Day 1
Chest Press
1
Lat Row
10
Leg Press
15
Shoulder Press
3
Laying Leg Curl
11
Pec Fly
4
Rear Delt
5
Lower Back
8
Arm Curl
7
Triceps Extension
6
Seated Calf Raise
12
Warm up
Week 1
Set 1 Set 2 Set 3
Week 2 Week 3
Warm up Set 1 Set 2 Set 3 Warm up Set 1 Set 2 Set 3 Warm up
Week 4
Set 1 Set 2
Day 2
Incline Press
2
Lat Pull
9
Pec Fly
4
Rear Delt
5
Lower Back
8
Leg Extension
14
Shoulder Press
3
Seated Leg Curl
13
Arm Curl
7
Triceps Exension
6
Seated Calf Raise
12
Warm up
Exercise 1
Reps
Exercise 2
Week 1
Set 1 Set 2 Set 3 Warm up
Week 2
Set 1 Set 2 Set 3 Warm up
Week 3
Set 1 Set 2 Set 3 Warm up
Week 4
Set 1 Set 2
Weight
Block
Complete Day 1 and Day 2 workouts once each week with at least 1 day of rest between them
Warm up: pick a light weight that you can easily perform 10-15 reps with
Sets: Choose a weight that you will allow you to reach failure around 8-12 reps and perform 2 to 3 sets
* For each block, perform the exercises in order with minimal rest between exercises and then repeat for the desired number of sets
Incline Press 2 Shoulder Press 3 Pec Fly 4 Rear Delt 5
Set 3
Set 3

Chest Press 1 Incline Press 2 Shoulder Press 3 Pec Fly 4 Rear Delt 5
Triceps Extension 6 Arm Curl 7 Lower Back 8 Lat Pull 9 Lat Row 10
Laying Leg Curl 11 Seated Calf Raise 12 Seated Leg Curl 13 Leg Extension 14 Leg Press 15