WEEK 1

Day 1 .Push Superset #1 Barbell Incline Bench Press Tricep rope extension Superset #2 Rear Delt Dumbell Fly Leg Press Superset #3 Pec Deck Skull Crushers Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 x x Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 x x Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 x x .Pull Superset #1 Lat Pulldown Dumbell bicep curl Superset #2 Seated Row Hamstring Curls Superset #3 Stiff Legged Deadlifts Shoulder Shrugs (dumbell) Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 x x Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 x x Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 x x Day 3 .Push Superset #1 Barbell Bench Press Tricep pushdown Superset #2 Military Shoulder Press Leg Press Superset #3 Squats Calf Raises Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 x x Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 x x Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 x x Day 2 .

Push Superset #1 Barbell Bench Press Tricep pushdown Superset #2 Military Shoulder Press Leg Press Superset #3 Squats Calf Raises Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 x x Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 x x Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 x x .Pull Superset #1 Lat Pulldown E-Z Bar Bicep Curl Superset #2 One Armed Dumbell Rows Hamstring Curls Superset #3 Stiff Legged Deadlifts Preacher Curls Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 x x Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 x x Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 x x Day 5 .WEEK 1 (Cont’d) Day 4 .

WEEK 2 Day 1 .Pull Superset #1 Lat Pulldown Dumbell bicep curl Superset #2 Seated Row Hamstring Curls Superset #3 Stiff Legged Deadlifts Shoulder Shrugs (dumbell) Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 x x Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 x x Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 x x Day 2 .Pull Superset #1 Lat Pulldown E-Z Bar Bicep Curl Superset #2 One Armed Dumbell Rows Hamstring Curls Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 x x Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 x x .Push Superset #1 Barbell Incline Bench Press Tricep rope extension Superset #2 Rear Delt Dumbell Fly Leg Press Superset #3 Pec Deck Skull Crushers Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 x x Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 x x Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 x x Day 3 .

Pull Superset #1 Lat Pulldown Dumbell bicep curl Superset #2 Seated Row Hamstring Curls Superset #3 Stiff Legged Deadlifts Shoulder Shrugs (dumbell) Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 x x Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 x x Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 x x .Push Superset #1 Barbell Bench Press Tricep pushdown Superset #2 Military Shoulder Press Leg Press Superset #3 Squats Calf Raises Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 x x Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 x x Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 x x Day 5 .Superset #3 Stiff Legged Deadlifts Preacher Curls Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 x x WEEK 2 (Cont’d) Day 4 .

WEEK 3 Day 1 .Push Superset #1 Barbell Incline Bench Press Tricep rope extension Superset #2 Rear Delt Dumbell Fly Leg Press Superset #3 Pec Deck Skull Crushers Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 x x Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 x x Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 x x Day 2 .Push Superset #1 Barbell Bench Press Tricep pushdown Superset #2 Military Shoulder Press Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 x x Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 x .Pull Superset #1 Lat Pulldown E-Z Bar Bicep Curl Superset #2 One Armed Dumbell Rows Hamstring Curls Superset #3 Stiff Legged Deadlifts Preacher Curls Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 x x Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 x x Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 x x Day 3 .

Push Superset #1 Barbell Incline Bench Press Tricep rope extension Superset #2 Rear Delt Dumbell Fly Leg Press Superset #3 Pec Deck Skull Crushers Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 x x Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 x x Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 x x .Pull Superset #1 Lat Pulldown Dumbell bicep curl Superset #2 Seated Row Hamstring Curls Superset #3 Stiff Legged Deadlifts Shoulder Shrugs (dumbell) Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 x x Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 x x Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 x x Day 5 .Leg Press Superset #3 Squats Calf Raises x Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 x x WEEK 3 (Cont’d) Day 4 .

Pull Superset #1 Close Grip Lat Pulldown Seated Dumbell Curl Superset #2 Wide Grip Seated Row Hamstring Curls Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 .WEEK 4 Day 1 .Pull Superset #1 Lat Pulldown E-Z Bar Bicep Curl Superset #2 Underhand Rows Hamstring Curls Superset #3 Stiff Legged Deadlifts Preacher Curls Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Day 2 .Push Superset #1 Dumbell Bench Press Tricep pushdown Superset #2 Lateral Shoulder Raises Leg Press Superset #3 Squats Calf Raises Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Day 3 .

Pull Superset #1 Lat Pulldown E-Z Bar Bicep Curl Superset #2 Underhand Rows Hamstring Curls Superset #3 Stiff Legged Deadlifts Preacher Curls Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 .Push Superset #1 Dumbell Incline Bench Press Overhead Rope Extension Superset #2 Rear Delt Dumbell Fly Leg Press Superset #3 Cable Crossover Fly Front Delt Raises Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Day 5 .Stiff Legged Deadlifts Shoulder Shrugs (Barbell) Day 4 .

Push Superset #1 Dumbell Incline Bench Press Overhead Rope Extension Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 .Push Superset #1 Dumbell Bench Press Tricep pushdown Superset #2 Lateral Shoulder Raises Leg Press Superset #3 Squats Calf Raises Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Day 2 .WEEK 5 Day 1 .Pull Superset #1 Close Grip Lat Pulldown Seated Dumbell Curl Superset #2 Wide Grip Seated Row Hamstring Curls Superset #3 Stiff Legged Deadlifts Shoulder Shrugs (Barbell) Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Day 3 .

Rear Delt Dumbell Fly Leg Press Superset #3 Cable Crossover Fly Front Delt Raises Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 WEEK 5 (Cont’d) Day 4 .Push Superset #1 Dumbell Bench Press Tricep pushdown Superset #2 Lateral Shoulder Raises Leg Press Superset #3 Squats Calf Raises Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 .Pull Superset #1 Lat Pulldown E-Z Bar Bicep Curl Superset #2 Underhand Rows Hamstring Curls Superset #3 Stiff Legged Deadlifts Preacher Curls Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Day 5 .

WEEK 6 Day 1 .Pull Superset #1 Close Grip Lat Pulldown Seated Dumbell Curl Superset #2 Wide Grip Seated Row Hamstring Curls Superset #3 Stiff Legged Deadlifts Shoulder Shrugs (Barbell) Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Day 2 .Push Superset #1 Dumbell Incline Bench Press Overhead Rope Extension Superset #2 Rear Delt Dumbell Fly Leg Press Superset #3 Cable Crossover Fly Front Delt Raises Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 .

Pull Superset #1 Lat Pulldown E-Z Bar Bicep Curl Superset #2 Underhand Rows Hamstring Curls Superset #3 Stiff Legged Deadlifts Preacher Curls Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Day 4 .Pull Superset #1 Close Grip Lat Pulldown Seated Dumbell Curl Superset #2 Wide Grip Seated Row Hamstring Curls Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 .WEEK 6 (Cont’d) Day 3 .Push Superset #1 Dumbell Bench Press Tricep pushdown Superset #2 Lateral Shoulder Raises Leg Press Superset #3 Squats Calf Raises Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Day 5 .

Superset #3 Stiff Legged Deadlifts Shoulder Shrugs (Barbell) Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 WEEK 7 Day 1 .Push Superset #1 Barbell Bench Press Tricep pushdown Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 .Push Superset #1 Barbell Incline Bench Press Tricep rope extension Superset #2 Rear Delt Dumbell Fly Leg Press Superset #3 Pec Deck Skull Crushers Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Day 2 .Pull Superset #1 Lat Pulldown E-Z Bar Bicep Curl Superset #2 One Armed Dumbell Rows Hamstring Curls Superset #3 Stiff Legged Deadlifts Preacher Curls Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Day 3 .

Pull Superset #1 Lat Pulldown Dumbell bicep curl Superset #2 Seated Row Hamstring Curls Superset #3 Stiff Legged Deadlifts Shoulder Shrugs (dumbell) Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Day 5 .Push Superset #1 Barbell Incline Bench Press Tricep rope extension Superset #2 Rear Delt Dumbell Fly Leg Press Superset #3 Pec Deck Skull Crushers Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 .Military Shoulder Press Leg Press Superset #3 Squats Calf Raises WEEK 7 (Cont’d) Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Day 4 .

WEEK 8 Day 1 .Pull Superset #1 Lat Pulldown Dumbell bicep curl Superset #2 Seated Row Hamstring Curls Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 .Pull Superset #1 Lat Pulldown E-Z Bar Bicep Curl Superset #2 One Armed Dumbell Rows Hamstring Curls Superset #3 Stiff Legged Deadlifts Preacher Curls Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Day 2 .Push Superset #1 Barbell Bench Press Tricep pushdown Superset #2 Military Shoulder Press Leg Press Superset #3 Squats Calf Raises Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Day 3 .

Stiff Legged Deadlifts Shoulder Shrugs (dumbell) WEEK 8 (Cont’d) Day 4 .Pull Superset #1 Lat Pulldown E-Z Bar Bicep Curl Superset #2 One Armed Dumbell Rows Hamstring Curls Superset #3 Stiff Legged Deadlifts Preacher Curls Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 .Push Superset #1 Barbell Incline Bench Press Tricep rope extension Superset #2 Rear Delt Dumbell Fly Leg Press Superset #3 Pec Deck Skull Crushers Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Day 5 .

Push Superset #1 Barbell Bench Press Tricep pushdown Superset #2 Military Shoulder Press Leg Press Superset #3 Squats Calf Raises Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Day 2 .Pull Superset #1 Lat Pulldown Dumbell bicep curl Superset #2 Seated Row Hamstring Curls Superset #3 Stiff Legged Deadlifts Shoulder Shrugs (dumbell) Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Day 3 .WEEK 9 Day 1 .Push Superset #1 Barbell Incline Bench Press Tricep rope extension Superset #2 Rear Delt Dumbell Fly Leg Press Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 .

Superset #3 Pec Deck Skull Crushers Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 WEEK 9 (Cont’d) Day 4 .Push Superset #1 Barbell Bench Press Tricep pushdown Superset #2 Military Shoulder Press Leg Press Superset #3 Squats Calf Raises Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 .Pull Superset #1 Lat Pulldown E-Z Bar Bicep Curl Superset #2 One Armed Dumbell Rows Hamstring Curls Superset #3 Stiff Legged Deadlifts Preacher Curls Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Day 5 .

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