Day No Exercise Weight Reps Sets

22.5KG 5
25KG 5
1 Heavy Squat 27.5KG 5 5
27.5KG 5
25KG 5
Day 1
2 Light Bench Press 17.5KG 5 5
3 Leg Press/ Extension 25KG 8 3
4 Standing Row (Back) 15KG 10 3
5 Horizontal Pull 25KG 12 3
6 Core/ Sit Up Body 10 3

22.5KG 5
25KG 3
1 Main Bench Press 25KG 3 5
22.5KG 5
20KG 5
Day 2
2 Light Deadlift 17.5KG 5 5
3 Dumbbell Chest Press 12KG 12 3
4 Chest Fly 40LBS 10 3
5 Tricep Rope 30KG 12 3
6 Shoulder Dumbbell Fly 8KG 10 3

REST
22.5KG 5
25KG 5
1 Heavy Deadlift 27.5KG 5 5
25KG 5
25KG 5
2 Light Squad 17.5KG 5 5
Day 3
3 Lat Pull Down 35KG 10 3
4 Tricep Dumbbell Extension 14KG 8 3
10KG, 8KG 8, 2
5 Bicep Curl 10KG, 8KG 6, 4 3
10KG, 8KG 6, 4
6 Rear Delt 25KG 10 3

1 Tempo/ Pause Squad 17.5KG 5 5

15KG 5
15KG 5
2 Pause Bench Press 17.5KG 5 5

Day 4
 2 Pause Bench Press 5
15KG 5
12.5KG 5
3 Shoulder Press Barbell 2.5KG 10 3
Day 4
4 Shoulder Dumbbell Press 12KG 10 3
5
5
5 Dips Body 5 5
4
4
6 Leg Press/ Extension 25KG 8 3

7.5KG 8
7.5KG 8
1 Barbell Row (Back) 10KG 5 5
7.5KG 5
5KG 8
3, -2
2, -3
2 Pull Up Body 2, -3 5
Day 5
1, -4
0, -5
3 Horizontal Pull 25KG 12 3
10KG, 8KG 8, 2
4 Bicep Curl 10KG, 8KG 6, 4 3
10KG, 8KG 6, 4
5 Rear Delt 25KG 10 3
6 Core/ Sit Up Body 10 3

Day 1:
Heavy Squat 5s/3-5r (22.5KG)
Light Bench Press 5s/5r
(10KG below main weight - 17.5KG)
Leg Press / Extension 3s/8-12r (25KG)
Standing Row (Back) 3s/8r
Horizontal Pull 3s/8-12r (25KG)
Core 3s/ 10r

Day 2:
Main Bench Press 5s/3-5r
(22.5KG - 5r, 25KG - 3r, 22.5KG - 5r,
22.5KG - 5r, 20KG - 5r)
Light Deadlift 5s/5r
(10KG below main weight - 17.5KG)
Dumbbell Chest Press 3s/8-12r (12KG)
Chest Fly 3s/ 8-12r (Weight NO.6 or 40Lbs)
Tricep Rope 3s/8-12r (30KG)
Shoulder Dumbell Fly 3s/8-12r (6KG)
REST

Day 3:
Heavy Deadlift 5s/3-5r (22.5KG)
Light Squad 5s/5r
(10KG below main weight - 17.5KG)
Lat Pull Down 3s/8-12r (35KG)
Tricep Dumbbell Extension 3s/8-12r (14KG)
Bicep Curl 3s/8-12r (10KG)
Rear Delt 3s/8-12r (25KG)

Day 4:
Tempo/Pause Squad 5s/5r
(10KG below main weight - 17.5KG)
Pause Bench Press 5s/5r
(10KG below main weight - 15KG)
Shoulder Press Barbell 5s/3-5r (2.5KG)
Shoulder Dumbbell Press 3s/8-12r (12KG)
Dips 3s/ 8-12r (Try 4s/6r first)
Leg Press/Extension 3s/8-12r (25KG)

Day 5:
Barbell Row (Back) - 5s/5r (10KG)
Pull Up 5s/5r
Horizontal Pull 3s/8-12r (25KG)
Bicep Curl 3s/8-12r (10KG)
Rear Delt 3s/8-12r (25KG)
Core 3s/10r

DONT FAIL FOR ACCESORIES

 Notes Day No Exercise

1 Heavy Squat

Day 1
10KG Below Main Weight 2 Light Bench Press
3 Leg Press/ Extension
4 Standing Row (Back)
5 Horizontal Pull
6 Core/ Sit Up

1 Main Bench Press

Day 2
10KG Below Main Weight 2 Light Deadlift
3 Dumbbell Chest Press
4 Chest Fly
5 Tricep Rope
6 Shoulder Dumbbell Fly

REST RE

1 Heavy Deadlift

10KG Below Main Weight 2 Light Squad

Day 3
3 Lat Pull Down
4 Tricep Dumbbell Extension

10KG Main Weight, Then Use 8KG To Finish It 5 Bicep Curl

6 Rear Delt

Negative 3 Secs, Hold 3 Secs, Up 1 Tempo/ Pause Squad

Negative 3 Secs, Hold 3 Secs, Up 2 Pause Bench Press

Day 4
Negative 3 Secs, Hold 3 Secs, Up 2 Pause Bench Press

3 Shoulder Press Barbell

Day 4
4 Shoulder Dumbbell Press

5 Dips

6 Leg Press/ Extension

1 Barbell Row (Back)

Do Clean Pull Up First, Then Finish It With Negatives 2 Pull Up

Day 5

3 Horizontal Pull

10KG Main Weight, Then Use 8KG To Finish It 4 Bicep Curl

5 Rear Delt
6 Core/ Sit Up
Weight Reps Sets Notes
22.5KG 5
25KG 5
27.5KG 5 5
27.5KG 5
25KG 5
17.5KG 5 5 10KG Below Main Weight
25KG 8 3
15KG 10 3
25KG 12 3
Body 10 3

25 3
25 3
25 4 5
22.5 5
22.5 5
17.5KG 5 5 10KG Below Main Weight
12KG 12 3
40LBS 10 3
30KG 12 3
8KG 10 3

REST
25KG 5
25KG 5
25KG 5 5
25KG 5
27.5KG 3
17.5KG 5 5 10KG Below Main Weight
35KG 12,10,10 3
14KG 8 3
10KG, 8KG 10, 0
10KG, 8KG 8, 2 3 10KG Main Weight, Then Use 8KG To Finish It
10KG, 8KG 8, 2
25KG 10 3

17.5KG 5 5 Negative 3 Secs, Hold 3 Secs, Up

15KG 5
15KG 5
15KG 5 5 Negative 3 Secs, Hold 3 Secs, Up
 5 Negative 3 Secs, Hold 3 Secs, Up
15KG 5
15KG 5
2.5KG 10 3
12KG 10 3
5
5
Body 5 5
5
5
25KG 8 3

7.5KG 8
7.5KG 8
10KG 5 5
7.5KG 5
5KG 8
3, -2
2, -3
Body 2, -3 5 Do Clean Pull Up First, Then Finish It With Negatives
1, -4
0, -5
25KG 12 3
10KG, 8KG 8, 2
10KG, 8KG 6, 4 3 10KG Main Weight, Then Use 8KG To Finish It
10KG, 8KG 6, 4
25KG 10 3
Body 10 3
Day No Exercise Weight Reps Sets
27.5KG 5
30KG 5
1 Heavy Squat 30KG 5 5
27.5KG 5
25KG 5
Day 1
2 Light Bench Press 17.5KG 5 5
3 Leg Press/ Extension 25KG 10, 10, 8 3
4 Standing Row (Back) 15KG 10 3
5 Horizontal Pull 25KG 12 3
6 Core/ Sit Up Body 10 3

22.5KG 5
25KG 3
1 Main Bench Press 25KG 3 5
22.5KG 5
20KG 5
Day 2
2 Light Deadlift 17.5KG 5 5
3 Dumbbell Chest Press 12KG 12 3
4 Chest Fly 40LBS 10 3
5 Tricep Rope 30KG 12 3
6 Shoulder Dumbbell Fly 8KG 10 3

REST
22.5KG 5
25KG 5
1 Heavy Deadlift 27.5KG 5 5
25KG 5
25KG 5
2 Light Squad 17.5KG 5 5
Day 3
3 Lat Pull Down 35KG 10 3
4 Tricep Dumbbell Extension 14KG 8 3
10KG, 8KG 8, 2
5 Bicep Curl 10KG, 8KG 6, 4 3
10KG, 8KG 6, 4
6 Rear Delt 25KG 10 3

1 Tempo/ Pause Squad 17.5KG 5 5

15KG 5
15KG 5
2 Pause Bench Press 17.5KG 5 5

Day 4
 2 Pause Bench Press 5
15KG 5
12.5KG 5
3 Shoulder Press Barbell 2.5KG 10 3
Day 4
4 Shoulder Dumbbell Press 12KG 10 3
5
5
5 Dips Body 5 5
4
4
6 Leg Press/ Extension 25KG 8 3

7.5KG 8
7.5KG 8
1 Barbell Row (Back) 10KG 5 5
7.5KG 5
5KG 8
3, -2
2, -3
2 Pull Up Body 2, -3 5
Day 5
1, -4
0, -5
3 Horizontal Pull 25KG 12 3
10KG, 8KG 8, 2
4 Bicep Curl 10KG, 8KG 6, 4 3
10KG, 8KG 6, 4
5 Rear Delt 25KG 10 3
6 Core/ Sit Up Body 10 3
 Notes

10KG Below Main Weight

10KG Below Main Weight

REST

10KG Below Main Weight

10KG Main Weight, Then Use 8KG To Finish It

Negative 3 Secs, Hold 3 Secs, Up

Negative 3 Secs, Hold 3 Secs, Up

Negative 3 Secs, Hold 3 Secs, Up

Do Clean Pull Up First, Then Finish It With Negatives

10KG Main Weight, Then Use 8KG To Finish It

Day No Exercise Weight Reps Sets
15KG 5
20KG 5
1 Heavy Squat 20KG 5 5
20KG 5
15KG 5
Day 1
2 Standing Row (Back) 10KG 12 3
3 Dumbbell Back Row 10KG 8 3
4 Horizontal Pull 25KG 12 3
5 Lat Pull Down 2nd Floor 12 3
6 Lat Pull Down 1st Floor 25KG 10 3

17.5KG 5
17.5KG 5
1 Main Bench Press 17.5KG 5 5
20KG 5
20KG 5
2 Incline Bench Press 10KG 8 3
Day 2 3 Dumbbell Chest Press 12KG 12 3
4 Dips Body Weight 8 3
Weight No.4
5 Chest Fly 12 3
40LBS
60LBS
6 Tricep Rope 12 3
35KG
7 Tricep Dumbbell Extension 14KG 10 3

22.5KG 5
22.5KG 5
1 Heavy Deadlift 22.5KG 5 5
22.5KG 5
22.5KG 5
2 Shoulder Upright Rows 12 3

Day 3
3 Shoulder Dumbbell Press 10KG 12 3

4 Shoulder Dumbbell Fly 6KG 12 3

5 Rear Delt 25KG 10 3
6 Bicep Curl Dumbbell 10KG 10 3
7 Bicep Curl Machine 12 3

REST
 1 Tempo/ Pause Squad 17.5KG 5 5
12.5KG 5
12.5KG 5
2 Pause Bench Press 12.5KG 5 5
12.5KG 5
Day 4
12.5KG 5
3 Incline Bench Press 10KG 6 4
4 Dumbbell Chest Press 10KG 12 3
5 Dips Body Weight 8 3
6 Tricep Dumbbell Extension 12KG 12 3

7.5KG 8
7.5KG 8
1 Barbell Row (Back) 7.5KG 8 5
7.5KG 8
7.5KG 8
3, -2
2, -3
Day 5 2 Pull Up Body 2, -3 5
1, -4
0, -5
3 Horizontal Pull 25KG 12 3
4 Bicep Curl Dumbbell 10KG 10 3
5 Shoulder Dumbbell Fly 6KG 12 3
6 Shoulder Dumbbell Press 10KG 12 3
7 Rear Delt 25KG 10 3
 Notes

i. Don't Lock Elbows At The Top And Don't Cling

Dumbbell Together
ii. Sit Straight (>90°, <100°)
iii. Keep Elbows Slightly Forward Instead Of Pushing
Shoulder Too Far Back

Don't Move Elbows!

REST
Negative 3 Secs, Hold 3 Secs, Up
PLUS Inner Chest Press - Plate 10KG (5s*10r)

Negative 3 Secs, Hold 3 Secs, Up

PLUS Tricep Rope 40LBS 3s*12r

Do Clean Pull Up First, Then Finish It With Negatives

Don't Move Elbows!

Weight Loss Tracker Target weight:

Date Day Weight Date Day Weight

Monday Monday
Tuesday Tuesday
Wednesday Wednesday
Thursday Thursday
Friday Friday
Saturday Saturday
Sunday Sunday

Date Day Weight Date Day Weight

Monday Monday
Tuesday Tuesday
Wednesday Wednesday
Thursday Thursday
Friday Friday
Saturday Saturday
Sunday Sunday

Date Day Weight Date Day Weight

Monday Monday
Tuesday Tuesday
Wednesday Wednesday
Thursday Thursday
Friday Friday
Saturday Saturday
Sunday Sunday

Date Day Weight Date Day Weight

Monday Monday
Tuesday Tuesday
Wednesday Wednesday
Thursday Thursday
Friday Friday
Saturday Saturday
Sunday Sunday
Date Day Weight Date Day Weight
Monday Monday
Tuesday Tuesday
Wednesday Wednesday
Thursday Thursday
Friday Friday
Saturday Saturday
Sunday Sunday
Date Day Weight
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

Date Day Weight

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

Date Day Weight

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

Date Day Weight

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Date Day Weight
Monday
Tuesday
Wednesday
Thursday