Week 1

Muscle Exercise Sets Reps Rest Tempo

Day 1 Chest Pec Deck 3 12,12,12 45 Sec 1,2,3
Day 1 Chest Incline DB Bench 5 12,10,8,6,6 1 Minute
Day 1 Chest Flat BB Bench 4 10,10,10,10 1 Minute
Day 1 Chest Cable Crossover (High To Low) 5 12,12,12,12,12 1 Minute 1,2,3
Day 1 Shoulder Shoulder BB Press 4 8,8,8,8 1 Minute 1,1,3
Day 1 Shoulder Lateral Raise 4 12,12,12,12 45 Sec
Day 1 Shoulder Rear Delt DB Fly 4 12,12,12,12 45 Sec

Day 2 Leg Leg Press 7 12,12,12,6,6,6,6 3 Minutes

Day 2 Leg Leg Extension 4 12,12,12,12 45 Sec 1,2,3
Day 2 Leg Leg Curl 4 12,12,12,12 45 Sec 1,2,3
Day 2 Bicep Rope Hammer Curl 6 12,12,12,10,10,10 45 Sec 1,2,3
Day 2 Tricep Rope Extension 6 12,12,12,10,10,10 45 Sec 1,2,3

Day 3 Back Close Grip Pulldown 5 8,8,8,8 1 Minute 1,2,3

Day 3 Back Wide Grip Pulldown 5 10,10,8,8 1 Minute 1,1,3
Day 3 Back Seated Cable Row (Close Grip) 4 12,12,10,10 1 Minute
Day 3 Back Low Row 4 8,8,8,8 1 Minute
Day 3 Bicep Incline DB Curl 5 8,8,8,8,8 45 Sec
Day 3 Bicep Cable BB Curl 5 12,12,12,8,8 45 Sec 1,2,3

Day 4 Chest Incline DB Fly 4 12,12,12,12 45 Sec

Day 4 Chest Incline BB Bench 5 12,10,10,8,8 1 Minute
Day 4 Chest Cable Crossover (Low To High) 5 12,12,12,12,12 1 Minute 1,2,3
Day 4 Shoulder Shoulder DB Press 4 8,8,8,8 1 Minute
Day 4 Shoulder Lateral Raise 4 12,12,12,12 45 Sec
Day 4 Tricep Overhead Cable Extension 5 10,10,10,10,10 45 Sec

Day 5 Leg Leg Extension 4 12,12,12,12 45 Sec 1,2,3

Day 5 Leg Leg Press 5 8,8,8,8,8 2 Minutes
Day 5 Leg Leg Curl 4 12,12,12,12 45 Sec 1,2,3
Day 5 Leg Horizontal Leg Press 7 10,10,10,10,8,8,8 1 Minute
Day 5 Leg Seated Calf Raise 7 10,10,10,10,8,8,8 45 Sec 1,2,3
Day 5 Bicep Incline DB Curl 5 8,8,8,8,8 45 Sec

Day 6 Chest Plate Loaded Bench Incline 4 8,8,8,8 1 Minute

Day 6 Chest Flat BB Bench 4 10,10,10,10 1 Minute 1,2,2
Day 6 Chest Cable Crossover (High To Low) 4 12,12,12,12 45 Sec 1,2,3
Day 6 Shoulder Lateral Raise 4 12,12,12,12 45 Sec
Day 6 Shoulder Shoulder BB Press 4 8,8,8,8 1 Minute 1,1,3
Day 6 Shoulder Front Raise 4 10,10,10,10 45 Sec
Day 7 Back Seated Cable Row (Close Grip) 5 12,12,10,10,10 1 Minute 1,2,2
Day 7 Back Low Row 5 8,8,8,8,8 1 Minute 1,2,2
Day 7 Back Underhand Pulldown 4 12,12,10,10 1 Minute
Day 7 Back Close Grip Pulldown 4 10,10,8,8 1 Minute
Day 7 Tricep Overhead Cable Extension 5 10,10,10,10,10 45 Sec
Day 7 Tricep Straight Bar Pushdown 5 12,12,12,12,12 45 Sec 1,2,3

Week 2
Muscle Exercise Sets Reps Rest Tempo
Day 1 Chest Cable Crossover (Low To High) 4 12,12,12,12 45 Sec 1,2,3
Day 1 Chest Incline DB Bench 4 10,10,10,10 1 Minute
Day 1 Chest Flat BB Bench 4 12,12,8,8 1 Minute
Day 1 Chest Pec Deck 4 12,12,12,12 45 Sec 1,2,3
Day 1 Shoulder Cable Upright Row 4 12,12,12,12 1 Minute 1,1,2
Day 1 Shoulder Shoulder DB Press 4 12,12,12,12 1 Minute
Day 1 Shoulder Lateral Raise 4 12,12,12,12 45 Sec

Day 2 Leg Leg Press 7 12,12,12,10,10,10,10 2 Minutes

Day 2 Leg Leg Curl 4 12,12,12,12 1 Minute 1,1,2
Day 2 Leg Leg Extension 4 12,12,12,12 1 Minute 1,2,3
Day 2 Bicep Hammer Curl 6 10,10,10,10,8,8 45 Sec 1,1,2
Day 2 Tricep Straight Bar Extension 6 10,10,10,10,8,8 45 Sec 1,2,3

Day 3 Back Underhand Pulldown 5 12,12,12,12,12 1 Minute 1,2,3

Day 3 Back Close Grip Pulldown 5 12,12,12,12,12 1 Minute 1,1,3
Day 3 Back Seated Cable Row (Close Grip) 4 12,12,12,12 1 Minute
Day 3 Back Low Row 4 12,12,10,10 1 Minute
Day 3 Bicep Concentraction Curl 5 8,8,8,8,8 45 Sec
Day 3 Bicep Incline DB Curl 5 10,10,10,10,10 45 Sec

Day 4 Chest Plate Loaded Bench Incline 5 10,10,10,10,10 1 Minute 1,2,3

Day 4 Chest Incline BB Bench 5 12,12,12,12,12 1 Minute
Day 4 Chest Cable Crossover (Low To High) 5 12,12,12,12,12 1 Minute 1,2,3
Day 4 Shoulder Shoulder DB Press 4 10,10,10,10 1 Minute
Day 4 Shoulder Cable Upright Row 4 12,12,12,12 45 Sec 1,2,2
Day 4 Shoulder Lateral Raise 4 12,12,12,12 45 Sec
Day 4 Tricep Rope Extension 5 12,12,12,12,12

Day 5 Leg Leg Extension 4 12,12,12,12 1 Minute 1,2,3

Day 5 Leg Leg Press 4 10,10,10,10 1 Minute
Day 5 Leg Horizontal Leg Press 4 12,12,12,12 1 Minute
Day 5 Leg Seated Calf Raise 4 12,12,12,12 1 Minute 1,2,3
Day 5 Leg Leg Curl 4 12,12,12,12 1 Minute 1,1,3
Day 5 Bicep Cable BB Curl 5 10,10,10,10,10 45 Sec 1,2,3

Day 6 Chest Pec Deck 4 12,12,12,12 45 Sec 1,2,3

Day 6 Chest Flat BB Bench 4 12,12,8,8 1 Minute
Day 6 Chest Cable Crossover (High To Low) 4 12,12,12,12 45 Sec 1,2,3
Day 6 Shoulder Lateral Raise 4 12,12,12,12 45 Sec
Day 6 Shoulder Shoulder BB Press 4 12,12,12,12 1 Minute
Day 6 Shoulder Front Raise 4 12,12,12,12 45 Sec

Day 7 Back Seated Cable Row

Day 7 Back Low Row
Day 7 Back Wide Grip Pulldown
Day 7 Back
Day 7 Tricep Overhead Cable Extension
Day 7 Tricep Underhand Cable Extension