:16
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Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)
1 Set
1 Set
8 Reps
10 Reps
@9
@9
2
Nordic Curl
2 Sets
8 Reps
@9
3
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
8 Reps
10 Reps
@9
@9.5
4
Bicep Curl (Dumbbell)
1 Set
1 Set
8 Reps
10 Reps
@9
@9.5
5
Tricep Extension (Barbell)
1 Set
1 Set
8 Reps
10 Reps
@9
@9.5
6
Hammer Curl
1 Set
1 Set
8 Reps
10 Reps
@9
@9.5
7
Standing Calf Raise
1 Set
@10
Day 3
1
Bent Over Row (Barbell)
2 Sets
1 Set
8 Reps
12 Reps
@9
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
8 Reps
12 Reps
@9
@10
3
Pull-Up (Bodyweight)
2 Sets
8 Reps
@9
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8 Reps
12 Reps
@9
@9
5
Chest Fly (Cable)
1 Set
1 Set
12 Reps
15 Reps
@9.5
@10
6
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@10
7
Dead Hang
1 Set
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
8 Reps
12 Reps
@9
@10
2
Leg Extension
1 Set
1 Set
8 Reps
12 Reps
@9.5
@10
3
Bicep Curl (Cable)
1 Set
1 Set
8 Reps
12 Reps
@9
@9
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
8 Reps
12 Reps
@9
@9
5
JM Press
1 Set
1 Set
8 Reps
12 Reps
@9
@9
6
Preacher Curl (Barbell)
1 Set
1 Set
8 Reps
12 Reps
@9
@9
7
Standing Calf Raise
1 Set
@10
Day 1
1
Pullover (Dumbbell)
1 Set
2 Sets
8 Reps
10 Reps
@9
@9
2
Bench Press (Dumbbell)
1 Set
1 Set
8 Reps
10 Reps
@9
@9
3
Chest Fly (Cable)
1 Set
1 Set
8 Reps
12 Reps
@9.5
@10
4
Helm Row
1 Set
1 Set
8 Reps
10 Reps
@9
@9.5
5
Seal Row
1 Set
1 Set
8 Reps
10 Reps
@9
@9
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
15 Reps
@10
@10
7
Wrist Curls
1 Set
15 Reps
@10
Day 1
1
Pullover (Dumbbell)
1 Set
1 Set
7 Reps
10 Reps
@9
@9
2
Bench Press (Dumbbell)
1 Set
1 Set
7 Reps
10 Reps
@9
@9
3
Chest Fly (Cable)
1 Set
1 Set
8 Reps
12 Reps
@9.5
@10
4
Helm Row
1 Set
1 Set
8 Reps
10 Reps
@9
@9
5
Seal Row
1 Set
1 Set
8 Reps
10 Reps
@9
@9
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
15 Reps
@10
@10
7
Wrist Curls
1 Set
15 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
8 Reps
10 Reps
@9
@9
2
Nordic Curl
2 Sets
8 Reps
@9
3
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
8 Reps
10 Reps
@9
@9.5
4
Bicep Curl (Dumbbell)
1 Set
1 Set
8 Reps
10 Reps
@9
@9.5
5
Tricep Extension (Barbell)
1 Set
1 Set
8 Reps
10 Reps
@9
@9.5
6
Hammer Curl
1 Set
1 Set
8 Reps
10 Reps
@9
@9.5
7
Standing Calf Raise
1 Set
@10
Day 3
1
Bent Over Row (Barbell)
2 Sets
1 Set
8 Reps
12 Reps
@9
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
8 Reps
12 Reps
@9
@10
3
Pull-Up (Bodyweight)
2 Sets
8 Reps
@9
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8 Reps
12 Reps
@9
@9
5
Chest Fly (Cable)
1 Set
1 Set
12 Reps
15 Reps
@9.5
@10
6
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@10
7
Dead Hang
1 Set
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
8 Reps
12 Reps
@9
@10
2
Leg Extension
1 Set
1 Set
8 Reps
12 Reps
@9.5
@10
3
Bicep Curl (Cable)
1 Set
1 Set
8 Reps
12 Reps
@9
@9
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
8 Reps
12 Reps
@9
@9
5
JM Press
1 Set
1 Set
8 Reps
12 Reps
@9
@9
6
Preacher Curl (Barbell)
1 Set
1 Set
8 Reps
12 Reps
@9
@9
7
Standing Calf Raise
1 Set
@10
Day 1
1
Pullover (Dumbbell)
1 Set
1 Set
7 Reps
10 Reps
@9
@9
2
Bench Press (Dumbbell)
1 Set
1 Set
7 Reps
10 Reps
@9
@9
3
Chest Fly (Cable)
1 Set
1 Set
8 Reps
12 Reps
@9.5
@10
4
Helm Row
1 Set
1 Set
8 Reps
10 Reps
@9
@9
5
Seal Row
1 Set
1 Set
8 Reps
10 Reps
@9
@9
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
15 Reps
@10
@10
7
Wrist Curls
1 Set
15 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
8 Reps
10 Reps
@9
@9
2
Nordic Curl
2 Sets
8 Reps
@9
3
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
8 Reps
10 Reps
@9
@9.5
4
Bicep Curl (Dumbbell)
1 Set
1 Set
8 Reps
10 Reps
@9
@9.5
5
Tricep Extension (Barbell)
1 Set
1 Set
8 Reps
10 Reps
@9
@9.5
6
Hammer Curl
1 Set
1 Set
8 Reps
10 Reps
@9
@9.5
7
Standing Calf Raise
1 Set
@10
Day 3
1
Bent Over Row (Barbell)
2 Sets
1 Set
8 Reps
12 Reps
@9
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
8 Reps
12 Reps
@9
@10
3
Pull-Up (Bodyweight)
2 Sets
8 Reps
@9
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8 Reps
12 Reps
@9
@9
5
Chest Fly (Cable)
1 Set
1 Set
12 Reps
15 Reps
@9.5
@10
6
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@10
7
Dead Hang
1 Set
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
8 Reps
12 Reps
@9
@10
2
Leg Extension
1 Set
1 Set
8 Reps
12 Reps
@9.5
@10
3
Bicep Curl (Cable)
1 Set
1 Set
8 Reps
12 Reps
@9
@9
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
8 Reps
12 Reps
@9
@9
5
JM Press
1 Set
1 Set
8 Reps
12 Reps
@9
@9
6
Preacher Curl (Barbell)
1 Set
1 Set
8 Reps
12 Reps
@9
@9
7
Standing Calf Raise
1 Set
@10
Day 1
1
Pullover (Dumbbell)
1 Set
1 Set
7 Reps
10 Reps
@9
@9
2
Bench Press (Dumbbell)
1 Set
1 Set
7 Reps
10 Reps
@9
@9
3
Chest Fly (Cable)
1 Set
1 Set
8 Reps
12 Reps
@9.5
@10
4
Helm Row
1 Set
1 Set
8 Reps
10 Reps
@9
@9
5
Seal Row
1 Set
1 Set
8 Reps
10 Reps
@9
@9
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
15 Reps
@10
@10
7
Wrist Curls
1 Set
15 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
8 Reps
10 Reps
@9
@9
2
Nordic Curl
2 Sets
8 Reps
@9
3
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
8 Reps
10 Reps
@9
@9.5
4
Bicep Curl (Dumbbell)
1 Set
1 Set
8 Reps
10 Reps
@9
@9.5
5
Tricep Extension (Barbell)
1 Set
1 Set
8 Reps
10 Reps
@9
@9.5
6
Hammer Curl
1 Set
1 Set
8 Reps
10 Reps
@9
@9.5
7
Standing Calf Raise
1 Set
@10
Day 3
1
Bent Over Row (Barbell)
2 Sets
1 Set
8 Reps
12 Reps
@9
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
8 Reps
12 Reps
@9
@10
3
Pull-Up (Bodyweight)
2 Sets
8 Reps
@9
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8 Reps
12 Reps
@9
@9
5
Chest Fly (Cable)
1 Set
1 Set
12 Reps
15 Reps
@9.5
@10
6
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@10
7
Dead Hang
1 Set
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
8 Reps
12 Reps
@9
@10
2
Leg Extension
1 Set
1 Set
8 Reps
12 Reps
@9.5
@10
3
Bicep Curl (Cable)
1 Set
1 Set
8 Reps
12 Reps
@9
@9
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
8 Reps
12 Reps
@9
@9
5
JM Press
1 Set
1 Set
8 Reps
12 Reps
@9
@9
6
Preacher Curl (Barbell)
1 Set
1 Set
8 Reps
12 Reps
@9
@9
7
Standing Calf Raise
1 Set
@10
Day 1
1
Pullover (Dumbbell)
1 Set
1 Set
7 Reps
10 Reps
@9
@9
2
Bench Press (Dumbbell)
1 Set
1 Set
7 Reps
10 Reps
@9
@9
3
Chest Fly (Cable)
1 Set
1 Set
8 Reps
12 Reps
@9.5
@10
4
Helm Row
1 Set
1 Set
8 Reps
10 Reps
@9
@9
5
Seal Row
1 Set
1 Set
8 Reps
10 Reps
@9
@9
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
15 Reps
@10
@10
7
Wrist Curls
1 Set
15 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
8 Reps
10 Reps
@9
@9
2
Nordic Curl
2 Sets
8 Reps
@9
3
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
8 Reps
10 Reps
@9
@9.5
4
Bicep Curl (Dumbbell)
1 Set
1 Set
8 Reps
10 Reps
@9
@9.5
5
Tricep Extension (Barbell)
1 Set
1 Set
8 Reps
10 Reps
@9
@9.5
6
Hammer Curl
1 Set
1 Set
8 Reps
10 Reps
@9
@9.5
7
Standing Calf Raise
1 Set
@10
Day 3
1
Bent Over Row (Barbell)
2 Sets
1 Set
8 Reps
12 Reps
@9
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
8 Reps
12 Reps
@9
@10
3
Pull-Up (Bodyweight)
2 Sets
8 Reps
@9
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8 Reps
12 Reps
@9
@9
5
Chest Fly (Cable)
1 Set
1 Set
12 Reps
15 Reps
@9.5
@10
6
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@10
7
Dead Hang
1 Set
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
8 Reps
12 Reps
@9
@10
2
Leg Extension
1 Set
1 Set
8 Reps
12 Reps
@9.5
@10
3
Bicep Curl (Cable)
1 Set
1 Set
8 Reps
12 Reps
@9
@9
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
8 Reps
12 Reps
@9
@9
5
JM Press
1 Set
1 Set
8 Reps
12 Reps
@9
@9
6
Preacher Curl (Barbell)
1 Set
1 Set
8 Reps
12 Reps
@9
@9
7
Standing Calf Raise
1 Set
@10
Day 1
1
Pullover (Dumbbell)
1 Set
1 Set
7 Reps
10 Reps
@9
@9
2
Bench Press (Dumbbell)
1 Set
1 Set
7 Reps
10 Reps
@9
@9
3
Chest Fly (Cable)
1 Set
1 Set
8 Reps
12 Reps
@9.5
@10
4
Helm Row
1 Set
1 Set
8 Reps
10 Reps
@9
@9
5
Seal Row
1 Set
1 Set
8 Reps
10 Reps
@9
@9
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
15 Reps
@10
@10
7
Wrist Curls
1 Set
15 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
8 Reps
10 Reps
@9
@9
2
Nordic Curl
2 Sets
8 Reps
@9
3
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
8 Reps
10 Reps
@9
@9.5
4
Bicep Curl (Dumbbell)
1 Set
1 Set
8 Reps
10 Reps
@9
@9.5
5
Tricep Extension (Barbell)
1 Set
1 Set
8 Reps
10 Reps
@9
@9.5
6
Hammer Curl
1 Set
1 Set
8 Reps
10 Reps
@9
@9.5
7
Standing Calf Raise
1 Set
@10
Day 3
1
Bent Over Row (Barbell)
2 Sets
1 Set
8 Reps
12 Reps
@9
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
8 Reps
12 Reps
@9
@10
3
Pull-Up (Bodyweight)
2 Sets
8 Reps
@9
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8 Reps
12 Reps
@9
@9
5
Chest Fly (Cable)
1 Set
1 Set
12 Reps
15 Reps
@9.5
@10
6
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@10
7
Dead Hang
1 Set
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
8 Reps
12 Reps
@9
@10
2
Leg Extension
1 Set
1 Set
8 Reps
12 Reps
@9.5
@10
3
Bicep Curl (Cable)
1 Set
1 Set
8 Reps
12 Reps
@9
@9
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
8 Reps
12 Reps
@9
@9
5
JM Press
1 Set
1 Set
8 Reps
12 Reps
@9
@9
6
Preacher Curl (Barbell)
1 Set
1 Set
8 Reps
12 Reps
@9
@9
7
Standing Calf Raise
1 Set
@10
Day 1
1
Pullover (Dumbbell)
1 Set
1 Set
7 Reps
10 Reps
@9
@9
2
Bench Press (Dumbbell)
1 Set
1 Set
7 Reps
10 Reps
@9
@9
3
Chest Fly (Cable)
1 Set
1 Set
8 Reps
12 Reps
@9.5
@10
4
Helm Row
1 Set
1 Set
8 Reps
10 Reps
@9
@9
5
Seal Row
1 Set
1 Set
8 Reps
10 Reps
@9
@9
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
15 Reps
@10
@10
7
Wrist Curls
1 Set
15 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
8 Reps
10 Reps
@9
@9
2
Nordic Curl
2 Sets
8 Reps
@9
3
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
8 Reps
10 Reps
@9
@9.5
4
Bicep Curl (Dumbbell)
1 Set
1 Set
8 Reps
10 Reps
@9
@9.5
5
Tricep Extension (Barbell)
1 Set
1 Set
8 Reps
10 Reps
@9
@9.5
6
Hammer Curl
1 Set
1 Set
8 Reps
10 Reps
@9
@9.5
7
Standing Calf Raise
1 Set
@10
Day 3
1
Bent Over Row (Barbell)
2 Sets
1 Set
8 Reps
12 Reps
@9
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
8 Reps
12 Reps
@9
@10
3
Pull-Up (Bodyweight)
2 Sets
8 Reps
@9
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8 Reps
12 Reps
@9
@9
5
Chest Fly (Cable)
1 Set
1 Set
12 Reps
15 Reps
@9.5
@10
6
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@10
7
Dead Hang
1 Set
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
8 Reps
12 Reps
@9
@10
2
Leg Extension
1 Set
1 Set
8 Reps
12 Reps
@9.5
@10
3
Bicep Curl (Cable)
1 Set
1 Set
8 Reps
12 Reps
@9
@9
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
8 Reps
12 Reps
@9
@9
5
JM Press
1 Set
1 Set
8 Reps
12 Reps
@9
@9
6
Preacher Curl (Barbell)
1 Set
1 Set
8 Reps
12 Reps
@9
@9
7
Standing Calf Raise
1 Set
@10
Day 1
1
Pullover (Dumbbell)
1 Set
1 Set
7 Reps
10 Reps
@9
@9
2
Bench Press (Dumbbell)
1 Set
1 Set
7 Reps
10 Reps
@9
@9
3
Chest Fly (Cable)
1 Set
1 Set
8 Reps
12 Reps
@9.5
@10
4
Helm Row
1 Set
1 Set
8 Reps
10 Reps
@9
@9
5
Seal Row
1 Set
1 Set
8 Reps
10 Reps
@9
@9
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
15 Reps
@10
@10
7
Wrist Curls
1 Set
15 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
8 Reps
10 Reps
@9
@9
2
Nordic Curl
2 Sets
8 Reps
@9
3
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
8 Reps
10 Reps
@9
@9.5
4
Bicep Curl (Dumbbell)
1 Set
1 Set
8 Reps
10 Reps
@9
@9.5
5
Tricep Extension (Barbell)
1 Set
1 Set
8 Reps
10 Reps
@9
@9.5
6
Hammer Curl
1 Set
1 Set
8 Reps
10 Reps
@9
@9.5
7
Standing Calf Raise
1 Set
@10
Day 3
1
Bent Over Row (Barbell)
2 Sets
1 Set
8 Reps
12 Reps
@9
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
8 Reps
12 Reps
@9
@10
3
Pull-Up (Bodyweight)
2 Sets
8 Reps
@9
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8 Reps
12 Reps
@9
@9
5
Chest Fly (Cable)
1 Set
1 Set
12 Reps
15 Reps
@9.5
@10
6
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@10
7
Dead Hang
1 Set
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
8 Reps
12 Reps
@9
@10
2
Leg Extension
1 Set
1 Set
8 Reps
12 Reps
@9.5
@10
3
Bicep Curl (Cable)
1 Set
1 Set
8 Reps
12 Reps
@9
@9
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
8 Reps
12 Reps
@9
@9
5
JM Press
1 Set
1 Set
8 Reps
12 Reps
@9
@9
6
Preacher Curl (Barbell)
1 Set
1 Set
8 Reps
12 Reps
@9
@9
7
Standing Calf Raise
1 Set
@10
Day 1
1
Pullover (Dumbbell)
1 Set
1 Set
7 Reps
10 Reps
@9
@9
2
Bench Press (Dumbbell)
1 Set
1 Set
7 Reps
10 Reps
@9
@9
3
Chest Fly (Cable)
1 Set
1 Set
8 Reps
12 Reps
@9.5
@10
4
Helm Row
1 Set
1 Set
8 Reps
10 Reps
@9
@9
5
Seal Row
1 Set
1 Set
8 Reps
10 Reps
@9
@9
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
15 Reps
@10
@10
7
Wrist Curls
1 Set
15 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
8 Reps
10 Reps
@9
@9
2
Nordic Curl
2 Sets
8 Reps
@9
3
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
8 Reps
10 Reps
@9
@9.5
4
Bicep Curl (Dumbbell)
1 Set
1 Set
8 Reps
10 Reps
@9
@9.5
5
Tricep Extension (Barbell)
1 Set
1 Set
8 Reps
10 Reps
@9
@9.5
6
Hammer Curl
1 Set
1 Set
8 Reps
10 Reps
@9
@9.5
7
Standing Calf Raise
1 Set
@10
Day 3
1
Bent Over Row (Barbell)
2 Sets
1 Set
8 Reps
12 Reps
@9
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
8 Reps
12 Reps
@9
@10
3
Pull-Up (Bodyweight)
2 Sets
8 Reps
@9
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8 Reps
12 Reps
@9
@9
5
Chest Fly (Cable)
1 Set
1 Set
12 Reps
15 Reps
@9.5
@10
6
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@10
7
Dead Hang
1 Set
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
8 Reps
12 Reps
@9
@10
2
Leg Extension
1 Set
1 Set
8 Reps
12 Reps
@9.5
@10
3
Bicep Curl (Cable)
1 Set
1 Set
8 Reps
12 Reps
@9
@9
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
8 Reps
12 Reps
@9
@9
5
JM Press
1 Set
1 Set
8 Reps
12 Reps
@9
@9
6
Preacher Curl (Barbell)
1 Set
1 Set
8 Reps
12 Reps
@9
@9
7
Standing Calf Raise
1 Set
@10
Day 1
1
Pullover (Dumbbell)
1 Set
1 Set
7 Reps
10 Reps
@9
@9
2
Bench Press (Dumbbell)
1 Set
1 Set
7 Reps
10 Reps
@9
@9
3
Chest Fly (Cable)
1 Set
1 Set
8 Reps
12 Reps
@9.5
@10
4
Helm Row
1 Set
1 Set
8 Reps
10 Reps
@9
@9
5
Seal Row
1 Set
1 Set
8 Reps
10 Reps
@9
@9
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
15 Reps
@10
@10
7
Wrist Curls
1 Set
15 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
8 Reps
10 Reps
@9
@9
2
Nordic Curl
2 Sets
8 Reps
@9
3
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
8 Reps
10 Reps
@9
@9.5
4
Bicep Curl (Dumbbell)
1 Set
1 Set
8 Reps
10 Reps
@9
@9.5
5
Tricep Extension (Barbell)
1 Set
1 Set
8 Reps
10 Reps
@9
@9.5
6
Hammer Curl
1 Set
1 Set
8 Reps
10 Reps
@9
@9.5
7
Standing Calf Raise
1 Set
@10
Day 3
1
Bent Over Row (Barbell)
2 Sets
1 Set
8 Reps
12 Reps
@9
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
8 Reps
12 Reps
@9
@10
3
Pull-Up (Bodyweight)
2 Sets
8 Reps
@9
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8 Reps
12 Reps
@9
@9
5
Chest Fly (Cable)
1 Set
1 Set
12 Reps
15 Reps
@9.5
@10
6
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@10
7
Dead Hang
1 Set
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
8 Reps
12 Reps
@9
@10
2
Leg Extension
1 Set
1 Set
8 Reps
12 Reps
@9.5
@10
3
Bicep Curl (Cable)
1 Set
1 Set
8 Reps
12 Reps
@9
@9
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
8 Reps
12 Reps
@9
@9
5
JM Press
1 Set
1 Set
8 Reps
12 Reps
@9
@9
6
Preacher Curl (Barbell)
1 Set
1 Set
8 Reps
12 Reps
@9
@9
7
Standing Calf Raise
1 Set
@10
Day 1
1
Pullover (Dumbbell)
1 Set
1 Set
7 Reps
10 Reps
@9
@9
2
Bench Press (Dumbbell)
1 Set
1 Set
7 Reps
10 Reps
@9
@9
3
Chest Fly (Cable)
1 Set
1 Set
8 Reps
12 Reps
@9.5
@10
4
Helm Row
1 Set
1 Set
8 Reps
10 Reps
@9
@9
5
Seal Row
1 Set
1 Set
8 Reps
10 Reps
@9
@9
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
15 Reps
@10
@10
7
Wrist Curls
1 Set
15 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
8 Reps
10 Reps
@9
@9
2
Nordic Curl
2 Sets
8 Reps
@9
3
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
8 Reps
10 Reps
@9
@9.5
4
Bicep Curl (Dumbbell)
1 Set
1 Set
8 Reps
10 Reps
@9
@9.5
5
Tricep Extension (Barbell)
1 Set
1 Set
8 Reps
10 Reps
@9
@9.5
6
Hammer Curl
1 Set
1 Set
8 Reps
10 Reps
@9
@9.5
7
Standing Calf Raise
1 Set
@10
Day 3
1
Bent Over Row (Barbell)
2 Sets
1 Set
8 Reps
12 Reps
@9
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
8 Reps
12 Reps
@9
@10
3
Pull-Up (Bodyweight)
2 Sets
8 Reps
@9
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8 Reps
12 Reps
@9
@9
5
Chest Fly (Cable)
1 Set
1 Set
12 Reps
15 Reps
@9.5
@10
6
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@10
7
Dead Hang
1 Set
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
8 Reps
12 Reps
@9
@10
2
Leg Extension
1 Set
1 Set
8 Reps
12 Reps
@9.5
@10
3
Bicep Curl (Cable)
1 Set
1 Set
8 Reps
12 Reps
@9
@9
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
8 Reps
12 Reps
@9
@9
5
JM Press
1 Set
1 Set
8 Reps
12 Reps
@9
@9
6
Preacher Curl (Barbell)
1 Set
1 Set
8 Reps
12 Reps
@9
@9
7
Standing Calf Raise
1 Set
@10
Day 1
1
Pullover (Dumbbell)
1 Set
1 Set
7 Reps
10 Reps
@9
@9
2
Bench Press (Dumbbell)
1 Set
1 Set
7 Reps
10 Reps
@9
@9
3
Chest Fly (Cable)
1 Set
1 Set
8 Reps
12 Reps
@9.5
@10
4
Helm Row
1 Set
1 Set
8 Reps
10 Reps
@9
@9
5
Seal Row
1 Set
1 Set
8 Reps
10 Reps
@9
@9
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
15 Reps
@10
@10
7
Wrist Curls
1 Set
15 Reps
@10
Day 2
1
Squat (Barbell)
1 Set
1 Set
8 Reps
10 Reps
@9
@9
2
Nordic Curl
2 Sets
8 Reps
@9
3
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
8 Reps
10 Reps
@9
@9.5
4
Bicep Curl (Dumbbell)
1 Set
1 Set
8 Reps
10 Reps
@9
@9.5
5
Tricep Extension (Barbell)
1 Set
1 Set
8 Reps
10 Reps
@9
@9.5
6
Hammer Curl
1 Set
1 Set
8 Reps
10 Reps
@9
@9.5
7
Standing Calf Raise
1 Set
@10
Day 3
1
Bent Over Row (Barbell)
2 Sets
1 Set
8 Reps
12 Reps
@9
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
8 Reps
12 Reps
@9
@10
3
Pull-Up (Bodyweight)
2 Sets
8 Reps
@9
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8 Reps
12 Reps
@9
@9
5
Chest Fly (Cable)
1 Set
1 Set
12 Reps
15 Reps
@9.5
@10
6
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@10
7
Dead Hang
1 Set
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
1 Set
8 Reps
12 Reps
@9
@10
2
Leg Extension
1 Set
1 Set
8 Reps
12 Reps
@9.5
@10
3
Bicep Curl (Cable)
1 Set
1 Set
8 Reps
12 Reps
@9
@9
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
8 Reps
12 Reps
@9
@9
5
JM Press
1 Set
1 Set
8 Reps
12 Reps
@9
@9
6
Preacher Curl (Barbell)
1 Set
1 Set
8 Reps
12 Reps
@9
@9
7
Standing Calf Raise
1 Set
@10