FULL BODY Maximum Growth Program
Bulking
Advanced
Machine strength
Plan Details
The FULL BODY Maximum Growth Program routine by YesImaGymaholic is a 14 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
The goal of this routine is to gain maximum amount of muscle while keeping fat gain at minimum.
Routine detail
Day 1
Full Body
Est. 185 min
48 exercises
Dumbbell Lateral Raise
1 Set x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
1 Set x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
1 Set x 8 Reps
Machine Seated Row
1 Set x 8 Reps
Dumbbell Bench Press
1 Set x 8 Reps
Cable Cross-Over
1 Set x 12 Reps
Dumbbell Lateral Raise
1 Set x 8 Reps
Dumbbell Seated Arnold Press
1 Set x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
1 Set x 12 Reps
Machine Seated Row
1 Set x 8 Reps
Dumbbell Bench Press
1 Set x 8 Reps
Cable Cross-Over
1 Set x 8 Reps
Dumbbell Lateral Raise
1 Set x 12 Reps
Dumbbell Seated Arnold Press
1 Set x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
1 Set x 8 Reps
Dumbbell Bench Press
1 Set x 8 Reps
Decline Crunch
4 Sets x 8 Reps
Cable Cross-Over
1 Set x 8 Reps
Machine Ab Crunch
9 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
4 Sets x 8 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Machine Leg Extension
3 Sets x 12 Reps
Dumbbell Concentration Curl
1 Set x 8 Reps
Machine Dip
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
1 Set x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Barbell Curl
1 Set x 12 Reps
Cable Shoulder Extension
1 Set x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Weight Plate Shrug
3 Sets x 12 Reps
Machine Seated Row
1 Set x 8 Reps
Machine Leg Press
1 Set x 8 Reps
Machine Leg Extension
1 Set x 8 Reps
Machine Leg Press
1 Set x 8 Reps
Machine Leg Extension
1 Set x 8 Reps
Dumbbell Concentration Curl
1 Set x 8 Reps
Dumbbell Alternating Hammer Curl
1 Set x 8 Reps
Barbell Curl
1 Set x 8 Reps
Cable Shoulder Extension
1 Set x 8 Reps
Dumbbell Tricep Extension
1 Set x 8 Reps
Dumbbell Concentration Curl
1 Set x 8 Reps
Barbell Curl
1 Set x 8 Reps
Dumbbell Alternating Hammer Curl
1 Set x 8 Reps
Cable Shoulder Extension
1 Set x 8 Reps
Dumbbell Tricep Extension
1 Set x 8 Reps
Day 2
Pyramid Sets Full Body
Est. 126 min
42 exercises
Dumbbell Lateral Raise
1 Set x 20 Reps
Dumbbell Seated Arnold Press
1 Set x 20 Reps
Cable Grip Lat Pulldown (Narrow Grip)
1 Set x 20 Reps
Machine Seated Row
1 Set x 20 Reps
Dumbbell Bench Press
1 Set x 20 Reps
Cable Cross-Over
1 Set x 20 Reps
Dumbbell Lateral Raise
1 Set x 15 Reps
Dumbbell Seated Arnold Press
1 Set x 15 Reps
Cable Grip Lat Pulldown (Narrow Grip)
1 Set x 15 Reps
Machine Seated Row
1 Set x 15 Reps
Dumbbell Bench Press
1 Set x 15 Reps
Cable Cross-Over
1 Set x 15 Reps
Dumbbell Lateral Raise
1 Set x 10 Reps
Dumbbell Seated Arnold Press
1 Set x 10 Reps
Cable Grip Lat Pulldown (Narrow Grip)
1 Set x 10 Reps
Machine Seated Row
1 Set x 10 Reps
Dumbbell Bench Press
1 Set x 10 Reps
Cable Cross-Over
1 Set x 10 Reps
Dumbbell Concentration Curl
1 Set x 20 Reps
Dumbbell Preacher Curl
1 Set x 20 Reps
Cable Tricep Pushdown (Rope)
1 Set x 20 Reps
Dumbbell Tricep Extension
1 Set x 20 Reps
Dumbbell Concentration Curl
1 Set x 15 Reps
Dumbbell Preacher Curl
1 Set x 15 Reps
Cable Tricep Pushdown (Rope)
1 Set x 15 Reps
Dumbbell Tricep Extension
1 Set x 15 Reps
Dumbbell Concentration Curl
1 Set x 10 Reps
Dumbbell Preacher Curl
1 Set x 10 Reps
Cable Tricep Pushdown (Rope)
1 Set x 10 Reps
Dumbbell Tricep Extension
1 Set x 20 Reps
Machine Leg Press
1 Set x 20 Reps
Machine Leg Extension
1 Set x 20 Reps
Machine Leg Press
1 Set x 15 Reps
Machine Leg Extension
1 Set x 15 Reps
Machine Leg Press
1 Set x 15 Reps
Machine Leg Extension
1 Set x 10 Reps
Machine Leg Press
1 Set x 10 Reps
Machine Leg Extension
1 Set x 20 Reps
Machine Leg Extension
1 Set x 20 Reps
Dumbbell Calf Raise
3 Sets
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Day 8
Max Growth Part 4 (Shoulders, Back, Arms)
Est. 240 min
40 exercises
Cable Lat Pulldown (Wide Grip)
6 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Seated Row
5 Sets x 8 Reps
Dumbbell Reverse Fly
4 Sets x 8 Reps
Cable Shoulder Extension
1 Set x 8 Reps
Dumbbell Incline Curl
1 Set x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Cable Shoulder Extension
1 Set x 8 Reps
Cable Shoulder Extension
1 Set x 8 Reps
Dumbbell Incline Curl
1 Set x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Cable Shoulder Extension
1 Set x 8 Reps
Dumbbell Incline Curl
1 Set x 8 Reps
Cable Shoulder Extension
1 Set x 8 Reps
Dumbbell Incline Curl
1 Set x 8 Reps
Cable Shoulder Extension
1 Set x 8 Reps
Dumbbell Incline Curl
1 Set x 8 Reps
Machine Leg Press
1 Set x 8 Reps
Machine Leg Press
1 Set x 8 Reps
Machine Leg Press
1 Set x 8 Reps
Machine Leg Press
1 Set x 8 Reps
Machine Leg Press
1 Set x 8 Reps
Machine Leg Press
1 Set x 8 Reps
Machine Leg Extension
1 Set x 8 Reps
Machine Leg Extension
1 Set x 8 Reps
Machine Leg Extension
1 Set x 8 Reps
Machine Leg Extension
1 Set x 8 Reps
Machine Leg Extension
1 Set x 8 Reps
Machine Single-Leg Press
1 Set x 8 Reps
Machine Single-Leg Press
1 Set x 8 Reps
Machine Single-Leg Press
1 Set x 8 Reps
Machine Single-Leg Press
1 Set x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Machine Leg Extension
1 Set x 8 Reps
Dumbbell Reverse Fly
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Cable Seated Row
5 Sets x 8 Reps
Day 8
Max Growth Part 1 (Chest, Shoulders, Arms)
Est. 219 min
48 exercises
Dumbbell Squat
3 Sets x 12 Reps
Dumbbell Bench Press
1 Set x 8 Reps
Dumbbell Lunge
3 Sets x 12 Reps
Dumbbell Incline Bench Press
1 Set x 8 Reps
Dumbbell Bench Press
1 Set x 8 Reps
Dumbbell Incline Bench Press
1 Set x 8 Reps
Jump Squat
3 Sets x 12 Reps
Dumbbell Bench Press
1 Set x 8 Reps
Dumbbell Bench Press
1 Set x 8 Reps
Dumbbell Incline Bench Press
1 Set x 8 Reps
Bodyweight Side Lunge
3 Sets x 12 Reps
Dumbbell Bench Press
1 Set x 8 Reps
Dumbbell Incline Bench Press
1 Set x 8 Reps
Dumbbell Bench Press
1 Set x 8 Reps
Barbell Shoulder Press
1 Set x 8 Reps
Barbell Shoulder Press
1 Set x 8 Reps
Barbell Shoulder Press
1 Set x 8 Reps
Barbell Shoulder Press
1 Set x 8 Reps
Dumbbell Lateral Raise
1 Set x 8 Reps
Dumbbell Lateral Raise
1 Set x 8 Reps
Dumbbell Lateral Raise
1 Set x 8 Reps
Dumbbell Lateral Raise
1 Set x 8 Reps
Dumbbell Lateral Raise
1 Set x 8 Reps
Cable Shoulder Extension
1 Set x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Dumbbell Incline Curl
1 Set x 8 Reps
Cable Shoulder Extension
1 Set x 8 Reps
Dumbbell One-Arm Bicep Curl
1 Set x 8 Reps
Cable Shoulder Extension
1 Set x 8 Reps
Dumbbell One-Arm Bicep Curl
1 Set x 8 Reps
Cable Shoulder Extension
1 Set x 8 Reps
Dumbbell Incline Curl
1 Set x 8 Reps
Cable Shoulder Extension
1 Set x 8 Reps
Dumbbell Preacher Curl
1 Set x 8 Reps
Dumbbell Incline Curl
1 Set x 8 Reps
Dumbbell Preacher Hammer Curl
1 Set x 8 Reps
Dumbbell One-Arm Bicep Curl
1 Set x 8 Reps
Dumbbell Preacher Hammer Curl
1 Set x 8 Reps
Dumbbell One-Arm Bicep Curl
1 Set x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
4 Sets x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
4 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 8 Reps
Flutter Kick
3 Sets x 12 Reps
Glute Kickback
3 Sets x 12 Reps
Day 8
Max Growth Part 3 (Chest, shoulders, arms)
Est. 114 min
43 exercises
Dumbbell Incline Bench Press
1 Set x 12 Reps
Dumbbell Fly
1 Set x 12 Reps
Dumbbell Incline Bench Press
1 Set x 12 Reps
Dumbbell Fly
1 Set x 12 Reps
Dumbbell Incline Bench Press
1 Set x 12 Reps
Dumbbell Fly
1 Set x 12 Reps
Dumbbell Incline Bench Press
1 Set x 12 Reps
Dumbbell Fly
1 Set x 12 Reps
Dumbbell Incline Bench Press
1 Set x 12 Reps
Dumbbell Fly
1 Set x 12 Reps
Dumbbell One-Arm Lateral Raise
1 Set x 12 Reps
Dumbbell One-Arm Front Raise
1 Set x 12 Reps
Dumbbell One-Arm Lateral Raise
1 Set x 12 Reps
Dumbbell One-Arm Lateral Raise
1 Set x 12 Reps
Dumbbell One-Arm Lateral Raise
1 Set x 12 Reps
Dumbbell Shoulder Shrug
1 Set x 12 Reps
Dumbbell Shoulder Shrug
1 Set x 12 Reps
Dumbbell Shoulder Shrug
1 Set x 12 Reps
Dumbbell Shoulder Shrug
1 Set x 12 Reps
Dumbbell Press (Close Grip)
1 Set x 12 Reps
Dumbbell Press (Close Grip)
1 Set x 12 Reps
Dumbbell Press (Close Grip)
1 Set x 12 Reps
Barbell Curl
1 Set x 12 Reps
Barbell Curl
1 Set x 12 Reps
Barbell Curl
1 Set x 12 Reps
Barbell Curl
1 Set x 12 Reps
Dumbbell Preacher Curl
1 Set x 12 Reps
Dumbbell Preacher Curl
1 Set x 12 Reps
Dumbbell Preacher Curl
1 Set x 12 Reps
Cable Grip Lat Pulldown (Narrow Grip)
1 Set x 12 Reps
Cable Grip Lat Pulldown (Narrow Grip)
1 Set x 12 Reps
Cable Grip Lat Pulldown (Narrow Grip)
1 Set x 12 Reps
Dumbbell Shoulder Shrug
1 Set x 12 Reps
Cable Grip Lat Pulldown (Narrow Grip)
1 Set x 12 Reps
Dumbbell Hammer Curl
1 Set x 12 Reps
Dumbbell Hammer Curl
1 Set x 12 Reps
Dumbbell Hammer Curl
1 Set x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Dumbbell Calf Raise
1 Set x 12 Reps
Dumbbell Alternating Hammer Curl
1 Set x 12 Reps
Dumbbell Alternating Bicep Curl
1 Set x 12 Reps
Cable Shoulder Extension
1 Set x 12 Reps
Day 8
Max Growth PART 2 (Back, Shoulders, Arms)
Est. 168 min
39 exercises
Dumbbell One-Arm Row
5 Sets x 8 Reps
Dumbbell Reverse Fly
1 Set x 8 Reps
Dumbbell Reverse Fly
1 Set x 8 Reps
Dumbbell Reverse Fly
1 Set x 8 Reps
Dumbbell Reverse Fly
1 Set x 8 Reps
Dumbbell Reverse Fly
1 Set x 8 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 8 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 8 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 8 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 8 Reps
Cable Lat Pulldown (Wide Grip)
2 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
1 Set x 8 Reps
Dumbbell Tricep Extension (Supine)
1 Set x 8 Reps
Dumbbell Tricep Extension (Supine)
1 Set x 8 Reps
Dumbbell Tricep Extension (Supine)
1 Set x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
1 Set x 8 Reps
Dumbbell Tricep Extension (Supine)
1 Set x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Dumbbell One-Arm Bicep Curl
1 Set x 8 Reps
Dumbbell One-Arm Bicep Curl
1 Set x 8 Reps
Dumbbell One-Arm Bicep Curl
1 Set x 8 Reps
Dumbbell One-Arm Bicep Curl
1 Set x 8 Reps
Dumbbell One-Arm Bicep Curl
1 Set x 8 Reps
Dumbbell One-Arm Bicep Curl
1 Set x 8 Reps
Machine Leg Press
1 Set x 8 Reps
Machine Leg Press
1 Set x 8 Reps
Machine Leg Press
1 Set x 8 Reps
Machine Leg Press
1 Set x 8 Reps
Machine Leg Press
1 Set x 8 Reps
Machine Leg Extension
1 Set x 8 Reps
Machine Leg Extension
1 Set x 8 Reps
Machine Leg Extension
1 Set x 8 Reps
Machine Leg Extension
1 Set x 8 Reps
Machine Leg Extension
1 Set x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
1 Set x 8 Reps
Dumbbell Squat
4 Sets x 8 Reps
Day 9
vacation
Est. 240 min
29 exercises
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Dumbbell Squat
4 Sets x 8 Reps
Dumbbell Squat
4 Sets x 8 Reps
Dumbbell Squat
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Machine Fly
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Rope Seated Row
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Press (Wide Stance)
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Walking
1 Set
Day 10
Quick Full Body
Est. 126 min
16 exercises
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Barbell Shoulder Press
4 Sets x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 8 Reps
Machine Seated Row
4 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 8 Reps
Dumbbell Hammer Curl
4 Sets x 8 Reps
Dumbbell Seated Bicep Curl
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Cable Seated Curl
4 Sets x 8 Reps
Dumbbell Calf Raise
4 Sets x 8 Reps
Weight Plate Shrug
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Day 11
Quick Full Body Part 2
Est. 232 min
17 exercises
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Dumbbell Calf Raise
4 Sets x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Machine Calf Raise
4 Sets x 8 Reps
Elliptical Training
1 Set
Dumbbell Bench Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Cable Cross-Over
4 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
Machine Ab Crunch
4 Sets x 8 Reps
Decline Crunch
4 Sets x 8 Reps
Day 12
A Day
Est. 103 min
36 exercises
Dumbbell Bench Press
1 Set x 8 Reps
Dumbbell Fly
1 Set x 8 Reps
Machine Leg Press
1 Set x 8 Reps
Dumbbell Bench Press
1 Set x 8 Reps
Dumbbell Fly
1 Set x 8 Reps
Machine Leg Press
1 Set x 8 Reps
Dumbbell Bench Press
1 Set x 8 Reps
Dumbbell Fly
1 Set x 8 Reps
Machine Leg Press
1 Set x 8 Reps
Dumbbell Bench Press
1 Set x 8 Reps
Dumbbell Fly
1 Set x 8 Reps
Machine Leg Press
1 Set x 8 Reps
Dumbbell Seated Arnold Press
1 Set x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
1 Set x 8 Reps
Dumbbell Lateral Raise
1 Set x 8 Reps
Machine Leg Extension
1 Set x 8 Reps
Dumbbell Seated Arnold Press
1 Set x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
1 Set x 8 Reps
Dumbbell Lateral Raise
1 Set x 8 Reps
Machine Leg Extension
1 Set x 8 Reps
Dumbbell Seated Arnold Press
1 Set x 8 Reps
Cable Grip Lat Pulldown (Narrow Grip)
1 Set x 8 Reps
Dumbbell Lateral Raise
1 Set x 8 Reps
Machine Leg Extension
1 Set x 8 Reps
Cable Tricep Pushdown (Rope)
1 Set x 8 Reps
Preacher Curl Machine
1 Set x 8 Reps
Cable Tricep Pushdown (Rope)
1 Set x 8 Reps
Preacher Curl Machine
1 Set x 8 Reps
Cable Tricep Pushdown (Rope)
1 Set x 8 Reps
Preacher Curl Machine
1 Set x 8 Reps
Cable Tricep Pushdown (Rope)
1 Set x 8 Reps
Preacher Curl Machine
1 Set x 8 Reps
Dumbbell Alternating Hammer Curl
4 Sets x 8 Reps
Dumbbell One-Arm Bench Press
4 Sets x 8 Reps
Machine Leg Extension
1 Set x 8 Reps
Machine Inner Chest Press
4 Sets x 8 Reps
Day 13
B Day
Est. 93 min
39 exercises
Dumbbell Incline Bench Press
1 Set x 8 Reps
Dumbbell Incline Fly
1 Set x 8 Reps
Cable Cross-Over
1 Set x 8 Reps
Dumbbell Incline Bench Press
1 Set x 8 Reps
Dumbbell Incline Fly
1 Set x 8 Reps
Cable Cross-Over
1 Set x 8 Reps
Dumbbell Incline Bench Press
1 Set x 8 Reps
Dumbbell Incline Fly
1 Set x 8 Reps
Cable Cross-Over
1 Set x 8 Reps
Dumbbell Shoulder Shrug
1 Set x 8 Reps
Cable Rear Pulldown (Wide Grip)
1 Set x 8 Reps
Cable Rope Seated Row
1 Set x 8 Reps
Dumbbell Shoulder Shrug
1 Set x 8 Reps
Cable Rear Pulldown (Wide Grip)
1 Set x 8 Reps
Cable Rope Seated Row
1 Set x 8 Reps
Dumbbell Shoulder Shrug
1 Set x 8 Reps
Cable Rear Pulldown (Wide Grip)
1 Set x 8 Reps
Cable Rope Seated Row
1 Set x 8 Reps
Dumbbell Tricep Extension (Supine)
1 Set x 8 Reps
Dumbbell Preacher Curl
1 Set x 8 Reps
Dumbbell Tricep Extension (Supine)
1 Set x 8 Reps
Dumbbell Tricep Extension (Supine)
1 Set x 8 Reps
Dumbbell Preacher Curl
1 Set x 8 Reps
Dumbbell Tricep Extension (Supine)
1 Set x 8 Reps
Dumbbell Preacher Curl
1 Set x 8 Reps
Dumbbell Alternating Hammer Curl
1 Set x 8 Reps
Dumbbell Tricep Extension (Supine)
1 Set x 8 Reps
Dumbbell Alternating Hammer Curl
1 Set x 8 Reps
Machine Leg Press
1 Set x 8 Reps
Machine Leg Extension
1 Set x 8 Reps
Machine Leg Press
1 Set x 8 Reps
Machine Leg Extension
1 Set x 8 Reps
Machine Leg Press
1 Set x 8 Reps
Machine Leg Extension
1 Set x 8 Reps
Preacher Curl Machine
4 Sets x 8 Reps
Dumbbell Preacher Curl
1 Set x 8 Reps
Dumbbell Alternating Hammer Curl
1 Set x 8 Reps
Machine Leg Extension
1 Set x 8 Reps
Machine Leg Press
1 Set x 8 Reps
Day 14
Full Body
Est. 138 min
20 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 12 Reps
Machine Seated Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Dumbbell Calf Raise
3 Sets x 12 Reps
Weight Plate Shrug
3 Sets x 12 Reps
Decline Crunch
4 Sets x 8 Reps
Machine Ab Crunch
9 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
4 Sets x 8 Reps
Dumbbell Concentration Curl
4 Sets x 8 Reps
Machine Shoulder Press
4 Sets x 8 Reps
Machine Dip
4 Sets x 8 Reps
Day 15
condensed Full Body
Est. 131 min
22 exercises
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Cable Cross-Over
4 Sets x 8 Reps
Machine Leg Press
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
1 Set x 8 Reps
Barbell Shoulder Press
1 Set x 8 Reps
Dumbbell Shoulder Shrug
1 Set x 8 Reps
Dumbbell Seated Arnold Press
1 Set x 8 Reps
Barbell Shoulder Press
1 Set x 8 Reps
Dumbbell Shoulder Shrug
1 Set x 8 Reps
Dumbbell Seated Arnold Press
1 Set x 8 Reps
Barbell Shoulder Press
1 Set x 8 Reps
Dumbbell Shoulder Shrug
1 Set x 8 Reps
Kettlebell Open Palm Clean
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Ab Crunch
9 Sets x 8 Reps
Decline Crunch
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
1 Set x 8 Reps
Kettlebell Open Palm Clean
3 Sets x 8 Reps
Day 16
circuit training
Est. 87 min
11 exercises
Machine Inner Chest Press
3 Sets x 8 Reps
Machine Seated Tricep Dip
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Leverage Machine Iso Row
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
