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Uncommon Among Uncommon Men .

by Pranjay

Program Description

Build strength with hypertrophy.

Program Overview

  • Level
    Advanced
  • Goal
    Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jun 08, 2025 10:44
  • Last Edited
    Jun 18, 2025 09:37

Summary

Uncommon Among Uncommon Men is an intensive 18-week program designed for those ready to push their limits and redefine their strength. Training seven days a week, this program focuses on building muscle through targeted workouts that emphasize shoulders, arms, chest, and back. With a variety of exercises including machine, cable, and free weight movements, you'll develop a well-rounded physique while enhancing your overall fitness. Get ready to embrace the grind and emerge stronger than ever!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Cycling
1
15-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Cycling
1
15-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Cycling
1
15-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Cycling
1
15-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Cycling
1
15-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Cycling
1
15-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Cycling
1
15-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Cycling
1
15-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Cycling
1
15-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Cycling
1
15-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Cycling
1
15-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Cycling
1
15-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Cycling
1
15-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Cycling
1
15-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Cycling
1
15-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Cycling
1
15-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Cycling
1
15-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Cycling
1
15-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
2
8-12 reps
-
8
Rear Delt Fly (Cable)
2
8-12 reps
-
9
T-Bar Row
3
8-12 reps
-
10
Cycling
1
15-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
2
8-12 reps
-
8
Rear Delt Fly (Cable)
2
8-12 reps
-
9
T-Bar Row
3
8-12 reps
-
10
Cycling
1
15-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
2
8-12 reps
-
8
Rear Delt Fly (Cable)
2
8-12 reps
-
9
T-Bar Row
3
8-12 reps
-
10
Cycling
1
15-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
2
8-12 reps
-
8
Rear Delt Fly (Cable)
2
8-12 reps
-
9
T-Bar Row
3
8-12 reps
-
10
Cycling
1
15-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
2
8-12 reps
-
8
Rear Delt Fly (Cable)
2
8-12 reps
-
9
T-Bar Row
3
8-12 reps
-
10
Cycling
1
15-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
2
8-12 reps
-
8
Rear Delt Fly (Cable)
2
8-12 reps
-
9
T-Bar Row
3
8-12 reps
-
10
Cycling
1
15-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
2
8-12 reps
-
8
Rear Delt Fly (Cable)
2
8-12 reps
-
9
T-Bar Row
3
8-12 reps
-
10
Cycling
1
15-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
2
8-12 reps
-
8
Rear Delt Fly (Cable)
2
8-12 reps
-
9
T-Bar Row
3
8-12 reps
-
10
Cycling
1
15-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
2
8-12 reps
-
8
Rear Delt Fly (Cable)
2
8-12 reps
-
9
T-Bar Row
3
8-12 reps
-
10
Cycling
1
15-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
2
8-12 reps
-
8
Rear Delt Fly (Cable)
2
8-12 reps
-
9
T-Bar Row
3
8-12 reps
-
10
Cycling
1
15-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
2
8-12 reps
-
8
Rear Delt Fly (Cable)
2
8-12 reps
-
9
T-Bar Row
3
8-12 reps
-
10
Cycling
1
15-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
2
8-12 reps
-
8
Rear Delt Fly (Cable)
2
8-12 reps
-
9
T-Bar Row
3
8-12 reps
-
10
Cycling
1
15-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
2
8-12 reps
-
8
Rear Delt Fly (Cable)
2
8-12 reps
-
9
T-Bar Row
3
8-12 reps
-
10
Cycling
1
15-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
2
8-12 reps
-
8
Rear Delt Fly (Cable)
2
8-12 reps
-
9
T-Bar Row
3
8-12 reps
-
10
Cycling
1
15-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
2
8-12 reps
-
8
Rear Delt Fly (Cable)
2
8-12 reps
-
9
T-Bar Row
3
8-12 reps
-
10
Cycling
1
15-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
2
8-12 reps
-
8
Rear Delt Fly (Cable)
2
8-12 reps
-
9
T-Bar Row
3
8-12 reps
-
10
Cycling
1
15-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
2
8-12 reps
-
8
Rear Delt Fly (Cable)
2
8-12 reps
-
9
T-Bar Row
3
8-12 reps
-
10
Cycling
1
15-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Pec Deck (Machine)
4
8-12 reps
-
3
Incline Chest Press (Machine)
3
8-12 reps
-
4
Bench Press (Barbell)
3
8-12 reps
-
5
Lat Pulldown
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
2
8-12 reps
-
8
Rear Delt Fly (Cable)
2
8-12 reps
-
9
T-Bar Row
3
8-12 reps
-
10
Cycling
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-10 reps
-
2
Leg Press (45 Degrees)
3
8-14 reps
-
3
Leg Extension
4
8-12 reps
-
4
Seated Calf Raise
3
20-25 reps
-
5
Calf Raise (Leg Press)
3
20-25 reps
-
6
Abs Crunch (Machine)
4
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
8-12 reps
-
8
Side Crunch (Cable)
3
8-12 reps
-
9
Cycling
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-10 reps
-
2
Leg Press (45 Degrees)
3
8-14 reps
-
3
Leg Extension
4
8-12 reps
-
4
Seated Calf Raise
3
20-25 reps
-
5
Calf Raise (Leg Press)
3
20-25 reps
-
6
Abs Crunch (Machine)
4
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
8-12 reps
-
8
Side Crunch (Cable)
3
8-12 reps
-
9
Cycling
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-10 reps
-
2
Leg Press (45 Degrees)
3
8-14 reps
-
3
Leg Extension
4
8-12 reps
-
4
Seated Calf Raise
3
20-25 reps
-
5
Calf Raise (Leg Press)
3
20-25 reps
-
6
Abs Crunch (Machine)
4
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
8-12 reps
-
8
Side Crunch (Cable)
3
8-12 reps
-
9
Cycling
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-10 reps
-
2
Leg Press (45 Degrees)
3
8-14 reps
-
3
Leg Extension
4
8-12 reps
-
4
Seated Calf Raise
3
20-25 reps
-
5
Calf Raise (Leg Press)
3
20-25 reps
-
6
Abs Crunch (Machine)
4
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
8-12 reps
-
8
Side Crunch (Cable)
3
8-12 reps
-
9
Cycling
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-10 reps
-
2
Leg Press (45 Degrees)
3
8-14 reps
-
3
Leg Extension
4
8-12 reps
-
4
Seated Calf Raise
3
20-25 reps
-
5
Calf Raise (Leg Press)
3
20-25 reps
-
6
Abs Crunch (Machine)
4
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
8-12 reps
-
8
Side Crunch (Cable)
3
8-12 reps
-
9
Cycling
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-10 reps
-
2
Leg Press (45 Degrees)
3
8-14 reps
-
3
Leg Extension
4
8-12 reps
-
4
Seated Calf Raise
3
20-25 reps
-
5
Calf Raise (Leg Press)
3
20-25 reps
-
6
Abs Crunch (Machine)
4
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
8-12 reps
-
8
Side Crunch (Cable)
3
8-12 reps
-
9
Cycling
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-10 reps
-
2
Leg Press (45 Degrees)
3
8-14 reps
-
3
Leg Extension
4
8-12 reps
-
4
Seated Calf Raise
3
20-25 reps
-
5
Calf Raise (Leg Press)
3
20-25 reps
-
6
Abs Crunch (Machine)
4
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
8-12 reps
-
8
Side Crunch (Cable)
3
8-12 reps
-
9
Cycling
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-10 reps
-
2
Leg Press (45 Degrees)
3
8-14 reps
-
3
Leg Extension
4
8-12 reps
-
4
Seated Calf Raise
3
20-25 reps
-
5
Calf Raise (Leg Press)
3
20-25 reps
-
6
Abs Crunch (Machine)
4
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
8-12 reps
-
8
Side Crunch (Cable)
3
8-12 reps
-
9
Cycling
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-10 reps
-
2
Leg Press (45 Degrees)
3
8-14 reps
-
3
Leg Extension
4
8-12 reps
-
4
Seated Calf Raise
3
20-25 reps
-
5
Calf Raise (Leg Press)
3
20-25 reps
-
6
Abs Crunch (Machine)
4
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
8-12 reps
-
8
Side Crunch (Cable)
3
8-12 reps
-
9
Cycling
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-10 reps
-
2
Leg Press (45 Degrees)
3
8-14 reps
-
3
Leg Extension
4
8-12 reps
-
4
Seated Calf Raise
3
20-25 reps
-
5
Calf Raise (Leg Press)
3
20-25 reps
-
6
Abs Crunch (Machine)
4
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
8-12 reps
-
8
Side Crunch (Cable)
3
8-12 reps
-
9
Cycling
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-10 reps
-
2
Leg Press (45 Degrees)
3
8-14 reps
-
3
Leg Extension
4
8-12 reps
-
4
Seated Calf Raise
3
20-25 reps
-
5
Calf Raise (Leg Press)
3
20-25 reps
-
6
Abs Crunch (Machine)
4
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
8-12 reps
-
8
Side Crunch (Cable)
3
8-12 reps
-
9
Cycling
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-10 reps
-
2
Leg Press (45 Degrees)
3
8-14 reps
-
3
Leg Extension
4
8-12 reps
-
4
Seated Calf Raise
3
20-25 reps
-
5
Calf Raise (Leg Press)
3
20-25 reps
-
6
Abs Crunch (Machine)
4
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
8-12 reps
-
8
Side Crunch (Cable)
3
8-12 reps
-
9
Cycling
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-10 reps
-
2
Leg Press (45 Degrees)
3
8-14 reps
-
3
Leg Extension
4
8-12 reps
-
4
Seated Calf Raise
3
20-25 reps
-
5
Calf Raise (Leg Press)
3
20-25 reps
-
6
Abs Crunch (Machine)
4
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
8-12 reps
-
8
Side Crunch (Cable)
3
8-12 reps
-
9
Cycling
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-10 reps
-
2
Leg Press (45 Degrees)
3
8-14 reps
-
3
Leg Extension
4
8-12 reps
-
4
Seated Calf Raise
3
20-25 reps
-
5
Calf Raise (Leg Press)
3
20-25 reps
-
6
Abs Crunch (Machine)
4
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
8-12 reps
-
8
Side Crunch (Cable)
3
8-12 reps
-
9
Cycling
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-10 reps
-
2
Leg Press (45 Degrees)
3
8-14 reps
-
3
Leg Extension
4
8-12 reps
-
4
Seated Calf Raise
3
20-25 reps
-
5
Calf Raise (Leg Press)
3
20-25 reps
-
6
Abs Crunch (Machine)
4
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
8-12 reps
-
8
Side Crunch (Cable)
3
8-12 reps
-
9
Cycling
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-10 reps
-
2
Leg Press (45 Degrees)
3
8-14 reps
-
3
Leg Extension
4
8-12 reps
-
4
Seated Calf Raise
3
20-25 reps
-
5
Calf Raise (Leg Press)
3
20-25 reps
-
6
Abs Crunch (Machine)
4
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
8-12 reps
-
8
Side Crunch (Cable)
3
8-12 reps
-
9
Cycling
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-10 reps
-
2
Leg Press (45 Degrees)
3
8-14 reps
-
3
Leg Extension
4
8-12 reps
-
4
Seated Calf Raise
3
20-25 reps
-
5
Calf Raise (Leg Press)
3
20-25 reps
-
6
Abs Crunch (Machine)
4
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
8-12 reps
-
8
Side Crunch (Cable)
3
8-12 reps
-
9
Cycling
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-10 reps
-
2
Leg Press (45 Degrees)
3
8-14 reps
-
3
Leg Extension
4
8-12 reps
-
4
Seated Calf Raise
3
20-25 reps
-
5
Calf Raise (Leg Press)
3
20-25 reps
-
6
Abs Crunch (Machine)
4
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
8-12 reps
-
8
Side Crunch (Cable)
3
8-12 reps
-
9
Cycling
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Cycling
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Cycling
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Cycling
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Cycling
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Cycling
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Cycling
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Cycling
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Cycling
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Cycling
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Cycling
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Cycling
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Cycling
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Cycling
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Cycling
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Cycling
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Cycling
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Cycling
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
6
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Tricep Extension (Cable)
3
8-12 reps
-
4
Lateral Raise (Cable)
3
8-12 reps
-
5
Bicep Curl (Dumbbell)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
3
8-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
8
Cycling
1
15-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pec Deck (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
2
8-12 reps
-
8
Rear Delt Fly (Cable)
2
8-12 reps
-
9
T-Bar Row
3
8-12 reps
-
10
Cycling
1
15-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pec Deck (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
2
8-12 reps
-
8
Rear Delt Fly (Cable)
2
8-12 reps
-
9
T-Bar Row
3
8-12 reps
-
10
Cycling
1
15-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pec Deck (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
2
8-12 reps
-
8
Rear Delt Fly (Cable)
2
8-12 reps
-
9
T-Bar Row
3
8-12 reps
-
10
Cycling
1
15-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pec Deck (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
2
8-12 reps
-
8
Rear Delt Fly (Cable)
2
8-12 reps
-
9
T-Bar Row
3
8-12 reps
-
10
Cycling
1
15-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pec Deck (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
2
8-12 reps
-
8
Rear Delt Fly (Cable)
2
8-12 reps
-
9
T-Bar Row
3
8-12 reps
-
10
Cycling
1
15-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pec Deck (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
2
8-12 reps
-
8
Rear Delt Fly (Cable)
2
8-12 reps
-
9
T-Bar Row
3
8-12 reps
-
10
Cycling
1
15-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pec Deck (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
2
8-12 reps
-
8
Rear Delt Fly (Cable)
2
8-12 reps
-
9
T-Bar Row
3
8-12 reps
-
10
Cycling
1
15-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pec Deck (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
2
8-12 reps
-
8
Rear Delt Fly (Cable)
2
8-12 reps
-
9
T-Bar Row
3
8-12 reps
-
10
Cycling
1
15-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pec Deck (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
2
8-12 reps
-
8
Rear Delt Fly (Cable)
2
8-12 reps
-
9
T-Bar Row
3
8-12 reps
-
10
Cycling
1
15-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pec Deck (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
2
8-12 reps
-
8
Rear Delt Fly (Cable)
2
8-12 reps
-
9
T-Bar Row
3
8-12 reps
-
10
Cycling
1
15-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pec Deck (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
2
8-12 reps
-
8
Rear Delt Fly (Cable)
2
8-12 reps
-
9
T-Bar Row
3
8-12 reps
-
10
Cycling
1
15-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pec Deck (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
2
8-12 reps
-
8
Rear Delt Fly (Cable)
2
8-12 reps
-
9
T-Bar Row
3
8-12 reps
-
10
Cycling
1
15-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pec Deck (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
2
8-12 reps
-
8
Rear Delt Fly (Cable)
2
8-12 reps
-
9
T-Bar Row
3
8-12 reps
-
10
Cycling
1
15-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pec Deck (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
2
8-12 reps
-
8
Rear Delt Fly (Cable)
2
8-12 reps
-
9
T-Bar Row
3
8-12 reps
-
10
Cycling
1
15-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pec Deck (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
2
8-12 reps
-
8
Rear Delt Fly (Cable)
2
8-12 reps
-
9
T-Bar Row
3
8-12 reps
-
10
Cycling
1
15-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pec Deck (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
2
8-12 reps
-
8
Rear Delt Fly (Cable)
2
8-12 reps
-
9
T-Bar Row
3
8-12 reps
-
10
Cycling
1
15-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pec Deck (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
2
8-12 reps
-
8
Rear Delt Fly (Cable)
2
8-12 reps
-
9
T-Bar Row
3
8-12 reps
-
10
Cycling
1
15-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Pec Deck (Machine)
4
8-12 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Lat Pulldown (Close Grip)
4
8-12 reps
-
6
Chest Supported Row (Machine)
4
8-12 reps
-
7
Reverse Pec Deck
2
8-12 reps
-
8
Rear Delt Fly (Cable)
2
8-12 reps
-
9
T-Bar Row
3
8-12 reps
-
10
Cycling
1
15-30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
-
2
Stiff Leg Deadlift
3
8-12 reps
-
3
Leg Press (45 Degrees)
2
8-12 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Abs Crunch (Machine)
4
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
8-12 reps
-
8
Side Crunch (Cable)
3
8-12 reps
-
9
Cycling
1
15-30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
-
2
Stiff Leg Deadlift
3
8-12 reps
-
3
Leg Press (45 Degrees)
2
8-12 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Abs Crunch (Machine)
4
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
8-12 reps
-
8
Side Crunch (Cable)
3
8-12 reps
-
9
Cycling
1
15-30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
-
2
Stiff Leg Deadlift
3
8-12 reps
-
3
Leg Press (45 Degrees)
2
8-12 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Abs Crunch (Machine)
4
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
8-12 reps
-
8
Side Crunch (Cable)
3
8-12 reps
-
9
Cycling
1
15-30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
-
2
Stiff Leg Deadlift
3
8-12 reps
-
3
Leg Press (45 Degrees)
2
8-12 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Abs Crunch (Machine)
4
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
8-12 reps
-
8
Side Crunch (Cable)
3
8-12 reps
-
9
Cycling
1
15-30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
-
2
Stiff Leg Deadlift
3
8-12 reps
-
3
Leg Press (45 Degrees)
2
8-12 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Abs Crunch (Machine)
4
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
8-12 reps
-
8
Side Crunch (Cable)
3
8-12 reps
-
9
Cycling
1
15-30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
-
2
Stiff Leg Deadlift
3
8-12 reps
-
3
Leg Press (45 Degrees)
2
8-12 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Abs Crunch (Machine)
4
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
8-12 reps
-
8
Side Crunch (Cable)
3
8-12 reps
-
9
Cycling
1
15-30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
-
2
Stiff Leg Deadlift
3
8-12 reps
-
3
Leg Press (45 Degrees)
2
8-12 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Abs Crunch (Machine)
4
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
8-12 reps
-
8
Side Crunch (Cable)
3
8-12 reps
-
9
Cycling
1
15-30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
-
2
Stiff Leg Deadlift
3
8-12 reps
-
3
Leg Press (45 Degrees)
2
8-12 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Abs Crunch (Machine)
4
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
8-12 reps
-
8
Side Crunch (Cable)
3
8-12 reps
-
9
Cycling
1
15-30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
-
2
Stiff Leg Deadlift
3
8-12 reps
-
3
Leg Press (45 Degrees)
2
8-12 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Abs Crunch (Machine)
4
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
8-12 reps
-
8
Side Crunch (Cable)
3
8-12 reps
-
9
Cycling
1
15-30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
-
2
Stiff Leg Deadlift
3
8-12 reps
-
3
Leg Press (45 Degrees)
2
8-12 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Abs Crunch (Machine)
4
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
8-12 reps
-
8
Side Crunch (Cable)
3
8-12 reps
-
9
Cycling
1
15-30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
-
2
Stiff Leg Deadlift
3
8-12 reps
-
3
Leg Press (45 Degrees)
2
8-12 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Abs Crunch (Machine)
4
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
8-12 reps
-
8
Side Crunch (Cable)
3
8-12 reps
-
9
Cycling
1
15-30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
-
2
Stiff Leg Deadlift
3
8-12 reps
-
3
Leg Press (45 Degrees)
2
8-12 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Abs Crunch (Machine)
4
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
8-12 reps
-
8
Side Crunch (Cable)
3
8-12 reps
-
9
Cycling
1
15-30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
-
2
Stiff Leg Deadlift
3
8-12 reps
-
3
Leg Press (45 Degrees)
2
8-12 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Abs Crunch (Machine)
4
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
8-12 reps
-
8
Side Crunch (Cable)
3
8-12 reps
-
9
Cycling
1
15-30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
-
2
Stiff Leg Deadlift
3
8-12 reps
-
3
Leg Press (45 Degrees)
2
8-12 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Abs Crunch (Machine)
4
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
8-12 reps
-
8
Side Crunch (Cable)
3
8-12 reps
-
9
Cycling
1
15-30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
-
2
Stiff Leg Deadlift
3
8-12 reps
-
3
Leg Press (45 Degrees)
2
8-12 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Abs Crunch (Machine)
4
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
8-12 reps
-
8
Side Crunch (Cable)
3
8-12 reps
-
9
Cycling
1
15-30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
-
2
Stiff Leg Deadlift
3
8-12 reps
-
3
Leg Press (45 Degrees)
2
8-12 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Abs Crunch (Machine)
4
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
8-12 reps
-
8
Side Crunch (Cable)
3
8-12 reps
-
9
Cycling
1
15-30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
-
2
Stiff Leg Deadlift
3
8-12 reps
-
3
Leg Press (45 Degrees)
2
8-12 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Abs Crunch (Machine)
4
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
8-12 reps
-
8
Side Crunch (Cable)
3
8-12 reps
-
9
Cycling
1
15-30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
4
8-12 reps
-
2
Stiff Leg Deadlift
3
8-12 reps
-
3
Leg Press (45 Degrees)
2
8-12 reps
-
4
Calf Raise (Leg Press)
3
8-12 reps
-
5
Seated Calf Raise
3
8-12 reps
-
6
Abs Crunch (Machine)
4
8-12 reps
-
7
Leg Raise (Captain's Chair)
3
8-12 reps
-
8
Side Crunch (Cable)
3
8-12 reps
-
9
Cycling
1
15-30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
8-12 reps
-
2
Lying Leg Raise
2
8-12 reps
-
3
Plank (Weighted)
2
8-12 reps
-
4
Walk
1
10000 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
8-12 reps
-
2
Lying Leg Raise
2
8-12 reps
-
3
Plank (Weighted)
2
8-12 reps
-
4
Walk
1
10000 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
8-12 reps
-
2
Lying Leg Raise
2
8-12 reps
-
3
Plank (Weighted)
2
8-12 reps
-
4
Walk
1
10000 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
8-12 reps
-
2
Lying Leg Raise
2
8-12 reps
-
3
Plank (Weighted)
2
8-12 reps
-
4
Walk
1
10000 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
8-12 reps
-
2
Lying Leg Raise
2
8-12 reps
-
3
Plank (Weighted)
2
8-12 reps
-
4
Walk
1
10000 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
8-12 reps
-
2
Lying Leg Raise
2
8-12 reps
-
3
Plank (Weighted)
2
8-12 reps
-
4
Walk
1
10000 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
8-12 reps
-
2
Lying Leg Raise
2
8-12 reps
-
3
Plank (Weighted)
2
8-12 reps
-
4
Walk
1
10000 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
8-12 reps
-
2
Lying Leg Raise
2
8-12 reps
-
3
Plank (Weighted)
2
8-12 reps
-
4
Walk
1
10000 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
8-12 reps
-
2
Lying Leg Raise
2
8-12 reps
-
3
Plank (Weighted)
2
8-12 reps
-
4
Walk
1
10000 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
8-12 reps
-
2
Lying Leg Raise
2
8-12 reps
-
3
Plank (Weighted)
2
8-12 reps
-
4
Walk
1
10000 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
8-12 reps
-
2
Lying Leg Raise
2
8-12 reps
-
3
Plank (Weighted)
2
8-12 reps
-
4
Walk
1
10000 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
8-12 reps
-
2
Lying Leg Raise
2
8-12 reps
-
3
Plank (Weighted)
2
8-12 reps
-
4
Walk
1
10000 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
8-12 reps
-
2
Lying Leg Raise
2
8-12 reps
-
3
Plank (Weighted)
2
8-12 reps
-
4
Walk
1
10000 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
8-12 reps
-
2
Lying Leg Raise
2
8-12 reps
-
3
Plank (Weighted)
2
8-12 reps
-
4
Walk
1
10000 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
8-12 reps
-
2
Lying Leg Raise
2
8-12 reps
-
3
Plank (Weighted)
2
8-12 reps
-
4
Walk
1
10000 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
8-12 reps
-
2
Lying Leg Raise
2
8-12 reps
-
3
Plank (Weighted)
2
8-12 reps
-
4
Walk
1
10000 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
8-12 reps
-
2
Lying Leg Raise
2
8-12 reps
-
3
Plank (Weighted)
2
8-12 reps
-
4
Walk
1
10000 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Sit Up
2
8-12 reps
-
2
Lying Leg Raise
2
8-12 reps
-
3
Plank (Weighted)
2
8-12 reps
-
4
Walk
1
10000 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Shoulder Press (Machine)
6 Sets
8-12 Reps
-
2
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
-
3
Tricep Extension (Cable)
3 Sets
8-12 Reps
-
4
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
5
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
7
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
8
Cycling
1 Set
15-30 mins
-
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
2
Pec Deck (Machine)
4 Sets
8-12 Reps
-
3
Incline Chest Press (Machine)
3 Sets
8-12 Reps
-
4
Bench Press (Barbell)
3 Sets
8-12 Reps
-
5
Lat Pulldown
4 Sets
8-12 Reps
-
6
Chest Supported Row (Machine)
4 Sets
8-12 Reps
-
7
Reverse Pec Deck
2 Sets
8-12 Reps
-
8
Rear Delt Fly (Cable)
2 Sets
8-12 Reps
-
9
T-Bar Row
3 Sets
8-12 Reps
-
10
Cycling
1 Set
15-30 mins
-
Day 3
1
Squat (Barbell)
3 Sets
5-10 Reps
-
2
Leg Press (45 Degrees)
3 Sets
8-14 Reps
-
3
Leg Extension
4 Sets
8-12 Reps
-
4
Seated Calf Raise
3 Sets
20-25 Reps
-
5
Calf Raise (Leg Press)
3 Sets
20-25 Reps
-
6
Abs Crunch (Machine)
4 Sets
8-12 Reps
-
7
Leg Raise (Captain's Chair)
3 Sets
8-12 Reps
-
8
Side Crunch (Cable)
3 Sets
8-12 Reps
-
9
Cycling
1 Set
15-30 mins
-
Day 4
1
Shoulder Press (Machine)
6 Sets
8-12 Reps
-
2
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
-
3
Tricep Extension (Cable)
3 Sets
8-12 Reps
-
4
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
5
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
7
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
8
Cycling
1 Set
15-30 mins
-
Day 5
1
Bench Press (Barbell)
3 Sets
8-12 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Pec Deck (Machine)
4 Sets
8-12 Reps
-
4
Incline Chest Press (Machine)
3 Sets
8-12 Reps
-
5
Lat Pulldown (Close Grip)
4 Sets
8-12 Reps
-
6
Chest Supported Row (Machine)
4 Sets
8-12 Reps
-
7
Reverse Pec Deck
2 Sets
8-12 Reps
-
8
Rear Delt Fly (Cable)
2 Sets
8-12 Reps
-
9
T-Bar Row
3 Sets
8-12 Reps
-
10
Cycling
1 Set
15-30 mins
-
Day 6
1
Lying Leg Curl
4 Sets
8-12 Reps
-
2
Stiff Leg Deadlift
3 Sets
8-12 Reps
-
3
Leg Press (45 Degrees)
2 Sets
8-12 Reps
-
4
Calf Raise (Leg Press)
3 Sets
8-12 Reps
-
5
Seated Calf Raise
3 Sets
8-12 Reps
-
6
Abs Crunch (Machine)
4 Sets
8-12 Reps
-
7
Leg Raise (Captain's Chair)
3 Sets
8-12 Reps
-
8
Side Crunch (Cable)
3 Sets
8-12 Reps
-
9
Cycling
1 Set
15-30 mins
-
Day 7
1
Sit Up
2 Sets
8-12 Reps
-
2
Lying Leg Raise
2 Sets
8-12 Reps
-
3
Plank (Weighted)
2 Sets
8-12 Reps
-
4
Walk
1 Set
10000 Reps
-