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Upper/Lower
by Ethan
Program Description
Upper/Lower routine with the 4th day being arms and shoulders
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Jun 08, 2024 09:44
Last Edited
Jun 08, 2024 10:16
down_app
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
4 Sets
6 Reps
2
Chest Supported Row (Machine)
4 Sets
10 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Incline Chest Press (Machine)
3 Sets
10-12 Reps
6
Face Pull
3 Sets
15 Reps
7
Tricep Rope Push Down (Cable)
3 Sets
AMRAP
8
Bicep Curl (Dumbbell)
3 Sets
12 Reps
Day 2
1
Squat (Barbell)
4 Sets
6 Reps
2
Deadlift (Barbell)
4 Sets
6 Reps
3
Seated Hamstring Curl
4 Sets
15 Reps
4
Leg Extension
3 Sets
15 Reps
5
Leg Press (45 Degrees)
3 Sets
15 Reps
6
Leg Press Calf Press
4 Sets
20 Reps
7
Machine Crunch
3 Sets
15 Reps
8
Hanging Leg Raise
3 Sets
AMRAP
Day 4
1
Shoulder Press (Machine)
4 Sets
12 Reps
2
Lateral Raise (Dumbbell)
4 Sets
15 Reps
3
Rear Delt Fly (Machine)
3 Sets
15 Reps
4
Incline Curl (Dumbbell)
4 Sets
12 Reps
5
V-Handle Tricep Pushdown (Cable)
4 Sets
12 Reps
6
Bicep Curl (Machine)
3 Sets
12 Reps
7
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
8
Face Pull
3 Sets
15 Reps
9
Machine Crunch
3 Sets
15 Reps
10
Hanging Leg Raise
3 Sets
AMRAP
Day 3
1
Incline Bench Press (Barbell)
4 Sets
6 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
4
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
5
Decline Machine Press
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
7
Hammer Curl
3 Sets
12 Reps
8
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
Day 1
1
Incline Bench Press (Barbell)
4 Sets
6 Reps
2
Chest Supported Row (Machine)
4 Sets
10 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Incline Chest Press (Machine)
3 Sets
10-12 Reps
6
Face Pull
3 Sets
15 Reps
7
Tricep Rope Push Down (Cable)
3 Sets
AMRAP
8
Bicep Curl (Dumbbell)
3 Sets
12 Reps
Day 2
1
Squat (Barbell)
4 Sets
6 Reps
2
Deadlift (Barbell)
4 Sets
6 Reps
3
Seated Hamstring Curl
4 Sets
15 Reps
4
Leg Extension
3 Sets
15 Reps
5
Leg Press (45 Degrees)
3 Sets
15 Reps
6
Leg Press Calf Press
4 Sets
20 Reps
7
Machine Crunch
3 Sets
15 Reps
8
Hanging Leg Raise
3 Sets
AMRAP
Day 3
1
Incline Bench Press (Barbell)
4 Sets
6 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
4
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
5
Decline Machine Press
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
7
Hammer Curl
3 Sets
12 Reps
8
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
Day 4
1
Shoulder Press (Machine)
4 Sets
12 Reps
2
Lateral Raise (Dumbbell)
4 Sets
15 Reps
3
Rear Delt Fly (Machine)
3 Sets
15 Reps
4
Incline Curl (Dumbbell)
4 Sets
12 Reps
5
V-Handle Tricep Pushdown (Cable)
4 Sets
12 Reps
6
Bicep Curl (Machine)
3 Sets
12 Reps
7
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
8
Face Pull
3 Sets
15 Reps
9
Machine Crunch
3 Sets
15 Reps
10
Hanging Leg Raise
3 Sets
AMRAP
Day 1
1
Incline Bench Press (Barbell)
4 Sets
6 Reps
2
Chest Supported Row (Machine)
4 Sets
10 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Incline Chest Press (Machine)
3 Sets
10-12 Reps
6
Face Pull
3 Sets
15 Reps
7
Tricep Rope Push Down (Cable)
3 Sets
AMRAP
8
Bicep Curl (Dumbbell)
3 Sets
12 Reps
Day 2
1
Squat (Barbell)
4 Sets
6 Reps
2
Deadlift (Barbell)
4 Sets
6 Reps
3
Seated Hamstring Curl
4 Sets
15 Reps
4
Leg Extension
3 Sets
15 Reps
5
Leg Press (45 Degrees)
3 Sets
15 Reps
6
Leg Press Calf Press
4 Sets
20 Reps
7
Machine Crunch
3 Sets
15 Reps
8
Hanging Leg Raise
3 Sets
AMRAP
Day 3
1
Incline Bench Press (Barbell)
4 Sets
6 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
4
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
5
Decline Machine Press
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
7
Hammer Curl
3 Sets
12 Reps
8
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
Day 4
1
Shoulder Press (Machine)
4 Sets
12 Reps
2
Lateral Raise (Dumbbell)
4 Sets
15 Reps
3
Rear Delt Fly (Machine)
3 Sets
15 Reps
4
Incline Curl (Dumbbell)
4 Sets
12 Reps
5
V-Handle Tricep Pushdown (Cable)
4 Sets
12 Reps
6
Bicep Curl (Machine)
3 Sets
12 Reps
7
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
8
Face Pull
3 Sets
15 Reps
9
Machine Crunch
3 Sets
15 Reps
10
Hanging Leg Raise
3 Sets
AMRAP
Day 1
1
Incline Bench Press (Barbell)
4 Sets
6 Reps
2
Chest Supported Row (Machine)
4 Sets
10 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Incline Chest Press (Machine)
3 Sets
10-12 Reps
6
Face Pull
3 Sets
15 Reps
7
Tricep Rope Push Down (Cable)
3 Sets
AMRAP
8
Bicep Curl (Dumbbell)
3 Sets
12 Reps
Day 2
1
Squat (Barbell)
4 Sets
6 Reps
2
Deadlift (Barbell)
4 Sets
6 Reps
3
Seated Hamstring Curl
4 Sets
15 Reps
4
Leg Extension
3 Sets
15 Reps
5
Leg Press (45 Degrees)
3 Sets
15 Reps
6
Leg Press Calf Press
4 Sets
20 Reps
7
Machine Crunch
3 Sets
15 Reps
8
Hanging Leg Raise
3 Sets
AMRAP
Day 3
1
Incline Bench Press (Barbell)
4 Sets
6 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
4
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
5
Decline Machine Press
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
7
Hammer Curl
3 Sets
12 Reps
8
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
Day 4
1
Shoulder Press (Machine)
4 Sets
12 Reps
2
Lateral Raise (Dumbbell)
4 Sets
15 Reps
3
Rear Delt Fly (Machine)
3 Sets
15 Reps
4
Incline Curl (Dumbbell)
4 Sets
12 Reps
5
V-Handle Tricep Pushdown (Cable)
4 Sets
12 Reps
6
Bicep Curl (Machine)
3 Sets
12 Reps
7
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
8
Face Pull
3 Sets
15 Reps
9
Machine Crunch
3 Sets
15 Reps
10
Hanging Leg Raise
3 Sets
AMRAP
Day 1
1
Incline Bench Press (Barbell)
4 Sets
6 Reps
2
Chest Supported Row (Machine)
4 Sets
10 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Incline Chest Press (Machine)
3 Sets
10-12 Reps
6
Face Pull
3 Sets
15 Reps
7
Tricep Rope Push Down (Cable)
3 Sets
AMRAP
8
Bicep Curl (Dumbbell)
3 Sets
12 Reps
Day 2
1
Squat (Barbell)
4 Sets
6 Reps
2
Deadlift (Barbell)
4 Sets
6 Reps
3
Seated Hamstring Curl
4 Sets
15 Reps
4
Leg Extension
3 Sets
15 Reps
5
Leg Press (45 Degrees)
3 Sets
15 Reps
6
Leg Press Calf Press
4 Sets
20 Reps
7
Machine Crunch
3 Sets
15 Reps
8
Hanging Leg Raise
3 Sets
AMRAP
Day 3
1
Incline Bench Press (Barbell)
4 Sets
6 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
4
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
5
Decline Machine Press
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
7
Hammer Curl
3 Sets
12 Reps
8
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
Day 4
1
Shoulder Press (Machine)
4 Sets
12 Reps
2
Lateral Raise (Dumbbell)
4 Sets
15 Reps
3
Rear Delt Fly (Machine)
3 Sets
15 Reps
4
Incline Curl (Dumbbell)
4 Sets
12 Reps
5
V-Handle Tricep Pushdown (Cable)
4 Sets
12 Reps
6
Bicep Curl (Machine)
3 Sets
12 Reps
7
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
8
Face Pull
3 Sets
15 Reps
9
Machine Crunch
3 Sets
15 Reps
10
Hanging Leg Raise
3 Sets
AMRAP
Day 1
1
Incline Bench Press (Barbell)
4 Sets
6 Reps
2
Chest Supported Row (Machine)
4 Sets
10 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Incline Chest Press (Machine)
3 Sets
10-12 Reps
6
Face Pull
3 Sets
15 Reps
7
Tricep Rope Push Down (Cable)
3 Sets
AMRAP
8
Bicep Curl (Dumbbell)
3 Sets
12 Reps
Day 2
1
Squat (Barbell)
4 Sets
6 Reps
2
Deadlift (Barbell)
4 Sets
6 Reps
3
Seated Hamstring Curl
4 Sets
15 Reps
4
Leg Extension
3 Sets
15 Reps
5
Leg Press (45 Degrees)
3 Sets
15 Reps
6
Leg Press Calf Press
4 Sets
20 Reps
7
Machine Crunch
3 Sets
15 Reps
8
Hanging Leg Raise
3 Sets
AMRAP
Day 3
1
Incline Bench Press (Barbell)
4 Sets
6 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
4
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
5
Decline Machine Press
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
7
Hammer Curl
3 Sets
12 Reps
8
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
Day 4
1
Shoulder Press (Machine)
4 Sets
12 Reps
2
Lateral Raise (Dumbbell)
4 Sets
15 Reps
3
Rear Delt Fly (Machine)
3 Sets
15 Reps
4
Incline Curl (Dumbbell)
4 Sets
12 Reps
5
V-Handle Tricep Pushdown (Cable)
4 Sets
12 Reps
6
Bicep Curl (Machine)
3 Sets
12 Reps
7
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
8
Face Pull
3 Sets
15 Reps
9
Machine Crunch
3 Sets
15 Reps
10
Hanging Leg Raise
3 Sets
AMRAP
Day 1
1
Incline Bench Press (Barbell)
4 Sets
6 Reps
2
Chest Supported Row (Machine)
4 Sets
10 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Incline Chest Press (Machine)
3 Sets
10-12 Reps
6
Face Pull
3 Sets
15 Reps
7
Tricep Rope Push Down (Cable)
3 Sets
AMRAP
8
Bicep Curl (Dumbbell)
3 Sets
12 Reps
Day 2
1
Squat (Barbell)
4 Sets
6 Reps
2
Deadlift (Barbell)
4 Sets
6 Reps
3
Seated Hamstring Curl
4 Sets
15 Reps
4
Leg Extension
3 Sets
15 Reps
5
Leg Press (45 Degrees)
3 Sets
15 Reps
6
Leg Press Calf Press
4 Sets
20 Reps
7
Machine Crunch
3 Sets
15 Reps
8
Hanging Leg Raise
3 Sets
AMRAP
Day 3
1
Incline Bench Press (Barbell)
4 Sets
6 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
4
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
5
Decline Machine Press
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
7
Hammer Curl
3 Sets
12 Reps
8
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
Day 4
1
Shoulder Press (Machine)
4 Sets
12 Reps
2
Lateral Raise (Dumbbell)
4 Sets
15 Reps
3
Rear Delt Fly (Machine)
3 Sets
15 Reps
4
Incline Curl (Dumbbell)
4 Sets
12 Reps
5
V-Handle Tricep Pushdown (Cable)
4 Sets
12 Reps
6
Bicep Curl (Machine)
3 Sets
12 Reps
7
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
8
Face Pull
3 Sets
15 Reps
9
Machine Crunch
3 Sets
15 Reps
10
Hanging Leg Raise
3 Sets
AMRAP
Day 1
1
Incline Bench Press (Barbell)
4 Sets
6 Reps
2
Chest Supported Row (Machine)
4 Sets
10 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Incline Chest Press (Machine)
3 Sets
10-12 Reps
6
Face Pull
3 Sets
15 Reps
7
Tricep Rope Push Down (Cable)
3 Sets
AMRAP
8
Bicep Curl (Dumbbell)
3 Sets
12 Reps
Day 2
1
Squat (Barbell)
4 Sets
6 Reps
2
Deadlift (Barbell)
4 Sets
6 Reps
3
Seated Hamstring Curl
4 Sets
15 Reps
4
Leg Extension
3 Sets
15 Reps
5
Leg Press (45 Degrees)
3 Sets
15 Reps
6
Leg Press Calf Press
4 Sets
20 Reps
7
Machine Crunch
3 Sets
15 Reps
8
Hanging Leg Raise
3 Sets
AMRAP
Day 3
1
Incline Bench Press (Barbell)
4 Sets
6 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
4
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
5
Decline Machine Press
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
7
Hammer Curl
3 Sets
12 Reps
8
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
Day 4
1
Shoulder Press (Machine)
4 Sets
12 Reps
2
Lateral Raise (Dumbbell)
4 Sets
15 Reps
3
Rear Delt Fly (Machine)
3 Sets
15 Reps
4
Incline Curl (Dumbbell)
4 Sets
12 Reps
5
V-Handle Tricep Pushdown (Cable)
4 Sets
12 Reps
6
Bicep Curl (Machine)
3 Sets
12 Reps
7
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
8
Face Pull
3 Sets
15 Reps
9
Machine Crunch
3 Sets
15 Reps
10
Hanging Leg Raise
3 Sets
AMRAP
Day 1
1
Incline Bench Press (Barbell)
4 Sets
6 Reps
2
Chest Supported Row (Machine)
4 Sets
10 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Incline Chest Press (Machine)
3 Sets
10-12 Reps
6
Face Pull
3 Sets
15 Reps
7
Tricep Rope Push Down (Cable)
3 Sets
AMRAP
8
Bicep Curl (Dumbbell)
3 Sets
12 Reps
Day 2
1
Squat (Barbell)
4 Sets
6 Reps
2
Deadlift (Barbell)
4 Sets
6 Reps
3
Seated Hamstring Curl
4 Sets
15 Reps
4
Leg Extension
3 Sets
15 Reps
5
Leg Press (45 Degrees)
3 Sets
15 Reps
6
Leg Press Calf Press
4 Sets
20 Reps
7
Machine Crunch
3 Sets
15 Reps
8
Hanging Leg Raise
3 Sets
AMRAP
Day 3
1
Incline Bench Press (Barbell)
4 Sets
6 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
4
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
5
Decline Machine Press
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
7
Hammer Curl
3 Sets
12 Reps
8
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
Day 4
1
Shoulder Press (Machine)
4 Sets
12 Reps
2
Lateral Raise (Dumbbell)
4 Sets
15 Reps
3
Rear Delt Fly (Machine)
3 Sets
15 Reps
4
Incline Curl (Dumbbell)
4 Sets
12 Reps
5
V-Handle Tricep Pushdown (Cable)
4 Sets
12 Reps
6
Bicep Curl (Machine)
3 Sets
12 Reps
7
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
8
Face Pull
3 Sets
15 Reps
9
Machine Crunch
3 Sets
15 Reps
10
Hanging Leg Raise
3 Sets
AMRAP
Day 1
1
Incline Bench Press (Barbell)
4 Sets
6 Reps
2
Chest Supported Row (Machine)
4 Sets
10 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Incline Chest Press (Machine)
3 Sets
10-12 Reps
6
Face Pull
3 Sets
15 Reps
7
Tricep Rope Push Down (Cable)
3 Sets
AMRAP
8
Bicep Curl (Dumbbell)
3 Sets
12 Reps
Day 2
1
Squat (Barbell)
4 Sets
6 Reps
2
Deadlift (Barbell)
4 Sets
6 Reps
3
Seated Hamstring Curl
4 Sets
15 Reps
4
Leg Extension
3 Sets
15 Reps
5
Leg Press (45 Degrees)
3 Sets
15 Reps
6
Leg Press Calf Press
4 Sets
20 Reps
7
Machine Crunch
3 Sets
15 Reps
8
Hanging Leg Raise
3 Sets
AMRAP
Day 3
1
Incline Bench Press (Barbell)
4 Sets
6 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
4
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
5
Decline Machine Press
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
7
Hammer Curl
3 Sets
12 Reps
8
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
Day 4
1
Shoulder Press (Machine)
4 Sets
12 Reps
2
Lateral Raise (Dumbbell)
4 Sets
15 Reps
3
Rear Delt Fly (Machine)
3 Sets
15 Reps
4
Incline Curl (Dumbbell)
4 Sets
12 Reps
5
V-Handle Tricep Pushdown (Cable)
4 Sets
12 Reps
6
Bicep Curl (Machine)
3 Sets
12 Reps
7
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
8
Face Pull
3 Sets
15 Reps
9
Machine Crunch
3 Sets
15 Reps
10
Hanging Leg Raise
3 Sets
AMRAP
Day 1
1
Incline Bench Press (Barbell)
4 Sets
6 Reps
2
Chest Supported Row (Machine)
4 Sets
10 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Incline Chest Press (Machine)
3 Sets
10-12 Reps
6
Face Pull
3 Sets
15 Reps
7
Tricep Rope Push Down (Cable)
3 Sets
AMRAP
8
Bicep Curl (Dumbbell)
3 Sets
12 Reps
Day 2
1
Squat (Barbell)
4 Sets
6 Reps
2
Deadlift (Barbell)
4 Sets
6 Reps
3
Seated Hamstring Curl
4 Sets
15 Reps
4
Leg Extension
3 Sets
15 Reps
5
Leg Press (45 Degrees)
3 Sets
15 Reps
6
Leg Press Calf Press
4 Sets
20 Reps
7
Machine Crunch
3 Sets
15 Reps
8
Hanging Leg Raise
3 Sets
AMRAP
Day 3
1
Incline Bench Press (Barbell)
4 Sets
6 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
4
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
5
Decline Machine Press
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
7
Hammer Curl
3 Sets
12 Reps
8
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
Day 4
1
Shoulder Press (Machine)
4 Sets
12 Reps
2
Lateral Raise (Dumbbell)
4 Sets
15 Reps
3
Rear Delt Fly (Machine)
3 Sets
15 Reps
4
Incline Curl (Dumbbell)
4 Sets
12 Reps
5
V-Handle Tricep Pushdown (Cable)
4 Sets
12 Reps
6
Bicep Curl (Machine)
3 Sets
12 Reps
7
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
8
Face Pull
3 Sets
15 Reps
9
Machine Crunch
3 Sets
15 Reps
10
Hanging Leg Raise
3 Sets
AMRAP
Day 1
1
Incline Bench Press (Barbell)
4 Sets
6 Reps
2
Chest Supported Row (Machine)
4 Sets
10 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
4
Lat Pulldown
3 Sets
12 Reps
5
Incline Chest Press (Machine)
3 Sets
10-12 Reps
6
Face Pull
3 Sets
15 Reps
7
Tricep Rope Push Down (Cable)
3 Sets
AMRAP
8
Bicep Curl (Dumbbell)
3 Sets
12 Reps
Day 2
1
Squat (Barbell)
4 Sets
6 Reps
2
Deadlift (Barbell)
4 Sets
6 Reps
3
Seated Hamstring Curl
4 Sets
15 Reps
4
Leg Extension
3 Sets
15 Reps
5
Leg Press (45 Degrees)
3 Sets
15 Reps
6
Leg Press Calf Press
4 Sets
20 Reps
7
Machine Crunch
3 Sets
15 Reps
8
Hanging Leg Raise
3 Sets
AMRAP
Day 3
1
Incline Bench Press (Barbell)
4 Sets
6 Reps
2
Seated Row (Cable)
3 Sets
10 Reps
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
4
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
5
Decline Machine Press
3 Sets
12 Reps
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
7
Hammer Curl
3 Sets
12 Reps
8
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
Day 4
1
Shoulder Press (Machine)
4 Sets
12 Reps
2
Lateral Raise (Dumbbell)
4 Sets
15 Reps
3
Rear Delt Fly (Machine)
3 Sets
15 Reps
4
Incline Curl (Dumbbell)
4 Sets
12 Reps
5
V-Handle Tricep Pushdown (Cable)
4 Sets
12 Reps
6
Bicep Curl (Machine)
3 Sets
12 Reps
7
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
8
Face Pull
3 Sets
15 Reps
9
Machine Crunch
3 Sets
15 Reps
10
Hanging Leg Raise
3 Sets
AMRAP