Day 1
EXERCISE |
SETS |
REPS |
| Machine Chest Press | 2 | 12-15 |
| Machine Fly | 2 | 12-15 |
| Wide Grip Pulldown | 2 | 12-15 |
| Seated Cable Row | 2 | 12-15 |
| Machine Shoulder Press | 2 | 12-15 |
| Smith Machine Shrugs | 2 | 20 |
| Machine Curls | 2 | 12-15 |
| Cable Curls | 2 | 12-15 |
| Tricep Pressdown with Rope | 2 | 12-15 |
| Machine Tricep Extension | 2 | 12-15 |
| Machine Leg Press | 2 | 12-15 |
| Calf Machine Raises | 2 | 25 |
Day 2
EXERCISE |
SETS |
REPS |
| Incline Smith Machine Press | 2 | 12-15 |
| Machine Fly | 2 | 12-15 |
| Close Grip Pulldown | 2 | 12-15 |
| Wide Grip Machine Row | 2 | 12-15 |
| Machine Lateral Raise | 4 | 12-15 |
| Machine Curls (One-Armed) | 4 | 12-15 |
| Machine Tricep Extension | 4 | 12-15 |
| Machine Leg Extensions | 2 | 15-20 |
| Machine Leg Curls | 2 | 15-20 |
Day 3
EXERCISE |
SETS |
REPS |
| Smith Machine Bench Press | 3 | 12-15 |
| Cable Crossover | 3 | 12-15 |
| Machine Shoulder Press | 2 | 12-15 |
| Smith Machine Shrugs | 2 | 12-15 |
| Machine Curls | 3 | 12-15 |
| Tricep Pressdown: One Arm Reverse | 3 | 12-15 |
| Machine Leg Press | 4 | 12-15 |
| Calf Machine Raises | 4 | 25 |
