Chest Day (Push – Chest & Triceps Focus)
• Chest Fly Machine – 2x12 (to failure)
• Incline Smith Machine Press – 4x8 (last 2 sets to failure)
• Chest Press Machine – 2x8 (to failure)
• Skull Crushers – 4x8
• Overhead V-Bar Pushdowns – 4x8
• Tricep Pushdowns – 4x12
• Machine Shoulder Press – 2x8 + 2 sets to failure
└ Superset with Lateral Raises – 3x8
• Assisted Dips – 4x12
• Ab Crunch Machine – 4x12 (last set to failure)
• Hanging Leg Raises – 4x12 (last 2 sets to failure)
• 30-Minute Incline Walk – Level 3
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Back Day (Pull – Back, Biceps, Rear Delts)
• Close-Grip Lat Pulldown – 4x8 (last set to failure)
• Dumbbell Row – 4x6
• Back Row Machine – 4x8 (last 2 sets to failure)
• Upper Seated Row - 2x8
• Rear Delt Fly Machine – 4x15 (last 2 sets to failure)
• Strict Bicep Curl – 4x10
• Preacher Curl Machine – 4x12
• Dumbbell Shrugs – 3x12
• 30-Minute Incline Walk – Level 3
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Leg Day A (Quad-Focused)
• Sissy Hack Squats – 2x12
• Hack Squats – 2x8
• Bulgarian Split Squats – 4x12
• Leg Extensions – 2 sets to failure
• Standing Calf Raises – 4x30+
• Ab Crunch Machine – 4x12 (last set to failure)
• Hanging Leg Raises – 4x12 (last 2 sets to failure)
• Woodchoppers – 4x15
• 30-Minute StairMaster
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Leg Day B (Hamstring-Focused)
• Seated Leg Curl – 2x12
• Smith Machine Romanian Deadlifts – 4x8
• Seated Leg Curl – 2 sets to failure
• Seated Calf Raises – 2x12 + 2 sets to failure
• Back Extensions – 4x8
• Ab Crunch Machine – 4x12 (last set to failure)
• Woodchoppers – 4x15
• Hanging Leg Raises – 4x12 (last 2 sets to failure)
• 30-Minute StairMaster
Used gpt to format this btw
• Chest Fly Machine – 2x12 (to failure)
• Incline Smith Machine Press – 4x8 (last 2 sets to failure)
• Chest Press Machine – 2x8 (to failure)
• Skull Crushers – 4x8
• Overhead V-Bar Pushdowns – 4x8
• Tricep Pushdowns – 4x12
• Machine Shoulder Press – 2x8 + 2 sets to failure
└ Superset with Lateral Raises – 3x8
• Assisted Dips – 4x12
• Ab Crunch Machine – 4x12 (last set to failure)
• Hanging Leg Raises – 4x12 (last 2 sets to failure)
• 30-Minute Incline Walk – Level 3
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Back Day (Pull – Back, Biceps, Rear Delts)
• Close-Grip Lat Pulldown – 4x8 (last set to failure)
• Dumbbell Row – 4x6
• Back Row Machine – 4x8 (last 2 sets to failure)
• Upper Seated Row - 2x8
• Rear Delt Fly Machine – 4x15 (last 2 sets to failure)
• Strict Bicep Curl – 4x10
• Preacher Curl Machine – 4x12
• Dumbbell Shrugs – 3x12
• 30-Minute Incline Walk – Level 3
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Leg Day A (Quad-Focused)
• Sissy Hack Squats – 2x12
• Hack Squats – 2x8
• Bulgarian Split Squats – 4x12
• Leg Extensions – 2 sets to failure
• Standing Calf Raises – 4x30+
• Ab Crunch Machine – 4x12 (last set to failure)
• Hanging Leg Raises – 4x12 (last 2 sets to failure)
• Woodchoppers – 4x15
• 30-Minute StairMaster
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Leg Day B (Hamstring-Focused)
• Seated Leg Curl – 2x12
• Smith Machine Romanian Deadlifts – 4x8
• Seated Leg Curl – 2 sets to failure
• Seated Calf Raises – 2x12 + 2 sets to failure
• Back Extensions – 4x8
• Ab Crunch Machine – 4x12 (last set to failure)
• Woodchoppers – 4x15
• Hanging Leg Raises – 4x12 (last 2 sets to failure)
• 30-Minute StairMaster
Used gpt to format this btw
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