Day Exercises Sets Reps Day

Leg Extensions 3 20
Machine Squats 3 20
Leg Presses 3 20
1 - Legs, 1 - Legs,
Lying Hamstrin g Curl 3 15
Calves Calves
Standing Calf Raises 3 20
and Abs and Abs
Elevated Sit Ups 3 Failure
Lying Leg Raises 3 Failure
CARDIO STEADY STATE 15mins
HIGH MACHINE LAT PULLDOWNS 3 15
REVERSE-GRIP LAT PULLDOWNS 3 15
REVERSE-GRIP BENT-OVER BARBELL ROWS 3 15
2 - Back 2 - Back
CABLE ROWS 3 15
DUMBBELL DEADLIFTS 3 15
CARDIO STEADY STATE 15mins
3 - Cardio CARDIO STEADY STATE 45mins 3 - Cardio
NCLINE CHEST PRESSES 3 10 to 15
INCLINE DUMBBELL FLYES 3 15
DUMBBELL CHEST PRESSES 3 15
DECLINE CABLE FLYES 3 10
4 - Chest PUSHUPS 3 Failure 4 - Chest
and Abs OBLIQUES CRUNCHES 3 Failure and Abs
TUCK CRUNCHES 3 Failure
BICYCLE CRUNCHES 1 20
PLANK 3 Failure
CARDIO STEADY STATE 15mins
SEATED LATERAL RAISES 3 15
REAR-DELT PEC-DECK FLYES 3 15
5-
DUMBBELL SHOULDER PRESSES 3 15 5-
Shoulder
s and INCLINE REAR-DELT DUMBBELL RAISES 3 15 Shoulder
s and
Calves MACHINE SHOULDER PRESSES 3 15
SEATED CALVES RAISES 4 30 Calves
CARDIO STEADY STATE 15mins
TRICEPS EXTENSIONS - SUPERSET 1 3 15
CABLE CURLS - SUPERSET 1 3 15
LYING TRICEPS EXTENSIONS - SUPERSET 2 3 15
NEUTRAL-GRIP BARBELL CURLS - SUPERSET 2 3 15
6 - Arms
and Abs BENCH DIPS 3 Failure
DUMBBELL CURLS 3 15 per arm 6 - Arms
LYING LEG RAISES - SUPERSET 3 5 20 and Abs
CRUNCHES - SUPERSET 3 5 20
CARDIO STEADY STATE 15mins
7 - Rest Day REST - -
7 - Rest Day
Exercises Sets Reps
SMITH MACHINE SQUATS 3 20
WALKING BARBELL LUNGES 3 20 per leg
LEG PRESSES 3 20
LYING HAMSTRINGS CURLS - SUPERSET 1 3 20
STANDING CALVES RAISES - SUPERSET 1 3 20
ABS ROLLOUTS - SUPERSET 2 3 Failure
LYING LEG RAISES - SUPERSET 2 3 Failure
CARDIO STEADY STATE 20mins
LAT PULLDOWNS 3 15
CHIN UPS 3 Failure
BENT-OVER DUMBBELL ROW 3 15
MACHINE DEADLIFTS 3 15 to 20
CLOSE-GRIP PULLDOWNS 3 15 to 20
CARDIO STEADY STATE 20mins
CARDIO STEADY STATE 45mins
INCLINE DUMBBELL PRESSES 3 20
DECLINE DUMBBELL FLYES 3 20
SEATED MACHINE CHEST 3 15
BENT-OVER CABLE FLYES 3 15
PUSHUPS 3 Failure
LYING CRUNCHES 1 40
TWISTING CRUNCHES 1 40
SIT-UPS 1 40
BICYCLE CRUNCHES 1 20
CARDIO STEADY STATE 20mins
REAR-DELTS DUMBBELL RAISES 3 20
ARNOLD PRESSES 3 15
SEATED DUMBBELL LATERAL RAISES 3 10+10+10
MACHINE UNILATERAL SHOULDER PRESSES 3 20
BILATERAL DUMBBELL FRONT RAISES 3 20
BARBELL UPRIGHT ROWS 3 20
SEATED CALVES RAISES 3 30
CARDIO STEADY STATE 20mins
TRICEPS PUSHDOWNS 3 15
OVERHEAD TRICEPS EXTENSIONS 3 15
CLOSE-GRIP PUSHUPS 3 Failure
BENCH DIPS 3 Failure
CABLE CURLS 3 12
BARBELL CURLS 3 12
BILATERAL TO UNILATERAL DUMBBELL BICEPS CURLS 3 15
MEDICINE BALL CRUNCHES 3 20+10
LYING LEG RAISES + BUTT-RAISE VARIATION 3 20+10
CARDIO STEADY STATE 20mins
REST - -