Note For Editor:

For Editor:
Horizontal
Pressing Horizontal Pull
W1 D1 Excercise
volume: 7
SetsxReps W1 D2 Excercise
Volume: 4.5
SetsxReps
Push Bench Press
Vertical 4x8
Pressing Pull Close Grip Pull
Vertical Lat P3x12
Volume: about
Incline Barbrll 3x12 Cable row 4.5 3x10
Volume:
4.5
Dumbell Shoulde3x12 Chest Supported3x8
Rear Delt Fly 3x15 Back Extension(3x18
Lateral Raises 4x15 Preacher Curl (w3x8
Dips/ Assisted D3x8 Dumbell Curl 3x12
Rope pushdown3x10 Rope Hammer Cu 3x12
Lateral Raise 3x12
Face Pulls/ Rear3x12

W1 D5
Excercise SetsxReps
Push Bench Press 4x8
Dumbell Bench P4x12
High Incline Dum3x15
Cable Front Rais3x15
Rear Delt Fly 4x15
Lateral Raises 4x17
Dips/ Assisted D3x8
Rope pushdown3x10
W1 D6
Excercise SetsxReps
Pull Close Grip Lat P4x12
Cable row 3x10
Chest Supported4x8 Face Pull:
https://www.yout
Back Extension(a3x18ube.com/watch?
Preacher Curl (w3x8 v=cc0tasCalHg
Dumbell Curl 3x15Rear Delt Fly:
Rope Hammer Cu 3x15https://www.yout
Lateral Raise 3x12ube.com/watch?
v=JENKmsEZQ
Face Pulls/ Rear3x12O8

W3 D1 Excercise SetsxReps W3 D2 Excercise SetsxReps

Push Bench Press 4x8
Incline Barbrll 4x10
Flat Dumbell Ben4x15
Dumbell Shoulde3x15
Rear Delt Fly 4x15
Lateral Raises 4x15
Dips/ Assisted D3x10
Rope pushdown3x10
Pull Close Grip Lat P4x12
Cable row 3x10
Chest Supported4x8
Back Extension(a3x18
Preacher Curl (w3x8
Dumbell Curl 3x15
Rope Hammer Cu 3x15
Lateral Raise 3x12
Face Pulls/ Rear3x12

W3 D4 W3 D5
Excercise SetsxReps Excercise SetsxReps
U can load th
Push Bench Press 4x8 Pull Lat Pulldown 4x12 by holding pla
 U can load th
by holding pla
Incline Barbrll 4x10 Cable row 4x12
Flat Dumbell Ben3x15 Straight Arm Pul4x15
Cable crossover 2x18 Back Extension(a3x18
Dumbell Shoulde4x15 Preacher Curl (w4x8
Rear Delt Fly 4x18 Dumbell Curl 4x12
Lateral Raises 4x18 Rope Hammer Cu 4x12
Dips/ Assisted D4x8
Rope pushdown3x10
 W1 D3 Excercise SetsxReps W2 D1 Excercise
Legs HighBar Squats 4x8 Push Bench Press
Deadlifts 4x8 Incline Barbrll
Horizontal Leg P3x15 Flat Dumbell Be
Leg Curl 3x15 Dumbell Shoulde
Seated Calf Rais3x18 Rear Delt Fly
Lateral Raises
Dips/ Assisted D
Rope pushdown

W1 D7 W2 D4
Excercise SetsxReps Excercise
Legs Deadlifts 4x8 Push Bench Press
HighBar Squats 4x8 Incline Barbrll
ace Pull: Leg Extension 3x17 Flat Dumbell Ben
ttps://www.yout
be.com/watch? Leg Curl 3x17 Dumbell Shoulde
=cc0tasCalHg Seated Calf Rais3x20 Rear Delt Fly
Rear Delt Fly: Lateral Raises
ttps://www.yout Dips/ Assisted D
be.com/watch? Rope pushdown
=JENKmsEZQ
O8

W3 D3 Excercise SetsxReps W4 D1 Excercise

Legs HighBar Squats 4x8 Push Bench Press
Deadlifts 4x8 Incline Barbrll
Horizontal Leg P3x15 Flat Dumbell Ben
Leg Curl 4x15 Cable Crossover
Seated Calf Rais3x18 Front Raises
Rear Delt Fly
Lateral Raises
Dips/ Assisted D
Rope pushdown

W3 D6 W4 D4
Excercise SetsxReps Excercise
U can load these
Legsby holding plates
Deadlifts 4x8 Push Bench Press
U can load these
by holding plates
HighBar Squats 4x8 Incline Barbrll
Leg Extension 4x15 Flat Dumbell Ben
Leg Curl 4x18 Cable Crossover
Seated Calf Rais3x18 Front Raises
Rear Delt Fly
Lateral Raises
Dips/ Assisted D
Rope pushdown
SetsxReps W2 D2 Excercise SetsxReps W2 D3 Excercise
4x8 Pull Close Grip Lat P4x12 Legs HighBar Squats
4x10 Cable row 3x10 Deadlifts
4x15 Chest Supported4x8 Horizontal Leg P
3x15 Back Extension(3x18 Leg Curl
4x15 Preacher Curl (w3x8 Seated Calf Rais
4x15 Dumbell Curl 3x15
3x10 Rope Hammer Cu 3x15
3x10 Lateral Raise 3x12
Face Pulls/ Rear3x12

W2 D5 W2 D6
SetsxReps Excercise SetsxReps Excercise
4x8 Pull Close Grip Lat P4x12 Legs Deadlifts
4x10 Cable row 3x10 HighBar Squats
4x15 Chest Supported4x8 Leg Extension
3x15 Back Extension(a3x18 Leg Curl
4x15 Preacher Curl (w3x8 Seated Calf Rais
4x15 Dumbell Curl 3x15
3x10 Rope Hammer Cu 3x15
3x10 Lateral Raise 3x12
Face Pulls/ Rear3x12

SetsxReps W4 D2 Excercise SetsxReps W4 D3 Excercise

4x8 Pull Lat Pulldown 4x12 Legs HighBar Squats
4x10 Cable row 4x10 Deadlifts
3x15 Straight Arm Pul4x15 Horizontal Leg P
3x18 Back Extension(a4x18 Leg Curl
3x15 Preacher Curl (w4x8 Seated Calf Rais
4x15 Dumbell Curl 4x15
4x15 Rope Hammer Cu 3x15
4x8
3x12

W4 D5 W4 D6
SetsxReps Excercise SetsxReps Excercise
4x8 Pull Lat Pulldown 4x12 Legs Deadlifts
4x10 Cable row 4x10 HighBar Squats
3x15 Straight Arm Pul4x15 Leg Extension
3x18 Back Extension(a4x18 Leg Curl
3x15 Preacher Curl (w4x8 Seated Calf Rais
4x15 Dumbell Curl 4x15
4x15 Rope Hammer Cu 3x15
4x8
3x12
SetsxReps
4x8
4x8
3x15
4x15
3x18

SetsxReps
4x8
4x8
3x17
4x15
3x18

SetsxReps
4x8
4x8
4x12
4x12
4x18

SetsxReps
4x8
4x8
4x15
4x15
4x18