WEEK 1

MONDAY TUESDAY

PULLUP SQUAT
5 sets max reps 5 sets 6 reps 90kg

ROWS LEG EXT

6 sets 8 reps 4 sets 15 reps
UNILATERAL PULLDOWN LEG CURL
3 sets 12 reps 3 sets 12 reps
CURL (barbell)
DEADLIFT
4 sets 8 reps
5 sets 7 reps 110kg
CURL (dumbells) SISSY SQUAT
3 sets 10/12 reps 4 sets failure
1 sets failure + dropset

LAT RAISE
4 sets 12 reps
FRONT RAISE
4 sets 8 reps
WEDNESDAY THURSDAY

BENCH PULLUP
6 sets 6 reps 90kg 5 sets max reps

DIPS ROWS
4 sets 8 reps 6 sets 8 reps
SHOULDER PRESS UNILATERAL PULLDOW
3 sets 12 reps 3 sets 12 reps
INCLINE BENCH CURL (barbell)
4 sets 12/15 reps 4 sets 8 reps
(smith machine )

FRENCH PRESS CURL (dumbells)

4 sets 10 reps 3 sets 10/12 reps
TRI PUSHDOWN 1 sets failure + dropset
3 sets 10/12 reps
LAT RAISE
1 sets failure + dropset
3 sets 12 reps
FRONT RAISE
4 sets 8 reps
 FRIDAY SATURDAY

SQUAT BENCH
ax reps 5 sets 5 reps 95kg 5 sets
RDL
DIPS
4 sets 8 reps 100kg
5 sets
LEG EXT
RAL PULLDOWN SHOULDER PRES
3 sets 12 reps
4 sets
LEG CURL INCLINE BENCH
4 sets failure 4 sets
(smith machine )
HIPER EXT
FRENCH PRESS
3 sets 10 reps
0/12 reps 4 sets
ure + dropset TRI PUSHDOWN
3 sets
1 sets failure + d
ATURDAY SUNDAY

REST AND CARDIO

4 reps 95

8 reps
HOULDER PRESS
8 reps
NCLINE BENCH
12/15 reps
mith machine )

RENCH PRESS
10 reps
RI PUSHDOWN
10/12 reps
sets failure + dropset