MONDAY SETS REPS WEIGHTS USED

CHEST, TRICEPS AND SHOULDER

CHEST

WARM UP - FLAT DB PRESS 4 20

FLAT DB PRESS 4 10 8 6 6
WEIGHTED DIPS 4 10 8 6 6

SHOULDER

WARM UP - DB PRESS 4 20
DB PRESS 4 10 8 6 6
FRONT RISE 3 10 8 6

TRICEPS

WARM UP - EZ BAR SKULL CRUSHERS 4 20

EZ BAR SKULL CRUSHER 3 10 8 6
SEATED DB EXTENSION 2 86

TUESDAY

LAT

WARM UP - CLOSE GRIP LOW PULLEY ROW 4 20

CLOSE GRIP LOW PULLEY ROW 4 10 8 6 6
STANDING DB ROW 3 10 8 6

BICEPS
WARM UP - Standing dumbbell Curl 4 20
Standing Dumbbell Curl 4 10 8 6 6
Standing Barbell Curl 2 86

TRAPS

BARBELL TRAP - FRONT CLOSE GRIP 3 10 10 10

DB TRAP - SHOULDER LEVEL GRIP 3 10 10 10

WEDNESDAY SQUAT

Warm up - Leg Press 4 20

Leg Press 3 10 8 6
Dumbbell Hill Squats 3 10 8 6
Leg Extension 3 10 8 6
WARM UP - Seated Calf Raises 4 20
Seated Calf Raises 3 12 10 8

THURSDAY (PUSH)

CHEST

WARM UP - FLAT DB PRESS 4 20

INCLINE DB PRESS 4 10 8 6 6
INCLINE BARBELL PRESS 3 10 8 6

SHOULDER

WARM UP - DB PRESS 4 20
DB SIDE LATERAL RISES 4 10 8 6 6
DB BENT OVER RISE 3 10 8 6

TRICEPS

WARM UP - EZ BAR SKULL CRUSHERS 4 20

SEATED TRICEPS EXTENSION 2 86
SINGLE BAR CABLE PUSH DOWN 4 10 8 6 6

FRIDAY (PULL)

LAT

WARM UP - CLOSE GRIP LOW PULLEY ROW 4 20

BARBELL RACK PULL 3 10 8 6
CLOSE GRIP PULL DOWN 4 10 8 6 6

BICEPS

WARM UP - Standing dumbbell Curl 4 20

Standing Barbell Curl 2 86
Low Pulley Cable Curls 4 10 8 6 6

TRAPS

BARBELL TRAP - BACK CLOSE GRIP 3 10 10 10

DB TRAP - SHOULDER LEVEL GRIP 3 10 10 10

SATURDAY SQUAT

2 Warm up sets - Squat 2 20

Squat 3 10 8 6
WARM UP - Barbell Stiff Leg Deadlif 4 20
B-Bell Stiff Leg Deadlif 3 10 8 6
Lying Leg Curls 4 10 8 6 6
Standing Calf Raises 3 12 10 8
WEIGHTS USED CLASS SETS

CHEST 15
SHOULDER 14
TRICEPS 11
BICEPS 12
BACK 14
LEGS (QUAD, HAMS AND CALF) 25