Push Day (Friday)

Sr. No. Exercise Name Sets Reps

1 Incline Bench Press 4 12-12-12-12
2 Incline Dumbbell Press 4 12-12-12-12
3 Pec Dec Fly 6 Failure Sets
4 Front Rod 3 12-12-12
5 Lateral Raises 4 Failure
6 Triceps Rope Push 4 Failure
Downs
7 Close Grip Rod 4 Failure
8 Abs 3 Failure
9 Abs 3 Failure

Pull Day (Saturday)

Sr. No. Exercise Name Sets Reps
1 Lat Pull Down 3 12-15 Reps
2 Seated Rowing 3 12-15 Reps
3 Dumbbell Rowing 3 12-15 Reps
4 Barbell Rod 3 21 Reps (7-7-7)
5 Concentration 3 Failure
6 Hammer 3 Failure
7 Reverse Machine Fly 3 Failure
8 Dumbbell Shrugs 3 Failure

Legs (Sunday)
Sr. No. Exercise Name Sets Reps
1 Weighted Lunges 4 12-12
2 Leg Extensions 5 Failure
3 Barbell Squats 5 Failure
4 Romanian Dead Lifts 4 Failure
5 Leg Curls 4 Failure
6 Barbell Hip Thrust 3 Failure
7 Seated Calf 3 Failure
8 Standing Calf 3 Failure

Rest Day (Monday)

1
 Chest & Back (Tuesday)
Sr. No. Exercise Name Sets Reps
1 Barbell Bench Press 3 Maximum Reps
2 Decline Bench Press 3 Maximum Reps
3 Cable Incline Press 3 Maximum Reps
4 Deadlift 3 12 Reps
5 Single Arm Dumbbell 3 12-15 Reps
Rowing
6 Cable Handle Rowing 4 12-15 Reps

Sholders & Arms (Wednesday)

Sr. No. Exercise Name Sets Reps
1 Dumbbell Shoulder Press 4 Maximum Reps
2 Arnold Press 3 Maximum Reps
3 Lateral Raises 4 Maximum Reps
4 Barbell Curls 3 21 Reps 7*7*7
5 Incline Dumbbell Curls 3 Maximum Reps
6 Hammer Curls 3 Maximum Reps
7 Handle Push Down 4 Maximum Reps
Machine
8 Both Hand Dumbbell 4 Maximum Reps
9 Skull Crusher 3 12 Reps
10 Abs 3 15 Reps

Legs (Thursday)
Sr. No. Exercise Name Sets Reps
1 Romanian Deadlifts 3 Failure
2 Bulgarian Spilt Squats 3 12-15 Reps
3 Leg Prone Curls 3 Failure
4 Barbell Squats 4 12 Reps
5 Leg Extensions 5 Failure
6 Hip Thrusts 3 12 Reps
7 Seated Calf 3 Failure
8 Standing Calf 3 Failure