Lorem ipsum dolor sit amet, consectetur adipiscing elit. Nulla euismod condimentum felis vitae efficitur. Sed vel dictum quam, at blandit leo.
01
Squats - 3-5 sets 6-8 reps
Incline bench - 3-5 sets 8-10 reps
Leg curl - 3-5 sets 10-15 reps
Lateral pull down 3-5 sets 8-12 reps
EZ bicep curl 3-5 sets 8-10 reps
Hanging leg raise 3 sets until fail
02
Bench press - 3-5 sets 4-8 reps
Cable fly - 3-5 sets
RDL - 3-4 sets 4-8 reps
Chest support row - 3-5 sets 8-10 reps
Arnold press - 3-5 sets 8-10 reps
Tricep push down - 1 arm - 3-5 sets 8-10 reps
Smith machine shrug 3-5 sets 10-15 reps
03
Weighted pull up - 3 sets until fail
Humble row - 3-5 sets 4-8 reps
Leg press - 3-5 sets 8-10 reps
Calf raise - 3-5 sets 8-12 reps
Cable upright row - 3-5 sets 8-10 reps
Hammer curl - 3-5 sets 8-12 reps
04
Reset deadlift - 3-4 sets 4-8 reps
Weighted dip - 3-5 sets until fail
Leg extension -3-5 sets 8-10 reps
Unilateral pull down - 3 sets 4-8 reps
Face pull - 3-5 sets 8-12 reps
Over head extension - 3-5 sets 8-10 reps
Egyptian lateral raise - 3-5 sets 4-8 reps
05
Overhead press - 3-5 sets 8-10 reps
Lateral raise - 3-5 sets 4-8 reps
Seated cable row - 3-5 sets 8-10 reps
Leg curl - 3-5 sets 8-10 reps
Dumbbell concentration curl - 3-5 sets 8-10 reps
Cable crunch - 3-5 sets until fail
Calf raise - 3-5 sets - 8-10 reps
Push-ups - 3-5 sets 10-20 reps
©benkalcher. All rights reserved.
We need your consent to load the translations
We use a third-party service to translate the website content that may collect data about your activity. Please review the details in the privacy policy and accept the service to view the translations.