Routine :
Day 1 : Chest Tricep Shoulders abs
Day 2 : Back Bicep Forearms
Day 3 : Legs and abs
Day 4 : Chest Tricep Shoulders
Day 5 : Back Bicep Forearms
Day 6 : Legs and abs
Chest :
Warm Up :
1. Banded Shoulder Dislocations: 2 sets of 20
2. Wall Angels or Floor Slides: 2 sets of 12
3. Banded Pull-Aparts (Reverse-grip): 3 sets of 15
4. Banded Chest Flys (low resistance): 3 sets of 15-20, slow tempo
5. Push-Up Hold to Press: 2 sets of 30 sec hold + 10 reps
6. Cable Crossover (light): 2 sets of 20, controlled contraction
Day A: Heavy Pressing & Load :
1. Incline Dumbbell Press – 4x6-8
2. Flat Barbell Press – 4x6-8
3. Weighted Chest Dips – 4x8
4. Smith Incline Press – 3x10
5. Dumbbell Pullover – 3x12
.Day B: Volume, Shape & Isolation :
1. Low-to-High Cable Flys – 4x15
2. Incline Machine Press – 3x10
3. High-to-Low Cable Flys – 3x12
4. Pec Deck – 3x15
5. Banded Push-Ups (to failure) – 2 sets
Training Techniques :
1️⃣ Time Under Tension (TUT)
Slow 3s eccentric + 1s squeeze at top Use this on:
Incline Dumbbell Press
Low-to-High Cable Flys
Pec Deck
2️⃣ 1.5 Rep Technique
Bottom → halfway up → back down → full rep = 1 rep Use this on:
Incline Dumbbell Press
Smith Incline Press
3️⃣ Stretch-Pause Sets
Pause 5–10 seconds at max stretch position Use this on:
Dumbbell Pullover
High-to-Low Cable Flys
4️⃣ Mechanical Drop Sets
Change angle/equipment mid-set without rest Example flow:
Incline Dumbbell Press → Flat Dumbbell Press → Push-Ups
Low-to-High Cable Fly → Mid Cable Fly → High-to-Low Cable Fly
5️⃣ Occlusion / BFR Training (Advanced Only)
Bands on arms + light weight + high reps Use this on:
Pec Deck
Low-to-High Cable Flys
6️⃣ Drop Sets
Do a set to failure, reduce weight 20–30%, go again Use this on:
Incline Machine Press
Pec Deck
Low-to-High Cable Flys
High-to-Low Cable Flys
Banded Push-Ups
Triceps :
🦾 Warm-Up:
Banded Pushdowns – 2x20
Band Overhead Ext – 2x15
Shoulder Rotations – 2x15
Push-Up Plank Hold – 2x30s
💣 DAY A – Mass & Load
Close-Grip Bench Press – 4x6-8
Weighted Dips – 4x6-8
Overhead Dumbbell Extension – 3x10
Crossbody Dumbbell Extensions (Incline) – 3x12
Rope Pushdowns – 3x12 (drop set final)
💥 DAY B – Volume & Pump
Cable Overhead Extensions – 4x15 (TUT style)
Cable Single Arm Kickbacks – 3x15/arm
Reverse-Grip Bar Pushdowns – 3x15
Dumbbell Tate Press (Incline) – 3x12
Triceps Dip Machine – 3x12 (drop set)
Banded Close-Grip Push-Ups – 2 sets to failure
💣 Training Techniques: (Same but smarter applied):
TUT → Cable Ext, Kickbacks, Pushdowns
Drop Sets → Rope Pushdowns, Dip Machine, Banded Push-Ups
Stretch Pause → Overhead Ext…
Back :
🔥 WARM-UP (Pre-Day A or B)
Use this before every back day to activate CNS, prime mobility, and prevent injury:
Banded Lat Prayer Stretch – 2x30 sec
Scapular Pull-Ups / Cable Scap Retraction – 2x10
Face Pulls (light) – 2x15
Banded Pull-Aparts (overhead + forward) – 2x15
Dead Hang / Bar Hang – 2x30 sec
Reverse Pec Deck (light) – 2x20 (rear delts activation)
💪 DAY A – THICKNESS, POWER & DENSITY (Mid + Upper Back,
Erectors)
Weighted Neutral-Grip Pull-Ups – 4x6-8
Barbell Bent-Over Rows (underhand or overhand) – 4x8-10
Chest-Supported T-Bar Row – 3x10
Cable Row to Hips (lat-biased) – 3x12
Dumbbell Shrugs (3s hold) – 4x12
Back Extensions (Weighted/Bodyweight) – 3x15
Barbell Row Iso-Hold (90° hold) – 2x30 sec (Advanced Finisher)
🧬 DAY B – WIDTH, DETAIL & ISOLATION (Lats, Teres, Rear Delts,
Scapular)
Wide-Grip Lat Pulldown / Pull-Ups – 4x10
Single-Arm Cable Lat Pulldown (Underhand or Neutral Grip) – 3x12/side
Cable Rear Delt Row (High Cable) – 3x15
Incline Bench Rear Delt Raises (Face-Down) – 3x15
Incline Dumbbell Shrugs (trap stretch) – 3x15
Straight Arm Lat Pushdowns – 3x15
Banded Face Pulls (burnout finisher) – 2x20
Biceps :
🔥 WARM-UP (Before Day A or B)
Prevents elbow strain, activates the brachialis & stabilizers:
Band Dislocations (Supinated Grip) – 2x20
Band External Rotations (Elbow tucked) – 2x15
Banded Curls (light) – 2x20 (controlled tempo)
Dead Hangs (supinated grip) – 2x30 sec
Reverse Curl (light dumbbells) – 1x25 pump set
💪 DAY A – Load, Density & Strength (Meat & Potatoes Day)
Focus: Long Head, overall mass, tendon thickness, forearm synergy
Incline Dumbbell Curls (full stretch) – 4x8-10
Barbell Curls (EZ or Straight) – 4x6-8
Spider Curls (on incline bench) – 3x10
Reverse EZ Bar Curls (for brachialis + forearms) – 3x12
Pinwheel Curls / Hammer Curls (heavy) – 3x10
Slow Negative Barbell Curl – 1xAMRAP @ 3s eccentric (finisher)
💎 DAY B – Shape, Peak & Isolation (Detail Work)
Focus: Short Head, biceps peak, separation, time-under-tension
Preacher Curls (Dumbbell or EZ Bar) – 4x10
Concentration Curls (Strict, Arnold style) – 3x12
Cable Curls (behind the body for long head) – 3x15
Overhead Cable Curls (short head focused) – 3x15
Incline Zottman Curls – 3x12 (slow tempo + twist)
One-Arm Cable Curls (Across chest) – 2x20 each (mind-muscle mastery)
Legs
LEG DAY WARM-UP (DO BEFORE DAY A & B)
5 min Treadmill Incline Walk (light)
Leg Swings (front/back + side/side) – 15 reps per leg
Cossack Squats or Lateral Lunges – 2x10 each side
Glute Bridges (squeeze hard) – 2x15
Banded Lateral Walks – 2x20 steps
Bodyweight Squats + Isometric Hold – 2x15 + 20 sec hold
Banded Leg Extensions (light) – 2x20
🧱 DAY A: Strength & Mass:
Back Squat (Squat Rack) – 4x6-8
Romanian Dumbbell Deadlift (DBs) – 4x10
Leg Press Alternative: Smith Machine Feet High Squat – 4x10
Walking Lunges (DBs) – 3x15/leg
Leg Extension (Full ROM, pause at top) – 3x15
Seated Calf Raise (DB on knee) – 3x20
→ Use a step or stack plates for a deeper stretch
✨ DAY B: Volume, Shape & Isolation:
Smith Machine Front Squats (Quad Focus) – 4x10
Lying Leg Curl (via adjustable machine) – 4x12
Glute Bridges (DB on hip) – 3x12
Bulgarian Split Squats (DBs) – 3x10 each leg
Banded Kickbacks (Glutes) – 3x15
Standing Calf Raise (Hold DB + elevate toes on step) – 3x15
Banded Adduction (via resistance band) – 3x20
🔮 TRAINING TECHNIQUES (Tailored to Your Setup)
Slow Eccentrics (3–4s)
→ Use on: DB RDLs, Leg Curl, Leg Extensions
1.5 Reps
→ Use on: Leg Extensions, Bulgarian Split Squats
Drop Sets (20–30% less weight)
→ Use on: Leg Extensions, Smith Front Squats, Calf Raises
Mechanical Drop Set (same setup, diff angle)
→ Smith High Stance Squat → Smith Normal Squat
Occlusion Training (BFR bands or tight wrap)
→ Use on: Leg Extensions, Curls, Calves
Superset Finisher
→ Bulgarian Split Squat (bodyweight) + Wall Sit – 2 rounds to failure
Shoulder :
SHOULDER WARM-UP (Activate + Mobilize + Protect)
Banded Shoulder Dislocations – 2x20
Arm Circles (Fwd/Back) – 2x20
Band Face Pulls with External Rotation – 3x15
Wall Slides or Scapular Slides – 2x12
Empty Can Raises – 2x15 (light DBs or bands)
Band Pull-Aparts (Lateral grip) – 3x20
🧱 DAY A: Power & Mass (Compound + Overload Focus)
Seated Dumbbell Overhead Press – 4x6-8
Smith Machine Overhead Press (Behind the Neck if flexible) – 4x8-10
Dumbbell Lateral Raise (strict form) – 4x12-15
Incline Rear Delt Raises (Chest on bench) – 4x15
Heavy Band Face Pulls (with hold) – 3x20
Seated Dumbbell Shrugs (for upper traps) – 3x15
✨ DAY B: Volume, Isolation & 3D Sculpting
Arnold Press (slow tempo) – 4x10
Banded Lateral Raise Dropset (to failure) – 3 rounds
Cable (or Band) Rear Delt Flys (reverse fly motion) – 4x15
Incline Front Raises (DBs) – 3x12
Lying Lateral Raises (on flat bench) – 3x15
Rear Delt Row (elbows out, light DBs) – 3x15
Banded External Rotations (rotator cuff) – 3x15 each arm
🧬 TRAINING TECHNIQUES (THE “CHEAT CODES”)
Time Under Tension
→ Use on: Arnold Press, Lateral Raises, Rear Delt Flys
→ 3s eccentric + 1s pause at peak
Drop Sets
→ Use on: Lateral Raise, Rear Delt Flys, Band Pull-Aparts
1.5 Rep Method
→ Use on: Dumbbell Lateral Raises, Rear Delt Raises
→ Bottom → Half → Bottom → Full
Mechanical Drop Set
→ Arnold Press → Dumbbell Press → Band Pressout
→ Lying Lateral Raise → Standing → Banded Raise
Occlusion Training (advanced)
→ Use on: Lateral Raise + Front Raise, very light DBs
FOREARM WARM-UP (Joint prep + blood flow) :
Wrist Circles (slow & wide) – 2x30s each direction
Prayer Stretch + Reverse Prayer Stretch – 2x30s hold each
Rubber Band Finger Extensions – 2x15 (for extensor activation)
Band Wrist Curls (light resistance) – 2x20 each side
Wrist Rocks (palms down & up) – 2x15 each direction
🧱 DAY A: Thickness & Power (Flexor/Brachioradialis Focus)
Standing Dumbbell Wrist Curls (on bench) – 4x15-20
Hammer Curls (strict form) – 4x10
Reverse Barbell Curls – 3x12
Zottman Curls – 3x10 (heavy eccentric = growth)
Dumbbell Wrist Roller (up + down) – 2 sets to failure
Plate Pinch Hold (2 plates together) – 2x max time
🧠 DAY B: Endurance, Vascularity & Isolation :
Behind-the-Back Wrist Curls – 4x20
Band Finger Extensions (with holds) – 3x20
Wrist Extensions (DBs or Bands) – 3x15
Reverse Wrist Roller (extension focused) – 2x failure
Farmer’s Carries (heavy DBs) – 3x max time
Dead Hang (optional BFR) – 2x max time
Abs : Train on Push legs and pull days alternative
Day 1 (Strength Focus):
Hanging Leg Raises – 3 sets
Weighted Decline Crunches – 3 sets
Ab Rollouts – 3 sets
Plank (Weighted) – 3 sets for time
Day 2 (Control + Obliques Focus):
Twisting Toes-to-Bar – 3 sets
Dragon Flags (or Negative) – 3 sets
Weighted Side Plank Raises – 2 sets per side
Cable Crunches – 3 sets