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My Training Program

Train
Hard.

3 Days / Week
7 Exercises / Day
Hypertrophy Focus

Day 01

7 exercises
01
DB Incline Bench Press
4 × 10
17.5 kg / side ✎
02
Mach Pulldown PG (Plated)
4 × 10
30 kg total ✎
03
Leg Press (45°)
3 × 10
70 kg total ✎
04
DB Side Raise
4 × 10
7.5 kg / side ✎
05
HCBR OH Ext
4 × 10
17.5 kg total ✎
06
DB Concentration Curl
4 × 10
9 kg / side ✎
07
Mach Crunch
4 × 10
40 kg total ✎

Day 02

7 exercises
01
Chest Press
4 × 10
40 kg total ✎
02
Pulldown SG
4 × 10
40 kg total ✎
03
Leg Ext
3 × 10
35 kg total ✎
04
Stand DB Press NG
4 × 10
10 kg / side ✎
05
HCBR Pressdown
4 × 10
17.5 kg total ✎
06
LCBR Hammer Curl
4 × 10
17.5 kg total ✎
07
Mach Crunch
4 × 10
40 kg total ✎

Day 03

7 exercises
01
Incline Chest Press
4 × 10
20 kg total ✎
02
Seat Row NG
4 × 10
35 kg total ✎
03
Seat Leg Curl
3 × 10
32.5 kg total ✎
04
Mach Press PG (Plated)
4 × 10
20 kg total ✎
05
DB Hammer Curl
4 × 10
10 kg / side ✎
06
DB OH Ext
4 × 10
8 kg / side ✎
07
Mach Crunch
4 × 10
40 kg total ✎