workout

 1-minute rest between each set.

 Weight is a guide, do to whatever feels comfortable, but must feel it!!!!

Monday:

Legs

Warm up
- 15 mins fast walk on treadmill at incline
Squat rack
- Pyramid set (light – heavy – light) (5kg x 20 reps, 8kg x 15 reps, 10kg x 10 reps, 15kg x 2reps) x 4 set

- Drop set (Heavy – light) (15kg x 5, 10kg x 8 reps, 8kg x 10 reps, 5kg x 20 or each to failure)

- Conventional squat (3 x 12 reps)

- (light – heavy) maybe PB set once every two weeks. Increase weight until maximum is reached don’t ego lift!
 Quad extensions (quads)
- 4 x 12 reps

Hamstring curls
- 4 x 12 reps

Triset x 3
1. Calf raises x 20 reps
2. single leg squats (dumbbells) x 15reps
3. leg press x 15 reps (Do not lock your legs out at the top)
(only rest after all sets have been completed)
Tuesday:

Back and Biceps

Warm up
- 5 kg weight (biceps, triceps, shoulders, bent over row x 20 reps on each x 3)
Deadlifts
- 3 x 10 reps (Technique is extremely important!!)

Quadra set x 4 (squeeze on each rep)

1. Biceps curls x 10 reps
2. bent over row x 10 reps
3. hammer curls x 10 reps
4. Lat pull downs x 10 reps

cable bicep curls (single arm)

- 4 x 12 reps
 Cable lat pull down.
- 4 x 12 reps

Wednesday:

Chest and triceps

Warm up
- 5 kg weight (Chest, biceps, triceps, shoulders, bent over row x 20 reps on each x 4)
Free weight dumbbell (Super set)
1. inclined bench x 12 reps
2. flat bench x 12 reps
3. decline bench x 12 reps
 cable chest fly (Superset)
1. high to low (Pull cables from high down to low) x 10reps.
2. mid to mid (pull cables from mid-range to mid of chest) x 10 reps.
3. low to high (Pull cables from low to high) 10 x reps.

triceps pull downs.

- 3 x 12 reps

Triceps kickbacks (drop set)

- 2,4,6,8,10,12,14,16,18,20 (start heavy as possible and reduce weight each time.)
 Dips
- To failure
Cardio
15–20-minute step machine

Thursday

Legs

Warm up
- 15 minutes fast walk on treadmill at an incline.
Leg press
- 4 x 12 conventional press

Squat rack/calf raises (Superset)

- 4 x 10 conventional squats (5 second pause at the bottom)
- 4 x 10 plate calf raises (squeeze calves at the top of every reps
(jump from squats into calf raises to complete one set)

Leg extension (conventional)

4 x 12 (Squeeze quads at the top of every rep)
 Hamstring extension (7,8,9)
- 3 x 7,8,9 (start with 7 reps and after 7 reps hold the squeeze for 7 seconds then do 8 reps and after 8 reps hold
for 8 second, repeat with 9)

Stiff legged deadlifts

- 4 x 10

Cheat day after leg day (1.5 hours in the evening, eat anything you want as much as you want)

Friday

Shoulders

Warm up
- 5 kg weight (Chest, biceps, triceps, shoulders, bent over row x 20 reps on each x 4)
Overhead dumbbell press & bent over flies (superset)
- 4 x 12

Dumbbell Lateral raise

- 4 x 10

Rear delt machine

- 4 x 10 ( squeeze with each rep)

Military press and shrugs (superset)

 - 4 x 10

Machine lateral raises

- 4 x 10

Saturday

- Rest day

Sunday

Chest and triceps

Warm up
- 5 kg weight (Chest, biceps, triceps, shoulders, bent over row x 20 reps on each x 4)
Free weight dumbbell (Tri set)
4. inclined bench x 12 reps
5. flat bench x 12 reps
6. decline bench x 12 reps
 Cable flies bench (Triset)
4. high to low (Pull cables from high down to low) x 10reps.
5. mid to mid (pull cables from mid-range to mid of chest) x 10 reps.
6. low to high (Pull cables from low to high) 10 x reps.

Cable overhead extension, bench dip, narrow push ups (Triset to failure)
- 4 x to failure

Ez bar skull crusher

- 4 x 10 reps
 Important

1. Drink plenty of water (2-3 liters a day)

2. Keep your form on every exercise it is incredibly important.
3. If you feel extremely tired, then have another rest day through the week but do not have two rest days
together.
4. Mix the weights up to your choosing! I would recommend doing one week heavy/ low reps and one week light/
high reps.
5. Stick to diet!!!!!! Most important of all.