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Terry Kavliaris
by Supreme Performance
1 athletes joined
Program Description
Terry
Program Overview
Level
Beginner
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
40 minutes
Created
Feb 18, 2024 01:08
Last Edited
May 07, 2024 02:25
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Week 1
1 / 12 Weeks
Day 1
1A
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
1B
Lat Pulldown (Neutral Grip)
3 Sets
6-8 Reps
2A
Cable Crossover
3 Sets
10-12 Reps
2B
Seated Row (Cable)
3 Sets
8-10 Reps
3A
Shrug (Barbell)
3 Sets
3-5 Reps
3B
Neck Curl
3 Sets
15-25 Reps
4
Hanging Leg Raise
2 Sets
12-15 Reps
Day 2
1
Leg Press (45 Degrees)
3 Sets
6-8 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
3A
Leg Curl
3 Sets
6-8 Reps
3B
Leg Extension
3 Sets
6-8 Reps
4
Hanging Leg Raise
2 Sets
12-15 Reps
Day 3
1
Overhead Press (Barbell)
3 Sets
6-8 Reps
2A
Overhead Tricep Extension (Cable)
3 Sets
6-8 Reps
2B
Bayesian Curl
3 Sets
8-10 Reps
3A
Tricep Pushdown (Cable)
3 Sets
25-50 Reps
3B
Preacher Curl (Barbell)
3 Sets
25-50 Reps
4A
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
4B
Lateral Raise (Cable)
3 Sets
12-15 Reps
Day 4
1
Incline Bench Press (Smith Machine)
3 Sets
12-15 Reps
2A
Lat Pulldown (Single Arm)
3 Sets
12-15 Reps
2B
Cable Crossover
3 Sets
15-25 Reps
3
Single Arm Iso Row
3 Sets
12-15 Reps
4A
Power Shrug
3 Sets
15-25 Reps
4B
Neck Curl
3 Sets
15-25 Reps
5
Hanging Leg Raise
2 Sets
12-15 Reps
Day 5
1
Leg Press (45 Degrees)
3 Sets
25 Reps
2
Hyperextension
3 Sets
15-25 Reps
3A
Lying Leg Curl
3 Sets
12-15 Reps
3B
Leg Extension
3 Sets
15-25 Reps
4
Hanging Leg Raise
2 Sets
12-15 Reps
Day 1
1A
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
1B
Lat Pulldown (Neutral Grip)
3 Sets
6-8 Reps
2A
Cable Crossover
3 Sets
10-12 Reps
2B
Seated Row (Cable)
3 Sets
8-10 Reps
3A
Shrug (Barbell)
3 Sets
3-5 Reps
3B
Neck Curl
3 Sets
15-25 Reps
4
Hanging Leg Raise
2 Sets
12-15 Reps
Day 2
1
Leg Press (45 Degrees)
3 Sets
6-8 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
3A
Leg Curl
3 Sets
6-8 Reps
3B
Leg Extension
3 Sets
6-8 Reps
4
Hanging Leg Raise
2 Sets
12-15 Reps
Day 3
1
Overhead Press (Barbell)
3 Sets
6-8 Reps
2A
Overhead Tricep Extension (Cable)
3 Sets
6-8 Reps
2B
Bayesian Curl
3 Sets
8-10 Reps
3A
Tricep Pushdown (Cable)
3 Sets
25-50 Reps
3B
Preacher Curl (Barbell)
3 Sets
25-50 Reps
4A
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
4B
Lateral Raise (Cable)
3 Sets
12-15 Reps
Day 4
1
Incline Bench Press (Smith Machine)
3 Sets
12-15 Reps
2A
Lat Pulldown (Single Arm)
3 Sets
12-15 Reps
2B
Cable Crossover
3 Sets
15-25 Reps
3
Single Arm Iso Row
3 Sets
12-15 Reps
4A
Power Shrug
3 Sets
15-25 Reps
4B
Neck Curl
3 Sets
15-25 Reps
5
Hanging Leg Raise
2 Sets
12-15 Reps
Day 5
1
Leg Press (45 Degrees)
3 Sets
25 Reps
2
Hyperextension
3 Sets
15-25 Reps
3A
Lying Leg Curl
3 Sets
12-15 Reps
3B
Leg Extension
3 Sets
15-25 Reps
4
Hanging Leg Raise
2 Sets
12-15 Reps
Day 1
1A
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
1B
Lat Pulldown (Neutral Grip)
3 Sets
6-8 Reps
2A
Cable Crossover
3 Sets
10-12 Reps
2B
Seated Row (Cable)
3 Sets
8-10 Reps
3A
Shrug (Barbell)
3 Sets
3-5 Reps
3B
Neck Curl
3 Sets
15-25 Reps
4
Hanging Leg Raise
2 Sets
12-15 Reps
Day 2
1
Leg Press (45 Degrees)
3 Sets
6-8 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
3A
Leg Curl
3 Sets
6-8 Reps
3B
Leg Extension
3 Sets
6-8 Reps
4
Hanging Leg Raise
2 Sets
12-15 Reps
Day 3
1
Overhead Press (Barbell)
3 Sets
6-8 Reps
2A
Overhead Tricep Extension (Cable)
3 Sets
6-8 Reps
2B
Bayesian Curl
3 Sets
8-10 Reps
3A
Tricep Pushdown (Cable)
3 Sets
25-50 Reps
3B
Preacher Curl (Barbell)
3 Sets
25-50 Reps
4A
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
4B
Lateral Raise (Cable)
3 Sets
12-15 Reps
Day 4
1
Incline Bench Press (Smith Machine)
3 Sets
12-15 Reps
2A
Lat Pulldown (Single Arm)
3 Sets
12-15 Reps
2B
Cable Crossover
3 Sets
15-25 Reps
3
Single Arm Iso Row
3 Sets
12-15 Reps
4A
Power Shrug
3 Sets
15-25 Reps
4B
Neck Curl
3 Sets
15-25 Reps
5
Hanging Leg Raise
2 Sets
12-15 Reps
Day 5
1
Leg Press (45 Degrees)
3 Sets
25 Reps
2
Hyperextension
3 Sets
15-25 Reps
3A
Lying Leg Curl
3 Sets
12-15 Reps
3B
Leg Extension
3 Sets
15-25 Reps
4
Hanging Leg Raise
2 Sets
12-15 Reps
Day 1
1A
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
1B
Lat Pulldown (Neutral Grip)
3 Sets
6-8 Reps
2A
Cable Crossover
3 Sets
10-12 Reps
2B
Seated Row (Cable)
3 Sets
8-10 Reps
3A
Shrug (Barbell)
3 Sets
3-5 Reps
3B
Neck Curl
3 Sets
15-25 Reps
4
Hanging Leg Raise
2 Sets
12-15 Reps
Day 2
1
Leg Press (45 Degrees)
3 Sets
6-8 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
3A
Leg Curl
3 Sets
6-8 Reps
3B
Leg Extension
3 Sets
6-8 Reps
4
Hanging Leg Raise
2 Sets
12-15 Reps
Day 3
1
Overhead Press (Barbell)
3 Sets
6-8 Reps
2A
Overhead Tricep Extension (Cable)
3 Sets
6-8 Reps
2B
Bayesian Curl
3 Sets
8-10 Reps
3A
Tricep Pushdown (Cable)
3 Sets
25-50 Reps
3B
Preacher Curl (Barbell)
3 Sets
25-50 Reps
4A
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
4B
Lateral Raise (Cable)
3 Sets
12-15 Reps
Day 4
1
Incline Bench Press (Smith Machine)
3 Sets
12-15 Reps
2A
Lat Pulldown (Single Arm)
3 Sets
12-15 Reps
2B
Cable Crossover
3 Sets
15-25 Reps
3
Single Arm Iso Row
3 Sets
12-15 Reps
4A
Power Shrug
3 Sets
15-25 Reps
4B
Neck Curl
3 Sets
15-25 Reps
5
Hanging Leg Raise
2 Sets
12-15 Reps
Day 5
1
Leg Press (45 Degrees)
3 Sets
25 Reps
2
Hyperextension
3 Sets
15-25 Reps
3A
Lying Leg Curl
3 Sets
12-15 Reps
3B
Leg Extension
3 Sets
15-25 Reps
4
Hanging Leg Raise
2 Sets
12-15 Reps
Day 1
1A
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
1B
Lat Pulldown (Neutral Grip)
3 Sets
6-8 Reps
2A
Cable Crossover
3 Sets
10-12 Reps
2B
Seated Row (Cable)
3 Sets
8-10 Reps
3A
Shrug (Barbell)
3 Sets
3-5 Reps
3B
Neck Curl
3 Sets
15-25 Reps
4
Hanging Leg Raise
2 Sets
12-15 Reps
Day 2
1
Leg Press (45 Degrees)
3 Sets
6-8 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
3A
Leg Curl
3 Sets
6-8 Reps
3B
Leg Extension
3 Sets
6-8 Reps
4
Hanging Leg Raise
2 Sets
12-15 Reps
Day 3
1
Overhead Press (Barbell)
3 Sets
6-8 Reps
2A
Overhead Tricep Extension (Cable)
3 Sets
6-8 Reps
2B
Bayesian Curl
3 Sets
8-10 Reps
3A
Tricep Pushdown (Cable)
3 Sets
25-50 Reps
3B
Preacher Curl (Barbell)
3 Sets
25-50 Reps
4A
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
4B
Lateral Raise (Cable)
3 Sets
12-15 Reps
Day 4
1
Incline Bench Press (Smith Machine)
3 Sets
12-15 Reps
2A
Lat Pulldown (Single Arm)
3 Sets
12-15 Reps
2B
Cable Crossover
3 Sets
15-25 Reps
3
Single Arm Iso Row
3 Sets
12-15 Reps
4A
Power Shrug
3 Sets
15-25 Reps
4B
Neck Curl
3 Sets
15-25 Reps
5
Hanging Leg Raise
2 Sets
12-15 Reps
Day 5
1
Leg Press (45 Degrees)
3 Sets
25 Reps
2
Hyperextension
3 Sets
15-25 Reps
3A
Lying Leg Curl
3 Sets
12-15 Reps
3B
Leg Extension
3 Sets
15-25 Reps
4
Hanging Leg Raise
2 Sets
12-15 Reps
Day 1
1A
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
1B
Lat Pulldown (Neutral Grip)
3 Sets
6-8 Reps
2A
Cable Crossover
3 Sets
10-12 Reps
2B
Seated Row (Cable)
3 Sets
8-10 Reps
3A
Shrug (Barbell)
3 Sets
3-5 Reps
3B
Neck Curl
3 Sets
15-25 Reps
4
Hanging Leg Raise
2 Sets
12-15 Reps
Day 2
1
Leg Press (45 Degrees)
3 Sets
6-8 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
3A
Leg Curl
3 Sets
6-8 Reps
3B
Leg Extension
3 Sets
6-8 Reps
4
Hanging Leg Raise
2 Sets
12-15 Reps
Day 3
1
Overhead Press (Barbell)
3 Sets
6-8 Reps
2A
Overhead Tricep Extension (Cable)
3 Sets
6-8 Reps
2B
Bayesian Curl
3 Sets
8-10 Reps
3A
Tricep Pushdown (Cable)
3 Sets
25-50 Reps
3B
Preacher Curl (Barbell)
3 Sets
25-50 Reps
4A
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
4B
Lateral Raise (Cable)
3 Sets
12-15 Reps
Day 4
1
Incline Bench Press (Smith Machine)
3 Sets
12-15 Reps
2A
Lat Pulldown (Single Arm)
3 Sets
12-15 Reps
2B
Cable Crossover
3 Sets
15-25 Reps
3
Single Arm Iso Row
3 Sets
12-15 Reps
4A
Power Shrug
3 Sets
15-25 Reps
4B
Neck Curl
3 Sets
15-25 Reps
5
Hanging Leg Raise
2 Sets
12-15 Reps
Day 5
1
Leg Press (45 Degrees)
3 Sets
25 Reps
2
Hyperextension
3 Sets
15-25 Reps
3A
Lying Leg Curl
3 Sets
12-15 Reps
3B
Leg Extension
3 Sets
15-25 Reps
4
Hanging Leg Raise
2 Sets
12-15 Reps
Day 1
1A
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
1B
Lat Pulldown (Neutral Grip)
3 Sets
6-8 Reps
2A
Cable Crossover
3 Sets
10-12 Reps
2B
Seated Row (Cable)
3 Sets
8-10 Reps
3A
Shrug (Barbell)
3 Sets
3-5 Reps
3B
Neck Curl
3 Sets
15-25 Reps
4
Hanging Leg Raise
2 Sets
12-15 Reps
Day 2
1
Leg Press (45 Degrees)
3 Sets
6-8 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
3A
Leg Curl
3 Sets
6-8 Reps
3B
Leg Extension
3 Sets
6-8 Reps
4
Hanging Leg Raise
2 Sets
12-15 Reps
Day 3
1
Overhead Press (Barbell)
3 Sets
6-8 Reps
2A
Overhead Tricep Extension (Cable)
3 Sets
6-8 Reps
2B
Bayesian Curl
3 Sets
8-10 Reps
3A
Tricep Pushdown (Cable)
3 Sets
25-50 Reps
3B
Preacher Curl (Barbell)
3 Sets
25-50 Reps
4A
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
4B
Lateral Raise (Cable)
3 Sets
12-15 Reps
Day 4
1
Incline Bench Press (Smith Machine)
3 Sets
12-15 Reps
2A
Lat Pulldown (Single Arm)
3 Sets
12-15 Reps
2B
Cable Crossover
3 Sets
15-25 Reps
3
Single Arm Iso Row
3 Sets
12-15 Reps
4A
Power Shrug
3 Sets
15-25 Reps
4B
Neck Curl
3 Sets
15-25 Reps
5
Hanging Leg Raise
2 Sets
12-15 Reps
Day 5
1
Leg Press (45 Degrees)
3 Sets
25 Reps
2
Hyperextension
3 Sets
15-25 Reps
3A
Lying Leg Curl
3 Sets
12-15 Reps
3B
Leg Extension
3 Sets
15-25 Reps
4
Hanging Leg Raise
2 Sets
12-15 Reps
Day 1
1A
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
1B
Lat Pulldown (Neutral Grip)
3 Sets
6-8 Reps
2A
Cable Crossover
3 Sets
10-12 Reps
2B
Seated Row (Cable)
3 Sets
8-10 Reps
3A
Shrug (Barbell)
3 Sets
3-5 Reps
3B
Neck Curl
3 Sets
15-25 Reps
4
Hanging Leg Raise
2 Sets
12-15 Reps
Day 2
1
Leg Press (45 Degrees)
3 Sets
6-8 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
3A
Leg Curl
3 Sets
6-8 Reps
3B
Leg Extension
3 Sets
6-8 Reps
4
Hanging Leg Raise
2 Sets
12-15 Reps
Day 3
1
Overhead Press (Barbell)
3 Sets
6-8 Reps
2A
Overhead Tricep Extension (Cable)
3 Sets
6-8 Reps
2B
Bayesian Curl
3 Sets
8-10 Reps
3A
Tricep Pushdown (Cable)
3 Sets
25-50 Reps
3B
Preacher Curl (Barbell)
3 Sets
25-50 Reps
4A
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
4B
Lateral Raise (Cable)
3 Sets
12-15 Reps
Day 4
1
Incline Bench Press (Smith Machine)
3 Sets
12-15 Reps
2A
Lat Pulldown (Single Arm)
3 Sets
12-15 Reps
2B
Cable Crossover
3 Sets
15-25 Reps
3
Single Arm Iso Row
3 Sets
12-15 Reps
4A
Power Shrug
3 Sets
15-25 Reps
4B
Neck Curl
3 Sets
15-25 Reps
5
Hanging Leg Raise
2 Sets
12-15 Reps
Day 5
1
Leg Press (45 Degrees)
3 Sets
25 Reps
2
Hyperextension
3 Sets
15-25 Reps
3A
Lying Leg Curl
3 Sets
12-15 Reps
3B
Leg Extension
3 Sets
15-25 Reps
4
Hanging Leg Raise
2 Sets
12-15 Reps
Day 1
1A
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
1B
Lat Pulldown (Neutral Grip)
3 Sets
6-8 Reps
2A
Cable Crossover
3 Sets
10-12 Reps
2B
Seated Row (Cable)
3 Sets
8-10 Reps
3A
Shrug (Barbell)
3 Sets
3-5 Reps
3B
Neck Curl
3 Sets
15-25 Reps
4
Hanging Leg Raise
2 Sets
12-15 Reps
Day 2
1
Leg Press (45 Degrees)
3 Sets
6-8 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
3A
Leg Curl
3 Sets
6-8 Reps
3B
Leg Extension
3 Sets
6-8 Reps
4
Hanging Leg Raise
2 Sets
12-15 Reps
Day 3
1
Overhead Press (Barbell)
3 Sets
6-8 Reps
2A
Overhead Tricep Extension (Cable)
3 Sets
6-8 Reps
2B
Bayesian Curl
3 Sets
8-10 Reps
3A
Tricep Pushdown (Cable)
3 Sets
25-50 Reps
3B
Preacher Curl (Barbell)
3 Sets
25-50 Reps
4A
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
4B
Lateral Raise (Cable)
3 Sets
12-15 Reps
Day 4
1
Incline Bench Press (Smith Machine)
3 Sets
12-15 Reps
2A
Lat Pulldown (Single Arm)
3 Sets
12-15 Reps
2B
Cable Crossover
3 Sets
15-25 Reps
3
Single Arm Iso Row
3 Sets
12-15 Reps
4A
Power Shrug
3 Sets
15-25 Reps
4B
Neck Curl
3 Sets
15-25 Reps
5
Hanging Leg Raise
2 Sets
12-15 Reps
Day 5
1
Leg Press (45 Degrees)
3 Sets
25 Reps
2
Hyperextension
3 Sets
15-25 Reps
3A
Lying Leg Curl
3 Sets
12-15 Reps
3B
Leg Extension
3 Sets
15-25 Reps
4
Hanging Leg Raise
2 Sets
12-15 Reps
Day 1
1A
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
1B
Lat Pulldown (Neutral Grip)
3 Sets
6-8 Reps
2A
Cable Crossover
3 Sets
10-12 Reps
2B
Seated Row (Cable)
3 Sets
8-10 Reps
3A
Shrug (Barbell)
3 Sets
3-5 Reps
3B
Neck Curl
3 Sets
15-25 Reps
4
Hanging Leg Raise
2 Sets
12-15 Reps
Day 2
1
Leg Press (45 Degrees)
3 Sets
6-8 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
3A
Leg Curl
3 Sets
6-8 Reps
3B
Leg Extension
3 Sets
6-8 Reps
4
Hanging Leg Raise
2 Sets
12-15 Reps
Day 3
1
Overhead Press (Barbell)
3 Sets
6-8 Reps
2A
Overhead Tricep Extension (Cable)
3 Sets
6-8 Reps
2B
Bayesian Curl
3 Sets
8-10 Reps
3A
Tricep Pushdown (Cable)
3 Sets
25-50 Reps
3B
Preacher Curl (Barbell)
3 Sets
25-50 Reps
4A
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
4B
Lateral Raise (Cable)
3 Sets
12-15 Reps
Day 4
1
Incline Bench Press (Smith Machine)
3 Sets
12-15 Reps
2A
Lat Pulldown (Single Arm)
3 Sets
12-15 Reps
2B
Cable Crossover
3 Sets
15-25 Reps
3
Single Arm Iso Row
3 Sets
12-15 Reps
4A
Power Shrug
3 Sets
15-25 Reps
4B
Neck Curl
3 Sets
15-25 Reps
5
Hanging Leg Raise
2 Sets
12-15 Reps
Day 5
1
Leg Press (45 Degrees)
3 Sets
25 Reps
2
Hyperextension
3 Sets
15-25 Reps
3A
Lying Leg Curl
3 Sets
12-15 Reps
3B
Leg Extension
3 Sets
15-25 Reps
4
Hanging Leg Raise
2 Sets
12-15 Reps
Day 1
1A
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
1B
Lat Pulldown (Neutral Grip)
3 Sets
6-8 Reps
2A
Cable Crossover
3 Sets
10-12 Reps
2B
Seated Row (Cable)
3 Sets
8-10 Reps
3A
Shrug (Barbell)
3 Sets
3-5 Reps
3B
Neck Curl
3 Sets
15-25 Reps
4
Hanging Leg Raise
2 Sets
12-15 Reps
Day 2
1
Leg Press (45 Degrees)
3 Sets
6-8 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
3A
Leg Curl
3 Sets
6-8 Reps
3B
Leg Extension
3 Sets
6-8 Reps
4
Hanging Leg Raise
2 Sets
12-15 Reps
Day 3
1
Overhead Press (Barbell)
3 Sets
6-8 Reps
2A
Overhead Tricep Extension (Cable)
3 Sets
6-8 Reps
2B
Bayesian Curl
3 Sets
8-10 Reps
3A
Tricep Pushdown (Cable)
3 Sets
25-50 Reps
3B
Preacher Curl (Barbell)
3 Sets
25-50 Reps
4A
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
4B
Lateral Raise (Cable)
3 Sets
12-15 Reps
Day 4
1
Incline Bench Press (Smith Machine)
3 Sets
12-15 Reps
2A
Lat Pulldown (Single Arm)
3 Sets
12-15 Reps
2B
Cable Crossover
3 Sets
15-25 Reps
3
Single Arm Iso Row
3 Sets
12-15 Reps
4A
Power Shrug
3 Sets
15-25 Reps
4B
Neck Curl
3 Sets
15-25 Reps
5
Hanging Leg Raise
2 Sets
12-15 Reps
Day 5
1
Leg Press (45 Degrees)
3 Sets
25 Reps
2
Hyperextension
3 Sets
15-25 Reps
3A
Lying Leg Curl
3 Sets
12-15 Reps
3B
Leg Extension
3 Sets
15-25 Reps
4
Hanging Leg Raise
2 Sets
12-15 Reps
Day 1
1A
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
1B
Lat Pulldown (Neutral Grip)
3 Sets
6-8 Reps
2A
Cable Crossover
3 Sets
10-12 Reps
2B
Seated Row (Cable)
3 Sets
8-10 Reps
3A
Shrug (Barbell)
3 Sets
3-5 Reps
3B
Neck Curl
3 Sets
15-25 Reps
4
Hanging Leg Raise
2 Sets
12-15 Reps
Day 2
1
Leg Press (45 Degrees)
3 Sets
6-8 Reps
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
3A
Leg Curl
3 Sets
6-8 Reps
3B
Leg Extension
3 Sets
6-8 Reps
4
Hanging Leg Raise
2 Sets
12-15 Reps
Day 3
1
Overhead Press (Barbell)
3 Sets
6-8 Reps
2A
Overhead Tricep Extension (Cable)
3 Sets
6-8 Reps
2B
Bayesian Curl
3 Sets
8-10 Reps
3A
Tricep Pushdown (Cable)
3 Sets
25-50 Reps
3B
Preacher Curl (Barbell)
3 Sets
25-50 Reps
4A
Reverse Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
4B
Lateral Raise (Cable)
3 Sets
12-15 Reps
Day 4
1
Incline Bench Press (Smith Machine)
3 Sets
12-15 Reps
2A
Lat Pulldown (Single Arm)
3 Sets
12-15 Reps
2B
Cable Crossover
3 Sets
15-25 Reps
3
Single Arm Iso Row
3 Sets
12-15 Reps
4A
Power Shrug
3 Sets
15-25 Reps
4B
Neck Curl
3 Sets
15-25 Reps
5
Hanging Leg Raise
2 Sets
12-15 Reps
Day 5
1
Leg Press (45 Degrees)
3 Sets
25 Reps
2
Hyperextension
3 Sets
15-25 Reps
3A
Lying Leg Curl
3 Sets
12-15 Reps
3B
Leg Extension
3 Sets
15-25 Reps
4
Hanging Leg Raise
2 Sets
12-15 Reps