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Torso Limb Split
by James M.
5 athletes joined
Program Description
Beginner/novice torso/limb split. I was on upper lower and found I struggled to complete arm volume after upper day so I made this split. Goals are bodybuilding and general aesthetics.
Program Overview
Level
Novice, Beginner
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Feb 04, 2024 09:05
Last Edited
Jun 15, 2024 08:22
down_app
Week 1
1 / 12 Weeks
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
2
Walking Lunge (Dumbbell)
3 Sets
8-12 Reps
3
Lying Leg Curl
3 Sets
10-15 Reps
4
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
5A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
5B
Bicep Curl (Cable)
3 Sets
10-15 Reps
Day 4
1
Hack Squat
3 Sets
6-10 Reps
2
Glute-Ham Raise
3 Sets
8-12 Reps
3
Leg Extension
3 Sets
10-15 Reps
4
Skull Crusher
3 Sets
6-10 Reps
5A
Hammer Curl
3 Sets
8-12 Reps
5B
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
Day 1
1
Incline Bench Press (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@7
@8
2
Chin-Up (Weighted)
3 Sets
3-10 Reps
@8
3
Chest Fly (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
4
Chest Supported Row (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
5A
Upright Row (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
5B
Rear Delt Fly (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Hanging Knee Raise
2 Sets
1 Set
AMRAP
AMRAP
@8
@9
Day 3
1
Dumbbell Row
3 Sets
8-12 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Lat Pulldown
3 Sets
10-15 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
5A
Face Pull
3 Sets
10-20 Reps
5B
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
6
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
Day 1
1
Incline Bench Press (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@7
@8
2
Chin-Up (Weighted)
3 Sets
3-10 Reps
@8
3
Chest Fly (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
4
Chest Supported Row (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
5A
Upright Row (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
5B
Rear Delt Fly (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Hanging Knee Raise
2 Sets
1 Set
AMRAP
AMRAP
@8
@9
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
2
Walking Lunge (Dumbbell)
3 Sets
8-12 Reps
3
Lying Leg Curl
3 Sets
10-15 Reps
4
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
5A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
5B
Bicep Curl (Cable)
3 Sets
10-15 Reps
Day 3
1
Dumbbell Row
3 Sets
8-12 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Lat Pulldown
3 Sets
10-15 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
5A
Face Pull
3 Sets
10-20 Reps
5B
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
6
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
Day 4
1
Hack Squat
3 Sets
6-10 Reps
2
Glute-Ham Raise
3 Sets
8-12 Reps
3
Leg Extension
3 Sets
10-15 Reps
4
Skull Crusher
3 Sets
6-10 Reps
5A
Hammer Curl
3 Sets
8-12 Reps
5B
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
Day 1
1
Incline Bench Press (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@7
@8
2
Chin-Up (Weighted)
3 Sets
3-10 Reps
@8
3
Chest Fly (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
4
Chest Supported Row (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
5A
Upright Row (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
5B
Rear Delt Fly (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Hanging Knee Raise
2 Sets
1 Set
AMRAP
AMRAP
@8
@9
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
2
Walking Lunge (Dumbbell)
3 Sets
8-12 Reps
3
Lying Leg Curl
3 Sets
10-15 Reps
4
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
5A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
5B
Bicep Curl (Cable)
3 Sets
10-15 Reps
Day 3
1
Dumbbell Row
3 Sets
8-12 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Lat Pulldown
3 Sets
10-15 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
5A
Face Pull
3 Sets
10-20 Reps
5B
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
6
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
Day 4
1
Hack Squat
3 Sets
6-10 Reps
2
Glute-Ham Raise
3 Sets
8-12 Reps
3
Leg Extension
3 Sets
10-15 Reps
4
Skull Crusher
3 Sets
6-10 Reps
5A
Hammer Curl
3 Sets
8-12 Reps
5B
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
Day 1
1
Incline Bench Press (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@7
@8
2
Chin-Up (Weighted)
3 Sets
3-10 Reps
@8
3
Chest Fly (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
4
Chest Supported Row (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
5A
Upright Row (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
5B
Rear Delt Fly (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Hanging Knee Raise
2 Sets
1 Set
AMRAP
AMRAP
@8
@9
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
2
Walking Lunge (Dumbbell)
3 Sets
8-12 Reps
3
Lying Leg Curl
3 Sets
10-15 Reps
4
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
5A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
5B
Bicep Curl (Cable)
3 Sets
10-15 Reps
Day 3
1
Dumbbell Row
3 Sets
8-12 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Lat Pulldown
3 Sets
10-15 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
5A
Face Pull
3 Sets
10-20 Reps
5B
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
6
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
Day 4
1
Hack Squat
3 Sets
6-10 Reps
2
Glute-Ham Raise
3 Sets
8-12 Reps
3
Leg Extension
3 Sets
10-15 Reps
4
Skull Crusher
3 Sets
6-10 Reps
5A
Hammer Curl
3 Sets
8-12 Reps
5B
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
Day 1
1
Incline Bench Press (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@7
@8
2
Chin-Up (Weighted)
3 Sets
3-10 Reps
@8
3
Chest Fly (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
4
Chest Supported Row (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
5A
Upright Row (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
5B
Rear Delt Fly (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Hanging Knee Raise
2 Sets
1 Set
AMRAP
AMRAP
@8
@9
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
2
Walking Lunge (Dumbbell)
3 Sets
8-12 Reps
3
Lying Leg Curl
3 Sets
10-15 Reps
4
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
5A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
5B
Bicep Curl (Cable)
3 Sets
10-15 Reps
Day 3
1
Dumbbell Row
3 Sets
8-12 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Lat Pulldown
3 Sets
10-15 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
5A
Face Pull
3 Sets
10-20 Reps
5B
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
6
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
Day 4
1
Hack Squat
3 Sets
6-10 Reps
2
Glute-Ham Raise
3 Sets
8-12 Reps
3
Leg Extension
3 Sets
10-15 Reps
4
Skull Crusher
3 Sets
6-10 Reps
5A
Hammer Curl
3 Sets
8-12 Reps
5B
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
Day 1
1
Incline Bench Press (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@7
@8
2
Chin-Up (Weighted)
3 Sets
3-10 Reps
@8
3
Chest Fly (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
4
Chest Supported Row (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
5A
Upright Row (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
5B
Rear Delt Fly (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Hanging Knee Raise
2 Sets
1 Set
AMRAP
AMRAP
@8
@9
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
2
Walking Lunge (Dumbbell)
3 Sets
8-12 Reps
3
Lying Leg Curl
3 Sets
10-15 Reps
4
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
5A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
5B
Bicep Curl (Cable)
3 Sets
10-15 Reps
Day 3
1
Dumbbell Row
3 Sets
8-12 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Lat Pulldown
3 Sets
10-15 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
5A
Face Pull
3 Sets
10-20 Reps
5B
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
6
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
Day 4
1
Hack Squat
3 Sets
6-10 Reps
2
Glute-Ham Raise
3 Sets
8-12 Reps
3
Leg Extension
3 Sets
10-15 Reps
4
Skull Crusher
3 Sets
6-10 Reps
5A
Hammer Curl
3 Sets
8-12 Reps
5B
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
Day 1
1
Incline Bench Press (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@7
@8
2
Chin-Up (Weighted)
3 Sets
3-10 Reps
@8
3
Chest Fly (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
4
Chest Supported Row (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
5A
Upright Row (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
5B
Rear Delt Fly (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Hanging Knee Raise
2 Sets
1 Set
AMRAP
AMRAP
@8
@9
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
2
Walking Lunge (Dumbbell)
3 Sets
8-12 Reps
3
Lying Leg Curl
3 Sets
10-15 Reps
4
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
5A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
5B
Bicep Curl (Cable)
3 Sets
10-15 Reps
Day 3
1
Dumbbell Row
3 Sets
8-12 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Lat Pulldown
3 Sets
10-15 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
5A
Face Pull
3 Sets
10-20 Reps
5B
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
6
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
Day 4
1
Hack Squat
3 Sets
6-10 Reps
2
Glute-Ham Raise
3 Sets
8-12 Reps
3
Leg Extension
3 Sets
10-15 Reps
4
Skull Crusher
3 Sets
6-10 Reps
5A
Hammer Curl
3 Sets
8-12 Reps
5B
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
Day 1
1
Incline Bench Press (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@7
@8
2
Chin-Up (Weighted)
3 Sets
3-10 Reps
@8
3
Chest Fly (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
4
Chest Supported Row (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
5A
Upright Row (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
5B
Rear Delt Fly (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Hanging Knee Raise
2 Sets
1 Set
AMRAP
AMRAP
@8
@9
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
2
Walking Lunge (Dumbbell)
3 Sets
8-12 Reps
3
Lying Leg Curl
3 Sets
10-15 Reps
4
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
5A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
5B
Bicep Curl (Cable)
3 Sets
10-15 Reps
Day 3
1
Dumbbell Row
3 Sets
8-12 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Lat Pulldown
3 Sets
10-15 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
5A
Face Pull
3 Sets
10-20 Reps
5B
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
6
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
Day 4
1
Hack Squat
3 Sets
6-10 Reps
2
Glute-Ham Raise
3 Sets
8-12 Reps
3
Leg Extension
3 Sets
10-15 Reps
4
Skull Crusher
3 Sets
6-10 Reps
5A
Hammer Curl
3 Sets
8-12 Reps
5B
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
Day 1
1
Incline Bench Press (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@7
@8
2
Chin-Up (Weighted)
3 Sets
3-10 Reps
@8
3
Chest Fly (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
4
Chest Supported Row (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
5A
Upright Row (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
5B
Rear Delt Fly (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Hanging Knee Raise
2 Sets
1 Set
AMRAP
AMRAP
@8
@9
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
2
Walking Lunge (Dumbbell)
3 Sets
8-12 Reps
3
Lying Leg Curl
3 Sets
10-15 Reps
4
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
5A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
5B
Bicep Curl (Cable)
3 Sets
10-15 Reps
Day 3
1
Dumbbell Row
3 Sets
8-12 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Lat Pulldown
3 Sets
10-15 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
5A
Face Pull
3 Sets
10-20 Reps
5B
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
6
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
Day 4
1
Hack Squat
3 Sets
6-10 Reps
2
Glute-Ham Raise
3 Sets
8-12 Reps
3
Leg Extension
3 Sets
10-15 Reps
4
Skull Crusher
3 Sets
6-10 Reps
5A
Hammer Curl
3 Sets
8-12 Reps
5B
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
Day 1
1
Incline Bench Press (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@7
@8
2
Chin-Up (Weighted)
3 Sets
3-10 Reps
@8
3
Chest Fly (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
4
Chest Supported Row (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
5A
Upright Row (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
5B
Rear Delt Fly (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Hanging Knee Raise
2 Sets
1 Set
AMRAP
AMRAP
@8
@9
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
2
Walking Lunge (Dumbbell)
3 Sets
8-12 Reps
3
Lying Leg Curl
3 Sets
10-15 Reps
4
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
5A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
5B
Bicep Curl (Cable)
3 Sets
10-15 Reps
Day 3
1
Dumbbell Row
3 Sets
8-12 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Lat Pulldown
3 Sets
10-15 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
5A
Face Pull
3 Sets
10-20 Reps
5B
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
6
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
Day 4
1
Hack Squat
3 Sets
6-10 Reps
2
Glute-Ham Raise
3 Sets
8-12 Reps
3
Leg Extension
3 Sets
10-15 Reps
4
Skull Crusher
3 Sets
6-10 Reps
5A
Hammer Curl
3 Sets
8-12 Reps
5B
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
Day 1
1
Incline Bench Press (Barbell)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@7
@8
2
Chin-Up (Weighted)
3 Sets
3-10 Reps
@8
3
Chest Fly (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
4
Chest Supported Row (Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
5A
Upright Row (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
5B
Rear Delt Fly (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
6
Hanging Knee Raise
2 Sets
1 Set
AMRAP
AMRAP
@8
@9
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
2
Walking Lunge (Dumbbell)
3 Sets
8-12 Reps
3
Lying Leg Curl
3 Sets
10-15 Reps
4
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
5A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
5B
Bicep Curl (Cable)
3 Sets
10-15 Reps
Day 3
1
Dumbbell Row
3 Sets
8-12 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Lat Pulldown
3 Sets
10-15 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
5A
Face Pull
3 Sets
10-20 Reps
5B
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
6
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
Day 4
1
Hack Squat
3 Sets
6-10 Reps
2
Glute-Ham Raise
3 Sets
8-12 Reps
3
Leg Extension
3 Sets
10-15 Reps
4
Skull Crusher
3 Sets
6-10 Reps
5A
Hammer Curl
3 Sets
8-12 Reps
5B
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
2
Chin-Up (Weighted)
3 Sets
3-10 Reps
3
Chest Fly (Machine)
3 Sets
10-15 Reps
4
Chest Supported Row (Machine)
3 Sets
10-15 Reps
5A
Upright Row (Cable)
3 Sets
8-12 Reps
5B
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
6
Hanging Knee Raise
3 Sets
AMRAP
Day 2
1
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
2
Walking Lunge (Dumbbell)
3 Sets
8-12 Reps
3
Lying Leg Curl
3 Sets
10-15 Reps
4
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
5A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
5B
Bicep Curl (Cable)
3 Sets
10-15 Reps
Day 3
1
Dumbbell Row
3 Sets
8-12 Reps
@8
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Lat Pulldown
3 Sets
10-15 Reps
4
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
5A
Face Pull
3 Sets
10-20 Reps
5B
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
6
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
Day 4
1
Hack Squat
3 Sets
6-10 Reps
2
Glute-Ham Raise
3 Sets
8-12 Reps
3
Leg Extension
3 Sets
10-15 Reps
4
Skull Crusher
3 Sets
6-10 Reps
5A
Hammer Curl
3 Sets
8-12 Reps
5B
Tricep Pushdown (Cable)
3 Sets
10-15 Reps