Program Description
Upper focus
Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting, Bodyweight Fitness
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout70 minutes
- CreatedJul 15, 2024 02:41
- Last EditedJul 16, 2024 12:35
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
8 reps
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Cable Crossover
3
10 reps
4
Chest Press (Machine)
3
10 reps
5
Low Cable Fly Crossover
3
15 reps
6
Svend Press
3
15 reps
7
Hex Dumbbell Press
3
15 reps
8
Lying Tricep Extension (Barbell)
1
2
10 reps
8 reps
9
Tricep Extension (Dumbbell)
3
10 reps
10
Tricep Extension (Cable)
3
10 reps
11
Barbell Front Raise
1
1
2
15 reps
12 reps
8 reps
12
Overhead Tricep Extension (Cable)
3
10 reps
13
Landmine Twist
3
15 reps
14
Dip (Assisted)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
8 reps
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Cable Crossover
3
10 reps
4
Chest Press (Machine)
3
10 reps
5
Low Cable Fly Crossover
3
15 reps
6
Svend Press
3
15 reps
7
Hex Dumbbell Press
3
15 reps
8
Lying Tricep Extension (Barbell)
1
2
10 reps
8 reps
9
Tricep Extension (Dumbbell)
3
10 reps
10
Tricep Extension (Cable)
3
10 reps
11
Barbell Front Raise
1
1
2
15 reps
12 reps
8 reps
12
Overhead Tricep Extension (Cable)
3
10 reps
13
Landmine Twist
3
15 reps
14
Dip (Assisted)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
8 reps
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Cable Crossover
3
10 reps
4
Chest Press (Machine)
3
10 reps
5
Low Cable Fly Crossover
3
15 reps
6
Svend Press
3
15 reps
7
Hex Dumbbell Press
3
15 reps
8
Lying Tricep Extension (Barbell)
1
2
10 reps
8 reps
9
Tricep Extension (Dumbbell)
3
10 reps
10
Tricep Extension (Cable)
3
10 reps
11
Barbell Front Raise
1
1
2
15 reps
12 reps
8 reps
12
Overhead Tricep Extension (Cable)
3
10 reps
13
Landmine Twist
3
15 reps
14
Dip (Assisted)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
8 reps
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Cable Crossover
3
10 reps
4
Chest Press (Machine)
3
10 reps
5
Low Cable Fly Crossover
3
15 reps
6
Svend Press
3
15 reps
7
Hex Dumbbell Press
3
15 reps
8
Lying Tricep Extension (Barbell)
1
2
10 reps
8 reps
9
Tricep Extension (Dumbbell)
3
10 reps
10
Tricep Extension (Cable)
3
10 reps
11
Barbell Front Raise
1
1
2
15 reps
12 reps
8 reps
12
Overhead Tricep Extension (Cable)
3
10 reps
13
Landmine Twist
3
15 reps
14
Dip (Assisted)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
8 reps
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Cable Crossover
3
10 reps
4
Chest Press (Machine)
3
10 reps
5
Low Cable Fly Crossover
3
15 reps
6
Svend Press
3
15 reps
7
Hex Dumbbell Press
3
15 reps
8
Lying Tricep Extension (Barbell)
1
2
10 reps
8 reps
9
Tricep Extension (Dumbbell)
3
10 reps
10
Tricep Extension (Cable)
3
10 reps
11
Barbell Front Raise
1
1
2
15 reps
12 reps
8 reps
12
Overhead Tricep Extension (Cable)
3
10 reps
13
Landmine Twist
3
15 reps
14
Dip (Assisted)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
8 reps
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Cable Crossover
3
10 reps
4
Chest Press (Machine)
3
10 reps
5
Low Cable Fly Crossover
3
15 reps
6
Svend Press
3
15 reps
7
Hex Dumbbell Press
3
15 reps
8
Lying Tricep Extension (Barbell)
1
2
10 reps
8 reps
9
Tricep Extension (Dumbbell)
3
10 reps
10
Tricep Extension (Cable)
3
10 reps
11
Barbell Front Raise
1
1
2
15 reps
12 reps
8 reps
12
Overhead Tricep Extension (Cable)
3
10 reps
13
Landmine Twist
3
15 reps
14
Dip (Assisted)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
8 reps
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Cable Crossover
3
10 reps
4
Chest Press (Machine)
3
10 reps
5
Low Cable Fly Crossover
3
15 reps
6
Svend Press
3
15 reps
7
Hex Dumbbell Press
3
15 reps
8
Lying Tricep Extension (Barbell)
1
2
10 reps
8 reps
9
Tricep Extension (Dumbbell)
3
10 reps
10
Tricep Extension (Cable)
3
10 reps
11
Barbell Front Raise
1
1
2
15 reps
12 reps
8 reps
12
Overhead Tricep Extension (Cable)
3
10 reps
13
Landmine Twist
3
15 reps
14
Dip (Assisted)
3
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
10 reps
8 reps
2
Incline Bench Press (Dumbbell)
3
10 reps
3
Cable Crossover
3
10 reps
4
Chest Press (Machine)
3
10 reps
5
Low Cable Fly Crossover
3
15 reps
6
Svend Press
3
15 reps
7
Hex Dumbbell Press
3
15 reps
8
Lying Tricep Extension (Barbell)
1
2
10 reps
8 reps
9
Tricep Extension (Dumbbell)
3
10 reps
10
Tricep Extension (Cable)
3
10 reps
11
Barbell Front Raise
1
1
2
15 reps
12 reps
8 reps
12
Overhead Tricep Extension (Cable)
3
10 reps
13
Landmine Twist
3
15 reps
14
Dip (Assisted)
3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
2
Seated Row (Cable)
3
10 reps
3
Straight Arm Lat Pull Down
3
10 reps
4
Rear Delt Row
3
10 reps
5
Upright Row (Barbell)
1
2
10 reps
8 reps
6
Upright Row (Dumbbell)
3
6 reps
7
Bicep Curl (Barbell)
3
10 reps
8
Preacher Curl (Dumbbell)
3
10 reps
9
Incline Curl (Dumbbell)
3
10 reps
10
Hammer Curl
3
10 reps
11
Inverted Row
3
15 reps
12
Prone Dumbbell Spider Curl
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
2
Seated Row (Cable)
3
10 reps
3
Straight Arm Lat Pull Down
3
10 reps
4
Rear Delt Row
3
10 reps
5
Upright Row (Barbell)
1
2
10 reps
8 reps
6
Upright Row (Dumbbell)
3
6 reps
7
Bicep Curl (Barbell)
3
10 reps
8
Preacher Curl (Dumbbell)
3
10 reps
9
Incline Curl (Dumbbell)
3
10 reps
10
Hammer Curl
3
10 reps
11
Inverted Row
3
15 reps
12
Prone Dumbbell Spider Curl
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
2
Seated Row (Cable)
3
10 reps
3
Straight Arm Lat Pull Down
3
10 reps
4
Rear Delt Row
3
10 reps
5
Upright Row (Barbell)
1
2
10 reps
8 reps
6
Upright Row (Dumbbell)
3
6 reps
7
Bicep Curl (Barbell)
3
10 reps
8
Preacher Curl (Dumbbell)
3
10 reps
9
Incline Curl (Dumbbell)
3
10 reps
10
Hammer Curl
3
10 reps
11
Inverted Row
3
15 reps
12
Prone Dumbbell Spider Curl
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
2
Seated Row (Cable)
3
10 reps
3
Straight Arm Lat Pull Down
3
10 reps
4
Rear Delt Row
3
10 reps
5
Upright Row (Barbell)
1
2
10 reps
8 reps
6
Upright Row (Dumbbell)
3
6 reps
7
Bicep Curl (Barbell)
3
10 reps
8
Preacher Curl (Dumbbell)
3
10 reps
9
Incline Curl (Dumbbell)
3
10 reps
10
Hammer Curl
3
10 reps
11
Inverted Row
3
15 reps
12
Prone Dumbbell Spider Curl
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
2
Seated Row (Cable)
3
10 reps
3
Straight Arm Lat Pull Down
3
10 reps
4
Rear Delt Row
3
10 reps
5
Upright Row (Barbell)
1
2
10 reps
8 reps
6
Upright Row (Dumbbell)
3
6 reps
7
Bicep Curl (Barbell)
3
10 reps
8
Preacher Curl (Dumbbell)
3
10 reps
9
Incline Curl (Dumbbell)
3
10 reps
10
Hammer Curl
3
10 reps
11
Inverted Row
3
15 reps
12
Prone Dumbbell Spider Curl
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
2
Seated Row (Cable)
3
10 reps
3
Straight Arm Lat Pull Down
3
10 reps
4
Rear Delt Row
3
10 reps
5
Upright Row (Barbell)
1
2
10 reps
8 reps
6
Upright Row (Dumbbell)
3
6 reps
7
Bicep Curl (Barbell)
3
10 reps
8
Preacher Curl (Dumbbell)
3
10 reps
9
Incline Curl (Dumbbell)
3
10 reps
10
Hammer Curl
3
10 reps
11
Inverted Row
3
15 reps
12
Prone Dumbbell Spider Curl
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
2
Seated Row (Cable)
3
10 reps
3
Straight Arm Lat Pull Down
3
10 reps
4
Rear Delt Row
3
10 reps
5
Upright Row (Barbell)
1
2
10 reps
8 reps
6
Upright Row (Dumbbell)
3
6 reps
7
Bicep Curl (Barbell)
3
10 reps
8
Preacher Curl (Dumbbell)
3
10 reps
9
Incline Curl (Dumbbell)
3
10 reps
10
Hammer Curl
3
10 reps
11
Inverted Row
3
15 reps
12
Prone Dumbbell Spider Curl
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
2
Seated Row (Cable)
3
10 reps
3
Straight Arm Lat Pull Down
3
10 reps
4
Rear Delt Row
3
10 reps
5
Upright Row (Barbell)
1
2
10 reps
8 reps
6
Upright Row (Dumbbell)
3
6 reps
7
Bicep Curl (Barbell)
3
10 reps
8
Preacher Curl (Dumbbell)
3
10 reps
9
Incline Curl (Dumbbell)
3
10 reps
10
Hammer Curl
3
10 reps
11
Inverted Row
3
15 reps
12
Prone Dumbbell Spider Curl
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
10 reps
8 reps
2
Lunge (Dumbbell)
3
8 reps
3
Leg Press (45 Degrees)
3
12 reps
4
Lying Leg Curl
3
15 reps
5
Leg Extension
3
15 reps
6
Standing Calf Raise
1
3
1
10 reps
8 reps
6 reps
7
Seated Calf Raise
5
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
10 reps
8 reps
2
Lunge (Dumbbell)
3
8 reps
3
Leg Press (45 Degrees)
3
12 reps
4
Lying Leg Curl
3
15 reps
5
Leg Extension
3
15 reps
6
Standing Calf Raise
1
3
1
10 reps
8 reps
6 reps
7
Seated Calf Raise
5
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
10 reps
8 reps
2
Lunge (Dumbbell)
3
8 reps
3
Leg Press (45 Degrees)
3
12 reps
4
Lying Leg Curl
3
15 reps
5
Leg Extension
3
15 reps
6
Standing Calf Raise
1
3
1
10 reps
8 reps
6 reps
7
Seated Calf Raise
5
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
10 reps
8 reps
2
Lunge (Dumbbell)
3
8 reps
3
Leg Press (45 Degrees)
3
12 reps
4
Lying Leg Curl
3
15 reps
5
Leg Extension
3
15 reps
6
Standing Calf Raise
1
3
1
10 reps
8 reps
6 reps
7
Seated Calf Raise
5
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
10 reps
8 reps
2
Lunge (Dumbbell)
3
8 reps
3
Leg Press (45 Degrees)
3
12 reps
4
Lying Leg Curl
3
15 reps
5
Leg Extension
3
15 reps
6
Standing Calf Raise
1
3
1
10 reps
8 reps
6 reps
7
Seated Calf Raise
5
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
10 reps
8 reps
2
Lunge (Dumbbell)
3
8 reps
3
Leg Press (45 Degrees)
3
12 reps
4
Lying Leg Curl
3
15 reps
5
Leg Extension
3
15 reps
6
Standing Calf Raise
1
3
1
10 reps
8 reps
6 reps
7
Seated Calf Raise
5
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
10 reps
8 reps
2
Lunge (Dumbbell)
3
8 reps
3
Leg Press (45 Degrees)
3
12 reps
4
Lying Leg Curl
3
15 reps
5
Leg Extension
3
15 reps
6
Standing Calf Raise
1
3
1
10 reps
8 reps
6 reps
7
Seated Calf Raise
5
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
10 reps
8 reps
2
Lunge (Dumbbell)
3
8 reps
3
Leg Press (45 Degrees)
3
12 reps
4
Lying Leg Curl
3
15 reps
5
Leg Extension
3
15 reps
6
Standing Calf Raise
1
3
1
10 reps
8 reps
6 reps
7
Seated Calf Raise
5
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
10 reps
8 reps
6 reps
2
Chest Fly (Dumbbell)
3
10 reps
3
Cable Crossover
3
10 reps
4
Tricep Kickback
3
10 reps
5
Svend Press
3
15 reps
6
Hex Dumbbell Press
3
15 reps
7
Chest Press (Machine)
3
15 reps
8
Dip (Assisted)
3
15 reps
9
Lateral Raise (Cable)
3
12 reps
10
Hammer Curl
3
10 reps
11
Tricep Extension (Dumbbell)
3
10 reps
12
Overhead Tricep Extension (Cable)
3
10 reps
13
Seated Overhead Press (Dumbbell)
2
2
10 reps
8 reps
14
Chest Fly (Cable)
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
10 reps
8 reps
6 reps
2
Chest Fly (Dumbbell)
3
10 reps
3
Cable Crossover
3
10 reps
4
Tricep Kickback
3
10 reps
5
Svend Press
3
15 reps
6
Hex Dumbbell Press
3
15 reps
7
Chest Press (Machine)
3
15 reps
8
Dip (Assisted)
3
15 reps
9
Lateral Raise (Cable)
3
12 reps
10
Hammer Curl
3
10 reps
11
Tricep Extension (Dumbbell)
3
10 reps
12
Overhead Tricep Extension (Cable)
3
10 reps
13
Seated Overhead Press (Dumbbell)
2
2
10 reps
8 reps
14
Chest Fly (Cable)
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
10 reps
8 reps
6 reps
2
Chest Fly (Dumbbell)
3
10 reps
3
Cable Crossover
3
10 reps
4
Tricep Kickback
3
10 reps
5
Svend Press
3
15 reps
6
Hex Dumbbell Press
3
15 reps
7
Chest Press (Machine)
3
15 reps
8
Dip (Assisted)
3
15 reps
9
Lateral Raise (Cable)
3
12 reps
10
Hammer Curl
3
10 reps
11
Tricep Extension (Dumbbell)
3
10 reps
12
Overhead Tricep Extension (Cable)
3
10 reps
13
Seated Overhead Press (Dumbbell)
2
2
10 reps
8 reps
14
Chest Fly (Cable)
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
10 reps
8 reps
6 reps
2
Chest Fly (Dumbbell)
3
10 reps
3
Cable Crossover
3
10 reps
4
Tricep Kickback
3
10 reps
5
Svend Press
3
15 reps
6
Hex Dumbbell Press
3
15 reps
7
Chest Press (Machine)
3
15 reps
8
Dip (Assisted)
3
15 reps
9
Lateral Raise (Cable)
3
12 reps
10
Hammer Curl
3
10 reps
11
Tricep Extension (Dumbbell)
3
10 reps
12
Overhead Tricep Extension (Cable)
3
10 reps
13
Seated Overhead Press (Dumbbell)
2
2
10 reps
8 reps
14
Chest Fly (Cable)
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
10 reps
8 reps
6 reps
2
Chest Fly (Dumbbell)
3
10 reps
3
Cable Crossover
3
10 reps
4
Tricep Kickback
3
10 reps
5
Svend Press
3
15 reps
6
Hex Dumbbell Press
3
15 reps
7
Chest Press (Machine)
3
15 reps
8
Dip (Assisted)
3
15 reps
9
Lateral Raise (Cable)
3
12 reps
10
Hammer Curl
3
10 reps
11
Tricep Extension (Dumbbell)
3
10 reps
12
Overhead Tricep Extension (Cable)
3
10 reps
13
Seated Overhead Press (Dumbbell)
2
2
10 reps
8 reps
14
Chest Fly (Cable)
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
10 reps
8 reps
6 reps
2
Chest Fly (Dumbbell)
3
10 reps
3
Cable Crossover
3
10 reps
4
Tricep Kickback
3
10 reps
5
Svend Press
3
15 reps
6
Hex Dumbbell Press
3
15 reps
7
Chest Press (Machine)
3
15 reps
8
Dip (Assisted)
3
15 reps
9
Lateral Raise (Cable)
3
12 reps
10
Hammer Curl
3
10 reps
11
Tricep Extension (Dumbbell)
3
10 reps
12
Overhead Tricep Extension (Cable)
3
10 reps
13
Seated Overhead Press (Dumbbell)
2
2
10 reps
8 reps
14
Chest Fly (Cable)
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
10 reps
8 reps
6 reps
2
Chest Fly (Dumbbell)
3
10 reps
3
Cable Crossover
3
10 reps
4
Tricep Kickback
3
10 reps
5
Svend Press
3
15 reps
6
Hex Dumbbell Press
3
15 reps
7
Chest Press (Machine)
3
15 reps
8
Dip (Assisted)
3
15 reps
9
Lateral Raise (Cable)
3
12 reps
10
Hammer Curl
3
10 reps
11
Tricep Extension (Dumbbell)
3
10 reps
12
Overhead Tricep Extension (Cable)
3
10 reps
13
Seated Overhead Press (Dumbbell)
2
2
10 reps
8 reps
14
Chest Fly (Cable)
3
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
1
10 reps
8 reps
6 reps
2
Chest Fly (Dumbbell)
3
10 reps
3
Cable Crossover
3
10 reps
4
Tricep Kickback
3
10 reps
5
Svend Press
3
15 reps
6
Hex Dumbbell Press
3
15 reps
7
Chest Press (Machine)
3
15 reps
8
Dip (Assisted)
3
15 reps
9
Lateral Raise (Cable)
3
12 reps
10
Hammer Curl
3
10 reps
11
Tricep Extension (Dumbbell)
3
10 reps
12
Overhead Tricep Extension (Cable)
3
10 reps
13
Seated Overhead Press (Dumbbell)
2
2
10 reps
8 reps
14
Chest Fly (Cable)
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10 reps
2
Bent Over Row (Barbell)
3
10 reps
3
T-Bar Row
3
12 reps
4
Upright Row (Cable)
3
10 reps
5
Bicep Curl (Cable)
4
10 reps
6
Concentration Curl
3
10 reps
7
Reverse Bicep Curl (Dumbbell)
3
10 reps
8
Inverted Row
4
9
Single Arm Row (Dumbbell)
3
10
Lat Pulldown
4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10 reps
2
Bent Over Row (Barbell)
3
10 reps
3
T-Bar Row
3
12 reps
4
Upright Row (Cable)
3
10 reps
5
Bicep Curl (Cable)
4
10 reps
6
Concentration Curl
3
10 reps
7
Reverse Bicep Curl (Dumbbell)
3
10 reps
8
Inverted Row
4
9
Single Arm Row (Dumbbell)
3
10
Lat Pulldown
4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10 reps
2
Bent Over Row (Barbell)
3
10 reps
3
T-Bar Row
3
12 reps
4
Upright Row (Cable)
3
10 reps
5
Bicep Curl (Cable)
4
10 reps
6
Concentration Curl
3
10 reps
7
Reverse Bicep Curl (Dumbbell)
3
10 reps
8
Inverted Row
4
9
Single Arm Row (Dumbbell)
3
10
Lat Pulldown
4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10 reps
2
Bent Over Row (Barbell)
3
10 reps
3
T-Bar Row
3
12 reps
4
Upright Row (Cable)
3
10 reps
5
Bicep Curl (Cable)
4
10 reps
6
Concentration Curl
3
10 reps
7
Reverse Bicep Curl (Dumbbell)
3
10 reps
8
Inverted Row
4
9
Single Arm Row (Dumbbell)
3
10
Lat Pulldown
4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10 reps
2
Bent Over Row (Barbell)
3
10 reps
3
T-Bar Row
3
12 reps
4
Upright Row (Cable)
3
10 reps
5
Bicep Curl (Cable)
4
10 reps
6
Concentration Curl
3
10 reps
7
Reverse Bicep Curl (Dumbbell)
3
10 reps
8
Inverted Row
4
9
Single Arm Row (Dumbbell)
3
10
Lat Pulldown
4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10 reps
2
Bent Over Row (Barbell)
3
10 reps
3
T-Bar Row
3
12 reps
4
Upright Row (Cable)
3
10 reps
5
Bicep Curl (Cable)
4
10 reps
6
Concentration Curl
3
10 reps
7
Reverse Bicep Curl (Dumbbell)
3
10 reps
8
Inverted Row
4
9
Single Arm Row (Dumbbell)
3
10
Lat Pulldown
4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10 reps
2
Bent Over Row (Barbell)
3
10 reps
3
T-Bar Row
3
12 reps
4
Upright Row (Cable)
3
10 reps
5
Bicep Curl (Cable)
4
10 reps
6
Concentration Curl
3
10 reps
7
Reverse Bicep Curl (Dumbbell)
3
10 reps
8
Inverted Row
4
9
Single Arm Row (Dumbbell)
3
10
Lat Pulldown
4
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
10 reps
2
Bent Over Row (Barbell)
3
10 reps
3
T-Bar Row
3
12 reps
4
Upright Row (Cable)
3
10 reps
5
Bicep Curl (Cable)
4
10 reps
6
Concentration Curl
3
10 reps
7
Reverse Bicep Curl (Dumbbell)
3
10 reps
8
Inverted Row
4
9
Single Arm Row (Dumbbell)
3
10
Lat Pulldown
4
Week 1
1 / 8 Weeks
Day 3
1
Squat (Barbell)2 Sets
2 Sets
10 Reps
8 Reps
2
Lunge (Dumbbell)3 Sets
8 Reps
3
Leg Press (45 Degrees)3 Sets
12 Reps
4
Lying Leg Curl3 Sets
15 Reps
5
Leg Extension3 Sets
15 Reps
6
Standing Calf Raise1 Set
3 Sets
1 Set
10 Reps
8 Reps
6 Reps
7
Seated Calf Raise5 Sets
15 Reps
Day 5
1
Seated Row (Cable)4 Sets
10 Reps
2
Bent Over Row (Barbell)3 Sets
10 Reps
3
T-Bar Row3 Sets
12 Reps
4
Upright Row (Cable)3 Sets
10 Reps
5
Bicep Curl (Cable)4 Sets
10 Reps
6
Concentration Curl3 Sets
10 Reps
7
Reverse Bicep Curl (Dumbbell)3 Sets
10 Reps
8
Inverted Row4 Sets
9
Single Arm Row (Dumbbell)3 Sets
10
Lat Pulldown4 Sets
Day 2
1
Lat Pulldown3 Sets
15 Reps
2
Seated Row (Cable)3 Sets
10 Reps
3
Straight Arm Lat Pull Down3 Sets
10 Reps
4
Rear Delt Row3 Sets
10 Reps
5
Upright Row (Barbell)1 Set
2 Sets
10 Reps
8 Reps
6
Upright Row (Dumbbell)3 Sets
6 Reps
7
Bicep Curl (Barbell)3 Sets
10 Reps
8
Preacher Curl (Dumbbell)3 Sets
10 Reps
9
Incline Curl (Dumbbell)3 Sets
10 Reps
10
Hammer Curl3 Sets
10 Reps
11
Inverted Row3 Sets
15 Reps
12
Prone Dumbbell Spider Curl3 Sets
15 Reps
Day 4
1
Bench Press (Barbell)2 Sets
1 Set
1 Set
10 Reps
8 Reps
6 Reps
2
Chest Fly (Dumbbell)3 Sets
10 Reps
3
Cable Crossover3 Sets
10 Reps
4
Tricep Kickback3 Sets
10 Reps
5
Svend Press3 Sets
15 Reps
6
Hex Dumbbell Press3 Sets
15 Reps
7
Chest Press (Machine)3 Sets
15 Reps
8
Dip (Assisted)3 Sets
15 Reps
9
Lateral Raise (Cable)3 Sets
12 Reps
10
Hammer Curl3 Sets
10 Reps
11
Tricep Extension (Dumbbell)3 Sets
10 Reps
12
Overhead Tricep Extension (Cable)3 Sets
10 Reps
13
Seated Overhead Press (Dumbbell)2 Sets
2 Sets
10 Reps
8 Reps
14
Chest Fly (Cable)3 Sets
15 Reps
Day 1
1
Bench Press (Dumbbell)2 Sets
1 Set
10 Reps
8 Reps
2
Incline Bench Press (Dumbbell)3 Sets
10 Reps
3
Cable Crossover3 Sets
10 Reps
4
Chest Press (Machine)3 Sets
10 Reps
5
Low Cable Fly Crossover3 Sets
15 Reps
6
Svend Press3 Sets
15 Reps
7
Hex Dumbbell Press3 Sets
15 Reps
8
Lying Tricep Extension (Barbell)1 Set
2 Sets
10 Reps
8 Reps
9
Tricep Extension (Dumbbell)3 Sets
10 Reps
10
Tricep Extension (Cable)3 Sets
10 Reps
11
Barbell Front Raise1 Set
1 Set
2 Sets
15 Reps
12 Reps
8 Reps
12
Overhead Tricep Extension (Cable)3 Sets
10 Reps
13
Landmine Twist3 Sets
15 Reps
14
Dip (Assisted)3 Sets