Program
5 day Split
Chest + Triceps
Incline Bench Press
4 sets
Lever Seated Fly
4 sets
Dumbbell Bench Press
4 sets
Incline Bench Press
4 sets
Triceps Pushdown
3 sets
Seated Bench Extension
3 sets
Back + Biceps
Bent Over Row
3 sets
Pulldown
3 sets
One Arm Bent-over Row
3 sets
Lever T bar Row
3 sets
seated row
3 sets
Hammer Curl
3 sets
Alternate Biceps Curl
3 sets
Shoulder Day
Barbell Seated Overhead Press
4 sets
Lateral Raise
3 sets
Seated Shoulder Press
4 sets
Lever Seated Reverse Fly
3 sets
Dumbbell Shrug
4 sets
Legs Day
Smith Full Squat
3 sets
Romanian Deadlift
3 sets
Sled 45° Leg Wide Press
3 sets
Lever Lying Leg Curl
3 sets
Lever Leg Extension
3 sets
Smith Calf Raise
3 sets
Arms Day
Close-Grip Bench Press
3 sets
Cable kickback
3 sets
Close-grip Push-up
3 sets
Cable One Arm Tricep Pushdown
3 sets
EZ Barbell Spider Curl
3 sets
EZ Barbell Curl
3 sets
Dumbbell Incline Curl
3 sets
Workouts in program
Chest + Triceps
6 Exercises
Back + Biceps
7 Exercises
Shoulder Day
5 Exercises
Legs Day
6 Exercises
Arms Day
7 Exercises