Program Description
To rip soap off the walls, at olive garden
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedJul 19, 2024 06:35
- Last EditedOct 06, 2024 12:15
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3-5 reps
2
Incline Bench Press (Barbell)
3
3-5 reps
3
Chest Fly (Machine)
3
6-10 reps
4
Triceps press
3
8-12 reps
5
Overhead Press (Barbell)
3
3-5 reps
6
Tricep Pushdown (Cable)
3
8-10 reps
7
Lateral Raise (Machine)
3
15-20 reps
8
Dip (Assisted)
3
5 reps
9
Chest Press (Machine)
3
5-6 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
2
Incline Bench Press (Smith Machine)
3
4-8 reps
3
Chest Fly (Machine)
3
6-10 reps
4
Triceps press
3
8-12 reps
5
Overhead Press (Barbell)
3
3-5 reps
6
Tricep Pushdown (Cable)
3
8-10 reps
7
Lateral Raise (Machine)
3
15-20 reps
8
Dip (Assisted)
3
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
2
Incline Bench Press (Smith Machine)
3
4-8 reps
3
Chest Fly (Machine)
3
6-10 reps
4
Triceps press
3
8-12 reps
5
Overhead Press (Barbell)
3
3-5 reps
6
Tricep Pushdown (Cable)
3
8-10 reps
7
Lateral Raise (Machine)
3
15-20 reps
8
Dip (Assisted)
3
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
2
Incline Bench Press (Smith Machine)
3
4-8 reps
3
Chest Fly (Machine)
3
6-10 reps
4
Triceps press
3
8-12 reps
5
Overhead Press (Barbell)
3
3-5 reps
6
Tricep Pushdown (Cable)
3
8-10 reps
7
Lateral Raise (Machine)
3
15-20 reps
8
Dip (Assisted)
3
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
2
Incline Bench Press (Smith Machine)
3
4-8 reps
3
Chest Fly (Machine)
3
6-10 reps
4
Triceps press
3
8-12 reps
5
Overhead Press (Barbell)
3
3-5 reps
6
Tricep Pushdown (Cable)
3
8-10 reps
7
Lateral Raise (Machine)
3
15-20 reps
8
Dip (Assisted)
3
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
2
Incline Bench Press (Smith Machine)
3
4-8 reps
3
Chest Fly (Machine)
3
6-10 reps
4
Triceps press
3
8-12 reps
5
Overhead Press (Barbell)
3
3-5 reps
6
Tricep Pushdown (Cable)
3
8-10 reps
7
Lateral Raise (Machine)
3
15-20 reps
8
Dip (Assisted)
3
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
2
Incline Bench Press (Smith Machine)
3
4-8 reps
3
Chest Fly (Machine)
3
6-10 reps
4
Triceps press
3
8-12 reps
5
Overhead Press (Barbell)
3
3-5 reps
6
Tricep Pushdown (Cable)
3
8-10 reps
7
Lateral Raise (Machine)
3
15-20 reps
8
Dip (Assisted)
3
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
2
Incline Bench Press (Smith Machine)
3
4-8 reps
3
Chest Fly (Machine)
3
6-10 reps
4
Triceps press
3
8-12 reps
5
Overhead Press (Barbell)
3
3-5 reps
6
Tricep Pushdown (Cable)
3
8-10 reps
7
Lateral Raise (Machine)
3
15-20 reps
8
Dip (Assisted)
3
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
2
Incline Bench Press (Smith Machine)
3
4-8 reps
3
Chest Fly (Machine)
3
6-10 reps
4
Triceps press
3
8-12 reps
5
Overhead Press (Barbell)
3
3-5 reps
6
Tricep Pushdown (Cable)
3
8-10 reps
7
Lateral Raise (Machine)
3
15-20 reps
8
Dip (Assisted)
3
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
2
Incline Bench Press (Smith Machine)
3
4-8 reps
3
Chest Fly (Machine)
3
6-10 reps
4
Triceps press
3
8-12 reps
5
Overhead Press (Barbell)
3
3-5 reps
6
Tricep Pushdown (Cable)
3
8-10 reps
7
Lateral Raise (Machine)
3
15-20 reps
8
Dip (Assisted)
3
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
2
Incline Bench Press (Smith Machine)
3
4-8 reps
3
Chest Fly (Machine)
3
6-10 reps
4
Triceps press
3
8-12 reps
5
Overhead Press (Barbell)
3
3-5 reps
6
Tricep Pushdown (Cable)
3
8-10 reps
7
Lateral Raise (Machine)
3
15-20 reps
8
Dip (Assisted)
3
5 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
2
Incline Bench Press (Smith Machine)
3
4-8 reps
3
Chest Fly (Machine)
3
6-10 reps
4
Triceps press
3
8-12 reps
5
Overhead Press (Barbell)
3
3-5 reps
6
Tricep Pushdown (Cable)
3
8-10 reps
7
Lateral Raise (Machine)
3
15-20 reps
8
Dip (Assisted)
3
5 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
2
Seated Row (Machine)
3
8-10 reps
3
Hammer Curl
5
4-8 reps
4
T-Bar Row
3
5-8 reps
5
Bicep Curl (Dumbbell)
5
4-8 reps
6
Face Pull
4
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
2
Seated Row (Machine)
3
8-10 reps
3
Hammer Curl
5
4-8 reps
4
T-Bar Row
3
5-8 reps
5
Bicep Curl (Dumbbell)
5
4-8 reps
6
Face Pull
4
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
2
Seated Row (Machine)
3
8-10 reps
3
Hammer Curl
5
4-8 reps
4
T-Bar Row
3
5-8 reps
5
Bicep Curl (Dumbbell)
5
4-8 reps
6
Face Pull
4
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
2
Seated Row (Machine)
3
8-10 reps
3
Hammer Curl
5
4-8 reps
4
T-Bar Row
3
5-8 reps
5
Bicep Curl (Dumbbell)
5
4-8 reps
6
Face Pull
4
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
2
Seated Row (Machine)
3
8-10 reps
3
Hammer Curl
5
4-8 reps
4
T-Bar Row
3
5-8 reps
5
Bicep Curl (Dumbbell)
5
4-8 reps
6
Face Pull
4
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
2
Seated Row (Machine)
3
8-10 reps
3
Hammer Curl
5
4-8 reps
4
T-Bar Row
3
5-8 reps
5
Bicep Curl (Dumbbell)
5
4-8 reps
6
Face Pull
4
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
2
Seated Row (Machine)
3
8-10 reps
3
Hammer Curl
5
4-8 reps
4
T-Bar Row
3
5-8 reps
5
Bicep Curl (Dumbbell)
5
4-8 reps
6
Face Pull
4
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
2
Seated Row (Machine)
3
8-10 reps
3
Hammer Curl
5
4-8 reps
4
T-Bar Row
3
5-8 reps
5
Bicep Curl (Dumbbell)
5
4-8 reps
6
Face Pull
4
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
2
Seated Row (Machine)
3
8-10 reps
3
Hammer Curl
5
4-8 reps
4
T-Bar Row
3
5-8 reps
5
Bicep Curl (Dumbbell)
5
4-8 reps
6
Face Pull
4
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
2
Seated Row (Machine)
3
8-10 reps
3
Hammer Curl
5
4-8 reps
4
T-Bar Row
3
5-8 reps
5
Bicep Curl (Dumbbell)
5
4-8 reps
6
Face Pull
4
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
2
Seated Row (Machine)
3
8-10 reps
3
Hammer Curl
5
4-8 reps
4
T-Bar Row
3
5-8 reps
5
Bicep Curl (Dumbbell)
5
4-8 reps
6
Face Pull
4
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
2
Seated Row (Machine)
3
8-10 reps
3
Hammer Curl
5
4-8 reps
4
T-Bar Row
3
5-8 reps
5
Bicep Curl (Dumbbell)
5
4-8 reps
6
Face Pull
4
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
2
Leg Press
3
8-10 reps
3
Calf Raise (Leg Press)
4
12-24 reps
4
Leg Curl
3
5-10 reps
5
Leg Extension
3
5-10 reps
6
Glute Bridge (Barbell)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
2
Leg Press
3
8-10 reps
3
Calf Raise (Leg Press)
4
12-24 reps
4
Leg Curl
3
5-10 reps
5
Leg Extension
3
5-10 reps
6
Glute Bridge (Barbell)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
2
Leg Press
3
8-10 reps
3
Calf Raise (Leg Press)
4
12-24 reps
4
Leg Curl
3
5-10 reps
5
Leg Extension
3
5-10 reps
6
Glute Bridge (Barbell)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
2
Leg Press
3
8-10 reps
3
Calf Raise (Leg Press)
4
12-24 reps
4
Leg Curl
3
5-10 reps
5
Leg Extension
3
5-10 reps
6
Glute Bridge (Barbell)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
2
Leg Press
3
8-10 reps
3
Calf Raise (Leg Press)
4
12-24 reps
4
Leg Curl
3
5-10 reps
5
Leg Extension
3
5-10 reps
6
Glute Bridge (Barbell)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
2
Leg Press
3
8-10 reps
3
Calf Raise (Leg Press)
4
12-24 reps
4
Leg Curl
3
5-10 reps
5
Leg Extension
3
5-10 reps
6
Glute Bridge (Barbell)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
2
Leg Press
3
8-10 reps
3
Calf Raise (Leg Press)
4
12-24 reps
4
Leg Curl
3
5-10 reps
5
Leg Extension
3
5-10 reps
6
Glute Bridge (Barbell)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
2
Leg Press
3
8-10 reps
3
Calf Raise (Leg Press)
4
12-24 reps
4
Leg Curl
3
5-10 reps
5
Leg Extension
3
5-10 reps
6
Glute Bridge (Barbell)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
2
Leg Press
3
8-10 reps
3
Calf Raise (Leg Press)
4
12-24 reps
4
Leg Curl
3
5-10 reps
5
Leg Extension
3
5-10 reps
6
Glute Bridge (Barbell)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
2
Leg Press
3
8-10 reps
3
Calf Raise (Leg Press)
4
12-24 reps
4
Leg Curl
3
5-10 reps
5
Leg Extension
3
5-10 reps
6
Glute Bridge (Barbell)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
2
Leg Press
3
8-10 reps
3
Calf Raise (Leg Press)
4
12-24 reps
4
Leg Curl
3
5-10 reps
5
Leg Extension
3
5-10 reps
6
Glute Bridge (Barbell)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
2
Leg Press
3
8-10 reps
3
Calf Raise (Leg Press)
4
12-24 reps
4
Leg Curl
3
5-10 reps
5
Leg Extension
3
5-10 reps
6
Glute Bridge (Barbell)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-11 reps
2
Incline Bench Press (Barbell)
3
10-12 reps
3
Triceps press
3
8-12 reps
4
Chest Fly (Machine)
3
10-12 reps
5
Overhead Press (Barbell)
3
8-10 reps
6
Tricep Pushdown (Cable)
3
8-10 reps
7
Lateral Raise (Machine)
3
15-20 reps
8
Dip (Assisted)
3
5 reps
9
Chest Press (Machine)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
2
Incline Bench Press (Smith Machine)
3
8-10 reps
3
Decline Bench Press (Barbell)
3
8-10 reps
4
Triceps press
3
8-12 reps
5
Overhead Press (Barbell)
3
8-10 reps
6
Tricep Pushdown (Cable)
3
8-10 reps
7
Lateral Raise (Machine)
3
15-20 reps
8
Dip (Assisted)
3
5 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
2
Incline Bench Press (Smith Machine)
3
8-10 reps
3
Decline Bench Press (Barbell)
3
8-10 reps
4
Triceps press
3
8-12 reps
5
Overhead Press (Barbell)
3
8-10 reps
6
Tricep Pushdown (Cable)
3
8-10 reps
7
Lateral Raise (Machine)
3
15-20 reps
8
Dip (Assisted)
3
5 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
2
Incline Bench Press (Smith Machine)
3
8-10 reps
3
Decline Bench Press (Barbell)
3
8-10 reps
4
Triceps press
3
8-12 reps
5
Overhead Press (Barbell)
3
8-10 reps
6
Tricep Pushdown (Cable)
3
8-10 reps
7
Lateral Raise (Machine)
3
15-20 reps
8
Dip (Assisted)
3
5 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
2
Incline Bench Press (Smith Machine)
3
8-10 reps
3
Decline Bench Press (Barbell)
3
8-10 reps
4
Triceps press
3
8-12 reps
5
Overhead Press (Barbell)
3
8-10 reps
6
Tricep Pushdown (Cable)
3
8-10 reps
7
Lateral Raise (Machine)
3
15-20 reps
8
Dip (Assisted)
3
5 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
2
Incline Bench Press (Smith Machine)
3
8-10 reps
3
Decline Bench Press (Barbell)
3
8-10 reps
4
Triceps press
3
8-12 reps
5
Overhead Press (Barbell)
3
8-10 reps
6
Tricep Pushdown (Cable)
3
8-10 reps
7
Lateral Raise (Machine)
3
15-20 reps
8
Dip (Assisted)
3
5 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
2
Incline Bench Press (Smith Machine)
3
8-10 reps
3
Decline Bench Press (Barbell)
3
8-10 reps
4
Triceps press
3
8-12 reps
5
Overhead Press (Barbell)
3
8-10 reps
6
Tricep Pushdown (Cable)
3
8-10 reps
7
Lateral Raise (Machine)
3
15-20 reps
8
Dip (Assisted)
3
5 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
2
Incline Bench Press (Smith Machine)
3
8-10 reps
3
Decline Bench Press (Barbell)
3
8-10 reps
4
Triceps press
3
8-12 reps
5
Overhead Press (Barbell)
3
8-10 reps
6
Tricep Pushdown (Cable)
3
8-10 reps
7
Lateral Raise (Machine)
3
15-20 reps
8
Dip (Assisted)
3
5 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
2
Incline Bench Press (Smith Machine)
3
8-10 reps
3
Decline Bench Press (Barbell)
3
8-10 reps
4
Triceps press
3
8-12 reps
5
Overhead Press (Barbell)
3
8-10 reps
6
Tricep Pushdown (Cable)
3
8-10 reps
7
Lateral Raise (Machine)
3
15-20 reps
8
Dip (Assisted)
3
5 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
2
Incline Bench Press (Smith Machine)
3
8-10 reps
3
Decline Bench Press (Barbell)
3
8-10 reps
4
Triceps press
3
8-12 reps
5
Overhead Press (Barbell)
3
8-10 reps
6
Tricep Pushdown (Cable)
3
8-10 reps
7
Lateral Raise (Machine)
3
15-20 reps
8
Dip (Assisted)
3
5 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
2
Incline Bench Press (Smith Machine)
3
8-10 reps
3
Decline Bench Press (Barbell)
3
8-10 reps
4
Triceps press
3
8-12 reps
5
Overhead Press (Barbell)
3
8-10 reps
6
Tricep Pushdown (Cable)
3
8-10 reps
7
Lateral Raise (Machine)
3
15-20 reps
8
Dip (Assisted)
3
5 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
2
Incline Bench Press (Smith Machine)
3
8-10 reps
3
Decline Bench Press (Barbell)
3
8-10 reps
4
Triceps press
3
8-12 reps
5
Overhead Press (Barbell)
3
8-10 reps
6
Tricep Pushdown (Cable)
3
8-10 reps
7
Lateral Raise (Machine)
3
15-20 reps
8
Dip (Assisted)
3
5 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
2
Seated Row (Machine)
3
8-12 reps
3
Hammer Curl
5
8-10 reps
4
T-Bar Row
3
8-10 reps
5
Bicep Curl (Dumbbell)
5
8-10 reps
6
Face Pull
4
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
2
Seated Row (Machine)
3
8-12 reps
3
Hammer Curl
5
8-10 reps
4
T-Bar Row
3
8-10 reps
5
Bicep Curl (Dumbbell)
5
8-10 reps
6
Face Pull
4
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
2
Seated Row (Machine)
3
8-12 reps
3
Hammer Curl
5
8-10 reps
4
T-Bar Row
3
8-10 reps
5
Bicep Curl (Dumbbell)
5
8-10 reps
6
Face Pull
4
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
2
Seated Row (Machine)
3
8-12 reps
3
Hammer Curl
5
8-10 reps
4
T-Bar Row
3
8-10 reps
5
Bicep Curl (Dumbbell)
5
8-10 reps
6
Face Pull
4
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
2
Seated Row (Machine)
3
8-12 reps
3
Hammer Curl
5
8-10 reps
4
T-Bar Row
3
8-10 reps
5
Bicep Curl (Dumbbell)
5
8-10 reps
6
Face Pull
4
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
2
Seated Row (Machine)
3
8-12 reps
3
Hammer Curl
5
8-10 reps
4
T-Bar Row
3
8-10 reps
5
Bicep Curl (Dumbbell)
5
8-10 reps
6
Face Pull
4
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
2
Seated Row (Machine)
3
8-12 reps
3
Hammer Curl
5
8-10 reps
4
T-Bar Row
3
8-10 reps
5
Bicep Curl (Dumbbell)
5
8-10 reps
6
Face Pull
4
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
2
Seated Row (Machine)
3
8-12 reps
3
Hammer Curl
5
8-10 reps
4
T-Bar Row
3
8-10 reps
5
Bicep Curl (Dumbbell)
5
8-10 reps
6
Face Pull
4
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
2
Seated Row (Machine)
3
8-12 reps
3
Hammer Curl
5
8-10 reps
4
T-Bar Row
3
8-10 reps
5
Bicep Curl (Dumbbell)
5
8-10 reps
6
Face Pull
4
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
2
Seated Row (Machine)
3
8-12 reps
3
Hammer Curl
5
8-10 reps
4
T-Bar Row
3
8-10 reps
5
Bicep Curl (Dumbbell)
5
8-10 reps
6
Face Pull
4
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
2
Seated Row (Machine)
3
8-12 reps
3
Hammer Curl
5
8-10 reps
4
T-Bar Row
3
8-10 reps
5
Bicep Curl (Dumbbell)
5
8-10 reps
6
Face Pull
4
10-15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-10 reps
2
Seated Row (Machine)
3
8-12 reps
3
Hammer Curl
5
8-10 reps
4
T-Bar Row
3
8-10 reps
5
Bicep Curl (Dumbbell)
5
8-10 reps
6
Face Pull
4
10-15 reps
Week 1
1 / 12 Weeks
Day 5
1
Lat Pulldown3 Sets
8-10 Reps
2
Seated Row (Machine)3 Sets
8-12 Reps
3
Hammer Curl5 Sets
8-10 Reps
4
T-Bar Row3 Sets
8-10 Reps
5
Bicep Curl (Dumbbell)5 Sets
8-10 Reps
6
Face Pull4 Sets
10-15 Reps
Day 2
1
Lat Pulldown3 Sets
8-10 Reps
2
Seated Row (Machine)3 Sets
8-10 Reps
3
Hammer Curl5 Sets
4-8 Reps
4
T-Bar Row3 Sets
5-8 Reps
5
Bicep Curl (Dumbbell)5 Sets
4-8 Reps
6
Face Pull4 Sets
8-12 Reps
Day 3
1
Squat (Barbell)3 Sets
5-8 Reps
2
Leg Press3 Sets
8-10 Reps
3
Calf Raise (Leg Press)4 Sets
12-24 Reps
4
Leg Curl3 Sets
5-10 Reps
5
Leg Extension3 Sets
5-10 Reps
6
Glute Bridge (Barbell)3 Sets
8-12 Reps
Day 1
1
Bench Press (Dumbbell)3 Sets
3-5 Reps
2
Incline Bench Press (Barbell)3 Sets
3-5 Reps
3
Chest Fly (Machine)3 Sets
6-10 Reps
4
Triceps press3 Sets
8-12 Reps
5
Overhead Press (Barbell)3 Sets
3-5 Reps
6
Tricep Pushdown (Cable)3 Sets
8-10 Reps
7
Lateral Raise (Machine)3 Sets
15-20 Reps
8
Dip (Assisted)3 Sets
5 Reps
9
Chest Press (Machine)3 Sets
5-6 Reps
Day 4
1
Bench Press (Dumbbell)3 Sets
8-11 Reps
2
Incline Bench Press (Barbell)3 Sets
10-12 Reps
3
Triceps press3 Sets
8-12 Reps
4
Chest Fly (Machine)3 Sets
10-12 Reps
5
Overhead Press (Barbell)3 Sets
8-10 Reps
6
Tricep Pushdown (Cable)3 Sets
8-10 Reps
7
Lateral Raise (Machine)3 Sets
15-20 Reps
8
Dip (Assisted)3 Sets
5 Reps
9
Chest Press (Machine)3 Sets
8-12 Reps