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Spartan V (1.5)
by Spartan 013
3 athletes joined
Program Description
2nd Phase of the mass building protocol The new class of Spartan training continues. This multi phase program will build you into a futuristic elite warrior ready for your own suit of power armor. Phase 1,1.5 A hypertrophy program to pack on pounds of muscle. Phase 2 A strength protocol to make sure you are Spartan strong. Phase 3 A performance protocol to enhance speed, endurance, athletic and combat performance. Each Phase can be repeated or cycled to achieve the results you want. (This program won't give you the body of a 7' genetically engendered, bionically enhanced super soldier with unbreakable bones but it will hopefully make you bigger, stronger and more prepared for life's every day battles. ) Take rest days as needed. 3 days on 1 day off is a good start. Start at 15 to 20 reps matching first reps each set adding 1 to 2 reps each week to first set. Raising the weight if you can get more than 25 reps. Rep rir (reps in reserve) 3 then rir 2 Rep range 15 to 20 building to 20 to 25 If you are fully recovered and feel you need more stimulus you could add up to 6 sets of each exercise. Start with 3 sets if 4 sets are too many. Week 8 is a deload week, less sets lower weight same reps.
Program Overview
Level
Intermediate
Goal
Bodybuilding
Equipment
Garage Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Feb 20, 2024 08:14
Last Edited
Jun 02, 2024 07:29
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Week 1
1 / 8 Weeks
Day 1
1
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
@7
2
Seated Dumbbell Curl
4 Sets
15-20 Reps
@7
3
Skull Crusher
4 Sets
15-20 Reps
@7
4
Wrist Curls
4 Sets
15-20 Reps
@7
5
Reverse Wrist Curl (Dumbbell)
4 Sets
15-20 Reps
@7
6
Chest Fly (Dumbbell)
4 Sets
15-20 Reps
@7
7
Pullover (Dumbbell)
4 Sets
15-20 Reps
@7
8
Rear Delt Row
4 Sets
15-20 Reps
@7
Day 2
1
Squat (Low Bar)
3 Sets
8-10 Reps
@7
2
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@7
3
Split Squat (Dumbbell)
3 Sets
6-8 Reps
@7
4
Standing Calf Raise
3 Sets
12-15 Reps
@7
5
Shrug (Dumbbell)
3 Sets
12-15 Reps
@7
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
15-20 Reps
@7
2
Chest Supported Row (Dumbbell)
4 Sets
15-20 Reps
@7
3
Incline Curl (Dumbbell)
4 Sets
15-20 Reps
@7
4
Incline Tricep Extension (Dumbbell)
4 Sets
15-20 Reps
@7
5
Upright Row (Dumbbell)
4 Sets
15-20 Reps
@7
6
Lying Rear Lateral Raise
4 Sets
15-20 Reps
@7
Day 4
1
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
@7
2
Seated Dumbbell Curl
4 Sets
15-20 Reps
@7
3
Skull Crusher
4 Sets
15-20 Reps
@7
4
Wrist Curls
4 Sets
15-20 Reps
@7
5
Reverse Wrist Curl (Dumbbell)
4 Sets
15-20 Reps
@7
6
Chest Fly (Dumbbell)
4 Sets
15-20 Reps
@7
7
Pullover (Dumbbell)
4 Sets
15-20 Reps
@7
8
Rear Delt Row
4 Sets
15-20 Reps
@7
Day 5
1
Squat (Low Bar)
3 Sets
8-10 Reps
@7
2
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@7
3
Split Squat (Dumbbell)
3 Sets
6-8 Reps
@7
4
Standing Calf Raise
3 Sets
12-15 Reps
@7
5
Shrug (Dumbbell)
3 Sets
12-15 Reps
@7
Day 6
1
Incline Bench Press (Dumbbell)
4 Sets
15-20 Reps
@7
2
Chest Supported Row (Dumbbell)
4 Sets
15-20 Reps
@7
3
Incline Curl (Dumbbell)
4 Sets
15-20 Reps
@7
4
Incline Tricep Extension (Dumbbell)
4 Sets
15-20 Reps
@7
5
Upright Row (Dumbbell)
4 Sets
15-20 Reps
@7
6
Lying Rear Lateral Raise
4 Sets
15-20 Reps
@7
Day 1
1
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
@7
2
Seated Dumbbell Curl
4 Sets
15-20 Reps
@7
3
Skull Crusher
4 Sets
15-20 Reps
@7
4
Wrist Curls
4 Sets
15-20 Reps
@7
5
Reverse Wrist Curl (Dumbbell)
4 Sets
15-20 Reps
@7
6
Chest Fly (Dumbbell)
4 Sets
15-20 Reps
@7
7
Pullover (Dumbbell)
4 Sets
15-20 Reps
@7
8
Rear Delt Row
4 Sets
15-20 Reps
@7
Day 2
1
Squat (Low Bar)
3 Sets
8-10 Reps
@7
2
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@7
3
Split Squat (Dumbbell)
3 Sets
6-8 Reps
@7
4
Standing Calf Raise
3 Sets
12-15 Reps
@7
5
Shrug (Dumbbell)
3 Sets
12-15 Reps
@7
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
15-20 Reps
@7
2
Chest Supported Row (Dumbbell)
4 Sets
15-20 Reps
@7
3
Incline Curl (Dumbbell)
4 Sets
15-20 Reps
@7
4
Incline Tricep Extension (Dumbbell)
4 Sets
15-20 Reps
@7
5
Upright Row (Dumbbell)
4 Sets
15-20 Reps
@7
6
Lying Rear Lateral Raise
4 Sets
15-20 Reps
@7
Day 4
1
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
@7
2
Seated Dumbbell Curl
4 Sets
15-20 Reps
@7
3
Skull Crusher
4 Sets
15-20 Reps
@7
4
Wrist Curls
4 Sets
15-20 Reps
@7
5
Reverse Wrist Curl (Dumbbell)
4 Sets
15-20 Reps
@7
6
Chest Fly (Dumbbell)
4 Sets
15-20 Reps
@7
7
Pullover (Dumbbell)
4 Sets
15-20 Reps
@7
8
Rear Delt Row
4 Sets
15-20 Reps
@7
Day 5
1
Squat (Low Bar)
3 Sets
8-10 Reps
@7
2
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@7
3
Split Squat (Dumbbell)
3 Sets
6-8 Reps
@7
4
Standing Calf Raise
3 Sets
12-15 Reps
@7
5
Shrug (Dumbbell)
3 Sets
12-15 Reps
@7
Day 6
1
Incline Bench Press (Dumbbell)
4 Sets
15-20 Reps
@7
2
Chest Supported Row (Dumbbell)
4 Sets
15-20 Reps
@7
3
Incline Curl (Dumbbell)
4 Sets
15-20 Reps
@7
4
Incline Tricep Extension (Dumbbell)
4 Sets
15-20 Reps
@7
5
Upright Row (Dumbbell)
4 Sets
15-20 Reps
@7
6
Lying Rear Lateral Raise
4 Sets
15-20 Reps
@7
Day 1
1
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
@7
2
Seated Dumbbell Curl
4 Sets
15-20 Reps
@7
3
Skull Crusher
4 Sets
15-20 Reps
@7
4
Wrist Curls
4 Sets
15-20 Reps
@7
5
Reverse Wrist Curl (Dumbbell)
4 Sets
15-20 Reps
@7
6
Chest Fly (Dumbbell)
4 Sets
15-20 Reps
@7
7
Pullover (Dumbbell)
4 Sets
15-20 Reps
@7
8
Rear Delt Row
4 Sets
15-20 Reps
@7
Day 2
1
Squat (Low Bar)
3 Sets
8-10 Reps
@7
2
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@7
3
Split Squat (Dumbbell)
3 Sets
6-8 Reps
@7
4
Standing Calf Raise
3 Sets
12-15 Reps
@7
5
Shrug (Dumbbell)
3 Sets
12-15 Reps
@7
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
15-20 Reps
@7
2
Chest Supported Row (Dumbbell)
4 Sets
15-20 Reps
@7
3
Incline Curl (Dumbbell)
4 Sets
15-20 Reps
@7
4
Incline Tricep Extension (Dumbbell)
4 Sets
15-20 Reps
@7
5
Upright Row (Dumbbell)
4 Sets
15-20 Reps
@7
6
Lying Rear Lateral Raise
4 Sets
15-20 Reps
@7
Day 4
1
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
@7
2
Seated Dumbbell Curl
4 Sets
15-20 Reps
@7
3
Skull Crusher
4 Sets
15-20 Reps
@7
4
Wrist Curls
4 Sets
15-20 Reps
@7
5
Reverse Wrist Curl (Dumbbell)
4 Sets
15-20 Reps
@7
6
Chest Fly (Dumbbell)
4 Sets
15-20 Reps
@7
7
Pullover (Dumbbell)
4 Sets
15-20 Reps
@7
8
Rear Delt Row
4 Sets
15-20 Reps
@7
Day 5
1
Squat (Low Bar)
3 Sets
8-10 Reps
@7
2
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@7
3
Split Squat (Dumbbell)
3 Sets
6-8 Reps
@7
4
Standing Calf Raise
3 Sets
12-15 Reps
@7
5
Shrug (Dumbbell)
3 Sets
12-15 Reps
@7
Day 6
1
Incline Bench Press (Dumbbell)
4 Sets
15-20 Reps
@7
2
Chest Supported Row (Dumbbell)
4 Sets
15-20 Reps
@7
3
Incline Curl (Dumbbell)
4 Sets
15-20 Reps
@7
4
Incline Tricep Extension (Dumbbell)
4 Sets
15-20 Reps
@7
5
Upright Row (Dumbbell)
4 Sets
15-20 Reps
@7
6
Lying Rear Lateral Raise
4 Sets
15-20 Reps
@7
Day 1
1
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
@7
2
Seated Dumbbell Curl
4 Sets
15-20 Reps
@7
3
Skull Crusher
4 Sets
15-20 Reps
@7
4
Wrist Curls
4 Sets
15-20 Reps
@7
5
Reverse Wrist Curl (Dumbbell)
4 Sets
15-20 Reps
@7
6
Chest Fly (Dumbbell)
4 Sets
15-20 Reps
@7
7
Pullover (Dumbbell)
4 Sets
15-20 Reps
@7
8
Rear Delt Row
4 Sets
15-20 Reps
@7
Day 2
1
Squat (Low Bar)
3 Sets
8-10 Reps
@7
2
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@7
3
Split Squat (Dumbbell)
3 Sets
6-8 Reps
@7
4
Standing Calf Raise
3 Sets
12-15 Reps
@7
5
Shrug (Dumbbell)
3 Sets
12-15 Reps
@7
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
15-20 Reps
@7
2
Chest Supported Row (Dumbbell)
4 Sets
15-20 Reps
@7
3
Incline Curl (Dumbbell)
4 Sets
15-20 Reps
@7
4
Incline Tricep Extension (Dumbbell)
4 Sets
15-20 Reps
@7
5
Upright Row (Dumbbell)
4 Sets
15-20 Reps
@7
6
Lying Rear Lateral Raise
4 Sets
15-20 Reps
@7
Day 4
1
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
@7
2
Seated Dumbbell Curl
4 Sets
15-20 Reps
@7
3
Skull Crusher
4 Sets
15-20 Reps
@7
4
Wrist Curls
4 Sets
15-20 Reps
@7
5
Reverse Wrist Curl (Dumbbell)
4 Sets
15-20 Reps
@7
6
Chest Fly (Dumbbell)
4 Sets
15-20 Reps
@7
7
Pullover (Dumbbell)
4 Sets
15-20 Reps
@7
8
Rear Delt Row
4 Sets
15-20 Reps
@7
Day 5
1
Squat (Low Bar)
3 Sets
8-10 Reps
@7
2
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@7
3
Split Squat (Dumbbell)
3 Sets
6-8 Reps
@7
4
Standing Calf Raise
3 Sets
12-15 Reps
@7
5
Shrug (Dumbbell)
3 Sets
12-15 Reps
@7
Day 6
1
Incline Bench Press (Dumbbell)
4 Sets
15-20 Reps
@7
2
Chest Supported Row (Dumbbell)
4 Sets
15-20 Reps
@7
3
Incline Curl (Dumbbell)
4 Sets
15-20 Reps
@7
4
Incline Tricep Extension (Dumbbell)
4 Sets
15-20 Reps
@7
5
Upright Row (Dumbbell)
4 Sets
15-20 Reps
@7
6
Lying Rear Lateral Raise
4 Sets
15-20 Reps
@7
Day 1
1
Lateral Raise (Dumbbell)
4 Sets
20-25 Reps
@7.5
2
Seated Dumbbell Curl
4 Sets
20-25 Reps
@7.5
3
Skull Crusher
4 Sets
20-25 Reps
@7.5
4
Wrist Curls
4 Sets
20-25 Reps
@7.5
5
Reverse Wrist Curl (Dumbbell)
4 Sets
20-25 Reps
@7.5
6
Chest Fly (Dumbbell)
4 Sets
20-25 Reps
@7.5
7
Pullover (Dumbbell)
4 Sets
20-25 Reps
@7.5
8
Rear Delt Row
4 Sets
20-25 Reps
@7.5
Day 2
1
Squat (Low Bar)
3 Sets
12-15 Reps
@7.5
2
Romanian Deadlift (Dumbbell)
3 Sets
12-15 Reps
@7.5
3
Split Squat (Dumbbell)
3 Sets
8-12 Reps
@7.5
4
Standing Calf Raise
3 Sets
15-20 Reps
@7.5
5
Shrug (Dumbbell)
3 Sets
15-20 Reps
@7.5
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
20-25 Reps
@7.5
2
Chest Supported Row (Dumbbell)
4 Sets
20-25 Reps
@7.5
3
Incline Curl (Dumbbell)
4 Sets
20-25 Reps
@7.5
4
Incline Tricep Extension (Dumbbell)
4 Sets
20-25 Reps
@7.5
5
Upright Row (Dumbbell)
4 Sets
20-25 Reps
@7.5
6
Lying Rear Lateral Raise
4 Sets
20-25 Reps
@7.5
Day 4
1
Lateral Raise (Dumbbell)
4 Sets
20-25 Reps
@7.5
2
Seated Dumbbell Curl
4 Sets
20-25 Reps
@7.5
3
Skull Crusher
4 Sets
20-25 Reps
@7.5
4
Wrist Curls
4 Sets
20-25 Reps
@7.5
5
Reverse Wrist Curl (Dumbbell)
4 Sets
20-25 Reps
@7.5
6
Chest Fly (Dumbbell)
4 Sets
20-25 Reps
@7.5
7
Pullover (Dumbbell)
4 Sets
20-25 Reps
@7.5
8
Rear Delt Row
4 Sets
20-25 Reps
@7.5
Day 5
1
Squat (Low Bar)
3 Sets
12-15 Reps
@7.5
2
Romanian Deadlift (Dumbbell)
1 Set
12-15 Reps
@7.5
3
Split Squat (Dumbbell)
3 Sets
10-12 Reps
@7
4
Standing Calf Raise
3 Sets
15-20 Reps
@7.5
5
Shrug (Dumbbell)
3 Sets
15-20 Reps
@7.5
Day 6
1
Incline Bench Press (Dumbbell)
4 Sets
20-25 Reps
@7.5
2
Chest Supported Row (Dumbbell)
4 Sets
20-25 Reps
@7.5
3
Incline Curl (Dumbbell)
4 Sets
20-25 Reps
@7.5
4
Incline Tricep Extension (Dumbbell)
4 Sets
20-25 Reps
@7.5
5
Upright Row (Dumbbell)
4 Sets
20-25 Reps
@7.5
6
Lying Rear Lateral Raise
4 Sets
20-25 Reps
@7.5
Day 1
1
Lateral Raise (Dumbbell)
4 Sets
20-25 Reps
@7.5
2
Seated Dumbbell Curl
4 Sets
20-25 Reps
@7.5
3
Skull Crusher
4 Sets
20-25 Reps
@7.5
4
Wrist Curls
4 Sets
20-25 Reps
@7.5
5
Reverse Wrist Curl (Dumbbell)
4 Sets
20-25 Reps
@7.5
6
Chest Fly (Dumbbell)
4 Sets
20-25 Reps
@7.5
7
Pullover (Dumbbell)
4 Sets
20-25 Reps
@7.5
8
Rear Delt Row
4 Sets
20-25 Reps
@7.5
Day 2
1
Squat (Low Bar)
3 Sets
12-15 Reps
@7.5
2
Romanian Deadlift (Dumbbell)
3 Sets
12-15 Reps
@7.5
3
Split Squat (Dumbbell)
3 Sets
8-12 Reps
@7.5
4
Standing Calf Raise
3 Sets
15-20 Reps
@7.5
5
Shrug (Dumbbell)
3 Sets
15-20 Reps
@7.5
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
20-25 Reps
@7.5
2
Chest Supported Row (Dumbbell)
4 Sets
20-25 Reps
@7.5
3
Incline Curl (Dumbbell)
4 Sets
20-25 Reps
@7.5
4
Incline Tricep Extension (Dumbbell)
4 Sets
20-25 Reps
@7.5
5
Upright Row (Dumbbell)
4 Sets
20-25 Reps
@7.5
6
Lying Rear Lateral Raise
4 Sets
20-25 Reps
@7.5
Day 4
1
Lateral Raise (Dumbbell)
4 Sets
20-25 Reps
@7.5
2
Seated Dumbbell Curl
4 Sets
20-25 Reps
@7.5
3
Skull Crusher
4 Sets
20-25 Reps
@7.5
4
Wrist Curls
4 Sets
20-25 Reps
@7.5
5
Reverse Wrist Curl (Dumbbell)
4 Sets
20-25 Reps
@7.5
6
Chest Fly (Dumbbell)
4 Sets
20-25 Reps
@7.5
7
Pullover (Dumbbell)
4 Sets
20-25 Reps
@7.5
8
Rear Delt Row
4 Sets
20-25 Reps
@7.5
Day 5
1
Squat (Low Bar)
3 Sets
12-15 Reps
@7.5
2
Romanian Deadlift (Dumbbell)
1 Set
12-15 Reps
@7.5
3
Split Squat (Dumbbell)
3 Sets
10-12 Reps
@7
4
Standing Calf Raise
3 Sets
15-20 Reps
@7.5
5
Shrug (Dumbbell)
3 Sets
15-20 Reps
@7.5
Day 6
1
Incline Bench Press (Dumbbell)
4 Sets
20-25 Reps
@7.5
2
Chest Supported Row (Dumbbell)
4 Sets
20-25 Reps
@7.5
3
Incline Curl (Dumbbell)
4 Sets
20-25 Reps
@7.5
4
Incline Tricep Extension (Dumbbell)
4 Sets
20-25 Reps
@7.5
5
Upright Row (Dumbbell)
4 Sets
20-25 Reps
@7.5
6
Lying Rear Lateral Raise
4 Sets
20-25 Reps
@7.5
Day 1
1
Lateral Raise (Dumbbell)
4 Sets
20-25 Reps
@7.5
2
Seated Dumbbell Curl
4 Sets
20-25 Reps
@7.5
3
Skull Crusher
4 Sets
20-25 Reps
@7.5
4
Wrist Curls
4 Sets
20-25 Reps
@7.5
5
Reverse Wrist Curl (Dumbbell)
4 Sets
20-25 Reps
@7.5
6
Chest Fly (Dumbbell)
4 Sets
20-25 Reps
@7.5
7
Pullover (Dumbbell)
4 Sets
20-25 Reps
@7.5
8
Rear Delt Row
4 Sets
20-25 Reps
@7.5
Day 2
1
Squat (Low Bar)
3 Sets
12-15 Reps
@7.5
2
Romanian Deadlift (Dumbbell)
3 Sets
12-15 Reps
@7.5
3
Split Squat (Dumbbell)
3 Sets
8-12 Reps
@7.5
4
Standing Calf Raise
3 Sets
15-20 Reps
@7.5
5
Shrug (Dumbbell)
3 Sets
15-20 Reps
@7.5
Day 3
1
Incline Bench Press (Dumbbell)
4 Sets
20-25 Reps
@7.5
2
Chest Supported Row (Dumbbell)
4 Sets
20-25 Reps
@7.5
3
Incline Curl (Dumbbell)
4 Sets
20-25 Reps
@7.5
4
Incline Tricep Extension (Dumbbell)
4 Sets
20-25 Reps
@7.5
5
Upright Row (Dumbbell)
4 Sets
20-25 Reps
@7.5
6
Lying Rear Lateral Raise
4 Sets
20-25 Reps
@7.5
Day 4
1
Lateral Raise (Dumbbell)
4 Sets
20-25 Reps
@7.5
2
Seated Dumbbell Curl
4 Sets
20-25 Reps
@7.5
3
Skull Crusher
4 Sets
20-25 Reps
@7.5
4
Wrist Curls
4 Sets
20-25 Reps
@7.5
5
Reverse Wrist Curl (Dumbbell)
4 Sets
20-25 Reps
@7.5
6
Chest Fly (Dumbbell)
4 Sets
20-25 Reps
@7.5
7
Pullover (Dumbbell)
4 Sets
20-25 Reps
@7.5
8
Rear Delt Row
4 Sets
20-25 Reps
@7.5
Day 5
1
Squat (Low Bar)
3 Sets
12-15 Reps
@7.5
2
Romanian Deadlift (Dumbbell)
1 Set
12-15 Reps
@7.5
3
Split Squat (Dumbbell)
3 Sets
10-12 Reps
@7
4
Standing Calf Raise
3 Sets
15-20 Reps
@7.5
5
Shrug (Dumbbell)
3 Sets
15-20 Reps
@7.5
Day 6
1
Incline Bench Press (Dumbbell)
4 Sets
20-25 Reps
@7.5
2
Chest Supported Row (Dumbbell)
4 Sets
20-25 Reps
@7.5
3
Incline Curl (Dumbbell)
4 Sets
20-25 Reps
@7.5
4
Incline Tricep Extension (Dumbbell)
4 Sets
20-25 Reps
@7.5
5
Upright Row (Dumbbell)
4 Sets
20-25 Reps
@7.5
6
Lying Rear Lateral Raise
4 Sets
20-25 Reps
@7.5
Day 1
1
Lateral Raise (Dumbbell)
2 Sets
20-25 Reps
@6
2
Seated Dumbbell Curl
2 Sets
20-25 Reps
@6
3
Skull Crusher
2 Sets
20-25 Reps
@6
4
Wrist Curls
2 Sets
20-25 Reps
@6
5
Reverse Wrist Curl (Dumbbell)
2 Sets
20-25 Reps
@6
6
Chest Fly (Dumbbell)
2 Sets
20-25 Reps
@6
7
Pullover (Dumbbell)
2 Sets
20-25 Reps
@6
8
Rear Delt Row
2 Sets
20-25 Reps
@6
Day 2
1
Squat (Low Bar)
2 Sets
12-15 Reps
@6.5
2
Romanian Deadlift (Dumbbell)
2 Sets
12-15 Reps
@6.5
3
Split Squat (Dumbbell)
2 Sets
8-12 Reps
@6.5
4
Standing Calf Raise
2 Sets
15-20 Reps
@6.5
5
Shrug (Dumbbell)
2 Sets
15-20 Reps
@6.5
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
20-25 Reps
@6.5
2
Chest Supported Row (Dumbbell)
2 Sets
20-25 Reps
@6.5
3
Incline Curl (Dumbbell)
2 Sets
20-25 Reps
@6.5
4
Incline Tricep Extension (Dumbbell)
2 Sets
20-25 Reps
@6.5
5
Upright Row (Dumbbell)
2 Sets
20-25 Reps
@6.5
6
Lying Rear Lateral Raise
2 Sets
20-25 Reps
@6.5
Day 4
1
Lateral Raise (Dumbbell)
2 Sets
20-25 Reps
@6
2
Seated Dumbbell Curl
2 Sets
20-25 Reps
@6
3
Skull Crusher
2 Sets
20-25 Reps
@6
4
Wrist Curls
2 Sets
20-25 Reps
@6
5
Reverse Wrist Curl (Dumbbell)
2 Sets
20-25 Reps
@6
6
Chest Fly (Dumbbell)
2 Sets
20-25 Reps
@6
7
Pullover (Dumbbell)
2 Sets
20-25 Reps
@6
8
Rear Delt Row
2 Sets
20-25 Reps
@6
Day 5
1
Squat (Low Bar)
2 Sets
12-15 Reps
@6.5
2
Romanian Deadlift (Dumbbell)
2 Sets
12-15 Reps
@6.5
3
Split Squat (Dumbbell)
2 Sets
8-12 Reps
@6.5
4
Standing Calf Raise
2 Sets
15-20 Reps
@6.5
5
Shrug (Dumbbell)
2 Sets
15-20 Reps
@6.5
Day 6
1
Incline Bench Press (Dumbbell)
2 Sets
20-25 Reps
@6.5
2
Chest Supported Row (Dumbbell)
2 Sets
20-25 Reps
@6.5
3
Incline Curl (Dumbbell)
2 Sets
20-25 Reps
@6.5
4
Incline Tricep Extension (Dumbbell)
2 Sets
20-25 Reps
@6.5
5
Upright Row (Dumbbell)
2 Sets
20-25 Reps
@6.5
6
Lying Rear Lateral Raise
2 Sets
20-25 Reps
@6.5