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Day 1: Chest and back | Day 2: Legs and core | Day 3: Rest | Day 4: Shoulders and arms | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Dumbbell Decline Bench Press![]() | 3 - 5 sets | 6 - 8 reps | 120s | A1(40x0) Rest 10 seconds before A2 |
1B. Cable Chest Press![]() | 3 - 5 sets | 10 - 12 reps | 120s | A2(3010) Rest 90 seconds before A3 |
1C. Weighted Chin-up | 3 - 5 sets | 6 - 8 reps | 120s | A3(30x0) Rest 10 seconds before A4 |
1D. Seated Row Using Rope | 3 - 5 sets | 10 - 12 reps | 120s | A4(3110) Rest 120 seconds before repeating whole cycle. |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Narrow Stance High Bar Back Squat | 3 - 4 sets | 6 - 8 reps | 150s | A1(40x0) Rest 10 seconds before A2 |
1B. Dumbbell Step-Up![]() | 3 - 4 sets | 10 - 12 reps | 150s | A2(3010) |
2. Barbell Good-morning | 3 sets | 8 - 12 reps | 90s | (3010) |
3. Exercise Ball Plank![]() | 3 - 4 sets | 45 - 90s | 90s | |
4. Twisting Hanging Knee Raise | 3 - 4 sets | 8 - 12 reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Seated Dumbbell Shoulder Press![]() | 3 - 4 sets | 6 - 8 reps | 150s | A1(40x0) Rest 10 seconds before A2 |
1B. Cable Lateral Raise![]() | 3 - 4 sets | 10 - 12 reps | 150s | A2(3110) |
2A. Barbell Curls Lying Against An Incline![]() | 3 - 4 sets | 6 - 10 reps | 90s | B1(4010) Rest 10 seconds before B2 |
2B. EZ Bar Reverse Grip Barbell Curl![]() | 3 - 4 sets | 6 - 10 reps | 90s | B2(4010) Rest 90 seconds before B3 |
2C. Standing Overhead EZ Bar Tricep Extension | 3 - 4 sets | 6 - 10 reps | 90s | B3(4010) Rest 10 seconds before B4 |
2D. Cable Tricep Kickback![]() | 3 - 4 sets | 6 - 10 reps | 90s | B4(4010) Rest 90 seconds before you repeat another cycle. |
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