Day Workout Day Workout

Friday Hack Squat- 5 sets Saturday Db Press Flat – 3 sets

Smith Machine Squat- 3 sets Flat fly Db – 3 sets
Leg Extension- 3 sets (high reps) Incline DB Press – 3 sets
Lying Ham Curl- 3 sets Incline Db fly- 3 sets
Leg curl – 3 sets Pull over- 4 sets
Hip Thrust- 2 sets Pushup- 40 reps
Bodyweight Calf raise- 3 sets till failure Dips- 30 reps

Snack Break Snack break

BB Military Press- 3 sets Close grip Push up- 40 reps

Side Raise- 3 sets high reps Db Two Arms- 3 sets
Upright Row- 3 sets high reps Skull Crusher- 3 sets
Shrug- 4 sets (2 each back and front) high Standing over head BB- 3 sets
reps mixed with heavy weight
Crunch- 50 reps
100 reps leg raise
Thursday Deadlift- 4 sets heavy Tuesday Oblique DB side up down -120 reps
DB Row Glass system- 3 sets Side Crunch- 30 reps each side
Pulldown- 3 sets Crunch Machine- 3 sets heavy with contraction
Pull Up- 40 reps Plank- 1 min 3 sets
Hyperextension- 100 reps (contraction)

Snack break

DB Curl- 4 sets
Preachers Curl- 4 sets
21s- 7 incline curl, 7 incline hammer curl, 7
drag curl- 3 sets
Concentration Curl- 3 sets

40 reps crunch, 40 leg raise