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Day 1: Monday - Lower Body | Day 2: Tuesday - Upper Body | Day 3: Rest | Day 4: Thursday - Lower Body | Day 5: Friday - Upper Body | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Barbell Squat | 4 sets | 8 - 12 reps | 60s | |
1B. Bodyweight Squat | 4 sets | 12 - 20 reps | 60s | |
2A. Stiff-Legged Dumbbell Deadlift | 4 sets | 8 - 12 reps | 60s | |
2B. Lying Leg Curls | 4 sets | 12 - 20 reps | 60s | |
3A. 45 Degree Leg Press | 3 sets | 8 - 12 reps | 60s | |
3B. Bodyweight Reverse Lunge | 3 sets | 3 reps | 60s | Each leg |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Barbell Bench Press | 4 sets | 8 - 12 reps | 60s | |
1B. Push-up | 4 sets | 12 - 20 reps | 60s | |
2A. Bent Over Barbell Row | 4 sets | 8 - 12 reps | 60s | |
2B. Inverted Row![]() | 4 sets | 12 - 20 reps | 60s | |
3A. Dumbbell Lateral Raise![]() | 3 sets | 8 - 12 reps | 60s | |
3B. Front Two-Dumbbell Raise![]() | 3 sets | 8 - 12 reps | 60s | |
3C. Rear Delt Raise | 3 sets | 8 - 12 reps | 60s | |
4A. Barbell Biceps Curl![]() | 3 sets | 7 reps | 60s | Bottom to Middle |
4B. Barbell Biceps Curl![]() | 3 sets | 7 reps | 60s | Middle to Top |
4C. Barbell Biceps Curl![]() | 3 sets | 7 reps | 60s | Bottom to Top
Further explanation: https://www.muscleandfitness.com/workouts/arms-exercises/add-inches-your-biceps-21s |
4D. Seated Dumbbell Overhead Triceps Extension![]() | 3 sets | 8 - 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Barbell Deadlift | 4 sets | 8 - 12 reps | 60s | |
1B. Straight Leg Toe Touch (Floor Toe Reach) | 4 sets | 10 reps | 60s | Each leg |
2A. Front Squat (Clean Grip)![]() | 3 sets | 8 - 12 reps | 60s | |
2B. Bodyweight Side Lunge | 3 sets | 10 reps | 60s | Each side |
3A. Leg Extensions | 3 sets | 8 - 12 reps | 60s | |
3B. Lying Leg Curls | 3 sets | 8 - 12 reps | 60s | |
4A. Barbell Standing Leg Calf Raise | 3 sets | 20 reps | 60s | |
4B. Seated Calf Raise Machine![]() | 3 sets | 20 reps | 60s | |
4C. Jump Rope: Basic Hop![]() | 3 sets | 60s | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Standing Dumbbell Press | 4 sets | 8 - 12 reps | 60s | |
1B. Band Pull Apart | 4 sets | 12 - 20 reps | 60s | |
2A. Bent Over Two-Dumbbell Row | 4 sets | 8 - 12 reps | 60s | |
2B. Pull-up | 4 sets | 12 - 20 reps | 60s | |
3A. Incline Dumbbell Press![]() | 4 sets | 8 - 12 reps | 60s | |
3B. Dumbbell Fly On Incline Bench![]() | 4 sets | 12 - 20 reps | 60s | |
4A. Standing Dumbbell Biceps Curl | 3 sets | 8 - 12 reps | 60s | |
4B. Rope Tricep Extension | 3 sets | 8 - 12 reps | 60s |
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