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Exercise | Sets | Reps |
Incline Dumbbell Press | 1-2 | 15-20 (warm-up) |
Barbell Bench Press | 4 4 |
12, 10, 8, 6 12, 10, 8, 6 |
Decline Dumbbell Press or Smith-Machine Press | 3 | 10, 10, 8 |
Incline Dumbbell Flye | 3 | 10 |
Cable Crossover | 3 | 10 |
Exercise | Sets | Reps |
Pull-up | 3 | 10, 10, 10 |
Bent-Over Barbell Row | 5 | 12, 10, 8, 8, 6 |
Pulldown To Front | 3 | 12, 10, 10 |
One-Arm Dumbbell Row | 3 | 12, 10, 8 |
Barbell Shrug | 4 | 15, 12, 12, 10 |
Deadlift | 4 | 12, 10, 8, 6 |
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Exercise | Sets | Reps |
Barbell Upright Row | 2 | 20, 15 (warm up) |
Barbell Military Press | 5 |
12, 10, 10, 8, 6 |
Bent-Over Dumbbell Lateral Raise | 2 | 10-12 |
Reverse Pec-Deck Flye | 2 | 10 |
Seated Dumbbell Lateral Raise | 3 | 10 |
Alternating Dumbbell Front Raise | 3 | 10 |
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Exercise | Sets | Reps |
Standing Barbell Curl | 1-2 4 |
15-20 (warm-up) 12, 10, 8, 8 |
EZ-Bar Preacher Curl | 3 | 12, 10, 8 |
Alternating Dumbbell Curl | 3 | 10 |
Incline Dumbbell Curl | 2-3 | 10 |
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Exercise | Sets | Reps |
Cable Pushdown | 2 | 20, 15 (warm-up) |
Close-Grip Bench Press | 4 | 12, 12, 10, 8 |
Dip | 4 | 15, 15, to failure, to failure |
Skullcrushers or |
3 | 8-12 |
Exercise | Sets | Reps |
Barbell Wrist Curl | 3 | 10-15 |
Barbell Reverse Wrist Curl | 3 | 10-15 |
One-Arm Hammer Cable Curl | 2 | 10-15 |
Exercise | Sets | Reps |
Double Crunch | 2 | 15-20 |
Hanging Leg Raise | 2 | 15-20 |
Decline-Bench Twisting Crunch | 2 | 20 |
Plank | 2 | 30 second hold |
Exercise | Sets | Reps |
Leg Extension | 2 | 15-20 (warm-up) |
Barbell Squat | 5 | 15, 12, 10, 8, 6 |
Leg Press or Hack Squat | 4 | 12, 12, 10, 10 |
Leg Extension | 3-4 | 8-12 |
Exercise | Sets | Reps |
Seated Leg Curl | 2 | 15-20 (warm-up) |
Romanian Deadlift | 4 | 15, 12, 12, 10 |
Lying Leg Curl or One-Leg Curl | 4 | 10-12 |
Exercise | Sets | Reps |
Standing Calf Raise | 5 | 20, 15, 15, 15, 10-15 |
Seated Calf Raise | 3-4 | 15-20 |