Monday Tuesday Wednesday Thursday Friday Saturday

Chest: Triceps: Chest: Triceps: Chest: Triceps:

4 sets 10-12rps 4 sets 10-12rps 4 sets 10-12rps 4 sets 10-12rps 4 sets 10-12rps 4 sets 10-12rps

*bench Press *triceps cable *cable *bent over cable *decline bench *kick backs
*dumbbell Press pressdowns crossover extensions press *dips (slow)
*skull crushers *incline *Cable *dumbbell press
-dumbbell press pushdowns
Back: Biceps: Back: Biceps: Back: Biceps:
4 sets 10-12rps 4 sets 10-12rps 4 sets 10-12rps 4 sets 10-12rps 4 sets 10-12rps 4 sets 10-12rps

*seated rows *seated *smith machine *dumbbell curls *lat pull downs *standing
*wide grip pull- machine curls rows *rope hammer *close grip lat reverse curls
ups *Standing bar *dumbbell rows curls pull downs *close grip pull-
curls ups

Abs: Quads: Abs: Quads: Abs: Quads:

4 sets 10-12rps 4 sets 10-12rps 4 sets 10-12rps 4 sets 10-12rps 4 sets 10-12rps 4 sets 10-12rps

*machine *squats *hanging leg *leg press *weighted *knee

crunch *lunges raise *weighted hanging leg extensions
*decline crunch *leg raises lunges raise *squats
*machine
crunch
Shoulders: Hamstrings Shoulders: Hamstrings Shoulders: Hamstrings:
: :
4 sets 10-12rps 4 sets 10-12rps 4 sets 10-12rps 4 sets 10-12rps
4 sets 10-12rps 4 sets 10-12rps
*machine *shoulder press *lateral raises *knee flexion
shoulder press *knee flexion *front raises *knee flexion *upright rows

Traps: Calves: Traps: Calves: Traps: Calves:

4 sets 10-12rps 4 sets 10-12rps 4 sets 10-12rps 4 sets 10-12rps 4 sets 10-12rps 4 sets 10-12rps

*lateral raises *single leg *behind back *weighted calve *incline reverse *weighted calve
*dumbbell weighted calve barbell shrugs raise fly’s raise
shrugs raise