04 September 2023

Day 1: Back & Biceps Day 3: Legs

Exercises Sets Reps Exercises Sets Reps

Pull Ups 3 10 Back Squats 3 8
Wide Grip Pulldowns 3 10 Hack Squats 3 8
Close Grip Seated Rows 3 12 Leg Press 3 10
Lat Pulldowns 3 12 Leg Extensions 3 10
Barbell Bent Over Rows 3 8 Lunges 3 12
Deadlifts 3 8 Seated Calf Raises 3 12
EZ Bar Curls 3 12 Single-Leg Calf Raises 3 12
Alternating Dumbbell Curls 3 12
Hammer Curls 3 10
Day 4: Chest, Triceps & Abs

Exercises Sets Reps

Day 2: Shoulders & Abs
Incline Barbell Press 3 10
Exercises Sets Reps Dumbbell Press 3 10
Lateral Raise 3 12 Cable Flys 3 12
Overhead Press 3 10 Incline Flys 3 12
Front Raises 3 12 Hanging Leg Raises 3 15
Rear Delts on Cables 3 10 Crunches 3 15
Shrugs 3 15 Bicycles 3 15
Rear Shrugs 3 10 Triceps Dips 3 15
Sit Ups 3 20 Single Arm Pushdowns 3 10
Side Oblique Twists 3 20 Skullcrushers 3 10
Weighted Crunches 3 20