Day 1
EXERCISE |
SETS |
REPS |
Wide Grip Pulldown | 3 | 12-15 |
Close Grip Pulldown | 3 | 12-15 |
Bent Over Barbell Row | 3 | 12-15 |
T Bar Row | 3 | 12-15 |
Barbell Curl | 3 | 12-15 |
Concentration Curl | 2 | 12-15 |
Squat | 3 | 12-15 |
Machine Leg Extensions | 2 | 12-15 |
Day 2
EXERCISE |
SETS |
REPS |
Dumbbell Bench Press | 3 | 12-15 |
Incline Dumbbell Fly | 3 | 12-15 |
Dip | 2 | 12-15 |
Dumbbell Pullover | 2 | 12-15 |
Close Grip Bench Press | 3 | 12-15 |
Tricep Pressdown with Rope | 2 | 12-15 |
Arnold Press | 3 | 12-15 |
Dumbbell Shrugs | 2 | 12-15 |
Day 3
EXERCISE |
SETS |
REPS |
Wide Grip Pulldown | 3 | 12-15 |
Close Grip Pulldown | 2 | 12-15 |
Machine Row (Wide Grip) | 3 | 12-15 |
Machine Row (Close Grip) | 2 | 12-15 |
Dumbbell Curl Seated | 3 | 12-15 |
Hammer Curls | 2 | 12-15 |
Dumbbell Lunges | 3 | 12-15 |
Machine Leg Curls | 2 | 12-15 |
Day 4
EXERCISE |
SETS |
REPS |
Incline Bench Press | 3 | 12-15 |
Machine Fly | 2 | 12-15 |
Machine Dips | 2 | 12-15 |
Dumbbell Pullover | 2 | 12-15 |
Cross Face Lying Tricep Extension | 3 | 12-15 |
Tricep Pressdown: One Arm Reverse | 2 | 12-15 |
Dumbbell Front Raise | 2 | 12-15 |
Dumbbell Lateral Raise | 2 | 12-15 |
Upright Rows | 2 | 12-15 |