Exercise Set Rep

#Day 1 Squat 4 6/9/12/12

DB Walking Lunge 3 15
DB Step up 2 15
BB Hip Thrust 3 12
Glute Cable Kickback 3 15
HIIT Stationary Bike 1 15m

#Day2 Lat Pulldown 3 6/9/12

Single arm DB Row 3 12-15
Seated Cable Row 3 12-15
DB Curl 3 12
DB Tricep OH extension 3 12
DB Hammer Curl 3 15
Cable pushdown 3 15
Running on treadmill HIIT 1 60/60/60/60/60/60

#Day3 Squat 4 6/9/12/12

Romanian DL 3 12-15
DB Single Stiff-Leg DL 3 12-15
DB Goblet Squat (Glute) 3 12-15
Standing Cable Hip Abduction 3 15
Walking on incline treadmill 2 6
Farmer Walk 2 100

#Day4 DB Bench-press 3 12
Incline DB Bench-press 3 12-15
Machine chest fly 3 12-15
DB Shoulder-press 3 12
Lateral raise 3 12-15
HIIT Stationary Bike 1 15m

#Day5 Conventional Deadlifts 3 12

Romanian DL 3 12-15
Leg extension 3 12-15
Incline DB Curl 3 12
Skullcrusher 3 12
Running on treadmill 1 60/60/60/60/60/60

#Day6 REST
#Day7 REST
Plank 3 30s
Lying Floor Leg Raise 3 10
Cruches 3 20
Cable Crunches 2 15