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UPPER-LOWER

2 VARIANTS EACH

PUSH

Chest · Shoulders · Triceps

+ Exercise Edit

Barbell Incline Bench Press - Medium Grip

Barbell Incline Bench Press - Medium Grip

4 sets × 8 reps

Mid Chest

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Barbell Bench Press

4 sets × 8 reps

Mid Chest

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Machine Shoulder Press

Machine Shoulder Press

4 sets × 8 reps

Front Shoulders

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Dumbbell Bench Press

Dumbbell Bench Press

4 sets × 10 reps

Mid Chest

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Incline Dumbbell Press

Incline Dumbbell Press

3 sets × 12 reps

Mid Chest

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Machine Pec Deck Fly

3 sets × 10 reps

Mid Chest

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Cable Lateral Raise

Cable Lateral Raise

3 sets × 15 reps

Mid Shoulders

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Triceps Pushdown

Triceps Pushdown

3 sets × 15 reps

Triceps

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LOW A

Quadriceps · Ischio · Core

+ Exercise Edit

Goblet Squat

Goblet Squat

3 sets × 8 reps

Quads

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Stiff-Legged Dumbbell Deadlift

Stiff-Legged Dumbbell Deadlift

4 sets × 10 reps

Hamstrings

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Leg Press

Leg Press

4 sets × 12 reps

Quads

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Leg Extensions

Leg Extensions

4 sets × 15 reps

Quads

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Lying Leg Curls

Lying Leg Curls

3 sets × 12 reps

Hamstrings

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Standing Calf Raises

Standing Calf Raises

4 sets × 20 reps

Calves

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Thigh Adductor

Thigh Adductor

3 sets × 15 reps

Adductors

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Hanging Leg Raise

Hanging Leg Raise

3 sets × 15 reps

Abs

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Thigh Abductor

Thigh Abductor

3 sets × 15 reps

Abductors

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PULL

Back · Biceps · Rear Shoulders

+ Exercise Edit

Incline Dumbbell Curl

Incline Dumbbell Curl

4 sets × 15 reps

Biceps

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Seated Machine Row

4 sets × 8 reps

Lats

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Lat Pulldown

4 sets × 10 reps

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Seated Cable Rows

Seated Cable Rows

4 sets × 10 reps

Middle Back

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Machine Reverse Fly

3 sets × 15 reps

Rear Shoulders

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Hyperextensions (Back Extensions)

Hyperextensions (Back Extensions)

3 sets × 12 reps

Lower Back

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One Arm Dumbbell Preacher Curl

One Arm Dumbbell Preacher Curl

3 sets × 12 reps

Biceps

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Alternate Hammer Curl

Alternate Hammer Curl

3 sets × 12 reps

Biceps

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LOW B

Posterior· Ischio · Core

+ Exercise Edit

Stiff-Legged Dumbbell Deadlift

Stiff-Legged Dumbbell Deadlift

3 sets × 8 reps

Hamstrings

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Leg Press

Leg Press

4 sets × 12 reps

Quads

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Lying Leg Curls

Lying Leg Curls

3 sets × 12 reps

Hamstrings

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Leg Extensions

Leg Extensions

3 sets × 12 reps

Quads

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Standing Calf Raises

Standing Calf Raises

4 sets × 20 reps

Calves

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Decline Crunch

Decline Crunch

3 sets × 20 reps

Abs

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Thigh Adductor

Thigh Adductor

3 sets × 15 reps

Adductors

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Plank

Plank

3 sets × 45 reps

Abs

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