BACK, BICEPS, FOREARMS

Warmup (10 min)

Back Lat Pulldown 3 sets 8 – 12 reps

Bent over dumbbell 3 sets 8 – 12 reps
row
Tbar or middle row 3 sets 8 – 12 reps

Biceps Ex bar barbell curls 3 sets 8 – 12 reps

Hammer curl 3 sets 8 – 12 reps
Pronated curl 3 sets 8 – 12 reps

Forearms Wrist curl 3 sets 8 – 12 reps

Reverse wrist curl 3 sets 8 – 12 reps

Planks and Cardio (15 – 20 min)

CHEST, TRICEPS, ABS

Warmup (10 min)

Chest Incline 3 sets 8 – 12 reps

dumbbell/barbell/machine
bench press
Cable row 3 sets 8 – 12 reps
Pec Dec chest fly 3 sets 8 – 12 reps

Triceps Rope triceps pushdown 3 sets 8 – 12 reps

Diamond press pushups 3 sets 8 – 12 reps
Tricep extensions (or) Skull 3 sets 8 – 12 reps
crusher

Abs Bicycle Crunch 3 sets 8 – 12 reps

(In-circuit) Russian Twist 3 sets 8 – 12 reps
Reverse crunch 3 sets 8 – 12 reps
Crunches 3 sets 8 – 12 reps

Planks and Cardio (15 – 20 min)

 SHOULDERS, TRAPS, FOREARMS

Warmup (10 min)

Shoulder Lateral raises 3 sets 8 – 12 reps

Seated Dumbell 3 sets 8 – 12 reps
Press
Reverse Fly 3 sets 8 – 12 reps

Traps Dumbell Shrug 3 sets 8 – 12 reps

Two arm dumbbell 3 sets 8 – 12 reps
upright

Forearms Wrist curl 3 sets 8 – 12 reps

Reverse wrist curl 3 sets 8 – 12 reps

Planks and Cardio (15 – 20 min)

LEGS, CALVES, ABS

Warmup (10 min)

Legs and calves Squats 3 sets 6 – 8 reps

Leg extension 3 sets 8 – 12 reps
Leg Curl 3 sets 8 – 12 reps
Calf raise 3 sets 8 – 12 reps
Leg Press 3 sets 8 – 12 reps

Abs Bicycle Crunch 3 sets 8 – 12 reps

(In-circuit) Russian Twist 3 sets 8 – 12 reps
Reverse crunch 3 sets 8 – 12 reps
Crunches 3 sets 8 – 12 reps

Planks and Cardio (15 – 20 min)