1 PUSH WORKOUT(MONDAY)
CHEST Warmup[ push up 2 SET 10-12 REP]
o INCLINE BARBELL/DUMBELL PRESS
3 SET 12-15 REP RANGE
o BENCH PRESS/FLAT CHEST PRESS
3 SET 12-15 REP RANGE
o HIGH TO LOW FLY
2 SET 15 REP SLOW TEMPO
SHOULDER
o LATERAL SIDE RAISE
4-5 SET 15-20 HIGH REP RANGE
o SEATED SHOULDER PRESS => 3 SET 10-12 REP RANGE
TRICEPS
o TRICEP ROPE PUSHDOWN
3 SET 15-20 REP RANGE
o SKULL CRUSHER
3 SET 12-15 REP RANGE
PULL WORKOUT(TUESDAY)
BACK Warmup[ PULLUP 2 SET failure]
o HIGH TO LOW ROW
3 SET 15 REP (SLOW)
o STRAIGHT ARM PUSHDOWN
2 SET TILL EXTREME FAILURE
o ALTERNATE DUMBELL ROW
2 SET 15 REP SLOW TEMPO
BICEPS
o INCLINE SEATED DUMBELL CURL
2-3 SET 15-20 HIGH REP RANGE
o DUMBELL CURL
3 SET 10-12 REP RANGE
TRAPS
o BARBELL SHRUGS
2 SET 12-15 REPS
REAR DELT
o REVERSE FLY
3 SET 15 REPS
FORARMS
WRIST CURL & REVERSE BARBELL CURL
2 SET 20-25 REPS
1ST LEG WORKOUT & ABS (WEDNESDAY)
QUADS Warmup[ BODYWEIGHT SQUATS 2 SET failure]
o BARBELL/HACK SQUATS
3 SET 12-15 REP RANGE
o WALKING LUNGES
3 SET 12-15 REP RANGE
o LEG EXTENSION
2 SET 15 REP SLOW TEMPO
HAMSTRINGS
o REVERSE DEADLIFT(RDL)
3 SET 10-12 REP RANGE
CALVES
o STANDING/ WEIGHTED CALF RAISE
2 SET 12-15 REPS (SLOW)
ABS
o LYING/ HANGING LEG RAISE
2 SET FAILURE
2nd PUSH(THURSDAY)
CHEST
o DECLINE DUMBELL PRESS
3 SET 12-15 REP RANGE
o BENCH PRESS/FLAT CHEST PRESS
3 SET 12-15 REP RANGE
o LOW TO HIGH FLY
2 SET 15 REP SLOW REPS(SQUEEZE ON TOP)
SHOULDER
o CABLE LATERAL SIDE RAISE
4-5 SET 15-20 HIGH REP RANGE
o SEATED SHOULDER PRESS
3 SET 10-12 REP RANGE
o ALTERNATE CABLE FRONT RAISE=> 2 SET 15 REPS
TRICEPS
o SEATED TRICEP EXTENSION
3 SET 15-20 REP RANGE
o BODYWEIGHT/BENCH DIPS
3 SET 15-20 REP RANGE
2nd PULL WORKOUT(FRIDAY)
BACK
o LAT PULLDOWN
3 SET 12-15 REP RANGE
o BENTOVER BARBELL ROW
3 SET 12-15 REP RANGE
o SEATED CABLE ROWS
2 SET 15 REP SLOW TEMPO
BICEPS
o ALTERNATE PREACHER CURL
3 SET 15-20 HIGH REP RANGE
o HAMMER CURL
3 SET 10-12 REP RANGE
TRAPS
o CABLE SHRUGS
2 SET 12-15 REPS (SLOW)
REAR DELT
o FACE PULL
3 SET 15 REPS
FORARMS
WRIST CURL & REVERSE BARBELL CURL
2 SET 20-25 REPS
2nd LEG WORKOUT / ABS(SATURDAY)
QUADS
o LEG PRESS
3 SET 12-15 REP RANGE
o BARBELL/HACK SQUATS
3 SET 12-15 REP RANGE
o LEG EXTENSION
2 SET 15 REP SLOW TEMPO
HAMSTRINGS
o HAMSTRING CURL
2-3 SET 15-20 HIGH REP RANGE
CALVES
o SEATED CALF RAISE(SLOW)
2 SET FAILURE
ABS
o ROPE CRUNCHES
2 SET FAILURE
