WORKOUT SPLIT

Monday Chest + Abs

Tuesday Bicep/Tricep
Wednesday Back + Shoulders
Thursday Chest + Abs
Friday Bicep/Tricep
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Saturday Legs
Sunday Rest
 Chest Strength + Abs
S. NO. EXERCISE REPS

1. DB INCLINE PRESS 5-8

2. BARBELL BENCH 5-8

PRESS
3. DECLINE PRESS 5-8

4. WEIGHTED PUSHUP 5-8

5. INCLINE CRUNCHES 15-20

REVERSE CRUNCHES
6. ROPE CRUNCHES 15-20
HANGING LEG RAISE
7. WOOD CHOPPER 15-20
LOWER BODY ROT.
 ARMS
S. NO. EXERCISE REPS

1. BARBELL CURL 8-7-6

HAMMER CURL

2. PREACHER CURL 8-7-6

CONC. CURL

3. ROPE CURL 8-7-6

ROPE OVERHEAD EXT.

4. SKULL CRUSHER 8-7-6

DB KICKBACK

5. DB OVERHEAD EXT. 8-7-6

CLOSE GRIP INC PUSHUP

6. WRIST CURL(PALM UP) 8-7-6

STANDING WRIST CURL
BACK +SHOULDER

S. NO. EXERCISE REPS

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1. WIDE GRIP PULL DOWN 8-6

2. DB ROWS 8-6

3. MACHINE ROWS 8-6

HYPER PLATE EXT.
4. ROPE FACE PULLS 8-6

5. DB PRESS 8-6

6. DB SINGLE HAND PRESS 12-8

7. DB SIDE RAISE 8-6 80%

DB FRONT RAISE
8. BARBELL SHRUGS 8-6
 CHEST + ABS

S. NO. EXERCISE REPS

1. DB INCLINE FLY 12-15

2. FLAT BENCH FLY 12-15

3. DECLINE FLY 12-15

4. PECK DECK FLY 12-15

5. INCLINE CRUNCHES 15-20

REVERSE CRUNCHES
6. ROPE CRUNCHES 15-20
HANGING LEG RAISE

7. WOOD CHOPPER 15-20

LOWER BODY ROT.
 ARMS

S. No. EXERCISE REPS

1. DRAG CURL 8-7-6

SINGLE HAND DB
CURL(INWARD)
2. SEATED DB CURL(OUTWARD) 8-7-6
HIGH ANGLE CURL

3. DEC HAMMER CURL 8-7-6

CLOSE GRIP PRESS

4. TRICEP PUSHDOWN 8-7-6

CABLE OVERHEAD PUSH
FORWARD
5. TRICEP EXT. 8-7-6
BENCH DIPS
 LEGS

S. NO. EXERCISE REPS

1. BARBELL SQUATS 10-8-6

2. DEADLIFT 8-7-6-1

3. LEG EXTENSION 8-7-6

HAMSTRING CURL

4. GLUTES KICK BACK 10-10-10

STANDING CALF RAISE