Day 1
EXERCISE |
SETS |
REPS |
| Machine Chest Press | 2-3 | 8-10 |
| Wide Grip Pulldown | 2-3 | 12-15 |
| Machine Shoulder Press | 2-3 | 8-10 |
| Machine Curls | 2-3 | 12-15 |
| Tricep Pressdown with Rope | 2-3 | 8-10 |
| Machine Leg Press | 2-3 | 15 |
Day 2
EXERCISE |
SETS |
REPS |
| Incline Smith Machine Press | 2-3 | 8-10 |
| Machine Row | 2-3 | 8-10 |
| Machine Lateral Raise | 2-3 | 8-10 |
| Machine Curls (One-Armed) | 2-3 | 8-10 |
| Machine Tricep Extension | 2-3 | 12-15 |
| Machine Leg Curls | 2-3 | 15 |
Day 3
EXERCISE |
SETS |
REPS |
| Machine Fly | 2-3 | 12-15 |
| Close Grip Pulldown | 2-3 | 8-10 |
| Machine Lateral Raise | 2-3 | 12-15 |
| Cable Curls | 2-3 | 8-10 |
| Tricep Pressdown: One Arm Reverse | 2-3 | 12-15 |
| Machine Leg Extensions | 2-3 | 15 |
