| Day 1 - Back | Sets | Reps |
|---|---|---|
| Front Pulldowns | 4 | 12-6 |
| Barbell Rows | 3 | 12-8 |
| Dumbell Rows | 3 | 10-6 |
| Seated Machine Rows | 3 | 10-6 |
| Deadlifts | 4 | 10-4 |
| Day 2 - Chest | Sets | Reps |
|---|---|---|
| Barbell Bench Press | 4 | 12-6 |
| Incline Dumbell Press | 3 | 12-8 |
| Dumbell Flyes | 3 | 15-10 |
| Machine Press | 3 | 20-15 |
| Cross Cables | 4 | 15-10 * Drop set on each set |
| Day 3 - Legs | Sets | Reps |
|---|---|---|
| Quads | ||
| Barbell Squats | 4 | 12-6 |
| Leg Press | 3 | 15-10 |
| Walking Lunges | 3 | 20 |
| Leg Extension | 3 | 50-30 * Drop set on each set |
| Lying Leg Curl | 3 | 15-10 |
| Stiff Leg Deadlift | 3 | 12-8 |
| Day 4 – Shoulder, Calves | Sets | Reps |
|---|---|---|
| Dumbell Shoulder Press | 4 | 12-6 |
| Side Lateral Raise | 4 | 12-6 |
| Barbell Upright Rows | 3 | 12-8 |
| Rear Laterals | 3 | 12-8 |
| Dumbell Front Raise | 3 | 15-12 |
| Dumbell Shrugs | 3 | 12-8 |
| Standing Calf Raises | 6 | 15-8 |
| Seated Calf Raises | 6 | 40-15 |
| Day 5 Arms, Abs | Sets | Reps |
|---|---|---|
| BICEPS | ||
| Barbell Curl | 4 | 12-6 |
| Dumbell Curl | 3 | 12-8 |
| Hammer Curl | 3 | 12-8 |
| Reverse Curl | 3 | 15-10 |
| TRICEPS | ||
| Tricep Pushdowns | 6 | 20-10 |
| Dumbell Tricep Extension | 3 | 10-6 |
| Reverse Skull Crushers | 3 | 12-8 |
| Seated Dips (Weighted) | 3 | 12-8 * Drop set on each set |
| ABS | ||
| Hanging Leg Raise | 4 | 4 Sets to failure |
| Crunches | 3 | 3 Sets to failure |
*Cardio should be performed thrice a week for 20-30 minutes per session. Cardiovascular training can include jogging, treadmill, cycling, stationary bike, stair climbing, rowing or stepping.
