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The Enhanced Natural
by Russell Mitchell
2 athletes joined
Program Description
This programe is designed for the natural lifter who wished to obtain a physique that is synonymous with an enhanced lifter. Meaning we will be allocating more volume to those muscle groups that give us a greater appearance of size and thickness. Namely, the shoulders, traps, upper back, arms and glutes. This programme will follow a 4 day upper/lower split template. However, some upper body movements will be allocated to lower days to allow for optimal training frequencies on certain muscle groups. The recommended schedule will be Monday, Wednesday, Friday and Saturday. The purpose of this is to allow a full day of recovery between sessions to mitigate systemic fatigue and maximise effort in each training session. For this reason, it is suggested that Sunday is taken as a complete rest day following the two consecutive sessions. If you enjoy going to the gym everyday or if you are currently cutting then LISS cardio can be added to rest days within the week. The key to making gains on this programme is to focus on progressing from session to session. To do this, you will be allocated a rep range. E.g. 8-10 reps. The goal is to choose your max weight for the top end of the rep range and aim to preform the minimum end of the rep range across all sets. The aim will be to add reps to each set until the top end of the range is achieved on all sets. Once this is completed, you will increase the weight by 10% and continue the process. So it should look like this. Week 1 8-10 reps ( 10 rep max = 50) Set 1 50 x 8 Set 2 50 x 8 Set 3 50 x 8 Week 2 Set 1 50 x 9 Set 2 50 x 9 Set 3 50 x 8 Week 3 Set 1 50 x 10 Set 2 50 x 10 Set 3 50 x 9 Ect…. Once 10 reps are reached across all sets, increase the weight and start the process again. Week 6 Set 1 55 x 8 Set 2 55 x 8 Set 3 55 x 8 It should be noted that progress will not be linear from workout to workout and across all exercises due to many external factors. The goal will be to match or beat the performance from previous workouts. The importance of rest days will be prevalent when following this process of progression. The body has a limited capacity for recovery as a natural, as such, we will be placing a disproportionate volume on the focus muscle groups and putting other muscles on maintenance. You will find yourself burnt out quickly if you attempt to maximize the volume of all muscle groups simultaneously. Finally, deloads are usually programmed every 5-6 weeks to allow for recovery from built-up fatigue. However, it will be recommended to take a deload when you feel is necessary or when life dictates that you cannot train as much, such as a holiday. For a deload, it is suggested that you half the workouts, sets and weights for a week.
Program Overview
Level
Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Feb 04, 2024 09:49
Last Edited
May 08, 2024 02:36
down_app
Week 1
1 / 12 Weeks
Day 2
1
Bulgarian Split Squat (Dumbbell)
4 Sets
12-15 Reps
2
Romanian Deadlift (Barbell)
4 Sets
10-12 Reps
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
4
Shrug (Barbell)
4 Sets
12-15 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
5B
Decline Crunch (Weighted)
3 Sets
8-10 Reps
Day 4
1
Walking Lunge
4 Sets
30-40 Reps
2
Glute Bridge (Barbell)
4 Sets
12-15 Reps
3
Pullover (Dumbbell)
3 Sets
10-12 Reps
4
Farmer's Walk (Weighted)
4 Sets
1 mins
5A
Leg Raise (Captain's Chair)
2 Sets
AMRAP
5B
Abs Crunch (Weighted)
2 Sets
12-15 Reps
Day 1
1
Lateral Raise (Cable)
4 Sets
12-15 Reps
2
Bent Over Row (Dumbbell)
4 Sets
8-10 Reps
3
Seated Shoulder Press (Dumbbell)
4 Sets
12-15 Reps
4
Seated Row (Cable)
4 Sets
12-15 Reps
5
Dip (Bodyweight)
4 Sets
AMRAP
7A
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
7B
Incline Tricep Extension (Dumbbell)
3 Sets
10-12 Reps
Day 3
1
T-Bar Row
4 Sets
8-10 Reps
2
Shoulder Press (Machine)
4 Sets
8-10 Reps
3
Inverted Row
4 Sets
12-15 Reps
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
5
Incline Bench Press (Barbell)
4 Sets
10-12 Reps
6A
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
6B
Push Up
3 Sets
AMRAP
Day 1
1
Lateral Raise (Cable)
4 Sets
12-15 Reps
2
Bent Over Row (Dumbbell)
4 Sets
8-10 Reps
3
Seated Shoulder Press (Dumbbell)
4 Sets
12-15 Reps
4
Seated Row (Cable)
4 Sets
12-15 Reps
5
Dip (Bodyweight)
4 Sets
AMRAP
7A
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
7B
Incline Tricep Extension (Dumbbell)
3 Sets
10-12 Reps
Day 2
1
Bulgarian Split Squat (Dumbbell)
4 Sets
12-15 Reps
2
Romanian Deadlift (Barbell)
4 Sets
10-12 Reps
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
4
Shrug (Barbell)
4 Sets
12-15 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
5B
Decline Crunch (Weighted)
3 Sets
8-10 Reps
Day 3
1
T-Bar Row
4 Sets
8-10 Reps
2
Shoulder Press (Machine)
4 Sets
8-10 Reps
3
Inverted Row
4 Sets
12-15 Reps
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
5
Incline Bench Press (Barbell)
4 Sets
10-12 Reps
6A
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
6B
Push Up
3 Sets
AMRAP
Day 4
1
Walking Lunge
4 Sets
30-40 Reps
2
Glute Bridge (Barbell)
4 Sets
12-15 Reps
3
Pullover (Dumbbell)
3 Sets
10-12 Reps
4
Farmer's Walk (Weighted)
4 Sets
1 mins
5A
Leg Raise (Captain's Chair)
2 Sets
AMRAP
5B
Abs Crunch (Weighted)
2 Sets
12-15 Reps
Day 1
1
Lateral Raise (Cable)
4 Sets
12-15 Reps
2
Bent Over Row (Dumbbell)
4 Sets
8-10 Reps
3
Seated Shoulder Press (Dumbbell)
4 Sets
12-15 Reps
4
Seated Row (Cable)
4 Sets
12-15 Reps
5
Dip (Bodyweight)
4 Sets
AMRAP
7A
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
7B
Incline Tricep Extension (Dumbbell)
3 Sets
10-12 Reps
Day 2
1
Bulgarian Split Squat (Dumbbell)
4 Sets
12-15 Reps
2
Romanian Deadlift (Barbell)
4 Sets
10-12 Reps
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
4
Shrug (Barbell)
4 Sets
12-15 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
5B
Decline Crunch (Weighted)
3 Sets
8-10 Reps
Day 3
1
T-Bar Row
4 Sets
8-10 Reps
2
Shoulder Press (Machine)
4 Sets
8-10 Reps
3
Inverted Row
4 Sets
12-15 Reps
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
5
Incline Bench Press (Barbell)
4 Sets
10-12 Reps
6A
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
6B
Push Up
3 Sets
AMRAP
Day 4
1
Walking Lunge
4 Sets
30-40 Reps
2
Glute Bridge (Barbell)
4 Sets
12-15 Reps
3
Pullover (Dumbbell)
3 Sets
10-12 Reps
4
Farmer's Walk (Weighted)
4 Sets
1 mins
5A
Leg Raise (Captain's Chair)
2 Sets
AMRAP
5B
Abs Crunch (Weighted)
2 Sets
12-15 Reps
Day 1
1
Lateral Raise (Cable)
4 Sets
12-15 Reps
2
Bent Over Row (Dumbbell)
4 Sets
8-10 Reps
3
Seated Shoulder Press (Dumbbell)
4 Sets
12-15 Reps
4
Seated Row (Cable)
4 Sets
12-15 Reps
5
Dip (Bodyweight)
4 Sets
AMRAP
7A
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
7B
Incline Tricep Extension (Dumbbell)
3 Sets
10-12 Reps
Day 2
1
Bulgarian Split Squat (Dumbbell)
4 Sets
12-15 Reps
2
Romanian Deadlift (Barbell)
4 Sets
10-12 Reps
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
4
Shrug (Barbell)
4 Sets
12-15 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
5B
Decline Crunch (Weighted)
3 Sets
8-10 Reps
Day 3
1
T-Bar Row
4 Sets
8-10 Reps
2
Shoulder Press (Machine)
4 Sets
8-10 Reps
3
Inverted Row
4 Sets
12-15 Reps
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
5
Incline Bench Press (Barbell)
4 Sets
10-12 Reps
6A
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
6B
Push Up
3 Sets
AMRAP
Day 4
1
Walking Lunge
4 Sets
30-40 Reps
2
Glute Bridge (Barbell)
4 Sets
12-15 Reps
3
Pullover (Dumbbell)
3 Sets
10-12 Reps
4
Farmer's Walk (Weighted)
4 Sets
1 mins
5A
Leg Raise (Captain's Chair)
2 Sets
AMRAP
5B
Abs Crunch (Weighted)
2 Sets
12-15 Reps
Day 1
1
Lateral Raise (Cable)
4 Sets
12-15 Reps
2
Bent Over Row (Dumbbell)
4 Sets
8-10 Reps
3
Seated Shoulder Press (Dumbbell)
4 Sets
12-15 Reps
4
Seated Row (Cable)
4 Sets
12-15 Reps
5
Dip (Bodyweight)
4 Sets
AMRAP
7A
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
7B
Incline Tricep Extension (Dumbbell)
3 Sets
10-12 Reps
Day 2
1
Bulgarian Split Squat (Dumbbell)
4 Sets
12-15 Reps
2
Romanian Deadlift (Barbell)
4 Sets
10-12 Reps
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
4
Shrug (Barbell)
4 Sets
12-15 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
5B
Decline Crunch (Weighted)
3 Sets
8-10 Reps
Day 3
1
T-Bar Row
4 Sets
8-10 Reps
2
Shoulder Press (Machine)
4 Sets
8-10 Reps
3
Inverted Row
4 Sets
12-15 Reps
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
5
Incline Bench Press (Barbell)
4 Sets
10-12 Reps
6A
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
6B
Push Up
3 Sets
AMRAP
Day 4
1
Walking Lunge
4 Sets
30-40 Reps
2
Glute Bridge (Barbell)
4 Sets
12-15 Reps
3
Pullover (Dumbbell)
3 Sets
10-12 Reps
4
Farmer's Walk (Weighted)
4 Sets
1 mins
5A
Leg Raise (Captain's Chair)
2 Sets
AMRAP
5B
Abs Crunch (Weighted)
2 Sets
12-15 Reps
Day 1
1
Lateral Raise (Cable)
4 Sets
12-15 Reps
2
Bent Over Row (Dumbbell)
4 Sets
8-10 Reps
3
Seated Shoulder Press (Dumbbell)
4 Sets
12-15 Reps
4
Seated Row (Cable)
4 Sets
12-15 Reps
5
Dip (Bodyweight)
4 Sets
AMRAP
7A
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
7B
Incline Tricep Extension (Dumbbell)
3 Sets
10-12 Reps
Day 2
1
Bulgarian Split Squat (Dumbbell)
4 Sets
12-15 Reps
2
Romanian Deadlift (Barbell)
4 Sets
10-12 Reps
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
4
Shrug (Barbell)
4 Sets
12-15 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
5B
Decline Crunch (Weighted)
3 Sets
8-10 Reps
Day 3
1
T-Bar Row
4 Sets
8-10 Reps
2
Shoulder Press (Machine)
4 Sets
8-10 Reps
3
Inverted Row
4 Sets
12-15 Reps
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
5
Incline Bench Press (Barbell)
4 Sets
10-12 Reps
6A
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
6B
Push Up
3 Sets
AMRAP
Day 4
1
Walking Lunge
4 Sets
30-40 Reps
2
Glute Bridge (Barbell)
4 Sets
12-15 Reps
3
Pullover (Dumbbell)
3 Sets
10-12 Reps
4
Farmer's Walk (Weighted)
4 Sets
1 mins
5A
Leg Raise (Captain's Chair)
2 Sets
AMRAP
5B
Abs Crunch (Weighted)
2 Sets
12-15 Reps
Day 1
1
Lateral Raise (Cable)
4 Sets
12-15 Reps
2
Bent Over Row (Dumbbell)
4 Sets
8-10 Reps
3
Seated Shoulder Press (Dumbbell)
4 Sets
12-15 Reps
4
Seated Row (Cable)
4 Sets
12-15 Reps
5
Dip (Bodyweight)
4 Sets
AMRAP
7A
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
7B
Incline Tricep Extension (Dumbbell)
3 Sets
10-12 Reps
Day 2
1
Bulgarian Split Squat (Dumbbell)
4 Sets
12-15 Reps
2
Romanian Deadlift (Barbell)
4 Sets
10-12 Reps
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
4
Shrug (Barbell)
4 Sets
12-15 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
5B
Decline Crunch (Weighted)
3 Sets
8-10 Reps
Day 3
1
T-Bar Row
4 Sets
8-10 Reps
2
Shoulder Press (Machine)
4 Sets
8-10 Reps
3
Inverted Row
4 Sets
12-15 Reps
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
5
Incline Bench Press (Barbell)
4 Sets
10-12 Reps
6A
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
6B
Push Up
3 Sets
AMRAP
Day 4
1
Walking Lunge
4 Sets
30-40 Reps
2
Glute Bridge (Barbell)
4 Sets
12-15 Reps
3
Pullover (Dumbbell)
3 Sets
10-12 Reps
4
Farmer's Walk (Weighted)
4 Sets
1 mins
5A
Leg Raise (Captain's Chair)
2 Sets
AMRAP
5B
Abs Crunch (Weighted)
2 Sets
12-15 Reps
Day 1
1
Lateral Raise (Cable)
4 Sets
12-15 Reps
2
Bent Over Row (Dumbbell)
4 Sets
8-10 Reps
3
Seated Shoulder Press (Dumbbell)
4 Sets
12-15 Reps
4
Seated Row (Cable)
4 Sets
12-15 Reps
5
Dip (Bodyweight)
4 Sets
AMRAP
7A
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
7B
Incline Tricep Extension (Dumbbell)
3 Sets
10-12 Reps
Day 2
1
Bulgarian Split Squat (Dumbbell)
4 Sets
12-15 Reps
2
Romanian Deadlift (Barbell)
4 Sets
10-12 Reps
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
4
Shrug (Barbell)
4 Sets
12-15 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
5B
Decline Crunch (Weighted)
3 Sets
8-10 Reps
Day 3
1
T-Bar Row
4 Sets
8-10 Reps
2
Shoulder Press (Machine)
4 Sets
8-10 Reps
3
Inverted Row
4 Sets
12-15 Reps
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
5
Incline Bench Press (Barbell)
4 Sets
10-12 Reps
6A
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
6B
Push Up
3 Sets
AMRAP
Day 4
1
Walking Lunge
4 Sets
30-40 Reps
2
Glute Bridge (Barbell)
4 Sets
12-15 Reps
3
Pullover (Dumbbell)
3 Sets
10-12 Reps
4
Farmer's Walk (Weighted)
4 Sets
1 mins
5A
Leg Raise (Captain's Chair)
2 Sets
AMRAP
5B
Abs Crunch (Weighted)
2 Sets
12-15 Reps
Day 1
1
Lateral Raise (Cable)
4 Sets
12-15 Reps
2
Bent Over Row (Dumbbell)
4 Sets
8-10 Reps
3
Seated Shoulder Press (Dumbbell)
4 Sets
12-15 Reps
4
Seated Row (Cable)
4 Sets
12-15 Reps
5
Dip (Bodyweight)
4 Sets
AMRAP
7A
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
7B
Incline Tricep Extension (Dumbbell)
3 Sets
10-12 Reps
Day 2
1
Bulgarian Split Squat (Dumbbell)
4 Sets
12-15 Reps
2
Romanian Deadlift (Barbell)
4 Sets
10-12 Reps
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
4
Shrug (Barbell)
4 Sets
12-15 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
5B
Decline Crunch (Weighted)
3 Sets
8-10 Reps
Day 3
1
T-Bar Row
4 Sets
8-10 Reps
2
Shoulder Press (Machine)
4 Sets
8-10 Reps
3
Inverted Row
4 Sets
12-15 Reps
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
5
Incline Bench Press (Barbell)
4 Sets
10-12 Reps
6A
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
6B
Push Up
3 Sets
AMRAP
Day 4
1
Walking Lunge
4 Sets
30-40 Reps
2
Glute Bridge (Barbell)
4 Sets
12-15 Reps
3
Pullover (Dumbbell)
3 Sets
10-12 Reps
4
Farmer's Walk (Weighted)
4 Sets
1 mins
5A
Leg Raise (Captain's Chair)
2 Sets
AMRAP
5B
Abs Crunch (Weighted)
2 Sets
12-15 Reps
Day 1
1
Lateral Raise (Cable)
4 Sets
12-15 Reps
2
Bent Over Row (Dumbbell)
4 Sets
8-10 Reps
3
Seated Shoulder Press (Dumbbell)
4 Sets
12-15 Reps
4
Seated Row (Cable)
4 Sets
12-15 Reps
5
Dip (Bodyweight)
4 Sets
AMRAP
7A
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
7B
Incline Tricep Extension (Dumbbell)
3 Sets
10-12 Reps
Day 2
1
Bulgarian Split Squat (Dumbbell)
4 Sets
12-15 Reps
2
Romanian Deadlift (Barbell)
4 Sets
10-12 Reps
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
4
Shrug (Barbell)
4 Sets
12-15 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
5B
Decline Crunch (Weighted)
3 Sets
8-10 Reps
Day 3
1
T-Bar Row
4 Sets
8-10 Reps
2
Shoulder Press (Machine)
4 Sets
8-10 Reps
3
Inverted Row
4 Sets
12-15 Reps
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
5
Incline Bench Press (Barbell)
4 Sets
10-12 Reps
6A
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
6B
Push Up
3 Sets
AMRAP
Day 4
1
Walking Lunge
4 Sets
30-40 Reps
2
Glute Bridge (Barbell)
4 Sets
12-15 Reps
3
Pullover (Dumbbell)
3 Sets
10-12 Reps
4
Farmer's Walk (Weighted)
4 Sets
1 mins
5A
Leg Raise (Captain's Chair)
2 Sets
AMRAP
5B
Abs Crunch (Weighted)
2 Sets
12-15 Reps
Day 1
1
Lateral Raise (Cable)
4 Sets
12-15 Reps
2
Bent Over Row (Dumbbell)
4 Sets
8-10 Reps
3
Seated Shoulder Press (Dumbbell)
4 Sets
12-15 Reps
4
Seated Row (Cable)
4 Sets
12-15 Reps
5
Dip (Bodyweight)
4 Sets
AMRAP
7A
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
7B
Incline Tricep Extension (Dumbbell)
3 Sets
10-12 Reps
Day 2
1
Bulgarian Split Squat (Dumbbell)
4 Sets
12-15 Reps
2
Romanian Deadlift (Barbell)
4 Sets
10-12 Reps
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
4
Shrug (Barbell)
4 Sets
12-15 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
5B
Decline Crunch (Weighted)
3 Sets
8-10 Reps
Day 3
1
T-Bar Row
4 Sets
8-10 Reps
2
Shoulder Press (Machine)
4 Sets
8-10 Reps
3
Inverted Row
4 Sets
12-15 Reps
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
5
Incline Bench Press (Barbell)
4 Sets
10-12 Reps
6A
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
6B
Push Up
3 Sets
AMRAP
Day 4
1
Walking Lunge
4 Sets
30-40 Reps
2
Glute Bridge (Barbell)
4 Sets
12-15 Reps
3
Pullover (Dumbbell)
3 Sets
10-12 Reps
4
Farmer's Walk (Weighted)
4 Sets
1 mins
5A
Leg Raise (Captain's Chair)
2 Sets
AMRAP
5B
Abs Crunch (Weighted)
2 Sets
12-15 Reps
Day 1
1
Lateral Raise (Cable)
4 Sets
12-15 Reps
2
Bent Over Row (Dumbbell)
4 Sets
8-10 Reps
3
Seated Shoulder Press (Dumbbell)
4 Sets
12-15 Reps
4
Seated Row (Cable)
4 Sets
12-15 Reps
5
Dip (Bodyweight)
4 Sets
AMRAP
7A
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
7B
Incline Tricep Extension (Dumbbell)
3 Sets
10-12 Reps
Day 2
1
Bulgarian Split Squat (Dumbbell)
4 Sets
12-15 Reps
2
Romanian Deadlift (Barbell)
4 Sets
10-12 Reps
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
4
Shrug (Barbell)
4 Sets
12-15 Reps
5A
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
5B
Decline Crunch (Weighted)
3 Sets
8-10 Reps
Day 3
1
T-Bar Row
4 Sets
8-10 Reps
2
Shoulder Press (Machine)
4 Sets
8-10 Reps
3
Inverted Row
4 Sets
12-15 Reps
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
5
Incline Bench Press (Barbell)
4 Sets
10-12 Reps
6A
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
6B
Push Up
3 Sets
AMRAP
Day 4
1
Walking Lunge
4 Sets
30-40 Reps
2
Glute Bridge (Barbell)
4 Sets
12-15 Reps
3
Pullover (Dumbbell)
3 Sets
10-12 Reps
4
Farmer's Walk (Weighted)
4 Sets
1 mins
5A
Leg Raise (Captain's Chair)
2 Sets
AMRAP
5B
Abs Crunch (Weighted)
2 Sets
12-15 Reps