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Train as the Rock
by Dimitri S.
3 athletes joined
5.0
(1 rating)
Program Description
Get muscles and a lot of them
Program Overview
Level
Intermediate, Advanced
Goal
Muscle & Sculpting, Powerbuilding, Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
Mar 19, 2024 05:31
Last Edited
May 20, 2024 10:21
down_app
Week 1
1 / 12 Weeks
Day 1
1
Wide Grip Pull-Up
4 Sets
10 Reps
2
Single Arm Row (Dumbbell)
4 Sets
10 Reps
3
Barbell Row
4 Sets
10 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Seated Row (Cable)
3 Sets
12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
7
Face Pull
3 Sets
12 Reps
8
Shrug (Barbell)
4 Sets
12 Reps
Day 2
1
Incline Bench Press (Barbell)
4 Sets
10 Reps
2
Bench Press (Dumbbell)
4 Sets
12 Reps
3
Incline Chest Press (Machine)
4 Sets
12 Reps
4
Pec Fly (Dumbbell)
3 Sets
12 Reps
5
Chest Fly (Cable)
3 Sets
15 Reps
6
Dip (Bodyweight)
3 Sets
Day 3
1
Leg Extension
4 Sets
25 Reps
2
Leg Press
4 Sets
50 Reps
3
Walking Lunge (Dumbbell)
4 Sets
40 Reps
4
Hack Squat
4 Sets
20 Reps
5
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
6
Lying Leg Curl
4 Sets
12 Reps
7
Standing Calf Raise
5 Sets
75 Reps
8
Seated Calf Raise
5 Sets
50 Reps
Day 4
1
Shoulder Press (Machine)
4 Sets
10 Reps
2
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
3
Lateral Raise (Dumbbell)
4 Sets
12 Reps
4
One Arm Lateral Raise (Cable)
3 Sets
20 Reps
5
Rear Delt Fly (Machine)
4 Sets
12 Reps
Day 5
1
Preacher Curl (Barbell)
4 Sets
12 Reps
2
Bicep Curl (EZ Bar)
4 Sets
12 Reps
3
Bicep Curl (Cable)
4 Sets
12 Reps
4
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
5
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
6
Dip (Bodyweight)
4 Sets
12 Reps
Day 1
1
Wide Grip Pull-Up
4 Sets
10 Reps
2
Single Arm Row (Dumbbell)
4 Sets
10 Reps
3
Barbell Row
4 Sets
10 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Seated Row (Cable)
3 Sets
12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
7
Face Pull
3 Sets
12 Reps
8
Shrug (Barbell)
4 Sets
12 Reps
Day 2
1
Incline Bench Press (Barbell)
4 Sets
10 Reps
2
Bench Press (Dumbbell)
4 Sets
12 Reps
3
Incline Chest Press (Machine)
4 Sets
12 Reps
4
Pec Fly (Dumbbell)
3 Sets
12 Reps
5
Chest Fly (Cable)
3 Sets
15 Reps
6
Dip (Bodyweight)
3 Sets
Day 3
1
Leg Extension
4 Sets
25 Reps
2
Leg Press
4 Sets
50 Reps
3
Walking Lunge (Dumbbell)
4 Sets
40 Reps
4
Hack Squat
4 Sets
20 Reps
5
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
6
Lying Leg Curl
4 Sets
12 Reps
7
Standing Calf Raise
5 Sets
75 Reps
8
Seated Calf Raise
5 Sets
50 Reps
Day 4
1
Shoulder Press (Machine)
4 Sets
10 Reps
2
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
3
Lateral Raise (Dumbbell)
4 Sets
12 Reps
4
One Arm Lateral Raise (Cable)
3 Sets
20 Reps
5
Rear Delt Fly (Machine)
4 Sets
12 Reps
Day 5
1
Preacher Curl (Barbell)
4 Sets
12 Reps
2
Bicep Curl (EZ Bar)
4 Sets
12 Reps
3
Bicep Curl (Cable)
4 Sets
12 Reps
4
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
5
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
6
Dip (Bodyweight)
4 Sets
12 Reps
Day 1
1
Wide Grip Pull-Up
4 Sets
10 Reps
2
Single Arm Row (Dumbbell)
4 Sets
10 Reps
3
Barbell Row
4 Sets
10 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Seated Row (Cable)
3 Sets
12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
7
Face Pull
3 Sets
12 Reps
8
Shrug (Barbell)
4 Sets
12 Reps
Day 2
1
Incline Bench Press (Barbell)
4 Sets
10 Reps
2
Bench Press (Dumbbell)
4 Sets
12 Reps
3
Incline Chest Press (Machine)
4 Sets
12 Reps
4
Pec Fly (Dumbbell)
3 Sets
12 Reps
5
Chest Fly (Cable)
3 Sets
15 Reps
6
Dip (Bodyweight)
3 Sets
Day 3
1
Leg Extension
4 Sets
25 Reps
2
Leg Press
4 Sets
50 Reps
3
Walking Lunge (Dumbbell)
4 Sets
40 Reps
4
Hack Squat
4 Sets
20 Reps
5
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
6
Lying Leg Curl
4 Sets
12 Reps
7
Standing Calf Raise
5 Sets
75 Reps
8
Seated Calf Raise
5 Sets
50 Reps
Day 4
1
Shoulder Press (Machine)
4 Sets
10 Reps
2
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
3
Lateral Raise (Dumbbell)
4 Sets
12 Reps
4
One Arm Lateral Raise (Cable)
3 Sets
20 Reps
5
Rear Delt Fly (Machine)
4 Sets
12 Reps
Day 5
1
Preacher Curl (Barbell)
4 Sets
12 Reps
2
Bicep Curl (EZ Bar)
4 Sets
12 Reps
3
Bicep Curl (Cable)
4 Sets
12 Reps
4
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
5
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
6
Dip (Bodyweight)
4 Sets
12 Reps
Day 1
1
Wide Grip Pull-Up
4 Sets
10 Reps
2
Single Arm Row (Dumbbell)
4 Sets
10 Reps
3
Barbell Row
4 Sets
10 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Seated Row (Cable)
3 Sets
12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
7
Face Pull
3 Sets
12 Reps
8
Shrug (Barbell)
4 Sets
12 Reps
Day 2
1
Incline Bench Press (Barbell)
4 Sets
10 Reps
2
Bench Press (Dumbbell)
4 Sets
12 Reps
3
Incline Chest Press (Machine)
4 Sets
12 Reps
4
Pec Fly (Dumbbell)
3 Sets
12 Reps
5
Chest Fly (Cable)
3 Sets
15 Reps
6
Dip (Bodyweight)
3 Sets
Day 3
1
Leg Extension
4 Sets
25 Reps
2
Leg Press
4 Sets
50 Reps
3
Walking Lunge (Dumbbell)
4 Sets
40 Reps
4
Hack Squat
4 Sets
20 Reps
5
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
6
Lying Leg Curl
4 Sets
12 Reps
7
Standing Calf Raise
5 Sets
75 Reps
8
Seated Calf Raise
5 Sets
50 Reps
Day 4
1
Shoulder Press (Machine)
4 Sets
10 Reps
2
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
3
Lateral Raise (Dumbbell)
4 Sets
12 Reps
4
One Arm Lateral Raise (Cable)
3 Sets
20 Reps
5
Rear Delt Fly (Machine)
4 Sets
12 Reps
Day 5
1
Preacher Curl (Barbell)
4 Sets
12 Reps
2
Bicep Curl (EZ Bar)
4 Sets
12 Reps
3
Bicep Curl (Cable)
4 Sets
12 Reps
4
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
5
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
6
Dip (Bodyweight)
4 Sets
12 Reps
Day 1
1
Wide Grip Pull-Up
4 Sets
10 Reps
2
Single Arm Row (Dumbbell)
4 Sets
10 Reps
3
Barbell Row
4 Sets
10 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Seated Row (Cable)
3 Sets
12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
7
Face Pull
3 Sets
12 Reps
8
Shrug (Barbell)
4 Sets
12 Reps
Day 2
1
Incline Bench Press (Barbell)
4 Sets
10 Reps
2
Bench Press (Dumbbell)
4 Sets
12 Reps
3
Incline Chest Press (Machine)
4 Sets
12 Reps
4
Pec Fly (Dumbbell)
3 Sets
12 Reps
5
Chest Fly (Cable)
3 Sets
15 Reps
6
Dip (Bodyweight)
3 Sets
Day 3
1
Leg Extension
4 Sets
25 Reps
2
Leg Press
4 Sets
50 Reps
3
Walking Lunge (Dumbbell)
4 Sets
40 Reps
4
Hack Squat
4 Sets
20 Reps
5
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
6
Lying Leg Curl
4 Sets
12 Reps
7
Standing Calf Raise
5 Sets
75 Reps
8
Seated Calf Raise
5 Sets
50 Reps
Day 4
1
Shoulder Press (Machine)
4 Sets
10 Reps
2
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
3
Lateral Raise (Dumbbell)
4 Sets
12 Reps
4
One Arm Lateral Raise (Cable)
3 Sets
20 Reps
5
Rear Delt Fly (Machine)
4 Sets
12 Reps
Day 5
1
Preacher Curl (Barbell)
4 Sets
12 Reps
2
Bicep Curl (EZ Bar)
4 Sets
12 Reps
3
Bicep Curl (Cable)
4 Sets
12 Reps
4
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
5
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
6
Dip (Bodyweight)
4 Sets
12 Reps
Day 1
1
Wide Grip Pull-Up
4 Sets
10 Reps
2
Single Arm Row (Dumbbell)
4 Sets
10 Reps
3
Barbell Row
4 Sets
10 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Seated Row (Cable)
3 Sets
12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
7
Face Pull
3 Sets
12 Reps
8
Shrug (Barbell)
4 Sets
12 Reps
Day 2
1
Incline Bench Press (Barbell)
4 Sets
10 Reps
2
Bench Press (Dumbbell)
4 Sets
12 Reps
3
Incline Chest Press (Machine)
4 Sets
12 Reps
4
Pec Fly (Dumbbell)
3 Sets
12 Reps
5
Chest Fly (Cable)
3 Sets
15 Reps
6
Dip (Bodyweight)
3 Sets
Day 3
1
Leg Extension
4 Sets
25 Reps
2
Leg Press
4 Sets
50 Reps
3
Walking Lunge (Dumbbell)
4 Sets
40 Reps
4
Hack Squat
4 Sets
20 Reps
5
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
6
Lying Leg Curl
4 Sets
12 Reps
7
Standing Calf Raise
5 Sets
75 Reps
8
Seated Calf Raise
5 Sets
50 Reps
Day 4
1
Shoulder Press (Machine)
4 Sets
10 Reps
2
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
3
Lateral Raise (Dumbbell)
4 Sets
12 Reps
4
One Arm Lateral Raise (Cable)
3 Sets
20 Reps
5
Rear Delt Fly (Machine)
4 Sets
12 Reps
Day 5
1
Preacher Curl (Barbell)
4 Sets
12 Reps
2
Bicep Curl (EZ Bar)
4 Sets
12 Reps
3
Bicep Curl (Cable)
4 Sets
12 Reps
4
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
5
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
6
Dip (Bodyweight)
4 Sets
12 Reps
Day 1
1
Wide Grip Pull-Up
4 Sets
10 Reps
2
Single Arm Row (Dumbbell)
4 Sets
10 Reps
3
Barbell Row
4 Sets
10 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Seated Row (Cable)
3 Sets
12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
7
Face Pull
3 Sets
12 Reps
8
Shrug (Barbell)
4 Sets
12 Reps
Day 2
1
Incline Bench Press (Barbell)
4 Sets
10 Reps
2
Bench Press (Dumbbell)
4 Sets
12 Reps
3
Incline Chest Press (Machine)
4 Sets
12 Reps
4
Pec Fly (Dumbbell)
3 Sets
12 Reps
5
Chest Fly (Cable)
3 Sets
15 Reps
6
Dip (Bodyweight)
3 Sets
Day 3
1
Leg Extension
4 Sets
25 Reps
2
Leg Press
4 Sets
50 Reps
3
Walking Lunge (Dumbbell)
4 Sets
40 Reps
4
Hack Squat
4 Sets
20 Reps
5
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
6
Lying Leg Curl
4 Sets
12 Reps
7
Standing Calf Raise
5 Sets
75 Reps
8
Seated Calf Raise
5 Sets
50 Reps
Day 4
1
Shoulder Press (Machine)
4 Sets
10 Reps
2
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
3
Lateral Raise (Dumbbell)
4 Sets
12 Reps
4
One Arm Lateral Raise (Cable)
3 Sets
20 Reps
5
Rear Delt Fly (Machine)
4 Sets
12 Reps
Day 5
1
Preacher Curl (Barbell)
4 Sets
12 Reps
2
Bicep Curl (EZ Bar)
4 Sets
12 Reps
3
Bicep Curl (Cable)
4 Sets
12 Reps
4
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
5
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
6
Dip (Bodyweight)
4 Sets
12 Reps
Day 1
1
Wide Grip Pull-Up
4 Sets
10 Reps
2
Single Arm Row (Dumbbell)
4 Sets
10 Reps
3
Barbell Row
4 Sets
10 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Seated Row (Cable)
3 Sets
12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
7
Face Pull
3 Sets
12 Reps
8
Shrug (Barbell)
4 Sets
12 Reps
Day 2
1
Incline Bench Press (Barbell)
4 Sets
10 Reps
2
Bench Press (Dumbbell)
4 Sets
12 Reps
3
Incline Chest Press (Machine)
4 Sets
12 Reps
4
Pec Fly (Dumbbell)
3 Sets
12 Reps
5
Chest Fly (Cable)
3 Sets
15 Reps
6
Dip (Bodyweight)
3 Sets
Day 3
1
Leg Extension
4 Sets
25 Reps
2
Leg Press
4 Sets
50 Reps
3
Walking Lunge (Dumbbell)
4 Sets
40 Reps
4
Hack Squat
4 Sets
20 Reps
5
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
6
Lying Leg Curl
4 Sets
12 Reps
7
Standing Calf Raise
5 Sets
75 Reps
8
Seated Calf Raise
5 Sets
50 Reps
Day 4
1
Shoulder Press (Machine)
4 Sets
10 Reps
2
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
3
Lateral Raise (Dumbbell)
4 Sets
12 Reps
4
One Arm Lateral Raise (Cable)
3 Sets
20 Reps
5
Rear Delt Fly (Machine)
4 Sets
12 Reps
Day 5
1
Preacher Curl (Barbell)
4 Sets
12 Reps
2
Bicep Curl (EZ Bar)
4 Sets
12 Reps
3
Bicep Curl (Cable)
4 Sets
12 Reps
4
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
5
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
6
Dip (Bodyweight)
4 Sets
12 Reps
Day 1
1
Wide Grip Pull-Up
4 Sets
10 Reps
2
Single Arm Row (Dumbbell)
4 Sets
10 Reps
3
Barbell Row
4 Sets
10 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Seated Row (Cable)
3 Sets
12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
7
Face Pull
3 Sets
12 Reps
8
Shrug (Barbell)
4 Sets
12 Reps
Day 2
1
Incline Bench Press (Barbell)
4 Sets
10 Reps
2
Bench Press (Dumbbell)
4 Sets
12 Reps
3
Incline Chest Press (Machine)
4 Sets
12 Reps
4
Pec Fly (Dumbbell)
3 Sets
12 Reps
5
Chest Fly (Cable)
3 Sets
15 Reps
6
Dip (Bodyweight)
3 Sets
Day 3
1
Leg Extension
4 Sets
25 Reps
2
Leg Press
4 Sets
50 Reps
3
Walking Lunge (Dumbbell)
4 Sets
40 Reps
4
Hack Squat
4 Sets
20 Reps
5
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
6
Lying Leg Curl
4 Sets
12 Reps
7
Standing Calf Raise
5 Sets
75 Reps
8
Seated Calf Raise
5 Sets
50 Reps
Day 4
1
Shoulder Press (Machine)
4 Sets
10 Reps
2
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
3
Lateral Raise (Dumbbell)
4 Sets
12 Reps
4
One Arm Lateral Raise (Cable)
3 Sets
20 Reps
5
Rear Delt Fly (Machine)
4 Sets
12 Reps
Day 5
1
Preacher Curl (Barbell)
4 Sets
12 Reps
2
Bicep Curl (EZ Bar)
4 Sets
12 Reps
3
Bicep Curl (Cable)
4 Sets
12 Reps
4
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
5
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
6
Dip (Bodyweight)
4 Sets
12 Reps
Day 1
1
Wide Grip Pull-Up
4 Sets
10 Reps
2
Single Arm Row (Dumbbell)
4 Sets
10 Reps
3
Barbell Row
4 Sets
10 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Seated Row (Cable)
3 Sets
12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
7
Face Pull
3 Sets
12 Reps
8
Shrug (Barbell)
4 Sets
12 Reps
Day 2
1
Incline Bench Press (Barbell)
4 Sets
10 Reps
2
Bench Press (Dumbbell)
4 Sets
12 Reps
3
Incline Chest Press (Machine)
4 Sets
12 Reps
4
Pec Fly (Dumbbell)
3 Sets
12 Reps
5
Chest Fly (Cable)
3 Sets
15 Reps
6
Dip (Bodyweight)
3 Sets
Day 3
1
Leg Extension
4 Sets
25 Reps
2
Leg Press
4 Sets
50 Reps
3
Walking Lunge (Dumbbell)
4 Sets
40 Reps
4
Hack Squat
4 Sets
20 Reps
5
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
6
Lying Leg Curl
4 Sets
12 Reps
7
Standing Calf Raise
5 Sets
75 Reps
8
Seated Calf Raise
5 Sets
50 Reps
Day 4
1
Shoulder Press (Machine)
4 Sets
10 Reps
2
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
3
Lateral Raise (Dumbbell)
4 Sets
12 Reps
4
One Arm Lateral Raise (Cable)
3 Sets
20 Reps
5
Rear Delt Fly (Machine)
4 Sets
12 Reps
Day 5
1
Preacher Curl (Barbell)
4 Sets
12 Reps
2
Bicep Curl (EZ Bar)
4 Sets
12 Reps
3
Bicep Curl (Cable)
4 Sets
12 Reps
4
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
5
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
6
Dip (Bodyweight)
4 Sets
12 Reps
Day 1
1
Wide Grip Pull-Up
4 Sets
10 Reps
2
Single Arm Row (Dumbbell)
4 Sets
10 Reps
3
Barbell Row
4 Sets
10 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Seated Row (Cable)
3 Sets
12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
7
Face Pull
3 Sets
12 Reps
8
Shrug (Barbell)
4 Sets
12 Reps
Day 2
1
Incline Bench Press (Barbell)
4 Sets
10 Reps
2
Bench Press (Dumbbell)
4 Sets
12 Reps
3
Incline Chest Press (Machine)
4 Sets
12 Reps
4
Pec Fly (Dumbbell)
3 Sets
12 Reps
5
Chest Fly (Cable)
3 Sets
15 Reps
6
Dip (Bodyweight)
3 Sets
Day 3
1
Leg Extension
4 Sets
25 Reps
2
Leg Press
4 Sets
50 Reps
3
Walking Lunge (Dumbbell)
4 Sets
40 Reps
4
Hack Squat
4 Sets
20 Reps
5
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
6
Lying Leg Curl
4 Sets
12 Reps
7
Standing Calf Raise
5 Sets
75 Reps
8
Seated Calf Raise
5 Sets
50 Reps
Day 4
1
Shoulder Press (Machine)
4 Sets
10 Reps
2
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
3
Lateral Raise (Dumbbell)
4 Sets
12 Reps
4
One Arm Lateral Raise (Cable)
3 Sets
20 Reps
5
Rear Delt Fly (Machine)
4 Sets
12 Reps
Day 5
1
Preacher Curl (Barbell)
4 Sets
12 Reps
2
Bicep Curl (EZ Bar)
4 Sets
12 Reps
3
Bicep Curl (Cable)
4 Sets
12 Reps
4
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
5
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
6
Dip (Bodyweight)
4 Sets
12 Reps
Day 1
1
Wide Grip Pull-Up
4 Sets
10 Reps
2
Single Arm Row (Dumbbell)
4 Sets
10 Reps
3
Barbell Row
4 Sets
10 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Seated Row (Cable)
3 Sets
12 Reps
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
7
Face Pull
3 Sets
12 Reps
8
Shrug (Barbell)
4 Sets
12 Reps
Day 2
1
Incline Bench Press (Barbell)
4 Sets
10 Reps
2
Bench Press (Dumbbell)
4 Sets
12 Reps
3
Incline Chest Press (Machine)
4 Sets
12 Reps
4
Pec Fly (Dumbbell)
3 Sets
12 Reps
5
Chest Fly (Cable)
3 Sets
15 Reps
6
Dip (Bodyweight)
3 Sets
Day 3
1
Leg Extension
4 Sets
25 Reps
2
Leg Press
4 Sets
50 Reps
3
Walking Lunge (Dumbbell)
4 Sets
40 Reps
4
Hack Squat
4 Sets
20 Reps
5
Romanian Deadlift (Dumbbell)
4 Sets
12 Reps
6
Lying Leg Curl
4 Sets
12 Reps
7
Standing Calf Raise
5 Sets
75 Reps
8
Seated Calf Raise
5 Sets
50 Reps
Day 4
1
Shoulder Press (Machine)
4 Sets
10 Reps
2
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
3
Lateral Raise (Dumbbell)
4 Sets
12 Reps
4
One Arm Lateral Raise (Cable)
3 Sets
20 Reps
5
Rear Delt Fly (Machine)
4 Sets
12 Reps
Day 5
1
Preacher Curl (Barbell)
4 Sets
12 Reps
2
Bicep Curl (EZ Bar)
4 Sets
12 Reps
3
Bicep Curl (Cable)
4 Sets
12 Reps
4
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
5
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
6
Dip (Bodyweight)
4 Sets
12 Reps