upper lower mads

by Mads Guldbeck

6 athletes joined

Program Description

get jacked + fuck beautiful women

Program Overview

Level
Intermediate, Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
16 weeks
Time Per Workout
90 minutes
Created
Jan 03, 2025 11:28
Last Edited
Jan 20, 2025 11:57

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ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

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

Day 1

1

Bench Press (Barbell)

1

1

3 reps

5 reps

RPE 9

RPE 9

2

Lateral Raise (Dumbbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

3

Incline Bench Press (Smith Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

4

Lat Pulldown (Neutral Grip)

1

1

5 reps

10 reps

RPE 10

RPE 10

5

Chest Supported Row (Smith Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

6

Shoulder Press (Machine)

1

5 reps

RPE 10

7

JM Press (Smith Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

Day 1

1

Bench Press (Barbell)

1

1

3 reps

5 reps

RPE 9

RPE 9

2

Lateral Raise (Dumbbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

3

Incline Bench Press (Smith Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

4

Lat Pulldown (Neutral Grip)

1

1

5 reps

10 reps

RPE 10

RPE 10

5

Chest Supported Row (Smith Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

6

Shoulder Press (Machine)

1

5 reps

RPE 10

7

JM Press (Smith Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

Day 1

1

Bench Press (Barbell)

1

1

3 reps

5 reps

RPE 9

RPE 9

2

Lateral Raise (Dumbbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

3

Incline Bench Press (Smith Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

4

Lat Pulldown (Neutral Grip)

1

1

5 reps

10 reps

RPE 10

RPE 10

5

Chest Supported Row (Smith Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

6

Shoulder Press (Machine)

1

5 reps

RPE 10

7

JM Press (Smith Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

Day 1

1

Bench Press (Barbell)

1

1

3 reps

5 reps

RPE 9

RPE 9

2

Lateral Raise (Dumbbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

3

Incline Bench Press (Smith Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

4

Lat Pulldown (Neutral Grip)

1

1

5 reps

10 reps

RPE 10

RPE 10

5

Chest Supported Row (Smith Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

6

Shoulder Press (Machine)

1

5 reps

RPE 10

7

JM Press (Smith Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

Day 1

1

Bench Press (Barbell)

1

1

3 reps

5 reps

RPE 9

RPE 9

2

Lateral Raise (Dumbbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

3

Incline Bench Press (Smith Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

4

Lat Pulldown (Neutral Grip)

1

1

5 reps

10 reps

RPE 10

RPE 10

5

Chest Supported Row (Smith Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

6

Shoulder Press (Machine)

1

5 reps

RPE 10

7

JM Press (Smith Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

Day 1

1

Bench Press (Barbell)

1

1

3 reps

5 reps

RPE 9

RPE 9

2

Lateral Raise (Dumbbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

3

Incline Bench Press (Smith Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

4

Lat Pulldown (Neutral Grip)

1

1

5 reps

10 reps

RPE 10

RPE 10

5

Chest Supported Row (Smith Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

6

Shoulder Press (Machine)

1

5 reps

RPE 10

7

JM Press (Smith Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

Day 1

1

Bench Press (Barbell)

1

1

3 reps

5 reps

RPE 9

RPE 9

2

Lateral Raise (Dumbbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

3

Incline Bench Press (Smith Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

4

Lat Pulldown (Neutral Grip)

1

1

5 reps

10 reps

RPE 10

RPE 10

5

Chest Supported Row (Smith Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

6

Shoulder Press (Machine)

1

5 reps

RPE 10

7

JM Press (Smith Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

Day 1

1

Bench Press (Barbell)

1

1

3 reps

5 reps

RPE 9

RPE 9

2

Lateral Raise (Dumbbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

3

Incline Bench Press (Smith Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

4

Lat Pulldown (Neutral Grip)

1

1

5 reps

10 reps

RPE 10

RPE 10

5

Chest Supported Row (Smith Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

6

Shoulder Press (Machine)

1

5 reps

RPE 10

7

JM Press (Smith Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

Day 1

1

Bench Press (Barbell)

1

1

3 reps

5 reps

RPE 9

RPE 9

2

Lateral Raise (Dumbbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

3

Incline Bench Press (Smith Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

4

Lat Pulldown (Neutral Grip)

1

1

5 reps

10 reps

RPE 10

RPE 10

5

Chest Supported Row (Smith Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

6

Shoulder Press (Machine)

1

5 reps

RPE 10

7

JM Press (Smith Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

Day 1

1

Bench Press (Barbell)

1

1

3 reps

5 reps

RPE 9

RPE 9

2

Lateral Raise (Dumbbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

3

Incline Bench Press (Smith Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

4

Lat Pulldown (Neutral Grip)

1

1

5 reps

10 reps

RPE 10

RPE 10

5

Chest Supported Row (Smith Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

6

Shoulder Press (Machine)

1

5 reps

RPE 10

7

JM Press (Smith Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

Day 1

1

Bench Press (Barbell)

1

1

3 reps

5 reps

RPE 9

RPE 9

2

Lateral Raise (Dumbbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

3

Incline Bench Press (Smith Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

4

Lat Pulldown (Neutral Grip)

1

1

5 reps

10 reps

RPE 10

RPE 10

5

Chest Supported Row (Smith Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

6

Shoulder Press (Machine)

1

5 reps

RPE 10

7

JM Press (Smith Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

Day 1

1

Bench Press (Barbell)

1

1

3 reps

5 reps

RPE 9

RPE 9

2

Lateral Raise (Dumbbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

3

Incline Bench Press (Smith Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

4

Lat Pulldown (Neutral Grip)

1

1

5 reps

10 reps

RPE 10

RPE 10

5

Chest Supported Row (Smith Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

6

Shoulder Press (Machine)

1

5 reps

RPE 10

7

JM Press (Smith Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

Day 1

1

Bench Press (Barbell)

1

1

3 reps

5 reps

RPE 9

RPE 9

2

Lateral Raise (Dumbbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

3

Incline Bench Press (Smith Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

4

Lat Pulldown (Neutral Grip)

1

1

5 reps

10 reps

RPE 10

RPE 10

5

Chest Supported Row (Smith Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

6

Shoulder Press (Machine)

1

5 reps

RPE 10

7

JM Press (Smith Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

Day 1

1

Bench Press (Barbell)

1

1

3 reps

5 reps

RPE 9

RPE 9

2

Lateral Raise (Dumbbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

3

Incline Bench Press (Smith Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

4

Lat Pulldown (Neutral Grip)

1

1

5 reps

10 reps

RPE 10

RPE 10

5

Chest Supported Row (Smith Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

6

Shoulder Press (Machine)

1

5 reps

RPE 10

7

JM Press (Smith Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

Day 1

1

Bench Press (Barbell)

1

1

3 reps

5 reps

RPE 9

RPE 9

2

Lateral Raise (Dumbbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

3

Incline Bench Press (Smith Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

4

Lat Pulldown (Neutral Grip)

1

1

5 reps

10 reps

RPE 10

RPE 10

5

Chest Supported Row (Smith Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

6

Shoulder Press (Machine)

1

5 reps

RPE 10

7

JM Press (Smith Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

Day 1

1

Bench Press (Barbell)

1

1

3 reps

5 reps

RPE 9

RPE 9

2

Lateral Raise (Dumbbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

3

Incline Bench Press (Smith Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

4

Lat Pulldown (Neutral Grip)

1

1

5 reps

10 reps

RPE 10

RPE 10

5

Chest Supported Row (Smith Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

6

Shoulder Press (Machine)

1

5 reps

RPE 10

7

JM Press (Smith Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

Day 2

1

Preacher Curl (Cable)

1

1

5 reps

10 reps

RPE 10

RPE 10

2

Incline Curl (Dumbbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

3

Leg Curl

1

5 reps

RPE 10

4

Romanian Deadlift (Barbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

5

Squat (Smith Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

6

Unilaterel Leg Extension

1

1

5 reps

10 reps

RPE 10

RPE 10

7

Seated Calf Raise

1

1

5 reps

10 reps

RPE 10

RPE 10

8

Abs Crunch (Weighted)

1

1

5 reps

10 reps

RPE 10

RPE 10

Day 2

1

Preacher Curl (Cable)

1

1

5 reps

10 reps

RPE 10

RPE 10

2

Incline Curl (Dumbbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

3

Leg Curl

1

5 reps

RPE 10

4

Romanian Deadlift (Barbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

5

Squat (Smith Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

6

Unilaterel Leg Extension

1

1

5 reps

10 reps

RPE 10

RPE 10

7

Seated Calf Raise

1

1

5 reps

10 reps

RPE 10

RPE 10

8

Abs Crunch (Weighted)

1

1

5 reps

10 reps

RPE 10

RPE 10

Day 2

1

Preacher Curl (Cable)

1

1

5 reps

10 reps

RPE 10

RPE 10

2

Incline Curl (Dumbbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

3

Leg Curl

1

5 reps

RPE 10

4

Romanian Deadlift (Barbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

5

Squat (Smith Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

6

Unilaterel Leg Extension

1

1

5 reps

10 reps

RPE 10

RPE 10

7

Seated Calf Raise

1

1

5 reps

10 reps

RPE 10

RPE 10

8

Abs Crunch (Weighted)

1

1

5 reps

10 reps

RPE 10

RPE 10

Day 2

1

Preacher Curl (Cable)

1

1

5 reps

10 reps

RPE 10

RPE 10

2

Incline Curl (Dumbbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

3

Leg Curl

1

5 reps

RPE 10

4

Romanian Deadlift (Barbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

5

Squat (Smith Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

6

Unilaterel Leg Extension

1

1

5 reps

10 reps

RPE 10

RPE 10

7

Seated Calf Raise

1

1

5 reps

10 reps

RPE 10

RPE 10

8

Abs Crunch (Weighted)

1

1

5 reps

10 reps

RPE 10

RPE 10

Day 2

1

Preacher Curl (Cable)

1

1

5 reps

10 reps

RPE 10

RPE 10

2

Incline Curl (Dumbbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

3

Leg Curl

1

5 reps

RPE 10

4

Romanian Deadlift (Barbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

5

Squat (Smith Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

6

Unilaterel Leg Extension

1

1

5 reps

10 reps

RPE 10

RPE 10

7

Seated Calf Raise

1

1

5 reps

10 reps

RPE 10

RPE 10

8

Abs Crunch (Weighted)

1

1

5 reps

10 reps

RPE 10

RPE 10

Day 2

1

Preacher Curl (Cable)

1

1

5 reps

10 reps

RPE 10

RPE 10

2

Incline Curl (Dumbbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

3

Leg Curl

1

5 reps

RPE 10

4

Romanian Deadlift (Barbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

5

Squat (Smith Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

6

Unilaterel Leg Extension

1

1

5 reps

10 reps

RPE 10

RPE 10

7

Seated Calf Raise

1

1

5 reps

10 reps

RPE 10

RPE 10

8

Abs Crunch (Weighted)

1

1

5 reps

10 reps

RPE 10

RPE 10

Day 2

1

Preacher Curl (Cable)

1

1

5 reps

10 reps

RPE 10

RPE 10

2

Incline Curl (Dumbbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

3

Leg Curl

1

5 reps

RPE 10

4

Romanian Deadlift (Barbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

5

Squat (Smith Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

6

Unilaterel Leg Extension

1

1

5 reps

10 reps

RPE 10

RPE 10

7

Seated Calf Raise

1

1

5 reps

10 reps

RPE 10

RPE 10

8

Abs Crunch (Weighted)

1

1

5 reps

10 reps

RPE 10

RPE 10

Day 2

1

Preacher Curl (Cable)

1

1

5 reps

10 reps

RPE 10

RPE 10

2

Incline Curl (Dumbbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

3

Leg Curl

1

5 reps

RPE 10

4

Romanian Deadlift (Barbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

5

Squat (Smith Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

6

Unilaterel Leg Extension

1

1

5 reps

10 reps

RPE 10

RPE 10

7

Seated Calf Raise

1

1

5 reps

10 reps

RPE 10

RPE 10

8

Abs Crunch (Weighted)

1

1

5 reps

10 reps

RPE 10

RPE 10

Day 2

1

Preacher Curl (Cable)

1

1

5 reps

10 reps

RPE 10

RPE 10

2

Incline Curl (Dumbbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

3

Leg Curl

1

5 reps

RPE 10

4

Romanian Deadlift (Barbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

5

Squat (Smith Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

6

Unilaterel Leg Extension

1

1

5 reps

10 reps

RPE 10

RPE 10

7

Seated Calf Raise

1

1

5 reps

10 reps

RPE 10

RPE 10

8

Abs Crunch (Weighted)

1

1

5 reps

10 reps

RPE 10

RPE 10

Day 2

1

Preacher Curl (Cable)

1

1

5 reps

10 reps

RPE 10

RPE 10

2

Incline Curl (Dumbbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

3

Leg Curl

1

5 reps

RPE 10

4

Romanian Deadlift (Barbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

5

Squat (Smith Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

6

Unilaterel Leg Extension

1

1

5 reps

10 reps

RPE 10

RPE 10

7

Seated Calf Raise

1

1

5 reps

10 reps

RPE 10

RPE 10

8

Abs Crunch (Weighted)

1

1

5 reps

10 reps

RPE 10

RPE 10

Day 2

1

Preacher Curl (Cable)

1

1

5 reps

10 reps

RPE 10

RPE 10

2

Incline Curl (Dumbbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

3

Leg Curl

1

5 reps

RPE 10

4

Romanian Deadlift (Barbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

5

Squat (Smith Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

6

Unilaterel Leg Extension

1

1

5 reps

10 reps

RPE 10

RPE 10

7

Seated Calf Raise

1

1

5 reps

10 reps

RPE 10

RPE 10

8

Abs Crunch (Weighted)

1

1

5 reps

10 reps

RPE 10

RPE 10

Day 2

1

Preacher Curl (Cable)

1

1

5 reps

10 reps

RPE 10

RPE 10

2

Incline Curl (Dumbbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

3

Leg Curl

1

5 reps

RPE 10

4

Romanian Deadlift (Barbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

5

Squat (Smith Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

6

Unilaterel Leg Extension

1

1

5 reps

10 reps

RPE 10

RPE 10

7

Seated Calf Raise

1

1

5 reps

10 reps

RPE 10

RPE 10

8

Abs Crunch (Weighted)

1

1

5 reps

10 reps

RPE 10

RPE 10

Day 2

1

Preacher Curl (Cable)

1

1

5 reps

10 reps

RPE 10

RPE 10

2

Incline Curl (Dumbbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

3

Leg Curl

1

5 reps

RPE 10

4

Romanian Deadlift (Barbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

5

Squat (Smith Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

6

Unilaterel Leg Extension

1

1

5 reps

10 reps

RPE 10

RPE 10

7

Seated Calf Raise

1

1

5 reps

10 reps

RPE 10

RPE 10

8

Abs Crunch (Weighted)

1

1

5 reps

10 reps

RPE 10

RPE 10

Day 2

1

Preacher Curl (Cable)

1

1

5 reps

10 reps

RPE 10

RPE 10

2

Incline Curl (Dumbbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

3

Leg Curl

1

5 reps

RPE 10

4

Romanian Deadlift (Barbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

5

Squat (Smith Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

6

Unilaterel Leg Extension

1

1

5 reps

10 reps

RPE 10

RPE 10

7

Seated Calf Raise

1

1

5 reps

10 reps

RPE 10

RPE 10

8

Abs Crunch (Weighted)

1

1

5 reps

10 reps

RPE 10

RPE 10

Day 2

1

Preacher Curl (Cable)

1

1

5 reps

10 reps

RPE 10

RPE 10

2

Incline Curl (Dumbbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

3

Leg Curl

1

5 reps

RPE 10

4

Romanian Deadlift (Barbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

5

Squat (Smith Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

6

Unilaterel Leg Extension

1

1

5 reps

10 reps

RPE 10

RPE 10

7

Seated Calf Raise

1

1

5 reps

10 reps

RPE 10

RPE 10

8

Abs Crunch (Weighted)

1

1

5 reps

10 reps

RPE 10

RPE 10

Day 2

1

Preacher Curl (Cable)

1

1

5 reps

10 reps

RPE 10

RPE 10

2

Incline Curl (Dumbbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

3

Leg Curl

1

5 reps

RPE 10

4

Romanian Deadlift (Barbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

5

Squat (Smith Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

6

Unilaterel Leg Extension

1

1

5 reps

10 reps

RPE 10

RPE 10

7

Seated Calf Raise

1

1

5 reps

10 reps

RPE 10

RPE 10

8

Abs Crunch (Weighted)

1

1

5 reps

10 reps

RPE 10

RPE 10

Day 3

1

Katana Extension

1

1

5 reps

10 reps

RPE 10

RPE 10

2

Bent Over Row (Barbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

3

Pull-Up (Weighted)

1

5 reps

RPE 10

4

Single Arm Row (Cable)

1

1

5 reps

10 reps

RPE 10

RPE 10

5

Incline Bench Press (Dumbbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

6

Lying Crucifix Lateral Raise

1

1

5 reps

10 reps

RPE 10

RPE 10

7

Pec Deck (Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

8

Single Arm Overhead Tricep Extension

1

1

5 reps

10 reps

RPE 10

RPE 10

Day 3

1

Katana Extension

1

1

5 reps

10 reps

RPE 10

RPE 10

2

Bent Over Row (Barbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

3

Pull-Up (Weighted)

1

5 reps

RPE 10

4

Single Arm Row (Cable)

1

1

5 reps

10 reps

RPE 10

RPE 10

5

Incline Bench Press (Dumbbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

6

Lying Crucifix Lateral Raise

1

1

5 reps

10 reps

RPE 10

RPE 10

7

Pec Deck (Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

8

Single Arm Overhead Tricep Extension

1

1

5 reps

10 reps

RPE 10

RPE 10

Day 3

1

Katana Extension

1

1

5 reps

10 reps

RPE 10

RPE 10

2

Bent Over Row (Barbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

3

Pull-Up (Weighted)

1

5 reps

RPE 10

4

Single Arm Row (Cable)

1

1

5 reps

10 reps

RPE 10

RPE 10

5

Incline Bench Press (Dumbbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

6

Lying Crucifix Lateral Raise

1

1

5 reps

10 reps

RPE 10

RPE 10

7

Pec Deck (Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

8

Single Arm Overhead Tricep Extension

1

1

5 reps

10 reps

RPE 10

RPE 10

Day 3

1

Katana Extension

1

1

5 reps

10 reps

RPE 10

RPE 10

2

Bent Over Row (Barbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

3

Pull-Up (Weighted)

1

5 reps

RPE 10

4

Single Arm Row (Cable)

1

1

5 reps

10 reps

RPE 10

RPE 10

5

Incline Bench Press (Dumbbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

6

Lying Crucifix Lateral Raise

1

1

5 reps

10 reps

RPE 10

RPE 10

7

Pec Deck (Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

8

Single Arm Overhead Tricep Extension

1

1

5 reps

10 reps

RPE 10

RPE 10

Day 3

1

Katana Extension

1

1

5 reps

10 reps

RPE 10

RPE 10

2

Bent Over Row (Barbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

3

Pull-Up (Weighted)

1

5 reps

RPE 10

4

Single Arm Row (Cable)

1

1

5 reps

10 reps

RPE 10

RPE 10

5

Incline Bench Press (Dumbbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

6

Lying Crucifix Lateral Raise

1

1

5 reps

10 reps

RPE 10

RPE 10

7

Pec Deck (Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

8

Single Arm Overhead Tricep Extension

1

1

5 reps

10 reps

RPE 10

RPE 10

Day 3

1

Katana Extension

1

1

5 reps

10 reps

RPE 10

RPE 10

2

Bent Over Row (Barbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

3

Pull-Up (Weighted)

1

5 reps

RPE 10

4

Single Arm Row (Cable)

1

1

5 reps

10 reps

RPE 10

RPE 10

5

Incline Bench Press (Dumbbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

6

Lying Crucifix Lateral Raise

1

1

5 reps

10 reps

RPE 10

RPE 10

7

Pec Deck (Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

8

Single Arm Overhead Tricep Extension

1

1

5 reps

10 reps

RPE 10

RPE 10

Day 3

1

Katana Extension

1

1

5 reps

10 reps

RPE 10

RPE 10

2

Bent Over Row (Barbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

3

Pull-Up (Weighted)

1

5 reps

RPE 10

4

Single Arm Row (Cable)

1

1

5 reps

10 reps

RPE 10

RPE 10

5

Incline Bench Press (Dumbbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

6

Lying Crucifix Lateral Raise

1

1

5 reps

10 reps

RPE 10

RPE 10

7

Pec Deck (Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

8

Single Arm Overhead Tricep Extension

1

1

5 reps

10 reps

RPE 10

RPE 10

Day 3

1

Katana Extension

1

1

5 reps

10 reps

RPE 10

RPE 10

2

Bent Over Row (Barbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

3

Pull-Up (Weighted)

1

5 reps

RPE 10

4

Single Arm Row (Cable)

1

1

5 reps

10 reps

RPE 10

RPE 10

5

Incline Bench Press (Dumbbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

6

Lying Crucifix Lateral Raise

1

1

5 reps

10 reps

RPE 10

RPE 10

7

Pec Deck (Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

8

Single Arm Overhead Tricep Extension

1

1

5 reps

10 reps

RPE 10

RPE 10

Day 3

1

Katana Extension

1

1

5 reps

10 reps

RPE 10

RPE 10

2

Bent Over Row (Barbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

3

Pull-Up (Weighted)

1

5 reps

RPE 10

4

Single Arm Row (Cable)

1

1

5 reps

10 reps

RPE 10

RPE 10

5

Incline Bench Press (Dumbbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

6

Lying Crucifix Lateral Raise

1

1

5 reps

10 reps

RPE 10

RPE 10

7

Pec Deck (Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

8

Single Arm Overhead Tricep Extension

1

1

5 reps

10 reps

RPE 10

RPE 10

Day 3

1

Katana Extension

1

1

5 reps

10 reps

RPE 10

RPE 10

2

Bent Over Row (Barbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

3

Pull-Up (Weighted)

1

5 reps

RPE 10

4

Single Arm Row (Cable)

1

1

5 reps

10 reps

RPE 10

RPE 10

5

Incline Bench Press (Dumbbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

6

Lying Crucifix Lateral Raise

1

1

5 reps

10 reps

RPE 10

RPE 10

7

Pec Deck (Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

8

Single Arm Overhead Tricep Extension

1

1

5 reps

10 reps

RPE 10

RPE 10

Day 3

1

Katana Extension

1

1

5 reps

10 reps

RPE 10

RPE 10

2

Bent Over Row (Barbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

3

Pull-Up (Weighted)

1

5 reps

RPE 10

4

Single Arm Row (Cable)

1

1

5 reps

10 reps

RPE 10

RPE 10

5

Incline Bench Press (Dumbbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

6

Lying Crucifix Lateral Raise

1

1

5 reps

10 reps

RPE 10

RPE 10

7

Pec Deck (Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

8

Single Arm Overhead Tricep Extension

1

1

5 reps

10 reps

RPE 10

RPE 10

Day 3

1

Katana Extension

1

1

5 reps

10 reps

RPE 10

RPE 10

2

Bent Over Row (Barbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

3

Pull-Up (Weighted)

1

5 reps

RPE 10

4

Single Arm Row (Cable)

1

1

5 reps

10 reps

RPE 10

RPE 10

5

Incline Bench Press (Dumbbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

6

Lying Crucifix Lateral Raise

1

1

5 reps

10 reps

RPE 10

RPE 10

7

Pec Deck (Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

8

Single Arm Overhead Tricep Extension

1

1

5 reps

10 reps

RPE 10

RPE 10

Day 3

1

Katana Extension

1

1

5 reps

10 reps

RPE 10

RPE 10

2

Bent Over Row (Barbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

3

Pull-Up (Weighted)

1

5 reps

RPE 10

4

Single Arm Row (Cable)

1

1

5 reps

10 reps

RPE 10

RPE 10

5

Incline Bench Press (Dumbbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

6

Lying Crucifix Lateral Raise

1

1

5 reps

10 reps

RPE 10

RPE 10

7

Pec Deck (Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

8

Single Arm Overhead Tricep Extension

1

1

5 reps

10 reps

RPE 10

RPE 10

Day 3

1

Katana Extension

1

1

5 reps

10 reps

RPE 10

RPE 10

2

Bent Over Row (Barbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

3

Pull-Up (Weighted)

1

5 reps

RPE 10

4

Single Arm Row (Cable)

1

1

5 reps

10 reps

RPE 10

RPE 10

5

Incline Bench Press (Dumbbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

6

Lying Crucifix Lateral Raise

1

1

5 reps

10 reps

RPE 10

RPE 10

7

Pec Deck (Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

8

Single Arm Overhead Tricep Extension

1

1

5 reps

10 reps

RPE 10

RPE 10

Day 3

1

Katana Extension

1

1

5 reps

10 reps

RPE 10

RPE 10

2

Bent Over Row (Barbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

3

Pull-Up (Weighted)

1

5 reps

RPE 10

4

Single Arm Row (Cable)

1

1

5 reps

10 reps

RPE 10

RPE 10

5

Incline Bench Press (Dumbbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

6

Lying Crucifix Lateral Raise

1

1

5 reps

10 reps

RPE 10

RPE 10

7

Pec Deck (Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

8

Single Arm Overhead Tricep Extension

1

1

5 reps

10 reps

RPE 10

RPE 10

Day 3

1

Katana Extension

1

1

5 reps

10 reps

RPE 10

RPE 10

2

Bent Over Row (Barbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

3

Pull-Up (Weighted)

1

5 reps

RPE 10

4

Single Arm Row (Cable)

1

1

5 reps

10 reps

RPE 10

RPE 10

5

Incline Bench Press (Dumbbell)

1

1

5 reps

10 reps

RPE 10

RPE 10

6

Lying Crucifix Lateral Raise

1

1

5 reps

10 reps

RPE 10

RPE 10

7

Pec Deck (Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

8

Single Arm Overhead Tricep Extension

1

1

5 reps

10 reps

RPE 10

RPE 10

Day 4

1

Alternating Dumbbell Curl

1

1

5 reps

10 reps

RPE 10

RPE 10

2

Preacher Curl (EZ Bar)

1

1

5 reps

10 reps

RPE 10

RPE 10

3

Hip Adductor (Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

4

Leg Extension

1

1

5 reps

10 reps

RPE 10

RPE 10

5

Lying Leg Curl

1

1

5 reps

10 reps

RPE 10

RPE 10

6

Leg Press

1

1

5 reps

10 reps

RPE 10

RPE 10

7

Standing Calf Raise

1

1

5 reps

10 reps

RPE 10

RPE 10

8

Hanging Leg Raise

1

1

5 reps

10 reps

RPE 10

RPE 10

Day 4

1

Alternating Dumbbell Curl

1

1

5 reps

10 reps

RPE 10

RPE 10

2

Preacher Curl (EZ Bar)

1

1

5 reps

10 reps

RPE 10

RPE 10

3

Hip Adductor (Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

4

Leg Extension

1

1

5 reps

10 reps

RPE 10

RPE 10

5

Lying Leg Curl

1

1

5 reps

10 reps

RPE 10

RPE 10

6

Leg Press

1

1

5 reps

10 reps

RPE 10

RPE 10

7

Standing Calf Raise

1

1

5 reps

10 reps

RPE 10

RPE 10

8

Hanging Leg Raise

1

1

5 reps

10 reps

RPE 10

RPE 10

Day 4

1

Alternating Dumbbell Curl

1

1

5 reps

10 reps

RPE 10

RPE 10

2

Preacher Curl (EZ Bar)

1

1

5 reps

10 reps

RPE 10

RPE 10

3

Hip Adductor (Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

4

Leg Extension

1

1

5 reps

10 reps

RPE 10

RPE 10

5

Lying Leg Curl

1

1

5 reps

10 reps

RPE 10

RPE 10

6

Leg Press

1

1

5 reps

10 reps

RPE 10

RPE 10

7

Standing Calf Raise

1

1

5 reps

10 reps

RPE 10

RPE 10

8

Hanging Leg Raise

1

1

5 reps

10 reps

RPE 10

RPE 10

Day 4

1

Alternating Dumbbell Curl

1

1

5 reps

10 reps

RPE 10

RPE 10

2

Preacher Curl (EZ Bar)

1

1

5 reps

10 reps

RPE 10

RPE 10

3

Hip Adductor (Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

4

Leg Extension

1

1

5 reps

10 reps

RPE 10

RPE 10

5

Lying Leg Curl

1

1

5 reps

10 reps

RPE 10

RPE 10

6

Leg Press

1

1

5 reps

10 reps

RPE 10

RPE 10

7

Standing Calf Raise

1

1

5 reps

10 reps

RPE 10

RPE 10

8

Hanging Leg Raise

1

1

5 reps

10 reps

RPE 10

RPE 10

Day 4

1

Alternating Dumbbell Curl

1

1

5 reps

10 reps

RPE 10

RPE 10

2

Preacher Curl (EZ Bar)

1

1

5 reps

10 reps

RPE 10

RPE 10

3

Hip Adductor (Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

4

Leg Extension

1

1

5 reps

10 reps

RPE 10

RPE 10

5

Lying Leg Curl

1

1

5 reps

10 reps

RPE 10

RPE 10

6

Leg Press

1

1

5 reps

10 reps

RPE 10

RPE 10

7

Standing Calf Raise

1

1

5 reps

10 reps

RPE 10

RPE 10

8

Hanging Leg Raise

1

1

5 reps

10 reps

RPE 10

RPE 10

Day 4

1

Alternating Dumbbell Curl

1

1

5 reps

10 reps

RPE 10

RPE 10

2

Preacher Curl (EZ Bar)

1

1

5 reps

10 reps

RPE 10

RPE 10

3

Hip Adductor (Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

4

Leg Extension

1

1

5 reps

10 reps

RPE 10

RPE 10

5

Lying Leg Curl

1

1

5 reps

10 reps

RPE 10

RPE 10

6

Leg Press

1

1

5 reps

10 reps

RPE 10

RPE 10

7

Standing Calf Raise

1

1

5 reps

10 reps

RPE 10

RPE 10

8

Hanging Leg Raise

1

1

5 reps

10 reps

RPE 10

RPE 10

Day 4

1

Alternating Dumbbell Curl

1

1

5 reps

10 reps

RPE 10

RPE 10

2

Preacher Curl (EZ Bar)

1

1

5 reps

10 reps

RPE 10

RPE 10

3

Hip Adductor (Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

4

Leg Extension

1

1

5 reps

10 reps

RPE 10

RPE 10

5

Lying Leg Curl

1

1

5 reps

10 reps

RPE 10

RPE 10

6

Leg Press

1

1

5 reps

10 reps

RPE 10

RPE 10

7

Standing Calf Raise

1

1

5 reps

10 reps

RPE 10

RPE 10

8

Hanging Leg Raise

1

1

5 reps

10 reps

RPE 10

RPE 10

Day 4

1

Alternating Dumbbell Curl

1

1

5 reps

10 reps

RPE 10

RPE 10

2

Preacher Curl (EZ Bar)

1

1

5 reps

10 reps

RPE 10

RPE 10

3

Hip Adductor (Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

4

Leg Extension

1

1

5 reps

10 reps

RPE 10

RPE 10

5

Lying Leg Curl

1

1

5 reps

10 reps

RPE 10

RPE 10

6

Leg Press

1

1

5 reps

10 reps

RPE 10

RPE 10

7

Standing Calf Raise

1

1

5 reps

10 reps

RPE 10

RPE 10

8

Hanging Leg Raise

1

1

5 reps

10 reps

RPE 10

RPE 10

Day 4

1

Alternating Dumbbell Curl

1

1

5 reps

10 reps

RPE 10

RPE 10

2

Preacher Curl (EZ Bar)

1

1

5 reps

10 reps

RPE 10

RPE 10

3

Hip Adductor (Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

4

Leg Extension

1

1

5 reps

10 reps

RPE 10

RPE 10

5

Lying Leg Curl

1

1

5 reps

10 reps

RPE 10

RPE 10

6

Leg Press

1

1

5 reps

10 reps

RPE 10

RPE 10

7

Standing Calf Raise

1

1

5 reps

10 reps

RPE 10

RPE 10

8

Hanging Leg Raise

1

1

5 reps

10 reps

RPE 10

RPE 10

Day 4

1

Alternating Dumbbell Curl

1

1

5 reps

10 reps

RPE 10

RPE 10

2

Preacher Curl (EZ Bar)

1

1

5 reps

10 reps

RPE 10

RPE 10

3

Hip Adductor (Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

4

Leg Extension

1

1

5 reps

10 reps

RPE 10

RPE 10

5

Lying Leg Curl

1

1

5 reps

10 reps

RPE 10

RPE 10

6

Leg Press

1

1

5 reps

10 reps

RPE 10

RPE 10

7

Standing Calf Raise

1

1

5 reps

10 reps

RPE 10

RPE 10

8

Hanging Leg Raise

1

1

5 reps

10 reps

RPE 10

RPE 10

Day 4

1

Alternating Dumbbell Curl

1

1

5 reps

10 reps

RPE 10

RPE 10

2

Preacher Curl (EZ Bar)

1

1

5 reps

10 reps

RPE 10

RPE 10

3

Hip Adductor (Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

4

Leg Extension

1

1

5 reps

10 reps

RPE 10

RPE 10

5

Lying Leg Curl

1

1

5 reps

10 reps

RPE 10

RPE 10

6

Leg Press

1

1

5 reps

10 reps

RPE 10

RPE 10

7

Standing Calf Raise

1

1

5 reps

10 reps

RPE 10

RPE 10

8

Hanging Leg Raise

1

1

5 reps

10 reps

RPE 10

RPE 10

Day 4

1

Alternating Dumbbell Curl

1

1

5 reps

10 reps

RPE 10

RPE 10

2

Preacher Curl (EZ Bar)

1

1

5 reps

10 reps

RPE 10

RPE 10

3

Hip Adductor (Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

4

Leg Extension

1

1

5 reps

10 reps

RPE 10

RPE 10

5

Lying Leg Curl

1

1

5 reps

10 reps

RPE 10

RPE 10

6

Leg Press

1

1

5 reps

10 reps

RPE 10

RPE 10

7

Standing Calf Raise

1

1

5 reps

10 reps

RPE 10

RPE 10

8

Hanging Leg Raise

1

1

5 reps

10 reps

RPE 10

RPE 10

Day 4

1

Alternating Dumbbell Curl

1

1

5 reps

10 reps

RPE 10

RPE 10

2

Preacher Curl (EZ Bar)

1

1

5 reps

10 reps

RPE 10

RPE 10

3

Hip Adductor (Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

4

Leg Extension

1

1

5 reps

10 reps

RPE 10

RPE 10

5

Lying Leg Curl

1

1

5 reps

10 reps

RPE 10

RPE 10

6

Leg Press

1

1

5 reps

10 reps

RPE 10

RPE 10

7

Standing Calf Raise

1

1

5 reps

10 reps

RPE 10

RPE 10

8

Hanging Leg Raise

1

1

5 reps

10 reps

RPE 10

RPE 10

Day 4

1

Alternating Dumbbell Curl

1

1

5 reps

10 reps

RPE 10

RPE 10

2

Preacher Curl (EZ Bar)

1

1

5 reps

10 reps

RPE 10

RPE 10

3

Hip Adductor (Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

4

Leg Extension

1

1

5 reps

10 reps

RPE 10

RPE 10

5

Lying Leg Curl

1

1

5 reps

10 reps

RPE 10

RPE 10

6

Leg Press

1

1

5 reps

10 reps

RPE 10

RPE 10

7

Standing Calf Raise

1

1

5 reps

10 reps

RPE 10

RPE 10

8

Hanging Leg Raise

1

1

5 reps

10 reps

RPE 10

RPE 10

Day 4

1

Alternating Dumbbell Curl

1

1

5 reps

10 reps

RPE 10

RPE 10

2

Preacher Curl (EZ Bar)

1

1

5 reps

10 reps

RPE 10

RPE 10

3

Hip Adductor (Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

4

Leg Extension

1

1

5 reps

10 reps

RPE 10

RPE 10

5

Lying Leg Curl

1

1

5 reps

10 reps

RPE 10

RPE 10

6

Leg Press

1

1

5 reps

10 reps

RPE 10

RPE 10

7

Standing Calf Raise

1

1

5 reps

10 reps

RPE 10

RPE 10

8

Hanging Leg Raise

1

1

5 reps

10 reps

RPE 10

RPE 10

Day 4

1

Alternating Dumbbell Curl

1

1

5 reps

10 reps

RPE 10

RPE 10

2

Preacher Curl (EZ Bar)

1

1

5 reps

10 reps

RPE 10

RPE 10

3

Hip Adductor (Machine)

1

1

5 reps

10 reps

RPE 10

RPE 10

4

Leg Extension

1

1

5 reps

10 reps

RPE 10

RPE 10

5

Lying Leg Curl

1

1

5 reps

10 reps

RPE 10

RPE 10

6

Leg Press

1

1

5 reps

10 reps

RPE 10

RPE 10

7

Standing Calf Raise

1

1

5 reps

10 reps

RPE 10

RPE 10

8

Hanging Leg Raise

1

1

5 reps

10 reps

RPE 10

RPE 10

Day 1

1

Bench Press (Barbell)

1 Set

1 Set

3 Reps

5 Reps

@9

@9

2

Lateral Raise (Dumbbell)

1 Set

1 Set

5 Reps

10 Reps

@10

@10

3

Incline Bench Press (Smith Machine)

1 Set

1 Set

5 Reps

10 Reps

@10

@10

4

Lat Pulldown (Neutral Grip)

1 Set

1 Set

5 Reps

10 Reps

@10

@10

5

Chest Supported Row (Smith Machine)

1 Set

1 Set

5 Reps

10 Reps

@10

@10

6

Shoulder Press (Machine)

1 Set

5 Reps

@10

7

JM Press (Smith Machine)

1 Set

1 Set

5 Reps

10 Reps

@10

@10

Day 2

1

Preacher Curl (Cable)

1 Set

1 Set

5 Reps

10 Reps

@10

@10

2

Incline Curl (Dumbbell)

1 Set

1 Set

5 Reps

10 Reps

@10

@10

3

Leg Curl

1 Set

5 Reps

@10

4

Romanian Deadlift (Barbell)

1 Set

1 Set

5 Reps

10 Reps

@10

@10

5

Squat (Smith Machine)

1 Set

1 Set

5 Reps

10 Reps

@10

@10

6

Unilaterel Leg Extension

1 Set

1 Set

5 Reps

10 Reps

@10

@10

7

Seated Calf Raise

1 Set

1 Set

5 Reps

10 Reps

@10

@10

8

Abs Crunch (Weighted)

1 Set

1 Set

5 Reps

10 Reps

@10

@10

Day 3

1

Katana Extension

1 Set

1 Set

5 Reps

10 Reps

@10

@10

2

Bent Over Row (Barbell)

1 Set

1 Set

5 Reps

10 Reps

@10

@10

3

Pull-Up (Weighted)

1 Set

5 Reps

@10

4

Single Arm Row (Cable)

1 Set

1 Set

5 Reps

10 Reps

@10

@10

5

Incline Bench Press (Dumbbell)

1 Set

1 Set

5 Reps

10 Reps

@10

@10

6

Lying Crucifix Lateral Raise

1 Set

1 Set

5 Reps

10 Reps

@10

@10

7

Pec Deck (Machine)

1 Set

1 Set

5 Reps

10 Reps

@10

@10

8

Single Arm Overhead Tricep Extension

1 Set

1 Set

5 Reps

10 Reps

@10

@10

Day 4

1

Alternating Dumbbell Curl

1 Set

1 Set

5 Reps

10 Reps

@10

@10

2

Preacher Curl (EZ Bar)

1 Set

1 Set

5 Reps

10 Reps

@10

@10

3

Hip Adductor (Machine)

1 Set

1 Set

5 Reps

10 Reps

@10

@10

4

Leg Extension

1 Set

1 Set

5 Reps

10 Reps

@10

@10

5

Lying Leg Curl

1 Set

1 Set

5 Reps

10 Reps

@10

@10

6

Leg Press

1 Set

1 Set

5 Reps

10 Reps

@10

@10

7

Standing Calf Raise

1 Set

1 Set

5 Reps

10 Reps

@10

@10

8

Hanging Leg Raise

1 Set

1 Set

5 Reps

10 Reps

@10

@10