BACK WORKOUT

LATS

PULLUPS 6 6 6 4
PULL DOWNS 5*12 6*12 7*10 8*10
PULLOVERS(ROD) 3*12 4*112 5*12
SINGLE HAND DB 12.5*10 15*10 20*10 25*10
ROWS
UPPER AND LOWER

WIDE GRIP 5*15 10*15 15*12 20*10

BARBELL ROWS
SHRUGS 12.5*12 15*12 20*12 25*12
FACE PULLS 4*12 5*12 6*12 7*12
DEAD LIFT 40*10 60*10 70*10 80*10
MIDDLE

SEATED ROWS 5*15 6*15 7*15 8*15

T BAR ROWS 20*10 25*10 25*10 30*10

BICEPS
Exercise Warm up set Preparation set failure1 Failure 2
Biceps bar-bell curls 2.5*40 5*30 7.5*20 10*10
Alternative dumb 2.5*10 7.5*10 10*10 12.5*(6-10)
bell curls
Biceps pulley(wide) 4th*15 5th*15 6th*15 7th*(10-15)
Preacher 2.5*4,5*10 7.5*10 10*10 6-8*10
curls
Hammer 2.5*10 7.5*10 10*10 12.5*(6-10)
curls
Biceps pulley(close) 4th*15 5th*15 6th*15 7th*(10-15)
Biceps seated 2.5*10 7.5*10 7.5*10 7.5*10
contraction

CHEST (WEEK PLAN)

EXERCISE Set-1 Set-2 Set-3 Set-4
BAR 10 10*10 10*10 10*10
DIPS
PUSHUPS/DECLINED/ 25 25 25 25
DIAMOND
PULLUPS 6 6 6 6
(FRONT AND BACK)
BENCH PRESS 10 KG (10-12) 15 KG (10-12) 20 KG (10-12) 15 KG (10-12)
BENCH PRESS(INCLINED) 10 KG (10-12) 15 KG (10-12) 20 KG (10-12) 15 KG (10-12)
BENCH PRESS(DECLINED) 10 KG (10-12) 15 KG (10-12) 20 KG (10-12) 15 KG (10-12)
DUMB BELL 10 KG (10-12) 15 KG (10-12) 20 KG (10-12) 15 KG (10-12)
PRESS(DECLINED)
DUMB BELL PRESS (FLAT/ 10 KG (10-12) 15 KG (10-12) 20 KG (10-12) 15 KG (10-12)
INCLINED)
BUTTERFLY 4TH PLATE 5TH PLATE 6TH PLATE 7TH PLATE
(10-12) (10-12) (10-12) (10-12)
CABLE FLY 3RD PLATE (10-12) 4TH PLATE 5TH PLATE 6TH PLATE
(10-12) (10-12) (10-12)
PULLOVER 12 KG (10-12) 15 KG (10-12) 20 KG (10-12) 25 KG (10-12)

LEGS WORKOUT
WARMUP(SQUATS) 40 30 20 20
BARBELL SQUATS 10*15 15*12 20*10 25*10
HACK SQUAT 20*10 25*10 30*10 35*10
LEG PRESS 50*12 70*12 80*12 90*12
LEG EXTANSIONS 3*15 4*15 5*15 4*15
TYPE 1
LEG EXTANSIONS 3*15 4*12 4*12 4*12
TYPE 2
CALF 15*12 20*12 25*12 25*12
ROMANIAN 10*10 15*10 20*10 20*10
DEADLIFT

TRICEP WORKOUT