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