Time to Complete

Difficulty Level

Sessions per Week

Push Day

Bench Press | 5 Sets, 5 Reps, 3 min Rest Inbetween Sets

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

Pec Deck | 4 Sets, 12 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

Pull Day

Bent Over Barbell Row | 5 Sets, 5 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 Assisted / Bodyweight 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

Legs

Squat | 5 Sets, 5 Reps, 3 min Rest Inbetween Sets

Leg Press| 3 Sets, 10 Reps, 2 min Rest Inbetween Sets 

Romanian Deadlift| 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 

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