Day 1
EXERCISE |
SETS |
REPS |
| Machine Chest Press | 2-3 | 12-15 |
| Machine Flys | 2 | 12-15 |
| Machine Shoulder Press | 2-3 | 12-15 |
| Machine Lateral Raises | 2 | 12-15 |
| Tricep Rope Pressdowns | 2-3 | 12-15 |
Day 2
EXERCISE |
SETS |
REPS |
| Wide Grip Pull-downs | 2-3 | 12-15 |
| Close Grip Pull-downs | 2 | 12-15 |
| Smith Machine Upright Rows | 2-3 | 12-15 |
| Machine Bicep Curl | 2 | 12-15 |
| Machine Leg Extensions | 2-3 | 12-15 |
Day 3
EXERCISE |
SETS |
REPS |
| Smith Machine Bench Press (Incline) | 2-3 | 12-15 |
| Standing Cable Crossovers | 2 | 12-15 |
| One Arm Cross Cable Laterals | 2-3 | 12-15 |
| Machine Reverse Flys | 2 | 12-15 |
| Machine Dips | 2-3 | 12-15 |
Day 4
EXERCISE |
SETS |
REPS |
| Wide Grip Machine Rows | 2-3 | 12-15 |
| Close Grip Machine Rows | 2 | 12-15 |
| Smith Machine Shrugs | 2-3 | 12-15 |
| Machine Bicep Curls (One-Arm) | 2 | 12-15 |
| Machine Leg Curls | 2-3 | 12-15 |
