DAY 1 date date date date

BICEPS, TRICEPS & FOREARMS REPS WEIGHT WEEK 1 REPS WEEK 2 REPS WEEK 3 REPS WEEK 4 REPS
INCLINE DB CURLS RP X 3 12kg 15 12 10 15 12 10 15 12 10 14kg 14kg 14kg
ROPE TRICEP PUSHDOWN RP X 3 (90)kg 15 14 12 15 12 11 16 14 12 36kg (50)kg (70)kg
REST 45 SECONDS
SEATED HAMMER CURLS RP X 3 10kg 15 13 12 15 12 12 15 12 10 48kg 48kg kg
SEATED DIPS RP X 3 72kg 15 14 11 15 14 12 15 10 8 kg 12kg kg
REST 45 SECONDS
STANDING BARBELL CURLS RP X 3 25kg 15 12 kg 25kg 30kg
SEATED TRICEP DB OVERHEAD EXTENSION RP X 3 20kg kg 26kg kg
REST 45 SECONDS
BB WRIST FLEXION 20 X 3 15kg 15kg 15kg 15kg
DB WRIST FLEXION 20 X 3 6kg 10kg 15kg 15kg

DAY 2
QUADS, HAMSTRINGS & CALVES REPS WEIGHT WEEK 1 REPS WEEK 2 REPS WEEK 3 REPS WEEK 4 REPS
LEG EXTENSION- DROP SET 10 10 10 X 3 kg 67.5 76,5 85,5 kg 55kg kg -50 -45 -40
REST 45 SECONDS
BARBELL SINGLE LEG STEP UP 20 X 3 PER LEG 20kg 20 20 20 BWkg kg kg
REVERSE LUNGES 15 X 3 PER LEG
REST 45 SECONDS
WALL SQUAT HOLD RP X 3 kg 21 17 10 17 14 10 15 9 5 kg kg 30 17 15 30 20 17 30 16 12 kg
MACHINE HAMSTRING CURLS RP X 3 kg 20 18 12 15 13 9 16 10 6 kg 20 18 16 18 17 15 22 15 10 45kg 17 15 10 16 11 9 15 10 6 60 (7)kg 17 16 12 17 15 12 17 6
REST 45 SECONDS
INNER THIGH 15 X 3 NA 15 15 15 NA 64kg NA 16 16 16
REST 45 SECONDS
SEATED CALF RAISES RP X 3 kg 20 15 14 18 13 11 15 10 9 kg 60kg 20 15 12 20 15 13 20 15 60kg 16 15 12 16 12 10 17 15

DAY 3 date date date date

BACK, CHEST & SHOULDERS REPS WEIGHT WEEK 1 REPS WEEK 2 REPS WEEK 3 REPS WEEK 4 REPS
INCLINE SQUEEZE PRESS RP X 3 22kg 22 10 5 11 6 5 11 5 3 70kg 13 10 8 15 8 5 8 5 3 22kg 12 10 5 7 5 5 10 5 3 22kg 16 12 8 16 12 8 16 12 8
STANDING CABLE FLY'S RP X 3 10kg 20 16 11 15 11 10 15 9 9 kg 15 10 8 8 5 6 8 7 5 14kg 15 12 10 15 10 7 12 8 5 15kg 17 15 12 16 12 10 17 13 9
REST 45 SECONDS
INCLINE BENCH PRESS RP X 3 60kg 15 5 3 5 3 1 7 3 1 80kg 10 5 3 8 1 1 7 2 1 kg 60kg 6 3 2 6 3 2 6 2 0
INCLINE DB FLY'S RP X 3 12kg 12 8 6 4 3 3 7 3 1 12kg 15 10 9 10 8 7 15 8 3 kg kg 16 10 8 13 7 6
REST 45 SECONDS
LAT PULL DOWN RP X 3 52kg 15 8 6 60kg 15 12 (115)kg 16 10 8 16 10 8 16 10 8 kg
REST 45 SECONDS
ASSISTED PULL UPS RP X 3 kg 7 4 2 7 3 2 5 4 2
DB PULL OVERS RP X 3 kg NC kg kg kg
REST 45 SECONDS
BARBELL BEND OVER ROWS RP X 3 kg 15 11 10 kg 30kg 15 12 10 15 12 10 15 12 10 kg
UPRIGHT BARBELL ROWS 20 X 3 kg NC kg 20kg kg

DAY 4 date date date date

BICEPS, TRICEPS & FOREARMS REPS WEIGHT WEEK 1 REPS WEEK 2 REPS WEEK 3 REPS WEEK 4 REPS
ALTERNATING DB BICEP CURLS RP X 3 12kg 15 11 8 12 7 5 12 6 6 16kg 12 10 8 12 10 5 13 7 5 14kg 15 10 7 15 7 5 13 7 5 14kg 15 12 10
OVERHEAD TRICEP EXTENSION(ROPE) RP X 3 kg 22 17 12 12 10 8 13 5 4 22.5kg 20 16 15 20 15 12 20 16 12 (90)kg 16 14 12 20 15 10 20 15 7 (90)kg 17 15
REST 45 SECONDS
BAYESIAN CABLE CURLS RP X 3 5kg 16 14 9 18 12 10 18 15 12 7.5kg 17 15 12 17 15 13 17 15 12 (30)kg 17 16 13 17 15 12 kg
REST 45 SECONDS
PREACHER CURLS RP X 3 30kg 10 4 2 7 2 1 7 2 1 30kg 11 8 2 8 2 1 6 3 2 30kg 15 10 9 15 5 3 12 4 2 kg

BAR CABLE TRICEP PUSH DOWN RP X 3 (50)kg 17 12 7 12 8 7 15 8 6 (50)kg 18 15 12 18 15 12 17 11 7 (50)kg 18 13 8 13 12 10 15 12 kg

REST 45 SECONDS
BB WRIST EXTENSION 20 X 3 6kg kg kg kg
DB WRIST EXTENSION 20 X 3 10kg kg kg kg

DAY 5 date date date date

QUADS, HAMSTRINGS & CALVES REPS WEIGHT WEEK 1 REPS WEEK 2 REPS WEEK 3 REPS WEEK 4 REPS
LEG EXTENSION 40 X 3 32kg kg (30)kg kg
PILATES BALL HAMSTRING CURLS 40 X 3 32kg kg kg kg
REST 45 SECONDS
INNER THIGH MACHINE RP X 3 59kg 17.12.10 20.13.7 10.8.5 64kg 20.17.15 20.15.10 20.17.12 kg kg