Day 1
EXERCISE |
SETS |
REPS |
| Wide Grip Pulldown | 3 | 12-15 |
| Close Grip Pulldown | 3 | 12-15 |
| Bent Over Barbell Row | 3 | 12-15 |
| T Bar Row | 3 | 12-15 |
| Barbell Curl | 3 | 12-15 |
| Concentration Curl | 2 | 12-15 |
| Squat | 3 | 12-15 |
| Machine Leg Extensions | 2 | 12-15 |
Day 2
EXERCISE |
SETS |
REPS |
| Dumbbell Bench Press | 3 | 12-15 |
| Incline Dumbbell Fly | 3 | 12-15 |
| Dip | 2 | 12-15 |
| Dumbbell Pullover | 2 | 12-15 |
| Close Grip Bench Press | 3 | 12-15 |
| Tricep Pressdown with Rope | 2 | 12-15 |
| Arnold Press | 3 | 12-15 |
| Dumbbell Shrugs | 2 | 12-15 |
Day 3
EXERCISE |
SETS |
REPS |
| Wide Grip Pulldown | 3 | 12-15 |
| Close Grip Pulldown | 2 | 12-15 |
| Machine Row (Wide Grip) | 3 | 12-15 |
| Machine Row (Close Grip) | 2 | 12-15 |
| Dumbbell Curl Seated | 3 | 12-15 |
| Hammer Curls | 2 | 12-15 |
| Dumbbell Lunges | 3 | 12-15 |
| Machine Leg Curls | 2 | 12-15 |
Day 4
EXERCISE |
SETS |
REPS |
| Incline Bench Press | 3 | 12-15 |
| Machine Fly | 2 | 12-15 |
| Machine Dips | 2 | 12-15 |
| Dumbbell Pullover | 2 | 12-15 |
| Cross Face Lying Tricep Extension | 3 | 12-15 |
| Tricep Pressdown: One Arm Reverse | 2 | 12-15 |
| Dumbbell Front Raise | 2 | 12-15 |
| Dumbbell Lateral Raise | 2 | 12-15 |
| Upright Rows | 2 | 12-15 |
