OLIVER FORSLIN ULTIMATE MASS & POWER PROGRAM

WEEK: DAY: Session:

Week 1 Day 1 Push Workout 1

Exercise Sets Reps

Flat Bench Press 4 12,12,12,12
Incline Dumbbell Press 4 12,10,10,8
Incline Smith Machine Bench Press 3 10,12,15
Standing Cable Flyes (High) 5 10,12,12,15,15
Seated Dumbbell Press 3 12,10,8
Dumbbell Lateral Raise 4 12,12,12,15,
Rope Front Raise 3 10,12,15
Rope Cable Pushdown 4 15,12,12,10
WEEK: DAY: Session:
Week 1 Day 2 Pull Workout 1

Exercise Sets Reps

Deadlift 4 8,8,8,8
Pull Ups 4 To failure
Barbell Row 4 12,12,10,10
Wide Grip Lat Pull Down 3 15,12,10
Single-Arm Dumbbell Row 3 10,10,10
Rope Face Pulls 4 12,12,12,12
Bent Over Dumbbell Raise 4 12,12,12,12
Barbell Shrugs 4 15,15,15,15
Alternate Dumbbell Curl 4 10,10,10,12
WEEK: DAY: Session:
Week 1 Day 3 Leg Workout 1

Exercise Sets Reps

Barbell Squats 5 5,5,5,5,5
Leg Press Machine 3 15,15,15
Leg Extension 5 15,15,12,12,10
Lying Leg Curls 4 12,12,12,12
Seated Machine Leg Curl 3 12,12,12
Lunges With Dumbbells 2 10,10
Seated Machine Calf Raise 4 15,15,12,12
Lying Leg Raise 3 10,10,10
Sit-Ups 3 15,15,15
Side to Side Heel Touch Crunch 3 15,15,15
WEEK: DAY: Session:
Week 1 Day 4 Push Workout 2

Exercise Sets Reps

Barbell Overhead Shoulder Press 4 10,10,10,10
Seated Dumbbell Press 5 12,10,10,8,8
Dumbbell Lateral Raise 5 12,12,12,15,15
Flat Dumbbell Press 4 10,10,10,10
Incline Bench Press 4 12,10,8
Standing Cable Flyes (Medium) 5 12,12,15,15,15
Overhead Dumbbell Extension 3 10,10,12
Rope Cable Pushdown 4 12,12,15,15
WEEK: DAY: Session:
Week 1 Day 5 Pull Workout 2

Exercise Sets Reps

Deadlift 5 5,5,5,5,5
Wide Grip Lat Pull Down 4 12,12,12,12
Single-Arm Dumbbell Row 4 10,10,8,8
Close Grip Pull Down 3 12,12,12
Seated Cable Row 6 10,10,12,12,12,20
Bent Over Dumbbell Raise 3 15,12,12
Barbell Shrugs 4 20,20,20,20
Seated Alternate Dumbbell Curl 3 10,10,12,12
Barbell Curl 3 12,12,12
WEEK: DAY: Session:
Week 1 Day 6 Leg Workout 2

Exercise Sets Reps

Barbell Squats 4 8,8,8,8
Leg Press Machine 4 12,12,12,12
Leg Extension 5 12,12,12,12,12
Lying Leg Curls 3 10,10,10
Seated Machine Leg Curl 3 12,12,12
Romainan Deadlift 3 10,10,10
Seated Machine Calf Raise 4 15,15,12,12
Sit-Ups 3 20,20,20
Lying Leg Raise 3 15,15,15
Hanging Leg Raise 3 12,12,12
WEEK: DAY: Session:
Week 2 Day 1 Push Workout 1

Exercise Sets Reps

Flat Bench Press 4 8,8,8,8
Incline Dumbbell Press 4 12,12,12,12
Flat Dumbbell Press 3 10,10,10
Standing Cable Flyes (Low) 5 10,12,12,15,15
Seated Machine Shoulder Press 3 10,10,10
Dumbbell Lateral Raise 4 12,12,12,12
Dumbbell Front Raise 3 10,10,10
Cable Pushdown 4 12,12,10,10
WEEK: DAY: Session:
Week 2 Day 2 Push Workout 1

Exercise Sets Reps

Deadlift 4 6,6,6,6
Pull Ups 4 To failure
Barbell Row 4 8,8,10,10
Wide Grip Lat Pull Down 3 10,12,15
Single-Arm Dumbbell Row 3 10,10,10
Rope Face Pulls 4 12,12,12,12
Bent Over Dumbbell Raise 4 12,12,12,12
Barbell Shrugs 4 15,15,15,15
Alternate Dumbbell Curl 4 10,10,10,12
WEEK: DAY: Session:
Week 2 Day 3 Leg Workout 1

Exercise Sets Reps

Barbell Squats 4 10,10,10,10
Leg Press Machine 3 15,15,15
Leg Extension 5 15,15,12,12,10
Lying Leg Curls 4 12,12,12,12
Seated Machine Leg Curl 3 12,12,12
Lunges With Dumbbells 2 10,10
Seated Machine Calf Raise 4 15,15,12,12
Lying Leg Raise 3 10,10,10
Sit-Ups 3 15,15,15
Side to Side Heel Touch Crunch 3 15,15,15
WEEK: DAY: Session:
Week 2 Day 4 Push Workout 2

Exercise Sets Reps

Barbell Overhead Shoulder Press 4 8,8,8,8
Seated Dumbbell Press 5 12,12,10,10,10
Dumbbell Lateral Raise 5 15,15,12,12,10
Incline Dumbbell Press 4 12,12,12,12
Flat Bench Press 4 10,10,10
Standing Cable Flyes (High) 5 12,12,15,15,15
Cable Pushdown 4 12,12,12,12
Overhead Dumbbell Extension 3 10,10,10
WEEK: DAY: Session:
Week 2 Day 5 Pull Workout 2

Exercise Sets Reps

Deadlift 5 5,5,5,5,5
Close Grip Pull Down 4 12,12,12,12
T-Bar Row 4 10,10,10,10
Wide Grip Lat Pull Down 3 12,12,12
Seated Cable Row 6 10,10,12,12,12,20
Bent Over Dumbbell Raise 3 15,12,12
Barbell Shrugs 4 20,20,20,20
Seated Alternate Dumbbell Curl 3 10,10,12,12
Barbell Curl 3 12,12,12
WEEK: DAY: Session:
Week 2 Day 6 Leg Workout 2

Exercise Sets Reps

Barbell Squats 4 6,6,6,6
Leg Press Machine 3 12,12,12,
Leg Extension 5 12,12,12,12,12
Lying Leg Curls 3 10,10,10
Seated Machine Leg Curl 3 12,12,12
Romainan Deadlift 3 10,10,10
Seated Machine Calf Raise 4 15,15,12,12
Rope Crunches 4 15,15,15,15
Lying Leg Raise 3 12,12,12
WEEK: DAY: Session:
Week 3 Day 1 Push Workout 1

Exercise Sets Reps

Flat Bench Press 4 12,12,12,12
Incline Dumbbell Press 4 12,10,10,8
Incline Smith Machine Bench Press 3 10,12,15
Standing Cable Flyes (High) 5 10,12,12,15,15
Seated Dumbbell Press 3 12,10,8
Dumbbell Lateral Raise 4 12,12,12,15,
Rope Front Raise 3 10,12,15
Rope Cable Pushdown 4 15,12,12,10
WEEK: DAY: Session:
Week 3 Day 2 Push Workout 1

Exercise Sets Reps

Deadlift 4 8,8,8,8
Pull Ups 4 To failure
Barbell Row 4 12,12,10,10
Wide Grip Lat Pull Down 3 15,12,10
Single-Arm Dumbbell Row 3 10,10,10
Rope Face Pulls 4 12,12,12,12
Bent Over Dumbbell Raise 4 12,12,12,12
Barbell Shrugs 4 15,15,15,15
Alternate Dumbbell Curl 4 10,10,10,12
WEEK: DAY: Session:
Week 3 Day 3 Leg Workout 1

Exercise Sets Reps

Barbell Squats 5 5,5,5,5,5
Leg Press Machine 3 15,15,15
Leg Extension 5 15,15,12,12,10
Lying Leg Curls 4 12,12,12,12
Seated Machine Leg Curl 3 12,12,12
Lunges With Dumbbells 2 10,10
Seated Machine Calf Raise 4 15,15,12,12
Rope Crunches 3 10,10,10
Sit-Ups 3 15,15,15
Side to Side Heel Touch Crunch 3 15,15,15
WEEK: DAY: Session:
Week 3 Day 4 Push Workout 2

Exercise Sets Reps

Barbell Overhead Shoulder Press 4 10,10,10,10
Seated Dumbbell Press 5 12,10,10,8,8
Dumbbell Lateral Raise 5 12,12,12,15,15
Flat Dumbbell Press 4 10,10,10,10
Incline Bench Press 4 12,10,8
Standing Cable Flyes (Medium) 5 12,12,15,15,15
Overhead Dumbbell Extension 3 10,10,12
Rope Cable Pushdown 4 12,12,15,15
WEEK: DAY: Session:
Week 3 Day 5 Pull Workout 2

Exercise Sets Reps

Deadlift 5 5,5,5,5,5
Wide Grip Lat Pull Down 4 12,12,12,12
Single-Arm Dumbbell Row 4 10,10,8,8
Close Grip Pull Down 3 12,12,12
Seated Cable Row 6 10,10,12,12,12,20
Bent Over Dumbbell Raise 3 15,12,12
Barbell Shrugs 4 20,20,20,20
Seated Alternate Dumbbell Curl 3 10,10,12,12
Barbell Curl 3 12,12,12
WEEK: DAY: Session:
Week 3 Day 6 Leg Workout 2

Exercise Sets Reps

Barbell Squats 4 8,8,8,8
Leg Press Machine 4 12,12,12,12
Leg Extension 5 12,12,12,12,12
Lying Leg Curls 3 10,10,10
Seated Machine Leg Curl 3 12,12,12
Romainan Deadlift 3 10,10,10
Seated Machine Calf Raise 4 15,15,12,12
Sit-Ups 3 20,20,20
Lying Leg Raise 3 15,15,15
Hanging Leg Raise 3 12,12,12
WEEK: DAY: Session:
Week 4 Day 1 Push Workout 1

Exercise Sets Reps

Flat Bench Press 4 8,8,8,8
Incline Dumbbell Press 4 12,12,12,12
Flat Dumbbell Press 3 10,10,10
Standing Cable Flyes (Low) 5 10,12,12,15,15
Seated Machine Shoulder Press 3 10,10,10
Dumbbell Lateral Raise 4 12,12,12,12
Dumbbell Front Raise 3 10,10,10
Cable Pushdown 4 12,12,10,10
WEEK: DAY: Session:
Week 4 Day 2 Pull Workout 1

Exercise Sets Reps

Deadlift 4 6,6,6,6
Pull Ups 4 To failure
Barbell Row 4 8,8,10,10
Wide Grip Lat Pull Down 3 10,12,15
Single-Arm Dumbbell Row 3 10,10,10
Rope Face Pulls 4 12,12,12,12
Bent Over Dumbbell Raise 4 12,12,12,12
Barbell Shrugs 4 15,15,15,15
Alternate Dumbbell Curl 4 10,10,10,12
WEEK: DAY: Session:
Week 4 Day 3 Leg Workout 1

Exercise Sets Reps

Barbell Squats 4 10,10,10,10
Leg Press Machine 3 15,15,15
Leg Extension 5 15,15,12,12,10
Lying Leg Curls 4 12,12,12,12
Seated Machine Leg Curl 3 12,12,12
Lunges With Dumbbells 2 10,10
Seated Machine Calf Raise 4 15,15,12,12
Lying Leg Raise 3 10,10,10
Sit-Ups 3 15,15,15
Side to Side Heel Touch Crunch 3 15,15,15
WEEK: DAY: Session:
Week 4 Day 4 Push Workout 2

Exercise Sets Reps

Barbell Overhead Shoulder Press 4 8,8,8,8
Seated Dumbbell Press 5 12,12,10,10,10
Dumbbell Lateral Raise 5 15,15,12,12,10
Incline Dumbbell Press 4 12,12,12,12
Flat Bench Press 4 10,10,10
Standing Cable Flyes (High) 5 12,12,15,15,15
Cable Pushdown 4 12,12,12,12
Overhead Dumbbell Extension 3 10,10,10
WEEK: DAY: Session:
Week 4 Day 5 Pull Workout 2

Exercise Sets Reps

Deadlift 5 5,5,5,5,5
Close Grip Pull Down 4 12,12,12,12
T-Bar Row 4 10,10,10,10
Wide Grip Lat Pull Down 3 12,12,12
Seated Cable Row 6 10,10,12,12,12,20
Bent Over Dumbbell Raise 3 15,12,12
Barbell Shrugs 4 20,20,20,20
Seated Alternate Dumbbell Curl 3 10,10,12,12
Barbell Curl 3 12,12,12
WEEK: DAY: Session:
Week 4 Day 6 Leg Workout 2

Exercise Sets Reps

Barbell Squats 4 6,6,6,6
Leg Press Machine 3 12,12,12
Leg Extension 5 12,12,12,12,12
Lying Leg Curls 3 10,10,10
Seated Machine Leg Curl 3 12,12,12
Romainan Deadlift 3 10,10,10
Seated Machine Calf Raise 4 15,15,12,12
Rope Crunches 4 15,15,15,15
Lying Leg Raise 3 12,12,12
WEEK: DAY: Session:
Week 5 Day 1 Push Workout 1

Exercise Sets Reps

Flat Bench Press 4 12,12,12,12
Incline Dumbbell Press 4 12,10,10,8
Incline Smith Machine Bench Press 3 10,12,15
Standing Cable Flyes (High) 5 10,12,12,15,15
Seated Dumbbell Press 3 12,10,8
Dumbbell Lateral Raise 4 12,12,12,15,
Rope Front Raise 3 10,12,15
Rope Cable Pushdown 4 15,12,12,10
WEEK: DAY: Session:
Week 5 Day 2 Pull Workout 1

Exercise Sets Reps

Deadlift 4 8,8,8,8
Pull Ups 4 To failure
Barbell Row 4 12,12,10,10
Wide Grip Lat Pull Down 3 15,12,10
Single-Arm Dumbbell Row 3 10,10,10
Rope Face Pulls 4 12,12,12,12
Bent Over Dumbbell Raise 4 12,12,12,12
Barbell Shrugs 4 15,15,15,15
Alternate Dumbbell Curl 4 10,10,10,12
WEEK: DAY: Session:
Week 5 Day 3 Leg Workout 1

Exercise Sets Reps

Barbell Squats 5 5,5,5,5,5
Leg Press Machine 3 15,15,15
Leg Extension 5 15,15,12,12,10
Lying Leg Curls 4 12,12,12,12
Seated Machine Leg Curl 3 12,12,12
Lunges With Dumbbells 2 10,10
Seated Machine Calf Raise 4 15,15,12,12
Lying Leg Raise 3 10,10,10
Sit-Ups 3 15,15,15
Side to Side Heel Touch Crunch 3 15,15,15
WEEK: DAY: Session:
Week 5 Day 4 Push Workout 2

Exercise Sets Reps

Barbell Overhead Shoulder Press 4 10,10,10,10
Seated Dumbbell Press 5 12,10,10,8,8
Dumbbell Lateral Raise 5 12,12,12,15,15
Flat Dumbbell Press 4 10,10,10,10
Incline Bench Press 4 12,10,8
Standing Cable Flyes (Medium) 5 12,12,15,15,15
Overhead Dumbbell Extension 3 10,10,12
Rope Cable Pushdown 4 12,12,15,15
WEEK: DAY: Session:
Week 5 Day 5 Pull Workout 2

Exercise Sets Reps

Deadlift 5 5,5,5,5,5
Wide Grip Lat Pull Down 4 12,12,12,12
Single-Arm Dumbbell Row 4 10,10,8,8
Close Grip Pull Down 3 12,12,12
Seated Cable Row 6 10,10,12,12,12,20
Bent Over Dumbbell Raise 3 15,12,12
Barbell Shrugs 4 20,20,20,20
Seated Alternate Dumbbell Curl 3 10,10,12,12
Barbell Curl 3 12,12,12
WEEK: DAY: Session:
Week 5 Day 6 Leg Workout 2

Exercise Sets Reps

Barbell Squats 4 8,8,8,8
Leg Press Machine 4 12,12,12,12
Leg Extension 5 12,12,12,12,12
Lying Leg Curls 3 10,10,10
Seated Machine Leg Curl 3 12,12,12
Romainan Deadlift 3 10,10,10
Seated Machine Calf Raise 4 15,15,12,12
Sit-Ups 3 20,20,20
Lying Leg Raise 3 15,15,15
Hanging Leg Raise 3 12,12,12
WEEK: DAY: Session:
Week 6 Day 1 Push Workout 1

Exercise Sets Reps

Flat Bench Press 4 8,8,8,8
Incline Dumbbell Press 4 12,12,12,12
Flat Dumbbell Press 3 10,10,10
Standing Cable Flyes (Low) 5 10,12,12,15,15
Seated Machine Shoulder Press 3 10,10,10
Dumbbell Lateral Raise 4 12,12,12,12
Dumbbell Front Raise 3 10,10,10
Cable Pushdown 4 12,12,10,10
WEEK: DAY: Session:
Week 6 Day 2 Pull Workout 1

Exercise Sets Reps

Deadlift 4 6,6,6,6
Pull Ups 4 To failure
Barbell Row 4 8,8,10,10
Wide Grip Lat Pull Down 3 10,12,15
Single-Arm Dumbbell Row 3 10,10,10
Rope Face Pulls 4 12,12,12,12
Bent Over Dumbbell Raise 4 12,12,12,12
Barbell Shrugs 4 15,15,15,15
Alternate Dumbbell Curl 4 10,10,10,12
WEEK: DAY: Session:
Week 6 Day 3 Leg Workout 1

Exercise Sets Reps

Barbell Squats 4 10,10,10,10
Leg Press Machine 3 15,15,15
Leg Extension 5 15,15,12,12,10
Lying Leg Curls 4 12,12,12,12
Seated Machine Leg Curl 3 12,12,12
Lunges With Dumbbells 2 10,10
Seated Machine Calf Raise 4 15,15,12,12
Lying Leg Raise 3 10,10,10
Sit-Ups 3 15,15,15
Side to Side Heel Touch Crunch 3 15,15,15
WEEK: DAY: Session:
Week 6 Day 4 Push Workout 2

Exercise Sets Reps

Barbell Overhead Shoulder Press 4 8,8,8,8
Seated Dumbbell Press 5 12,12,10,10,10
Dumbbell Lateral Raise 5 15,15,12,12,10
Incline Dumbbell Press 4 12,12,12,12
Flat Bench Press 4 10,10,10
Standing Cable Flyes (High) 5 12,12,15,15,15
Cable Pushdown 4 12,12,12,12
Overhead Dumbbell Extension 3 10,10,10
WEEK: DAY: Session:
Week 6 Day 5 Pull Workout 2

Exercise Sets Reps

Deadlift 5 5,5,5,5,5
Close Grip Pull Down 4 12,12,12,12
T-Bar Row 4 10,10,10,10
Wide Grip Lat Pull Down 3 12,12,12
Seated Cable Row 6 10,10,12,12,12,20
Bent Over Dumbbell Raise 3 15,12,12
Barbell Shrugs 4 20,20,20,20
Seated Alternate Dumbbell Curl 3 10,10,12,12
Barbell Curl 3 12,12,12
WEEK: DAY: Session:
Week 6 Day 6 Leg Workout 2

Exercise Sets Reps

Barbell Squats 4 6,6,6,6
Leg Press Machine 3 12,12,12,
Leg Extension 5 12,12,12,12,12
Lying Leg Curls 3 10,10,10
Seated Machine Leg Curl 3 12,12,12
Romainan Deadlift 3 10,10,10
Seated Machine Calf Raise 4 15,15,12,12
Rope Crunches 4 15,15,15,15
Lying Leg Raise 3 12,12,12
WEEK: DAY: Session:
Week 7 Day 1 Push Workout 1

Exercise Sets Reps

Flat Bench Press 4 12,12,12,12
Incline Dumbbell Press 4 12,10,10,8
Incline Smith Machine Bench Press 3 10,12,15
Standing Cable Flyes (High) 5 10,12,12,15,15
Seated Dumbbell Press 3 12,10,8
Dumbbell Lateral Raise 4 12,12,12,15,
Rope Front Raise 3 10,12,15
Rope Cable Pushdown 4 15,12,12,10
WEEK: DAY: Session:
Week 7 Day 2 Pull Workout 1

Exercise Sets Reps

Deadlift 4 8,8,8,8
Pull Ups 4 To failure
Barbell Row 4 12,12,10,10
Wide Grip Lat Pull Down 3 15,12,10
Single-Arm Dumbbell Row 3 10,10,10
Rope Face Pulls 4 12,12,12,12
Bent Over Dumbbell Raise 4 12,12,12,12
Barbell Shrugs 4 15,15,15,15
Alternate Dumbbell Curl 4 10,10,10,12
Exercise Sets Reps
Week 7 Day 3 Leg Workout 1

Exercise Sets Reps

Barbell Squats 5 5,5,5,5,5
Leg Press Machine 3 15,15,15
Leg Extension 5 15,15,12,12,10
Lying Leg Curls 4 12,12,12,12
Seated Machine Leg Curl 3 12,12,12
Lunges With Dumbbells 2 10,10
Seated Machine Calf Raise 4 15,15,12,12
Rope Crunches 3 10,10,10
Sit-Ups 3 15,15,15
Side to Side Heel Touch Crunch 3 15,15,15
WEEK: DAY: Session:
Week 7 Day 4 Push Workout 2

Exercise Sets Reps

Barbell Overhead Shoulder Press 4 10,10,10,10
Seated Dumbbell Press 5 12,10,10,8,8
Dumbbell Lateral Raise 5 12,12,12,15,15
Flat Dumbbell Press 4 10,10,10,10
Incline Bench Press 4 12,10,8
Standing Cable Flyes (Medium) 5 12,12,15,15,15
Overhead Dumbbell Extension 3 10,10,12
Rope Cable Pushdown 4 12,12,15,15
WEEK: DAY:
Week 7 Day 5 Pull Workout 2

Exercise Sets Reps

Deadlift 5 5,5,5,5,5
Wide Grip Lat Pull Down 4 12,12,12,12
Single-Arm Dumbbell Row 4 10,10,8,8
Close Grip Pull Down 3 12,12,12
Seated Cable Row 6 10,10,12,12,12,20
Bent Over Dumbbell Raise 3 15,12,12
Barbell Shrugs 4 20,20,20,20
Seated Alternate Dumbbell Curl 3 10,10,12,12
Barbell Curl 3 12,12,12
WEEK: DAY: Session:
Week 7 Day 6 Leg Workout 2

Exercise Sets Reps

Barbell Squats 4 8,8,8,8
Leg Press Machine 4 12,12,12,12
Leg Extension 5 12,12,12,12,12
Lying Leg Curls 3 10,10,10
Seated Machine Leg Curl 3 12,12,12
Romainan Deadlift 3 10,10,10
Seated Machine Calf Raise 4 15,15,12,12
Sit-Ups 3 20,20,20
Lying Leg Raise 3 15,15,15
Hanging Leg Raise 3 12,12,12
WEEK: DAY: Session:
Week 8 Day 1 Push Workout 1

Exercise Sets Reps

Flat Bench Press 4 8,8,8,8
Incline Dumbbell Press 4 12,12,12,12
Flat Dumbbell Press 3 10,10,10
Standing Cable Flyes (Low) 5 10,12,12,15,15
Seated Machine Shoulder Press 3 10,10,10
Dumbbell Lateral Raise 4 12,12,12,12
Dumbbell Front Raise 3 10,10,10
Cable Pushdown 4 12,12,10,10
WEEK: DAY: Session:
Week 8 Day 2 Pull Workout 1

Exercise Sets Reps

Deadlift 4 6,6,6,6
Pull Ups 4 To Failure
Barbell Row 4 8,8,10,10
Wide Grip Lat Pull Down 3 10,12,15
Single-Arm Dumbbell Row 3 10,10,10
Rope Face Pulls 4 12,12,12,12
Bent Over Dumbbell Raise 4 12,12,12,12
Barbell Shrugs 4 15,15,15,15
Alternate Dumbbell Curl 4 10,10,10,12
WEEK: DAY: Session:
Week 8 Day 3 Leg Workout 1

Exercise Sets Reps

Barbell Squats 4 10,10,10,10
Leg Press Machine 3 15,15,15
Leg Extension 5 15,15,12,12,10
Lying Leg Curls 4 12,12,12,12
Seated Machine Leg Curl 3 12,12,12
Lunges With Dumbbells 2 10,10
Seated Machine Calf Raise 4 15,15,12,12
Lying Leg Raise 3 10,10,10
Sit-Ups 3 15,15,15
Side to Side Heel Touch Crunch 3 15,15,15
WEEK: DAY: Session:
Week 8 Day 4 Push Workout 2

Exercise Sets Reps

Barbell Overhead Shoulder Press 4 8,8,8,8
Seated Dumbbell Press 5 12,12,10,10,10
Dumbbell Lateral Raise 5 15,15,12,12,10
Incline Dumbbell Press 4 12,12,12,12
Flat Bench Press 4 10,10,10
Standing Cable Flyes (High) 5 12,12,15,15,15
Cable Pushdown 4 12,12,12,12
Overhead Dumbbell Extension 3 10,10,10
WEEK: DAY: Session:
Week 8 Day 5 Pull Workout 2

Exercise Sets Reps

Deadlift 5 5,5,5,5,5
Close Grip Pull Down 4 12,12,12,12
T-Bar Row 4 10,10,10,10
Wide Grip Lat Pull Down 3 12,12,12
Seated Cable Row 6 10,10,12,12,12,20
Bent Over Dumbbell Raise 3 15,12,12
Barbell Shrugs 4 20,20,20,20
Seated Alternate Dumbbell Curl 3 10,10,12,12
Barbell Curl 3 12,12,12
WEEK: DAY: Session:
Week 8 Day 6 Leg Workout 2

Exercise Sets Reps

Barbell Squats 4 6,6,6,6
Leg Press Machine 3 12,12,12
Leg Extension 5 12,12,12,12,12
Lying Leg Curls 3 10,10,10
Seated Machine Leg Curl 3 12,12,12
Romainan Deadlift 3 10,10,10
Seated Machine Calf Raise 4 15,15,12,12
Rope Crunches 4 15,15,15,15
Lying Leg Raise 3 12,12,12