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The Dragon Tamer
by Duy T.
5 athletes joined
5.0
(1 rating)
Program Description
The sequel to The Dragon Slayer program
Program Overview
Level
Novice, Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Mar 06, 2024 07:50
Last Edited
May 11, 2024 04:35
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Week 1
1 / 12 Weeks
Day 1
1
Hack Squat
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9
2
Barbell Row
3 Sets
5-10 Reps
@8.5
3A
Bicep Curl (Dumbbell)
3 Sets
6-12 Reps
@7.5
3B
Lying Leg Curl
3 Sets
8-15 Reps
@7
4A
Leg Raise (Captain's Chair)
3 Sets
20-30 Reps
@7
4B
Wide Grip Pull-Up
3 Sets
5-15 Reps
@8
5A
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
@7.5
5B
Neck Curl
3 Sets
10-20 Reps
@6.5
Day 2
1
Bench Press (Barbell)
3 Sets
4-8 Reps
@10
2
Lat Pulldown (Neutral Grip)
4 Sets
6-12 Reps
@8.5
3
Incline Chest Press (Machine)
4 Sets
10-20 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@7
5A
Pec Deck (Machine)
3 Sets
6-12 Reps
@7.5
5B
Reverse Pec Deck
3 Sets
10-20 Reps
@7.5
6A
Face Pull
3 Sets
10-20 Reps
@7
6B
Tricep Pushdown (Cable)
3 Sets
5-12 Reps
@7.5
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
@9
2
Dumbbell Bench Pullover
3 Sets
8-15 Reps
@8.5
3
Back Extension (Weighted)
2 Sets
8-15 Reps
@8.5
4
Preacher Curl (Barbell)
3 Sets
8-15 Reps
@8
5A
Leg Extension
4 Sets
10-20 Reps
@7.5
5B
Hammer Curl
4 Sets
5-12 Reps
@7.5
6A
Sit Up
3 Sets
5-12 Reps
@7.5
6B
Wrist Curls
3 Sets
10-20 Reps
@7
Day 5
1
Skull Crusher
4 Sets
6-12 Reps
@8.5
2
Shrug (Barbell)
3 Sets
8-15 Reps
@8
3
Bicep Curl (Barbell)
4 Sets
5-10 Reps
@8.5
4
Standing Pullover (Cable)
3 Sets
8-15 Reps
@8
5A
Bicep Curl (Cable)
3 Sets
8-15 Reps
@8
5B
Tricep Extension (Cable)
3 Sets
5-12 Reps
@8
6A
Chest Press (Machine)
3 Sets
8-15 Reps
@8
6B
Reverse Bicep Curl (EZ Bar)
3 Sets
8-15 Reps
@7.5
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
4-15 Reps
@10
2
High Row
3 Sets
8-15 Reps
@8
3
Overhead Press (Barbell)
3 Sets
5-20 Reps
@9.5
4
Single Arm Pushdown
2 Sets
8-15 Reps
@7.5
5
Y Raise
3 Sets
8-15 Reps
@7.5
6A
Dip (Weighted)
2 Sets
8-15 Reps
@8
6B
Pull-Up (Weighted)
2 Sets
6-15 Reps
@8
7A
Upright Row (Barbell)
3 Sets
8-15 Reps
@8
7B
Chest Fly (Cable)
3 Sets
10-20 Reps
@7.5
Day 1
1
Hack Squat
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9
2
Barbell Row
3 Sets
5-10 Reps
@8.5
3A
Bicep Curl (Dumbbell)
3 Sets
6-12 Reps
@7.5
3B
Lying Leg Curl
3 Sets
8-15 Reps
@7
4A
Leg Raise (Captain's Chair)
3 Sets
20-30 Reps
@7
4B
Wide Grip Pull-Up
3 Sets
5-15 Reps
@8
5A
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
@7.5
5B
Neck Curl
3 Sets
10-20 Reps
@6.5
Day 2
1
Bench Press (Barbell)
3 Sets
4-8 Reps
@10
2
Lat Pulldown (Neutral Grip)
4 Sets
6-12 Reps
@8.5
3
Incline Chest Press (Machine)
4 Sets
10-20 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@7
5A
Pec Deck (Machine)
3 Sets
6-12 Reps
@7.5
5B
Reverse Pec Deck
3 Sets
10-20 Reps
@7.5
6A
Face Pull
3 Sets
10-20 Reps
@7
6B
Tricep Pushdown (Cable)
3 Sets
5-12 Reps
@7.5
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
@9
2
Dumbbell Bench Pullover
3 Sets
8-15 Reps
@8.5
3
Back Extension (Weighted)
2 Sets
8-15 Reps
@8.5
4
Preacher Curl (Barbell)
3 Sets
8-15 Reps
@8
5A
Leg Extension
4 Sets
10-20 Reps
@7.5
5B
Hammer Curl
4 Sets
5-12 Reps
@7.5
6A
Sit Up
3 Sets
5-12 Reps
@7.5
6B
Wrist Curls
3 Sets
10-20 Reps
@7
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
4-15 Reps
@10
2
High Row
3 Sets
8-15 Reps
@8
3
Overhead Press (Barbell)
3 Sets
5-20 Reps
@9.5
4
Single Arm Pushdown
2 Sets
8-15 Reps
@7.5
5
Y Raise
3 Sets
8-15 Reps
@7.5
6A
Dip (Weighted)
2 Sets
8-15 Reps
@8
6B
Pull-Up (Weighted)
2 Sets
6-15 Reps
@8
7A
Upright Row (Barbell)
3 Sets
8-15 Reps
@8
7B
Chest Fly (Cable)
3 Sets
10-20 Reps
@7.5
Day 5
1
Skull Crusher
4 Sets
6-12 Reps
@8.5
2
Shrug (Barbell)
3 Sets
8-15 Reps
@8
3
Bicep Curl (Barbell)
4 Sets
5-10 Reps
@8.5
4
Standing Pullover (Cable)
3 Sets
8-15 Reps
@8
5A
Bicep Curl (Cable)
3 Sets
8-15 Reps
@8
5B
Tricep Extension (Cable)
3 Sets
5-12 Reps
@8
6A
Chest Press (Machine)
3 Sets
8-15 Reps
@8
6B
Reverse Bicep Curl (EZ Bar)
3 Sets
8-15 Reps
@7.5
Day 1
1
Hack Squat
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9
2
Barbell Row
3 Sets
5-10 Reps
@8.5
3A
Bicep Curl (Dumbbell)
3 Sets
6-12 Reps
@7.5
3B
Lying Leg Curl
3 Sets
8-15 Reps
@7
4A
Leg Raise (Captain's Chair)
3 Sets
20-30 Reps
@7
4B
Wide Grip Pull-Up
3 Sets
5-15 Reps
@8
5A
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
@7.5
5B
Neck Curl
3 Sets
10-20 Reps
@6.5
Day 2
1
Bench Press (Barbell)
3 Sets
4-8 Reps
@10
2
Lat Pulldown (Neutral Grip)
4 Sets
6-12 Reps
@8.5
3
Incline Chest Press (Machine)
4 Sets
10-20 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@7
5A
Pec Deck (Machine)
3 Sets
6-12 Reps
@7.5
5B
Reverse Pec Deck
3 Sets
10-20 Reps
@7.5
6A
Face Pull
3 Sets
10-20 Reps
@7
6B
Tricep Pushdown (Cable)
3 Sets
5-12 Reps
@7.5
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
@9
2
Dumbbell Bench Pullover
3 Sets
8-15 Reps
@8.5
3
Back Extension (Weighted)
2 Sets
8-15 Reps
@8.5
4
Preacher Curl (Barbell)
3 Sets
8-15 Reps
@8
5A
Leg Extension
4 Sets
10-20 Reps
@7.5
5B
Hammer Curl
4 Sets
5-12 Reps
@7.5
6A
Sit Up
3 Sets
5-12 Reps
@7.5
6B
Wrist Curls
3 Sets
10-20 Reps
@7
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
4-15 Reps
@10
2
High Row
3 Sets
8-15 Reps
@8
3
Overhead Press (Barbell)
3 Sets
5-20 Reps
@9.5
4
Single Arm Pushdown
2 Sets
8-15 Reps
@7.5
5
Y Raise
3 Sets
8-15 Reps
@7.5
6A
Dip (Weighted)
2 Sets
8-15 Reps
@8
6B
Pull-Up (Weighted)
2 Sets
6-15 Reps
@8
7A
Upright Row (Barbell)
3 Sets
8-15 Reps
@8
7B
Chest Fly (Cable)
3 Sets
10-20 Reps
@7.5
Day 5
1
Skull Crusher
4 Sets
6-12 Reps
@8.5
2
Shrug (Barbell)
3 Sets
8-15 Reps
@8
3
Bicep Curl (Barbell)
4 Sets
5-10 Reps
@8.5
4
Standing Pullover (Cable)
3 Sets
8-15 Reps
@8
5A
Bicep Curl (Cable)
3 Sets
8-15 Reps
@8
5B
Tricep Extension (Cable)
3 Sets
5-12 Reps
@8
6A
Chest Press (Machine)
3 Sets
8-15 Reps
@8
6B
Reverse Bicep Curl (EZ Bar)
3 Sets
8-15 Reps
@7.5
Day 1
1
Hack Squat
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9
2
Barbell Row
3 Sets
5-10 Reps
@8.5
3A
Bicep Curl (Dumbbell)
3 Sets
6-12 Reps
@7.5
3B
Lying Leg Curl
3 Sets
8-15 Reps
@7
4A
Leg Raise (Captain's Chair)
3 Sets
20-30 Reps
@7
4B
Wide Grip Pull-Up
3 Sets
5-15 Reps
@8
5A
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
@7.5
5B
Neck Curl
3 Sets
10-20 Reps
@6.5
Day 2
1
Bench Press (Barbell)
3 Sets
4-8 Reps
@10
2
Lat Pulldown (Neutral Grip)
4 Sets
6-12 Reps
@8.5
3
Incline Chest Press (Machine)
4 Sets
10-20 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@7
5A
Pec Deck (Machine)
3 Sets
6-12 Reps
@7.5
5B
Reverse Pec Deck
3 Sets
10-20 Reps
@7.5
6A
Face Pull
3 Sets
10-20 Reps
@7
6B
Tricep Pushdown (Cable)
3 Sets
5-12 Reps
@7.5
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
@9
2
Dumbbell Bench Pullover
3 Sets
8-15 Reps
@8.5
3
Back Extension (Weighted)
2 Sets
8-15 Reps
@8.5
4
Preacher Curl (Barbell)
3 Sets
8-15 Reps
@8
5A
Leg Extension
4 Sets
10-20 Reps
@7.5
5B
Hammer Curl
4 Sets
5-12 Reps
@7.5
6A
Sit Up
3 Sets
5-12 Reps
@7.5
6B
Wrist Curls
3 Sets
10-20 Reps
@7
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
4-15 Reps
@10
2
High Row
3 Sets
8-15 Reps
@8
3
Overhead Press (Barbell)
3 Sets
5-20 Reps
@9.5
4
Single Arm Pushdown
2 Sets
8-15 Reps
@7.5
5
Y Raise
3 Sets
8-15 Reps
@7.5
6A
Dip (Weighted)
2 Sets
8-15 Reps
@8
6B
Pull-Up (Weighted)
2 Sets
6-15 Reps
@8
7A
Upright Row (Barbell)
3 Sets
8-15 Reps
@8
7B
Chest Fly (Cable)
3 Sets
10-20 Reps
@7.5
Day 5
1
Skull Crusher
4 Sets
6-12 Reps
@8.5
2
Shrug (Barbell)
3 Sets
8-15 Reps
@8
3
Bicep Curl (Barbell)
4 Sets
5-10 Reps
@8.5
4
Standing Pullover (Cable)
3 Sets
8-15 Reps
@8
5A
Bicep Curl (Cable)
3 Sets
8-15 Reps
@8
5B
Tricep Extension (Cable)
3 Sets
5-12 Reps
@8
6A
Chest Press (Machine)
3 Sets
8-15 Reps
@8
6B
Reverse Bicep Curl (EZ Bar)
3 Sets
8-15 Reps
@7.5
Day 1
1
Hack Squat
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9
2
Barbell Row
3 Sets
5-10 Reps
@8.5
3A
Bicep Curl (Dumbbell)
3 Sets
6-12 Reps
@7.5
3B
Lying Leg Curl
3 Sets
8-15 Reps
@7
4A
Leg Raise (Captain's Chair)
3 Sets
20-30 Reps
@7
4B
Wide Grip Pull-Up
3 Sets
5-15 Reps
@8
5A
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
@7.5
5B
Neck Curl
3 Sets
10-20 Reps
@6.5
Day 2
1
Bench Press (Barbell)
3 Sets
4-8 Reps
@10
2
Lat Pulldown (Neutral Grip)
4 Sets
6-12 Reps
@8.5
3
Incline Chest Press (Machine)
4 Sets
10-20 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@7
5A
Pec Deck (Machine)
3 Sets
6-12 Reps
@7.5
5B
Reverse Pec Deck
3 Sets
10-20 Reps
@7.5
6A
Face Pull
3 Sets
10-20 Reps
@7
6B
Tricep Pushdown (Cable)
3 Sets
5-12 Reps
@7.5
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
@9
2
Dumbbell Bench Pullover
3 Sets
8-15 Reps
@8.5
3
Back Extension (Weighted)
2 Sets
8-15 Reps
@8.5
4
Preacher Curl (Barbell)
3 Sets
8-15 Reps
@8
5A
Leg Extension
4 Sets
10-20 Reps
@7.5
5B
Hammer Curl
4 Sets
5-12 Reps
@7.5
6A
Sit Up
3 Sets
5-12 Reps
@7.5
6B
Wrist Curls
3 Sets
10-20 Reps
@7
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
4-15 Reps
@10
2
High Row
3 Sets
8-15 Reps
@8
3
Overhead Press (Barbell)
3 Sets
5-20 Reps
@9.5
4
Single Arm Pushdown
2 Sets
8-15 Reps
@7.5
5
Y Raise
3 Sets
8-15 Reps
@7.5
6A
Dip (Weighted)
2 Sets
8-15 Reps
@8
6B
Pull-Up (Weighted)
2 Sets
6-15 Reps
@8
7A
Upright Row (Barbell)
3 Sets
8-15 Reps
@8
7B
Chest Fly (Cable)
3 Sets
10-20 Reps
@7.5
Day 5
1
Skull Crusher
4 Sets
6-12 Reps
@8.5
2
Shrug (Barbell)
3 Sets
8-15 Reps
@8
3
Bicep Curl (Barbell)
4 Sets
5-10 Reps
@8.5
4
Standing Pullover (Cable)
3 Sets
8-15 Reps
@8
5A
Bicep Curl (Cable)
3 Sets
8-15 Reps
@8
5B
Tricep Extension (Cable)
3 Sets
5-12 Reps
@8
6A
Chest Press (Machine)
3 Sets
8-15 Reps
@8
6B
Reverse Bicep Curl (EZ Bar)
3 Sets
8-15 Reps
@7.5
Day 1
1
Hack Squat
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9
2
Barbell Row
3 Sets
5-10 Reps
@8.5
3A
Bicep Curl (Dumbbell)
3 Sets
6-12 Reps
@7.5
3B
Lying Leg Curl
3 Sets
8-15 Reps
@7
4A
Leg Raise (Captain's Chair)
3 Sets
20-30 Reps
@7
4B
Wide Grip Pull-Up
3 Sets
5-15 Reps
@8
5A
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
@7.5
5B
Neck Curl
3 Sets
10-20 Reps
@6.5
Day 2
1
Bench Press (Barbell)
3 Sets
4-8 Reps
@10
2
Lat Pulldown (Neutral Grip)
4 Sets
6-12 Reps
@8.5
3
Incline Chest Press (Machine)
4 Sets
10-20 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@7
5A
Pec Deck (Machine)
3 Sets
6-12 Reps
@7.5
5B
Reverse Pec Deck
3 Sets
10-20 Reps
@7.5
6A
Face Pull
3 Sets
10-20 Reps
@7
6B
Tricep Pushdown (Cable)
3 Sets
5-12 Reps
@7.5
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
@9
2
Dumbbell Bench Pullover
3 Sets
8-15 Reps
@8.5
3
Back Extension (Weighted)
2 Sets
8-15 Reps
@8.5
4
Preacher Curl (Barbell)
3 Sets
8-15 Reps
@8
5A
Leg Extension
4 Sets
10-20 Reps
@7.5
5B
Hammer Curl
4 Sets
5-12 Reps
@7.5
6A
Sit Up
3 Sets
5-12 Reps
@7.5
6B
Wrist Curls
3 Sets
10-20 Reps
@7
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
4-15 Reps
@10
2
High Row
3 Sets
8-15 Reps
@8
3
Overhead Press (Barbell)
3 Sets
5-20 Reps
@9.5
4
Single Arm Pushdown
2 Sets
8-15 Reps
@7.5
5
Y Raise
3 Sets
8-15 Reps
@7.5
6A
Dip (Weighted)
2 Sets
8-15 Reps
@8
6B
Pull-Up (Weighted)
2 Sets
6-15 Reps
@8
7A
Upright Row (Barbell)
3 Sets
8-15 Reps
@8
7B
Chest Fly (Cable)
3 Sets
10-20 Reps
@7.5
Day 5
1
Skull Crusher
4 Sets
6-12 Reps
@8.5
2
Shrug (Barbell)
3 Sets
8-15 Reps
@8
3
Bicep Curl (Barbell)
4 Sets
5-10 Reps
@8.5
4
Standing Pullover (Cable)
3 Sets
8-15 Reps
@8
5A
Bicep Curl (Cable)
3 Sets
8-15 Reps
@8
5B
Tricep Extension (Cable)
3 Sets
5-12 Reps
@8
6A
Chest Press (Machine)
3 Sets
8-15 Reps
@8
6B
Reverse Bicep Curl (EZ Bar)
3 Sets
8-15 Reps
@7.5
Day 1
1
Hack Squat
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9
2
Barbell Row
3 Sets
5-10 Reps
@8.5
3A
Bicep Curl (Dumbbell)
3 Sets
6-12 Reps
@7.5
3B
Lying Leg Curl
3 Sets
8-15 Reps
@7
4A
Leg Raise (Captain's Chair)
3 Sets
20-30 Reps
@7
4B
Wide Grip Pull-Up
3 Sets
5-15 Reps
@8
5A
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
@7.5
5B
Neck Curl
3 Sets
10-20 Reps
@6.5
Day 2
1
Bench Press (Barbell)
3 Sets
4-8 Reps
@10
2
Lat Pulldown (Neutral Grip)
4 Sets
6-12 Reps
@8.5
3
Incline Chest Press (Machine)
4 Sets
10-20 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@7
5A
Pec Deck (Machine)
3 Sets
6-12 Reps
@7.5
5B
Reverse Pec Deck
3 Sets
10-20 Reps
@7.5
6A
Face Pull
3 Sets
10-20 Reps
@7
6B
Tricep Pushdown (Cable)
3 Sets
5-12 Reps
@7.5
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
@9
2
Dumbbell Bench Pullover
3 Sets
8-15 Reps
@8.5
3
Back Extension (Weighted)
2 Sets
8-15 Reps
@8.5
4
Preacher Curl (Barbell)
3 Sets
8-15 Reps
@8
5A
Leg Extension
4 Sets
10-20 Reps
@7.5
5B
Hammer Curl
4 Sets
5-12 Reps
@7.5
6A
Sit Up
3 Sets
5-12 Reps
@7.5
6B
Wrist Curls
3 Sets
10-20 Reps
@7
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
4-15 Reps
@10
2
High Row
3 Sets
8-15 Reps
@8
3
Overhead Press (Barbell)
3 Sets
5-20 Reps
@9.5
4
Single Arm Pushdown
2 Sets
8-15 Reps
@7.5
5
Y Raise
3 Sets
8-15 Reps
@7.5
6A
Dip (Weighted)
2 Sets
8-15 Reps
@8
6B
Pull-Up (Weighted)
2 Sets
6-15 Reps
@8
7A
Upright Row (Barbell)
3 Sets
8-15 Reps
@8
7B
Chest Fly (Cable)
3 Sets
10-20 Reps
@7.5
Day 5
1
Skull Crusher
4 Sets
6-12 Reps
@8.5
2
Shrug (Barbell)
3 Sets
8-15 Reps
@8
3
Bicep Curl (Barbell)
4 Sets
5-10 Reps
@8.5
4
Standing Pullover (Cable)
3 Sets
8-15 Reps
@8
5A
Bicep Curl (Cable)
3 Sets
8-15 Reps
@8
5B
Tricep Extension (Cable)
3 Sets
5-12 Reps
@8
6A
Chest Press (Machine)
3 Sets
8-15 Reps
@8
6B
Reverse Bicep Curl (EZ Bar)
3 Sets
8-15 Reps
@7.5
Day 1
1
Hack Squat
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9
2
Barbell Row
3 Sets
5-10 Reps
@8.5
3A
Bicep Curl (Dumbbell)
3 Sets
6-12 Reps
@7.5
3B
Lying Leg Curl
3 Sets
8-15 Reps
@7
4A
Leg Raise (Captain's Chair)
3 Sets
20-30 Reps
@7
4B
Wide Grip Pull-Up
3 Sets
5-15 Reps
@8
5A
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
@7.5
5B
Neck Curl
3 Sets
10-20 Reps
@6.5
Day 2
1
Bench Press (Barbell)
3 Sets
4-8 Reps
@10
2
Lat Pulldown (Neutral Grip)
4 Sets
6-12 Reps
@8.5
3
Incline Chest Press (Machine)
4 Sets
10-20 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@7
5A
Pec Deck (Machine)
3 Sets
6-12 Reps
@7.5
5B
Reverse Pec Deck
3 Sets
10-20 Reps
@7.5
6A
Face Pull
3 Sets
10-20 Reps
@7
6B
Tricep Pushdown (Cable)
3 Sets
5-12 Reps
@7.5
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
@9
2
Dumbbell Bench Pullover
3 Sets
8-15 Reps
@8.5
3
Back Extension (Weighted)
2 Sets
8-15 Reps
@8.5
4
Preacher Curl (Barbell)
3 Sets
8-15 Reps
@8
5A
Leg Extension
4 Sets
10-20 Reps
@7.5
5B
Hammer Curl
4 Sets
5-12 Reps
@7.5
6A
Sit Up
3 Sets
5-12 Reps
@7.5
6B
Wrist Curls
3 Sets
10-20 Reps
@7
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
4-15 Reps
@10
2
High Row
3 Sets
8-15 Reps
@8
3
Overhead Press (Barbell)
3 Sets
5-20 Reps
@9.5
4
Single Arm Pushdown
2 Sets
8-15 Reps
@7.5
5
Y Raise
3 Sets
8-15 Reps
@7.5
6A
Dip (Weighted)
2 Sets
8-15 Reps
@8
6B
Pull-Up (Weighted)
2 Sets
6-15 Reps
@8
7A
Upright Row (Barbell)
3 Sets
8-15 Reps
@8
7B
Chest Fly (Cable)
3 Sets
10-20 Reps
@7.5
Day 5
1
Skull Crusher
4 Sets
6-12 Reps
@8.5
2
Shrug (Barbell)
3 Sets
8-15 Reps
@8
3
Bicep Curl (Barbell)
4 Sets
5-10 Reps
@8.5
4
Standing Pullover (Cable)
3 Sets
8-15 Reps
@8
5A
Bicep Curl (Cable)
3 Sets
8-15 Reps
@8
5B
Tricep Extension (Cable)
3 Sets
5-12 Reps
@8
6A
Chest Press (Machine)
3 Sets
8-15 Reps
@8
6B
Reverse Bicep Curl (EZ Bar)
3 Sets
8-15 Reps
@7.5
Day 1
1
Hack Squat
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9
2
Barbell Row
3 Sets
5-10 Reps
@8.5
3A
Bicep Curl (Dumbbell)
3 Sets
6-12 Reps
@7.5
3B
Lying Leg Curl
3 Sets
8-15 Reps
@7
4A
Leg Raise (Captain's Chair)
3 Sets
20-30 Reps
@7
4B
Wide Grip Pull-Up
3 Sets
5-15 Reps
@8
5A
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
@7.5
5B
Neck Curl
3 Sets
10-20 Reps
@6.5
Day 2
1
Bench Press (Barbell)
3 Sets
4-8 Reps
@10
2
Lat Pulldown (Neutral Grip)
4 Sets
6-12 Reps
@8.5
3
Incline Chest Press (Machine)
4 Sets
10-20 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@7
5A
Pec Deck (Machine)
3 Sets
6-12 Reps
@7.5
5B
Reverse Pec Deck
3 Sets
10-20 Reps
@7.5
6A
Face Pull
3 Sets
10-20 Reps
@7
6B
Tricep Pushdown (Cable)
3 Sets
5-12 Reps
@7.5
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
@9
2
Dumbbell Bench Pullover
3 Sets
8-15 Reps
@8.5
3
Back Extension (Weighted)
2 Sets
8-15 Reps
@8.5
4
Preacher Curl (Barbell)
3 Sets
8-15 Reps
@8
5A
Leg Extension
4 Sets
10-20 Reps
@7.5
5B
Hammer Curl
4 Sets
5-12 Reps
@7.5
6A
Sit Up
3 Sets
5-12 Reps
@7.5
6B
Wrist Curls
3 Sets
10-20 Reps
@7
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
4-15 Reps
@10
2
High Row
3 Sets
8-15 Reps
@8
3
Overhead Press (Barbell)
3 Sets
5-20 Reps
@9.5
4
Single Arm Pushdown
2 Sets
8-15 Reps
@7.5
5
Y Raise
3 Sets
8-15 Reps
@7.5
6A
Dip (Weighted)
2 Sets
8-15 Reps
@8
6B
Pull-Up (Weighted)
2 Sets
6-15 Reps
@8
7A
Upright Row (Barbell)
3 Sets
8-15 Reps
@8
7B
Chest Fly (Cable)
3 Sets
10-20 Reps
@7.5
Day 5
1
Skull Crusher
4 Sets
6-12 Reps
@8.5
2
Shrug (Barbell)
3 Sets
8-15 Reps
@8
3
Bicep Curl (Barbell)
4 Sets
5-10 Reps
@8.5
4
Standing Pullover (Cable)
3 Sets
8-15 Reps
@8
5A
Bicep Curl (Cable)
3 Sets
8-15 Reps
@8
5B
Tricep Extension (Cable)
3 Sets
5-12 Reps
@8
6A
Chest Press (Machine)
3 Sets
8-15 Reps
@8
6B
Reverse Bicep Curl (EZ Bar)
3 Sets
8-15 Reps
@7.5
Day 1
1
Hack Squat
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9
2
Barbell Row
3 Sets
5-10 Reps
@8.5
3A
Bicep Curl (Dumbbell)
3 Sets
6-12 Reps
@7.5
3B
Lying Leg Curl
3 Sets
8-15 Reps
@7
4A
Leg Raise (Captain's Chair)
3 Sets
20-30 Reps
@7
4B
Wide Grip Pull-Up
3 Sets
5-15 Reps
@8
5A
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
@7.5
5B
Neck Curl
3 Sets
10-20 Reps
@6.5
Day 2
1
Bench Press (Barbell)
3 Sets
4-8 Reps
@10
2
Lat Pulldown (Neutral Grip)
4 Sets
6-12 Reps
@8.5
3
Incline Chest Press (Machine)
4 Sets
10-20 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@7
5A
Pec Deck (Machine)
3 Sets
6-12 Reps
@7.5
5B
Reverse Pec Deck
3 Sets
10-20 Reps
@7.5
6A
Face Pull
3 Sets
10-20 Reps
@7
6B
Tricep Pushdown (Cable)
3 Sets
5-12 Reps
@7.5
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
@9
2
Dumbbell Bench Pullover
3 Sets
8-15 Reps
@8.5
3
Back Extension (Weighted)
2 Sets
8-15 Reps
@8.5
4
Preacher Curl (Barbell)
3 Sets
8-15 Reps
@8
5A
Leg Extension
4 Sets
10-20 Reps
@7.5
5B
Hammer Curl
4 Sets
5-12 Reps
@7.5
6A
Sit Up
3 Sets
5-12 Reps
@7.5
6B
Wrist Curls
3 Sets
10-20 Reps
@7
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
4-15 Reps
@10
2
High Row
3 Sets
8-15 Reps
@8
3
Overhead Press (Barbell)
3 Sets
5-20 Reps
@9.5
4
Single Arm Pushdown
2 Sets
8-15 Reps
@7.5
5
Y Raise
3 Sets
8-15 Reps
@7.5
6A
Dip (Weighted)
2 Sets
8-15 Reps
@8
6B
Pull-Up (Weighted)
2 Sets
6-15 Reps
@8
7A
Upright Row (Barbell)
3 Sets
8-15 Reps
@8
7B
Chest Fly (Cable)
3 Sets
10-20 Reps
@7.5
Day 5
1
Skull Crusher
4 Sets
6-12 Reps
@8.5
2
Shrug (Barbell)
3 Sets
8-15 Reps
@8
3
Bicep Curl (Barbell)
4 Sets
5-10 Reps
@8.5
4
Standing Pullover (Cable)
3 Sets
8-15 Reps
@8
5A
Bicep Curl (Cable)
3 Sets
8-15 Reps
@8
5B
Tricep Extension (Cable)
3 Sets
5-12 Reps
@8
6A
Chest Press (Machine)
3 Sets
8-15 Reps
@8
6B
Reverse Bicep Curl (EZ Bar)
3 Sets
8-15 Reps
@7.5
Day 1
1
Hack Squat
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9
2
Barbell Row
3 Sets
5-10 Reps
@8.5
3A
Bicep Curl (Dumbbell)
3 Sets
6-12 Reps
@7.5
3B
Lying Leg Curl
3 Sets
8-15 Reps
@7
4A
Leg Raise (Captain's Chair)
3 Sets
20-30 Reps
@7
4B
Wide Grip Pull-Up
3 Sets
5-15 Reps
@8
5A
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
@7.5
5B
Neck Curl
3 Sets
10-20 Reps
@6.5
Day 2
1
Bench Press (Barbell)
3 Sets
4-8 Reps
@10
2
Lat Pulldown (Neutral Grip)
4 Sets
6-12 Reps
@8.5
3
Incline Chest Press (Machine)
4 Sets
10-20 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@7
5A
Pec Deck (Machine)
3 Sets
6-12 Reps
@7.5
5B
Reverse Pec Deck
3 Sets
10-20 Reps
@7.5
6A
Face Pull
3 Sets
10-20 Reps
@7
6B
Tricep Pushdown (Cable)
3 Sets
5-12 Reps
@7.5
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
@9
2
Dumbbell Bench Pullover
3 Sets
8-15 Reps
@8.5
3
Back Extension (Weighted)
2 Sets
8-15 Reps
@8.5
4
Preacher Curl (Barbell)
3 Sets
8-15 Reps
@8
5A
Leg Extension
4 Sets
10-20 Reps
@7.5
5B
Hammer Curl
4 Sets
5-12 Reps
@7.5
6A
Sit Up
3 Sets
5-12 Reps
@7.5
6B
Wrist Curls
3 Sets
10-20 Reps
@7
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
4-15 Reps
@10
2
High Row
3 Sets
8-15 Reps
@8
3
Overhead Press (Barbell)
3 Sets
5-20 Reps
@9.5
4
Single Arm Pushdown
2 Sets
8-15 Reps
@7.5
5
Y Raise
3 Sets
8-15 Reps
@7.5
6A
Dip (Weighted)
2 Sets
8-15 Reps
@8
6B
Pull-Up (Weighted)
2 Sets
6-15 Reps
@8
7A
Upright Row (Barbell)
3 Sets
8-15 Reps
@8
7B
Chest Fly (Cable)
3 Sets
10-20 Reps
@7.5
Day 5
1
Skull Crusher
4 Sets
6-12 Reps
@8.5
2
Shrug (Barbell)
3 Sets
8-15 Reps
@8
3
Bicep Curl (Barbell)
4 Sets
5-10 Reps
@8.5
4
Standing Pullover (Cable)
3 Sets
8-15 Reps
@8
5A
Bicep Curl (Cable)
3 Sets
8-15 Reps
@8
5B
Tricep Extension (Cable)
3 Sets
5-12 Reps
@8
6A
Chest Press (Machine)
3 Sets
8-15 Reps
@8
6B
Reverse Bicep Curl (EZ Bar)
3 Sets
8-15 Reps
@7.5
Day 1
1
Hack Squat
1 Set
2 Sets
8-15 Reps
8-15 Reps
@8
@9
2
Barbell Row
3 Sets
5-10 Reps
@8.5
3A
Bicep Curl (Dumbbell)
3 Sets
6-12 Reps
@7.5
3B
Lying Leg Curl
3 Sets
8-15 Reps
@7
4A
Leg Raise (Captain's Chair)
3 Sets
20-30 Reps
@7
4B
Wide Grip Pull-Up
3 Sets
5-15 Reps
@8
5A
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
@7.5
5B
Neck Curl
3 Sets
10-20 Reps
@6.5
Day 2
1
Bench Press (Barbell)
3 Sets
4-8 Reps
@10
2
Lat Pulldown (Neutral Grip)
4 Sets
6-12 Reps
@8.5
3
Incline Chest Press (Machine)
4 Sets
10-20 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
@7
5A
Pec Deck (Machine)
3 Sets
6-12 Reps
@7.5
5B
Reverse Pec Deck
3 Sets
10-20 Reps
@7.5
6A
Face Pull
3 Sets
10-20 Reps
@7
6B
Tricep Pushdown (Cable)
3 Sets
5-12 Reps
@7.5
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
5-10 Reps
@9
2
Dumbbell Bench Pullover
3 Sets
8-15 Reps
@8.5
3
Back Extension (Weighted)
2 Sets
8-15 Reps
@8.5
4
Preacher Curl (Barbell)
3 Sets
8-15 Reps
@8
5A
Leg Extension
4 Sets
10-20 Reps
@7.5
5B
Hammer Curl
4 Sets
5-12 Reps
@7.5
6A
Sit Up
3 Sets
5-12 Reps
@7.5
6B
Wrist Curls
3 Sets
10-20 Reps
@7
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
4-15 Reps
@10
2
High Row
3 Sets
8-15 Reps
@8
3
Overhead Press (Barbell)
3 Sets
5-20 Reps
@9.5
4
Single Arm Pushdown
2 Sets
8-15 Reps
@7.5
5
Y Raise
3 Sets
8-15 Reps
@7.5
6A
Dip (Weighted)
2 Sets
8-15 Reps
@8
6B
Pull-Up (Weighted)
2 Sets
6-15 Reps
@8
7A
Upright Row (Barbell)
3 Sets
8-15 Reps
@8
7B
Chest Fly (Cable)
3 Sets
10-20 Reps
@7.5
Day 5
1
Skull Crusher
4 Sets
6-12 Reps
@8.5
2
Shrug (Barbell)
3 Sets
8-15 Reps
@8
3
Bicep Curl (Barbell)
4 Sets
5-10 Reps
@8.5
4
Standing Pullover (Cable)
3 Sets
8-15 Reps
@8
5A
Bicep Curl (Cable)
3 Sets
8-15 Reps
@8
5B
Tricep Extension (Cable)
3 Sets
5-12 Reps
@8
6A
Chest Press (Machine)
3 Sets
8-15 Reps
@8
6B
Reverse Bicep Curl (EZ Bar)
3 Sets
8-15 Reps
@7.5