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.


