Program Description
Upper/Lower routine with the 4th day being arms and shoulders
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedJun 08, 2024 09:44
- Last EditedJun 08, 2024 10:16
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
Incline Bench Press (Barbell)
4
6 reps
2
Chest Supported Row (Machine)
4
10 reps
3
Seated Shoulder Press (Dumbbell)
3
10 reps
4
Lat Pulldown
3
12 reps
5
Incline Chest Press (Machine)
3
10-12 reps
6
Face Pull
3
15 reps
7
Tricep Rope Push Down (Cable)
3
AMRAP
8
Bicep Curl (Dumbbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
2
Chest Supported Row (Machine)
4
10 reps
3
Seated Shoulder Press (Dumbbell)
3
10 reps
4
Lat Pulldown
3
12 reps
5
Incline Chest Press (Machine)
3
10-12 reps
6
Face Pull
3
15 reps
7
Tricep Rope Push Down (Cable)
3
AMRAP
8
Bicep Curl (Dumbbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
2
Chest Supported Row (Machine)
4
10 reps
3
Seated Shoulder Press (Dumbbell)
3
10 reps
4
Lat Pulldown
3
12 reps
5
Incline Chest Press (Machine)
3
10-12 reps
6
Face Pull
3
15 reps
7
Tricep Rope Push Down (Cable)
3
AMRAP
8
Bicep Curl (Dumbbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
2
Chest Supported Row (Machine)
4
10 reps
3
Seated Shoulder Press (Dumbbell)
3
10 reps
4
Lat Pulldown
3
12 reps
5
Incline Chest Press (Machine)
3
10-12 reps
6
Face Pull
3
15 reps
7
Tricep Rope Push Down (Cable)
3
AMRAP
8
Bicep Curl (Dumbbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
2
Chest Supported Row (Machine)
4
10 reps
3
Seated Shoulder Press (Dumbbell)
3
10 reps
4
Lat Pulldown
3
12 reps
5
Incline Chest Press (Machine)
3
10-12 reps
6
Face Pull
3
15 reps
7
Tricep Rope Push Down (Cable)
3
AMRAP
8
Bicep Curl (Dumbbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
2
Chest Supported Row (Machine)
4
10 reps
3
Seated Shoulder Press (Dumbbell)
3
10 reps
4
Lat Pulldown
3
12 reps
5
Incline Chest Press (Machine)
3
10-12 reps
6
Face Pull
3
15 reps
7
Tricep Rope Push Down (Cable)
3
AMRAP
8
Bicep Curl (Dumbbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
2
Chest Supported Row (Machine)
4
10 reps
3
Seated Shoulder Press (Dumbbell)
3
10 reps
4
Lat Pulldown
3
12 reps
5
Incline Chest Press (Machine)
3
10-12 reps
6
Face Pull
3
15 reps
7
Tricep Rope Push Down (Cable)
3
AMRAP
8
Bicep Curl (Dumbbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
2
Chest Supported Row (Machine)
4
10 reps
3
Seated Shoulder Press (Dumbbell)
3
10 reps
4
Lat Pulldown
3
12 reps
5
Incline Chest Press (Machine)
3
10-12 reps
6
Face Pull
3
15 reps
7
Tricep Rope Push Down (Cable)
3
AMRAP
8
Bicep Curl (Dumbbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
2
Chest Supported Row (Machine)
4
10 reps
3
Seated Shoulder Press (Dumbbell)
3
10 reps
4
Lat Pulldown
3
12 reps
5
Incline Chest Press (Machine)
3
10-12 reps
6
Face Pull
3
15 reps
7
Tricep Rope Push Down (Cable)
3
AMRAP
8
Bicep Curl (Dumbbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
2
Chest Supported Row (Machine)
4
10 reps
3
Seated Shoulder Press (Dumbbell)
3
10 reps
4
Lat Pulldown
3
12 reps
5
Incline Chest Press (Machine)
3
10-12 reps
6
Face Pull
3
15 reps
7
Tricep Rope Push Down (Cable)
3
AMRAP
8
Bicep Curl (Dumbbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
2
Chest Supported Row (Machine)
4
10 reps
3
Seated Shoulder Press (Dumbbell)
3
10 reps
4
Lat Pulldown
3
12 reps
5
Incline Chest Press (Machine)
3
10-12 reps
6
Face Pull
3
15 reps
7
Tricep Rope Push Down (Cable)
3
AMRAP
8
Bicep Curl (Dumbbell)
3
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
2
Chest Supported Row (Machine)
4
10 reps
3
Seated Shoulder Press (Dumbbell)
3
10 reps
4
Lat Pulldown
3
12 reps
5
Incline Chest Press (Machine)
3
10-12 reps
6
Face Pull
3
15 reps
7
Tricep Rope Push Down (Cable)
3
AMRAP
8
Bicep Curl (Dumbbell)
3
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Deadlift (Barbell)
4
6 reps
3
Seated Hamstring Curl
4
15 reps
4
Leg Extension
3
15 reps
5
Leg Press (45 Degrees)
3
15 reps
6
Leg Press Calf Press
4
20 reps
7
Machine Crunch
3
15 reps
8
Hanging Leg Raise
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Deadlift (Barbell)
4
6 reps
3
Seated Hamstring Curl
4
15 reps
4
Leg Extension
3
15 reps
5
Leg Press (45 Degrees)
3
15 reps
6
Leg Press Calf Press
4
20 reps
7
Machine Crunch
3
15 reps
8
Hanging Leg Raise
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Deadlift (Barbell)
4
6 reps
3
Seated Hamstring Curl
4
15 reps
4
Leg Extension
3
15 reps
5
Leg Press (45 Degrees)
3
15 reps
6
Leg Press Calf Press
4
20 reps
7
Machine Crunch
3
15 reps
8
Hanging Leg Raise
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Deadlift (Barbell)
4
6 reps
3
Seated Hamstring Curl
4
15 reps
4
Leg Extension
3
15 reps
5
Leg Press (45 Degrees)
3
15 reps
6
Leg Press Calf Press
4
20 reps
7
Machine Crunch
3
15 reps
8
Hanging Leg Raise
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Deadlift (Barbell)
4
6 reps
3
Seated Hamstring Curl
4
15 reps
4
Leg Extension
3
15 reps
5
Leg Press (45 Degrees)
3
15 reps
6
Leg Press Calf Press
4
20 reps
7
Machine Crunch
3
15 reps
8
Hanging Leg Raise
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Deadlift (Barbell)
4
6 reps
3
Seated Hamstring Curl
4
15 reps
4
Leg Extension
3
15 reps
5
Leg Press (45 Degrees)
3
15 reps
6
Leg Press Calf Press
4
20 reps
7
Machine Crunch
3
15 reps
8
Hanging Leg Raise
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Deadlift (Barbell)
4
6 reps
3
Seated Hamstring Curl
4
15 reps
4
Leg Extension
3
15 reps
5
Leg Press (45 Degrees)
3
15 reps
6
Leg Press Calf Press
4
20 reps
7
Machine Crunch
3
15 reps
8
Hanging Leg Raise
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Deadlift (Barbell)
4
6 reps
3
Seated Hamstring Curl
4
15 reps
4
Leg Extension
3
15 reps
5
Leg Press (45 Degrees)
3
15 reps
6
Leg Press Calf Press
4
20 reps
7
Machine Crunch
3
15 reps
8
Hanging Leg Raise
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Deadlift (Barbell)
4
6 reps
3
Seated Hamstring Curl
4
15 reps
4
Leg Extension
3
15 reps
5
Leg Press (45 Degrees)
3
15 reps
6
Leg Press Calf Press
4
20 reps
7
Machine Crunch
3
15 reps
8
Hanging Leg Raise
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Deadlift (Barbell)
4
6 reps
3
Seated Hamstring Curl
4
15 reps
4
Leg Extension
3
15 reps
5
Leg Press (45 Degrees)
3
15 reps
6
Leg Press Calf Press
4
20 reps
7
Machine Crunch
3
15 reps
8
Hanging Leg Raise
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Deadlift (Barbell)
4
6 reps
3
Seated Hamstring Curl
4
15 reps
4
Leg Extension
3
15 reps
5
Leg Press (45 Degrees)
3
15 reps
6
Leg Press Calf Press
4
20 reps
7
Machine Crunch
3
15 reps
8
Hanging Leg Raise
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
2
Deadlift (Barbell)
4
6 reps
3
Seated Hamstring Curl
4
15 reps
4
Leg Extension
3
15 reps
5
Leg Press (45 Degrees)
3
15 reps
6
Leg Press Calf Press
4
20 reps
7
Machine Crunch
3
15 reps
8
Hanging Leg Raise
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
2
Seated Row (Cable)
3
10 reps
3
Seated Shoulder Press (Dumbbell)
3
10 reps
4
Lat Pulldown (Neutral Grip)
3
12 reps
5
Decline Machine Press
3
12 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Hammer Curl
3
12 reps
8
Overhead Tricep Extension (Cable)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
2
Seated Row (Cable)
3
10 reps
3
Seated Shoulder Press (Dumbbell)
3
10 reps
4
Lat Pulldown (Neutral Grip)
3
12 reps
5
Decline Machine Press
3
12 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Hammer Curl
3
12 reps
8
Overhead Tricep Extension (Cable)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
2
Seated Row (Cable)
3
10 reps
3
Seated Shoulder Press (Dumbbell)
3
10 reps
4
Lat Pulldown (Neutral Grip)
3
12 reps
5
Decline Machine Press
3
12 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Hammer Curl
3
12 reps
8
Overhead Tricep Extension (Cable)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
2
Seated Row (Cable)
3
10 reps
3
Seated Shoulder Press (Dumbbell)
3
10 reps
4
Lat Pulldown (Neutral Grip)
3
12 reps
5
Decline Machine Press
3
12 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Hammer Curl
3
12 reps
8
Overhead Tricep Extension (Cable)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
2
Seated Row (Cable)
3
10 reps
3
Seated Shoulder Press (Dumbbell)
3
10 reps
4
Lat Pulldown (Neutral Grip)
3
12 reps
5
Decline Machine Press
3
12 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Hammer Curl
3
12 reps
8
Overhead Tricep Extension (Cable)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
2
Seated Row (Cable)
3
10 reps
3
Seated Shoulder Press (Dumbbell)
3
10 reps
4
Lat Pulldown (Neutral Grip)
3
12 reps
5
Decline Machine Press
3
12 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Hammer Curl
3
12 reps
8
Overhead Tricep Extension (Cable)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
2
Seated Row (Cable)
3
10 reps
3
Seated Shoulder Press (Dumbbell)
3
10 reps
4
Lat Pulldown (Neutral Grip)
3
12 reps
5
Decline Machine Press
3
12 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Hammer Curl
3
12 reps
8
Overhead Tricep Extension (Cable)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
2
Seated Row (Cable)
3
10 reps
3
Seated Shoulder Press (Dumbbell)
3
10 reps
4
Lat Pulldown (Neutral Grip)
3
12 reps
5
Decline Machine Press
3
12 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Hammer Curl
3
12 reps
8
Overhead Tricep Extension (Cable)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
2
Seated Row (Cable)
3
10 reps
3
Seated Shoulder Press (Dumbbell)
3
10 reps
4
Lat Pulldown (Neutral Grip)
3
12 reps
5
Decline Machine Press
3
12 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Hammer Curl
3
12 reps
8
Overhead Tricep Extension (Cable)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
2
Seated Row (Cable)
3
10 reps
3
Seated Shoulder Press (Dumbbell)
3
10 reps
4
Lat Pulldown (Neutral Grip)
3
12 reps
5
Decline Machine Press
3
12 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Hammer Curl
3
12 reps
8
Overhead Tricep Extension (Cable)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
2
Seated Row (Cable)
3
10 reps
3
Seated Shoulder Press (Dumbbell)
3
10 reps
4
Lat Pulldown (Neutral Grip)
3
12 reps
5
Decline Machine Press
3
12 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Hammer Curl
3
12 reps
8
Overhead Tricep Extension (Cable)
3
12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
2
Seated Row (Cable)
3
10 reps
3
Seated Shoulder Press (Dumbbell)
3
10 reps
4
Lat Pulldown (Neutral Grip)
3
12 reps
5
Decline Machine Press
3
12 reps
6
Lateral Raise (Dumbbell)
3
15 reps
7
Hammer Curl
3
12 reps
8
Overhead Tricep Extension (Cable)
3
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
2
Lateral Raise (Dumbbell)
4
15 reps
3
Rear Delt Fly (Machine)
3
15 reps
4
Incline Curl (Dumbbell)
4
12 reps
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
6
Bicep Curl (Machine)
3
12 reps
7
Overhead Tricep Extension (Cable)
3
12 reps
8
Face Pull
3
15 reps
9
Machine Crunch
3
15 reps
10
Hanging Leg Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
2
Lateral Raise (Dumbbell)
4
15 reps
3
Rear Delt Fly (Machine)
3
15 reps
4
Incline Curl (Dumbbell)
4
12 reps
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
6
Bicep Curl (Machine)
3
12 reps
7
Overhead Tricep Extension (Cable)
3
12 reps
8
Face Pull
3
15 reps
9
Machine Crunch
3
15 reps
10
Hanging Leg Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
2
Lateral Raise (Dumbbell)
4
15 reps
3
Rear Delt Fly (Machine)
3
15 reps
4
Incline Curl (Dumbbell)
4
12 reps
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
6
Bicep Curl (Machine)
3
12 reps
7
Overhead Tricep Extension (Cable)
3
12 reps
8
Face Pull
3
15 reps
9
Machine Crunch
3
15 reps
10
Hanging Leg Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
2
Lateral Raise (Dumbbell)
4
15 reps
3
Rear Delt Fly (Machine)
3
15 reps
4
Incline Curl (Dumbbell)
4
12 reps
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
6
Bicep Curl (Machine)
3
12 reps
7
Overhead Tricep Extension (Cable)
3
12 reps
8
Face Pull
3
15 reps
9
Machine Crunch
3
15 reps
10
Hanging Leg Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
2
Lateral Raise (Dumbbell)
4
15 reps
3
Rear Delt Fly (Machine)
3
15 reps
4
Incline Curl (Dumbbell)
4
12 reps
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
6
Bicep Curl (Machine)
3
12 reps
7
Overhead Tricep Extension (Cable)
3
12 reps
8
Face Pull
3
15 reps
9
Machine Crunch
3
15 reps
10
Hanging Leg Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
2
Lateral Raise (Dumbbell)
4
15 reps
3
Rear Delt Fly (Machine)
3
15 reps
4
Incline Curl (Dumbbell)
4
12 reps
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
6
Bicep Curl (Machine)
3
12 reps
7
Overhead Tricep Extension (Cable)
3
12 reps
8
Face Pull
3
15 reps
9
Machine Crunch
3
15 reps
10
Hanging Leg Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
2
Lateral Raise (Dumbbell)
4
15 reps
3
Rear Delt Fly (Machine)
3
15 reps
4
Incline Curl (Dumbbell)
4
12 reps
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
6
Bicep Curl (Machine)
3
12 reps
7
Overhead Tricep Extension (Cable)
3
12 reps
8
Face Pull
3
15 reps
9
Machine Crunch
3
15 reps
10
Hanging Leg Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
2
Lateral Raise (Dumbbell)
4
15 reps
3
Rear Delt Fly (Machine)
3
15 reps
4
Incline Curl (Dumbbell)
4
12 reps
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
6
Bicep Curl (Machine)
3
12 reps
7
Overhead Tricep Extension (Cable)
3
12 reps
8
Face Pull
3
15 reps
9
Machine Crunch
3
15 reps
10
Hanging Leg Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
2
Lateral Raise (Dumbbell)
4
15 reps
3
Rear Delt Fly (Machine)
3
15 reps
4
Incline Curl (Dumbbell)
4
12 reps
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
6
Bicep Curl (Machine)
3
12 reps
7
Overhead Tricep Extension (Cable)
3
12 reps
8
Face Pull
3
15 reps
9
Machine Crunch
3
15 reps
10
Hanging Leg Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
2
Lateral Raise (Dumbbell)
4
15 reps
3
Rear Delt Fly (Machine)
3
15 reps
4
Incline Curl (Dumbbell)
4
12 reps
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
6
Bicep Curl (Machine)
3
12 reps
7
Overhead Tricep Extension (Cable)
3
12 reps
8
Face Pull
3
15 reps
9
Machine Crunch
3
15 reps
10
Hanging Leg Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
2
Lateral Raise (Dumbbell)
4
15 reps
3
Rear Delt Fly (Machine)
3
15 reps
4
Incline Curl (Dumbbell)
4
12 reps
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
6
Bicep Curl (Machine)
3
12 reps
7
Overhead Tricep Extension (Cable)
3
12 reps
8
Face Pull
3
15 reps
9
Machine Crunch
3
15 reps
10
Hanging Leg Raise
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
2
Lateral Raise (Dumbbell)
4
15 reps
3
Rear Delt Fly (Machine)
3
15 reps
4
Incline Curl (Dumbbell)
4
12 reps
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
6
Bicep Curl (Machine)
3
12 reps
7
Overhead Tricep Extension (Cable)
3
12 reps
8
Face Pull
3
15 reps
9
Machine Crunch
3
15 reps
10
Hanging Leg Raise
3
AMRAP
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)4 Sets
6 Reps
2
Chest Supported Row (Machine)4 Sets
10 Reps
3
Seated Shoulder Press (Dumbbell)3 Sets
10 Reps
4
Lat Pulldown3 Sets
12 Reps
5
Incline Chest Press (Machine)3 Sets
10-12 Reps
6
Face Pull3 Sets
15 Reps
7
Tricep Rope Push Down (Cable)3 Sets
AMRAP
8
Bicep Curl (Dumbbell)3 Sets
12 Reps
Day 2
1
Squat (Barbell)4 Sets
6 Reps
2
Deadlift (Barbell)4 Sets
6 Reps
3
Seated Hamstring Curl4 Sets
15 Reps
4
Leg Extension3 Sets
15 Reps
5
Leg Press (45 Degrees)3 Sets
15 Reps
6
Leg Press Calf Press4 Sets
20 Reps
7
Machine Crunch3 Sets
15 Reps
8
Hanging Leg Raise3 Sets
AMRAP
Day 4
1
Shoulder Press (Machine)4 Sets
12 Reps
2
Lateral Raise (Dumbbell)4 Sets
15 Reps
3
Rear Delt Fly (Machine)3 Sets
15 Reps
4
Incline Curl (Dumbbell)4 Sets
12 Reps
5
V-Handle Tricep Pushdown (Cable)4 Sets
12 Reps
6
Bicep Curl (Machine)3 Sets
12 Reps
7
Overhead Tricep Extension (Cable)3 Sets
12 Reps
8
Face Pull3 Sets
15 Reps
9
Machine Crunch3 Sets
15 Reps
10
Hanging Leg Raise3 Sets
AMRAP
Day 3
1
Incline Bench Press (Barbell)4 Sets
6 Reps
2
Seated Row (Cable)3 Sets
10 Reps
3
Seated Shoulder Press (Dumbbell)3 Sets
10 Reps
4
Lat Pulldown (Neutral Grip)3 Sets
12 Reps
5
Decline Machine Press3 Sets
12 Reps
6
Lateral Raise (Dumbbell)3 Sets
15 Reps
7
Hammer Curl3 Sets
12 Reps
8
Overhead Tricep Extension (Cable)3 Sets
12 Reps