Monday : Upper Body

Exercise Reps Tempo Rest

Bench Press 4 sets of 6 reps controlled 90 seconds
Seated Cable Rows 4 sets of 6 reps controlled 90 seconds

Superset:
Arnold Press 3 sets of 12 reps fast 90 seconds
Chinups 4 sets of 6 reps fast 90 seconds

Abs: Barbell Side Bends: 3 sets of 8 reps on each side (30 seconds of rest)

Tuesday: Lower Body

Exercise Reps Tempo Rest

Barbell Squat 4 sets of 6 reps controlled 120 seconds
Deadlift 4 sets of 6 reps controlled 120 seconds

Superset:
Dumbbell Lunges 3 sets of 6 reps controlled 90 seconds
Barbell Step-Ups 3 sets of 6 reps controlled 90 seconds

Abs: Seated Barbell Twist, Barbell Side Bends,

Wednesday: Abs

Upper Inner Outer Lower

Crunches Plank Seated Barbell Twist Lying Leg Raises
Rope Crunches Crunches Oblique Crunches Hanging Leg ”
Russian Twists Reverse Crunches

Thursday: Chest

Upper: Middle: Lower: Exercise:

Incline Flat Decline Barbell Bench Press: 3 Sets Of 4-6 Reps
Incline Flat Decline Dumbbell Bench Press: 3 Sets Of 8 Reps
Incline Flat Decline Dumbbell Flyes: 3 Sets Of 8-12 Reps
Pushups: 3 Sets Of 12 Reps
Dips Chest Version: 3 Sets Of 8-12 Reps

Friday – Rest (^^,)

Saturday: Compound Exercise:

Barbell Squat Dumbbell Lunges

Barbell Bench Press Lat Pull Downs,
One Arm Dumbbell Row Dumbbell Shoulder Press, Air Bike

Sunday:

Cardio – Jogging (20mins), Lateral Hops + Forward Lunges

Abs

Sample Workout 1:

* Cable Crunches: 3 sets of 8-12 reps (30-45 seconds of rest)

* Side Bends: 3 sets of 12 reps (30 seconds of rest)
* Crunches: 3 sets of 12 reps (30 seconds of rest)
* Reverse Crunches: 3 sets of 12-15 reps (45 seconds of rest)

Sample Workout 2:

* Barbell Twists: 3 sets of 8-12 reps (30 seconds of rest)

* Air Bike Crunches: 3 sets of 12 reps (30-45 seconds of rest)
* Hands Over Head Crunches: 3 sets of 12-15 reps (30 seconds of rest)
* Lying Leg Raises: 3 sets of 8 reps (30 seconds of rest)

Sample Workout 3:

* Frog Sit Ups: 3 sets of 12-15 reps (30 seconds of rest)

* Jackknife Sit Ups: 3 sets of 12-15 reps (30 seconds of rest)
* Oblique Crunches: 3 sets of 12 reps (30 seconds of rest)
* Reverse Crunch: 3 sets of 12 reps (30 seconds of rest)

Sample Workout 4:

* Russian Twist: 3 sets of 12-15 reps (30 seconds of rest)

* Ab Crunch Machine: 3 sets of 8-12 reps (30-45 seconds of rest)
* Barbell Side Bends: 3 sets of 8 reps on each side (30 seconds of rest)
* Crunch - Legs On Exercise Ball: 3 sets of 8-12 reps (30 seconds of rest)

Sample Workout 5:

* Decline Crunch: 3 sets of 8-12 reps (30-45 seconds of rest)

* Dumbbell Side Bends: 3 sets of 8 reps (30 seconds of rest)
* Exercise Ball Crunch: 3 sets of 12-15 reps (30 seconds of rest)
* Flat Bench Leg Pull-In: 3 sets of 12 reps (30 seconds of rest)