program 1

bulking
MUSCLES EXERCIses reps SETs rest

LEG EXTENSION 8
leg press 8 5 2'
QUADRICEPS
session 1

SQUAT 12
walking lunges 20 2 1'30

French Press 10
TRICEPS 5 1'
rope pushdown 10
“No pain, no gain. Shut up and train.”
narrow grip lat Pull-down 8
seated cable row 8 5 1'30
back single arm row 12
session 2

pull-up maximum 5 1'

sumo leg press 8

hamstring 5 2'
leg curl 12

roman chair leg raise 40

abs 6 30"
double crunches 40

“Your body can stand almost anything. It’s your mind that you have to convince.”
barbell military press 8 5 1'30
Side Lateral Raise 20
shoulders 5 1'30
reverse dumbbell fly 15
session 3

shrugs 30 4 1'

smith machine 20
calf 6 1'15
leg press 20

CARDIO cycling or running 20 MINUTES X X

"Push yourself because no one else is going to do it for you".
incline barbell bench press 8 6 1'45
chest dumbbells bench press 10
4 1'45
session 4

dumbbells flyes 12

seated curl 12
biceps 6 1'30
concentration curl 12

sheathing plank MAXIMUM 6 1'