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Yeyo split
by Leo M.
1 athletes joined
Program Description
Bigger
Program Overview
Level
Intermediate
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
120 minutes
Created
Apr 29, 2024 11:28
Last Edited
May 07, 2024 02:25
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Week 1
1 / 12 Weeks
Day 1
1
Push Up
6 Sets
2
Incline Bench Press (Dumbbell)
3 Sets
3
Chest Fly (Cable)
3 Sets
4
Chest Fly (Machine)
3 Sets
5
Pull-Up (Bodyweight)
6 Sets
6
Standing Pullover (Cable)
3 Sets
7
Single Arm High Row (Cable)
3 Sets
8
Shrug (Dumbbell)
3 Sets
9
Power Shrug
3 Sets
10
Chest Supported Row (Machine)
3 Sets
Day 2
1
Dip (Bodyweight)
3 Sets
2
Skull Crusher
3 Sets
3
Single Arm Tricep Extension (Cable)
3 Sets
4
Tricep Extension (Machine)
3 Sets
5
Bicep Curl (EZ Bar)
3 Sets
6
Incline Curl (Dumbbell)
3 Sets
7
Hammer Curl
3 Sets
8
Wrist Curls
3 Sets
9
Reverse Wrist Curl (Dumbbell)
3 Sets
10
Wrist Curls
3 Sets
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
2
Front Raise
3 Sets
3
Seated Overhead Press (Dumbbell)
3 Sets
4
Lateral Raise (Dumbbell)
3 Sets
5
Lateral Raise (Cable)
3 Sets
6
Lateral Raise (Machine)
3 Sets
7
Rear Delt Fly (Dumbbell)
3 Sets
8
Rear Delt Fly (Machine)
3 Sets
9
Rear Delt Row
3 Sets
Day 4
1
Leg Press (45 Degrees)
3 Sets
2
Standing Calf Raise
3 Sets
3
Single Leg Press
3 Sets
4
Leg Curl
3 Sets
5
Leg Extension
6 Sets
6
Hanging Leg Raise
3 Sets
Day 5
1
Push Up
6 Sets
2
Bench Press (Barbell)
3 Sets
3
Chest Fly (Cable)
3 Sets
4
Chest Fly (Machine)
3 Sets
5
Pull-Up (Bodyweight)
6 Sets
6
Standing Pullover (Cable)
3 Sets
7
Single Arm High Row (Cable)
3 Sets
8
Shrug (Dumbbell)
3 Sets
9
Power Shrug
3 Sets
10
Chest Supported Row (Machine)
3 Sets
Day 1
1
Push Up
6 Sets
2
Incline Bench Press (Dumbbell)
3 Sets
3
Chest Fly (Cable)
3 Sets
4
Chest Fly (Machine)
3 Sets
5
Pull-Up (Bodyweight)
6 Sets
6
Standing Pullover (Cable)
3 Sets
7
Single Arm High Row (Cable)
3 Sets
8
Shrug (Dumbbell)
3 Sets
9
Power Shrug
3 Sets
10
Chest Supported Row (Machine)
3 Sets
Day 2
1
Dip (Bodyweight)
3 Sets
2
Skull Crusher
3 Sets
3
Single Arm Tricep Extension (Cable)
3 Sets
4
Tricep Extension (Machine)
3 Sets
5
Bicep Curl (EZ Bar)
3 Sets
6
Incline Curl (Dumbbell)
3 Sets
7
Hammer Curl
3 Sets
8
Wrist Curls
3 Sets
9
Reverse Wrist Curl (Dumbbell)
3 Sets
10
Wrist Curls
3 Sets
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
2
Front Raise
3 Sets
3
Seated Overhead Press (Dumbbell)
3 Sets
4
Lateral Raise (Dumbbell)
3 Sets
5
Lateral Raise (Cable)
3 Sets
6
Lateral Raise (Machine)
3 Sets
7
Rear Delt Fly (Dumbbell)
3 Sets
8
Rear Delt Fly (Machine)
3 Sets
9
Rear Delt Row
3 Sets
Day 4
1
Leg Press (45 Degrees)
3 Sets
2
Standing Calf Raise
3 Sets
3
Single Leg Press
3 Sets
4
Leg Curl
3 Sets
5
Leg Extension
6 Sets
6
Hanging Leg Raise
3 Sets
Day 5
1
Push Up
6 Sets
2
Bench Press (Barbell)
3 Sets
3
Chest Fly (Cable)
3 Sets
4
Chest Fly (Machine)
3 Sets
5
Pull-Up (Bodyweight)
6 Sets
6
Standing Pullover (Cable)
3 Sets
7
Single Arm High Row (Cable)
3 Sets
8
Shrug (Dumbbell)
3 Sets
9
Power Shrug
3 Sets
10
Chest Supported Row (Machine)
3 Sets
Day 1
1
Push Up
6 Sets
2
Incline Bench Press (Dumbbell)
3 Sets
3
Chest Fly (Cable)
3 Sets
4
Chest Fly (Machine)
3 Sets
5
Pull-Up (Bodyweight)
6 Sets
6
Standing Pullover (Cable)
3 Sets
7
Single Arm High Row (Cable)
3 Sets
8
Shrug (Dumbbell)
3 Sets
9
Power Shrug
3 Sets
10
Chest Supported Row (Machine)
3 Sets
Day 2
1
Dip (Bodyweight)
3 Sets
2
Skull Crusher
3 Sets
3
Single Arm Tricep Extension (Cable)
3 Sets
4
Tricep Extension (Machine)
3 Sets
5
Bicep Curl (EZ Bar)
3 Sets
6
Incline Curl (Dumbbell)
3 Sets
7
Hammer Curl
3 Sets
8
Wrist Curls
3 Sets
9
Reverse Wrist Curl (Dumbbell)
3 Sets
10
Wrist Curls
3 Sets
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
2
Front Raise
3 Sets
3
Seated Overhead Press (Dumbbell)
3 Sets
4
Lateral Raise (Dumbbell)
3 Sets
5
Lateral Raise (Cable)
3 Sets
6
Lateral Raise (Machine)
3 Sets
7
Rear Delt Fly (Dumbbell)
3 Sets
8
Rear Delt Fly (Machine)
3 Sets
9
Rear Delt Row
3 Sets
Day 4
1
Leg Press (45 Degrees)
3 Sets
2
Standing Calf Raise
3 Sets
3
Single Leg Press
3 Sets
4
Leg Curl
3 Sets
5
Leg Extension
6 Sets
6
Hanging Leg Raise
3 Sets
Day 5
1
Push Up
6 Sets
2
Bench Press (Barbell)
3 Sets
3
Chest Fly (Cable)
3 Sets
4
Chest Fly (Machine)
3 Sets
5
Pull-Up (Bodyweight)
6 Sets
6
Standing Pullover (Cable)
3 Sets
7
Single Arm High Row (Cable)
3 Sets
8
Shrug (Dumbbell)
3 Sets
9
Power Shrug
3 Sets
10
Chest Supported Row (Machine)
3 Sets
Day 1
1
Push Up
6 Sets
2
Incline Bench Press (Dumbbell)
3 Sets
3
Chest Fly (Cable)
3 Sets
4
Chest Fly (Machine)
3 Sets
5
Pull-Up (Bodyweight)
6 Sets
6
Standing Pullover (Cable)
3 Sets
7
Single Arm High Row (Cable)
3 Sets
8
Shrug (Dumbbell)
3 Sets
9
Power Shrug
3 Sets
10
Chest Supported Row (Machine)
3 Sets
Day 2
1
Dip (Bodyweight)
3 Sets
2
Skull Crusher
3 Sets
3
Single Arm Tricep Extension (Cable)
3 Sets
4
Tricep Extension (Machine)
3 Sets
5
Bicep Curl (EZ Bar)
3 Sets
6
Incline Curl (Dumbbell)
3 Sets
7
Hammer Curl
3 Sets
8
Wrist Curls
3 Sets
9
Reverse Wrist Curl (Dumbbell)
3 Sets
10
Wrist Curls
3 Sets
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
2
Front Raise
3 Sets
3
Seated Overhead Press (Dumbbell)
3 Sets
4
Lateral Raise (Dumbbell)
3 Sets
5
Lateral Raise (Cable)
3 Sets
6
Lateral Raise (Machine)
3 Sets
7
Rear Delt Fly (Dumbbell)
3 Sets
8
Rear Delt Fly (Machine)
3 Sets
9
Rear Delt Row
3 Sets
Day 4
1
Leg Press (45 Degrees)
3 Sets
2
Standing Calf Raise
3 Sets
3
Single Leg Press
3 Sets
4
Leg Curl
3 Sets
5
Leg Extension
6 Sets
6
Hanging Leg Raise
3 Sets
Day 5
1
Push Up
6 Sets
2
Bench Press (Barbell)
3 Sets
3
Chest Fly (Cable)
3 Sets
4
Chest Fly (Machine)
3 Sets
5
Pull-Up (Bodyweight)
6 Sets
6
Standing Pullover (Cable)
3 Sets
7
Single Arm High Row (Cable)
3 Sets
8
Shrug (Dumbbell)
3 Sets
9
Power Shrug
3 Sets
10
Chest Supported Row (Machine)
3 Sets
Day 1
1
Push Up
6 Sets
2
Incline Bench Press (Dumbbell)
3 Sets
3
Chest Fly (Cable)
3 Sets
4
Chest Fly (Machine)
3 Sets
5
Pull-Up (Bodyweight)
6 Sets
6
Standing Pullover (Cable)
3 Sets
7
Single Arm High Row (Cable)
3 Sets
8
Shrug (Dumbbell)
3 Sets
9
Power Shrug
3 Sets
10
Chest Supported Row (Machine)
3 Sets
Day 2
1
Dip (Bodyweight)
3 Sets
2
Skull Crusher
3 Sets
3
Single Arm Tricep Extension (Cable)
3 Sets
4
Tricep Extension (Machine)
3 Sets
5
Bicep Curl (EZ Bar)
3 Sets
6
Incline Curl (Dumbbell)
3 Sets
7
Hammer Curl
3 Sets
8
Wrist Curls
3 Sets
9
Reverse Wrist Curl (Dumbbell)
3 Sets
10
Wrist Curls
3 Sets
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
2
Front Raise
3 Sets
3
Seated Overhead Press (Dumbbell)
3 Sets
4
Lateral Raise (Dumbbell)
3 Sets
5
Lateral Raise (Cable)
3 Sets
6
Lateral Raise (Machine)
3 Sets
7
Rear Delt Fly (Dumbbell)
3 Sets
8
Rear Delt Fly (Machine)
3 Sets
9
Rear Delt Row
3 Sets
Day 4
1
Leg Press (45 Degrees)
3 Sets
2
Standing Calf Raise
3 Sets
3
Single Leg Press
3 Sets
4
Leg Curl
3 Sets
5
Leg Extension
6 Sets
6
Hanging Leg Raise
3 Sets
Day 5
1
Push Up
6 Sets
2
Bench Press (Barbell)
3 Sets
3
Chest Fly (Cable)
3 Sets
4
Chest Fly (Machine)
3 Sets
5
Pull-Up (Bodyweight)
6 Sets
6
Standing Pullover (Cable)
3 Sets
7
Single Arm High Row (Cable)
3 Sets
8
Shrug (Dumbbell)
3 Sets
9
Power Shrug
3 Sets
10
Chest Supported Row (Machine)
3 Sets
Day 1
1
Push Up
6 Sets
2
Incline Bench Press (Dumbbell)
3 Sets
3
Chest Fly (Cable)
3 Sets
4
Chest Fly (Machine)
3 Sets
5
Pull-Up (Bodyweight)
6 Sets
6
Standing Pullover (Cable)
3 Sets
7
Single Arm High Row (Cable)
3 Sets
8
Shrug (Dumbbell)
3 Sets
9
Power Shrug
3 Sets
10
Chest Supported Row (Machine)
3 Sets
Day 2
1
Dip (Bodyweight)
3 Sets
2
Skull Crusher
3 Sets
3
Single Arm Tricep Extension (Cable)
3 Sets
4
Tricep Extension (Machine)
3 Sets
5
Bicep Curl (EZ Bar)
3 Sets
6
Incline Curl (Dumbbell)
3 Sets
7
Hammer Curl
3 Sets
8
Wrist Curls
3 Sets
9
Reverse Wrist Curl (Dumbbell)
3 Sets
10
Wrist Curls
3 Sets
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
2
Front Raise
3 Sets
3
Seated Overhead Press (Dumbbell)
3 Sets
4
Lateral Raise (Dumbbell)
3 Sets
5
Lateral Raise (Cable)
3 Sets
6
Lateral Raise (Machine)
3 Sets
7
Rear Delt Fly (Dumbbell)
3 Sets
8
Rear Delt Fly (Machine)
3 Sets
9
Rear Delt Row
3 Sets
Day 4
1
Leg Press (45 Degrees)
3 Sets
2
Standing Calf Raise
3 Sets
3
Single Leg Press
3 Sets
4
Leg Curl
3 Sets
5
Leg Extension
6 Sets
6
Hanging Leg Raise
3 Sets
Day 5
1
Push Up
6 Sets
2
Bench Press (Barbell)
3 Sets
3
Chest Fly (Cable)
3 Sets
4
Chest Fly (Machine)
3 Sets
5
Pull-Up (Bodyweight)
6 Sets
6
Standing Pullover (Cable)
3 Sets
7
Single Arm High Row (Cable)
3 Sets
8
Shrug (Dumbbell)
3 Sets
9
Power Shrug
3 Sets
10
Chest Supported Row (Machine)
3 Sets
Day 1
1
Push Up
6 Sets
2
Incline Bench Press (Dumbbell)
3 Sets
3
Chest Fly (Cable)
3 Sets
4
Chest Fly (Machine)
3 Sets
5
Pull-Up (Bodyweight)
6 Sets
6
Standing Pullover (Cable)
3 Sets
7
Single Arm High Row (Cable)
3 Sets
8
Shrug (Dumbbell)
3 Sets
9
Power Shrug
3 Sets
10
Chest Supported Row (Machine)
3 Sets
Day 2
1
Dip (Bodyweight)
3 Sets
2
Skull Crusher
3 Sets
3
Single Arm Tricep Extension (Cable)
3 Sets
4
Tricep Extension (Machine)
3 Sets
5
Bicep Curl (EZ Bar)
3 Sets
6
Incline Curl (Dumbbell)
3 Sets
7
Hammer Curl
3 Sets
8
Wrist Curls
3 Sets
9
Reverse Wrist Curl (Dumbbell)
3 Sets
10
Wrist Curls
3 Sets
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
2
Front Raise
3 Sets
3
Seated Overhead Press (Dumbbell)
3 Sets
4
Lateral Raise (Dumbbell)
3 Sets
5
Lateral Raise (Cable)
3 Sets
6
Lateral Raise (Machine)
3 Sets
7
Rear Delt Fly (Dumbbell)
3 Sets
8
Rear Delt Fly (Machine)
3 Sets
9
Rear Delt Row
3 Sets
Day 4
1
Leg Press (45 Degrees)
3 Sets
2
Standing Calf Raise
3 Sets
3
Single Leg Press
3 Sets
4
Leg Curl
3 Sets
5
Leg Extension
6 Sets
6
Hanging Leg Raise
3 Sets
Day 5
1
Push Up
6 Sets
2
Bench Press (Barbell)
3 Sets
3
Chest Fly (Cable)
3 Sets
4
Chest Fly (Machine)
3 Sets
5
Pull-Up (Bodyweight)
6 Sets
6
Standing Pullover (Cable)
3 Sets
7
Single Arm High Row (Cable)
3 Sets
8
Shrug (Dumbbell)
3 Sets
9
Power Shrug
3 Sets
10
Chest Supported Row (Machine)
3 Sets
Day 1
1
Push Up
6 Sets
2
Incline Bench Press (Dumbbell)
3 Sets
3
Chest Fly (Cable)
3 Sets
4
Chest Fly (Machine)
3 Sets
5
Pull-Up (Bodyweight)
6 Sets
6
Standing Pullover (Cable)
3 Sets
7
Single Arm High Row (Cable)
3 Sets
8
Shrug (Dumbbell)
3 Sets
9
Power Shrug
3 Sets
10
Chest Supported Row (Machine)
3 Sets
Day 2
1
Dip (Bodyweight)
3 Sets
2
Skull Crusher
3 Sets
3
Single Arm Tricep Extension (Cable)
3 Sets
4
Tricep Extension (Machine)
3 Sets
5
Bicep Curl (EZ Bar)
3 Sets
6
Incline Curl (Dumbbell)
3 Sets
7
Hammer Curl
3 Sets
8
Wrist Curls
3 Sets
9
Reverse Wrist Curl (Dumbbell)
3 Sets
10
Wrist Curls
3 Sets
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
2
Front Raise
3 Sets
3
Seated Overhead Press (Dumbbell)
3 Sets
4
Lateral Raise (Dumbbell)
3 Sets
5
Lateral Raise (Cable)
3 Sets
6
Lateral Raise (Machine)
3 Sets
7
Rear Delt Fly (Dumbbell)
3 Sets
8
Rear Delt Fly (Machine)
3 Sets
9
Rear Delt Row
3 Sets
Day 4
1
Leg Press (45 Degrees)
3 Sets
2
Standing Calf Raise
3 Sets
3
Single Leg Press
3 Sets
4
Leg Curl
3 Sets
5
Leg Extension
6 Sets
6
Hanging Leg Raise
3 Sets
Day 5
1
Push Up
6 Sets
2
Bench Press (Barbell)
3 Sets
3
Chest Fly (Cable)
3 Sets
4
Chest Fly (Machine)
3 Sets
5
Pull-Up (Bodyweight)
6 Sets
6
Standing Pullover (Cable)
3 Sets
7
Single Arm High Row (Cable)
3 Sets
8
Shrug (Dumbbell)
3 Sets
9
Power Shrug
3 Sets
10
Chest Supported Row (Machine)
3 Sets
Day 1
1
Push Up
6 Sets
2
Incline Bench Press (Dumbbell)
3 Sets
3
Chest Fly (Cable)
3 Sets
4
Chest Fly (Machine)
3 Sets
5
Pull-Up (Bodyweight)
6 Sets
6
Standing Pullover (Cable)
3 Sets
7
Single Arm High Row (Cable)
3 Sets
8
Shrug (Dumbbell)
3 Sets
9
Power Shrug
3 Sets
10
Chest Supported Row (Machine)
3 Sets
Day 2
1
Dip (Bodyweight)
3 Sets
2
Skull Crusher
3 Sets
3
Single Arm Tricep Extension (Cable)
3 Sets
4
Tricep Extension (Machine)
3 Sets
5
Bicep Curl (EZ Bar)
3 Sets
6
Incline Curl (Dumbbell)
3 Sets
7
Hammer Curl
3 Sets
8
Wrist Curls
3 Sets
9
Reverse Wrist Curl (Dumbbell)
3 Sets
10
Wrist Curls
3 Sets
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
2
Front Raise
3 Sets
3
Seated Overhead Press (Dumbbell)
3 Sets
4
Lateral Raise (Dumbbell)
3 Sets
5
Lateral Raise (Cable)
3 Sets
6
Lateral Raise (Machine)
3 Sets
7
Rear Delt Fly (Dumbbell)
3 Sets
8
Rear Delt Fly (Machine)
3 Sets
9
Rear Delt Row
3 Sets
Day 4
1
Leg Press (45 Degrees)
3 Sets
2
Standing Calf Raise
3 Sets
3
Single Leg Press
3 Sets
4
Leg Curl
3 Sets
5
Leg Extension
6 Sets
6
Hanging Leg Raise
3 Sets
Day 5
1
Push Up
6 Sets
2
Bench Press (Barbell)
3 Sets
3
Chest Fly (Cable)
3 Sets
4
Chest Fly (Machine)
3 Sets
5
Pull-Up (Bodyweight)
6 Sets
6
Standing Pullover (Cable)
3 Sets
7
Single Arm High Row (Cable)
3 Sets
8
Shrug (Dumbbell)
3 Sets
9
Power Shrug
3 Sets
10
Chest Supported Row (Machine)
3 Sets
Day 1
1
Push Up
6 Sets
2
Incline Bench Press (Dumbbell)
3 Sets
3
Chest Fly (Cable)
3 Sets
4
Chest Fly (Machine)
3 Sets
5
Pull-Up (Bodyweight)
6 Sets
6
Standing Pullover (Cable)
3 Sets
7
Single Arm High Row (Cable)
3 Sets
8
Shrug (Dumbbell)
3 Sets
9
Power Shrug
3 Sets
10
Chest Supported Row (Machine)
3 Sets
Day 2
1
Dip (Bodyweight)
3 Sets
2
Skull Crusher
3 Sets
3
Single Arm Tricep Extension (Cable)
3 Sets
4
Tricep Extension (Machine)
3 Sets
5
Bicep Curl (EZ Bar)
3 Sets
6
Incline Curl (Dumbbell)
3 Sets
7
Hammer Curl
3 Sets
8
Wrist Curls
3 Sets
9
Reverse Wrist Curl (Dumbbell)
3 Sets
10
Wrist Curls
3 Sets
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
2
Front Raise
3 Sets
3
Seated Overhead Press (Dumbbell)
3 Sets
4
Lateral Raise (Dumbbell)
3 Sets
5
Lateral Raise (Cable)
3 Sets
6
Lateral Raise (Machine)
3 Sets
7
Rear Delt Fly (Dumbbell)
3 Sets
8
Rear Delt Fly (Machine)
3 Sets
9
Rear Delt Row
3 Sets
Day 4
1
Leg Press (45 Degrees)
3 Sets
2
Standing Calf Raise
3 Sets
3
Single Leg Press
3 Sets
4
Leg Curl
3 Sets
5
Leg Extension
6 Sets
6
Hanging Leg Raise
3 Sets
Day 5
1
Push Up
6 Sets
2
Bench Press (Barbell)
3 Sets
3
Chest Fly (Cable)
3 Sets
4
Chest Fly (Machine)
3 Sets
5
Pull-Up (Bodyweight)
6 Sets
6
Standing Pullover (Cable)
3 Sets
7
Single Arm High Row (Cable)
3 Sets
8
Shrug (Dumbbell)
3 Sets
9
Power Shrug
3 Sets
10
Chest Supported Row (Machine)
3 Sets
Day 1
1
Push Up
6 Sets
2
Incline Bench Press (Dumbbell)
3 Sets
3
Chest Fly (Cable)
3 Sets
4
Chest Fly (Machine)
3 Sets
5
Pull-Up (Bodyweight)
6 Sets
6
Standing Pullover (Cable)
3 Sets
7
Single Arm High Row (Cable)
3 Sets
8
Shrug (Dumbbell)
3 Sets
9
Power Shrug
3 Sets
10
Chest Supported Row (Machine)
3 Sets
Day 2
1
Dip (Bodyweight)
3 Sets
2
Skull Crusher
3 Sets
3
Single Arm Tricep Extension (Cable)
3 Sets
4
Tricep Extension (Machine)
3 Sets
5
Bicep Curl (EZ Bar)
3 Sets
6
Incline Curl (Dumbbell)
3 Sets
7
Hammer Curl
3 Sets
8
Wrist Curls
3 Sets
9
Reverse Wrist Curl (Dumbbell)
3 Sets
10
Wrist Curls
3 Sets
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
2
Front Raise
3 Sets
3
Seated Overhead Press (Dumbbell)
3 Sets
4
Lateral Raise (Dumbbell)
3 Sets
5
Lateral Raise (Cable)
3 Sets
6
Lateral Raise (Machine)
3 Sets
7
Rear Delt Fly (Dumbbell)
3 Sets
8
Rear Delt Fly (Machine)
3 Sets
9
Rear Delt Row
3 Sets
Day 4
1
Leg Press (45 Degrees)
3 Sets
2
Standing Calf Raise
3 Sets
3
Single Leg Press
3 Sets
4
Leg Curl
3 Sets
5
Leg Extension
6 Sets
6
Hanging Leg Raise
3 Sets
Day 5
1
Push Up
6 Sets
2
Bench Press (Barbell)
3 Sets
3
Chest Fly (Cable)
3 Sets
4
Chest Fly (Machine)
3 Sets
5
Pull-Up (Bodyweight)
6 Sets
6
Standing Pullover (Cable)
3 Sets
7
Single Arm High Row (Cable)
3 Sets
8
Shrug (Dumbbell)
3 Sets
9
Power Shrug
3 Sets
10
Chest Supported Row (Machine)
3 Sets
Day 1
1
Push Up
6 Sets
2
Incline Bench Press (Dumbbell)
3 Sets
3
Chest Fly (Cable)
3 Sets
4
Chest Fly (Machine)
3 Sets
5
Pull-Up (Bodyweight)
6 Sets
6
Standing Pullover (Cable)
3 Sets
7
Single Arm High Row (Cable)
3 Sets
8
Shrug (Dumbbell)
3 Sets
9
Power Shrug
3 Sets
10
Chest Supported Row (Machine)
3 Sets
Day 2
1
Dip (Bodyweight)
3 Sets
2
Skull Crusher
3 Sets
3
Single Arm Tricep Extension (Cable)
3 Sets
4
Tricep Extension (Machine)
3 Sets
5
Bicep Curl (EZ Bar)
3 Sets
6
Incline Curl (Dumbbell)
3 Sets
7
Hammer Curl
3 Sets
8
Wrist Curls
3 Sets
9
Reverse Wrist Curl (Dumbbell)
3 Sets
10
Wrist Curls
3 Sets
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
2
Front Raise
3 Sets
3
Seated Overhead Press (Dumbbell)
3 Sets
4
Lateral Raise (Dumbbell)
3 Sets
5
Lateral Raise (Cable)
3 Sets
6
Lateral Raise (Machine)
3 Sets
7
Rear Delt Fly (Dumbbell)
3 Sets
8
Rear Delt Fly (Machine)
3 Sets
9
Rear Delt Row
3 Sets
Day 4
1
Leg Press (45 Degrees)
3 Sets
2
Standing Calf Raise
3 Sets
3
Single Leg Press
3 Sets
4
Leg Curl
3 Sets
5
Leg Extension
6 Sets
6
Hanging Leg Raise
3 Sets
Day 5
1
Push Up
6 Sets
2
Bench Press (Barbell)
3 Sets
3
Chest Fly (Cable)
3 Sets
4
Chest Fly (Machine)
3 Sets
5
Pull-Up (Bodyweight)
6 Sets
6
Standing Pullover (Cable)
3 Sets
7
Single Arm High Row (Cable)
3 Sets
8
Shrug (Dumbbell)
3 Sets
9
Power Shrug
3 Sets
10
Chest Supported Row (Machine)
3 Sets