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Day 1
CHEST:
FLAT BENCH PRESS 3 SETS (15 TO 20 REPS)
INCLINE AND DECLINE 3 DUMBBELL PRESS 3 SETS (15 TO 20 REPS)
PEC FLY 3 SETS (15 TO 20 REPS)
PUSH UPS 1 × failure
SHOULDER :-
MILITARY PRESS 3 SETS (15 TO 20 REPS)
DUMBBELL OVERHEAD 3 SETS (15 TO 20 REPS)
SHOULDER PRESS
LATERAL RAISE 3 SETS (15 TO 20 REPS)
REVERSE REAR DELT 3 SETS (15 TO 20 REPS)
TRICEPS :-
BOTH HAND DUMBBELL TRICEP EXTENSION 3
CABLE PUSHDOWN 3
REVERSE DIPS. 3
DAY 2 :-
BACK AND BICEPS
BARBELL CONVENTIONAL
DEADLIFT 4 SETS (15 TO 20 REPS)
LAT PULLDOWN 3 SETS (15 TO 20 REPS)
SEATED ROWING 3 SETS (15 TO 20 REPS)
BENT OVER BARBELL ROWS 3 SETS (15 TO 20 REPS)
CHIN UPS (SUPINATED). 3 SETS (15 TO 20 REPS)
DUMBBELL SHRUGS 3 SETS (15 TO 20 REPS)
BICEPS :-
DUMBBELL ALTERNATE CURLS 3 SETS (15 TO 20 REPS)
PREACHER / BARBELL CURLS 3 SETS (15 TO 20 REPS)
HAMMER CURLS 3 SETS (15 TO 20 REPS)
REVERSE WRIST CURLS 3 SETS (15 TO 20 REPS)
DAY 3 LEGS & CALF
SQUATS 2×25
BARBALL SQUATS 3 SETS (15 TO 20 REPS)
LEG PRESS 3 SETS (15 TO 20 REPS)
LUNGES STATIC 3 SETS (15 TO 20 REPS)
LEG CURLS 3 SETS (15 TO 20 REPS)
STANDING OR SEATED CALF 3 SETS (15 TO 20 REPS)
Day 4 off
Day 5 repeat day 1
Day 6 repeat day 2
Day 7 repeat day 3
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