Legs A

Order Exercises Sets Reps Tempo Rest(sec) RIR

1 Leg Extension 3 15 3212 120 1
2 BB Hip Thrust 3 10 3011 120 2
3 V Squat(Machine) 3 12 3112 60 2
4 Lunges(DB) 3 12 3112 60 1
5 Lying Ham Curl 3 20 3112 45 1
6 Standing Calf Raise 3 30 2112 45 1
Abs
Push B
Order Exercises Sets Reps Tempo Rest(sec) RIR
1 Flat Bench Press(DB) 3 8 3111 120 2
2 Bench Press(Incline) 3 10 3111 75 2
3 Decline Bench Press 3 8 3111 60 1
4 Incline Cable Flys 3 15 3112 60 2
5 Flat DB Fly 3 10 3111 45 1
6 Side Chest Press(In Press Machine) 2 10 3111 45 2
7 Cable Lateral Raise 3 20 3012 45 2
Pull A
Order Exercises Sets Reps Tempo Rest(sec) RIR
1 Chinups(Neutral Grip)(Weighted) 3 8 3112 120 2
2 BB Row(Wide Grip) 3 10 3012 90 2
3 Front Lat Pulldown 3 12 3212 60 2
4 Cable Row(V Grip) 3 8 3112 60 1
5 DB One Arm Row 3 10 3112 45 2
6 Cable Pullover 3 10 2112 45 2
7 Cable Upright Row 3 12 2112 30 1
Rest Day
Arms A
Order Exercises Sets Reps Tempo Rest(sec) RIR
1 BB Overhead Press(Seated) 3 8 3111 120 2
2 Lateral Raise (Rear) 3 10 3011 75 2
3 Seated DB Lateral Raise 3 15 3012 60 1
4 Tricep DB SkullCrusher 3 10 3011 60 2
5 DB Hammer Curl 3 12 3112 45 1
6 Tricep Overhead Cable 3 12 3011 45 2
7 Bicep Cable Curl 3 10 3112 45 2
Legs B
Order Exercises Sets Reps Tempo Rest(sec) RIR
1 BB Deadlift - Romanian 3 8 3111 120 2
2 Leg Press 3 15 2111 60 2
3 DB Romanian Deadlift 3 15 2111 60 2
4 Leg Curl(One Leg) 3 12 2112 45 1
5 Leg Extension (One Leg) 3 15 2112 45 2
6 Seated Calf Raise 3 20 2112 30 1
Abs
Push B

Order Exercises Sets Reps Tempo Rest(sec) RIR

1 Incline BB Press 4 8 2111 120 2
2 Cable Underhand Press 3 10 2111 75 2
3 Parallel Dips 4 15 2111 60 1
4 Shoulder Arnold Press 3 10 2111 60 2
5 Seated DB Lateral Raise 3 15 2112 45 1
6 Incline Bench Upright Row 3 12 2010 45 2