Time to Complete

Difficulty Level

Sessions per Week

Push Day A

Flat Barbell Bench Press | 4 Sets, 6-10 Reps, 3 min Rest Inbetween Sets

Incline Dumbbell Press | 4 Sets, 8-12 Reps, 2 min Rest Inbetween Sets 

Machine Chest Press | 3 Sets, 8-12 Reps, 2 min Rest Inbetween Sets

Pec Deck | 3 Sets, 12-15 Reps, 60 Seconds Rest Inbetween Sets

Overhead Tricep Extension | 3 Sets, 8-12 Reps, 60 Seconds Rest Inbetween Sets 

Tricep Pushdown | 3 Sets, 10-15 Reps, 60 Seconds Rest Inbetween Sets

Dumbbell Lateral Raise | 4 Sets, 8-12 Reps, 90 Seconds Rest Inbetween Sets

Pull Day A

Bent Over Barbell Row | 4 Sets, 6-8 Reps, 3 min Rest Inbetween Sets

Wide Grip Lat Pull Down | 2 Sets, 8-12 Reps, 2 min Rest Inbetween Sets

Supinated MAG Grip Cable Row | 3 Sets, 10-15 Reps, 2 min Rest Inbetween Sets

Plate loaded T-Bar Row | 2 Sets, 8 Reps, 60 Seconds Rest Inbetween Sets

Neutral Grip Weighted Pull Ups | 3 Sets, 8 Reps, 60 Seconds Rest Inbetween Sets

Cable Rear Delt Flys | 3 Sets, 8 Reps, 60 Seconds Rest Inbetween Sets

Alternating Dumbbell Curl | 3 Sets, 10 Reps, 60 Seconds Rest Inbetween Sets

Incline Bench Dumbbell Curl | 3 Sets, 10-15 Reps, 60 Seconds Rest Inbetween Sets

Leg Day A

Squat | 4 Sets, 6-10 Reps, 3 min Rest Inbetween Sets

Leg Press| 4 Sets, 10-12 Reps, 2 min Rest Inbetween Sets 

Hyperextensions or GHR | 3 Sets, 8 Reps, 2 min Rest Inbetween Sets 

Leg Extension | 4 Sets, 12-15 Reps, 60 Seconds Rest Inbetween Sets

Lying Leg Curl | 4 Sets, 12-15 Reps, 60 Seconds Rest Inbetween Sets 

Standing Calf Raise | 4 Sets, 8 Reps, 60 Seconds Rest Inbetween Sets

Medicine Ball Crunches| 3 Sets, 10-15  Reps, 45 Seconds Rest Inbetween Sets 

OFF

 

Push Day B

Incline Barbell Bench Press | 4 Sets, 6-10 Reps, 3 min Rest Inbetween Sets

Flat Dumbbell Press | 3 Sets, 8-12 Reps, 2 min Rest Inbetween Sets 

Machine Shoulder Press | 3 Sets, 8-12 Reps, 2 min Rest Inbetween Sets

Neutral Swiss Bar Close Grip Press | 2 Sets, 8-12 Reps, 2 min Rest Inbetween Sets

Pec Deck | 3 Sets, 12-15 Reps, 60 Seconds Rest Inbetween Sets

Tricep Bar Skull Crushers | 3 Sets, 8-12 Reps, 60 Seconds Rest Inbetween Sets 

Single Arm Pushdowns | 2 Sets, 10-15 Reps, 60 Seconds Rest Inbetween Sets

Cable Lateral Raise | 4 Sets, 8-12 Reps, 90 Seconds Rest Inbetween Sets

Pull Day B

 

Supinated MAG Grip Down | 4 Sets, 8-12 Reps, 2 min Rest Inbetween Sets

Plate loaded T-Bar Row | 4 Sets, 8 Reps, 2 min Rest Inbetween Sets

Weighted Overhand Pull Ups | 3 Sets, 8 Reps, 60 Seconds Rest Inbetween Sets

Single Arm Cable Row | 3 Sets, 10-15 Reps, 2 min Rest Inbetween Sets

Rope Pull over | 4 Sets, 10-15 Reps, 2 min Rest Inbetween Sets

Rear Delt Pec Deck| 3 Sets, 8 Reps, 60 Seconds Rest Inbetween Sets

Rope Hammer Curl | 3 Sets, 10 Reps, 60 Seconds Rest Inbetween Sets

Incline Cable Curl | 3 Sets, 10-15 Reps, 60 Seconds Rest Inbetween Sets

Leg Day B

Deadlift| 2 Sets, 6-10 Reps, 3 min Rest Inbetween Sets

Romanian Deadlift| 4 Sets, 6-10 Reps, 3 min Rest Inbetween Sets

Leg Press | 4 Sets, 10-12 Reps, 2 min Rest Inbetween Sets 

Machine Hip Thrust | 3 Sets, 8 Reps, 2 min Rest Inbetween Sets 

Leg Extension | 4 Sets, 12-15 Reps, 60 Seconds Rest Inbetween Sets

Lying Leg Curl | 4 Sets, 12-15 Reps, 60 Seconds Rest Inbetween Sets 

Standing Calf Raise | 4 Sets, 8 Reps, 60 Seconds Rest Inbetween Sets

Hanging Leg Raises| 3 Sets, 10-15  Reps, 45 Seconds Rest Inbetween Sets 

OFF

 

Dukes Gym Newsletter

 

Get the latest on all things happening at Dukes. Every month you'll get new info on: 

- Training Tips

- Nutrition Advice 

- Upcoming Events 

- Exclusive Special Offers

You have Successfully Subscribed!

Download Complete Body Transformation

 

Enter your details below to recieve the free eBook 'Complete Body Transformation'. Covered in the eBook is: 

- Training principals for maximum results

- Nutrition guides to simplify your diet

- Rules for a winning mindset

Check your inbox for the eBook - Complete Body Transformation.

Download Gaining Muscle

 

Enter your details below & recieve the free eBook 'Gaining Muscle'. Covered in the eBook is: 

- Advice from the experts

- Training principals for maximum results 

- Nutrition guides to simplify your diet

Check your inbox for your copy of Gaining Muscle

Download Getting Lean

 

Enter your details below to recieve the free eBook 'Getting Lean'. Covered in the eBook is: 

- Advice from the experts

- Training principals for maximum results

- Nutrition guides to simplify your diet

You have Successfully Subscribed!

Fill in your Details Below

Fill in your details below and one of our friendly staff will be in touch shortly.

SUCCESS! One Of Our Friendly Staff Will Be In Touch Shortly

Come in for a Free Trial

Interested in becoming a member? Come in and see what it's like at Dukes! One of our friendly staff will show you how we can best help you achieve your goals in the gym and give you a tailored tour of the facilities.

Thanks for submitting! One of our staff will be in touch shortly.