Workout

Push_1 Pull_1 Leg_1 Push_2 Pull_2 Leg_2

upper middle & lower
weight weight weight weight weight weight
INCLINE BENCH SUPPORTED DB ROW DEADLIFT FLAT BENCH BARBELL ROW RUNNING
DB incline bench CABLE ROW FRONT SQUAT FLAT DB PRESS LAT PULLDOWN JUMMPING ROPES
PEC DECK REVERSE FLY MACHINE ONE LEGGED LEG CURL DB FLY LAT PRAYER SQUAT
ONE ARM SEATED DB PRESS STANDING HAMMER CURL LEG EXTENSION STANDING LATERAL RAISES UPRIGHT ROW CABLE LUNGES
SEATED LATERAL RAISES INCLINE DB CURL STANDING CALF RAISES CABLE PUSHDOWN EZ BAR CUR LYING LEG CURL
DB SKULLCRUSHER ABS OVERHEAD ROPE EXTENSION REVERSE CABLE CURL SEATED CALF RAISES
OVERHEAD DB EXTENSION ABS ABS ABS
warm up warm up warm up warm up warm up warm up

NO OF WEEK 1 2 3 4 NO OF WEEK 1 2 3 4
WEGIHT WEGIHT
WEGIHT
WEGIHT DEADLIFT
12

12
10
10

8
8

Axis Title
6 6

4
4

2
0
0 1 2 3 4 5

0 NO OF WEEK
0 1 2 3 4 5

FLAT BENCH DEADLIFT

 Leg_1
1
weight Reps
DEADLIFT 40 11
FRONT SQUAT 40 10
ONE LEGGED LEG CURL 70 10
LEG EXTENSION 110 12
STANDING CALF RAISES
ABS cable 36 50
ABS
warm up

NO OF WEEK 1 2
WEGIHT 40 0
Reps 11 0

WEGIHT DEADLIFT

45

40

35

30

25
itle
 WEGIHT DEADLIFT

45

40

35

30

25
Axis Title

20

15

10

0
0 1 2 3 4

NO OF WEEK

DEADLIFT
 2 3 4
weight Reps weight Reps weight Reps

3 4
0 0
0 0

FT
FT

3 4 5

ADLIFT
 Push_1
upper 1
weight
INCLINE BENCH 25
DB incline bench 25
PEC DECK 95
SEATED machine PRESS 20
SEATED LATERAL RAISES 7.5
DB SKULLCRUSHER 12.5
one hand triceps
warm up

NO OF WEEK 1
WEGIHT 25
Reps 12
WEGIHT DEADLIFT

30

25

20
Axis Title

15

10

0
0 1 2 3
Axis Title
15

10

0
0 1 2 3

NO OF WEEK

incline bench
 1 2 3 4
Reps weight Reps weight Reps weight
12 25 10
10 25 10
12 55 12
11 40 11
10 7.5 10
10 12.5 10
102 plates dead set

2 3 4
25 0 0
10 0 0
FT

3 4 5
3 4 5

incline bench
4
Reps
 Pull_1
1
weight Reps
close pulldown cable 66 8
CABLE ROW 70 9
REVERSE FLY MACHINE 95 10
STANDING HAMMER CURL 15 8
INCLINE DB CURL 30 10
warm up
 2 3 4
weight Reps weight Reps weight Reps
66 8 66 10
72 6 72 8
95 10 95 10
15 10 15 10
12.5 10 12.5 10
warm up
 Leg_2
1
weight Reps
RUNNING 2
JUMMPING ROPES
SQUAT 30 10
LEG PRESS 15 10
SEATED CALF RAISES 15 10
ABS
warm up

WEGIHT

35

30

25

20
Axis Title

15
 35

30

25

20
Axis Title

15

10

0
0 1 2 3

NO OF WEEK
 2 3 4
weight Reps weight Reps weight Reps

20 10
75 10
15 12

WEGIHT
 3 4 5

NO OF WEEK
NO OF WEEK 1 2 3 4
WEGIHT 30 20 0 0
reps 10 10 0 0
squat
 Push_2
middle & lower 1
weight Reps
FLAT BENCH 30 10
FLAT DB PRESS 30 11
DB FLY cable 15 9
STANDING LATERAL RAISES 10 12
CABLE PUSHDOWN 50 11
OVERHEAD ROPE EXTENSION 30 12
ABS searted bench
warm up

NO OF WEEK 1 2
WEGIHT 30 35
reps 10 6

40

35

30
 40

35

30

25

flat pench
Axis Title

20

15

10

0
0 1 2 3 4

NO OF WEEK
 2 3 4
weight Reps weight Reps weight Reps
35 6 35 6
30 10 30 10
15 10 15 10
10 12 10 12
50 11 50 11
35 10 35 10

3 4
35 0
6 0
t pench

3 4 5
 Pull_2
2
weight Reps weight
BARBELL ROW cable 30 10 50
LAT PULLDOWN 64 13 64
LAT PRAYER 61 10
UPRIGHT ROW CABLE 36 12 50
trabes 35 10 35
EZ cable CUR 30 643 drop
REVERSE CABLE CURL 30 10 30

warm up
2 3 4
Reps weight Reps weight Reps
9
13

10
10
10
10