Day 1 – Chest + Triceps (Machines Only)

Chest:

1. Seated Chest Press Machine – 4×12

   
   

2. Pec Deck (Chest Fly Machine) – 4×15

   
   

3. Incline Chest Press Machine – 4×12

   
   

4. Decline Chest Press Machine – 3×12

   
   

Triceps:

1. Triceps Pushdown Rope – 4×15

   
   

2. Overhead Triceps Extension (Cable w/ rope) – 3×12

   
   

3. Dips (Assisted Machine) – 3×Failure

Day 2 – Back + Biceps (Machines Only)

Back:

1. Lat Pulldown – 4×12

   
   

2. Seated Cable Row – 4×12

   
   

3. Chest-Supported Row Machine – 3×15

   To embed a Youtube video, add the URL to the properties panel.

   
   

4. Straight Arm Pulldown – 3×15

   To embed a Youtube video, add the URL to the properties panel.

   
   

5. Assisted Pull-Up – 3×Failure

   To embed a Youtube video, add the URL to the properties panel.

Biceps:

1. Preacher Curl Machine – 4×12

   To embed a Youtube video, add the URL to the properties panel.

   
   

2. Cable Biceps Curl – 3×15

   To embed a Youtube video, add the URL to the properties panel.

   
   

3. Concentration Curl Machine – 3×12

   To embed a Youtube video, add the URL to the properties panel.

Day 3 – Full Arms + Shoulders (Machines Only)

Delts:

1. Shoulder Press Machine – 4×12

2. Lateral Raise Machine – 4×15

3. Rear Delt Machine – 3×15

Biceps:

1. Cable Curl – 3×12

2. Preacher Curl Machine – 3×15

Triceps:

1. Triceps Pushdown – 4×12

2. Cable Kickback – 3×12

Forearm:

1. Wrist Curl Machine – 3×20

2. Reverse Wrist Curl – 3×20

Day 4 – Legs (Quad-Focused) + Abs

Legs:

1. Leg Press (Feet low) – 4×12

2. Leg Extension Machine – 4×15

3. Hack Squat (Machine) – 3×10

4. Seated Calf Raise – 4×20

5. Standing Calf Raise – 4×15

Abs:

1. Cable Crunch – 4×20

2. Hanging Leg Raise – 3×15

3. Machine Crunch – 3×20