SATYAM KESHARWANI 4 Sets 15 Reps

Exercise Name W1 W2 W3 W4 W5 W6 W7
Chest (Monday)

Push-Up

Barbell Flat Bench Press

Incline Barbell Bench Press

Decline Barbell Bench Press

Pec-Deck Machine 

Reverse Lat Pulldown

Dumbell Pulldown

Arms (Tuesday)

Standing Dumbbell Curl

Standing Hammer Curl

Standing Barbell Curl

Standing Cable Curl

Reverse Cable Curl

Ez-Bar Preacher Curl

Concentration Curl

Triceps (Wednesday)

Single-Arm Overhead Triceps

Dumbbell Overhead Triceps

Tricep Pushdown

Reverse Grip Pushdown

Rope Push-Down

Bentover Rope Triceps

Back Dips

Mon Thurs : Sides Tue Fri : Abs Wed Sat : Cardio/Strength

SATYAM KESHARWANI 4 Sets 15 Reps

Mon Thurs : Sides Tue Fri : Abs Wed Sat : Cardio/Strength

SATYAM KESHARWANI 4 Sets 15 Reps
Exercise Name W1 W2 W3 W4 W5 W6 W7
Shoulder (Thursday)

Machine Shoulder Press

Reverse Shoulder Press

Dumbbell Front Raise

Standing Dumbbell Fly

Front Plate Raise

Dunbbell Neutral Grip Overhead Press

Dumbbell Shrug Pull

Back (Friday)

Wide-Grip Lat Pulldown

Reverse-Grip Lat Pulldown

Close-Grip Lat Pulldown

Seated Cable Row

Straight-Arm Pulldown

One-Arm Dumbbell Row

Deadlift

Back Extensions

Legs (Saturday)

Barbell Squat

Leg Press

Leg Extension

Leg Curl

Standing Calves Raises

Seated Calves Raises

Calves Press

Dumbbell Stepup

Mon Thurs : Sides Tue Fri : Abs Wed Sat : Cardio/Strength

SATYAM KESHARWANI 4 Sets 15 Reps

Lunges

Mon Thurs : Sides Tue Fri : Abs Wed Sat : Cardio/Strength