Day 1
EXERCISE |
SETS |
REPS |
Machine Chest Press | 2 | 8-10 |
Machine Fly | 2 | 8-10 |
Wide Grip Pulldown | 2 | 8-10 |
Seated Cable Row | 2 | 8-10 |
Machine Shoulder Press | 2 | 8-10 |
Smith Machine Shrugs | 2 | 8-10 |
Machine Curls | 2 | 8-10 |
Cable Curls | 2 | 8-10 |
Tricep Pressdown with Rope | 2 | 8-10 |
Machine Tricep Extension | 2 | 8-10 |
Machine Leg Press | 2 | 12-15 |
Calf Machine Raises | 2 | 8-10 |
Day 2
EXERCISE |
SETS |
REPS |
Incline Smith Machine Press | 2 | 8-10 |
Machine Fly | 2 | 8-10 |
Close Grip Pulldown | 2 | 8-10 |
Wide Grip Machine Row | 2 | 8-10 |
Machine Lateral Raise | 4 | 8-10 |
Machine Curls (One-Armed) | 4 | 8-10 |
Machine Tricep Extension | 4 | 8-10 |
Machine Leg Extensions | 2 | 12-15 |
Machine Leg Curls | 2 | 8-10 |
Day 3
EXERCISE |
SETS |
REPS |
Smith Machine Bench Press | 3 | 8-10 |
Cable Crossover | 3 | 8-10 |
Machine Shoulder Press | 2 | 8-10 |
Smith Machine Shrugs | 2 | 8-10 |
Machine Curls | 3 | 8-10 |
Tricep Pressdown: One Arm Reverse | 3 | 8-10 |
Machine Leg Press | 4 | 12-15 |
Calf Machine Raises | 4 | 8-10 |