3

2
Monday
1
Push
CHEST,SHOULDER,TRICEPS
. Bench Press - 4 sets of 8-11 reps
. Incline Dumbbell/bar Press - 3 sets of 8-11 reps
. Dumbbell/bar Shoulder Press - 3 sets of 8-11 reps
. Lateral Raises - 3 sets of 10-15 reps
. Tricep Dips - 4 sets of 8-11 reps
. Tricep Pushdowns - 3 sets of 10-15
reps + a super drop set

Tuesday
Pull
6
BACK,BICEPS
. Deadlifts - 4 sets of 6-10 reps
. Pull-Ups or Lat Pulldowns - 4 sets of 8-11 reps
5
. Bent-Over Rows/dumbell rows - 3 sets of 8-11 reps
. Face Pulls - 3 sets of 10-15 reps
. Bicep Curls (Barbell or Dumbbell) - 4
sets of 8-11 reps
4
. Hammer Curls - 3 sets of 10-15 reps

Wednesday
3
LEGS
1. Squats
● 4 sets of 8-10 reps
2
. Walking/standing Lunges
● 3 sets of 10-12 steps per leg
. Leg Press
● 3 sets of 10-12 reps
. Romanian Deadlifts
● 4 sets of 8-10 reps
. Leg Extension
● 3 sets of 10-12 reps
. Standing Calf Raises
● 4 sets of 12-15 reps

Thursday
6
Push
CHEST,SHOULDER,TRICEPS
. Push-Ups - 3 sets of 10-15 reps
5
. Incline/decline benchpress - 3 sets of 8-11 reps
. Military Press - 4 sets of 8-11 reps
4
. Chest Flyes - 3 sets of 8-11 reps
. Rear Delt Flyes - 3 sets of 10-15 reps
3
. Skull Crushers - 4 sets of 8-11 reps
2
Friday
1
Pull
BACK,BICEPS
. T-Bar Rows - 4 sets of 6-8 reps
. Chin-Ups or Cable Pulldowns - 4
sets of 8-10 reps
. Seated/dumbell Cable Rows - 3 sets of 8-10reps
. Reverse Flyes - 3 sets of 10-12 reps
. Preacher Curls - 4 sets of 8-10 reps
. Concentration Curls - 3 sets of 10-12
reps

Saturday
6
LEGS
5
. Squats: 3 sets of 10-12 reps. leg strength.
. Leg Press: 3 sets of 10-12 reps. quadriceps and glutes.
4
. Lunges: 3 sets of 12 reps (each leg) entire leg.
. Leg Curls: 3 sets of 10-12 reps. hamstrings.
3
. Calf Raises: 3 sets of 12-15 reps
. Plyometric Exercises:
2
– Incorporate box jumps, lateral jumps, or agility ladder drills to improve
1
explosiveness and agility.Do 3 sets of each exercise.