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The Routine
by brian gallegos
2 athletes joined
Program Description
Build mass
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
May 28, 2024 04:31
Last Edited
Jun 14, 2024 05:31
down_app
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6-10 Reps
@9.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@9
3
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
4
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
5
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
@8
6
Decline Crunch (Weighted)
1 Set
AMRAP
@10
Day 2
1
Squat (Barbell)
1 Set
6-10 Reps
@8.5
2
Hyperextension
1 Set
8-12 Reps
@9
3
Leg Extension
1 Set
8-12 Reps
@10
4
Leg Curl
1 Set
8-12 Reps
@10
5
Standing Calf Raise
1 Set
8-12 Reps
@10
Day 3
1
Lat Pulldown
3 Sets
8-12 Reps
@10
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@10
3
Hammer Curl
3 Sets
8-12 Reps
@10
4
Seated Row (Cable)
3 Sets
8-12 Reps
@10
5
Concentration Curl
1 Set
8-12 Reps
@10
6
Leg Raise (Captain's Chair)
1 Set
AMRAP
@10
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Walking Lunge
3 Sets
10-15 Reps
3
Leg Curl
3 Sets
8-12 Reps
4
Leg Press
3 Sets
6-10 Reps
5
Seated Calf Raise
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
Day 5
1
JM Press
3 Sets
6-8 Reps
@9
2
Incline Curl
3 Sets
6-10 Reps
@10
3
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4
Lu Raise
3 Sets
8-12 Reps
@10
5
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
6
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@10
7
Neck Curl
3 Sets
10-15 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
6-10 Reps
@9.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@9
3
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
4
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
5
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
@8
6
Decline Crunch (Weighted)
1 Set
AMRAP
@10
Day 2
1
Squat (Barbell)
1 Set
6-10 Reps
@8.5
2
Hyperextension
1 Set
8-12 Reps
@9
3
Leg Extension
1 Set
8-12 Reps
@10
4
Leg Curl
1 Set
8-12 Reps
@10
5
Standing Calf Raise
1 Set
8-12 Reps
@10
Day 3
1
Lat Pulldown
3 Sets
8-12 Reps
@10
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@10
3
Hammer Curl
3 Sets
8-12 Reps
@10
4
Seated Row (Cable)
3 Sets
8-12 Reps
@10
5
Concentration Curl
1 Set
8-12 Reps
@10
6
Leg Raise (Captain's Chair)
1 Set
AMRAP
@10
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Walking Lunge
3 Sets
10-15 Reps
3
Leg Curl
3 Sets
8-12 Reps
4
Leg Press
3 Sets
6-10 Reps
5
Seated Calf Raise
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
Day 5
1
JM Press
3 Sets
6-8 Reps
@9
2
Incline Curl
3 Sets
6-10 Reps
@10
3
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4
Lu Raise
3 Sets
8-12 Reps
@10
5
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
6
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@10
7
Neck Curl
3 Sets
10-15 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
6-10 Reps
@9.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@9
3
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
4
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
5
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
@8
6
Decline Crunch (Weighted)
1 Set
AMRAP
@10
Day 2
1
Squat (Barbell)
1 Set
6-10 Reps
@8.5
2
Hyperextension
1 Set
8-12 Reps
@9
3
Leg Extension
1 Set
8-12 Reps
@10
4
Leg Curl
1 Set
8-12 Reps
@10
5
Standing Calf Raise
1 Set
8-12 Reps
@10
Day 3
1
Lat Pulldown
3 Sets
8-12 Reps
@10
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@10
3
Hammer Curl
3 Sets
8-12 Reps
@10
4
Seated Row (Cable)
3 Sets
8-12 Reps
@10
5
Concentration Curl
1 Set
8-12 Reps
@10
6
Leg Raise (Captain's Chair)
1 Set
AMRAP
@10
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Walking Lunge
3 Sets
10-15 Reps
3
Leg Curl
3 Sets
8-12 Reps
4
Leg Press
3 Sets
6-10 Reps
5
Seated Calf Raise
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
Day 5
1
JM Press
3 Sets
6-8 Reps
@9
2
Incline Curl
3 Sets
6-10 Reps
@10
3
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4
Lu Raise
3 Sets
8-12 Reps
@10
5
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
6
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@10
7
Neck Curl
3 Sets
10-15 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
6-10 Reps
@9.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@9
3
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
4
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
5
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
@8
6
Decline Crunch (Weighted)
1 Set
AMRAP
@10
Day 2
1
Squat (Barbell)
1 Set
6-10 Reps
@8.5
2
Hyperextension
1 Set
8-12 Reps
@9
3
Leg Extension
1 Set
8-12 Reps
@10
4
Leg Curl
1 Set
8-12 Reps
@10
5
Standing Calf Raise
1 Set
8-12 Reps
@10
Day 3
1
Lat Pulldown
3 Sets
8-12 Reps
@10
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@10
3
Hammer Curl
3 Sets
8-12 Reps
@10
4
Seated Row (Cable)
3 Sets
8-12 Reps
@10
5
Concentration Curl
1 Set
8-12 Reps
@10
6
Leg Raise (Captain's Chair)
1 Set
AMRAP
@10
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Walking Lunge
3 Sets
10-15 Reps
3
Leg Curl
3 Sets
8-12 Reps
4
Leg Press
3 Sets
6-10 Reps
5
Seated Calf Raise
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
Day 5
1
JM Press
3 Sets
6-8 Reps
@9
2
Incline Curl
3 Sets
6-10 Reps
@10
3
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4
Lu Raise
3 Sets
8-12 Reps
@10
5
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
6
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@10
7
Neck Curl
3 Sets
10-15 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
6-10 Reps
@9.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@9
3
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
4
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
5
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
@8
6
Decline Crunch (Weighted)
1 Set
AMRAP
@10
Day 2
1
Squat (Barbell)
1 Set
6-10 Reps
@8.5
2
Hyperextension
1 Set
8-12 Reps
@9
3
Leg Extension
1 Set
8-12 Reps
@10
4
Leg Curl
1 Set
8-12 Reps
@10
5
Standing Calf Raise
1 Set
8-12 Reps
@10
Day 3
1
Lat Pulldown
3 Sets
8-12 Reps
@10
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@10
3
Hammer Curl
3 Sets
8-12 Reps
@10
4
Seated Row (Cable)
3 Sets
8-12 Reps
@10
5
Concentration Curl
1 Set
8-12 Reps
@10
6
Leg Raise (Captain's Chair)
1 Set
AMRAP
@10
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Walking Lunge
3 Sets
10-15 Reps
3
Leg Curl
3 Sets
8-12 Reps
4
Leg Press
3 Sets
6-10 Reps
5
Seated Calf Raise
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
Day 5
1
JM Press
3 Sets
6-8 Reps
@9
2
Incline Curl
3 Sets
6-10 Reps
@10
3
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4
Lu Raise
3 Sets
8-12 Reps
@10
5
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
6
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@10
7
Neck Curl
3 Sets
10-15 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
6-10 Reps
@9.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@9
3
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
4
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
5
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
@8
6
Decline Crunch (Weighted)
1 Set
AMRAP
@10
Day 2
1
Squat (Barbell)
1 Set
6-10 Reps
@8.5
2
Hyperextension
1 Set
8-12 Reps
@9
3
Leg Extension
1 Set
8-12 Reps
@10
4
Leg Curl
1 Set
8-12 Reps
@10
5
Standing Calf Raise
1 Set
8-12 Reps
@10
Day 3
1
Lat Pulldown
3 Sets
8-12 Reps
@10
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@10
3
Hammer Curl
3 Sets
8-12 Reps
@10
4
Seated Row (Cable)
3 Sets
8-12 Reps
@10
5
Concentration Curl
1 Set
8-12 Reps
@10
6
Leg Raise (Captain's Chair)
1 Set
AMRAP
@10
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Walking Lunge
3 Sets
10-15 Reps
3
Leg Curl
3 Sets
8-12 Reps
4
Leg Press
3 Sets
6-10 Reps
5
Seated Calf Raise
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
Day 5
1
JM Press
3 Sets
6-8 Reps
@9
2
Incline Curl
3 Sets
6-10 Reps
@10
3
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4
Lu Raise
3 Sets
8-12 Reps
@10
5
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
6
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@10
7
Neck Curl
3 Sets
10-15 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
6-10 Reps
@9.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@9
3
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
4
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
5
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
@8
6
Decline Crunch (Weighted)
1 Set
AMRAP
@10
Day 2
1
Squat (Barbell)
1 Set
6-10 Reps
@8.5
2
Hyperextension
1 Set
8-12 Reps
@9
3
Leg Extension
1 Set
8-12 Reps
@10
4
Leg Curl
1 Set
8-12 Reps
@10
5
Standing Calf Raise
1 Set
8-12 Reps
@10
Day 3
1
Lat Pulldown
3 Sets
8-12 Reps
@10
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@10
3
Hammer Curl
3 Sets
8-12 Reps
@10
4
Seated Row (Cable)
3 Sets
8-12 Reps
@10
5
Concentration Curl
1 Set
8-12 Reps
@10
6
Leg Raise (Captain's Chair)
1 Set
AMRAP
@10
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Walking Lunge
3 Sets
10-15 Reps
3
Leg Curl
3 Sets
8-12 Reps
4
Leg Press
3 Sets
6-10 Reps
5
Seated Calf Raise
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
Day 5
1
JM Press
3 Sets
6-8 Reps
@9
2
Incline Curl
3 Sets
6-10 Reps
@10
3
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4
Lu Raise
3 Sets
8-12 Reps
@10
5
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
6
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@10
7
Neck Curl
3 Sets
10-15 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
6-10 Reps
@9.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@9
3
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
4
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
5
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
@8
6
Decline Crunch (Weighted)
1 Set
AMRAP
@10
Day 2
1
Squat (Barbell)
1 Set
6-10 Reps
@8.5
2
Hyperextension
1 Set
8-12 Reps
@9
3
Leg Extension
1 Set
8-12 Reps
@10
4
Leg Curl
1 Set
8-12 Reps
@10
5
Standing Calf Raise
1 Set
8-12 Reps
@10
Day 3
1
Lat Pulldown
3 Sets
8-12 Reps
@10
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@10
3
Hammer Curl
3 Sets
8-12 Reps
@10
4
Seated Row (Cable)
3 Sets
8-12 Reps
@10
5
Concentration Curl
1 Set
8-12 Reps
@10
6
Leg Raise (Captain's Chair)
1 Set
AMRAP
@10
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Walking Lunge
3 Sets
10-15 Reps
3
Leg Curl
3 Sets
8-12 Reps
4
Leg Press
3 Sets
6-10 Reps
5
Seated Calf Raise
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
Day 5
1
JM Press
3 Sets
6-8 Reps
@9
2
Incline Curl
3 Sets
6-10 Reps
@10
3
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4
Lu Raise
3 Sets
8-12 Reps
@10
5
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
6
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@10
7
Neck Curl
3 Sets
10-15 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
6-10 Reps
@9.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@9
3
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
4
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
5
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
@8
6
Decline Crunch (Weighted)
1 Set
AMRAP
@10
Day 2
1
Squat (Barbell)
1 Set
6-10 Reps
@8.5
2
Hyperextension
1 Set
8-12 Reps
@9
3
Leg Extension
1 Set
8-12 Reps
@10
4
Leg Curl
1 Set
8-12 Reps
@10
5
Standing Calf Raise
1 Set
8-12 Reps
@10
Day 3
1
Lat Pulldown
3 Sets
8-12 Reps
@10
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@10
3
Hammer Curl
3 Sets
8-12 Reps
@10
4
Seated Row (Cable)
3 Sets
8-12 Reps
@10
5
Concentration Curl
1 Set
8-12 Reps
@10
6
Leg Raise (Captain's Chair)
1 Set
AMRAP
@10
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Walking Lunge
3 Sets
10-15 Reps
3
Leg Curl
3 Sets
8-12 Reps
4
Leg Press
3 Sets
6-10 Reps
5
Seated Calf Raise
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
Day 5
1
JM Press
3 Sets
6-8 Reps
@9
2
Incline Curl
3 Sets
6-10 Reps
@10
3
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4
Lu Raise
3 Sets
8-12 Reps
@10
5
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
6
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@10
7
Neck Curl
3 Sets
10-15 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
6-10 Reps
@9.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@9
3
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
4
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
5
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
@8
6
Decline Crunch (Weighted)
1 Set
AMRAP
@10
Day 2
1
Squat (Barbell)
1 Set
6-10 Reps
@8.5
2
Hyperextension
1 Set
8-12 Reps
@9
3
Leg Extension
1 Set
8-12 Reps
@10
4
Leg Curl
1 Set
8-12 Reps
@10
5
Standing Calf Raise
1 Set
8-12 Reps
@10
Day 3
1
Lat Pulldown
3 Sets
8-12 Reps
@10
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@10
3
Hammer Curl
3 Sets
8-12 Reps
@10
4
Seated Row (Cable)
3 Sets
8-12 Reps
@10
5
Concentration Curl
1 Set
8-12 Reps
@10
6
Leg Raise (Captain's Chair)
1 Set
AMRAP
@10
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Walking Lunge
3 Sets
10-15 Reps
3
Leg Curl
3 Sets
8-12 Reps
4
Leg Press
3 Sets
6-10 Reps
5
Seated Calf Raise
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
Day 5
1
JM Press
3 Sets
6-8 Reps
@9
2
Incline Curl
3 Sets
6-10 Reps
@10
3
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4
Lu Raise
3 Sets
8-12 Reps
@10
5
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
6
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@10
7
Neck Curl
3 Sets
10-15 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
6-10 Reps
@9.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@9
3
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
4
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
5
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
@8
6
Decline Crunch (Weighted)
1 Set
AMRAP
@10
Day 2
1
Squat (Barbell)
1 Set
6-10 Reps
@8.5
2
Hyperextension
1 Set
8-12 Reps
@9
3
Leg Extension
1 Set
8-12 Reps
@10
4
Leg Curl
1 Set
8-12 Reps
@10
5
Standing Calf Raise
1 Set
8-12 Reps
@10
Day 3
1
Lat Pulldown
3 Sets
8-12 Reps
@10
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@10
3
Hammer Curl
3 Sets
8-12 Reps
@10
4
Seated Row (Cable)
3 Sets
8-12 Reps
@10
5
Concentration Curl
1 Set
8-12 Reps
@10
6
Leg Raise (Captain's Chair)
1 Set
AMRAP
@10
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Walking Lunge
3 Sets
10-15 Reps
3
Leg Curl
3 Sets
8-12 Reps
4
Leg Press
3 Sets
6-10 Reps
5
Seated Calf Raise
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
Day 5
1
JM Press
3 Sets
6-8 Reps
@9
2
Incline Curl
3 Sets
6-10 Reps
@10
3
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4
Lu Raise
3 Sets
8-12 Reps
@10
5
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
6
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@10
7
Neck Curl
3 Sets
10-15 Reps
@7
Day 1
1
Bench Press (Barbell)
3 Sets
6-10 Reps
@9.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@9
3
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
4
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
5
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
@8
6
Decline Crunch (Weighted)
1 Set
AMRAP
@10
Day 2
1
Squat (Barbell)
1 Set
6-10 Reps
@8.5
2
Hyperextension
1 Set
8-12 Reps
@9
3
Leg Extension
1 Set
8-12 Reps
@10
4
Leg Curl
1 Set
8-12 Reps
@10
5
Standing Calf Raise
1 Set
8-12 Reps
@10
Day 3
1
Lat Pulldown
3 Sets
8-12 Reps
@10
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@10
3
Hammer Curl
3 Sets
8-12 Reps
@10
4
Seated Row (Cable)
3 Sets
8-12 Reps
@10
5
Concentration Curl
1 Set
8-12 Reps
@10
6
Leg Raise (Captain's Chair)
1 Set
AMRAP
@10
Day 4
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
2
Walking Lunge
3 Sets
10-15 Reps
3
Leg Curl
3 Sets
8-12 Reps
4
Leg Press
3 Sets
6-10 Reps
5
Seated Calf Raise
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
Day 5
1
JM Press
3 Sets
6-8 Reps
@9
2
Incline Curl
3 Sets
6-10 Reps
@10
3
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
4
Lu Raise
3 Sets
8-12 Reps
@10
5
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
6
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
@10
7
Neck Curl
3 Sets
10-15 Reps
@7