Beginner

Week 1
Exercise Weight Sets Reps Rest
SHOULDERS
Day 1 Shoulder Press dumbell or smith machine 4 8-12 Rest 90-150seconds between each set
MONDAY Front raise 4 8-12 Rest 90-150seconds between each set
Seated lateral raises 4 8-12 Rest 90-150seconds between each set
Pec reverse fly 4 8-12 Rest 90-150seconds between each set
shrugs 4 8-12 Rest 90-150seconds between each set
Notes:
Alternate days Abs - 20 mins
Increase weight in every sets Day 2 LEGS
Stay hydrated throughout the workout TUESDAY Weighted squats 4 8-12 Rest 90-150seconds between each set
Take post workout meal within 30 mins leg Extension 4 8-12 Rest 90-150seconds between each set
start with breathe in for push workouts and breathe out Leg Press 4 8-12 Rest 90-150seconds between each set
start with breathe out for pull workouts and breathe in Sumo Squats 4 8-12 Rest 90-150seconds between each set
Warm before start of exercise Hamstring Curl 4 8-12 Rest 90-150seconds between each set
Pushups before chest day Hip thrust 4 8-12 Rest 90-150seconds between each set
pullups before back day Seated calf raise 4 8-12 Rest 90-150seconds between each set
situps before leg day

Day 3 BACK
WEDNESDAY Smith machine barbell rows 4 8-12 Rest 90-150seconds between each set
T bar rows 4 8-12 Rest 90-150seconds between each set
Lat pulldown 4 8-12 Rest 90-150seconds between each set
Close grip seated rowing 4 8-12 Rest 90-150seconds between each set
One arm dumbbell rowing 4 8-12 Rest 90-150seconds between each set
back extension 4 8-12 Rest 90-150seconds between each set
Day 4 BICEPS
THRUSDAY Barbell Curls 4 8-12 Rest 90-150seconds between each set
Preacher Curls 4 8-12 Rest 90-150seconds between each set
Spider curls 4 8-12 Rest 90-150seconds between each set
Hammer curls 4 8-12 Rest 90-150seconds between each set
Concentration curls 4 8-12 Rest 90-150seconds between each set
Forearm curl 4 8-12 Rest 90-150seconds between each set

Day 5 CHEST
FRIDAY Smith machine incline press 4 8-12 Rest 90-150seconds between each set
Inclined Dumbell press 4 8-12 Rest 90-150seconds between each set
Bench Press or Flat dumbell press 4 8-12 Rest 90-150seconds between each set
Pec Flys 4 8-12 Rest 90-150seconds between each set
Upper Flys 4 8-12 Rest 90-150seconds between each set
Seated Dips 4 8-12 Rest 90-150seconds between each set
Day 6 TRICEPS
SATURDAY Close grip smith machine press 4 8-12 Rest 90-150seconds between each set
Triceps pushdown 4 8-12 Rest 90-150seconds between each set
Seated Dips 4 8-12 Rest 90-150seconds between each set
Over head triceps extension 4 8-12 Rest 90-150seconds between each set
 Intermediate and Advanced

Week 1
Exercise Weight Sets Reps Rest
Back, Posterior Shoulder, Biceps
Day 1 Smith machine barbell rows 4 8-12 Rest 90-150seconds between each set
MONDAY lat pull down 4 8-12 Rest 90-150seconds between each set
back extension 4 8-12 Rest 90-150seconds between each set
Pec reverse fly 4 8-12 Rest 90-150seconds between each set
shrugs 4 8-12 Rest 90-150seconds between each set
Notes: Spider Curls 4 8-12 Rest 90-150seconds between each set
Daily Abs - 20 mins Hammer Curls 4 8-12 Rest 90-150seconds between each set
Increase weight in every sets Day 2 Chest, Shoulder & Triceps
Stay hydrated throughout the workout TUESDAY Inclined Dumbell or Smith machine 4 8-12 Rest 90-150seconds between each set
Take post workout meal within 30 mins Bench Press or Flat dumbell press 4 8-12 Rest 90-150seconds between each set
start with breathe in for push workouts and breathe out Pec Flys 4 8-12 Rest 90-150seconds between each set
start with breathe out for pull workouts and breathe in Upper Flys 4 8-12 Rest 90-150seconds between each set
Warm before start of exercise Shoulder Press dumbell or smith machine 4 8-12 Rest 90-150seconds between each set
Pushups before chest day Seated Lateral rise 4 8-12 Rest 90-150seconds between each set
pullups before back day Triceps rope pushdown 4 8-12 Rest 90-150seconds between each set
situps before leg day Seated Dips 4 5-16 Rest 90-150seconds between each set

Day 3 Quads, Glute

WEDNESDAY Weighted squats 4 8-12 Rest 90-150seconds between each set
Hip thrust 4 8-12 Rest 90-150seconds between each set
leg Extension 4 8-12 Rest 90-150seconds between each set
Leg Press 4 8-12 Rest 90-150seconds between each set
Sumo Squats 4 8-12 Rest 90-150seconds between each set
Hamstring Curl 4 8-12 Rest 90-150seconds between each set
Seated calf raise 4 8-12 Rest 90-150seconds between each set
Day 4 Back, Posterior Shoulder, Biceps
THRUSDAY Smith machine barbell rows 4 8-12 Rest 90-150seconds between each set
T bar rows 4 8-12 Rest 90-150seconds between each set
back extension 4 8-12 Rest 90-150seconds between each set
Pec reverse fly 4 8-12 Rest 90-150seconds between each set
shrugs 4 8-12 Rest 90-150seconds between each set
Barbell Curls 4 8-12 Rest 90-150seconds between each set
Preacher Curls 4 8-12 Rest 90-150seconds between each set
Hammer Curls 4 8-12 Rest 90-150seconds between each set
Forearm curl 4 8-12 Rest 90-150seconds between each set
Day 5 Chest, Shoulder & Triceps
FRIDAY Smith machine incline press 4 8-12 Rest 90-150seconds between each set
Inclined Dumbell 4 8-12 Rest 90-150seconds between each set
Bench Press or Flat dumbell press 4 8-12 Rest 90-150seconds between each set
Pec Flys 4 8-12 Rest 90-150seconds between each set
Upper Flys 4 8-12 Rest 90-150seconds between each set
Shoulder Press dumbell or smith machine 4 8-12 Rest 90-150seconds between each set
Seated Lateral rise 4 8-12 Rest 90-150seconds between each set
Close grip smith machine press 4 8-12 Rest 90-150seconds between each set
Seated Dips 4 8-12 Rest 90-150seconds between each set
Day 6 Quads, Glute
SATURDAY Smith machine Weighted squats 4 8-12 Rest 90-150seconds between each set
Hip thrust 4 8-12 Rest 90-150seconds between each set
leg Extension 4 8-12 Rest 90-150seconds between each set
Leg Press 4 8-12 Rest 90-150seconds between each set
Sumo Squats 4 8-12 Rest 90-150seconds between each set
Hamstring Curl 4 8-12 Rest 90-150seconds between each set
Seated calf raise 4 8-12 Rest 90-150seconds between each set