EXERCISE SCHEDULE

EXERCISE : 60 DAYS EXERCISE : 10 WEEKS

CYCLE
DATE REPETITION REPETITION
NO. MUSCLES Exercise MUSCLES Exercise
Sets Reps. Total SET 01 SET 02 SET 03 SET 04 SET 05 Total
DUMBBELL LATERAL RAISE 03.00 08.00 24.00 MILITARY PRESS 10.00 10.00 10.00 10.00 40.00

SHOULDER & FOREARMS

DUMBBELL OVERHEAD PRESS (SING. ARM)
SHOULDER & FOREARMS

03.00 08.00 24.00 DUMBBELL SHRUG 10.00 10.00 20.00

[SUPERSET]
DUMBBELL REAR-DELT FLYE 03.00 08.00 24.00 UPRIGHT ROW 10.00 10.00 20.00
02/03, Thu

[A] - LIGHT

ROPE HUGH PULL

03.00 08.00 24.00 STANDING WRIST CURL 10.00 10.00 10.00 10.00 40.00
[SUPERSET]
SCOTT PRESS 03.00 08.00 24.00 BARBELL WRIST CURL 10.00 10.00 10.00 10.00 40.00
CABLE SHRUG 03.00 08.00 24.00
DUMBBELL UPRIGHT ROW
03.00 08.00 24.00
[SUPERSET]
BACK / BICEPS / FOREARMS

BENT-OVER ROW (BARBELL) 03.00 04.00 12.00 SQUAT 10.00 08.00 08.00 06.00 4.00 36.00
[B] - HEAVY

SEATED DUMBBELL CURL 03.00 04.00 12.00 STANDING CALF RAISE 12.00 12.00 12.00 12.00 48.00
03/03, Fri

LEGS
STANDING STRAIGHT BAR CABLE CURL 03.00 04.00 12.00 SEATED CALF RAISE 12.00 12.00 24.00

TOWEL ROW / KROC ROW 05.00 04.00 20.00

04/03, Sat

REST

PUSHUPS 02.00 08.00 16.00 BENCH PRESS 10.00 08.00 08.00 06.00 32.00
CABLE CROSS-OVER 03.00 08.00 24.00 BENCH PRESS [INCLINED] 08.00 08.00 06.00 22.00
CHEST / TRICEPS

CHEST / TRICEPS

BENCH PRESS 03.00 08.00 24.00 BENCH PRESS [DECLINED] 08.00 08.00 06.00 22.00
[C] - LIGHT
05/03, Sun

DUMBBELL FLYE 03.00 08.00 24.00 DUMBBELL FLYES 10.00 10.00 20.00
DUMBBELL PRESS 03.00 08.00 24.00 DUMBBELL PULLOVER 08.00 08.00 16.00
FRENCH PRESS 03.00 08.00 24.00 TRICEP EXTN. 10.00 08.00 08.00 06.00 32.00
ROPE PUSHDOWN 03.00 08.00 24.00 TRICEP DIPS 10.00 10.00 10.00 30.00
DUMBBELL OVERHEAD EXTENSION 03.00 08.00 24.00 TRICEP BENCH DIPS 08.00 08.00 08.00 24.00
DUMBBELL KICKBACK 03.00 08.00 24.00
DUMBBELL ROW
SQUATS 05.00 04.00 20.00 08.00 08.00 08.00 24.00
[ONE ARM]
STANDING CALF RAISE 05.00 04.00 20.00 SEATED ROW 08.00 08.00 16.00
LATERAL PULLDOWN
BACK / BICEPS

SEATED CALF RAISE 05.00 04.00 20.00 10.00 10.00 08.00 28.00
[D] - HEAVY
06/03, Mon

[CLOSE GRIP]
LEGS

STANDING BARBELL CURL 08.00 08.00 06.00 22.00

PREACHER CURL
08.00 08.00 06.00 22.00
[CLOSE GRIP]
DUMBBELL CURL
12.00 14.00 26.00
[INCLINED]
CONCENTRATION CURL 10.00 10.00 20.00
07/03, Tue

REST
CYCLE ONE

CLEAN & PRESS 03.00 04.00 12.00 MILITARY PRESS 10.00 10.00 10.00 10.00 40.00
SHOULDER & FOREARMS
SHOULDER & FOREARMS
[01]

DUMBBELL LATERAL RAISE 03.00 04.00 12.00 DUMBBELL SHRUG 10.00 10.00 20.00
[A] - HEAVY
08/03, Wed

DUMBBELL REAR-DELT FLYE 03.00 04.00 12.00 UPRIGHT ROW 10.00 10.00 20.00

DUMBBELL SHRUG 03.00 04.00 12.00 STANDING WRIST CURL 10.00 10.00 10.00 10.00 40.00

BARBELL WRIST CURL 10.00 10.00 10.00 10.00 40.00

STANDING SINGLE ARM CABLE ROW 03.00 08.00 24.00 SQUAT 10.00 08.00 08.00 06.00 4.00 36.00
BACK / BICEPS / FOREARMS

SINGLE ARM DUMBBELL ROW [SUPERSET] 03.00 08.00 24.00 STANDING CALF RAISE 12.00 12.00 12.00 12.00 48.00
[B] - LIGHT
09/03, Thu

STRAIGHT ARM PUSHDOWN 03.00 08.00 24.00 SEATED CALF RAISE 12.00 12.00 24.00
LEGS

LOW CABLE PULL 03.00 08.00 24.00

[SUPERSET]
DUMBBELL SPIDER CURL 03.00 08.00 24.00
 BACK / BICEPS / FOREARMS
[B] - LIGHT
09/03, Thu
EXERCISE SCHEDULE

LEGS
EXERCISE : 60 DAYS EXERCISE : 10 WEEKS
CYCLE
DATE REPETITION REPETITION
NO. MUSCLES Exercise MUSCLES Exercise
Sets Reps. Total SET 01 SET 02 SET 03 SET 04 SET 05 Total

REVERSE CURL 03.00 08.00 24.00

10/03, Fri

REST

PUSHUPS 02.00 08.00 16.00 BENCH PRESS 10.00 08.00 08.00 06.00 32.00
CABLE CROSS-OVER 03.00 08.00 24.00 BENCH PRESS [INCLINED] 08.00 08.00 06.00 22.00
BENCH PRESS
03.00 08.00 24.00 BENCH PRESS [DECLINED] 08.00 08.00 06.00 22.00
[SUPERSET]
DUMBBELL FLYE
CHEST / TRICEPS

CHEST / TRICEPS
03.00 08.00 24.00 DUMBBELL FLYES 10.00 10.00 20.00
[INCLINED]
[C] - HEAVY
11/03, Sat

DUMBBELL PRESS
03.00 08.00 24.00 DUMBBELL PULLOVER 08.00 08.00 16.00
[INCLINED (SUPERSET)]
FRENCH PRESS
03.00 08.00 24.00 TRICEP EXTN. 10.00 08.00 08.00 06.00 32.00
[INCLINED]
ROPE PUSHDOWN 03.00 08.00 24.00 TRICEP DIPS 10.00 10.00 10.00 30.00
DUMBBELL OVERHEAD EXTENSION
03.00 08.00 24.00 TRICEP BENCH DIPS 08.00 08.00 08.00 24.00
[SUPERSET]
DUMBBELL KICKBACK 03.00 08.00 24.00
DUMBBELL ROW
WALKING LUNGES 03.00 08.00 24.00 08.00 08.00 08.00 24.00
[ONE ARM]
STANDING CALF RAISE 03.00 08.00 24.00 SEATED ROW 08.00 08.00 16.00
SEATED CALF RAISE BACK / BICEPS LATERAL PULLDOWN
03.00 08.00 24.00 10.00 10.00 08.00 28.00
[D] - LIGHT

[SUPERSET] [CLOSE GRIP]

12/03, Sun

LEGS

STANDING BARBELL CURL 08.00 08.00 06.00 22.00

PREACHER CURL
08.00 08.00 06.00 22.00
[CLOSE GRIP]
DUMBBELL CURL
12.00 14.00 26.00
[INCLINED]
CONCENTRATION CURL 10.00 10.00 20.00
13/03, Mon

REST REST REST

DUMBBELL LATERAL RAISE 03.00 09.00 27.00 MILITARY PRESS 10.00 10.00 10.00 10.00 40.00
SHOULDER & FOREARMS

DUMBBELL OVERHEAD PRESS (SING. ARM)

SHOULDER & FOREARMS

03.00 09.00 27.00 DUMBBELL SHRUG 10.00 10.00 20.00

[SUPERSET]
DUMBBELL REAR-DELT FLYE 03.00 09.00 27.00 UPRIGHT ROW 10.00 10.00 20.00
[A] - LIGHT
14/03, Tue

ROPE HUGH PULL

03.00 09.00 27.00 STANDING WRIST CURL 10.00 10.00 10.00 10.00 40.00
[SUPERSET]
SCOTT PRESS 03.00 09.00 27.00 BARBELL WRIST CURL 10.00 10.00 10.00 10.00 40.00
CABLE SHRUG 03.00 09.00 27.00
DUMBBELL UPRIGHT ROW
03.00 09.00 27.00
[SUPERSET]

BENT-OVER ROW (BARBELL) 03.00 05.00 15.00 SQUAT 10.00 08.00 08.00 06.00 4.00 36.00
BACK / BICEPS / FOREARMS

SEATED DUMBBELL CURL 03.00 05.00 15.00 STANDING CALF RAISE 12.00 12.00 12.00 12.00 48.00
[B] - HEAVY
15/03, Wed

LEGS

STANDING STRAIGHT BAR CABLE CURL 03.00 05.00 15.00 SEATED CALF RAISE 12.00 12.00 24.00

TOWEL ROW / KROC ROW 05.00 05.00 25.00

16/03, Thu

REST REST

PUSHUPS 02.00 09.00 18.00 BENCH PRESS 10.00 08.00 08.00 06.00 32.00
CABLE CROSS-OVER 03.00 09.00 27.00 BENCH PRESS [INCLINED] 08.00 08.00 06.00 22.00
CHEST / TRICEPS

CHEST / TRICEPS

BENCH PRESS 03.00 09.00 27.00 BENCH PRESS [DECLINED] 08.00 08.00 06.00 22.00
[C] - LIGHT

DUMBBELL FLYE 03.00 09.00 27.00 DUMBBELL FLYES 10.00 10.00 20.00
17/03, Fri

DUMBBELL PRESS 03.00 09.00 27.00 DUMBBELL PULLOVER 08.00 08.00 16.00
 EXERCISE SCHEDULE

CHEST / TRICEPS

CHEST / TRICEPS
EXERCISE : 60 DAYS EXERCISE : 10 WEEKS
CYCLE

[C] - LIGHT
DATE REPETITION REPETITION
17/03, Fri
NO. MUSCLES Exercise MUSCLES Exercise
Sets Reps. Total SET 01 SET 02 SET 03 SET 04 SET 05 Total
FRENCH PRESS 03.00 09.00 27.00 TRICEP EXTN. 10.00 08.00 08.00 06.00 32.00
ROPE PUSHDOWN 03.00 09.00 27.00 TRICEP DIPS 10.00 10.00 10.00 30.00
DUMBBELL OVERHEAD EXTENSION 03.00 09.00 27.00 TRICEP BENCH DIPS 08.00 08.00 08.00 24.00
DUMBBELL KICKBACK 03.00 09.00 27.00
DUMBBELL ROW
SQUATS 05.00 05.00 25.00 08.00 08.00 08.00 24.00
[ONE ARM]
STANDING CALF RAISE 05.00 05.00 25.00 SEATED ROW 08.00 08.00 16.00
LATERAL PULLDOWN

BACK / BICEPS
SEATED CALF RAISE 05.00 05.00 25.00 10.00 10.00 08.00 28.00
[D] - HEAVY

[CLOSE GRIP]
18/03, Sat

LEGS

STANDING BARBELL CURL 08.00 08.00 06.00 22.00

PREACHER CURL
08.00 08.00 06.00 22.00
[CLOSE GRIP]
DUMBBELL CURL
12.00 14.00 26.00
[INCLINED]
CYCLE TWO

CONCENTRATION CURL 10.00 10.00 20.00

[02]

19/03, Sun

REST

SHOULDER & FOREARMS

SHOULDER & FOREARMS

CLEAN & PRESS 03.00 05.00 15.00 MILITARY PRESS 10.00 10.00 10.00 10.00 40.00
[A] - HEAVY
20/03, Mon

DUMBBELL LATERAL RAISE 03.00 05.00 15.00 DUMBBELL SHRUG 10.00 10.00 20.00
DUMBBELL REAR-DELT FLYE 03.00 05.00 15.00 UPRIGHT ROW 10.00 10.00 20.00
DUMBBELL SHRUG 03.00 05.00 15.00 STANDING WRIST CURL 10.00 10.00 10.00 10.00 40.00
BARBELL WRIST CURL 10.00 10.00 10.00 10.00 40.00
BACK / BICEPS / FOREARMS

STANDING SINGLE ARM CABLE ROW 03.00 09.00 27.00 SQUAT 10.00 08.00 08.00 06.00 4.00 36.00
SINGLE ARM DUMBBELL ROW [SUPERSET] 03.00 09.00 27.00 STANDING CALF RAISE 12.00 12.00 12.00 12.00 48.00
[B] - LIGHT
21/03, Tue

STRAIGHT ARM PUSHDOWN 03.00 09.00 27.00 SEATED CALF RAISE 12.00 12.00 24.00
LEGS

LOW CABLE PULL

03.00 09.00 27.00
[SUPERSET]
DUMBBELL SPIDER CURL 03.00 09.00 27.00
REVERSE CURL 03.00 09.00 27.00
22/03, Wed

REST

PUSHUPS 02.00 08.00 16.00 BENCH PRESS 10.00 08.00 08.00 06.00 32.00
CABLE CROSS-OVER 03.00 08.00 24.00 BENCH PRESS [INCLINED] 08.00 08.00 06.00 22.00
BENCH PRESS
03.00 08.00 24.00 BENCH PRESS [DECLINED] 08.00 08.00 06.00 22.00
[SUPERSET]
DUMBBELL FLYE
CHEST / TRICEPS

CHEST / TRICEPS

03.00 08.00 24.00 DUMBBELL FLYES 10.00 10.00 20.00

[INCLINED]
[C] - HEAVY
23/03, Thu

DUMBBELL PRESS
03.00 08.00 24.00 DUMBBELL PULLOVER 08.00 08.00 16.00
[INCLINED (SUPERSET)]
FRENCH PRESS
03.00 08.00 24.00 TRICEP EXTN. 10.00 08.00 08.00 06.00 32.00
[INCLINED]
ROPE PUSHDOWN 03.00 08.00 24.00 TRICEP DIPS 10.00 10.00 10.00 30.00
DUMBBELL OVERHEAD EXTENSION
03.00 08.00 24.00 TRICEP BENCH DIPS 08.00 08.00 08.00 24.00
[SUPERSET]
DUMBBELL KICKBACK 03.00 08.00 24.00
DUMBBELL ROW
WALKING LUNGES 03.00 08.00 24.00 08.00 08.00 08.00 24.00
[ONE ARM]
STANDING CALF RAISE 03.00 08.00 24.00 SEATED ROW 08.00 08.00 16.00
SEATED CALF RAISE LATERAL PULLDOWN
BACK / BICEPS

03.00 08.00 24.00 10.00 10.00 08.00 28.00

[D] - LIGHT

[SUPERSET] [CLOSE GRIP]

24/03, Fri

LEGS

STANDING BARBELL CURL 08.00 08.00 06.00 22.00

PREACHER CURL
08.00 08.00 06.00 22.00
[CLOSE GRIP]
DUMBBELL CURL
12.00 14.00 26.00
[INCLINED]
CONCENTRATION CURL 10.00 10.00 20.00
25/03, Sat

REST REST REST

DUMBBELL LATERAL RAISE 03.00 10.00 30.00 MILITARY PRESS 10.00 10.00 10.00 10.00 40.00
SHOULDER & FOREARMS

DUMBBELL OVERHEAD PRESS (SING. ARM)

SHOULDER & FOREARMS

03.00 10.00 30.00 DUMBBELL SHRUG 10.00 10.00 20.00

[SUPERSET]
[A] - LIGHT
26/03, Sun
 EXERCISE SCHEDULE
EXERCISE : 60 DAYS EXERCISE : 10 WEEKS
CYCLE
DATE REPETITION REPETITION

SHOULDER & FOREARMS

NO. MUSCLES Exercise MUSCLES Exercise

SHOULDER & FOREARMS

Sets Reps. Total SET 01 SET 02 SET 03 SET 04 SET 05 Total
DUMBBELL REAR-DELT FLYE 03.00 10.00 30.00 UPRIGHT ROW 10.00 10.00 20.00
[A] - LIGHT
26/03, Sun

ROPE HUGH PULL

03.00 10.00 30.00 STANDING WRIST CURL 10.00 10.00 10.00 10.00 40.00
[SUPERSET]
SCOTT PRESS 03.00 10.00 30.00 BARBELL WRIST CURL 10.00 10.00 10.00 10.00 40.00
CABLE SHRUG 03.00 10.00 30.00
BACK / BICEPS / FOREARMS

DUMBBELL UPRIGHT ROW

03.00 10.00 30.00
[SUPERSET]
BENT-OVER ROW (BARBELL) 03.00 06.00 18.00 SQUAT 10.00 08.00 08.00 06.00 4.00 36.00
[B] - HEAVY
27/03, Mon

SEATED DUMBBELL CURL 03.00 06.00 18.00 STANDING CALF RAISE 12.00 12.00 12.00 12.00 48.00

LEGS
STANDING STRAIGHT BAR CABLE CURL 03.00 06.00 18.00 SEATED CALF RAISE 12.00 12.00 24.00
TOWEL ROW / KROC ROW 05.00 06.00 30.00
28/03, Tue

REST REST

PUSHUPS 02.00 10.00 20.00 BENCH PRESS 10.00 08.00 08.00 06.00 32.00
CABLE CROSS-OVER 03.00 10.00 30.00 BENCH PRESS [INCLINED] 08.00 08.00 06.00 22.00
CHEST / TRICEPS

CHEST / TRICEPS
BENCH PRESS 03.00 10.00 30.00 BENCH PRESS [DECLINED] 08.00 08.00 06.00 22.00
[C] - LIGHT
29/03, Wed

DUMBBELL FLYE 03.00 10.00 30.00 DUMBBELL FLYES 10.00 10.00 20.00
DUMBBELL PRESS 03.00 10.00 30.00 DUMBBELL PULLOVER 08.00 08.00 16.00
FRENCH PRESS 03.00 10.00 30.00 TRICEP EXTN. 10.00 08.00 08.00 06.00 32.00
ROPE PUSHDOWN 03.00 10.00 30.00 TRICEP DIPS 10.00 10.00 10.00 30.00
DUMBBELL OVERHEAD EXTENSION 03.00 10.00 30.00 TRICEP BENCH DIPS 08.00 08.00 08.00 24.00
DUMBBELL KICKBACK 03.00 10.00 30.00
DUMBBELL ROW
SQUATS 05.00 06.00 30.00 08.00 08.00 08.00 24.00
[ONE ARM]
STANDING CALF RAISE 05.00 06.00 30.00 SEATED ROW 08.00 08.00 16.00
LATERAL PULLDOWN
BACK / BICEPS

SEATED CALF RAISE 05.00 06.00 30.00 10.00 10.00 08.00 28.00
[D] - HEAVY

[CLOSE GRIP]
30/03, Thu

LEGS

STANDING BARBELL CURL 08.00 08.00 06.00 22.00

PREACHER CURL
08.00 08.00 06.00 22.00
[CLOSE GRIP]
DUMBBELL CURL
12.00 14.00 26.00
[INCLINED]
CONCENTRATION CURL 10.00 10.00 20.00
31/03, Fri

REST
SHOULDER & FOREARMS

CLEAN & PRESS 03.00 06.00 18.00 MILITARY PRESS 10.00 10.00 10.00 10.00 40.00
SHOULDER & FOREARMS

DUMBBELL LATERAL RAISE 03.00 06.00 18.00 DUMBBELL SHRUG 10.00 10.00 20.00
[A] - HEAVY
CYCLE THREE

01/04, Sat

DUMBBELL REAR-DELT FLYE 03.00 06.00 18.00 UPRIGHT ROW 10.00 10.00 20.00
[03]

DUMBBELL SHRUG 03.00 06.00 18.00 STANDING WRIST CURL 10.00 10.00 10.00 10.00 40.00

BARBELL WRIST CURL 10.00 10.00 10.00 10.00 40.00

STANDING SINGLE ARM CABLE ROW 03.00 10.00 30.00 SQUAT 10.00 08.00 08.00 06.00 4.00 36.00
BACK / BICEPS / FOREARMS

SINGLE ARM DUMBBELL ROW [SUPERSET] 03.00 10.00 30.00 STANDING CALF RAISE 12.00 12.00 12.00 12.00 48.00
[B] - LIGHT
02/04, Sun

STRAIGHT ARM PUSHDOWN 03.00 10.00 30.00 SEATED CALF RAISE 12.00 12.00 24.00
LEGS

LOW CABLE PULL

03.00 10.00 30.00
[SUPERSET]

DUMBBELL SPIDER CURL 03.00 10.00 30.00

REVERSE CURL 03.00 10.00 30.00

03/04, Mon

REST

PUSHUPS 02.00 08.00 16.00 BENCH PRESS 10.00 08.00 08.00 06.00 32.00
CABLE CROSS-OVER 03.00 08.00 24.00 BENCH PRESS [INCLINED] 08.00 08.00 06.00 22.00
BENCH PRESS
03.00 08.00 24.00 BENCH PRESS [DECLINED] 08.00 08.00 06.00 22.00
[SUPERSET]
DUMBBELL FLYE
CHEST / TRICEPS

CHEST / TRICEPS

03.00 08.00 24.00 DUMBBELL FLYES 10.00 10.00 20.00

[INCLINED]
[C] - HEAVY
04/04, Tue
 EXERCISE SCHEDULE
EXERCISE : 60 DAYS EXERCISE : 10 WEEKS
CYCLE
DATE REPETITION REPETITION

CHEST / TRICEPS

CHEST / TRICEPS
NO. MUSCLES Exercise MUSCLES Exercise
Sets Reps. Total SET 01 SET 02 SET 03 SET 04 SET 05 Total

[C] - HEAVY
04/04, Tue

DUMBBELL PRESS
03.00 08.00 24.00 DUMBBELL PULLOVER 08.00 08.00 16.00
[INCLINED (SUPERSET)]
FRENCH PRESS
03.00 08.00 24.00 TRICEP EXTN. 10.00 08.00 08.00 06.00 32.00
[INCLINED]
ROPE PUSHDOWN 03.00 08.00 24.00 TRICEP DIPS 10.00 10.00 10.00 30.00
DUMBBELL OVERHEAD EXTENSION
03.00 08.00 24.00 TRICEP BENCH DIPS 08.00 08.00 08.00 24.00
[SUPERSET]
DUMBBELL KICKBACK 03.00 08.00 24.00
DUMBBELL ROW
WALKING LUNGES 03.00 08.00 24.00 08.00 08.00 08.00 24.00
[ONE ARM]
STANDING CALF RAISE 03.00 08.00 24.00 SEATED ROW 08.00 08.00 16.00
SEATED CALF RAISE LATERAL PULLDOWN

BACK / BICEPS
03.00 08.00 24.00 10.00 10.00 08.00 28.00
[D] - LIGHT
05/04, Wed

[SUPERSET] [CLOSE GRIP]

LEGS

STANDING BARBELL CURL 08.00 08.00 06.00 22.00

PREACHER CURL
08.00 08.00 06.00 22.00
[CLOSE GRIP]
DUMBBELL CURL
12.00 14.00 26.00
[INCLINED]
CONCENTRATION CURL 10.00 10.00 20.00
06/04, Thu

REST REST REST

DUMBBELL LATERAL RAISE 03.00 11.00 33.00 MILITARY PRESS 10.00 10.00 10.00 10.00 40.00
DUMBBELL OVERHEAD PRESS (SING. ARM) SHOULDER & FOREARMS
SHOULDER & FOREARMS

03.00 11.00 33.00 DUMBBELL SHRUG 10.00 10.00 20.00

[SUPERSET]
DUMBBELL REAR-DELT FLYE 03.00 11.00 33.00 UPRIGHT ROW 10.00 10.00 20.00
[A] - LIGHT
07/04, Fri

ROPE HUGH PULL

03.00 11.00 33.00 STANDING WRIST CURL 10.00 10.00 10.00 10.00 40.00
[SUPERSET]
SCOTT PRESS 03.00 11.00 33.00 BARBELL WRIST CURL 10.00 10.00 10.00 10.00 40.00
CABLE SHRUG 03.00 11.00 33.00
DUMBBELL UPRIGHT ROW
03.00 11.00 33.00
[SUPERSET]
BACK / BICEPS / FOREARMS

BENT-OVER ROW (BARBELL) 03.00 07.00 21.00 SQUAT 10.00 08.00 08.00 06.00 4.00 36.00
[B] - HEAVY

SEATED DUMBBELL CURL 03.00 07.00 21.00 STANDING CALF RAISE 12.00 12.00 12.00 12.00 48.00
08/04, Sat

LEGS

STANDING STRAIGHT BAR CABLE CURL 03.00 07.00 21.00 SEATED CALF RAISE 12.00 12.00 24.00

TOWEL ROW / KROC ROW 05.00 07.00 35.00

09/04, Sun

REST REST

PUSHUPS 02.00 11.00 22.00 BENCH PRESS 10.00 08.00 08.00 06.00 32.00
CABLE CROSS-OVER 03.00 11.00 33.00 BENCH PRESS [INCLINED] 08.00 08.00 06.00 22.00
CHEST / TRICEPS

CHEST / TRICEPS

BENCH PRESS 03.00 11.00 33.00 BENCH PRESS [DECLINED] 08.00 08.00 06.00 22.00
[C] - LIGHT

DUMBBELL FLYE 03.00 11.00 33.00 DUMBBELL FLYES 10.00 10.00 20.00
17/03, Fri

DUMBBELL PRESS 03.00 11.00 33.00 DUMBBELL PULLOVER 08.00 08.00 16.00
FRENCH PRESS 03.00 11.00 33.00 TRICEP EXTN. 10.00 08.00 08.00 06.00 32.00
ROPE PUSHDOWN 03.00 11.00 33.00 TRICEP DIPS 10.00 10.00 10.00 30.00
DUMBBELL OVERHEAD EXTENSION 03.00 11.00 33.00 TRICEP BENCH DIPS 08.00 08.00 08.00 24.00
DUMBBELL KICKBACK 03.00 11.00 33.00
DUMBBELL ROW
SQUATS 05.00 07.00 35.00 08.00 08.00 08.00 24.00
[ONE ARM]
STANDING CALF RAISE 05.00 07.00 35.00 SEATED ROW 08.00 08.00 16.00
LATERAL PULLDOWN
BACK / BICEPS

SEATED CALF RAISE 05.00 07.00 35.00 10.00 10.00 08.00 28.00
[D] - HEAVY
10/04, Mon

[CLOSE GRIP]
LEGS

STANDING BARBELL CURL 08.00 08.00 06.00 22.00

PREACHER CURL
08.00 08.00 06.00 22.00
[CLOSE GRIP]
DUMBBELL CURL
12.00 14.00 26.00
[INCLINED]
CONCENTRATION CURL 10.00 10.00 20.00
R
 EXERCISE SCHEDULE
EXERCISE : 60 DAYS EXERCISE : 10 WEEKS
CYCLE
DATE REPETITION REPETITION
NO. MUSCLES Exercise MUSCLES Exercise
Sets Reps. Total SET 01 SET 02 SET 03 SET 04 SET 05 Total
11/04, Tue

REST

CLEAN & PRESS 03.00 07.00 21.00 MILITARY PRESS 10.00 10.00 10.00 10.00 40.00

SHOULDER & FOREARMS

SHOULDER & FOREARMS
CYCLE FOUR

DUMBBELL LATERAL RAISE 03.00 07.00 21.00 DUMBBELL SHRUG 10.00 10.00 20.00
[04]

[A] - HEAVY
12/04, Wed

DUMBBELL REAR-DELT FLYE 03.00 07.00 21.00 UPRIGHT ROW 10.00 10.00 20.00

DUMBBELL SHRUG 03.00 07.00 21.00 STANDING WRIST CURL 10.00 10.00 10.00 10.00 40.00

BARBELL WRIST CURL 10.00 10.00 10.00 10.00 40.00

STANDING SINGLE ARM CABLE ROW 03.00 11.00 33.00 SQUAT 10.00 08.00 08.00 06.00 4.00 36.00
BACK / BICEPS / FOREARMS

SINGLE ARM DUMBBELL ROW [SUPERSET] 03.00 11.00 33.00 STANDING CALF RAISE 12.00 12.00 12.00 12.00 48.00
[B] - LIGHT
13/04, Thu

STRAIGHT ARM PUSHDOWN 03.00 11.00 33.00 SEATED CALF RAISE 12.00 12.00 24.00

LEGS
LOW CABLE PULL
03.00 11.00 33.00
[SUPERSET]

DUMBBELL SPIDER CURL 03.00 11.00 33.00

REVERSE CURL 03.00 11.00 33.00

14/04, Fri

REST

PUSHUPS 02.00 08.00 16.00 BENCH PRESS 10.00 08.00 08.00 06.00 32.00
CABLE CROSS-OVER 03.00 08.00 24.00 BENCH PRESS [INCLINED] 08.00 08.00 06.00 22.00
BENCH PRESS
03.00 08.00 24.00 BENCH PRESS [DECLINED] 08.00 08.00 06.00 22.00
[SUPERSET]
DUMBBELL FLYE
CHEST / TRICEPS

CHEST / TRICEPS

03.00 08.00 24.00 DUMBBELL FLYES 10.00 10.00 20.00

[INCLINED]
[C] - HEAVY
15/04, Sat

DUMBBELL PRESS
03.00 08.00 24.00 DUMBBELL PULLOVER 08.00 08.00 16.00
[INCLINED (SUPERSET)]
FRENCH PRESS
03.00 08.00 24.00 TRICEP EXTN. 10.00 08.00 08.00 06.00 32.00
[INCLINED]
ROPE PUSHDOWN 03.00 08.00 24.00 TRICEP DIPS 10.00 10.00 10.00 30.00
DUMBBELL OVERHEAD EXTENSION
03.00 08.00 24.00 TRICEP BENCH DIPS 08.00 08.00 08.00 24.00
[SUPERSET]
DUMBBELL KICKBACK 03.00 08.00 24.00
DUMBBELL ROW
WALKING LUNGES 03.00 08.00 24.00 08.00 08.00 08.00 24.00
[ONE ARM]
STANDING CALF RAISE 03.00 08.00 24.00 SEATED ROW 08.00 08.00 16.00
SEATED CALF RAISE LATERAL PULLDOWN
BACK / BICEPS

03.00 08.00 24.00 10.00 10.00 08.00 28.00

[D] - LIGHT

[SUPERSET] [CLOSE GRIP]

16/04, Sun

LEGS

STANDING BARBELL CURL 08.00 08.00 06.00 22.00

PREACHER CURL
08.00 08.00 06.00 22.00
[CLOSE GRIP]
DUMBBELL CURL
12.00 14.00 26.00
[INCLINED]
CONCENTRATION CURL 10.00 10.00 20.00
17/04, Mon

REST REST REST

DUMBBELL LATERAL RAISE 03.00 12.00 36.00 MILITARY PRESS 10.00 10.00 10.00 10.00 40.00
SHOULDER & FOREARMS

DUMBBELL OVERHEAD PRESS (SING. ARM)

SHOULDER & FOREARMS

03.00 12.00 36.00 DUMBBELL SHRUG 10.00 10.00 20.00

[SUPERSET]
DUMBBELL REAR-DELT FLYE 03.00 12.00 36.00 UPRIGHT ROW 10.00 10.00 20.00
[A] - LIGHT
18/04, Tue

ROPE HUGH PULL

03.00 12.00 36.00 STANDING WRIST CURL 10.00 10.00 10.00 10.00 40.00
[SUPERSET]
 SHOULDER & FOREARMS
EXERCISE SCHEDULE

SHOULDER & FOREARMS

EXERCISE : 60 DAYS EXERCISE : 10 WEEKS

[A] - LIGHT
CYCLE 18/04, Tue
DATE REPETITION REPETITION
NO. MUSCLES Exercise MUSCLES Exercise
Sets Reps. Total SET 01 SET 02 SET 03 SET 04 SET 05 Total
SCOTT PRESS 03.00 12.00 36.00 BARBELL WRIST CURL 10.00 10.00 10.00 10.00 40.00
CABLE SHRUG 03.00 12.00 36.00
DUMBBELL UPRIGHT ROW
03.00 12.00 36.00
[SUPERSET]

BENT-OVER ROW (BARBELL) 03.00 08.00 24.00 SQUAT 10.00 08.00 08.00 06.00 4.00 36.00
BACK / BICEPS / FOREARMS

SEATED DUMBBELL CURL 03.00 08.00 24.00 STANDING CALF RAISE 12.00 12.00 12.00 12.00 48.00
[B] - HEAVY
19/04, Wed

LEGS
STANDING STRAIGHT BAR CABLE CURL 03.00 08.00 24.00 SEATED CALF RAISE 12.00 12.00 24.00

TOWEL ROW / KROC ROW 05.00 08.00 40.00

20/04, Thu

REST REST

PUSHUPS 02.00 12.00 24.00 BENCH PRESS 10.00 08.00 08.00 06.00 32.00
CABLE CROSS-OVER 03.00 12.00 36.00 BENCH PRESS [INCLINED] 08.00 08.00 06.00 22.00
CHEST / TRICEPS

CHEST / TRICEPS
BENCH PRESS 03.00 12.00 36.00 BENCH PRESS [DECLINED] 08.00 08.00 06.00 22.00
[C] - LIGHT

DUMBBELL FLYE 03.00 12.00 36.00 DUMBBELL FLYES 10.00 10.00 20.00
21/04, Fri

DUMBBELL PRESS 03.00 12.00 36.00 DUMBBELL PULLOVER 08.00 08.00 16.00
FRENCH PRESS 03.00 12.00 36.00 TRICEP EXTN. 10.00 08.00 08.00 06.00 32.00
ROPE PUSHDOWN 03.00 12.00 36.00 TRICEP DIPS 10.00 10.00 10.00 30.00
DUMBBELL OVERHEAD EXTENSION 03.00 12.00 36.00 TRICEP BENCH DIPS 08.00 08.00 08.00 24.00
DUMBBELL KICKBACK 03.00 12.00 36.00
DUMBBELL ROW
SQUATS 05.00 08.00 40.00 08.00 08.00 08.00 24.00
[ONE ARM]
STANDING CALF RAISE 05.00 08.00 40.00 SEATED ROW 08.00 08.00 16.00
LATERAL PULLDOWN
BACK / BICEPS

SEATED CALF RAISE 05.00 08.00 40.00 10.00 10.00 08.00 28.00
[D] - HEAVY

[CLOSE GRIP]
22/04, Sat

LEGS

STANDING BARBELL CURL 08.00 08.00 06.00 22.00

PREACHER CURL
08.00 08.00 06.00 22.00
[CLOSE GRIP]
DUMBBELL CURL
12.00 14.00 26.00
[INCLINED]
CONCENTRATION CURL 10.00 10.00 20.00
23/04, Sun

REST
CYCLE FIVE

SHOULDER & FOREARMS

CLEAN & PRESS 03.00 08.00 24.00 MILITARY PRESS 10.00 10.00 10.00 10.00 40.00
SHOULDER & FOREARMS
[05]

DUMBBELL LATERAL RAISE 03.00 08.00 24.00 DUMBBELL SHRUG 10.00 10.00 20.00
[A] - HEAVY
24/04, Mon

DUMBBELL REAR-DELT FLYE 03.00 08.00 24.00 UPRIGHT ROW 10.00 10.00 20.00

DUMBBELL SHRUG 03.00 08.00 24.00 STANDING WRIST CURL 10.00 10.00 10.00 10.00 40.00

BARBELL WRIST CURL 10.00 10.00 10.00 10.00 40.00

STANDING SINGLE ARM CABLE ROW 03.00 12.00 36.00 SQUAT 10.00 08.00 08.00 06.00 4.00 36.00
BACK / BICEPS / FOREARMS

SINGLE ARM DUMBBELL ROW [SUPERSET] 03.00 12.00 36.00 STANDING CALF RAISE 12.00 12.00 12.00 12.00 48.00
[B] - LIGHT
25/04, Tue

STRAIGHT ARM PUSHDOWN 03.00 12.00 36.00 SEATED CALF RAISE 12.00 12.00 24.00
LEGS

LOW CABLE PULL

03.00 12.00 36.00
[SUPERSET]

DUMBBELL SPIDER CURL 03.00 12.00 36.00

REVERSE CURL 03.00 12.00 36.00

 EXERCISE SCHEDULE
EXERCISE : 60 DAYS EXERCISE : 10 WEEKS
CYCLE
DATE REPETITION REPETITION
NO. MUSCLES Exercise MUSCLES Exercise
Sets Reps. Total SET 01 SET 02 SET 03 SET 04 SET 05 Total
26/04, Wed

REST

PUSHUPS 02.00 08.00 16.00 BENCH PRESS 10.00 08.00 08.00 06.00 32.00
CABLE CROSS-OVER 03.00 08.00 24.00 BENCH PRESS [INCLINED] 08.00 08.00 06.00 22.00
BENCH PRESS
03.00 08.00 24.00 BENCH PRESS [DECLINED] 08.00 08.00 06.00 22.00
[SUPERSET]
DUMBBELL FLYE
CHEST / TRICEPS

CHEST / TRICEPS
03.00 08.00 24.00 DUMBBELL FLYES 10.00 10.00 20.00
[INCLINED]
[C] - HEAVY
27/04, Thu

DUMBBELL PRESS
03.00 08.00 24.00 DUMBBELL PULLOVER 08.00 08.00 16.00
[INCLINED (SUPERSET)]
FRENCH PRESS
03.00 08.00 24.00 TRICEP EXTN. 10.00 08.00 08.00 06.00 32.00
[INCLINED]
ROPE PUSHDOWN 03.00 08.00 24.00 TRICEP DIPS 10.00 10.00 10.00 30.00
DUMBBELL OVERHEAD EXTENSION
03.00 08.00 24.00 TRICEP BENCH DIPS 08.00 08.00 08.00 24.00
[SUPERSET]
DUMBBELL KICKBACK 03.00 08.00 24.00
DUMBBELL ROW
WALKING LUNGES 03.00 08.00 24.00 08.00 08.00 08.00 24.00
[ONE ARM]
STANDING CALF RAISE 03.00 08.00 24.00 SEATED ROW 08.00 08.00 16.00
SEATED CALF RAISE LATERAL PULLDOWN

BACK / BICEPS
03.00 08.00 24.00 10.00 10.00 08.00 28.00
[D] - LIGHT

[SUPERSET] [CLOSE GRIP]

28/04, Fri

LEGS

STANDING BARBELL CURL 08.00 08.00 06.00 22.00

PREACHER CURL
08.00 08.00 06.00 22.00
[CLOSE GRIP]
DUMBBELL CURL
12.00 14.00 26.00
[INCLINED]
CONCENTRATION CURL 10.00 10.00 20.00
29/04, Sat

REST REST REST