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Day 1: Legs and Abs | Day 2: Chest and Back | Day 3: Rest | Day 4: Arms and Shoulder | Day 5: Rest | Day 6: Rest | Day 7: Rest |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 10 sets | 10 reps | 90s | |
2. Romanian Deadlift | 4 sets | 8 reps | 60s | |
3. Walking Dumbbell Lunge | 3 sets | AMAP reps | 60s | Always maintain equal repetitions in both legs. |
4. Seated Calf Raise Machine![]() | 3 sets | 10 reps | 60s | Hold and squeeze at the top for 2 seconds, then come down slowly. |
5. Kneeling Ab Wheel![]() | 3 sets | AMAP reps | 60s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 10 sets | 10 reps | 90s | |
2. Bent Over Barbell Row | 10 sets | 10 reps | 90s | |
3. Cable Crossovers (upper chest)![]() | 3 sets | 10 reps | 60s | |
4. Chin-up![]() | 3 sets | 10 reps | 60s | If you are unable to do Chin Up with proper form, do Reverse Grip Lat Pull Down instead. |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Close-Grip Bench Press![]() | 10 sets | 10 reps | 90s | |
1B. Barbell Biceps Curl![]() | 10 sets | 10 reps | 90s | |
2. Seated Lateral Raise | 3 sets | 10 reps | 60s | |
3. Bent Over Low Pulley Rear Delt Fly | 3 sets | 10 - 12 reps | 60s |
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