Day 1
EXERCISE |
SETS |
REPS |
| Machine Chest Press | 4 | 12-15 |
| Machine Fly | 4 | 12-15 |
| Machine Shoulder Press | 4 | 12-15 |
| Machine Lateral Raise | 3 | 12-15 |
| Tricep Pressdown with Rope | 3 | 12-15 |
| Machine Tricep Extensions | 2 | 12-15 |
Day 2
EXERCISE |
SETS |
REPS |
| Wide Grip Pulldown | 4 | 12-15 |
| Close Grip Pulldown | 4 | 12-15 |
| Smith Machine Upright Row | 3 | 12-15 |
| Machine Curls | 3 | 12-15 |
| Cable Curls | 2 | 12-15 |
| Machine Leg Extensions | 4 | 12-15 |
Day 3
EXERCISE |
SETS |
REPS |
| Incline Smith Machine Press | 4 | 12-15 |
| Standing Cable Cross | 4 | 12-15 |
| One Arm Cross Cable Lateral | 3 | 12-15 |
| Deltoid Fly (Machine Reverse Fly) | 3 | 12-15 |
| Machine Dips | 3 | 12-15 |
| Tricep Pressdown: One Arm Reverse | 2 | 12-15 |
Day 4
EXERCISE |
SETS |
REPS |
| Machine Row (Wide Grip) | 4 | 12-15 |
| Machine Row (Close Grip) | 4 | 12-15 |
| Smith Machine Shrugs | 3 | 12-15 |
| Cable Curls | 3 | 12-15 |
| Machine Curls (One-Arm) | 2 | 12-15 |
| Machine Leg Curls | 4 | 12-15 |
