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4 Week program, 3x week. Alternating
Workout Days:
Week 1: Day 1 Day 2 and Day 3
Week 2: Day 1 Day 2 and Day 3
Week 3: Day 3, Day 2 and Day 1
Week 4: Day 3, Day 2 and Day 1
Dumbbell Incline Bench Press
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1x25 reps |
rest: 60s
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Cable Cross Over
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1x25 reps |
rest: 30s
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Dumbbell Incline Bench Press
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2x15 reps |
rest: 60s
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Cable Cross Over
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2x15 reps |
rest: 60s
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Dumbbell Arnold Press
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1x25 reps |
rest: 30s
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Dumbbell Lateral Raise
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1x25 reps |
rest: 30s
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Barbell Shrug
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1x25 reps |
rest: 30s
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Dumbbell Arnold Press
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2x20 reps |
rest: 30s
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Dumbbell Lateral Raise
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2x20 reps |
rest: 30s
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Barbell Shrug
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2x20 reps |
rest: 30s
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Leg Press
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1x25 reps |
rest: 30s
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Leg Extensions
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1x25 reps |
rest: 30s
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Leg Press
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2x20 reps |
rest: 30s
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Leg Extensions
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2x20 reps |
rest: 30s
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Narrow Grip Lat Pull Down
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1x20 reps |
rest: 30s
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Seated Machine Row
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1x20 reps |
rest: 30s
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Narrow Grip Lat Pull Down
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2x15 reps |
rest: 30s
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Seated Machine Row
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2x15 reps |
rest: 30s
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Cable Rope Triceps Pushdown
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1x25 reps |
rest: 30s
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Cable Rope Overhead Triceps Extension
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1x25 reps |
rest: 30s
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Cable Rope Triceps Pushdown
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2x15 reps |
rest: 30s
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Cable Rope Overhead Triceps Extension
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2x15 reps |
rest: 30s
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Barbell Curl
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1x25 reps |
rest: 60s
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Dumbbell Preacher Hammer Curl
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1x20 reps |
rest: 30s
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Barbell Curl
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2x15 reps |
rest: 60s
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Dumbbell Preacher Hammer Curl
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2x15 reps |
rest: 30s
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Seated Leg Curl
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1x20 reps |
rest: 30s
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Barbell Seated Calf Raise
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1x30 reps |
rest: 30s
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Seated Leg Curl
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2x15 reps |
rest: 30s
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Barbell Seated Calf Raise
|
2x30 reps |
rest: 30s
|
Dumbbell Incline Bench Press
|
1x25 reps |
rest: 60s
|
||
Cable Cross Over
|
1x25 reps |
rest: 30s
|
||
Dumbbell Incline Bench Press
|
2x15 reps |
rest: 60s
|
||
Cable Cross Over
|
2x15 reps |
rest: 60s
|
||
Dumbbell Arnold Press
|
1x25 reps |
rest: 30s
|
||
Dumbbell Lateral Raise
|
1x25 reps |
rest: 30s
|
||
Barbell Shrug
|
1x25 reps |
rest: 30s
|
||
Dumbbell Arnold Press
|
2x20 reps |
rest: 30s
|
||
Dumbbell Lateral Raise
|
2x20 reps |
rest: 30s
|
||
Barbell Shrug
|
2x20 reps |
rest: 30s
|
||
Leg Press
|
1x25 reps |
rest: 30s
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Leg Extensions
|
1x25 reps |
rest: 30s
|
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Leg Press
|
2x20 reps |
rest: 30s
|
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Leg Extensions
|
2x20 reps |
rest: 30s
|
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Narrow Grip Lat Pull Down
|
1x20 reps |
rest: 30s
|
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Seated Machine Row
|
1x20 reps |
rest: 30s
|
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Narrow Grip Lat Pull Down
|
2x15 reps |
rest: 30s
|
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Seated Machine Row
|
2x15 reps |
rest: 30s
|
||
Cable Rope Triceps Pushdown
|
1x25 reps |
rest: 30s
|
||
Cable Rope Overhead Triceps Extension
|
1x25 reps |
rest: 30s
|
||
Cable Rope Triceps Pushdown
|
2x15 reps |
rest: 30s
|
||
Cable Rope Overhead Triceps Extension
|
2x15 reps |
rest: 30s
|
||
Barbell Curl
|
1x25 reps |
rest: 60s
|
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Dumbbell Preacher Hammer Curl
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1x20 reps |
rest: 30s
|
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Barbell Curl
|
2x15 reps |
rest: 60s
|
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Dumbbell Preacher Hammer Curl
|
2x15 reps |
rest: 30s
|
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Seated Leg Curl
|
1x20 reps |
rest: 30s
|
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Barbell Seated Calf Raise
|
1x30 reps |
rest: 30s
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Seated Leg Curl
|
2x15 reps |
rest: 30s
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Barbell Seated Calf Raise
|
2x30 reps |
rest: 30s
|
Dumbbell Incline Bench Press
|
1x25 reps |
rest: 60s
|
||
Cable Cross Over
|
1x25 reps |
rest: 30s
|
||
Dumbbell Incline Bench Press
|
2x15 reps |
rest: 60s
|
||
Cable Cross Over
|
2x15 reps |
rest: 60s
|
||
Dumbbell Arnold Press
|
1x25 reps |
rest: 30s
|
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Dumbbell Lateral Raise
|
1x25 reps |
rest: 30s
|
||
Barbell Shrug
|
1x25 reps |
rest: 30s
|
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Dumbbell Arnold Press
|
2x20 reps |
rest: 30s
|
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Dumbbell Lateral Raise
|
2x20 reps |
rest: 30s
|
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Barbell Shrug
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2x20 reps |
rest: 30s
|
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Leg Press
|
1x25 reps |
rest: 30s
|
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Leg Extensions
|
1x25 reps |
rest: 30s
|
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Leg Press
|
2x20 reps |
rest: 30s
|
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Leg Extensions
|
2x20 reps |
rest: 30s
|
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Narrow Grip Lat Pull Down
|
1x20 reps |
rest: 30s
|
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Seated Machine Row
|
1x20 reps |
rest: 30s
|
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Narrow Grip Lat Pull Down
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2x15 reps |
rest: 30s
|
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Seated Machine Row
|
2x15 reps |
rest: 30s
|
||
Cable Rope Triceps Pushdown
|
1x25 reps |
rest: 30s
|
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Cable Rope Overhead Triceps Extension
|
1x25 reps |
rest: 30s
|
||
Cable Rope Triceps Pushdown
|
2x15 reps |
rest: 30s
|
||
Cable Rope Overhead Triceps Extension
|
2x15 reps |
rest: 30s
|
||
Barbell Curl
|
1x25 reps |
rest: 60s
|
||
Dumbbell Preacher Hammer Curl
|
1x20 reps |
rest: 30s
|
||
Barbell Curl
|
2x15 reps |
rest: 60s
|
||
Dumbbell Preacher Hammer Curl
|
2x15 reps |
rest: 30s
|
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Seated Leg Curl
|
1x20 reps |
rest: 30s
|
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Barbell Seated Calf Raise
|
1x30 reps |
rest: 30s
|
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Seated Leg Curl
|
2x15 reps |
rest: 30s
|
||
Barbell Seated Calf Raise
|
2x30 reps |
rest: 30s
|
Dumbbell Incline Bench Press
|
1x25 reps |
rest: 60s
|
||
Cable Cross Over
|
1x25 reps |
rest: 30s
|
||
Dumbbell Incline Bench Press
|
2x15 reps |
rest: 60s
|
||
Cable Cross Over
|
2x15 reps |
rest: 60s
|
||
Dumbbell Arnold Press
|
1x25 reps |
rest: 30s
|
||
Dumbbell Lateral Raise
|
1x25 reps |
rest: 30s
|
||
Barbell Shrug
|
1x25 reps |
rest: 30s
|
||
Dumbbell Arnold Press
|
2x20 reps |
rest: 30s
|
||
Dumbbell Lateral Raise
|
2x20 reps |
rest: 30s
|
||
Barbell Shrug
|
2x20 reps |
rest: 30s
|
||
Leg Press
|
1x25 reps |
rest: 30s
|
||
Leg Extensions
|
1x25 reps |
rest: 30s
|
||
Leg Press
|
2x20 reps |
rest: 30s
|
||
Leg Extensions
|
2x20 reps |
rest: 30s
|
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Narrow Grip Lat Pull Down
|
1x20 reps |
rest: 30s
|
||
Seated Machine Row
|
1x20 reps |
rest: 30s
|
||
Narrow Grip Lat Pull Down
|
2x15 reps |
rest: 30s
|
||
Seated Machine Row
|
2x15 reps |
rest: 30s
|
||
Cable Rope Triceps Pushdown
|
1x25 reps |
rest: 30s
|
||
Cable Rope Overhead Triceps Extension
|
1x25 reps |
rest: 30s
|
||
Cable Rope Triceps Pushdown
|
2x15 reps |
rest: 30s
|
||
Cable Rope Overhead Triceps Extension
|
2x15 reps |
rest: 30s
|
||
Barbell Curl
|
1x25 reps |
rest: 60s
|
||
Dumbbell Preacher Hammer Curl
|
1x20 reps |
rest: 30s
|
||
Barbell Curl
|
2x15 reps |
rest: 60s
|
||
Dumbbell Preacher Hammer Curl
|
2x15 reps |
rest: 30s
|
||
Seated Leg Curl
|
1x20 reps |
rest: 30s
|
||
Barbell Seated Calf Raise
|
1x30 reps |
rest: 30s
|
||
Seated Leg Curl
|
2x15 reps |
rest: 30s
|
||
Barbell Seated Calf Raise
|
2x30 reps |
rest: 30s
|