Day 1 |
Exercise |
Sets x Reps |
Muscle Group |
Barbell Incline Bench Press On Bench |
3 x 8 |
Chest |
REST |
1 x 120 |
TIPS |
Dumbbell Bench Press On Bench Both Arms |
3 x 10 |
Chest |
REST |
1 x 120 |
TIPS |
Laying On Incline Bench Dumbbell Flys Both Arms |
3 x 12 |
Chest |
REST |
1 x 60 |
TIPS |
Standing Mid Cable Flys Both Arms |
2 x 15 |
Chest |
REST |
1 x 60 |
TIPS |
Barbell Incline Bench Press On Bench |
2 x 15 |
Chest |
REST |
1 x 60 |
TIPS |
Standing Bicep Curl Barbell Both Arms |
3 x 8 |
Arms |
REST |
1 x 120 |
TIPS |
Incline Dumbbell Biceps Curl One arm |
3 x 10 |
Arms |
REST |
1 x 60 |
TIPS |
Cable Concentration Bicep Curl |
3 x 12 |
Arms |
REST |
1 x 60 |
TIPS |
Standing Bicep Curl Barbell Both Arms |
2 x 15 |
Arms |
REST |
1 x 60 |
TIPS |
Hanging Leg Raise |
2 x 6 |
Abs |
REST |
1 x 60 |
TIPS |
Laying on Ground Abdominal Crunches Hands by Head |
1 x 60 |
Abs |
REST |
1 x 60 |
TIPS |
Hanging Leg Raise |
2 x 60 |
Abs |
Day 2 |
Exercise |
Sets x Reps |
Muscle Group |
Barbell Squat |
3 x 6 |
Legs |
REST |
1 x 120 |
TIPS |
Machine Leg Press Both Legs |
3 x 10 |
Legs |
REST |
1 x 120 |
TIPS |
Barbell Back Lunge |
3 x 10 |
Legs |
REST |
1 x 120 |
TIPS |
Seated Machine Leg Extension Both Legs |
3 x 12 |
Legs |
REST |
1 x 120 |
TIPS |
Prone Machine Leg Curl Both Legs |
3 x 12 |
Legs |
REST |
1 x 60 |
TIPS |
Barbell Squat |
2 x 15 |
Legs |
REST |
1 x 60 |
TIPS |
Standing Calf Raise |
3 x 6 |
Legs |
REST |
1 x 120 |
TIPS |
Seated Calf Raise |
2 x 15 |
Legs |
Day 3 |
Exercise |
Sets x Reps |
Muscle Group |
Standing Barbell Military Press |
3 x 8 |
Shoulders |
REST |
1 x 120 |
TIPS |
Standing Dumbbell Upright Row Both Arms |
2 x 10 |
Shoulders |
REST |
1 x 120 |
TIPS |
Standing Cable Side Raise One Arm |
3 x 12 |
Shoulders |
REST |
1 x 120 |
TIPS |
Standing Dumbbell Rear Delt Raise Both Arms |
3 x 12 |
Shoulders |
REST |
1 x 120 |
TIPS |
Standing Barbell Military Press |
2 x 15 |
Shoulders |
REST |
1 x 120 |
TIPS |
Standing Barbell Shrugs |
3 x 6 |
Shoulders |
REST |
1 x 120 |
TIPS |
Standing Dumbbell Shrugs |
2 x 12 |
Shoulders |
REST |
1 x 60 |
TIPS |
Standing Barbell Shrugs |
2 x 15 |
Shoulders |
REST |
1 x 60 |
TIPS |
Bent Over Cable Crunch |
2 x 8 |
Abs |
REST |
1 x 120 |
TIPS |
Leg Lifts on Ground |
3 x 25 |
Abs |
REST |
1 x 60 |
TIPS |
Bent Over Cable Crunch |
2 x 15 |
Abs |
Day 4 |
Exercise |
Sets x Reps |
Muscle Group |
Barbell Bent Over Wide Grip Rows Both Arms |
3 x 8 |
Back |
REST |
1 x 120 |
TIPS |
Pull-Up/ Chin |
3 x 10 |
Back |
REST |
1 x 120 |
TIPS |
Seated Cable Row |
3 x 12 |
Back |
REST |
1 x 120 |
TIPS |
Seated On Bench Cable Lat Pulldowns One Arm |
3 x 15 |
Back |
REST |
1 x 60 |
TIPS |
Barbell Bent Over Wide Grip Rows Both Arms |
2 x 15 |
Back |
REST |
1 x 60 |
TIPS |
Barbell Close Grip Bench Press with bands |
3 x 8 |
Chest |
REST |
1 x 120 |
TIPS |
Standing Cable Triceps Extension Both Arms |
3 x 10 |
Arms |
REST |
1 x 120 |
TIPS |
Standing Both Legs Over Head Tricep Extension Both Arms |
3 x 12 |
Arms |
REST |
1 x 60 |
TIPS |
Barbell Close Grip Bench Press with bands |
2 x 15 |
Chest |