Chest

Close
Deadlift Pulldowns Supported
Day Pulldowns
1 Row
4 6 3 15 4 10 3
Incline
Barbell
Dumbbell Machine Machine
Bench
Day Bench Press Flyes
2 Press
Week One

Press
5 8 5 10 4 10 3
Leg
Leg Hack Dumbbel
extension
Day Presses Squats RDL
3 s
5 8 5 10 5 15 4
Dumbbell
Cable Dumbbell
Close Grip Overhead
Push Skullcrush
Day Bench Extension
4 Downs ers
s
5 8 5 15 4 15 4
Dumbbell Cable
Dumbbell Machine
Lateral Lateral
Day Press Press
5 Raises Raises
5 8 5 10 5 12 3
 Close Cable Leg
Pulldowns Rows Raises
12 4 15 4 15
Machine
Machine Reverse
Lateral Face Pulls Situps
Flyes Flyes
Raises
12 5 12 4 12 4 15 4 20
Dumbbel Leg
Leg Curls
RDL Raises
10 4 15 4 15
Dumbbell
Machine
Overhead EZ Barbell Dumbbell Cable
Preacher Situps
Extension Curls Curls Curls
Curls
s
15 6 8 4 10 4 10 5 15 4
Cable
Reverse Leg
Lateral
Flyes Raises
Raises
12 4 15 4 15
 Abs 20

Biceps 19

Back 18

Chest 17

Calves 0

Front Delts 10

Side&Re 25
Situps ar Delts

20 Hamstrings 8

Quads 15

Triceps 18