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Universal Exercises Set for 5 workouts
by Anton Razumov
2 athletes joined
Program Description
Author: Timko Ilya The purpose of the plan: the plan is universal. That is, it is equally suitable for weight loss, relief and mass gain. Objectives of the plan: 1. Increase muscle mass 2. Fat burning 3. Development of strength endurance Methods of execution: alternating supersets Duration: about 2 months. Difficulty: (very heavy). This complex is VERY heavy. For real masochists. There are 5 workouts, and each workout has 9 exercises. 45 different exercises in total. 2 times a week you will train your legs, back and abs. And the rest of the muscles once a week. But you need to realize that when you train your back, you are working your biceps too. When you train your shoulders or chest, you work your triceps as well. All workouts are done by alternating supersets (in this case, trisets). I'll explain what this means using the first workout as an example. You do 1 set of pull-ups. At the same time, without rest, you do 1 approach of horizontal block pull ups. Then without rest you do 1 dumbbell pull-up. Then rest for 3 minutes. After that, go to the second triset. You do it the same way and then to the third. After the third one you rest for 3 minutes and go back to the first triset (start the circle again). There are 3 such circles in total. Thus, you will have 3 circles, with 3 trisets in each circle, and 3 exercises in each triset.
Program Overview
Level
Intermediate, Advanced
Goal
Muscle & Sculpting, Powerlifting, Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
5 weeks
Time Per Workout
70 minutes
Created
Apr 22, 2024 01:16
Last Edited
May 14, 2024 05:02
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Week 1
1 / 5 Weeks
Day 1
1
Stretching
1 Set
5 mins
@9
2A
Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
2B
Seated Row (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
2C
Lying Rear Lateral Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3A
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3B
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3C
Fly Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4A
Behind-the-Neck Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4B
Shrug (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4C
Dumbbell Bench Pullover
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
5
Stretching
1 Set
5 mins
@10
Day 5
1
Stretching
1 Set
5 mins
@8
2A
Arnold Press
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
2B
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
2C
Upright Row (Barbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3A
Dip (Bodyweight)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3B
Tricep Extension (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3C
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4A
Overhead Press (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4B
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4C
Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
5
Stretching
1 Set
5 mins
@10
Day 4
1
Stretching
1 Set
5 mins
@8
2A
Deadlift (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
2B
Hyperextension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
2C
Lying Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3A
Lying Leg Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3B
Decline Crunch
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3C
Russian Twist
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4A
Front Squat (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4B
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4C
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
5
Stretching
1 Set
5 mins
@8
Day 3
1
Stretching
1 Set
5 mins
@8
2A
Upright Row (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
2B
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
2C
Seated Row (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3A
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3B
Bicep Curl (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3C
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4A
Reverse Wrist Curl (Barbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4B
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4C
Wrist Curls
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
5
Stretching
1 Set
5 mins
@8
Day 2
1
Stretching
1 Set
5 mins
@10
2A
Squat (Smith Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
2B
Leg Press
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
2C
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3A
Lying Leg Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3B
Decline Crunch
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3C
Plank
1 Set
1 Set
1 Set
1 mins
1.5 mins
2 mins
@8
@9
@10
4A
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4B
Bench Leg Swing To The Side
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4C
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
5
Stretching
1 Set
5 mins
@10
Day 1
1
Stretching
1 Set
5 mins
@9
2A
Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
2B
Seated Row (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
2C
Lying Rear Lateral Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3A
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3B
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3C
Fly Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4A
Behind-the-Neck Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4B
Shrug (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4C
Dumbbell Bench Pullover
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
5
Stretching
1 Set
5 mins
@10
Day 2
1
Stretching
1 Set
5 mins
@10
2A
Squat (Smith Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
2B
Leg Press
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
2C
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3A
Lying Leg Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3B
Decline Crunch
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3C
Plank
1 Set
1 Set
1 Set
1 mins
1.5 mins
2 mins
@8
@9
@10
4A
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4B
Bench Leg Swing To The Side
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4C
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
5
Stretching
1 Set
5 mins
@10
Day 3
1
Stretching
1 Set
5 mins
@8
2A
Upright Row (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
2B
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
2C
Seated Row (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3A
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3B
Bicep Curl (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3C
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4A
Reverse Wrist Curl (Barbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4B
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4C
Wrist Curls
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
5
Stretching
1 Set
5 mins
@8
Day 4
1
Stretching
1 Set
5 mins
@8
2A
Deadlift (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
2B
Hyperextension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
2C
Lying Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3A
Lying Leg Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3B
Decline Crunch
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3C
Russian Twist
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4A
Front Squat (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4B
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4C
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
5
Stretching
1 Set
5 mins
@8
Day 5
1
Stretching
1 Set
5 mins
@8
2A
Arnold Press
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
2B
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
2C
Upright Row (Barbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3A
Dip (Bodyweight)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3B
Tricep Extension (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3C
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4A
Overhead Press (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4B
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4C
Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
5
Stretching
1 Set
5 mins
@10
Day 1
1
Stretching
1 Set
5 mins
@9
2A
Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
2B
Seated Row (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
2C
Lying Rear Lateral Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3A
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3B
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3C
Fly Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4A
Behind-the-Neck Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4B
Shrug (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4C
Dumbbell Bench Pullover
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
5
Stretching
1 Set
5 mins
@10
Day 2
1
Stretching
1 Set
5 mins
@10
2A
Squat (Smith Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
2B
Leg Press
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
2C
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3A
Lying Leg Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3B
Decline Crunch
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3C
Plank
1 Set
1 Set
1 Set
1 mins
1.5 mins
2 mins
@8
@9
@10
4A
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4B
Bench Leg Swing To The Side
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4C
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
5
Stretching
1 Set
5 mins
@10
Day 3
1
Stretching
1 Set
5 mins
@8
2A
Upright Row (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
2B
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
2C
Seated Row (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3A
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3B
Bicep Curl (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3C
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4A
Reverse Wrist Curl (Barbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4B
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4C
Wrist Curls
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
5
Stretching
1 Set
5 mins
@8
Day 4
1
Stretching
1 Set
5 mins
@8
2A
Deadlift (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
2B
Hyperextension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
2C
Lying Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3A
Lying Leg Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3B
Decline Crunch
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3C
Russian Twist
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4A
Front Squat (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4B
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4C
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
5
Stretching
1 Set
5 mins
@8
Day 5
1
Stretching
1 Set
5 mins
@8
2A
Arnold Press
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
2B
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
2C
Upright Row (Barbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3A
Dip (Bodyweight)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3B
Tricep Extension (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3C
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4A
Overhead Press (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4B
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4C
Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
5
Stretching
1 Set
5 mins
@10
Day 1
1
Stretching
1 Set
5 mins
@9
2A
Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
2B
Seated Row (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
2C
Lying Rear Lateral Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3A
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3B
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3C
Fly Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4A
Behind-the-Neck Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4B
Shrug (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4C
Dumbbell Bench Pullover
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
5
Stretching
1 Set
5 mins
@10
Day 2
1
Stretching
1 Set
5 mins
@10
2A
Squat (Smith Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
2B
Leg Press
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
2C
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3A
Lying Leg Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3B
Decline Crunch
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3C
Plank
1 Set
1 Set
1 Set
1 mins
1.5 mins
2 mins
@8
@9
@10
4A
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4B
Bench Leg Swing To The Side
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4C
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
5
Stretching
1 Set
5 mins
@10
Day 3
1
Stretching
1 Set
5 mins
@8
2A
Upright Row (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
2B
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
2C
Seated Row (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3A
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3B
Bicep Curl (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3C
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4A
Reverse Wrist Curl (Barbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4B
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4C
Wrist Curls
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
5
Stretching
1 Set
5 mins
@8
Day 4
1
Stretching
1 Set
5 mins
@8
2A
Deadlift (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
2B
Hyperextension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
2C
Lying Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3A
Lying Leg Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3B
Decline Crunch
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3C
Russian Twist
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4A
Front Squat (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4B
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4C
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
5
Stretching
1 Set
5 mins
@8
Day 5
1
Stretching
1 Set
5 mins
@8
2A
Arnold Press
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
2B
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
2C
Upright Row (Barbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3A
Dip (Bodyweight)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3B
Tricep Extension (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3C
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4A
Overhead Press (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4B
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4C
Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
5
Stretching
1 Set
5 mins
@10
Day 1
1
Stretching
1 Set
5 mins
@9
2A
Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
2B
Seated Row (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
2C
Lying Rear Lateral Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3A
Bench Press (Smith Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3B
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3C
Fly Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4A
Behind-the-Neck Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4B
Shrug (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4C
Dumbbell Bench Pullover
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
5
Stretching
1 Set
5 mins
@10
Day 2
1
Stretching
1 Set
5 mins
@10
2A
Squat (Smith Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
2B
Leg Press
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
2C
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3A
Lying Leg Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3B
Decline Crunch
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3C
Plank
1 Set
1 Set
1 Set
1 mins
1.5 mins
2 mins
@8
@9
@10
4A
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4B
Bench Leg Swing To The Side
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4C
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
5
Stretching
1 Set
5 mins
@10
Day 3
1
Stretching
1 Set
5 mins
@8
2A
Upright Row (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
2B
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
2C
Seated Row (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3A
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3B
Bicep Curl (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3C
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4A
Reverse Wrist Curl (Barbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4B
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4C
Wrist Curls
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
5
Stretching
1 Set
5 mins
@8
Day 4
1
Stretching
1 Set
5 mins
@8
2A
Deadlift (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
2B
Hyperextension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
2C
Lying Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3A
Lying Leg Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3B
Decline Crunch
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3C
Russian Twist
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4A
Front Squat (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4B
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4C
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
5
Stretching
1 Set
5 mins
@8
Day 5
1
Stretching
1 Set
5 mins
@8
2A
Arnold Press
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
2B
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
2C
Upright Row (Barbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3A
Dip (Bodyweight)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3B
Tricep Extension (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
3C
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4A
Overhead Press (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4B
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
4C
Lat Pulldown
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
5
Stretching
1 Set
5 mins
@10