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Silver Specialization
by Mihai J.
20 athletes joined
Program Description
A high volume program, full body, 4 days a week, with an emphasis on arms, shoulders, and back.
Program Overview
Level
Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
100 minutes
Created
Dec 30, 2023 05:27
Last Edited
May 17, 2024 04:30
down_app
Week 1
1 / 12 Weeks
Day 2
1A
Barbell Row
3 Sets
6-10 Reps
1B
Power Shrug
3 Sets
15-20 Reps
1C
Standing Calf Raise
3 Sets
20-30 Reps
2A
Lying Leg Curl
3 Sets
10-15 Reps
2B
Hammer Curl
3 Sets
10-20 Reps
3A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
4A
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
4B
Decline Crunch (Weighted)
3 Sets
10-15 Reps
4C
Neck Curl
3 Sets
10-15 Reps
5A
Tricep Cable Kickback
4 Sets
15-20 Reps
5B
One Arm Lateral Raise (Cable)
4 Sets
10-20 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
Day 3
1
Reverse Pec Deck
4 Sets
15-30 Reps
2A
Overhead Press (Barbell)
3 Sets
8-12 Reps
2B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
2C
Standing Calf Raise
3 Sets
20-30 Reps
3A
Romanian Deadlift (Dumbbell)
3 Sets
12-20 Reps
3B
Dip (Bodyweight)
3 Sets
15-30 Reps
4A
Pull-Up (Weighted)
3 Sets
6-10 Reps
4B
Pullover (Dumbbell)
3 Sets
10-15 Reps
4C
Neck Curl
3 Sets
10-15 Reps
5A
Leg Extension
4 Sets
10-15 Reps
5B
Seated Wide-Grip Row (Cable)
4 Sets
10-15 Reps
6A
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
6B
Cable Crunch
3 Sets
10-15 Reps
Day 4
1A
Back Extension
3 Sets
10-15 Reps
1B
Standing Calf Raise
3 Sets
20-30 Reps
2A
V-Bar Lat Pulldown
3 Sets
8-12 Reps
2B
Single Arm Cable Row
3 Sets
10-15 Reps
3
Hammer Curl
3 Sets
10-20 Reps
4A
Tricep Cable Kickback
4 Sets
10-15 Reps
4B
One Arm Lateral Raise (Cable)
4 Sets
10-15 Reps
5
Preacher Curl (Barbell)
4 Sets
10-15 Reps
6A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
6B
Cable Crunch
3 Sets
10-15 Reps
7A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
7B
Neck Curl
3 Sets
10-20 Reps
Day 1
1A
Overhead Press (Barbell)
3 Sets
6-8 Reps
1B
Standing Calf Raise
3 Sets
20-30 Reps
2A
Squat (Barbell)
3 Sets
6-10 Reps
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
3A
Chin-Up (Weighted)
3 Sets
4-6 Reps
3B
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
4A
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5A
Chest Fly (Cable)
3 Sets
10-15 Reps
5B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
6A
Pullover (Dumbbell)
3 Sets
10-15 Reps
6B
Neck Curl
3 Sets
10-15 Reps
6C
Knee Raise (Captain's Chair)
3 Sets
AMRAP
Day 1
1A
Overhead Press (Barbell)
3 Sets
6-8 Reps
1B
Standing Calf Raise
3 Sets
20-30 Reps
2A
Squat (Barbell)
3 Sets
6-10 Reps
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
3A
Chin-Up (Weighted)
3 Sets
4-6 Reps
3B
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
4A
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5A
Chest Fly (Cable)
3 Sets
10-15 Reps
5B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
6A
Pullover (Dumbbell)
3 Sets
10-15 Reps
6B
Neck Curl
3 Sets
10-15 Reps
6C
Knee Raise (Captain's Chair)
3 Sets
AMRAP
Day 2
1A
Barbell Row
3 Sets
6-10 Reps
1B
Power Shrug
3 Sets
15-20 Reps
1C
Standing Calf Raise
3 Sets
20-30 Reps
2A
Lying Leg Curl
3 Sets
10-15 Reps
2B
Hammer Curl
3 Sets
10-20 Reps
3A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
4A
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
4B
Decline Crunch (Weighted)
3 Sets
10-15 Reps
4C
Neck Curl
3 Sets
10-15 Reps
5A
Tricep Cable Kickback
4 Sets
15-20 Reps
5B
One Arm Lateral Raise (Cable)
4 Sets
10-20 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
Day 3
1
Reverse Pec Deck
4 Sets
15-30 Reps
2A
Overhead Press (Barbell)
3 Sets
8-12 Reps
2B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
2C
Standing Calf Raise
3 Sets
20-30 Reps
3A
Romanian Deadlift (Dumbbell)
3 Sets
12-20 Reps
3B
Dip (Bodyweight)
3 Sets
15-30 Reps
4A
Pull-Up (Weighted)
3 Sets
6-10 Reps
4B
Pullover (Dumbbell)
3 Sets
10-15 Reps
4C
Neck Curl
3 Sets
10-15 Reps
5A
Leg Extension
4 Sets
10-15 Reps
5B
Seated Wide-Grip Row (Cable)
4 Sets
10-15 Reps
6A
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
6B
Cable Crunch
3 Sets
10-15 Reps
Day 4
1A
Back Extension
3 Sets
10-15 Reps
1B
Standing Calf Raise
3 Sets
20-30 Reps
2A
V-Bar Lat Pulldown
3 Sets
8-12 Reps
2B
Single Arm Cable Row
3 Sets
10-15 Reps
3
Hammer Curl
3 Sets
10-20 Reps
4A
Tricep Cable Kickback
4 Sets
10-15 Reps
4B
One Arm Lateral Raise (Cable)
4 Sets
10-15 Reps
5
Preacher Curl (Barbell)
4 Sets
10-15 Reps
6A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
6B
Cable Crunch
3 Sets
10-15 Reps
7A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
7B
Neck Curl
3 Sets
10-20 Reps
Day 1
1A
Overhead Press (Barbell)
3 Sets
6-8 Reps
1B
Standing Calf Raise
3 Sets
20-30 Reps
2A
Squat (Barbell)
3 Sets
6-10 Reps
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
3A
Chin-Up (Weighted)
3 Sets
4-6 Reps
3B
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
4A
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5A
Chest Fly (Cable)
3 Sets
10-15 Reps
5B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
6A
Pullover (Dumbbell)
3 Sets
10-15 Reps
6B
Neck Curl
3 Sets
10-15 Reps
6C
Knee Raise (Captain's Chair)
3 Sets
AMRAP
Day 2
1A
Barbell Row
3 Sets
6-10 Reps
1B
Power Shrug
3 Sets
15-20 Reps
1C
Standing Calf Raise
3 Sets
20-30 Reps
2A
Lying Leg Curl
3 Sets
10-15 Reps
2B
Hammer Curl
3 Sets
10-20 Reps
3A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
4A
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
4B
Decline Crunch (Weighted)
3 Sets
10-15 Reps
4C
Neck Curl
3 Sets
10-15 Reps
5A
Tricep Cable Kickback
4 Sets
15-20 Reps
5B
One Arm Lateral Raise (Cable)
4 Sets
10-20 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
Day 3
1
Reverse Pec Deck
4 Sets
15-30 Reps
2A
Overhead Press (Barbell)
3 Sets
8-12 Reps
2B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
2C
Standing Calf Raise
3 Sets
20-30 Reps
3A
Romanian Deadlift (Dumbbell)
3 Sets
12-20 Reps
3B
Dip (Bodyweight)
3 Sets
15-30 Reps
4A
Pull-Up (Weighted)
3 Sets
6-10 Reps
4B
Pullover (Dumbbell)
3 Sets
10-15 Reps
4C
Neck Curl
3 Sets
10-15 Reps
5A
Leg Extension
4 Sets
10-15 Reps
5B
Seated Wide-Grip Row (Cable)
4 Sets
10-15 Reps
6A
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
6B
Cable Crunch
3 Sets
10-15 Reps
Day 4
1A
Back Extension
3 Sets
10-15 Reps
1B
Standing Calf Raise
3 Sets
20-30 Reps
2A
V-Bar Lat Pulldown
3 Sets
8-12 Reps
2B
Single Arm Cable Row
3 Sets
10-15 Reps
3
Hammer Curl
3 Sets
10-20 Reps
4A
Tricep Cable Kickback
4 Sets
10-15 Reps
4B
One Arm Lateral Raise (Cable)
4 Sets
10-15 Reps
5
Preacher Curl (Barbell)
4 Sets
10-15 Reps
6A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
6B
Cable Crunch
3 Sets
10-15 Reps
7A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
7B
Neck Curl
3 Sets
10-20 Reps
Day 1
1A
Overhead Press (Barbell)
3 Sets
6-8 Reps
1B
Standing Calf Raise
3 Sets
20-30 Reps
2A
Squat (Barbell)
3 Sets
6-10 Reps
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
3A
Chin-Up (Weighted)
3 Sets
4-6 Reps
3B
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
4A
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5A
Chest Fly (Cable)
3 Sets
10-15 Reps
5B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
6A
Pullover (Dumbbell)
3 Sets
10-15 Reps
6B
Neck Curl
3 Sets
10-15 Reps
6C
Knee Raise (Captain's Chair)
3 Sets
AMRAP
Day 2
1A
Barbell Row
3 Sets
6-10 Reps
1B
Power Shrug
3 Sets
15-20 Reps
1C
Standing Calf Raise
3 Sets
20-30 Reps
2A
Lying Leg Curl
3 Sets
10-15 Reps
2B
Hammer Curl
3 Sets
10-20 Reps
3A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
4A
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
4B
Decline Crunch (Weighted)
3 Sets
10-15 Reps
4C
Neck Curl
3 Sets
10-15 Reps
5A
Tricep Cable Kickback
4 Sets
15-20 Reps
5B
One Arm Lateral Raise (Cable)
4 Sets
10-20 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
Day 3
1
Reverse Pec Deck
4 Sets
15-30 Reps
2A
Overhead Press (Barbell)
3 Sets
8-12 Reps
2B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
2C
Standing Calf Raise
3 Sets
20-30 Reps
3A
Romanian Deadlift (Dumbbell)
3 Sets
12-20 Reps
3B
Dip (Bodyweight)
3 Sets
15-30 Reps
4A
Pull-Up (Weighted)
3 Sets
6-10 Reps
4B
Pullover (Dumbbell)
3 Sets
10-15 Reps
4C
Neck Curl
3 Sets
10-15 Reps
5A
Leg Extension
4 Sets
10-15 Reps
5B
Seated Wide-Grip Row (Cable)
4 Sets
10-15 Reps
6A
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
6B
Cable Crunch
3 Sets
10-15 Reps
Day 4
1A
Back Extension
3 Sets
10-15 Reps
1B
Standing Calf Raise
3 Sets
20-30 Reps
2A
V-Bar Lat Pulldown
3 Sets
8-12 Reps
2B
Single Arm Cable Row
3 Sets
10-15 Reps
3
Hammer Curl
3 Sets
10-20 Reps
4A
Tricep Cable Kickback
4 Sets
10-15 Reps
4B
One Arm Lateral Raise (Cable)
4 Sets
10-15 Reps
5
Preacher Curl (Barbell)
4 Sets
10-15 Reps
6A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
6B
Cable Crunch
3 Sets
10-15 Reps
7A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
7B
Neck Curl
3 Sets
10-20 Reps
Day 1
1A
Overhead Press (Barbell)
3 Sets
6-8 Reps
1B
Standing Calf Raise
3 Sets
20-30 Reps
2A
Squat (Barbell)
3 Sets
6-10 Reps
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
3A
Chin-Up (Weighted)
3 Sets
4-6 Reps
3B
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
4A
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5A
Chest Fly (Cable)
3 Sets
10-15 Reps
5B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
6A
Pullover (Dumbbell)
3 Sets
10-15 Reps
6B
Neck Curl
3 Sets
10-15 Reps
6C
Knee Raise (Captain's Chair)
3 Sets
AMRAP
Day 2
1A
Barbell Row
3 Sets
6-10 Reps
1B
Power Shrug
3 Sets
15-20 Reps
1C
Standing Calf Raise
3 Sets
20-30 Reps
2A
Lying Leg Curl
3 Sets
10-15 Reps
2B
Hammer Curl
3 Sets
10-20 Reps
3A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
4A
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
4B
Decline Crunch (Weighted)
3 Sets
10-15 Reps
4C
Neck Curl
3 Sets
10-15 Reps
5A
Tricep Cable Kickback
4 Sets
15-20 Reps
5B
One Arm Lateral Raise (Cable)
4 Sets
10-20 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
Day 3
1
Reverse Pec Deck
4 Sets
15-30 Reps
2A
Overhead Press (Barbell)
3 Sets
8-12 Reps
2B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
2C
Standing Calf Raise
3 Sets
20-30 Reps
3A
Romanian Deadlift (Dumbbell)
3 Sets
12-20 Reps
3B
Dip (Bodyweight)
3 Sets
15-30 Reps
4A
Pull-Up (Weighted)
3 Sets
6-10 Reps
4B
Pullover (Dumbbell)
3 Sets
10-15 Reps
4C
Neck Curl
3 Sets
10-15 Reps
5A
Leg Extension
4 Sets
10-15 Reps
5B
Seated Wide-Grip Row (Cable)
4 Sets
10-15 Reps
6A
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
6B
Cable Crunch
3 Sets
10-15 Reps
Day 4
1A
Back Extension
3 Sets
10-15 Reps
1B
Standing Calf Raise
3 Sets
20-30 Reps
2A
V-Bar Lat Pulldown
3 Sets
8-12 Reps
2B
Single Arm Cable Row
3 Sets
10-15 Reps
3
Hammer Curl
3 Sets
10-20 Reps
4A
Tricep Cable Kickback
4 Sets
10-15 Reps
4B
One Arm Lateral Raise (Cable)
4 Sets
10-15 Reps
5
Preacher Curl (Barbell)
4 Sets
10-15 Reps
6A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
6B
Cable Crunch
3 Sets
10-15 Reps
7A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
7B
Neck Curl
3 Sets
10-20 Reps
Day 1
1A
Overhead Press (Barbell)
3 Sets
6-8 Reps
1B
Standing Calf Raise
3 Sets
20-30 Reps
2A
Squat (Barbell)
3 Sets
6-10 Reps
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
3A
Chin-Up (Weighted)
3 Sets
4-6 Reps
3B
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
4A
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5A
Chest Fly (Cable)
3 Sets
10-15 Reps
5B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
6A
Pullover (Dumbbell)
3 Sets
10-15 Reps
6B
Neck Curl
3 Sets
10-15 Reps
6C
Knee Raise (Captain's Chair)
3 Sets
AMRAP
Day 2
1A
Barbell Row
3 Sets
6-10 Reps
1B
Power Shrug
3 Sets
15-20 Reps
1C
Standing Calf Raise
3 Sets
20-30 Reps
2A
Lying Leg Curl
3 Sets
10-15 Reps
2B
Hammer Curl
3 Sets
10-20 Reps
3A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
4A
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
4B
Decline Crunch (Weighted)
3 Sets
10-15 Reps
4C
Neck Curl
3 Sets
10-15 Reps
5A
Tricep Cable Kickback
4 Sets
15-20 Reps
5B
One Arm Lateral Raise (Cable)
4 Sets
10-20 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
Day 3
1
Reverse Pec Deck
4 Sets
15-30 Reps
2A
Overhead Press (Barbell)
3 Sets
8-12 Reps
2B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
2C
Standing Calf Raise
3 Sets
20-30 Reps
3A
Romanian Deadlift (Dumbbell)
3 Sets
12-20 Reps
3B
Dip (Bodyweight)
3 Sets
15-30 Reps
4A
Pull-Up (Weighted)
3 Sets
6-10 Reps
4B
Pullover (Dumbbell)
3 Sets
10-15 Reps
4C
Neck Curl
3 Sets
10-15 Reps
5A
Leg Extension
4 Sets
10-15 Reps
5B
Seated Wide-Grip Row (Cable)
4 Sets
10-15 Reps
6A
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
6B
Cable Crunch
3 Sets
10-15 Reps
Day 4
1A
Back Extension
3 Sets
10-15 Reps
1B
Standing Calf Raise
3 Sets
20-30 Reps
2A
V-Bar Lat Pulldown
3 Sets
8-12 Reps
2B
Single Arm Cable Row
3 Sets
10-15 Reps
3
Hammer Curl
3 Sets
10-20 Reps
4A
Tricep Cable Kickback
4 Sets
10-15 Reps
4B
One Arm Lateral Raise (Cable)
4 Sets
10-15 Reps
5
Preacher Curl (Barbell)
4 Sets
10-15 Reps
6A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
6B
Cable Crunch
3 Sets
10-15 Reps
7A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
7B
Neck Curl
3 Sets
10-20 Reps
Day 1
1A
Overhead Press (Barbell)
3 Sets
6-8 Reps
1B
Standing Calf Raise
3 Sets
20-30 Reps
2A
Squat (Barbell)
3 Sets
6-10 Reps
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
3A
Chin-Up (Weighted)
3 Sets
4-6 Reps
3B
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
4A
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5A
Chest Fly (Cable)
3 Sets
10-15 Reps
5B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
6A
Pullover (Dumbbell)
3 Sets
10-15 Reps
6B
Neck Curl
3 Sets
10-15 Reps
6C
Knee Raise (Captain's Chair)
3 Sets
AMRAP
Day 2
1A
Barbell Row
3 Sets
6-10 Reps
1B
Power Shrug
3 Sets
15-20 Reps
1C
Standing Calf Raise
3 Sets
20-30 Reps
2A
Lying Leg Curl
3 Sets
10-15 Reps
2B
Hammer Curl
3 Sets
10-20 Reps
3A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
4A
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
4B
Decline Crunch (Weighted)
3 Sets
10-15 Reps
4C
Neck Curl
3 Sets
10-15 Reps
5A
Tricep Cable Kickback
4 Sets
15-20 Reps
5B
One Arm Lateral Raise (Cable)
4 Sets
10-20 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
Day 3
1
Reverse Pec Deck
4 Sets
15-30 Reps
2A
Overhead Press (Barbell)
3 Sets
8-12 Reps
2B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
2C
Standing Calf Raise
3 Sets
20-30 Reps
3A
Romanian Deadlift (Dumbbell)
3 Sets
12-20 Reps
3B
Dip (Bodyweight)
3 Sets
15-30 Reps
4A
Pull-Up (Weighted)
3 Sets
6-10 Reps
4B
Pullover (Dumbbell)
3 Sets
10-15 Reps
4C
Neck Curl
3 Sets
10-15 Reps
5A
Leg Extension
4 Sets
10-15 Reps
5B
Seated Wide-Grip Row (Cable)
4 Sets
10-15 Reps
6A
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
6B
Cable Crunch
3 Sets
10-15 Reps
Day 4
1A
Back Extension
3 Sets
10-15 Reps
1B
Standing Calf Raise
3 Sets
20-30 Reps
2A
V-Bar Lat Pulldown
3 Sets
8-12 Reps
2B
Single Arm Cable Row
3 Sets
10-15 Reps
3
Hammer Curl
3 Sets
10-20 Reps
4A
Tricep Cable Kickback
4 Sets
10-15 Reps
4B
One Arm Lateral Raise (Cable)
4 Sets
10-15 Reps
5
Preacher Curl (Barbell)
4 Sets
10-15 Reps
6A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
6B
Cable Crunch
3 Sets
10-15 Reps
7A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
7B
Neck Curl
3 Sets
10-20 Reps
Day 1
1A
Overhead Press (Barbell)
3 Sets
6-8 Reps
1B
Standing Calf Raise
3 Sets
20-30 Reps
2A
Squat (Barbell)
3 Sets
6-10 Reps
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
3A
Chin-Up (Weighted)
3 Sets
4-6 Reps
3B
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
4A
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5A
Chest Fly (Cable)
3 Sets
10-15 Reps
5B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
6A
Pullover (Dumbbell)
3 Sets
10-15 Reps
6B
Neck Curl
3 Sets
10-15 Reps
6C
Knee Raise (Captain's Chair)
3 Sets
AMRAP
Day 2
1A
Barbell Row
3 Sets
6-10 Reps
1B
Power Shrug
3 Sets
15-20 Reps
1C
Standing Calf Raise
3 Sets
20-30 Reps
2A
Lying Leg Curl
3 Sets
10-15 Reps
2B
Hammer Curl
3 Sets
10-20 Reps
3A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
4A
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
4B
Decline Crunch (Weighted)
3 Sets
10-15 Reps
4C
Neck Curl
3 Sets
10-15 Reps
5A
Tricep Cable Kickback
4 Sets
15-20 Reps
5B
One Arm Lateral Raise (Cable)
4 Sets
10-20 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
Day 3
1
Reverse Pec Deck
4 Sets
15-30 Reps
2A
Overhead Press (Barbell)
3 Sets
8-12 Reps
2B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
2C
Standing Calf Raise
3 Sets
20-30 Reps
3A
Romanian Deadlift (Dumbbell)
3 Sets
12-20 Reps
3B
Dip (Bodyweight)
3 Sets
15-30 Reps
4A
Pull-Up (Weighted)
3 Sets
6-10 Reps
4B
Pullover (Dumbbell)
3 Sets
10-15 Reps
4C
Neck Curl
3 Sets
10-15 Reps
5A
Leg Extension
4 Sets
10-15 Reps
5B
Seated Wide-Grip Row (Cable)
4 Sets
10-15 Reps
6A
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
6B
Cable Crunch
3 Sets
10-15 Reps
Day 4
1A
Back Extension
3 Sets
10-15 Reps
1B
Standing Calf Raise
3 Sets
20-30 Reps
2A
V-Bar Lat Pulldown
3 Sets
8-12 Reps
2B
Single Arm Cable Row
3 Sets
10-15 Reps
3
Hammer Curl
3 Sets
10-20 Reps
4A
Tricep Cable Kickback
4 Sets
10-15 Reps
4B
One Arm Lateral Raise (Cable)
4 Sets
10-15 Reps
5
Preacher Curl (Barbell)
4 Sets
10-15 Reps
6A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
6B
Cable Crunch
3 Sets
10-15 Reps
7A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
7B
Neck Curl
3 Sets
10-20 Reps
Day 1
1A
Overhead Press (Barbell)
3 Sets
6-8 Reps
1B
Standing Calf Raise
3 Sets
20-30 Reps
2A
Squat (Barbell)
3 Sets
6-10 Reps
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
3A
Chin-Up (Weighted)
3 Sets
4-6 Reps
3B
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
4A
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5A
Chest Fly (Cable)
3 Sets
10-15 Reps
5B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
6A
Pullover (Dumbbell)
3 Sets
10-15 Reps
6B
Neck Curl
3 Sets
10-15 Reps
6C
Knee Raise (Captain's Chair)
3 Sets
AMRAP
Day 2
1A
Barbell Row
3 Sets
6-10 Reps
1B
Power Shrug
3 Sets
15-20 Reps
1C
Standing Calf Raise
3 Sets
20-30 Reps
2A
Lying Leg Curl
3 Sets
10-15 Reps
2B
Hammer Curl
3 Sets
10-20 Reps
3A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
4A
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
4B
Decline Crunch (Weighted)
3 Sets
10-15 Reps
4C
Neck Curl
3 Sets
10-15 Reps
5A
Tricep Cable Kickback
4 Sets
15-20 Reps
5B
One Arm Lateral Raise (Cable)
4 Sets
10-20 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
Day 3
1
Reverse Pec Deck
4 Sets
15-30 Reps
2A
Overhead Press (Barbell)
3 Sets
8-12 Reps
2B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
2C
Standing Calf Raise
3 Sets
20-30 Reps
3A
Romanian Deadlift (Dumbbell)
3 Sets
12-20 Reps
3B
Dip (Bodyweight)
3 Sets
15-30 Reps
4A
Pull-Up (Weighted)
3 Sets
6-10 Reps
4B
Pullover (Dumbbell)
3 Sets
10-15 Reps
4C
Neck Curl
3 Sets
10-15 Reps
5A
Leg Extension
4 Sets
10-15 Reps
5B
Seated Wide-Grip Row (Cable)
4 Sets
10-15 Reps
6A
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
6B
Cable Crunch
3 Sets
10-15 Reps
Day 4
1A
Back Extension
3 Sets
10-15 Reps
1B
Standing Calf Raise
3 Sets
20-30 Reps
2A
V-Bar Lat Pulldown
3 Sets
8-12 Reps
2B
Single Arm Cable Row
3 Sets
10-15 Reps
3
Hammer Curl
3 Sets
10-20 Reps
4A
Tricep Cable Kickback
4 Sets
10-15 Reps
4B
One Arm Lateral Raise (Cable)
4 Sets
10-15 Reps
5
Preacher Curl (Barbell)
4 Sets
10-15 Reps
6A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
6B
Cable Crunch
3 Sets
10-15 Reps
7A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
7B
Neck Curl
3 Sets
10-20 Reps
Day 1
1A
Overhead Press (Barbell)
3 Sets
6-8 Reps
1B
Standing Calf Raise
3 Sets
20-30 Reps
2A
Squat (Barbell)
3 Sets
6-10 Reps
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
3A
Chin-Up (Weighted)
3 Sets
4-6 Reps
3B
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
4A
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5A
Chest Fly (Cable)
3 Sets
10-15 Reps
5B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
6A
Pullover (Dumbbell)
3 Sets
10-15 Reps
6B
Neck Curl
3 Sets
10-15 Reps
6C
Knee Raise (Captain's Chair)
3 Sets
AMRAP
Day 2
1A
Barbell Row
3 Sets
6-10 Reps
1B
Power Shrug
3 Sets
15-20 Reps
1C
Standing Calf Raise
3 Sets
20-30 Reps
2A
Lying Leg Curl
3 Sets
10-15 Reps
2B
Hammer Curl
3 Sets
10-20 Reps
3A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
4A
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
4B
Decline Crunch (Weighted)
3 Sets
10-15 Reps
4C
Neck Curl
3 Sets
10-15 Reps
5A
Tricep Cable Kickback
4 Sets
15-20 Reps
5B
One Arm Lateral Raise (Cable)
4 Sets
10-20 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
Day 3
1
Reverse Pec Deck
4 Sets
15-30 Reps
2A
Overhead Press (Barbell)
3 Sets
8-12 Reps
2B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
2C
Standing Calf Raise
3 Sets
20-30 Reps
3A
Romanian Deadlift (Dumbbell)
3 Sets
12-20 Reps
3B
Dip (Bodyweight)
3 Sets
15-30 Reps
4A
Pull-Up (Weighted)
3 Sets
6-10 Reps
4B
Pullover (Dumbbell)
3 Sets
10-15 Reps
4C
Neck Curl
3 Sets
10-15 Reps
5A
Leg Extension
4 Sets
10-15 Reps
5B
Seated Wide-Grip Row (Cable)
4 Sets
10-15 Reps
6A
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
6B
Cable Crunch
3 Sets
10-15 Reps
Day 4
1A
Back Extension
3 Sets
10-15 Reps
1B
Standing Calf Raise
3 Sets
20-30 Reps
2A
V-Bar Lat Pulldown
3 Sets
8-12 Reps
2B
Single Arm Cable Row
3 Sets
10-15 Reps
3
Hammer Curl
3 Sets
10-20 Reps
4A
Tricep Cable Kickback
4 Sets
10-15 Reps
4B
One Arm Lateral Raise (Cable)
4 Sets
10-15 Reps
5
Preacher Curl (Barbell)
4 Sets
10-15 Reps
6A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
6B
Cable Crunch
3 Sets
10-15 Reps
7A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
7B
Neck Curl
3 Sets
10-20 Reps
Day 1
1A
Overhead Press (Barbell)
3 Sets
6-8 Reps
1B
Standing Calf Raise
3 Sets
20-30 Reps
2A
Squat (Barbell)
3 Sets
6-10 Reps
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
3A
Chin-Up (Weighted)
3 Sets
4-6 Reps
3B
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
4A
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5A
Chest Fly (Cable)
3 Sets
10-15 Reps
5B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
6A
Pullover (Dumbbell)
3 Sets
10-15 Reps
6B
Neck Curl
3 Sets
10-15 Reps
6C
Knee Raise (Captain's Chair)
3 Sets
AMRAP
Day 2
1A
Barbell Row
3 Sets
6-10 Reps
1B
Power Shrug
3 Sets
15-20 Reps
1C
Standing Calf Raise
3 Sets
20-30 Reps
2A
Lying Leg Curl
3 Sets
10-15 Reps
2B
Hammer Curl
3 Sets
10-20 Reps
3A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
4A
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
4B
Decline Crunch (Weighted)
3 Sets
10-15 Reps
4C
Neck Curl
3 Sets
10-15 Reps
5A
Tricep Cable Kickback
4 Sets
15-20 Reps
5B
One Arm Lateral Raise (Cable)
4 Sets
10-20 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
Day 3
1
Reverse Pec Deck
4 Sets
15-30 Reps
2A
Overhead Press (Barbell)
3 Sets
8-12 Reps
2B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
2C
Standing Calf Raise
3 Sets
20-30 Reps
3A
Romanian Deadlift (Dumbbell)
3 Sets
12-20 Reps
3B
Dip (Bodyweight)
3 Sets
15-30 Reps
4A
Pull-Up (Weighted)
3 Sets
6-10 Reps
4B
Pullover (Dumbbell)
3 Sets
10-15 Reps
4C
Neck Curl
3 Sets
10-15 Reps
5A
Leg Extension
4 Sets
10-15 Reps
5B
Seated Wide-Grip Row (Cable)
4 Sets
10-15 Reps
6A
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
6B
Cable Crunch
3 Sets
10-15 Reps
Day 4
1A
Back Extension
3 Sets
10-15 Reps
1B
Standing Calf Raise
3 Sets
20-30 Reps
2A
V-Bar Lat Pulldown
3 Sets
8-12 Reps
2B
Single Arm Cable Row
3 Sets
10-15 Reps
3
Hammer Curl
3 Sets
10-20 Reps
4A
Tricep Cable Kickback
4 Sets
10-15 Reps
4B
One Arm Lateral Raise (Cable)
4 Sets
10-15 Reps
5
Preacher Curl (Barbell)
4 Sets
10-15 Reps
6A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
6B
Cable Crunch
3 Sets
10-15 Reps
7A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
7B
Neck Curl
3 Sets
10-20 Reps
Day 1
1A
Overhead Press (Barbell)
3 Sets
6-8 Reps
1B
Standing Calf Raise
3 Sets
20-30 Reps
2A
Squat (Barbell)
3 Sets
6-10 Reps
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
3A
Chin-Up (Weighted)
3 Sets
4-6 Reps
3B
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
4A
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5A
Chest Fly (Cable)
3 Sets
10-15 Reps
5B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
6A
Pullover (Dumbbell)
3 Sets
10-15 Reps
6B
Neck Curl
3 Sets
10-15 Reps
6C
Knee Raise (Captain's Chair)
3 Sets
AMRAP
Day 2
1A
Barbell Row
3 Sets
6-10 Reps
1B
Power Shrug
3 Sets
15-20 Reps
1C
Standing Calf Raise
3 Sets
20-30 Reps
2A
Lying Leg Curl
3 Sets
10-15 Reps
2B
Hammer Curl
3 Sets
10-20 Reps
3A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
4A
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
4B
Decline Crunch (Weighted)
3 Sets
10-15 Reps
4C
Neck Curl
3 Sets
10-15 Reps
5A
Tricep Cable Kickback
4 Sets
15-20 Reps
5B
One Arm Lateral Raise (Cable)
4 Sets
10-20 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
Day 3
1
Reverse Pec Deck
4 Sets
15-30 Reps
2A
Overhead Press (Barbell)
3 Sets
8-12 Reps
2B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
2C
Standing Calf Raise
3 Sets
20-30 Reps
3A
Romanian Deadlift (Dumbbell)
3 Sets
12-20 Reps
3B
Dip (Bodyweight)
3 Sets
15-30 Reps
4A
Pull-Up (Weighted)
3 Sets
6-10 Reps
4B
Pullover (Dumbbell)
3 Sets
10-15 Reps
4C
Neck Curl
3 Sets
10-15 Reps
5A
Leg Extension
4 Sets
10-15 Reps
5B
Seated Wide-Grip Row (Cable)
4 Sets
10-15 Reps
6A
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
6B
Cable Crunch
3 Sets
10-15 Reps
Day 4
1A
Back Extension
3 Sets
10-15 Reps
1B
Standing Calf Raise
3 Sets
20-30 Reps
2A
V-Bar Lat Pulldown
3 Sets
8-12 Reps
2B
Single Arm Cable Row
3 Sets
10-15 Reps
3
Hammer Curl
3 Sets
10-20 Reps
4A
Tricep Cable Kickback
4 Sets
10-15 Reps
4B
One Arm Lateral Raise (Cable)
4 Sets
10-15 Reps
5
Preacher Curl (Barbell)
4 Sets
10-15 Reps
6A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
6B
Cable Crunch
3 Sets
10-15 Reps
7A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
7B
Neck Curl
3 Sets
10-20 Reps
Day 5
1A
Overhead Press (Barbell)
3 Sets
6-8 Reps
1B
Standing Calf Raise
3 Sets
20-30 Reps
2A
Squat (Barbell)
3 Sets
6-10 Reps
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
3A
Chin-Up (Weighted)
3 Sets
4-6 Reps
3B
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
4A
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
5A
Chest Fly (Cable)
3 Sets
10-15 Reps
5B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
6A
Pullover (Dumbbell)
3 Sets
10-15 Reps
6B
Neck Curl
3 Sets
10-15 Reps
6C
Knee Raise (Captain's Chair)
3 Sets
AMRAP
Day 6
1A
Barbell Row
3 Sets
6-10 Reps
1B
Power Shrug
3 Sets
15-20 Reps
1C
Standing Calf Raise
3 Sets
20-30 Reps
2A
Lying Leg Curl
3 Sets
10-15 Reps
2B
Hammer Curl
3 Sets
10-20 Reps
3A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
4A
Bulgarian Split Squat (Dumbbell)
3 Sets
10-15 Reps
4B
Decline Crunch (Weighted)
3 Sets
10-15 Reps
4C
Neck Curl
3 Sets
10-15 Reps
5A
Tricep Cable Kickback
4 Sets
15-20 Reps
5B
One Arm Lateral Raise (Cable)
4 Sets
10-20 Reps
6
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
Day 7
1
Reverse Pec Deck
4 Sets
15-30 Reps
2A
Overhead Press (Barbell)
3 Sets
8-12 Reps
2B
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
2C
Standing Calf Raise
3 Sets
20-30 Reps
3A
Romanian Deadlift (Dumbbell)
3 Sets
12-20 Reps
3B
Dip (Bodyweight)
3 Sets
15-30 Reps
4A
Pull-Up (Weighted)
3 Sets
6-10 Reps
4B
Pullover (Dumbbell)
3 Sets
10-15 Reps
4C
Neck Curl
3 Sets
10-15 Reps
5A
Leg Extension
4 Sets
10-15 Reps
5B
Seated Wide-Grip Row (Cable)
4 Sets
10-15 Reps
6A
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
6B
Cable Crunch
3 Sets
10-15 Reps
Day 8
1A
Back Extension
3 Sets
10-15 Reps
1B
Standing Calf Raise
3 Sets
20-30 Reps
2A
V-Bar Lat Pulldown
3 Sets
8-12 Reps
2B
Single Arm Cable Row
3 Sets
10-15 Reps
3
Hammer Curl
3 Sets
10-20 Reps
4A
Tricep Cable Kickback
4 Sets
10-15 Reps
4B
One Arm Lateral Raise (Cable)
4 Sets
10-15 Reps
5
Preacher Curl (Barbell)
4 Sets
10-15 Reps
6A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
6B
Cable Crunch
3 Sets
10-15 Reps
7A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
7B
Neck Curl
3 Sets
10-20 Reps