Day 1
EXERCISE |
SETS |
REPS |
| Machine Chest Press | 2 | 8-10 |
| Machine Fly | 2 | 12-15 |
| Machine Row | 2 | 8-10 |
| Machine Back Extension | 2 | 12-15 |
| Machine Shoulder Press | 2 | 8-10 |
| Machine Lateral Raise | 2 | 12-15 |
| Machine Curls | 4 | 12-15 |
| Machine Dips | 4 | 12-15 |
| Machine Leg Press | 4 | 8-10 |
Day 2
EXERCISE |
SETS |
REPS |
| Machine Chest Press | 2 | 8-10 |
| Machine Fly | 2 | 8-10 |
| Wide Grip Pulldown | 2 | 12-15 |
| Close Grip Pulldown | 2 | 12-15 |
| Machine Shoulder Press | 2 | 8-10 |
| Deltoid Fly | 2 | 12-15 |
| Machine Curls | 3 | 8-10 |
| Machine Dips | 3 | 8-10 |
| Machine Leg Curls | 3 | 12-15 |
| Machine Leg Extensions | 3 | 12-15 |
