Day 1
EXERCISE |
SETS |
REPS |
Machine Chest Press | 2-3 | 8-10 |
Machine Fly | 2 | 8-10 |
Wide Grip Pulldown | 2-3 | 8-10 |
Machine Row (Wide Grip) | 2-3 | 8-10 |
Machine Leg Press | 2-3 | 8-10 |
Calf Machine Raises | 2 | 8-10 |
Day 2
EXERCISE |
SETS |
REPS |
Machine Shoulder Press | 2-3 | 8-10 |
Smith Machine Shrugs | 2 | 8-10 |
Machine Curls | 2-3 | 8-10 |
Cable Curls | 2 | 8-10 |
Tricep Pressdown with Rope | 2-3 | 8-10 |
Tricep Pressdown: One Arm Reverse | 2 | 8-10 |
Day 3
EXERCISE |
SETS |
REPS |
Standing Cable Cross | 2-3 | 8-10 |
Machine Fly | 2-3 | 8-10 |
Close Grip Pulldown | 2-3 | 8-10 |
Machine Row (Close Grip) | 2-3 | 8-10 |
Machine Leg Extensions | 2 | 8-10 |
Machine Leg Curls | 2 | 8-10 |
Day 4
EXERCISE |
SETS |
REPS |
Machine Lateral Raise | 2-3 | 8-10 |
Smith Machine Shrugs | 2 | 8-10 |
Cable Curls | 2-3 | 8-10 |
Machine Curls (One-Arm) | 2 | 8-10 |
Tricep Pressdown: One Arm Reverse | 2-3 | 8-10 |
Machine Tricep Extension | 2 | 8-10 |