WEEK6

#Day1 BB Bench-press 6 5/4/3/4/3/2

BB Bench-press 28
Pendlay Row 2 6-8

DB Incline bench-press 3 12 RP5

Latpull down 3 12 RP5

DB Shoulder press 3 8 RP5

Seated Cable Row 3 12 RP5
(sitting on DB)

Bench Dips 3 10
High-Face Pulls 3 10 RP6

DB Lying raises 3 10
Machine Reverse fly 3 10

Cable middle chest fly 3 10 RP6

pull over 3 10 RP6

#Day2 Squat 6 7/5/3/5/3

Squat 2 8

Romania Deadlif 3 12
Leg press 3 12 RP5

Leg extension 3 12 RP5

Leg Curl 3 8 RP5

Lunges 3 12
Hip Thrust 3 12

Calf raise 4 8
#Day3 REST

#Day4
Incline BB Bench-press 6 5/3/2/5/3/2
Pull up 2 10 RP6

DB Bench-press 3 10 RP6
DB Row 3 10 RP6

DB shoulder-press 3 10
DB front raise 3 10
DB Lateral raise 3 10
Single Arm Cable pulldown 3 10 RP6

DB Middle Incline bench 2 10 RP6

Cable pull-over 2 10 RP6

T-bar Cable Row 3 10 RP6

Bent over reverse fly 3 10 RP6

Incline fly 3 10 RP6

Shrug 3 10 RP6

#Day5
Sumo DL 5 5

Leg press 4 8 RP6

Romania Deadlif 3 10 RP6

Leg press 4 6
Leg Curl 4 6

Lunges 3 8
Hip Thrust 3 8

Calf raise 5 5

#Day6
BB Curl 3 10 RP6
BB Triceps extension 3 10 RP6

DB Spider Curl 3 10 RP6

OH DB Triceps Extension 3 10 RP6
 EZ Bar Reverse Grip Curl 3 10 RP6
Straight bar push-down 3 10 Drop set

Preacher Curl 3 10 RP6

DB kick back 3 10 RP6

Superman curl 3 10 RP6

Cable rope OH triceps extension 3 10 RP6

#Day7 REST
 WEEK7
70/70/70/75/75/80 #Day1 BB Bench-press 6 5/4/3/4/3/2
65 BB Bench-press 28
65/60 Pendlay Row 2 6-8

45x3 DB Incline bench-press 3 12

75x3 Wide neutral grip pulldown 3 12

40/40/40 DB Shoulder press 3 8

45x3 Seated Cable Low Row 3 12
(sitting on DB)

bodyweight Bench Dips 3 8

45 High-Face Pulls 3 8

12.5x3each DB Lateral raise 3 8

25x3 DB Reverse fly 3 10

40x3 Cable middle-fly 3 10

35x3 Bent over cable row rope 3 8

80/80/80/90/90 #Day2 Squat 6 7/5/3/5/3

75 Squat 2 8

65x3 Romania Deadlif 3 12

140x3 Leg press 3 12

75x3 Leg extension 3 12

40x3 Leg Curl 3 8

25x3 Lunges 3 12
30x3 Hip Thrust 3 12

115 Calf raise 4 8

 #Day3 REST

#Day4
60/65/70/65/70/75 Incline BB Bench-press 6 5/4/3/5/4/3
bodyweight Pull up 2 10

40x3 DB Bench-press 3 10
27.5x3 DB Row 3 10

30x3 DB shoulder-press 3 12
20x3 DB front raise 3 12
25x3 DB Lateral raise 3 12
45x10 Single Arm Cable pulldown 3 10

10x2 DB Middle Incline bench 2 10

35x2 Cable pull-over 2 10

55x3 T-bar Cable Row 3 10

20x3 Bent over reverse fly 3 10

15x10 Incline fly 3 10

60x3 Shrug 3 10

#Day5
Sumo DL 5 5

Leg press 4 8
Romania Deadlif 3 10

Leg press 4 6
Leg Curl 4 6

Lunges 3 8
Hip Thrust 3 8

Calf raise 5 5

#Day6
BB Curl 3 10
BB Triceps extension 3 10

DB Spider Curl 3 10
OH DB Triceps Extension 3 10
 EZ Bar Reverse Grip Curl 3 10
Straight bar push-down 3 10

Preacher Curl 3 10
DB kick back 3 10

Superman curl 3 10
Cable rope OH triceps extension 3 10

#Day7 REST
 WEEK8
5/4/3/4/3/2 70/70/70/75/75/80 #Day1 BB Bench-press 6
65 BB Bench-press 2
65/60 Pendlay Row 2

RP5 45x3 DB Incline bench-press 3

RP5 75x3 Wide neutral grip pulldown 3

RP5 40/40/40 DB Shoulder press 3

RP 30x3 Seated Cable Low Row 3
(sitting on DB)

RP6 65x3 Bench Dips 3

RP6 35x3 High-Face Pulls 3

RP6 25x3 DB Lateral raise 3

RP6 25x3 DB Reverse fly 3

RP6 30x3 Cable middle-fly 3

RP6 35x3 Bent over cable row rope 3

80/80/80/90/90 #Day2 Squat 6

75 Squat 2

65x3 Romania Deadlif 3

RP5 140x3 Leg press 3

RP5 75x3 Leg extension 3

RP5 40x3 Leg Curl 3

25x3 Lunges 3
30x3 Hip Thrust 3

115 Calf raise 4

 #Day3 REST

#Day4
5/4/3/5/4/3 60/65/70/65/70/75 Incline BB Bench-press 6
RP7 Pull up 2

RP7 DB Bench-press 3
RP7 DB Row 3

DB shoulder-press 3
DB Lateral raise 3
Single Arm Cable pulldown 3
RP7

RP7 DB Middle Incline bench 2

RP7 Cable pull-over 2

RP7 Upright row 3

RP7 Bent over reverse fly 3

RP7 Incline fly 3

RP7 Shrug 3

#Day5
Sumo DL 5

RP6 Leg press 4

RP6 Romania Deadlif 4

Leg press 4
Leg Curl 4

Lunges 3
Hip Thrust 3

Calf raise 5

#Day6
RP6 BB Curl 3
RP6 BB Triceps extension 3

RP6 DB Spider Curl 3

RP6 OH DB Triceps Extension 3
RP6 EZ Bar Reverse Grip Curl 3
Drop set Straight bar push-down 3

RP6 Preacher Curl 3

RP6 DB kick back 3

RP6 Superman curl 3

RP6 Cable rope OH triceps extension 3

#Day7 REST
 WEEK9
5/4/3/4/3/2 70/70/70/75/75/80 #Day1 BB Bench-press
8 65 BB Bench-press
6-8 65/60 Pendlay Row

12 RP5 45x3 DB Incline bench-press

12 RP5 75x3 Wide neutral grip pulldown

10 RP6 40/40/40 DB Shoulder press

12 RP 30x3 Seated Cable Low Row
(sitting on DB)

8 RP6 65x3 Bench Dips

8 RP6 35x3 High-Face Pulls

8 RP6 25x3 DB Lateral raise

10 RP6 25x3 DB Reverse fly

10 RP6 30x3 Cable middle-fly

8 RP6 35x3 Bent over cable row rope

7/5/3/5/3 80/80/80/90/90 #Day2 Squat

8 75 Squat

12 65x3 Romania Deadlif

12 RP5 140x3 Leg press

12 RP5 75x3 Leg extension

8 RP5 40x3 Leg Curl

12 25x3 Lunges
12 30x3 Hip Thrust

8 115 Calf raise

 #Day3 REST

#Day4
7/5/3/5/3/1 60/60/60/65/65/70 Incline BB Bench-press
12 RP5 Body weight Pull up

12 RP5 40x3 DB Bench-press

12 RP5 27.5x3 DB Row

8 RP5 35x3 DB shoulder-press

8 dropset 30x3 DB Lateral raise
12 RP5 45x3 Single Arm Cable pulldown

12 RP5 15x3 DB Middle Incline bench

12 RP5 35x2 Cable pull-over

12 RP5 20x3 Upright row

12 RP5 20x3 Bent over reverse fly

12 RP5 20x2 Incline fly

12 RP5 65x2 Shrug

#Day5
5 Squat

8 RP6 Leg press

10 RP6 Romania Deadlif

6 Leg press
6 Leg Curl

8 Lunges
8 Hip Thrust

5 Calf raise

#Day6
12 RP5 25x3 BB Curl
12 RP5 25x3 BB Triceps extension

12 RP5 20x3 DB Spider Curl

12 RP5 17.5x3 OH DB Triceps Extension
12 RP5 20x3 EZ Bar Reverse Grip Curl
12 Drop set 45/35/25 Straight bar push-down

12 RP5 10x3 Preacher Curl

12 RP5 10x3 DB kick back

12 RP5 Cable Hammer Curl

12 RP5 25x3 Cable rope OH triceps extension

#Day7 REST
 6 5/4/3/4/3/2 70/70/70/75/75/80
28 65
2 6-8 65/60

3 12 RP5 45x3
3 12 RP5 75x3

3 8 RP5 40/40/40
3 12 RP 30x3

3 8 RP6 65x3
3 8 RP6 35x3

3 8 RP6 25x3
3 10 RP6 25x3

3 10 RP6 30x3
3 8 RP6 35x3

6 7/5/3/5/3 80/80/80/90/90
2 8 75

3 12 65x3
3 12 RP5 140x3

3 12 RP5 75x3
3 8 RP5 40x3

3 12 25x3
3 12 30x3

4 8 115
6 7/5/3/5/4/2 60/60/60/65/65/70
2 8 RP5

3 8 RP5 45x3
3 8 RP5 30x3

3 10 RP5 35x3
3 10 dropset 30x3
3 8 RP5 50x3

2 8 RP5 17.5x3
2 8 RP5 40x3

3 8 RP5 20x3
3 8 RP5 25x3

3 8 RP5 25x2
3 8 RP5 70

6 5/4/3/4/3/1 85/85/85/90/90/100

4 10 RP6 135x4
3 10 RP6 65x4

4 8 RP5 75x4
4 8 RP5 40x4

3 8 25x3
3 8 70x3

5 5 130x6

3 8 RP5 30x3
3 8 RP5 30x3

3 8 RP5 25x3
3 8 RP5 20x3
3 8 RP5 25x3
3 8 Drop set 45/30/20

3 8 RP5 12.5x3
3 8 RP5 12.5x3

3 8 RP5 35x3
3 8 RP5 30x3