Program
Chest Focused Program
S
Sunday (Chest)
S
Stair Mill
1 sets
Smith Incline Bench Press
4 sets - 7-12 reps
Dumbbell Bench Press
3 sets - 9-13 reps
Fly
2 sets - 10-13 reps
Cable Seated Chest Press
2 sets - 9 reps
Cable One Arm Lateral Raise
2 sets - 5-8 reps
Lateral Raise
2 sets - 15 reps
Lever Shoulder Press
2 sets - 8 reps
M
Monday (Back/Bi)
S
Single Rear Delt Fly On Cable Stack
4 sets
Pull-up
2 sets - 10-13 reps
Lever Reverse grip Lateral Pulldown
2 sets - 10 reps
Dumbbell Bent over Single Arm Row
3 sets - 5-15 reps
Lever Seated Row
2 sets - 12-15 reps
Dumbbell Alternate Seated Hammer Curl
2 sets - 14 reps
Lever Preacher Curl
3 sets - 8-15 reps
T
Tuesday (Chest)
S
Stair Mill
1 sets
Chest Dip
3 sets - 12-18 reps
Lever Seated Fly
3 sets - 10-15 reps
Lever Shoulder Press
2 sets - 12 reps
Triceps Pushdown
2 sets - 8-17 reps
Dumbbell Lying Triceps Extension
2 sets - 12-15 reps
T
Thursday (Leg Day)
S
Stair Mill
1 sets
Lever Standing Calf Raise
4 sets - 15-20 reps
Lever Seated Leg Curl
3 sets - 11-15 reps
Full Squat
5 sets - 5-10 reps
Lever Leg Extension
3 sets - 12 reps
F
Friday (Chest)
Hanging Leg Hip Raise
3 sets - 12-15 reps
Cable Kneeling Crunch
3 sets - 8-12 reps
Cable one arm twisting seated row
2 sets - 12 reps
Smith Incline Bench Press
4 sets - 8-10 reps
Dumbbell Bench Press
2 sets - 10-11 reps
Fly
2 sets - 10-11 reps
Cable One Arm Lateral Raise
2 sets - 12-18 reps
Workouts in program
S
Sunday (Chest)
8 Exercises
M
Monday (Back/Bi)
7 Exercises
T
Tuesday (Chest)
6 Exercises
T
Thursday (Leg Day)
5 Exercises
F
Friday (Chest)
7 Exercises