Chest and Biceps

Exercise
Plank 1:30
Push up
Tricep dips
Bench press
Bench press
Bench press
crossed cable
bicep curl
bicep curl
hammer curl
L-curl
TRX incline pull-up
Ab Curl

Type
W.U.
closed
/
flat
/incline
incline
up
Both
single
/
/
bicep
cable E.

Sets

Type
W.U.
W.U.
M
M
M
Normal
deep
deep
leg-up
/
incline
in
out
M
M
M

Sets

Type
Wide
/
Mower
seated

Sets

Reps
1/
2
2
4
4
4
4
3
3
3
3
3
3

Weight
0
0
0

12
12
12 10+bar
12 10+bar
12 10+bar
12
20
12
20
10
15
12
10
12
10
12 /
15
20

Legs
Exercise
Pogo jump
Ab Workout
Leg extention
Leg curl
Calf Rise
Squats
squats
Lunges
lunges
Kickbacks
Leg press
hipthrust
hpthrust
leg extention
Leg curl
Calf Rise

Reps
1

Weight
10

3
12
55
3
12
55
3 12x3
75
4
12 45+45+5
4
10 25+25
4
12 50/
4
10 50/
4
12 50+5+5+5
4
12 45x3
4
12
115
4
12
135
4
12 60+5
4
12 60+5
4 10+10+10
85

Back and Triceps

Exercise
Pushups
Tricepdips
Rows
Rows
Rope pulldown
Rope pull(1)

Wings(M)

Reps
2
2
3
3
3
3

Weight
12
0
12
0
12
15
12
40
12 35+5
12
35

Rope pull(2)
Anti-pullup
Lateral Pulldown
Rope pulldown
Dumbell ani-hammer
tricepdips w/weight
Ab curl

Wings(M)

3
2
4
4
4
4
4

/
tricepExt.

cable

12
10
12 40+5
12 20+5
12
12
15

35
0

10
15
20

Shoulder & Abs

Exercise
Military press
Bar press
cable pull
Superman
frontal raise plate
Trapezious raise
Ab Workout

Type

side/shou

Sets

Reps
4
4
4
4
4
4

Remember Cardio And AbsDay !

Weight
12
10
12 10+bar
12 10+5
12
10
10
7
12
20