Program Description
Hugeness
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedJun 08, 2024 08:09
- Last EditedJul 08, 2024 12:15
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
2A
Pull-Up (Weighted)
3
4-15 reps
2B
Overhead Press (Barbell)
3
4-8 reps
3A
Pec Deck (Machine)
3
10-17 reps
3B
Reverse Pec Deck
3
10-17 reps
4A
Preacher Curl (EZ Bar)
4
10-17 reps
4B
dumbbell overhead extension
3
10-17 reps
5A
Lateral Raise (Cable)
3
10-17 reps
5B
Standing Pullover (Cable)
3
10-17 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
2A
Pull-Up (Weighted)
3
4-15 reps
2B
Overhead Press (Barbell)
3
4-8 reps
3A
Pec Deck (Machine)
3
10-17 reps
3B
Reverse Pec Deck
3
10-17 reps
4A
Preacher Curl (EZ Bar)
4
10-17 reps
4B
dumbbell overhead extension
3
10-17 reps
5A
Lateral Raise (Cable)
3
10-17 reps
5B
Standing Pullover (Cable)
3
10-17 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
2A
Pull-Up (Weighted)
3
4-15 reps
2B
Overhead Press (Barbell)
3
4-8 reps
3A
Pec Deck (Machine)
3
10-17 reps
3B
Reverse Pec Deck
3
10-17 reps
4A
Preacher Curl (EZ Bar)
4
10-17 reps
4B
dumbbell overhead extension
3
10-17 reps
5A
Lateral Raise (Cable)
3
10-17 reps
5B
Standing Pullover (Cable)
3
10-17 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
2A
Pull-Up (Weighted)
3
4-15 reps
2B
Overhead Press (Barbell)
3
4-8 reps
3A
Pec Deck (Machine)
3
10-17 reps
3B
Reverse Pec Deck
3
10-17 reps
4A
Preacher Curl (EZ Bar)
4
10-17 reps
4B
dumbbell overhead extension
3
10-17 reps
5A
Lateral Raise (Cable)
3
10-17 reps
5B
Standing Pullover (Cable)
3
10-17 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
2A
Pull-Up (Weighted)
3
4-15 reps
2B
Overhead Press (Barbell)
3
4-8 reps
3A
Pec Deck (Machine)
3
10-17 reps
3B
Reverse Pec Deck
3
10-17 reps
4A
Preacher Curl (EZ Bar)
4
10-17 reps
4B
dumbbell overhead extension
3
10-17 reps
5A
Lateral Raise (Cable)
3
10-17 reps
5B
Standing Pullover (Cable)
3
10-17 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
2A
Pull-Up (Weighted)
3
4-15 reps
2B
Overhead Press (Barbell)
3
4-8 reps
3A
Pec Deck (Machine)
3
10-17 reps
3B
Reverse Pec Deck
3
10-17 reps
4A
Preacher Curl (EZ Bar)
4
10-17 reps
4B
dumbbell overhead extension
3
10-17 reps
5A
Lateral Raise (Cable)
3
10-17 reps
5B
Standing Pullover (Cable)
3
10-17 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
2A
Pull-Up (Weighted)
3
4-15 reps
2B
Overhead Press (Barbell)
3
4-8 reps
3A
Pec Deck (Machine)
3
10-17 reps
3B
Reverse Pec Deck
3
10-17 reps
4A
Preacher Curl (EZ Bar)
4
10-17 reps
4B
dumbbell overhead extension
3
10-17 reps
5A
Lateral Raise (Cable)
3
10-17 reps
5B
Standing Pullover (Cable)
3
10-17 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
2A
Pull-Up (Weighted)
3
4-15 reps
2B
Overhead Press (Barbell)
3
4-8 reps
3A
Pec Deck (Machine)
3
10-17 reps
3B
Reverse Pec Deck
3
10-17 reps
4A
Preacher Curl (EZ Bar)
4
10-17 reps
4B
dumbbell overhead extension
3
10-17 reps
5A
Lateral Raise (Cable)
3
10-17 reps
5B
Standing Pullover (Cable)
3
10-17 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
2A
Pull-Up (Weighted)
3
4-15 reps
2B
Overhead Press (Barbell)
3
4-8 reps
3A
Pec Deck (Machine)
3
10-17 reps
3B
Reverse Pec Deck
3
10-17 reps
4A
Preacher Curl (EZ Bar)
4
10-17 reps
4B
dumbbell overhead extension
3
10-17 reps
5A
Lateral Raise (Cable)
3
10-17 reps
5B
Standing Pullover (Cable)
3
10-17 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
2A
Pull-Up (Weighted)
3
4-15 reps
2B
Overhead Press (Barbell)
3
4-8 reps
3A
Pec Deck (Machine)
3
10-17 reps
3B
Reverse Pec Deck
3
10-17 reps
4A
Preacher Curl (EZ Bar)
4
10-17 reps
4B
dumbbell overhead extension
3
10-17 reps
5A
Lateral Raise (Cable)
3
10-17 reps
5B
Standing Pullover (Cable)
3
10-17 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
2A
Pull-Up (Weighted)
3
4-15 reps
2B
Overhead Press (Barbell)
3
4-8 reps
3A
Pec Deck (Machine)
3
10-17 reps
3B
Reverse Pec Deck
3
10-17 reps
4A
Preacher Curl (EZ Bar)
4
10-17 reps
4B
dumbbell overhead extension
3
10-17 reps
5A
Lateral Raise (Cable)
3
10-17 reps
5B
Standing Pullover (Cable)
3
10-17 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
2A
Pull-Up (Weighted)
3
4-15 reps
2B
Overhead Press (Barbell)
3
4-8 reps
3A
Pec Deck (Machine)
3
10-17 reps
3B
Reverse Pec Deck
3
10-17 reps
4A
Preacher Curl (EZ Bar)
4
10-17 reps
4B
dumbbell overhead extension
3
10-17 reps
5A
Lateral Raise (Cable)
3
10-17 reps
5B
Standing Pullover (Cable)
3
10-17 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-5 reps
2
Back Extension (Weighted)
3
8-12 reps
3
Split Squat (Dumbbell)
2
5-10 reps
4
Hip Adductor (Machine)
2
10-17 reps
5A
Calf Raise (Leg Press)
3
10-17 reps
5B
Leg Raise (Captain's Chair)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-5 reps
2
Back Extension (Weighted)
3
8-12 reps
3
Split Squat (Dumbbell)
2
5-10 reps
4
Hip Adductor (Machine)
2
10-17 reps
5A
Calf Raise (Leg Press)
3
10-17 reps
5B
Leg Raise (Captain's Chair)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-5 reps
2
Back Extension (Weighted)
3
8-12 reps
3
Split Squat (Dumbbell)
2
5-10 reps
4
Hip Adductor (Machine)
2
10-17 reps
5A
Calf Raise (Leg Press)
3
10-17 reps
5B
Leg Raise (Captain's Chair)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-5 reps
2
Back Extension (Weighted)
3
8-12 reps
3
Split Squat (Dumbbell)
2
5-10 reps
4
Hip Adductor (Machine)
2
10-17 reps
5A
Calf Raise (Leg Press)
3
10-17 reps
5B
Leg Raise (Captain's Chair)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-5 reps
2
Back Extension (Weighted)
3
8-12 reps
3
Split Squat (Dumbbell)
2
5-10 reps
4
Hip Adductor (Machine)
2
10-17 reps
5A
Calf Raise (Leg Press)
3
10-17 reps
5B
Leg Raise (Captain's Chair)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-5 reps
2
Back Extension (Weighted)
3
8-12 reps
3
Split Squat (Dumbbell)
2
5-10 reps
4
Hip Adductor (Machine)
2
10-17 reps
5A
Calf Raise (Leg Press)
3
10-17 reps
5B
Leg Raise (Captain's Chair)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-5 reps
2
Back Extension (Weighted)
3
8-12 reps
3
Split Squat (Dumbbell)
2
5-10 reps
4
Hip Adductor (Machine)
2
10-17 reps
5A
Calf Raise (Leg Press)
3
10-17 reps
5B
Leg Raise (Captain's Chair)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-5 reps
2
Back Extension (Weighted)
3
8-12 reps
3
Split Squat (Dumbbell)
2
5-10 reps
4
Hip Adductor (Machine)
2
10-17 reps
5A
Calf Raise (Leg Press)
3
10-17 reps
5B
Leg Raise (Captain's Chair)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-5 reps
2
Back Extension (Weighted)
3
8-12 reps
3
Split Squat (Dumbbell)
2
5-10 reps
4
Hip Adductor (Machine)
2
10-17 reps
5A
Calf Raise (Leg Press)
3
10-17 reps
5B
Leg Raise (Captain's Chair)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-5 reps
2
Back Extension (Weighted)
3
8-12 reps
3
Split Squat (Dumbbell)
2
5-10 reps
4
Hip Adductor (Machine)
2
10-17 reps
5A
Calf Raise (Leg Press)
3
10-17 reps
5B
Leg Raise (Captain's Chair)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-5 reps
2
Back Extension (Weighted)
3
8-12 reps
3
Split Squat (Dumbbell)
2
5-10 reps
4
Hip Adductor (Machine)
2
10-17 reps
5A
Calf Raise (Leg Press)
3
10-17 reps
5B
Leg Raise (Captain's Chair)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
3-5 reps
2
Back Extension (Weighted)
3
8-12 reps
3
Split Squat (Dumbbell)
2
5-10 reps
4
Hip Adductor (Machine)
2
10-17 reps
5A
Calf Raise (Leg Press)
3
10-17 reps
5B
Leg Raise (Captain's Chair)
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
2
Lat Pulldown
3
8-12 reps
3A
Bench Press (Dumbbell)
3
8-12 reps
3B
Dumbbell Row
3
6-10 reps
4A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
4B
Incline Curl (Dumbbell)
4
8-15 reps
5A
Lateral Raise (Dumbbell)
3
8-17 reps
5B
Tricep Extension (Dumbbell)
3
8-17 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
2
Lat Pulldown
3
8-12 reps
3A
Bench Press (Dumbbell)
3
8-12 reps
3B
Dumbbell Row
3
6-10 reps
4A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
4B
Incline Curl (Dumbbell)
4
8-15 reps
5A
Lateral Raise (Dumbbell)
3
8-17 reps
5B
Tricep Extension (Dumbbell)
3
8-17 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
2
Lat Pulldown
3
8-12 reps
3A
Bench Press (Dumbbell)
3
8-12 reps
3B
Dumbbell Row
3
6-10 reps
4A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
4B
Incline Curl (Dumbbell)
4
8-15 reps
5A
Lateral Raise (Dumbbell)
3
8-17 reps
5B
Tricep Extension (Dumbbell)
3
8-17 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
2
Lat Pulldown
3
8-12 reps
3A
Bench Press (Dumbbell)
3
8-12 reps
3B
Dumbbell Row
3
6-10 reps
4A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
4B
Incline Curl (Dumbbell)
4
8-15 reps
5A
Lateral Raise (Dumbbell)
3
8-17 reps
5B
Tricep Extension (Dumbbell)
3
8-17 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
2
Lat Pulldown
3
8-12 reps
3A
Bench Press (Dumbbell)
3
8-12 reps
3B
Dumbbell Row
3
6-10 reps
4A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
4B
Incline Curl (Dumbbell)
4
8-15 reps
5A
Lateral Raise (Dumbbell)
3
8-17 reps
5B
Tricep Extension (Dumbbell)
3
8-17 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
2
Lat Pulldown
3
8-12 reps
3A
Bench Press (Dumbbell)
3
8-12 reps
3B
Dumbbell Row
3
6-10 reps
4A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
4B
Incline Curl (Dumbbell)
4
8-15 reps
5A
Lateral Raise (Dumbbell)
3
8-17 reps
5B
Tricep Extension (Dumbbell)
3
8-17 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
2
Lat Pulldown
3
8-12 reps
3A
Bench Press (Dumbbell)
3
8-12 reps
3B
Dumbbell Row
3
6-10 reps
4A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
4B
Incline Curl (Dumbbell)
4
8-15 reps
5A
Lateral Raise (Dumbbell)
3
8-17 reps
5B
Tricep Extension (Dumbbell)
3
8-17 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
2
Lat Pulldown
3
8-12 reps
3A
Bench Press (Dumbbell)
3
8-12 reps
3B
Dumbbell Row
3
6-10 reps
4A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
4B
Incline Curl (Dumbbell)
4
8-15 reps
5A
Lateral Raise (Dumbbell)
3
8-17 reps
5B
Tricep Extension (Dumbbell)
3
8-17 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
2
Lat Pulldown
3
8-12 reps
3A
Bench Press (Dumbbell)
3
8-12 reps
3B
Dumbbell Row
3
6-10 reps
4A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
4B
Incline Curl (Dumbbell)
4
8-15 reps
5A
Lateral Raise (Dumbbell)
3
8-17 reps
5B
Tricep Extension (Dumbbell)
3
8-17 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
2
Lat Pulldown
3
8-12 reps
3A
Bench Press (Dumbbell)
3
8-12 reps
3B
Dumbbell Row
3
6-10 reps
4A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
4B
Incline Curl (Dumbbell)
4
8-15 reps
5A
Lateral Raise (Dumbbell)
3
8-17 reps
5B
Tricep Extension (Dumbbell)
3
8-17 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
2
Lat Pulldown
3
8-12 reps
3A
Bench Press (Dumbbell)
3
8-12 reps
3B
Dumbbell Row
3
6-10 reps
4A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
4B
Incline Curl (Dumbbell)
4
8-15 reps
5A
Lateral Raise (Dumbbell)
3
8-17 reps
5B
Tricep Extension (Dumbbell)
3
8-17 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-10 reps
2
Lat Pulldown
3
8-12 reps
3A
Bench Press (Dumbbell)
3
8-12 reps
3B
Dumbbell Row
3
6-10 reps
4A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
4B
Incline Curl (Dumbbell)
4
8-15 reps
5A
Lateral Raise (Dumbbell)
3
8-17 reps
5B
Tricep Extension (Dumbbell)
3
8-17 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
2
Leg Press
3
6-10 reps
3A
Leg Curl
3
10-17 reps
3B
Sissy Squat
3
AMRAP
4A
Standing Calf Raise
3
6-10 reps
4B
Decline Sit Up (Weighted)
3
10-17 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
2
Leg Press
3
6-10 reps
3A
Leg Curl
3
10-17 reps
3B
Sissy Squat
3
AMRAP
4A
Standing Calf Raise
3
6-10 reps
4B
Decline Sit Up (Weighted)
3
10-17 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
2
Leg Press
3
6-10 reps
3A
Leg Curl
3
10-17 reps
3B
Sissy Squat
3
AMRAP
4A
Standing Calf Raise
3
6-10 reps
4B
Decline Sit Up (Weighted)
3
10-17 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
2
Leg Press
3
6-10 reps
3A
Leg Curl
3
10-17 reps
3B
Sissy Squat
3
AMRAP
4A
Standing Calf Raise
3
6-10 reps
4B
Decline Sit Up (Weighted)
3
10-17 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
2
Leg Press
3
6-10 reps
3A
Leg Curl
3
10-17 reps
3B
Sissy Squat
3
AMRAP
4A
Standing Calf Raise
3
6-10 reps
4B
Decline Sit Up (Weighted)
3
10-17 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
2
Leg Press
3
6-10 reps
3A
Leg Curl
3
10-17 reps
3B
Sissy Squat
3
AMRAP
4A
Standing Calf Raise
3
6-10 reps
4B
Decline Sit Up (Weighted)
3
10-17 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
2
Leg Press
3
6-10 reps
3A
Leg Curl
3
10-17 reps
3B
Sissy Squat
3
AMRAP
4A
Standing Calf Raise
3
6-10 reps
4B
Decline Sit Up (Weighted)
3
10-17 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
2
Leg Press
3
6-10 reps
3A
Leg Curl
3
10-17 reps
3B
Sissy Squat
3
AMRAP
4A
Standing Calf Raise
3
6-10 reps
4B
Decline Sit Up (Weighted)
3
10-17 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
2
Leg Press
3
6-10 reps
3A
Leg Curl
3
10-17 reps
3B
Sissy Squat
3
AMRAP
4A
Standing Calf Raise
3
6-10 reps
4B
Decline Sit Up (Weighted)
3
10-17 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
2
Leg Press
3
6-10 reps
3A
Leg Curl
3
10-17 reps
3B
Sissy Squat
3
AMRAP
4A
Standing Calf Raise
3
6-10 reps
4B
Decline Sit Up (Weighted)
3
10-17 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
2
Leg Press
3
6-10 reps
3A
Leg Curl
3
10-17 reps
3B
Sissy Squat
3
AMRAP
4A
Standing Calf Raise
3
6-10 reps
4B
Decline Sit Up (Weighted)
3
10-17 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
2
Leg Press
3
6-10 reps
3A
Leg Curl
3
10-17 reps
3B
Sissy Squat
3
AMRAP
4A
Standing Calf Raise
3
6-10 reps
4B
Decline Sit Up (Weighted)
3
10-17 reps
Week 1
1 / 12 Weeks
Day 2
1
High Bar Squat (Barbell)3 Sets
3-5 Reps
2
Back Extension (Weighted)3 Sets
8-12 Reps
3
Split Squat (Dumbbell)2 Sets
5-10 Reps
4
Hip Adductor (Machine)2 Sets
10-17 Reps
5A
Calf Raise (Leg Press)3 Sets
10-17 Reps
5B
Leg Raise (Captain's Chair)3 Sets
AMRAP
Day 4
1
Deadlift (Barbell)3 Sets
3-5 Reps
2
Leg Press3 Sets
6-10 Reps
3A
Leg Curl3 Sets
10-17 Reps
3B
Sissy Squat3 Sets
AMRAP
4A
Standing Calf Raise3 Sets
6-10 Reps
4B
Decline Sit Up (Weighted)3 Sets
10-17 Reps
Day 3
1
Incline Bench Press (Barbell)3 Sets
6-10 Reps
2
Lat Pulldown3 Sets
8-12 Reps
3A
Bench Press (Dumbbell)3 Sets
8-12 Reps
3B
Dumbbell Row3 Sets
6-10 Reps
4A
Seated Shoulder Press (Dumbbell)3 Sets
8-12 Reps
4B
Incline Curl (Dumbbell)4 Sets
8-15 Reps
5A
Lateral Raise (Dumbbell)3 Sets
8-17 Reps
5B
Tricep Extension (Dumbbell)3 Sets
8-17 Reps
Day 1
1
Bench Press (Barbell)3 Sets
3-5 Reps
2A
Pull-Up (Weighted)3 Sets
4-15 Reps
2B
Overhead Press (Barbell)3 Sets
4-8 Reps
3A
Pec Deck (Machine)3 Sets
10-17 Reps
3B
Reverse Pec Deck3 Sets
10-17 Reps
4A
Preacher Curl (EZ Bar)4 Sets
10-17 Reps
4B
dumbbell overhead extension3 Sets
10-17 Reps
5A
Lateral Raise (Cable)3 Sets
10-17 Reps
5B
Standing Pullover (Cable)3 Sets
10-17 Reps