Rest day.
Rest day.
Exercise | Weight | Reps |
---|---|---|
Incline Curl (Dumbbell) | 45.0 | 10 |
Incline Curl (Dumbbell) | 45.0 | 10 |
Incline Curl (Dumbbell) | 45.0 | 10 |
Preacher Curl (Cable) | 140.0 | 8 |
Preacher Curl (Cable) | 130.0 | 10 |
Preacher Curl (Cable) | 130.0 | 9 |
Hammer Curl (Dumbbell) | 50.0 | 10 |
Hammer Curl (Dumbbell) | 50.0 | 8 |
T Bar Row (Chest Supported) | 85.0 | 12 |
T Bar Row (Chest Supported) | 85.0 | 12 |
T Bar Row (Chest Supported) | 85.0 | 10 |
Bent Over One Arm Row (Dumbbell) | 80.0 | 10 |
Bent Over One Arm Row (Dumbbell) | 80.0 | 9 |
Bent Over One Arm Row (Dumbbell) | 80.0 | 8 |
Forearm Curl (Barbell) | 115.0 | 12 |
Forearm Curl (Barbell) | 115.0 | 10 |
Exercise | Weight | Reps |
---|---|---|
Leg Curl (dumbbell) | 52.5 | 17 |
Leg Curl (dumbbell) | 52.5 | 12 |
Leg Curl (dumbbell) | 52.5 | 13 |
(W) Hack Squat | 140.0 | 4 |
(W) Hack Squat | 90.0 | 6 |
(W) Hack Squat | 90.0 | 6 |
Hack Squat | 200.0 | 9 |
Hack Squat | 200.0 | 9 |
Hack Squat | 200.0 | 9 |
Leg Press | 270.0 | 15 |
Leg Press | 270.0 | 15 |
Leg Press | 270.0 | 12 |
Shrug (Dumbbell) | 75.0 | 20 |
Shrug (Dumbbell) | 75.0 | 20 |
Shrug (Dumbbell) | 75.0 | 15 |
Calf Raise (Hack Squat Machine) | 270.0 | 14 |
Calf Raise (Hack Squat Machine) | 270.0 | 11 |
Calf Raise (Hack Squat Machine) | 270.0 | 11 |
Rest day.
Exercise | Weight | Reps |
---|---|---|
(W) Bench Press (Barbell) | 185.0 | 4 |
(W) Bench Press (Barbell) | 185.0 | 4 |
(W) Bench Press (Barbell) | 135.0 | 8 |
Bench Press (Barbell) | 225.0 | 4 |
Bench Press (Barbell) | 225.0 | 3 |
Incline Bench Press (Dumbbell) | 80.0 | 9 |
Incline Bench Press (Dumbbell) | 80.0 | 7 |
Cable Fly (Flat Bench) | 75.0 | 9 |
Cable Fly (Flat Bench) | 75.0 | 10 |
Seated Overhead Press (Dumbbell) | 65.0 | 5 |
Seated Overhead Press (Dumbbell) | 65.0 | 5 |
Lying Y Deltoid Raise | 35.0 | 12 |
Lying Y Deltoid Raise | 35.0 | 10 |
Lying Y Deltoid Raise | 35.0 | 10 |
Triceps Pushdown (Rope) | 140.0 | 8 |
Triceps Pushdown (Rope) | 130.0 | 8 |
Triceps Pushdown (Rope) | 130.0 | 8 |
Triceps Extension (Cable) | 120.0 | 14 |
Triceps Extension (Cable) | 120.0 | 11 |
Triceps Extension (Cable) | 120.0 | 10 |
Exercise | Weight | Reps |
---|---|---|
(W) Preacher Curl (Barbell) | 65.0 | 8 |
Preacher Curl (Barbell) | 85.0 | 10 |
Preacher Curl (Barbell) | 95.0 | 10 |
Preacher Curl (Barbell) | 105.0 | 6 |
Preacher Curl (Barbell) | 105.0 | 5 |
Bicep Pulldown (cable) | 150.0 | 15 |
Bicep Pulldown (cable) | 150.0 | 12 |
Bicep Pulldown (cable) | 150.0 | 12 |
Lat Pulldown (Cable) | 145.0 | 10 |
Lat Pulldown (Cable) | 145.0 | 10 |
Dumbbell Row On Bench | 55.0 | 12 |
Dumbbell Row On Bench | 55.0 | 14 |
Dumbbell Row On Bench | 65.0 | 10 |
Meadows Row | 90.0 | 8 |
Meadows Row | 75.0 | 10 |
Rest day.
Exercise | Weight | Reps |
---|---|---|
(W) Hack Squat | 140.0 | 4 |
(W) Hack Squat | 90.0 | 6 |
(W) Hack Squat | 90.0 | 6 |
Hack Squat | 200.0 | 10 |
Hack Squat | 200.0 | 10 |
Hack Squat | 200.0 | 10 |
Leg Press | 270.0 | 17 |
Leg Press | 270.0 | 15 |
Leg Press | 270.0 | 11 |
Romanian Deadlift (Barbell) | 155.0 | 10 |
Romanian Deadlift (Barbell) | 155.0 | 10 |
Romanian Deadlift (Barbell) | 155.0 | 10 |
Shrug (Barbell) | 225.0 | 12 |
Shrug (Barbell) | 225.0 | 10 |
Shrug (Barbell) | 225.0 | 10 |
Exercise | Weight | Reps |
---|---|---|
Leg Curl (dumbbell) | 52.5 | 17 |
Leg Curl (dumbbell) | 52.5 | 13 |
Leg Curl (dumbbell) | 52.5 | 11 |
Incline Curl (Dumbbell) | 45.0 | 12 |
Incline Curl (Dumbbell) | 45.0 | 10 |
Incline Curl (Dumbbell) | 45.0 | 10 |
Preacher Curl (Cable) | 140.0 | 8 |
Preacher Curl (Cable) | 130.0 | 9 |
Preacher Curl (Cable) | 120.0 | 10 |
(W) Incline Bench Press (Barbell) | 155.0 | 5 |
(W) Incline Bench Press (Barbell) | 135.0 | 6 |
Incline Bench Press (Barbell) | 185.0 | 7 |
Incline Bench Press (Barbell) | 185.0 | 5 |
Incline Bench Press (Barbell) | 175.0 | 6 |
Bench Press (Dumbbell) | 80.0 | 8 |
Bench Press (Dumbbell) | 80.0 | 6 |
Upper Chest Fly | 30.0 | 10 |
Cable Chest Fly (standing) | 50.0 | 15 |
Lower Chest Fly | 70.0 | 10 |
Exercise | Weight | Reps |
---|---|---|
Squat (Smith Machine) | 135.0 | 10 |
Squat (Smith Machine) | 155.0 | 10 |
Squat (Smith Machine) | 175.0 | 8 |
Squat (Smith Machine) | 185.0 | 5 |
Leg Extension (Machine) | 115.0 | 15 |
Leg Extension (Machine) | 130.0 | 15 |
Leg Extension (Machine) | 145.0 | 10 |
Preacher Curl (Machine) | 120.0 | 12 |
Preacher Curl (Machine) | 130.0 | 10 |
Preacher Curl (Machine) | 130.0 | 8 |
Hammer Curl (Dumbbell) | 50.0 | 12 |
Hammer Curl (Dumbbell) | 50.0 | 10 |
Hammer Curl (Dumbbell) | 50.0 | 8 |
Lateral Raise (Machine) | 150.0 | 10 |
Lateral Raise (Machine) | 150.0 | 10 |
Lateral Raise (Machine) | 150.0 | 9 |
Lateral Raise (Machine) | 130.0 | 12 |
Exercise | Weight | Reps |
---|---|---|
Iso Lateral Lat Pulldown | 180.0 | 12 |
Iso Lateral Lat Pulldown | 230.0 | 11 |
Iso Lateral Lat Pulldown | 230.0 | 11 |
Iso Lateral Lat Pulldown | 250.0 | 8 |
Seated Row (Cable) | 152.0 | 10 |
Seated Row (Cable) | 152.0 | 10 |
Seated Row (Cable) | 152.0 | 9 |
Vertical Chest Press (Plate Loaded) | 180.0 | 10 |
Vertical Chest Press (Plate Loaded) | 180.0 | 8 |
Vertical Chest Press (Plate Loaded) | 180.0 | 8 |
Vertical Chest Press (Plate Loaded) | 180.0 | 7 |
Chest Fly | 190.0 | 10 |
Chest Fly | 190.0 | 10 |
Chest Fly | 190.0 | 9 |
Chest Fly | 190.0 | 7 |
T Bar Row (Chest Supported) | 85.0 | 12 |
T Bar Row (Chest Supported) | 85.0 | 12 |
T Bar Row (Chest Supported) | 85.0 | 10 |
Rest day.
Exercise | Weight | Reps |
---|---|---|
Triceps X Cable Cross | 40.0 | 15 |
Triceps X Cable Cross | 50.0 | 12 |
(W) Skullcrusher (Barbell) | 65.0 | 8 |
Skullcrusher (Barbell) | 95.0 | 12 |
Skullcrusher (Barbell) | 105.0 | 8 |
Skullcrusher (Barbell) | 105.0 | 7 |
Triceps Pushdown (Cable - Straight Bar) | 160.0 | 9 |
Triceps Pushdown (Cable - Straight Bar) | 160.0 | 9 |
Triceps Pushdown (Cable - Straight Bar) | 140.0 | 11 |
Bicep Curl (Barbell) | 105.0 | 10 |
Bicep Curl (Barbell) | 105.0 | 10 |
Bicep Curl (Barbell) | 105.0 | 8 |
Preacher Curl (Dumbbell) | 40.0 | 11 |
Preacher Curl (Dumbbell) | 40.0 | 9 |
Preacher Curl (Dumbbell) | 40.0 | 7 |
Forearm Curl (Barbell) | 115.0 | 13 |
Forearm Curl (Barbell) | 115.0 | 12 |
Forearm Curl (Barbell) | 115.0 | 10 |
Exercise | Weight | Reps |
---|---|---|
(W) Hack Squat | 140.0 | 4 |
(W) Hack Squat | 90.0 | 6 |
(W) Hack Squat | 90.0 | 6 |
Hack Squat | 200.0 | 12 |
Hack Squat | 200.0 | 10 |
Hack Squat | 200.0 | 11 |
Leg Press | 290.0 | 15 |
Leg Press | 290.0 | 12 |
Leg Press | 290.0 | 12 |
Incline Bench Press (Dumbbell) | 80.0 | 10 |
Incline Bench Press (Dumbbell) | 80.0 | 9 |
Incline Bench Press (Dumbbell) | 80.0 | 7 |
Fly Press (dumbbell) | 50.0 | 9 |
Fly Press (dumbbell) | 50.0 | 9 |
Fly Press (dumbbell) | 50.0 | 7 |
Exercise | Weight | Reps |
---|---|---|
Iso Lateral Seated Row | 110.0 | 12 |
Iso Lateral Seated Row | 130.0 | 10 |
Iso Lateral Seated Row | 130.0 | 8 |
Reverse Fly (Machine) | 160.0 | 11 |
Reverse Fly (Machine) | 160.0 | 11 |
Reverse Fly (Machine) | 160.0 | 9 |
Lat Pulldown (Cable) | 145.0 | 12 |
Lat Pulldown (Cable) | 160.0 | 10 |
Lat Pulldown (Cable) | 160.0 | 8 |
Lat Pulldown (Cable) | 160.0 | 7 |
Seated Leg Curl (Machine) | 160.0 | 10 |
Seated Leg Curl (Machine) | 160.0 | 10 |
Seated Leg Curl (Machine) | 160.0 | 10 |
Lateral Raise (Machine) | 150.0 | 12 |
Lateral Raise (Machine) | 160.0 | 10 |
Lateral Raise (Machine) | 160.0 | 10 |
Lateral Raise (Machine) | 160.0 | 8 |
Standing Calf Raise (Machine) | 190.0 | 18 |
Standing Calf Raise (Machine) | 210.0 | 13 |
Standing Calf Raise (Machine) | 210.0 | 11 |
Iso Lateral Shoulder Press | 160.0 | 8 |
Iso Lateral Shoulder Press | 160.0 | 7 |
Iso Lateral Shoulder Press | 140.0 | 8 |
Exercise | Weight | Reps |
---|---|---|
(W) Bench Press (Barbell) | 185.0 | 4 |
(W) Bench Press (Barbell) | 135.0 | 8 |
Bench Press (Barbell) | 225.0 | 6 |
Bench Press (Barbell) | 225.0 | 5 |
Bench Press (Barbell) | 225.0 | 4 |
Cable Fly (Flat Bench) | 75.0 | 12 |
Cable Fly (Flat Bench) | 75.0 | 10 |
Cable Fly (Flat Bench) | 75.0 | 8 |
Preacher Curl (Barbell) | 85.0 | 12 |
Preacher Curl (Barbell) | 95.0 | 10 |
Preacher Curl (Barbell) | 105.0 | 6 |
Bicep Pulldown (cable) | 160.0 | 15 |
Bicep Pulldown (cable) | 160.0 | 14 |
Bicep Curl (Cable) | 160.0 | 8 |
Bicep Curl (Cable) | 160.0 | 9 |
Shrug (Hex Bar) | 240.0 | 15 |
Shrug (Hex Bar) | 240.0 | 12 |
Shrug (Hex Bar) | 240.0 | 12 |
Exercise | Weight | Reps |
---|---|---|
(W) Hack Squat | 140.0 | 4 |
(W) Hack Squat | 90.0 | 6 |
(W) Hack Squat | 90.0 | 6 |
Hack Squat | 200.0 | 12 |
Hack Squat | 200.0 | 12 |
Hack Squat | 220.0 | 8 |
Leg Press | 290.0 | 15 |
Leg Press | 290.0 | 12 |
Leg Press | 310.0 | 10 |
Incline Curl (Dumbbell) | 45.0 | 13 |
Incline Curl (Dumbbell) | 50.0 | 9 |
Incline Curl (Dumbbell) | 50.0 | 6 |
Preacher Curl (Cable) | 140.0 | 10 |
Preacher Curl (Cable) | 140.0 | 9 |
Preacher Curl (Cable) | 140.0 | 8 |
Lateral Raise (Dumbbell) | 35.0 | 12 |
Lateral Raise (Dumbbell) | 35.0 | 10 |
Lateral Raise (Dumbbell) | 35.0 | 10 |
Exercise | Weight | Reps |
---|---|---|
Lat Pulldown (Single Arm) | 140.0 | 12 |
Lat Pulldown (Single Arm) | 160.0 | 10 |
Lat Pulldown (Single Arm) | 160.0 | 8 |
T Bar Row (Chest Supported) | 85.0 | 12 |
T Bar Row (Chest Supported) | 85.0 | 12 |
T Bar Row (Chest Supported) | 90.0 | 10 |
Bench Press (Dumbbell) | 80.0 | 10 |
Bench Press (Dumbbell) | 80.0 | 10 |
Bench Press (Dumbbell) | 80.0 | 8 |
Bench Press (Dumbbell) | 80.0 | 9 |
Upper Chest Fly | 40.0 | 15 |
Upper Chest Fly | 50.0 | 10 |
Cable Chest Fly (standing) | 50.0 | 10 |
Cable Chest Fly (standing) | 50.0 | 10 |
Romanian Deadlift (Barbell) | 165.0 | 10 |
Romanian Deadlift (Barbell) | 165.0 | 10 |
Romanian Deadlift (Barbell) | 165.0 | 8 |
Exercise | Weight | Reps |
---|---|---|
Triceps X Cable Cross | 50.0 | 15 |
Triceps X Cable Cross | 50.0 | 15 |
(W) Skullcrusher (Barbell) | 65.0 | 8 |
Skullcrusher (Barbell) | 105.0 | 10 |
Skullcrusher (Barbell) | 105.0 | 10 |
Skullcrusher (Barbell) | 105.0 | 8 |
Triceps Pushdown (Cable - Straight Bar) | 160.0 | 10 |
Triceps Pushdown (Cable - Straight Bar) | 160.0 | 10 |
Triceps Pushdown (Cable - Straight Bar) | 160.0 | 10 |
Bicep Curl (Barbell) | 105.0 | 10 |
Bicep Curl (Barbell) | 105.0 | 10 |
Bicep Curl (Barbell) | 105.0 | 9 |
Preacher Curl (Dumbbell) | 45.0 | 8 |
Preacher Curl (Dumbbell) | 45.0 | 7 |
Preacher Curl (Dumbbell) | 45.0 | 7 |
Forearm Curl (Barbell) | 115.0 | 14 |
Forearm Curl (Barbell) | 115.0 | 12 |
Forearm Curl (Barbell) | 115.0 | 8 |
Exercise | Weight | Reps |
---|---|---|
(W) Incline Bench Press (Smith Machine) | 135.0 | 8 |
Incline Bench Press (Smith Machine) | 185.0 | 10 |
Incline Bench Press (Smith Machine) | 185.0 | 9 |
Incline Bench Press (Smith Machine) | 185.0 | 8 |
Vertical Chest Press (Plate Loaded) | 180.0 | 9 |
Vertical Chest Press (Plate Loaded) | 180.0 | 8 |
Vertical Chest Press (Plate Loaded) | 180.0 | 7 |
Vertical Chest Press (Plate Loaded) | 180.0 | 6 |
Chest Fly (bent Arm,machine) | 145.0 | 10 |
Chest Fly (bent Arm,machine) | 145.0 | 9 |
Leg Extension (Machine) | 145.0 | 12 |
Leg Extension (Machine) | 160.0 | 10 |
Leg Extension (Machine) | 160.0 | 10 |
Leg Extension (Machine) | 160.0 | 10 |
Leg Press | 290.0 | 15 |
Leg Press | 290.0 | 12 |
Leg Press | 310.0 | 10 |
Seated Leg Curl (Machine) | 160.0 | 10 |
Seated Leg Curl (Machine) | 160.0 | 9 |
Seated Leg Curl (Machine) | 160.0 | 9 |
Exercise | Weight | Reps |
---|---|---|
Lat Pulldown (Cable) | 145.0 | 12 |
Lat Pulldown (Cable) | 160.0 | 10 |
Lat Pulldown (Cable) | 160.0 | 8 |
Meadows Row | 85.0 | 10 |
Meadows Row | 85.0 | 10 |
Meadows Row | 85.0 | 8 |
(W) Seated Overhead Press (Dumbbell) | 45.0 | 6 |
Seated Overhead Press (Dumbbell) | 70.0 | 7 |
Seated Overhead Press (Dumbbell) | 70.0 | 4 |
Seated Overhead Press (Dumbbell) | 60.0 | 8 |
Lateral Raise (Cable) | 40.0 | 7 |
Lateral Raise (Cable) | 35.0 | 8 |
Lateral Raise (Cable) | 30.0 | 11 |
Rest day.
Exercise | Weight | Reps |
---|---|---|
(W) Bench Press (Barbell) | 185.0 | 6 |
(W) Bench Press (Barbell) | 135.0 | 6 |
Bench Press (Barbell) | 225.0 | 6 |
Bench Press (Barbell) | 225.0 | 4 |
Bench Press (Barbell) | 225.0 | 4 |
Cable Fly (Flat Bench) | 80.0 | 11 |
Cable Fly (Flat Bench) | 80.0 | 9 |
Cable Fly (Flat Bench) | 80.0 | 9 |
Preacher Curl (Barbell) | 95.0 | 12 |
Preacher Curl (Barbell) | 105.0 | 7 |
Preacher Curl (Barbell) | 105.0 | 6 |
Shrug (Hex Bar) | 240.0 | 18 |
Shrug (Hex Bar) | 240.0 | 14 |
Shrug (Hex Bar) | 240.0 | 11 |
Hammer Curl (Cable) | 150.0 | 14 |
Hammer Curl (Cable) | 150.0 | 11 |
Rest day.