• Day 1 : Chest (Heavy) + Shoulders (Heavy) + Abs

• Flat Barbell Bench Press

• 5 Sets: Warm set of 15 reps followed by sets of 10,8,6,4, reps.
• After the 5 sets, complete 1 drop set for 20-25 reps.

• Military press:
• 5 Sets: Warm set of 15 reps followed by sets of 10,8,6,4, reps.

• Incline Barbell Press:

• 6 Sets: Sets of 10,8,6,6,4,4 reps
• For ever other set, substitute a barbell press for a dumbbell
press.
• Arnold Dumbbell Press
• 4 sets of 10,8,6,6 reps
• Follow up with a burnout set of 20-25 reps

• Low Cable Crossover

• 4 sets of 12,10,8,8,8 reps

• Dumbbell Side Lateral Raise

• 4 sets of 12,10,8,8,8 reps
• Incline Dumbbell Flye
• 4 sets of 12,10,8,8,8 reps

• Front Dumbbell Raise

• 4 Sets of 12,10,8,8,8 reps

• Your choice of a 15-20 mins core workout

• Day 2 : Legs + Triceps + Calfs
• Barbell Squat
• 6 sets: 20 rep warm-up, followed by 10,8,8,6,6 sets

• Triceps Pushdown – V-Bar Attachment

• 5 sets: 15 rep warm-up, followed by 12,10,8,8 sets

• Hack Squat
• 5 sets of 10,8,8,6,4 reps
• Standing Calf raises
• 4 sets of 10,8,8,6 reps

• Skull Crushers
• 4 sets of 10,8,8,8 reps

• Box Squat
• 5 sets of 10,8,8,6,4 reps
• Reverse Grip Triceps Pushdown
• 4 sets of 10,8,8,8 reps

• Lying Leg Curls

• 4 sets of 10,8,8,6 reps

• Seated Calf Raise

• 4 sets of 10,8,8,6 reps
• Day 3 : Back (Width) + Abs (Note: Alternate each back workout
with your choice of a 10 min ab workout)
• Wide-Grip Front Lat Pulldown
• 6 sets: 20 rep warm-up, followed by 10,8,8,6,6 sets

• Hammer strength pulldown

• 5 sets of 10,8,6,6 reps

• Rope Straight-Arm Pulldown

• 5 sets of 10,8,6,6 reps
• Barbell Shrugs
• 5 sets of 10,8,6,6 reps
• Day 4 : Arms (Heavy biceps, Light Triceps) + Calfs
• Ex-bar Curl
• 5 sets: 15 rep warm-up, followed by 12,10,8,8 sets

• Dips – (Triceps Version)

• 5 sets: 15 rep warm-up, followed by 12,10,8,8 sets

• Seated Calf Raises

• 5 sets: 15 rep warm-up, followed by 12,10,8,8 sets
• Hammer Curls
• 4 sets of 12,10,8,6 reps

• Seated Triceps Press

• 4 sets of 12,10,8,6 reps

• Wide-Grip Standing Barbell Curl

• 4 sets of 12,10,8,6 reps
• Concentration Curls
• 4 sets of 12,10,8,6 reps
• End with a 15-25 reps burn-out set.

• Smith Machine Calf Raises

• 4 sets of 12,10,8,6 reps
• Day 5 : Chest (Light) + Shoulders (Light) + Abs
• Flat Bench Press
• 5 Sets: Warm set of 15 reps followed by sets of 10,8,6,4, reps.

• Military Press
• 5 Sets: Warm set of 15 reps followed by sets of 10,8,6,4, reps.

• Dumbbell Flyes
• 4 sets of 12,10,8,8 reps
• Side Laterals to Front Raise
• 4 sets of 12,10,8,8 reps

• Decline Dumbbell Flyes

• 4 sets of 12,10,8,8 reps

• Reverse Flyes
• 4 sets of 12,10,8,8 reps

• Your choice of a 15-20 min ab workout

• Day 6 : Rest
• Day 7 : Back (Thickness) + Abs (Note: Alternate each back
workout with your choice of a 10 min ab workout)
• Seated Cable Rows
• 6 sets: 20 rep warm-up, followed by 10,8,8,6,6 sets

• Bent-Over Barbell Row

• 5 sets of 12,10,8,6,6 reps

• Axle Deadlift
• 5 sets of 12,10,8,6,6 reps
• One-Arm Dumbbell Row
• 5 sets of 12,10,8,6,6 reps