TRAINING (Week 1-4)

CHEST DAY
(Monday)
Rest Period Exercise Sets Reps Notes
45 second rest Cable Flies 4 working sets (Handles squeezed Have cables locked
between sets (squeeze handles to eye level) in at mid chest
to eye level) super 12 reps level. 12 reps
set with Cable flies (Handles squeezed squeezing handles
(squeeze handles to groin level) to eye level
to groin level) 12 reps followed by 12
reps squeezing
handles down to
groin level
90 second rest Bench Press 1 warm up set (Warm up) Work from lighter
between sets 4 working sets 20 reps weight (higher rep
(Working sets) range) to heavier
4-12 reps weight (lower rep
range)
90 second rest Incline dumbbell 4 sets (Incline dumbbell Work from lighter
between sets press super set press) weight (higher rep
with incline 6-12 reps range) to heavier
dumbbell flies (Incline dumbbell weight (lower rep
flies) range)
6-12 reps
45 second rest Dips 4 sets (Working sets)
between sets (Assisted or 10-20 reps
weighted)
60 second rest Flat machine chest 4 sets (Working sets) Work from lighter
between sets press on a machine 6-12 reps weight (higher rep
range) to heavier
weight (lower rep
range)
45 second between Peck deck 4 sets (Working sets) Work from lighter
sets 10-20 reps weight (higher rep
range) to heavier
weight (lower rep
range)
-2 minute rest between each exercise

BACK DAY (Tuesday)

Rest Period Exercise Sets Reps Notes
45 second rest Lat-Pulldown with 1 warm up set (Warm up) Work from lighter
between sets straight bar 4 working sets 20 reps weight (higher rep
attachment (Working Sets) range) to heavier
6-12 reps weight (lower rep
range)
45 second rest Reverse Grip Lat- 1 warm up set (Warm up) Work from lighter
between sets Pulldown with 4 working sets 20 reps weight (higher rep
straight bar (Working sets) range) to heavier
attachment 6-12 reps weight (lower rep
range)
120 second rest T-bar rows with v- 1 warm up set (Warm up) Work from lighter
between sets bar attachment 4 working sets 20 reps weight (higher rep
(Working sets) range) to heavier
4-12 reps weight (lower rep
range)
60 second rest Dumbbell rows 4 sets (Working sets) Work from lighter
between sets (one arm at a time) 6-12 reps each arm weight (higher rep
range) to heavier
weight (lower rep
range)
60 second rest Reverse grip cable 4 sets (Working sets) Work from lighter
between sets rows with straight 6-12 reps weight (higher rep
bar attachment range) to heavier
weight (lower rep
range)
90 second rest Cable Pullovers 4 sets (Cable pullovers) Work from lighter
between sets superset with pull- 10-20 reps weight (higher rep
ups (any variation) (Pull-ups) range) to heavier
Until Failure weight (lower rep
range)
-2 minute rest between each exercise

LEG DAY (Wednesday)

Rest Period Exercise Sets Reps Notes
45 second rest Leg extensions 1 warm up set (Warm up) Work from lighter
between sets 4 working sets 30 reps weight (higher rep
(Working Sets) range) to heavier
10-20 reps weight (lower rep
range)
45 second rest Laying leg curls 1 warm up set (Warm up) Work from lighter
between sets 4 working sets 25 reps weight (higher rep
(Working sets) range) to heavier
10-20 reps weight (lower rep
range)
120 second rest Back Squats 1 warm up set (Warm up) Work from lighter
between sets 4 working sets 25 reps weight (higher rep
(Working Sets) range) to heavier
4-12 reps weight (lower rep
range)
90 second rest Hack Squats 4 sets (Working sets) Work from lighter
between sets 6-12 reps weight (higher rep
range) to heavier
weight (lower rep
range) FEET CLOSE
TOGETHER/HEELS
TOUCHING
90 second rest Stationary Lunges 4 sets (Working sets) Work from lighter
between sets with dumbbells 6-12 reps each leg weight (higher rep
range) to heavier
weight (lower rep
range) ONE LEG AT
A TIME
90 second rest Seated leg curls 4 sets (Seated leg curls) Work from lighter
between sets super set with hip 10-20 reps weight (higher rep
abductions (Hip abductions) range) to heavier
10-20 reps weight (lower rep
range)
-2 minute rest between each exercise

SHOULDER DAY (Thursday)

Rest Period Exercise Sets Reps Notes
45 second rest Side laterals with 1 warm up set (Warm up) Work from lighter
between sets dumbbells 4 working sets 30 reps weight (higher rep
(Working Sets) range) to heavier
10-20 reps weight (lower rep
range)
45 second rest Front Raises with 4 working sets (Working sets) Work from lighter
between sets dumbbells 6-12 reps weight (higher rep
range) to heavier
weight (lower rep
range)
120 second rest Shoulder Press 1 warm up set (Warm up) Work from lighter
between sets with Barbell 4 working sets 20 reps weight (higher rep
(Working sets) range) to heavier
6-12 reps weight (lower rep
range)
90 seconds Reverse peck deck 4 sets (Reverse peck Work from lighter
between sets super set with bent deck) weight (higher rep
over rows with 10-20 reps range) to heavier
barbell (Elbows (Bent over barbell weight (lower rep
flared out, rows) range)
focusing on 10-20 reps
pulling with rear
delt)
60 second rest Cable side laterals 4 sets (Working sets) Work from lighter
between sets (starting from 6-12 reps each arm weight (higher rep
behind the back) range) to heavier
weight (lower rep
range) one arm at a
time
-2 minute rest between each exercise

ABDOMINAL DAY (Friday)

Rest Period Exercise Sets Reps Notes
30 second rest Crunches Super 4 sets (Crunches) Laying on
between sets Set with Oblique 20 reps floor/mat
Crunches (Oblique
Crunches)
10 reps each
oblique

45 second rest Hanging Leg 4 sets (Hanging Leg

between sets raises (feet Raises)
together) Super Set 20 reps
with Hanging (Hanging Oblique
Scissor Kicks Raises)
5 rep each oblique
1 minute Weighted 4 sets 25 reps
Abdominal Crunch
machine
1 minute Weighted Oblique 4 sets 15 reps each side
Crunches
1 minute Mountain 4 sets Mountain
Climbers super set Climbers for 20
with planks sec/plank for 40se
-1 minute 30-second rest between each exercise

ARM DAY (Sunday)

Rest Period Exercise Sets Reps Notes
45 second rest Triceps Extension 1 warm up set (Warm up) Work from lighter
between sets with rope 4 working sets 30 reps weight (higher rep
attachment (Working Sets) range) to heavier
6-12 reps weight (lower rep
range)
45 second rest Cable Curls with 1 warm up set (Warm up) Work from lighter
between sets straight bar 4 working sets 30 reps weight (higher rep
attachment (Working sets) range) to heavier
6-12 reps weight (lower rep
range)
90 second rest Skull Crushers 4 sets (Skull crushers) Work from lighter
between sets with barbell 6-12 reps weight (higher rep
superset with (Barbell Curls) range) to heavier
barbell curls 6-12 reps weight (lower rep
range)
60 second rest Hammer curls with 4 sets (Working sets) Work from lighter
between sets dumbbells 6-12 reps each arm weight (higher rep
range) to heavier
weight (lower rep
range)
60 second rest Reverse grip 4 sets (Working sets) Work from lighter
between sets triceps extension 6-12 reps weight (higher rep
with straight bar range) to heavier
attachment weight (lower rep
(supinated hand range)
grip)
45 second rest Preacher curls 4 sets (Working sets) Work from lighter
between sets 10-20 reps weight (higher rep
range) to heavier
weight (lower rep
range)
60 second rests Dips 4 sets Until Failure
between sets
-2 minute rest between each exercise

USE A WEIGHT IN WHICH YOU REACH MUSCLE FAILURE WITHIN THE

GIVEN REP RANGES PROVIDED FOR EVERY SET/EXERCISE
*TERMS:

Super set:
-Quickly move from one exercise to a different exercise without taking a break for rest in between the
exercises
Drop set:
-To continue an exercise with a lower weight once muscle failure has been reached at a higher weight
Supinated Hand Grip:
-Palms facing upward or facing towards the body
Pronated Hand Grips:
-Palms facing downward or away from the body