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Ruzomot
by Razi A.
Program Description
1. Least injury prone 2. Easy to carry out with good form 3. Progressive overload 4. Less shuffles and chaos NB: 7th week Deloading / complete rest
Program Overview
Level
Beginner, Novice
Goal
Bodybuilding
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
90 minutes
Created
Mar 18, 2024 06:04
Last Edited
May 09, 2024 03:15
down_app
Week 1
1 / 6 Weeks
Day 6
1
Battle Ropes
1 Set
1-4 mins
@9.5
Day 2
1
Chest Press (Machine)
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
8 Reps
40%
70%
100%
85%
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
85%
3
Chest Fly (Machine)
3 Sets
12 Reps
@8
4
Dip (Bodyweight)
3 Sets
12 Reps
@9
5
Push Up
1 Set
1 Set
1 Set
15 Reps
13 Reps
10 Reps
@8
@8
@8
6
Hip Thrust (Barbell)
3 Sets
8 Reps
@8
7
Glute Bridge (Dumbbell)
3 Sets
1-4 mins
@6.5
Day 3
1
Squat (Bodyweight)
3 Sets
35 Reps
@7
2
Wall Sit
1 Set
1-4 mins
@8.5
3
Lying Leg Curl
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
3 Reps
40%
70%
100%
85%
4
Leg Extension
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
8 Reps
40%
70%
100%
85%
5
Leg Press
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
8 Reps
40%
70%
100%
85%
6
Hip Abductor (Machine)
3 Sets
12 Reps
@8
7
Walking Lunge
3 Sets
12 Reps
@8.5
8
Seated Calf Raise
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
15 Reps
40%
70%
100%
85%
Day 4
1
Lateral Raise (Machine)
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
12 Reps
40%
70%
100%
85%
2
Shoulder Press (Machine)
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
8 Reps
40%
70%
100%
85%
3
Reverse Pec Deck
3 Sets
12 Reps
@8
4
Upright Row (Barbell)
1 Set
1 Set
3 Sets
3 Reps
3 Reps
8 Reps
@6.5
@8
@9
5
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
8 Reps
40%
70%
100%
85%
6
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
8 Reps
40%
70%
100%
85%
7
Close Grip Dips
3 Sets
8 Reps
@8.5
8
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@9
Day 5
1
Hammer Curl
1 Set
1 Set
3 Sets
3 Reps
3 Reps
12 Reps
@6
@9.5
@8
2
Bicep Curl (Dumbbell)
1 Set
1 Set
3 Sets
3 Reps
3 Reps
8 Reps
@6
@9.5
@8
3
Preacher Curl (Machine)
3 Sets
12 Reps
@7.5
4
Side Crunch (Cable)
2 Sets
12 Reps
@8
5
Suitcase Carry
2 Sets
1-3 mins
@9
6
Hollow Hold
2 Sets
1-3 mins
@8
7
Plank
2 Sets
1-3 mins
@8
8
Side Plank
2 Sets
1-3 mins
@8
Day 1
1
Lat Pulldown
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
8 Reps
40%
70%
100%
85%
2
Chest Supported Row (Machine)
1 Set
3 Sets
3 Reps
8 Reps
75%
85%
3
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
7 Reps
6 Reps
5 Reps
@9.5
@9.5
@9.5
4
T-Bar Row
1 Set
1 Set
3 Sets
3 Reps
3 Reps
8 Reps
40%
70%
85%
5
Dumbbell Row
3 Sets
12 Reps
85%
6
Face Pull
3 Sets
12 Reps
@7.5
7
Wrist Curls
3 Sets
12 Reps
85%
8
Reverse Wrist Curl (Barbell)
3 Sets
12 Reps
85%
Day 1
1
Lat Pulldown
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
8 Reps
40%
70%
100%
85%
2
Chest Supported Row (Machine)
1 Set
3 Sets
3 Reps
8 Reps
75%
85%
3
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
7 Reps
6 Reps
5 Reps
@9.5
@9.5
@9.5
4
T-Bar Row
1 Set
1 Set
3 Sets
3 Reps
3 Reps
8 Reps
40%
70%
85%
5
Dumbbell Row
2 Sets
1 Set
12 Reps
8 Reps
85%
85%
6
Face Pull
3 Sets
12 Reps
@7.5
7
Wrist Curls
3 Sets
12 Reps
85%
8
Reverse Wrist Curl (Barbell)
3 Sets
12 Reps
85%
Day 6
1
Battle Ropes
1 Set
1-4 mins
@9.5
Day 2
1
Chest Press (Machine)
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
8 Reps
40%
70%
100%
85%
2
Decline Bench Press (Barbell)
3 Sets
8 Reps
85%
3
Chest Fly (Machine)
3 Sets
12 Reps
@8
4
Dip (Bodyweight)
3 Sets
12 Reps
@9
5
Push Up
1 Set
1 Set
1 Set
15 Reps
13 Reps
10 Reps
@8
@8
@8
6
Hip Thrust (Barbell)
3 Sets
8 Reps
@8
7
Glute Bridge (Dumbbell)
3 Sets
1-4 mins
@6.5
Day 3
1
Squat (Bodyweight)
3 Sets
35 Reps
@7
2
Wall Sit
1 Set
1-4 mins
@8.5
3
Lying Leg Curl
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
3 Reps
40%
70%
100%
85%
4
Leg Extension
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
8 Reps
40%
70%
100%
85%
5
Leg Press
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
8 Reps
40%
70%
100%
85%
6
Hip Abductor (Machine)
3 Sets
12 Reps
@8
7
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8.5
8
Seated Calf Raise
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
15 Reps
40%
70%
100%
85%
Day 4
1
Lateral Raise (Machine)
1 Set
1 Set
1 Set
4 Sets
3 Reps
3 Reps
3 Reps
12 Reps
40%
70%
100%
85%
2
Shoulder Press (Machine)
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
8 Reps
40%
70%
100%
85%
3
Reverse Pec Deck
3 Sets
12 Reps
@8
4
Upright Row (Barbell)
1 Set
1 Set
3 Sets
3 Reps
3 Reps
8 Reps
@6.5
@8
@9
5
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
8 Reps
40%
70%
100%
85%
6
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
8 Reps
40%
70%
100%
85%
7
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@9
8
Seated Dip (Machine)
3 Sets
12 Reps
@8.5
Day 5
1
Hammer Curl
1 Set
1 Set
3 Sets
3 Reps
3 Reps
12 Reps
@6
@9.5
@8
2
Bicep Curl (Dumbbell)
1 Set
1 Set
3 Sets
3 Reps
3 Reps
8 Reps
@6
@9.5
@8
3
Supinated Grip Chin-ups
1 Set
1 Set
1 Set
7 Reps
6 Reps
5 Reps
@9
@9
@9
4
Side Crunch (Cable)
2 Sets
12 Reps
@8
5
Suitcase Carry
2 Sets
1-3 mins
@9
6
Russian Twist
2 Sets
8 Reps
@9
7
Plank
2 Sets
1-3 mins
@8
8
Side Plank
2 Sets
1-3 mins
@8
Day 1
1
Lat Pulldown
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
8 Reps
40%
70%
100%
85%
2
Chest Supported Row (Machine)
1 Set
3 Sets
3 Reps
8 Reps
75%
85%
3
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
7 Reps
6 Reps
5 Reps
@9.5
@9.5
@9.5
4
T-Bar Row
1 Set
1 Set
3 Sets
3 Reps
3 Reps
8 Reps
40%
70%
85%
5
Dumbbell Row
2 Sets
1 Set
12 Reps
8 Reps
85%
85%
6
Face Pull
3 Sets
12 Reps
@7.5
7
Wrist Curls
3 Sets
12 Reps
85%
8
Reverse Wrist Curl (Barbell)
3 Sets
12 Reps
85%
Day 2
1
Chest Press (Machine)
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
8 Reps
40%
70%
100%
85%
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
85%
3
Chest Fly (Machine)
3 Sets
12 Reps
@8
4
Dip (Bodyweight)
3 Sets
12 Reps
@9
5
Push Up
1 Set
1 Set
1 Set
15 Reps
13 Reps
10 Reps
@8
@8
@8
6
Hip Thrust (Barbell)
3 Sets
8 Reps
@8
7
Glute Bridge (Dumbbell)
3 Sets
1-4 mins
@6.5
Day 3
1
Squat (Bodyweight)
3 Sets
35 Reps
@7
2
Wall Sit
1 Set
1-4 mins
@8.5
3
Lying Leg Curl
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
3 Reps
40%
70%
100%
85%
4
Leg Extension
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
8 Reps
40%
70%
100%
85%
5
Leg Press
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
8 Reps
40%
70%
100%
85%
6
Hip Abductor (Machine)
3 Sets
12 Reps
@8
7
Walking Lunge
3 Sets
12 Reps
@8.5
8
Seated Calf Raise
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
15 Reps
40%
70%
100%
85%
Day 4
1
Lateral Raise (Machine)
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
12 Reps
40%
70%
100%
85%
2
Shoulder Press (Machine)
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
8 Reps
40%
70%
100%
85%
3
Reverse Pec Deck
3 Sets
12 Reps
@8
4
Upright Row (Barbell)
1 Set
1 Set
3 Sets
3 Reps
3 Reps
8 Reps
@6.5
@8
@9
5
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
8 Reps
40%
70%
100%
85%
6
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
8 Reps
40%
70%
100%
85%
7
Close Grip Dips
3 Sets
8 Reps
@8.5
8
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@9
Day 5
1
Hammer Curl
1 Set
1 Set
3 Sets
3 Reps
3 Reps
12 Reps
@6
@9.5
@8
2
Bicep Curl (Dumbbell)
1 Set
1 Set
3 Sets
3 Reps
3 Reps
8 Reps
@6
@9.5
@8
3
Preacher Curl (Machine)
3 Sets
12 Reps
@7.5
4
Side Crunch (Cable)
2 Sets
12 Reps
@8
5
Suitcase Carry
2 Sets
1-3 mins
@9
6
Hollow Hold
2 Sets
1-3 mins
@8
7
Plank
2 Sets
1-3 mins
@8
8
Side Plank
2 Sets
1-3 mins
@8
Day 6
1
Battle Ropes
1 Set
1-4 mins
@9.5
Day 1
1
Lat Pulldown
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
8 Reps
40%
70%
100%
85%
2
Chest Supported Row (Machine)
1 Set
3 Sets
3 Reps
8 Reps
75%
85%
3
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
7 Reps
6 Reps
5 Reps
@9.5
@9.5
@9.5
4
T-Bar Row
1 Set
1 Set
3 Sets
3 Reps
3 Reps
8 Reps
40%
70%
85%
5
Dumbbell Row
2 Sets
1 Set
12 Reps
8 Reps
85%
85%
6
Face Pull
3 Sets
12 Reps
@7.5
7
Wrist Curls
3 Sets
12 Reps
85%
8
Reverse Wrist Curl (Barbell)
3 Sets
12 Reps
85%
Day 2
1
Chest Press (Machine)
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
8 Reps
40%
70%
100%
85%
2
Decline Bench Press (Barbell)
3 Sets
8 Reps
85%
3
Chest Fly (Machine)
3 Sets
12 Reps
@8
4
Dip (Bodyweight)
3 Sets
12 Reps
@9
5
Push Up
1 Set
1 Set
1 Set
15 Reps
13 Reps
10 Reps
@8
@8
@8
6
Hip Thrust (Barbell)
3 Sets
8 Reps
@8
7
Glute Bridge (Dumbbell)
3 Sets
1-4 mins
@6.5
Day 3
1
Squat (Bodyweight)
3 Sets
35 Reps
@7
2
Wall Sit
1 Set
1-4 mins
@8.5
3
Lying Leg Curl
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
3 Reps
40%
70%
100%
85%
4
Leg Extension
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
8 Reps
40%
70%
100%
85%
5
Leg Press
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
8 Reps
40%
70%
100%
85%
6
Hip Abductor (Machine)
3 Sets
12 Reps
@8
7
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8.5
8
Seated Calf Raise
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
15 Reps
40%
70%
100%
85%
Day 4
1
Lateral Raise (Machine)
1 Set
1 Set
1 Set
4 Sets
3 Reps
3 Reps
3 Reps
12 Reps
40%
70%
100%
85%
2
Shoulder Press (Machine)
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
8 Reps
40%
70%
100%
85%
3
Reverse Pec Deck
3 Sets
12 Reps
@8
4
Upright Row (Barbell)
1 Set
1 Set
3 Sets
3 Reps
3 Reps
8 Reps
@6.5
@8
@9
5
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
8 Reps
40%
70%
100%
85%
6
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
8 Reps
40%
70%
100%
85%
7
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@9
8
Seated Dip (Machine)
3 Sets
12 Reps
@8.5
Day 5
1
Hammer Curl
1 Set
1 Set
3 Sets
3 Reps
3 Reps
12 Reps
@6
@9.5
@8
2
Bicep Curl (Dumbbell)
1 Set
1 Set
3 Sets
3 Reps
3 Reps
8 Reps
@6
@9.5
@8
3
Supinated Grip Chin-ups
1 Set
1 Set
1 Set
7 Reps
6 Reps
5 Reps
@9
@9
@9
4
Side Crunch (Cable)
2 Sets
12 Reps
@8
5
Suitcase Carry
2 Sets
1-3 mins
@9
6
Russian Twist
2 Sets
8 Reps
@9
7
Plank
2 Sets
1-3 mins
@8
8
Side Plank
2 Sets
1-3 mins
@8
Day 6
1
Battle Ropes
1 Set
1-4 mins
@9.5
Day 1
1
Lat Pulldown
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
8 Reps
40%
70%
100%
85%
2
Chest Supported Row (Machine)
1 Set
3 Sets
3 Reps
8 Reps
75%
85%
3
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
7 Reps
6 Reps
5 Reps
@9.5
@9.5
@9.5
4
T-Bar Row
1 Set
1 Set
3 Sets
3 Reps
3 Reps
8 Reps
40%
70%
85%
5
Dumbbell Row
2 Sets
1 Set
12 Reps
8 Reps
85%
85%
6
Face Pull
3 Sets
12 Reps
@7.5
7
Wrist Curls
3 Sets
12 Reps
85%
8
Reverse Wrist Curl (Barbell)
3 Sets
12 Reps
85%
Day 2
1
Chest Press (Machine)
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
8 Reps
40%
70%
100%
85%
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
85%
3
Chest Fly (Machine)
3 Sets
12 Reps
@8
4
Dip (Bodyweight)
3 Sets
12 Reps
@9
5
Push Up
1 Set
1 Set
1 Set
15 Reps
13 Reps
10 Reps
@8
@8
@8
6
Hip Thrust (Barbell)
3 Sets
8 Reps
@8
7
Glute Bridge (Dumbbell)
3 Sets
1-4 mins
@6.5
Day 3
1
Squat (Bodyweight)
3 Sets
35 Reps
@7
2
Wall Sit
1 Set
1-4 mins
@8.5
3
Lying Leg Curl
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
3 Reps
40%
70%
100%
85%
4
Leg Extension
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
8 Reps
40%
70%
100%
85%
5
Leg Press
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
8 Reps
40%
70%
100%
85%
6
Hip Abductor (Machine)
3 Sets
12 Reps
@8
7
Walking Lunge
3 Sets
12 Reps
@8.5
8
Seated Calf Raise
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
15 Reps
40%
70%
100%
85%
Day 4
1
Lateral Raise (Machine)
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
12 Reps
40%
70%
100%
85%
2
Shoulder Press (Machine)
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
8 Reps
40%
70%
100%
85%
3
Reverse Pec Deck
3 Sets
12 Reps
@8
4
Upright Row (Barbell)
1 Set
1 Set
3 Sets
3 Reps
3 Reps
8 Reps
@6.5
@8
@9
5
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
8 Reps
40%
70%
100%
85%
6
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
8 Reps
40%
70%
100%
85%
7
Close Grip Dips
3 Sets
8 Reps
@8.5
8
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@9
Day 5
1
Hammer Curl
1 Set
1 Set
3 Sets
3 Reps
3 Reps
12 Reps
@6
@9.5
@8
2
Bicep Curl (Dumbbell)
1 Set
1 Set
3 Sets
3 Reps
3 Reps
8 Reps
@6
@9.5
@8
3
Preacher Curl (Machine)
3 Sets
12 Reps
@7.5
4
Side Crunch (Cable)
2 Sets
12 Reps
@8
5
Suitcase Carry
2 Sets
1-3 mins
@9
6
Hollow Hold
2 Sets
1-3 mins
@8
7
Plank
2 Sets
1-3 mins
@8
8
Side Plank
2 Sets
1-3 mins
@8
Day 6
1
Battle Ropes
1 Set
1-4 mins
@9.5
Day 1
1
Lat Pulldown
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
8 Reps
40%
70%
100%
85%
2
Chest Supported Row (Machine)
1 Set
3 Sets
3 Reps
8 Reps
75%
85%
3
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
7 Reps
6 Reps
5 Reps
@9.5
@9.5
@9.5
4
T-Bar Row
1 Set
1 Set
3 Sets
3 Reps
3 Reps
8 Reps
40%
70%
85%
5
Dumbbell Row
2 Sets
1 Set
12 Reps
8 Reps
85%
85%
6
Face Pull
3 Sets
12 Reps
@7.5
7
Wrist Curls
3 Sets
12 Reps
85%
8
Reverse Wrist Curl (Barbell)
3 Sets
12 Reps
85%
Day 2
1
Chest Press (Machine)
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
8 Reps
40%
70%
100%
85%
2
Decline Bench Press (Barbell)
3 Sets
8 Reps
85%
3
Chest Fly (Machine)
3 Sets
12 Reps
@8
4
Dip (Bodyweight)
3 Sets
12 Reps
@9
5
Push Up
1 Set
1 Set
1 Set
15 Reps
13 Reps
10 Reps
@8
@8
@8
6
Hip Thrust (Barbell)
3 Sets
8 Reps
@8
7
Glute Bridge (Dumbbell)
3 Sets
1-4 mins
@6.5
Day 3
1
Squat (Bodyweight)
3 Sets
35 Reps
@7
2
Wall Sit
1 Set
1-4 mins
@8.5
3
Lying Leg Curl
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
3 Reps
40%
70%
100%
85%
4
Leg Extension
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
8 Reps
40%
70%
100%
85%
5
Leg Press
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
8 Reps
40%
70%
100%
85%
6
Hip Abductor (Machine)
3 Sets
12 Reps
@8
7
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8.5
8
Seated Calf Raise
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
15 Reps
40%
70%
100%
85%
Day 4
1
Lateral Raise (Machine)
1 Set
1 Set
1 Set
4 Sets
3 Reps
3 Reps
3 Reps
12 Reps
40%
70%
100%
85%
2
Shoulder Press (Machine)
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
8 Reps
40%
70%
100%
85%
3
Reverse Pec Deck
3 Sets
12 Reps
@8
4
Upright Row (Barbell)
1 Set
1 Set
3 Sets
3 Reps
3 Reps
8 Reps
@6.5
@8
@9
5
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
8 Reps
40%
70%
100%
85%
6
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
8 Reps
40%
70%
100%
85%
7
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@9
8
Seated Dip (Machine)
3 Sets
12 Reps
@8.5
Day 5
1
Hammer Curl
1 Set
1 Set
3 Sets
3 Reps
3 Reps
12 Reps
@6
@9.5
@8
2
Bicep Curl (Dumbbell)
1 Set
1 Set
3 Sets
3 Reps
3 Reps
8 Reps
@6
@9.5
@8
3
Supinated Grip Chin-ups
1 Set
1 Set
1 Set
7 Reps
6 Reps
5 Reps
@9
@9
@9
4
Side Crunch (Cable)
2 Sets
12 Reps
@8
5
Suitcase Carry
2 Sets
1-3 mins
@9
6
Russian Twist
2 Sets
8 Reps
@9
7
Plank
2 Sets
1-3 mins
@8
8
Side Plank
2 Sets
1-3 mins
@8
Day 6
1
Battle Ropes
1 Set
1-4 mins
@9.5