Day 1
EXERCISE |
SETS |
REPS |
| Machine Chest Press | 2-3 | 8-10 |
| Machine Fly | 2 | 12-15 |
| Wide Grip Pulldown | 2-3 | 8-10 |
| Machine Row (Wide Grip) | 2-3 | 12-15 |
| Machine Leg Press | 2-3 | 8-10 |
| Calf Machine Raise | 2 | 15 |
Day 2
EXERCISE |
SETS |
REPS |
| Machine Shoulder Press | 2-3 | 8-10 |
| Smith Machine Shrugs | 2 | 12-15 |
| Machine Curls | 2-3 | 8-10 |
| Cable Curls | 2 | 12-15 |
| Tricep Pressdown with Rope | 2-3 | 8-10 |
| Tricep Pressdown: One Arm Reverse | 2 | 12-15 |
Day 3
EXERCISE |
SETS |
REPS |
| Standing Cable Cross | 2-3 | 12-15 |
| Machine Fly | 2-3 | 8-10 |
| Close Grip Pulldown | 2-3 | 12-15 |
| Machine Row (Close Grip) | 2-3 | 8-10 |
| Machine Leg Extensions | 2 | 8-10 |
| Machine Leg Curls | 2 | 8-10 |
Day 4
EXERCISE |
SETS |
REPS |
| Machine Lateral Raise | 2-3 | 12-15 |
| Smith Machine Shrugs | 2 | 8-10 |
| Cable Curls | 2-3 | 12-15 |
| Machine Curls (One-Arm) | 2 | 8-10 |
| Tricep Pressdown: One Arm Reverse | 2-3 | 8-10 |
| Machine Tricep Extensions | 2 | 12-15 |
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