LEGS
|
EXERCISE |
SETS |
REPS |
|
|
1. Leg Extensions |
5 |
20 |
|
|
2. Wide Stance High Feet Placement Leg Press |
4 |
15 |
|
|
3. Superset |
4 |
|
|
|
GHD For Hamstrings |
|
10 |
|
|
Close Stance DB Front Squats |
|
12 |
|
|
4. Week 1-Wide Stance Low Bar Squats |
4 |
4 |
|
|
Week 2-High Bar Normal Stance Squats |
6 |
3 |
|
|
Week 3-Box Squats |
5 |
5 |
|
|
Wide Stance Low Bar Squats |
7 |
1 |
|
|
5. Walking Lunges (Non-stop) |
1 |
10 minutes |
|
CHEST & ABS
|
EXERCISE |
SETS |
REPS |
|
|
1. Week 1-Decline Bench Press |
4 |
8 |
|
|
Week 2-Flat Bench Press |
4 |
8 |
|
|
Week 3-Close Grip Flat Bench Press (Chest Version) |
4 |
8 |
|
|
Week 4-Incline Bench Press |
4 |
8 |
|
|
2. Modified Flat Bench DB Press |
4 |
8 |
|
|
3. Flat Bench DB Flye |
4 |
8 |
|
|
4. Incline Bench DB Flye |
4 |
8 |
|
|
5. Hanging Leg Raises |
5 |
20 |
|
|
6. Weighted Walking Lunges (Non-stop. Use DBs or Weighted Vest) |
1 |
10 minutes |
|
BACK
|
EXERCISE |
SETS |
REPS |
|
|
1. Hyperextension |
6 |
12-15 |
|
|
2. Behind The Back Lat Pulldown |
4 |
12 |
|
|
3. Inverted Rows |
4 |
12 |
|
|
4. Mid Row With Back Extended |
4 |
8-10 |
|
|
5. Close Grip Pull Downs |
4 |
8-10 |
|
|
6. Weighted Walking Lunges (Non-stop. Use DBs or Weighted Vest) |
1 |
10 minutes |
|
SHOULDERS
|
EXERCISE |
SETS |
REPS |
|
|
1. DB Shoulder Press |
5 |
6-8 |
|
|
2. Behind The Back Upright Row |
4 |
10 |
|
|
3. Smith Machine Upright Row |
4 |
10 |
|
|
4. DB Lateral Raises (Heavy) |
4 |
10-12 |
|
|
5. DB Rear Delt Raises |
5 |
15 |
|
|
6. Walking Lunges (Non-stop.) |
1 |
10 minutes |
|
ARMS
|
EXERCISE |
SETS |
REPS |
|
|
1. Triceps Pressdowns (Non-stop. Ask partner to randomly load weights on each set. If not partner then load yourself randomly) |
10 |
10 |
|
|
2. Cable Curl (Non-stop. Ask partner to randomly load weights on each set. If not partner then load yourself randomly) |
10 |
10 |
|
|
3. DB Seated Overhead Extensions |
4 |
To Failure |
|
|
4. Incline DB T-curls |
3 |
10 |
|
|
5. Superset |
4 |
|
|
|
Diamond Push-ups |
|
10 |
|
|
Bench Dips |
|
20 |
|
|
6. Single Arm High Pulley Curls |
4 |
15 |
|
|
7. Walking Lunges (Non-stop.) |
1 |
10 minutes |
|
DEADLIFT, CALVES, ABS & LUNGES
|
EXERCISE |
SETS |
REPS |
|
|
1. Week 1-Sumo Deadlift (Without Belt) |
6 |
3 |
|
|
Week 2-Conventional Deadlift (Without Belt) |
6 |
3 |
|
|
Week 3-Sumo deadlift (With Belt) |
6 |
3 |
|
|
Week 4-Conventional Deadlift (With Belt) |
6 |
3 |
|
|
2. Leg Press Calf Raises (Toes in) |
4 |
20 |
|
|
3. Leg Press Cal Raises (Toes out) |
4 |
20 |
|
|
4. Ab Wheel |
4 |
10-20 |
|
|
5. Cable Crunches |
4 |
20-25 |
|
|
6. Stick Twists |
6 |
50 |
|
|
1. Walking Lunges (Non-stop.) |
1 |
15 minutes |
|
LEGS
|
EXERCISE |
SETS |
REPS |
|
|
1. Leg Extensions |
5 |
20 |
|
|
2. Wide Stance High Feet Placement Leg Press |
4 |
15 |
|
|
3. Superset |
4 |
|
|
|
GHD For |
|
10 |
|
|
Close |
|
12 |
|
|
4. Week 1-Wide Stance Low Bar Squats |
4 |
4 |
|
|
Week |
6 |
3 |
|
|
Week 3-Box Squats |
5 |
5 |
|
|
Wide Stance Low Bar Squats |
7 |
1 |
|
|
5. Walking Lunges (Non-stop) |
1 |
10 minutes |
|
CHEST & ABS
|
EXERCISE |
SETS |
REPS |
|
|
1. Week 1-Decline Bench Press |
4 |
8 |
|
|
Week
2-Flat Bench Press |
4 |
8 |
|
|
Week
3-Close Grip Flat Bench Press (Chest Version) |
4 |
8 |
|
|
Week
4-Incline Bench Press |
4 |
8 |
|
|
2. Modified Flat Bench DB Press |
4 |
8 |
|
|
3. Flat Bench DB Flye |
4 |
8 |
|
|
4. Incline Bench DB Flye |
4 |
8 |
|
|
5. Hanging Leg Raises |
5 |
20 |
|
|
6. Weighted Walking Lunges (Non-stop. Use DBs or Weighted Vest) |
1 |
10 minutes |
|