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DAY 1
Bench
WEEK 1
x6
WEEK 2
x6
Pectorals Biceps
WEEK 3 WEEK 4
x6
x5
Triceps
WEEK 5
x5
WEEK 6
x5
WEEK 7
x4
WEEK 8
x4
1
2
3
4
Skull Crushers
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
Tricep Pushdowns
4 sets
x10
x10
x10
x10
x10
x10
x10
x10
Hammer Curls
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
4 sets
Bicep Curls
4 sets
DB Fly
1
2
3
4
4 sets
Incline Bench
1
2
3
4
Biceps
Triceps
Chest
Program
WEEK 9 WEEK 10 WEEK 11
x4
x3
x3
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
WEEK 1
x10
WEEK 5
x8
WEEK 6
x8
1
2
3
4
Hamstring Curls
4 sets
x10
x10
x10
x10
x10
x10
Leg Extensions
4 sets
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
Squat Jumps
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x100
x100
x100
x100
x100
x100
4 sets
Lunges
4 sets
Calf Raises
Quadriceps
Hamstrings
Gastrocnemius
aining Program
WEEK 7
x6
WEEK 8
x6
WEEK 9
x6
WEEK 10
x4
WEEK 11
x4
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x100
x100
x100
x100
x100
WEEK 1
x8
WEEK 2
x8
Deltoids
WEEK 3
x8
Back
WEEK 4
x8
Traps
WEEK 5
x8
WEEK 6
x8
3 Sets
Lat Pull Downs
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x8
x8
x8
x8
x8
x8
x10
x10
x10
x10
x10
x10
4 sets
Dumbell Raises
3 sets
Chain Saws
3 sets
Lateral Raises
3 sets
Pull-ups
3 sets
Shrugs
4 Sets
Traps
Back/Lats
Shoulders
aining Program
WEEK 7
x8
WEEK 8
x8
WEEK 9
x8
WEEK 10
x8
WEEK 11
x8
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x10
x8
x8
x8
x8
x8
x10
x10
x10
x10
x10