Page 2 Of 4 Day Per Week Workouts.

Welcome to our workout section! There are different workouts compiled to be the most effective for you. Real workouts for real people who want to gain, lose weight, or build strength.
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Exercise/ Routine #18 # of Sets # of Reps
MONDAYS AND THURSDAYS
Squats 4 sets 10-12 reps
Leg Presses 4 sets 10-12 reps
Hack Squats 4 sets 10-12 reps
Leg Extensions 4 sets 10-12 reps
Lying Leg Curls 5 sets 10-12 reps
Standing Calf Raises 4 sets 10-12 reps
Seated Calf Raises 4 sets 10-12 reps
Crunches 3 sets 10-12 reps
Lying Leg Raises 3 sets 15-20 reps
TUESDAYS AND FRIDAYS
Incline Barbell Presses 4 sets 10-12 reps
Flat Dumbbell Flyes 3 sets 10-12 reps
Dips 3 sets 12-15 reps
Bent Over Barbell Rows 4 sets 10-12 reps
Seated Pulley Rows 3 sets 10-12 reps
Pulldowns 3 sets 10-12 reps
Front Military Presses 2 sets 10-12 reps
Behind The Neck Presses 2 sets 10-12 reps
Side Laterals 2 sets 10-12 reps
Bent Over Laterals 2 sets 10-12 reps
Machine Shrugs 4 sets 12-15 reps
Lying Triceps Extensions 3 sets 10-12 reps
Standing EZ Bar Curls 3 sets 10-12 reps


Exercise/ Routine #19 # of Sets # of Reps
MONDAYS
Flat Bench 5 sets 5-7 reps
Dips, Weighted 2 sets 5-7 reps
Incline Dumbell Press 1 set 5-7 reps
Military Press/Pullovers 2 sets 5-7 reps
Dumbell Curls 2 sets 5-7 reps
TUESDAYS
Deads 4 sets 5-7 reps
Powercleans 1 sets 5-7 reps
Leg Press 1 sets 5-7 reps
Shrugs 3 sets 5-9 reps
THURSDAYS
Wtd Chins 3 sets 5-7 reps
Close Gr Bench/Dumbell Row 4 sets 5-7 reps
Pushdowns 1 sets 5-7 reps
Preachers 3 sets 5-7 reps
SATURDAYS
Squats 4 sets 5-7 reps
Hack Squat 1 sets 5-7 reps
Leg Press 1 sets 5-7 reps
Standing Calf 3 sets 5-7 reps


Exercise/ Routine #20 # of Sets # of Reps
MONDAYS
Squat (or Leg Press) 4 sets 8-12 reps
Leg Extension 4 sets 8-12 reps
Leg Curl on
2 Different Machines
4 sets 8-12 reps
Standing Calf Raise 4 sets 8-12 reps
Seated Calf Raise 4 sets 8-12 reps
TUESDAYS
Bench Press 4 sets 8-12 reps
Cable Flyes 4 sets 8-12 reps
Behind Neck Press 4 sets 8-12 reps
Side Lateral 4 sets 8-12 reps
THURSDAY
Bent Over Row 4 sets 8-12 reps
Pulldown 4 sets 8-12 reps
Barbell Shrugs 4 sets 8-12 reps
SATURDAY
Barbell Curl 4 sets 8-12 reps
One Arm Dumbbell Curl
On Preacher Bench
4 sets 8-12 reps
Lying Tricep Extension 4 sets 8-12 reps
Cable Pushdown 4 sets 8-12 reps
Hammer Curls 4 sets 8-12 reps
Behind The Back
Standing Wrist Curls
4 sets 8-12 reps
Weighted Crunches 4 sets 8-12 reps
Cable Side Crunches 4 sets 8-12 reps


Exercise/ Routine #21 # of Sets # of Reps
MONDAYS,TUESDAYS,
THURSDAYS,FRIDAYS
Bench Press 3 sets 8-10 reps
Bench Pulls 3 sets 8-10 reps
Seated Row 3 sets 8-10 reps
Shoulder Press 3 sets 8-10 reps
Leg Press 3 sets 8-10 reps
Calf Raises 3 sets 8-10 reps
Leg Extensions 3 sets 8-10 reps
Leg Curls 3 sets 8-10 reps
Skulling Crunches 3 sets 8-10 reps

Exercise/ Routine #22 # of Sets # of Reps
MONDAYS
Dumbbell Bench Press 2 sets 12-15 reps
Smith Machine Shoulder Press 2 sets 12 reps
Dumbbell Shrugs 2 sets 12-15 reps
Tricep Pushdowns 2 sets 12 reps
Crunches 2 sets To Failure
TUESDAY
Leg Extension 2 sets 12-15 reps
Leg Curl 2 sets 12-15 reps
Seated Calf Raise 2 sets 20 reps
Close Grip Lat Pulldown 2 sets 12-15 reps
Dumbbell Bicep Curl 2 sets 12 reps
Wrist Curls 2 sets 20 reps
Crunches 2 sets To Failure
THURSDAY
Dumbbell Bench Press 2 sets 12-15 reps
Smith Machine Shoulder Press 2 sets 12 reps
Dumbbell Shrugs 2 sets 12-15 reps
Tricep Pushdowns 2 sets 12 reps
Crunches 2 sets To Failure
FRIDAY
Leg Extension 2 sets 12-15 reps
Leg Curl 2 sets 12-15 reps
Seated Calf Raise 2 sets 20 reps
Close Grip Lat Pulldown 2 sets 12-15 reps
Dumbbell Bicep Curl 2 sets 12 reps
Wrist Curls 2 sets 20 reps
Crunches 2 sets To Failure


Exercise/ Routine #23 # of Sets # of Reps
MONDAYS
Dumbbell Incline Bench Press 2 sets 12-15 reps
Dumbbell Shoulder Press 2 sets 12 reps
Shrugs 2 sets 12 reps
One Arm Tricep Pushdown 2 sets 12 reps
Raised Leg Crunches 2 sets To Failure
TUESDAY
One Leg Leg Extensions 2 sets 12-15 reps
Standing Leg Curls 2 sets 12-15 reps
Dumbbell Standing Calf Raise 2 sets 20 reps
Front Lat Pulldown 2 sets 12-15 reps
Bicep Curl 2 sets 12 reps
Reverse Wrist Curls 2 sets 15-20 reps
Raised Leg Crunches 2 sets To Failure
THURSDAY
Incline Dumbbell Bench Press 2 sets 12-15 reps
Dumbbell Shoulder Press 2 sets 12 reps
Shrugs 2 sets 12 reps
One Arm Tricep Pushdowns 2 sets 12 reps
Raised Leg Crunches 2 sets To Failure
FRIDAY
One Leg Leg Extensions 2 sets 12-15 reps
Standing Leg Curls 2 sets 12-15 reps
Dumbbell Standing Calf Raise 2 sets 20 reps
Front Lat Pulldown 2 sets 12-15 reps
Bicep Curl 2 sets 12 reps
Reverse Wrist Curls 2 sets 15-20 reps
Raised Leg Crunches 2 sets To Failure


Exercise/ Routine #24 # of Sets # of Reps
MONDAYS
Bench Press 2 sets 12-15 reps
Dumbbell Incline Bench Press 2 sets 12 reps
Smith Machine Shoulder Press 2 sets 12 reps
Dumbbell Lateral Raise 2 sets 12 reps
Shrugs 2 sets 15 reps
Tricep Pushdown 2 sets 12 reps
Crunches 2 sets To Failure
TUESDAY
Leg Press 2 sets 12-15 reps
Leg Extension 2 sets 12 reps
Lying Leg Curls 2 sets 12 reps
Seated Calf Raise 2 sets 20 reps
Close Grip Lat Pulldown 2 sets 12-15 reps
One Arm Row 2 sets 12 reps
Dumbbell Bicep Curl 2 sets 12 reps
Wrist Curl 2 sets 20 reps
Seated Leg Lifts 2 sets To Failure
THURSDAY
Incline Bench Press 2 sets 12-15 reps
Dumbbell Bench Press 2 sets 12 reps
Dumbbell Shoulder Press 2 sets 12 reps
Cable Upright Row 2 sets 12 reps
Dumbbell Shrugs 2 sets 12-15 reps
Kickbacks 2 sets 12 reps
Raised Leg Crunches 2 sets To Failure
FRIDAY
Dumbbell Squats 2 sets 12-15 reps
Smith Machine Lunges 2 sets 12 reps
Dumbbell Standing Calf Raises 2 sets 15-20 reps
Back Extensions 2 sets 12-15 reps
Rear Lat Pulldown 2 sets 12 reps
Bicep Curls 2 sets 12 reps
Reverse Curls 2 sets 15-20 reps
Roman Chair Leg Lifts 2 sets To Failure


Exercise/ Routine #25 # of Sets # of Reps
MONDAYS
Cable Flyes 2 sets 12-15 reps
Bench Press 2 sets 12 reps
Dumbbell Front Shoulder Raise 2 sets 12 reps
Cable Lateral Raise 2 sets 12 reps
Shrugs 2 sets 15 reps
Dumbbell Overhead Tri Extension 2 sets 12 reps
Oblique Leg Crunches 2 sets To Failure
TUESDAY
Smith Machine Squats 2 sets 12-15 reps
Standing Leg Curls 2 sets 12 reps
One Leg Leg Extensions 2 sets 12 reps
Standing Calf Raise 2 sets 20 reps
Front Lat Pulldown 2 sets 12 reps
Seated Close Grip Row 2 sets 12 reps
Concentration Curl 2 sets 12 reps
Dumbbell Reverse Wrist Curl 2 sets 15-20 reps
Crunches 3 sets To Failure
THURSDAY
Dumbbell Incline Bench Press 3 sets 10-15 reps
Flyes 3 sets 10-12 reps
Front Shoulder Press 3 sets 10-12 reps
Dumbbell Bent Over Lat Raise 2 sets 12 reps
Dumbbell Shrugs 3 sets 12-15 reps
Tricep Pushdowns 3 sets 10-12 reps
Seated Leg Lifts 3 sets To Failure
FRIDAY
Leg Press 3 sets 10-15 reps
Dumbbell Lunges 3 sets 10-12 reps
Seated Calf Raises 3 sets 15-20 reps
Back Extensions 3 sets 12-15 reps
One Arm Row 3 sets 10-12 reps
Dumbbell Bicep Curl 3 sets 10-12 reps
Dumbbell Wrist Curl 3 sets 15-20 reps
Raised Leg Crunches 3 sets To Failure


Exercise/ Routine #26 # of Sets # of Reps
MONDAYS
Incline Bench Press 3 sets 12-15 reps
Cable Flyes 3 sets 10-12 reps
Dips 2 sets 8 reps
Behind Neck Press 3 sets 8-12 reps
Dumbbell Upright Row 3 sets 10-12 reps
Dumbbell Front Shoulder Raise 3 sets 8-12 reps
Dumbbell Shrugs 2 sets 10-12 reps
One Arm Tricep Pushdown 3 sets 10-12 reps
Overhead Tricep Extension 2 sets 12 reps
Raised Leg Crunches 3 sets To Failure
Hanging Leg Lifts 2 sets To Failure
TUESDAY
Smith Machine Squats 3 sets 12-15 reps
Leg Extesions 3 sets 10 reps
Standing Leg Curls 3 sets 10 reps
Dumbbell Lunges 2 sets 10 reps
Seated Calf Raise 2 sets 15 reps
Dumbbell Standing Calf Raise 2 sets 12 reps
T-Bar Row 3 sets 10-12 reps
Close Grip Lat Pulldown 3 sets 10 reps
Back Extensions 2 sets 12 reps
Bicep Curl 3 sets 10-12 reps
Cable Curl 2 sets 10 reps
Lying Cable Curl 2 sets 10 reps
Dumbbell Wrist Curls 3 sets 10-12 reps
Oblique Crunches 3 sets To Failure
Cable Crunches 2 sets 15 reps
THURSDAY
Dumbbell Bench Press 3 sets 10-15 reps
Dumbbell Incline Bench Press 3 sets 10-12 reps
Flyes 3 sets 10-12 reps
Dumbbell Shoulder Press 3 sets 12 reps
Dumbbell Lateral Raise 3 sets 10 reps
Dumbbell Front Shoulder Raise 3 sets 10 reps
Dumbbell Shrugs 3 sets 10-12 reps
Tricep Bench Dips 3 sets 10-12 reps
Tricep Pushdowns 3 sets 10 reps
Kickbacks 3 sets 10 reps
Crunches 3 sets To Failure
Hanging Leg Lifts To Side 3 sets To Failure
FRIDAY
One Leg Leg Press 3 sets 10-15 reps
Leg Extensions 3 sets 10-12 reps
Lying Leg Curl 2 sets 12 reps
Stiff Leg Deadlifts 2 sets 10 reps
Dumbbell Standing Calf Raise 3 sets 10-15 reps
Front Pullups 2 sets 10-12 reps
One Arm Row 3 sets 10 reps
Seated Close Grip Row 2 sets 10 reps
Rear Lat Pulldown 2 sets 10 reps
Incline Bench Curl 3 sets 10-12 reps
Dumbbell Preacher Curl 2 sets 12 reps
Reverse Curls 2 sets 12 reps
Roman Chair Leg Lifts 3 sets To Failure
Raised Leg Crunches 2 sets To Failure


Exercise/ Routine #27 # of Sets # of Reps
MONDAYS
Bench Press 3 sets 10-12 reps
Incline Flyes 2 sets 12 reps
Dips 2 sets 10 reps
Smith Machine Shoulder Press 3 sets 10-12 reps
Cable Upright Rows 2 sets 10 reps
Dumbbell Bent Over Lat Raise 2 sets 10 reps
Dumbbell Shrugs 3 sets 10-12 reps
Tricep Rope Pushdown 3 sets 10-12 reps
Overhead Tricep Extension 2 sets 10 reps
Oblique Crunches 3 sets To Failure
Cable Crunches 3 sets 10-15 reps
TUESDAY
Dumbbell Squats 3 sets 10-12 reps
Leg Press 3 sets 10-12 reps
Leg Extension 2 sets 10 reps
Lying Leg Curl 2 sets 10 reps
Standing Calf Raise 3 sets 12 reps
One Arm Row 3 sets 10-12 reps
Close Grip Lat Pulldown 2 sets 10-12 reps
Back Extensions 2 sets 12 reps
Cable Curl 3 sets 10-12 reps
Hammer Curl 2 sets 10-12 reps
Reverse Wrist Curl 2 sets 12 reps
Hanging Leg Lifts To Side 3 sets To Failure
Crunches 3 sets To Failure
THURSDAY
Incline Bench Press 3 sets 10-12 reps
Dumbbell Bench Press 3 sets 10-12 reps
Cable Flyes 3 sets 10-12 reps
Dumbbell Shoulder Press 3 sets 10 reps
Dumbbell Lateral Raise 2 sets 12 reps
Front Shoulder Raise 2 sets 10 reps
Lying Tricep Extension 3 sets 10 reps
One Arm Tricep Pushdown 2 sets 12 reps
Kickbacks 2 sets 10 reps
Oblique Crunches 3 sets To Failure
Cable Crunches 3 sets 10-15 reps
FRIDAY
One Leg Leg Press 3 sets 10-12 reps
Standing Leg Curl 3 sets 10-12 reps
Smith Machine Front Squat 3 sets 10-12 reps
Smith Machine Lunges 2 sets 10-12 reps
Seated Calf Raise 2 sets 12 reps
Standing Calf Raise 2 sets 8 reps
Rear Lat Pulldown 3 sets 12 reps
Barbell Rows 3 sets 10-12 reps
Seated Wide Grip Row 2 sets 12 reps
Concentration Curl 3 sets 12 reps
Lying Cable Curl 2 sets 10 reps
Wrist Curl 2 sets 10-12 reps
Reverse Wrist Curl 2 sets 10-12 reps
Roman Chair Leg Lifts 3 sets To Failure
Raised Leg Crunches 2 sets To Failure


Exercise/ Routine #28 # of Sets # of Reps
MONDAYS
Dumbbell Bench Press 3 sets 10-15 reps
Cable Flyes 3 sets 10 reps
Dips 3 sets 8 reps
Arnold Press 3 sets 8-12 reps
Cable Upright Rows 3 sets 10 reps
Front Shoulder Raise 3 sets 10-12 reps
Dumbbell Shrugs 3 sets 8-12 reps
Tricep Rope Pushdown 3 sets 10-12 reps
Overhead Tricep 3 sets 10 reps
Raised Leg Crunches 3 sets To Failure
Hanging Leg Lifts 3 sets To Failure
TUESDAY
Dumbbell Squats 3 sets 10-15 reps
One Leg Leg Extension 3 sets 10 reps
Lying Leg Curl 3 sets 10 reps
Smith Machine Lunges 3 sets 10 reps
Seated Calf Raise 3 sets 10-15 reps
Dumbbell Standing Calf Raise 3 sets 10-12 reps
One Arm Row 3 sets 10-12 reps
Front Lat Pulldown 3 sets 8-10 reps
Back Extension 2 sets 12 reps
Incline Bench Curl 3 sets 10-12 reps
Lying Cable Curl 3 sets 10-12 reps
Hammer Curls 2 sets 10 reps
Reverse Wrist Curls 3 sets 10-12 reps
Oblique Crunches 3 sets To Failure
Cable Crunches 3 sets 10-15 reps
THURSDAY
Bench Press 3 sets 10-15 reps
Cable Crossovers 3 sets 10-12 reps
Dumbbell Incline Bench Press 3 sets 10-12 reps
Smith Machine Shoulder Press 3 sets 12 reps
Bent Over Lat Raise 3 sets 8-10 reps
Dumbbell Front Shoulder Raise 3 sets 8-10 reps
Shrugs 3 sets 10-12 reps
Tricep Bench Dips 3 sets 10-12 reps
Reverse Tricep Pushdown 3 sets 8-12 reps
Kickbacks 2 sets 10 reps
Crunches 3 sets To Failure
Hanging Leg Lifts To Side 3 sets To Failure
FRIDAY
One Leg Leg Press 3 sets 10-15 reps
One Leg Leg Extension 3 sets 10-12 reps
Lying Leg Curl 2 sets 12 reps
Stiff Leg Deadlift 2 sets 10 reps
Standing Calf Raise 3 sets 10-15 reps
Front Pullups 3 sets 6-10 reps
T-Bar Row 3 sets 8-10 reps
Seated Wide Grip Row 2 sets 10 reps
Close Grip Lat Pulldown 2 sets 10 reps
Bicep Curl 3 sets 10-12 reps
Preacher Curl 2 sets 10-12 reps
Reverse Curl 2 sets 10-12 reps
Roman Chair Leg Lifts 3 sets To Failure
Raised Leg Crunches 3 sets To Failure


Exercise/ Routine #29 # of Sets # of Reps
MONDAYS
Incline Bench Press 3 sets 10-12 reps
Flyes 2 sets 10 reps
Dips 3 sets 6-10 reps
Dumbbell Shoulder Press 3 sets 8-12 reps
Dumbbell Upright Row 3 sets 8-10 reps
Dumbbell Lateral Raise 3 sets 8-10 reps
Dumbbell Shrugs 2 sets 10-12 reps
One Arm Tricep Pushdown 3 sets 8-12 reps
Overhead Tricep 3 sets 10-12 reps
Cable Crossovers 3 sets To Failure
Cable Crunches 3 sets 10-15 reps
TUESDAY
Smith Machine Front Squats 3 sets 10-15 reps
Leg Press 3 sets 8-12 reps
One Leg Leg Extension 2 sets 10 reps
Standing Leg Curls 2 sets 8-10 reps
Standing Calf Raise 3 sets 12 reps
Front Lat Pulldown 3 sets 10-12 reps
One Arm Row 2 sets 8-10 reps
Back Extension 3 sets 10-12 reps
Cable Curls 3 sets 10-12 reps
Hammer Curls 3 sets 10-12 reps
Reverse Wrist Curls 2 sets 12 reps
Hanging Leg Lifts To Side 3 sets To Failure
Oblique Crunches 3 sets To Failure
Crunches 2 sets To Failure
THURSDAY
Incline Bench Press 3 sets 8-12 reps
Dumbbell Bench Press 3 sets 10-12 reps
Cable Flyes 3 sets 8-10 reps
Front Shoulder Raise 3 sets 8-10 reps
Cable Lateral Raise 2 sets 12 reps
Upright Row 3 sets 8-10 reps
Lying Tricep Extension 3 sets 10 reps
Tricep Pushdown 3 sets 12 reps
Kickbacks 2 sets 10 reps
Oblique Crunches 3 sets To Failure
Cable Crunches 3 sets 10-15 reps
Roman Chair Leg Lifts 3 sets To Failure
FRIDAY
One Leg Leg Extension 3 sets 8-12 reps
Lying Leg Curl 3 sets 10-12 reps
Leg Extensions 3 sets 10-12 reps
Smith Machine Squats 3 sets 8-12 reps
Seated Calf Raise 3 sets 10-12 reps
Standing Calf Raise 3 sets 8 reps
Rear Lat Pulldown 3 sets 12 reps
Barbell Rows 3 sets 10-12 reps
Seated Wide Grip Rows 2 sets 12 reps
Concentration Curl 3 sets 8-12 reps
Lying Cable Curl 3 sets 8-12 reps
Reverse Wrist Curl 3 sets 10-12 reps
Wrist Curl 3 sets 10-12 reps
Hanging Leg Lifts 3 sets To Failure
Raised Leg Crunches 3 sets To Failure


Exercise/ Routine #30 # of Sets # of Reps
MONDAYS
Bench Press 2 sets 12-15 reps
Dumbbell Incline Bench Press 2 sets 12 reps
Smith Machine Shoulder Press 2 sets 12 reps
Dumbbell Lateral Raise 2 sets 12 reps
Shrugs 2 sets 15 reps
Tricep Pushdown 2 sets 12 reps
Crunches 2 sets To Failure
TUESDAY
Leg Press 2 sets 12-15 reps
Leg Extension 2 sets 12 reps
Lying Leg Curl 2 sets 12 reps
Seated Calf Raise 2 sets 20 reps
Close Grip Lat Pulldown 2 sets 12-15 reps
One Arm Row 2 sets 12 reps
Dumbbell Bicpe Curl 2 sets 12 reps
Wrist Curl 2 sets 20 reps
Seated Leg Lifts 2 sets To Failure
THURSDAY
Incline Bench Press 2 sets 12-15 reps
Dumbbell Bench Press 2 sets 12 reps
Dumbbell Shoulder Press 2 sets 12 reps
Cable Upright Row 2 sets 12 reps
Dumbbell Shrugs 2 sets 12-15 reps
Kickbacks 2 sets 12 reps
Raised Leg Crunches 2 sets To Failure
FRIDAY
Dumbbell Squats 3 sets 8-12 reps
Smith Machine Lunges 3 sets 10-12 reps
Standing Calf Raise 3 sets 10-12 reps
Back Extension 3 sets 8-12 reps
Rear Lat Pulldown 3 sets 10-12 reps
Bicep Curl 3 sets 8 reps
Reverse Curl 3 sets 12 reps
Roman Chair Leg Lifts 3 sets To Failure


Exercise/ Routine #31 # of Sets # of Reps
MONDAYS
Cable Flyes 2 sets 12-15 reps
Bench Press 2 sets 12 reps
Dumbbell Front Shoulder Raise 2 sets 12 reps
Cable Lateral Raise 2 sets 12 reps
Shrugs 2 sets 15 reps
Dumbbell Overhead Tri Ext 2 sets 12 reps
Oblique Leg Crunches 2 sets To Failure
TUESDAY
Smith Machine Squats 2 sets 12-15 reps
Standing Leg Curl 2 sets 12 reps
One Leg Leg Extension 2 sets 12 reps
Standing Calf Raise 2 sets 20 reps
Front Lat Pulldown 2 sets 12 reps
Seated Close Grip Row 2 sets 12 reps
Concentration Curl 2 sets 12 reps
Reverse Wrist Curl 2 sets 15-20 reps
Crunches 3 sets To Failure
THURSDAY
Dumbbell Incline Bench Press 3 sets 10-15 reps
Flyes 3 sets 10-12 reps
Front Shoulder Press 3 sets 10-12 reps
Bent Over Lateral Raise 2 sets 12 reps
Dumbbell Shrugs 3 sets 12-15 reps
Tricep Pushdown 3 sets 10-12 reps
Seated Leg Lifts 3 sets To Failure
FRIDAY
Leg Press 3 sets 10-15 reps
Dumbbell Lunges 3 sets 10-12 reps
Seated Calf Raise 3 sets 15-20 reps
Back Extension 3 sets 12-15 reps
One Arm Row 3 sets 10-12 reps
Dumbbell Bicep Curl 3 sets 10-12 reps
Dumbbell Wrist Curl 3 sets 15-20 reps
Raised Leg Crunches 3 sets To Failure


Exercise/ Routine #32 # of Sets # of Reps
MONDAYS
Incline Bench Press 3 sets 10-15 reps
Cable Flyes 3 sets 10 reps
Dips 3 sets 8 reps
Behind Neck Press 4 sets 6-12 reps
Upright Row 3 sets 6-8 reps
Front Shoulder Raise 3 sets 8-12 reps
Shrugs 3 sets 8-12 reps
One Arm Tricep Pushdown 3 sets 10-12 reps
Overhead Tricep Extension 2 sets 10-12 reps
Raised Leg Crunches 3 sets To Failure
Hanging Leg Lifts 2 sets To Failure
TUESDAY
Squats 4 sets 8-15 reps
Leg Extension 3 sets 8-10 reps
Standing Leg Curl 3 sets 8-10 reps
Dumbbell Lunges 2 sets 10 reps
Seated Calf Raises 2 sets 15 reps
Standing Calf Raises 2 sets 12 reps
T-Bar Row 3 sets 8-12 reps
Close Grip Lat Pulldown 3 sets 8-10 reps
Back Extension 2 sets 12 reps
Bicep Curl 3 sets 8-12 reps
Cable Curl 2 sets 10 reps
Lying Cable Curl 2 sets 8 reps
Dumbbell Wrist Curl 3 sets 10-12 reps
Oblique Crunches 3 sets To Failure
Cable Crunches 2 sets 15 reps
THURSDAY
Bench Press 4 sets 6-15 reps
Incline Bench Press 3 sets 6-8 reps
Flyes 3 sets 8-12 reps
Dumbbell Shoulder Press 3 sets 8-12 reps
Dumbbell Lateral Raise 3 sets 10 reps
Cable Front Shoulder Raise 3 sets 10 reps
Dumbbell Shrugs 3 sets 8-12 reps
Tricep Bench Dips 3 sets 8-12 reps
Tricep Pushdowns 3 sets 6-10 reps
Kickbacks 2 sets 10 reps
Crunches 3 sets To Failure
Hanging Leg Lifts To Side 2 sets To Failure
FRIDAY
One Leg Leg Press 3 sets 10-15 reps
One Leg Leg Extension 3 sets 10-12 reps
Lying Leg Curl 2 sets 10 reps
Stiff Leg Deadlift 2 sets 10 reps
Standing Calf Raise 3 sets 10-15 reps
Front Pullup 4 sets 6-12 reps
One Arm Row 3 sets 6-10 reps
Seated Close Grip Row 2 sets 10 reps
Rear Lat Pulldown 2 sets 10 reps
Incline Bench Curl 3 sets 10-12 reps
Dumbbell Preacher Curl 2 sets 12 reps
Reverse Curl 2 sets 12 reps
Seated Leg Lifts 3 sets To Failure
Raised Leg Crunches 2 sets To Failure


Exercise/ Routine #33 # of Sets # of Reps
MONDAYS
Dumbbell Decline Bench Press 3 sets 10-12 reps
Incline Flyes 2 sets 10 reps
Dips 2 sets 10 reps
Front Shoulder Press 3 sets 6-10 reps
Cable Upright Row 2 sets 6-8 reps
Bent Over Lateral Raise 2 sets 8 reps
Shrugs 3 sets 8 reps
Tricep Rope Pushdown 3 sets 6-10 reps
Overhead Tricep Extension 2 sets 10 reps
Raised Leg Crunches 3 sets To Failure
Cable Crunches 3 sets 12-15 reps
TUESDAY
Smith Machine Front Squats 4 sets 8-15 reps
Leg Press 3 sets 8-10 reps
Leg Extensions 2 sets 8-10 reps
Standing Leg Curls 2 sets 8-10 reps
Standing Calf Raises 3 sets 10-12 reps
Barbell Rows 3 sets 8-12 reps
Close Grip Lat Pulldown 2 sets 8-10 reps
Back Extensions 2 sets 12 reps
Cable Curls 2 sets 8-10 reps
Hammer Curls 2 sets 8-10 reps
Reverse Wrist Curls 2 sets 12 reps
Hanging Leg Lifts To Side 3 sets To Failure
Crunches 3 sets To Failure
THURSDAY
Dumbbell Incline Bench Press 4 sets 6-12 reps
Dumbbell Bench Press 3 sets 6-8 reps
Cable Flyes 3 sets 6-10 reps
Arnold Press 3 sets 10 reps
Dumbbell Lateral Raise 2 sets 10 reps
Front Shoulder Raise 2 sets 10 reps
Lying Tricep Extension 3 sets 6-10 reps
One Arm Tricep Pushdown 2 sets 8 reps
Kickbacks 2 sets 8-10 reps
Cable Crunches 2 sets 12 reps
FRIDAY
One Leg Leg Extension 2 sets 10-12 reps
Lying Leg Curl 2 sets 10-12 reps
Squats 3 sets 8-12 reps
Smith Machine Lunges 3 sets 8-12 reps
Seated Calf Raise 3 sets 12 reps
Standing Calf Raise 3 sets 8 reps
Rear Lat Pulldown 3 sets 6-10 reps
T-Bar Row 3 sets 6-10 reps
Seated Wide Grip Row 3 sets 8-10 reps
Concentration Curl 3 sets 8-12 reps
Lying Cable Curl 2 sets 10 reps
Wrist Curl 2 sets 10-12 reps
Reverse Wrist Curl 2 sets 10-12 reps
Roman Chair Leg Lifts 3 sets To Failure
Raised Leg Crunches 2 sets To Failure


Exercise/ Routine #34 # of Sets # of Reps
MONDAYS
Incline Bench Press 4 sets 8-15 reps
Cable Flyes 3 sets 8-10 reps
Dips 3 sets 8 reps
Behind Neck Press 4 sets 6-12 reps
Dumbbell Upright Row 3 sets 6-8 reps
Front Shoulder Raise 3 sets 8-12 reps
Dumbbell Shrugs 3 sets 8-12 reps
One Arm Tricep Pushdown 3 sets 10-12 reps
Overhead Tricep Extension 2 sets 10-12 reps
Raised Leg Crunches 3 sets To Failure
Hanging Leg Lifts 3 sets To Failure
TUESDAY
Dumbbell Squats 3 sets 10-15 reps
Leg Extensions 3 sets 10 reps
Standing Leg Curls 3 sets 10 reps
Smith Machine Lunges 2 sets 10 reps
Seated Calf Raise 2 sets 15 reps
Standing Calf Raise 2 sets 12 reps
T-Bar Row 3 sets 10-12 reps
Close Grip Lat Pulldown 3 sets 10-12 reps
Back Extensions 2 sets 12 reps
Dumbbell Bicep Curls 3 sets 10-12 reps
Cable Curls 2 sets 10 reps
Lying Cable Curls 2 sets 10 reps
Wrist Curls 3 sets 10-12 reps
Oblique Crunches 3 sets To Failure
Cable Crunches 2 sets 15 reps
THURSDAY
Dumbbell Bench Press 3 sets 8-10 reps
Incline Bench Press 3 sets 6-10 reps
Flyes 3 sets 8-12 reps
Front Shoulder Press 3 sets 8-12 reps
Dumbbell Lateral Raise 3 sets 10 reps
Cable Front Shoulder Raise 3 sets 10 reps
Shrugs 3 sets 8-12 reps
Tricep Bench Dips 3 sets 8-12 reps
Tricep Pushdowns 3 sets 6-12 reps
Kickbacks 2 sets 10 reps
Crunches 3 sets To Failure
Hanging Leg Lifts To Side 2 sets To Failure
FRIDAY
Leg Press 4 sets 8-15 reps
Leg Extensions 3 sets 10-12 reps
Lying Leg Curl 3 sets 8-10 reps
Dumbbell Stiff Leg Deadlifts 3 sets 8-10 reps
Seated Calf Raise 3 sets 10-15 reps
Front Pullups 3 sets 6-12 reps
T-Bar Row 4 sets 6-12 reps
Seated Wide Grip Row 3 sets 8-10 reps
Rear Lat Pulldown 3 sets 8-10 reps
Incline Bench Curl 3 sets 8-12 reps
Preacher Curl 3 sets 8-12 reps
Reverse Wrist Curls 3 sets 8-12 reps
Seated Leg Lifts 3 sets To Failure
Raised Leg Crunches 3 sets To Failure


Exercise/ Routine #35 # of Sets # of Reps
MONDAYS
Decline Bench Press 4 sets 10-12 reps
Incline Flyes 3 sets 8-12 reps
Dips 3 sets 6-10 reps
Smith Machine Shoulder Press 4 sets 6-10 reps
Cable Upright Rows 3 sets 6-8 reps
Bent Over Lateral Raise 3 sets 8 reps
Shrugs 3 sets 12 reps
Tricep Rope Pushdown 3 sets 6-10 reps
Overhead Tricep Extension 3 sets 10 reps
Raised Leg Crunches 3 sets To Failure
Cable Crunches 3 sets 12-15 reps
TUESDAY
Front Squats 4 sets 8-15 reps
Leg Press 3 sets 8-10 reps
One Leg Leg Extension 3 sets 6-10 reps
Standing Leg Curls 3 sets 6-10 reps
Dumbbell Standing Calf Raise 3 sets 10-12 reps
One Arm Row 4 sets 6-12 reps
Close Grip Lat Pulldown 3 sets 6-10 reps
Back Extensions 3 sets 12 reps
Cable Curls 3 sets 6-10 reps
Hammer Curls 3 sets 8-12 reps
Reverse Wrist Curls 3 sets 12 reps
Hanging Leg Lifts To Side 3 sets To Failure
Crunches 3 sets To Failure
Cable Crunches 3 sets 12 reps
THURSDAY
Dumbbell Incline Bench Press 4 sets 6-12 reps
Bench Press 4 sets 6-12 reps
Cable Flyes 3 sets 6-10 reps
Behind Neck Press 3 sets 10 reps
Dumbbell Lateral Raise 2 sets 10 reps
Dumbbell Front Shoulder Raise 2 sets 10 reps
Lying Tricep Extension 3 sets 6-10 reps
One Arm Tricep Pushdown 3 sets 6-8 reps
Kickbacks 3 sets 8-12 reps
Crunches 3 sets 12-15 reps
Cable Crunches 2 sets To Failure
FRIDAY
Leg Extensions 3 sets 8-12 reps
Standing Leg Curls 3 sets 8-12 reps
Squats 4 sets 8-12 reps
Dumbbell Lunges 3 sets 8-12 reps
Standing Calf Raise 3 sets 12 reps
Seated Calf Raise 3 sets 8 reps
Rear Lat Pulldown 3 sets 6-10 reps
T-Bar Row 4 sets 6-12 reps
Seated Wide Grip Row 3 sets 8-10 reps
Concentration Curl 3 sets 8-12 reps
Lying Cable Curl 3 sets 6-10 reps
Dumbbell Wrist Curl 3 sets 8-12 reps
Dumbbell Reverse Wrist Curl 3 sets 8-12 reps
Roman Chair Leg Lifts 3 sets To Failure
Raised Leg Crunches 3 sets To Failure


Exercise/ Routine #36 # of Sets # of Reps
MONDAYS
Dumbbell Bench Press 4 sets 8-15 reps
Incline Flyes 3 sets 10 reps
Dips 3 sets 8 reps
Front Shoulder Press 4 sets 6-12 reps
Upright Rows 3 sets 6-8 reps
Cable Front Shoulder Raise 2 sets 8-10 reps
Shrugs 3 sets 8-12 reps
Tricep Rope Pushdown 4 sets 8-12 reps
Overhead Tricep Extension 2 sets 10 reps
Dips 2 sets 10 reps
Hanging Leg Lifts 3 sets To Failure
Crunches 3 sets To Failure
TUESDAY
Squats 4 sets 8-15 reps
Leg Extensions 3 sets 8-10 reps
Lying Leg Curls 3 sets 8-10 reps
Dumbbell Lunges 3 sets 6-10 reps
Seated Calf Raise 3 sets 10-15 reps
Standing Calf Raise 3 sets 10-12 reps
T-Bar Row 3 sets 8-10 reps
Front Lat Pulldown 3 sets 12 reps
Back Extensions 3 sets 8-12 reps
Bicep Curls 3 sets 4-10 reps
Lying Cable Curls 3 sets 8-10 reps
Hammer Curls 2 sets 10 reps
Dumbbell Wrist Curls 3 sets 10-12 reps
Oblique Crunches 3 sets To Failure
Cable Crunches 2 sets 15 reps
Roman Chair Leg Lifts 2 sets 12 reps
THURSDAY
Bench Press 3 sets 8-10 reps
Dumbbell Incline Bench Press 3 sets 6-10 reps
Cable Flyes 3 sets 8 reps
Dumbbell Shoulder Press 4 sets 6-12 reps
Dumbbell Lateral Raise 3 sets 10 reps
Dumbbell Front Shoulder Raise 3 sets 8 reps
Dumbbell Shrugs 3 sets 8-12 reps
Lying Tricep Extensions 3 sets 8-12 reps
Reverse Tricep Pushdown 3 sets 6-10 reps
Kickbacks 2 sets 8-10 reps
Raised Leg Crunches 3 sets To Failure
Cable Crunches 2 sets To Failure
Hanging Leg Lifts To Side 2 sets 12 reps
FRIDAY
Leg Press 4 sets 6-12 reps
Leg Extensions 4 sets 8-12 reps
Lying Leg Curls 3 sets 8-10 reps
Stiff Leg Deadlifts 3 sets 8-10 reps
Dumbbell Standing Calf Raise 3 sets 10-15 reps
Close Grip Pullups 4 sets 6-12 reps
One Arm Row 3 sets 6-12 reps
Seated Close Grip Row 3 sets 10 reps
Front Lat Pulldown 3 sets 8 reps
Incline Bench Curl 3 sets 4-8 reps
Preacher Curl Machine 2 sets 8 reps
Reverse Curl 3 sets 12 reps
Seated Leg Lifts 3 sets To Failure
Crunches 3 sets To Failure
Oblique Crunches 2 sets To Failure


Exercise/ Routine #37 # of Sets # of Reps
MONDAYS
Bench Press 4 sets 5-10 reps
Incline Flyes 3 sets 8-10 reps
Dips 3 sets 6 reps
Arnold Press 4 sets 6-10 reps
Upright Rows 3 sets 6-8 reps
Bent Over Lateral Raise 3 sets 8 reps
Shrugs 3 sets 12 reps
Tricep Pushdown 3 sets 6-10 reps
Tricep Cable Extension 3 sets 10 reps
Lying Tricep Extension 3 sets 8 reps
Cable Crunches 3 sets 12-15 reps
Oblique Crunches 3 sets To Failure
TUESDAY
Front Squats 4 sets 8-12 reps
One Leg Leg Press 3 sets 8-10 reps
One Leg Leg Extension 3 sets 6-10 reps
Standing Leg Curl 3 sets 6-10 reps
Dumbbell Standing Calf Raise 3 sets 10-12 reps
Barbell Row 4 sets 6-12 reps
Close Grip Lat Pulldown 3 sets 6-12 reps
Back Extensions 3 sets 12 reps
Cable Curls 3 sets 6-10 reps
Hammer Curls 3 sets 6-10 reps
Reverse Wrist Curls 3 sets 12 reps
Hanging Leg Lifts To Side 3 sets To Failure
Cable Crunches 3 sets To Failure
Crunches 3 sets 12 reps
THURSDAY
Incline Bench Press 4 sets 6-12 reps
Dumbbell Bench Press 3 sets 6-10 reps
Cable Flyes 3 sets 6-10 reps
Behind Neck Press 3 sets 10 reps
Dumbbell Lateral Raise 3 sets 10 reps
Dumbbell Front Shoulder Raise 3 sets 10 reps
Lying Tricep Extensions 3 sets 6-10 reps
One Arm Tricep Pushdown 3 sets 6-8 reps
Overhead Tricep Extensions 3 sets 8-10 reps
Kickbacks 2 sets 8-10 reps
Crunches 3 sets To Failure
Roman Chair Leg Lifts 3 sets To Failure
Oblique Crunches 2 sets To Failure
FRIDAY
Leg Extensions 3 sets 8-12 reps
Lying Leg Curls 3 sets 8-12 reps
Front Squats 4 sets 8-12 reps
Smith Machine Lunges 3 sets 8 reps
Standing Calf Raise 3 sets 12 reps
Seated Calf Raise 3 sets 8 reps
Front Lat Pulldown 3 sets 6-10 reps
T-Bar Row 3 sets 6-10 reps
Seated Wide Grip Row 3 sets 8-12 reps
Concentration Curl 3 sets 8-12 reps
Bicep Curls 3 sets 6-10 reps
Reverse Curl 2 sets 10-12 reps
Reverse Wrist Curl 3 sets 8-12 reps
Wrist Curl 3 sets 8 reps
Hanging Leg Lifts 3 sets To Failure
Seated Leg Lifts 3 sets To Failure


Exercise/ Routine #38 # of Sets # of Reps
MONDAYS
Bench Press 3 sets 5-10 reps
Incline Bench Press 2 sets 8-10 reps
Upright Rows 3 sets 6 reps
Dumbbell Lateral Raise 2 sets 6-10 reps
Shrugs 2 sets 6-8 reps
Tricep Pushdown 2 sets 6-10 reps
Seated Leg Lifts 3 sets To Failure
Crunches 2 sets To Failure
TUESDAY
Leg Press 3 sets 10-15 reps
Leg Extension 2 sets 12 reps
Lying Leg Curls 2 sets 12 reps
Seated Calf Raise 3 sets 15 reps
Rear Lat Pulldown 3 sets 10-15 reps
One Arm Row 2 sets 12 reps
Bicep Curl 2 sets 12 reps
Wrist Curl 2 sets 15 reps
Raised Leg Crunches 3 sets To Failure
THURSDAY
Dumbbell Bench Press 3 sets 10-15 reps
Incline Bench Press 2 sets 10-12 reps
Dumbbell Shoulder Press 3 sets 10-12 reps
Dumbbell Front Shoulder Raise 2 sets 12 reps
Dumbbell Shrugs 2 sets 12-15 reps
Tricep Rope Pushdown 2 sets 12 reps
Overhead Tricep Extension 2 sets 12 reps
Roman Chair Leg Lifts 3 sets To Failure
Oblique Crunches 2 sets To Failure
FRIDAY
Leg Press 3 sets 10-15 reps
One Leg Leg Extension 2 sets 12 reps
Standing Leg Curls 2 sets 12 reps
Standing Calf Raise 2 sets 15 reps
Barbell Row 3 sets 8-12 reps
Seated Close Grip Row 2 sets 12 reps
Preacher Curl 2 sets 12 reps
Reverse Wrist Curl 2 sets 15 reps
Cable Crunches 3 sets 20 reps