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SUPER HEROE
by Anderson Ferreira
1 athletes joined
Program Description
Fundamentos
Program Overview
Level
Beginner, Novice
Goal
Athletics
Equipment
At Home
Program Length
12 weeks
Time Per Workout
90 minutes
Created
May 11, 2024 12:40
Last Edited
May 31, 2024 05:53
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Week 1
1 / 12 Weeks
Day 2
1A
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
20 Reps
1B
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
20 Reps
2A
Bicep Curl (Barbell)
3 Sets
8 Reps
2B
Decline Bench Press (Dumbbell)
3 Sets
8 Reps
3A
Preacher Curl (Dumbbell)
3 Sets
10 Reps
3B
Incline Tricep Extension (Dumbbell)
3 Sets
10 Reps
4A
Hammer Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
4B
Tricep Extension (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
5
Abs Crunch (Bodyweight)
4 Sets
15 Reps
Day 3
1
Kettlebell Swing
3 Sets
10 Reps
2
Wrist Curls
3 Sets
10 Reps
3
V-Up
4 Sets
15 Reps
4
Ab Wheel
3 Sets
15 Reps
5
Side Plank
6 Sets
1 mins
6
Cable Crunch
3 Sets
10 Reps
Day 4
1
Shrug (Dumbbell)
4 Sets
8 Reps
2A
Deadlift (Smith Machine)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
2B
Upright Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
3
Rear Delt Row
3 Sets
12 Reps
4
Rear Delt Fly (Machine)
3 Sets
12 Reps
5
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
6
Reverse Abs Crunch (Bodyweight)
4 Sets
15 Reps
Day 5
1A
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
1B
Barbell Row
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
2A
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
2B
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
3A
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
3B
Seated Row (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
4A
Pec Deck (Machine)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
4B
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
5
Leg Raise (Captain's Chair)
4 Sets
15 Reps
Day 1
1
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
2A
Upright Row (Dumbbell)
3 Sets
10 Reps
2B
Lateral Raise (Dumbbell)
3 Sets
10 Reps
3
Arnold Press
3 Sets
8 Reps
4
One Arm Lateral Raise (Dumbbell)
10 Sets
10 Reps
5
Shrug (Barbell)
5 Sets
10 Reps
6
Plank
3 Sets
1 mins
Day 1
1
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
2A
Upright Row (Dumbbell)
3 Sets
10 Reps
2B
Lateral Raise (Dumbbell)
3 Sets
10 Reps
3
Arnold Press
3 Sets
8 Reps
4
One Arm Lateral Raise (Dumbbell)
10 Sets
10 Reps
5
Shrug (Barbell)
5 Sets
10 Reps
6
Plank
3 Sets
1 mins
Day 2
1A
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
20 Reps
1B
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
20 Reps
2A
Bicep Curl (Barbell)
3 Sets
8 Reps
2B
Decline Bench Press (Dumbbell)
3 Sets
8 Reps
3A
Preacher Curl (Dumbbell)
3 Sets
10 Reps
3B
Incline Tricep Extension (Dumbbell)
3 Sets
10 Reps
4A
Hammer Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
4B
Tricep Extension (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
5
Abs Crunch (Bodyweight)
4 Sets
15 Reps
Day 3
1
Kettlebell Swing
3 Sets
10 Reps
2
Wrist Curls
3 Sets
10 Reps
3
V-Up
4 Sets
15 Reps
4
Ab Wheel
3 Sets
15 Reps
5
Side Plank
6 Sets
1 mins
6
Cable Crunch
3 Sets
10 Reps
Day 4
1
Shrug (Dumbbell)
4 Sets
8 Reps
2A
Deadlift (Smith Machine)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
2B
Upright Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
3
Rear Delt Row
3 Sets
12 Reps
4
Rear Delt Fly (Machine)
3 Sets
12 Reps
5
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
6
Reverse Abs Crunch (Bodyweight)
4 Sets
15 Reps
Day 5
1A
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
1B
Barbell Row
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
2A
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
2B
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
3A
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
3B
Seated Row (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
4A
Pec Deck (Machine)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
4B
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
5
Leg Raise (Captain's Chair)
4 Sets
15 Reps
Day 1
1
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
2A
Upright Row (Dumbbell)
3 Sets
10 Reps
2B
Lateral Raise (Dumbbell)
3 Sets
10 Reps
3
Arnold Press
3 Sets
8 Reps
4
One Arm Lateral Raise (Dumbbell)
10 Sets
10 Reps
5
Shrug (Barbell)
5 Sets
10 Reps
6
Plank
3 Sets
1 mins
Day 2
1A
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
20 Reps
1B
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
20 Reps
2A
Bicep Curl (Barbell)
3 Sets
8 Reps
2B
Decline Bench Press (Dumbbell)
3 Sets
8 Reps
3A
Preacher Curl (Dumbbell)
3 Sets
10 Reps
3B
Incline Tricep Extension (Dumbbell)
3 Sets
10 Reps
4A
Hammer Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
4B
Tricep Extension (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
5
Abs Crunch (Bodyweight)
4 Sets
15 Reps
Day 3
1
Kettlebell Swing
3 Sets
10 Reps
2
Wrist Curls
3 Sets
10 Reps
3
V-Up
4 Sets
15 Reps
4
Ab Wheel
3 Sets
15 Reps
5
Side Plank
6 Sets
1 mins
6
Cable Crunch
3 Sets
10 Reps
Day 4
1
Shrug (Dumbbell)
4 Sets
8 Reps
2A
Deadlift (Smith Machine)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
2B
Upright Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
3
Rear Delt Row
3 Sets
12 Reps
4
Rear Delt Fly (Machine)
3 Sets
12 Reps
5
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
6
Reverse Abs Crunch (Bodyweight)
4 Sets
15 Reps
Day 5
1A
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
1B
Barbell Row
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
2A
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
2B
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
3A
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
3B
Seated Row (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
4A
Pec Deck (Machine)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
4B
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
5
Leg Raise (Captain's Chair)
4 Sets
15 Reps
Day 1
1
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
2A
Upright Row (Dumbbell)
3 Sets
10 Reps
2B
Lateral Raise (Dumbbell)
3 Sets
10 Reps
3
Arnold Press
3 Sets
8 Reps
4
One Arm Lateral Raise (Dumbbell)
10 Sets
10 Reps
5
Shrug (Barbell)
5 Sets
10 Reps
6
Plank
3 Sets
1 mins
Day 2
1A
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
20 Reps
1B
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
20 Reps
2A
Bicep Curl (Barbell)
3 Sets
8 Reps
2B
Decline Bench Press (Dumbbell)
3 Sets
8 Reps
3A
Preacher Curl (Dumbbell)
3 Sets
10 Reps
3B
Incline Tricep Extension (Dumbbell)
3 Sets
10 Reps
4A
Hammer Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
4B
Tricep Extension (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
5
Abs Crunch (Bodyweight)
4 Sets
15 Reps
Day 3
1
Kettlebell Swing
3 Sets
10 Reps
2
Wrist Curls
3 Sets
10 Reps
3
V-Up
4 Sets
15 Reps
4
Ab Wheel
3 Sets
15 Reps
5
Side Plank
6 Sets
1 mins
6
Cable Crunch
3 Sets
10 Reps
Day 4
1
Shrug (Dumbbell)
4 Sets
8 Reps
2A
Deadlift (Smith Machine)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
2B
Upright Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
3
Rear Delt Row
3 Sets
12 Reps
4
Rear Delt Fly (Machine)
3 Sets
12 Reps
5
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
6
Reverse Abs Crunch (Bodyweight)
4 Sets
15 Reps
Day 5
1A
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
1B
Barbell Row
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
2A
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
2B
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
3A
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
3B
Seated Row (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
4A
Pec Deck (Machine)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
4B
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
5
Leg Raise (Captain's Chair)
4 Sets
15 Reps
Day 1
1
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
2A
Upright Row (Dumbbell)
3 Sets
10 Reps
2B
Lateral Raise (Dumbbell)
3 Sets
10 Reps
3
Arnold Press
3 Sets
8 Reps
4
One Arm Lateral Raise (Dumbbell)
10 Sets
10 Reps
5
Shrug (Barbell)
5 Sets
10 Reps
6
Plank
3 Sets
1 mins
Day 2
1A
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
20 Reps
1B
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
20 Reps
2A
Bicep Curl (Barbell)
3 Sets
8 Reps
2B
Decline Bench Press (Dumbbell)
3 Sets
8 Reps
3A
Preacher Curl (Dumbbell)
3 Sets
10 Reps
3B
Incline Tricep Extension (Dumbbell)
3 Sets
10 Reps
4A
Hammer Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
4B
Tricep Extension (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
5
Abs Crunch (Bodyweight)
4 Sets
15 Reps
Day 3
1
Kettlebell Swing
3 Sets
10 Reps
2
Wrist Curls
3 Sets
10 Reps
3
V-Up
4 Sets
15 Reps
4
Ab Wheel
3 Sets
15 Reps
5
Side Plank
6 Sets
1 mins
6
Cable Crunch
3 Sets
10 Reps
Day 4
1
Shrug (Dumbbell)
4 Sets
8 Reps
2A
Deadlift (Smith Machine)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
2B
Upright Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
3
Rear Delt Row
3 Sets
12 Reps
4
Rear Delt Fly (Machine)
3 Sets
12 Reps
5
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
6
Reverse Abs Crunch (Bodyweight)
4 Sets
15 Reps
Day 5
1A
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
1B
Barbell Row
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
2A
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
2B
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
3A
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
3B
Seated Row (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
4A
Pec Deck (Machine)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
4B
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
5
Leg Raise (Captain's Chair)
4 Sets
15 Reps
Day 1
1
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
2A
Upright Row (Dumbbell)
3 Sets
10 Reps
2B
Lateral Raise (Dumbbell)
3 Sets
10 Reps
3
Arnold Press
3 Sets
8 Reps
4
One Arm Lateral Raise (Dumbbell)
10 Sets
10 Reps
5
Shrug (Barbell)
5 Sets
10 Reps
6
Plank
3 Sets
1 mins
Day 2
1A
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
20 Reps
1B
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
20 Reps
2A
Bicep Curl (Barbell)
3 Sets
8 Reps
2B
Decline Bench Press (Dumbbell)
3 Sets
8 Reps
3A
Preacher Curl (Dumbbell)
3 Sets
10 Reps
3B
Incline Tricep Extension (Dumbbell)
3 Sets
10 Reps
4A
Hammer Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
4B
Tricep Extension (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
5
Abs Crunch (Bodyweight)
4 Sets
15 Reps
Day 3
1
Kettlebell Swing
3 Sets
10 Reps
2
Wrist Curls
3 Sets
10 Reps
3
V-Up
4 Sets
15 Reps
4
Ab Wheel
3 Sets
15 Reps
5
Side Plank
6 Sets
1 mins
6
Cable Crunch
3 Sets
10 Reps
Day 4
1
Shrug (Dumbbell)
4 Sets
8 Reps
2A
Deadlift (Smith Machine)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
2B
Upright Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
3
Rear Delt Row
3 Sets
12 Reps
4
Rear Delt Fly (Machine)
3 Sets
12 Reps
5
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
6
Reverse Abs Crunch (Bodyweight)
4 Sets
15 Reps
Day 5
1A
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
1B
Barbell Row
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
2A
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
2B
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
3A
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
3B
Seated Row (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
4A
Pec Deck (Machine)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
4B
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
5
Leg Raise (Captain's Chair)
4 Sets
15 Reps
Day 1
1
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
2A
Upright Row (Dumbbell)
3 Sets
10 Reps
2B
Lateral Raise (Dumbbell)
3 Sets
10 Reps
3
Arnold Press
3 Sets
8 Reps
4
One Arm Lateral Raise (Dumbbell)
10 Sets
10 Reps
5
Shrug (Barbell)
5 Sets
10 Reps
6
Plank
3 Sets
1 mins
Day 2
1A
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
20 Reps
1B
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
20 Reps
2A
Bicep Curl (Barbell)
3 Sets
8 Reps
2B
Decline Bench Press (Dumbbell)
3 Sets
8 Reps
3A
Preacher Curl (Dumbbell)
3 Sets
10 Reps
3B
Incline Tricep Extension (Dumbbell)
3 Sets
10 Reps
4A
Hammer Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
4B
Tricep Extension (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
5
Abs Crunch (Bodyweight)
4 Sets
15 Reps
Day 3
1
Kettlebell Swing
3 Sets
10 Reps
2
Wrist Curls
3 Sets
10 Reps
3
V-Up
4 Sets
15 Reps
4
Ab Wheel
3 Sets
15 Reps
5
Side Plank
6 Sets
1 mins
6
Cable Crunch
3 Sets
10 Reps
Day 4
1
Shrug (Dumbbell)
4 Sets
8 Reps
2A
Deadlift (Smith Machine)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
2B
Upright Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
3
Rear Delt Row
3 Sets
12 Reps
4
Rear Delt Fly (Machine)
3 Sets
12 Reps
5
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
6
Reverse Abs Crunch (Bodyweight)
4 Sets
15 Reps
Day 5
1A
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
1B
Barbell Row
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
2A
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
2B
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
3A
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
3B
Seated Row (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
4A
Pec Deck (Machine)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
4B
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
5
Leg Raise (Captain's Chair)
4 Sets
15 Reps
Day 1
1
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
2A
Upright Row (Dumbbell)
3 Sets
10 Reps
2B
Lateral Raise (Dumbbell)
3 Sets
10 Reps
3
Arnold Press
3 Sets
8 Reps
4
One Arm Lateral Raise (Dumbbell)
10 Sets
10 Reps
5
Shrug (Barbell)
5 Sets
10 Reps
6
Plank
3 Sets
1 mins
Day 2
1A
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
20 Reps
1B
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
20 Reps
2A
Bicep Curl (Barbell)
3 Sets
8 Reps
2B
Decline Bench Press (Dumbbell)
3 Sets
8 Reps
3A
Preacher Curl (Dumbbell)
3 Sets
10 Reps
3B
Incline Tricep Extension (Dumbbell)
3 Sets
10 Reps
4A
Hammer Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
4B
Tricep Extension (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
5
Abs Crunch (Bodyweight)
4 Sets
15 Reps
Day 3
1
Kettlebell Swing
3 Sets
10 Reps
2
Wrist Curls
3 Sets
10 Reps
3
V-Up
4 Sets
15 Reps
4
Ab Wheel
3 Sets
15 Reps
5
Side Plank
6 Sets
1 mins
6
Cable Crunch
3 Sets
10 Reps
Day 4
1
Shrug (Dumbbell)
4 Sets
8 Reps
2A
Deadlift (Smith Machine)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
2B
Upright Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
3
Rear Delt Row
3 Sets
12 Reps
4
Rear Delt Fly (Machine)
3 Sets
12 Reps
5
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
6
Reverse Abs Crunch (Bodyweight)
4 Sets
15 Reps
Day 5
1A
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
1B
Barbell Row
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
2A
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
2B
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
3A
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
3B
Seated Row (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
4A
Pec Deck (Machine)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
4B
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
5
Leg Raise (Captain's Chair)
4 Sets
15 Reps
Day 1
1
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
2A
Upright Row (Dumbbell)
3 Sets
10 Reps
2B
Lateral Raise (Dumbbell)
3 Sets
10 Reps
3
Arnold Press
3 Sets
8 Reps
4
One Arm Lateral Raise (Dumbbell)
10 Sets
10 Reps
5
Shrug (Barbell)
5 Sets
10 Reps
6
Plank
3 Sets
1 mins
Day 2
1A
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
20 Reps
1B
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
20 Reps
2A
Bicep Curl (Barbell)
3 Sets
8 Reps
2B
Decline Bench Press (Dumbbell)
3 Sets
8 Reps
3A
Preacher Curl (Dumbbell)
3 Sets
10 Reps
3B
Incline Tricep Extension (Dumbbell)
3 Sets
10 Reps
4A
Hammer Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
4B
Tricep Extension (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
5
Abs Crunch (Bodyweight)
4 Sets
15 Reps
Day 3
1
Kettlebell Swing
3 Sets
10 Reps
2
Wrist Curls
3 Sets
10 Reps
3
V-Up
4 Sets
15 Reps
4
Ab Wheel
3 Sets
15 Reps
5
Side Plank
6 Sets
1 mins
6
Cable Crunch
3 Sets
10 Reps
Day 4
1
Shrug (Dumbbell)
4 Sets
8 Reps
2A
Deadlift (Smith Machine)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
2B
Upright Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
3
Rear Delt Row
3 Sets
12 Reps
4
Rear Delt Fly (Machine)
3 Sets
12 Reps
5
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
6
Reverse Abs Crunch (Bodyweight)
4 Sets
15 Reps
Day 5
1A
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
1B
Barbell Row
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
2A
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
2B
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
3A
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
3B
Seated Row (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
4A
Pec Deck (Machine)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
4B
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
5
Leg Raise (Captain's Chair)
4 Sets
15 Reps
Day 1
1
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
2A
Upright Row (Dumbbell)
3 Sets
10 Reps
2B
Lateral Raise (Dumbbell)
3 Sets
10 Reps
3
Arnold Press
3 Sets
8 Reps
4
One Arm Lateral Raise (Dumbbell)
10 Sets
10 Reps
5
Shrug (Barbell)
5 Sets
10 Reps
6
Plank
3 Sets
1 mins
Day 2
1A
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
20 Reps
1B
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
20 Reps
2A
Bicep Curl (Barbell)
3 Sets
8 Reps
2B
Decline Bench Press (Dumbbell)
3 Sets
8 Reps
3A
Preacher Curl (Dumbbell)
3 Sets
10 Reps
3B
Incline Tricep Extension (Dumbbell)
3 Sets
10 Reps
4A
Hammer Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
4B
Tricep Extension (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
5
Abs Crunch (Bodyweight)
4 Sets
15 Reps
Day 3
1
Kettlebell Swing
3 Sets
10 Reps
2
Wrist Curls
3 Sets
10 Reps
3
V-Up
4 Sets
15 Reps
4
Ab Wheel
3 Sets
15 Reps
5
Side Plank
6 Sets
1 mins
6
Cable Crunch
3 Sets
10 Reps
Day 4
1
Shrug (Dumbbell)
4 Sets
8 Reps
2A
Deadlift (Smith Machine)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
2B
Upright Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
3
Rear Delt Row
3 Sets
12 Reps
4
Rear Delt Fly (Machine)
3 Sets
12 Reps
5
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
6
Reverse Abs Crunch (Bodyweight)
4 Sets
15 Reps
Day 5
1A
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
1B
Barbell Row
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
2A
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
2B
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
3A
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
3B
Seated Row (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
4A
Pec Deck (Machine)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
4B
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
5
Leg Raise (Captain's Chair)
4 Sets
15 Reps
Day 1
1
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
2A
Upright Row (Dumbbell)
3 Sets
10 Reps
2B
Lateral Raise (Dumbbell)
3 Sets
10 Reps
3
Arnold Press
3 Sets
8 Reps
4
One Arm Lateral Raise (Dumbbell)
10 Sets
10 Reps
5
Shrug (Barbell)
5 Sets
10 Reps
6
Plank
3 Sets
1 mins
Day 2
1A
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
20 Reps
1B
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
20 Reps
2A
Bicep Curl (Barbell)
3 Sets
8 Reps
2B
Decline Bench Press (Dumbbell)
3 Sets
8 Reps
3A
Preacher Curl (Dumbbell)
3 Sets
10 Reps
3B
Incline Tricep Extension (Dumbbell)
3 Sets
10 Reps
4A
Hammer Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
4B
Tricep Extension (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
5
Abs Crunch (Bodyweight)
4 Sets
15 Reps
Day 3
1
Kettlebell Swing
3 Sets
10 Reps
2
Wrist Curls
3 Sets
10 Reps
3
V-Up
4 Sets
15 Reps
4
Ab Wheel
3 Sets
15 Reps
5
Side Plank
6 Sets
1 mins
6
Cable Crunch
3 Sets
10 Reps
Day 4
1
Shrug (Dumbbell)
4 Sets
8 Reps
2A
Deadlift (Smith Machine)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
2B
Upright Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
3
Rear Delt Row
3 Sets
12 Reps
4
Rear Delt Fly (Machine)
3 Sets
12 Reps
5
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
6
Reverse Abs Crunch (Bodyweight)
4 Sets
15 Reps
Day 5
1A
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
1B
Barbell Row
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
2A
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
2B
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
3A
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
3B
Seated Row (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
4A
Pec Deck (Machine)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
4B
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
5
Leg Raise (Captain's Chair)
4 Sets
15 Reps
Day 1
1
Seated Shoulder Press (Dumbbell)
4 Sets
10 Reps
2A
Upright Row (Dumbbell)
3 Sets
10 Reps
2B
Lateral Raise (Dumbbell)
3 Sets
10 Reps
3
Arnold Press
3 Sets
8 Reps
4
One Arm Lateral Raise (Dumbbell)
10 Sets
10 Reps
5
Shrug (Barbell)
5 Sets
10 Reps
6
Plank
3 Sets
1 mins
Day 2
1A
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
20 Reps
1B
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
8 Reps
20 Reps
2A
Bicep Curl (Barbell)
3 Sets
8 Reps
2B
Decline Bench Press (Dumbbell)
3 Sets
8 Reps
3A
Preacher Curl (Dumbbell)
3 Sets
10 Reps
3B
Incline Tricep Extension (Dumbbell)
3 Sets
10 Reps
4A
Hammer Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
4B
Tricep Extension (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
5
Abs Crunch (Bodyweight)
4 Sets
15 Reps
Day 3
1
Kettlebell Swing
3 Sets
10 Reps
2
Wrist Curls
3 Sets
10 Reps
3
V-Up
4 Sets
15 Reps
4
Ab Wheel
3 Sets
15 Reps
5
Side Plank
6 Sets
1 mins
6
Cable Crunch
3 Sets
10 Reps
Day 4
1
Shrug (Dumbbell)
4 Sets
8 Reps
2A
Deadlift (Smith Machine)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
2B
Upright Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
3
Rear Delt Row
3 Sets
12 Reps
4
Rear Delt Fly (Machine)
3 Sets
12 Reps
5
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
6
Reverse Abs Crunch (Bodyweight)
4 Sets
15 Reps
Day 5
1A
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
1B
Barbell Row
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
2A
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
2B
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
3A
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
3B
Seated Row (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
4A
Pec Deck (Machine)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
4B
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
12 Reps
11 Reps
10 Reps
5
Leg Raise (Captain's Chair)
4 Sets
15 Reps