Set

MONDAY & FRIDAY WORKOUT

LEGS

Week 1
Monday

REST AFTER SET

REP RANGE Weight

1st

Split Squats (M) / Pistol Squats (F)

3 mins

6 to 8

2nd

Split Squats (M) / Pistol Squats (F)

3 mins

6 to 8

1 mins

10

CHEST
warm up
warmup

3 mins

3rd

Incline BBP(14/8) (M) / Dumbbell (F)

2 mins

8 to 12

4th

Incline BBP(14/8) (M) / Dumbbell (F)

3 mins

8 to 12

CHEST
5th

Bar Bench Press(10/5)(M) Flyes Low Inc(F)

2 mins

8 to 12

6th

Bar Bench Press(10/5)(M) Flyes Low Inc(F)

2 mins

8 to 12

Week 2
Monday

Friday
Reps

Weight

Reps

Weight

Week 3
Monday

Friday
Reps

Weight

Reps

Weight

Week 4
Monday

Friday
Reps

Weight

Reps

Weight

Week 5
Monday

Friday
Reps

Weight

Reps

Weight

Week 6
Monday

Friday
Reps

Weight

Reps

Weight

Week 7
Monday

Friday
Reps

Weight

Reps

Weight

Week 8
Monday

Friday
Reps

Weight

Reps

Weight

Friday
Reps

Weight

Reps

Bar

DB

Bar

DB

Bar

DB

Bar

DB

Bar

DB

Bar

DB

Bar

DB

Bar

DB

Bar

Flye

Bar

Flye

Bar

Flye

Bar

Flye

Bar

Flye

Bar

Flye

Bar

Flye

Bar

Flye

Incline DB Curls

Preacher Curls

Incline DB Curls

Preacher Curls

Incline DB Curls

Preacher Curls

Incline DB Curls

Preacher Curls

Incline DB Curls

Preacher Curls

Incline DB Curls

Preacher Curls

Incline DB Curls

Preacher Curls

Incline DB Curls

Preacher Curls

Seated Cable Rows

Pullups/Pull Downs

Seated Cable Rows

Pullups/Pull Downs

Seated Cable Rows

Pullups/Pull Downs

Seated Cable Rows

Pullups/Pull Downs

Seated Cable Rows

Pullups/Pull Downs

Seated Cable Rows

Pullups/Pull Downs

Seated Cable Rows

Pullups/Pull Downs

Seated Cable Rows

Pullups/Pull Downs

Shrugs

Up Right Rows

Shrugs

Up Right Rows

Shrugs

Up Right Rows

Shrugs

Up Right Rows

Shrugs

Up Right Rows

Shrugs

Up Right Rows

Shrugs

Up Right Rows

Shrugs

Up Right Rows

L-Sit

Back Bridge

L-Sit

Back Bridge

L-Sit

Back Bridge

L-Sit

Back Bridge

L-Sit

Back Bridge

L-Sit

Back Bridge

L-Sit

Back Bridge

L-Sit

Back Bridge

ABS
7th

Hanging Leg Raises

1 mins

12 to 15

8th

Hanging Leg Raises

2 mins

12 to 15

Overhead Bar (10) (M) / Arnold Press (F)

2 mins

8 to 12

10th Overhead Bar (10) (M) / Arnold Press (F)

3 mins

8 to 12

11th Seated Incline (40) DB (M) / Preacher (F)

2 mins

8 to 12

12th Seated Incline (40) DB (M) / Preacher (F)

3 mins

8 to 12

13th Hammer Curls (DB)

2 mins

12 to 15

14th Hammer Curls (DB)

3 mins

12 to 15

15th Seated Cable Rows (M) / Pull Downs (F)

2 mins

8 to 12

16th Seated Cable Rows (M) / Pull Downs (F)

3 mins

8 to 12

17th Tricep Cable Push Downs

2 mins

8 to 12

18th Tricep Cable Push Downs

3 mins

8 to 12

19th Shrugs / Up Right Rows (DB)

2 mins

8 to 12

Shrugs / Up Right Rows (DB)

2 mins

8 to 12

SHOULDERS
9th

BICEPS

BICEPS

LATS

TRICEPS

TRAPS

20th

Abs
21th

L -Sit / Back Bridge

in between

30 sec

22th

L-Sit / Back Bridge

in between

30 sec

Done!

8 to 12

WRISTS
23th

DB Wrist Curl

Palms down

Set WEDNESDAY WORKOUT

BACK (Overall)

Week 1
Wednesday

REST AFTER SET

REP RANGE Weight

Warmup

3 mins

4 to 6

Warmup

3 mins

4 to 6

Deadlifts

3 mins

4 to 6

2nd Deadlifts

3 mins

4 to 6

1st

Back/Biceps
3th

Chin ups

3 mins

8 to 12

4th

Chin ups

3 mins

8 to 12

CHEST
5th

Deep Dips*

2 mins

8 to 12

6th

Deep Dips*

3 mins

8 to 12

LATS
7th

One-Arm Dumbbell Rows

2 mins

8 to 12

8th

One-Arm Dumbbell Rows

3 mins

8 to 12

Overhead Dumbbell Press

2 mins

8 to 12

10th Overhead Dumbbell Press

3 mins

8 to 12

11th Concentration Curls

2 mins

8 to 12

12th Concentration Curls

3 mins

8 to 12

13th Cable Bent-Over Triceps Extensions

2 mins

8 to 12

14th Cable Bent-Over Triceps Extensions

3 mins

8 to 12

15 Seated Lateral Raises

2 mins

8 to 12

16th Seated Lateral Raises

2 mins

8 to 12

17th Seated Lateral Raises

2 mins

8 to 12

18 Seated Lateral Raises

2 mins

8 to 12

SHOULDERS
9th

BICEPS

TRICEPS

Shoulders
th

th

ABS
19th

Ab Wheel Roll out

1 mins

12 to 15

20th

Ab Wheel Roll out

Done

12 to 15

Reps

Week 2
Wednesday

Week 3
Wednesday

Week 4
Wednesday

Week 5
Wednesday

Week 6
Wednesday

Week 7
Wednesday

Week 8
Wednesday

Weight

Weight

Weight

Weight

Weight

Weight

Weight

Reps

Reps

Reps

Reps

Reps

Reps

Reps