Column1 Column2 Column3 Column4 Column5

#Day1 Stretching
Warm up
Walk 3 mins
Trap 1 raise 3x15

Bench-press
Bent over row (over or under hand)

DB Incline Bench
Lat pull down behind the neck

Cable chest fly (squeeze 2s at top)

Standing cable row

Lateral raise FST-7

#Day2 Stretching
Warm up
Walk 3 mins

Highbar squat
Sumo DL

Bulgarian Split squat

Rack pull

Leg Curl FST-7

Leg Extension FST-7

Calves raise

#Day3 Stretching
Warm up
Farmer Walk 3x100 step
 Trap 3 raise

OHP

Incline bench
T-Bar row

DB Bench
Batwing row

Bent over reverse fly

Dips
Shrugs FST-7

#Day4 Stretching
Warm up
Walk 3mins

Squat

Lunges

Leg press

Standing Hamstring curl

Leg Extension

Calves raise

#Day5 Stretching
Warm up

BB Curl
BB Close grip bench press
DB Spider Curl
OH DB Triceps Extension

EZ Bar Reverse Grip Curl

Bar Dips

Preacher Curl
Straight bar pushdown

Cable bar hammer curl

Cable rope OH triceps extension
Column6 Column7 Column8 Column9 Column10 Column11

6/4/2/6/4/2 80/85/90/85/90/95
6/4/2/6/4/2 80/85/90/85/90/95

15/10/8/5/10
10/8/10/5

15/12/10/10/10
10/10/5pch10f/5pch5f-4pch4f-3pch3-f2pch2f-1pch1f

7x12

5/4/3/4/3/1 80/85/90/85/90/95
5/4/3/4/3/1 80/85/90/85/90/95

4x8
4x8

7x12
7x12

10x20
6/4/2/6/4/2 80/85/90/85/90/95

5/4/3/4/3/1
15/10/8/3pch5f

10right10left-10f5p/10r10l-10f5p/8r8l-8f5p/5r5l-5f5p
10f5p/10f5p/8f5p/5f5p

4x10

5xfailure
7x15

15wu/10wu/10wu/8/5/3/20 70/90/90/70

10/10/10/10/6

20/20/15/5T10r/5T5r-5T5r

15/12/10/5p5f-5p5f

15wu/10pch-5r5p/5pch-10r5p/10p5r-5pch5p/10p10r-5p5r

20/20/15f10p/10p10f-5p/5pch-10r10p/5p5pch-5r

15wu/10/8/5/5
12/10/8/6

12/10/10/10
15/15/15/15

12/10/6/5f5p

12/10/8/5f5p
 Column12 Column13

5/90/85/90/95 120s
5/90/85/90/95

90s

90s

<45s

5/90/85/90/95 120s
5/90/85/90/95

90s

<45s

30s
5/90/85/90/95 120s

120s

90s

60s

90s
<45s

120s

90s

90s

60s

60s

30s

90s
90s

60s

60s

60s