MANMOHIT

PUSH AND PULL SCHEDULE

DAY 1
PUSH UP 4 SET UPTO FAILURE
BENCH PRESS 5 SET
INCLINE DUMBELL PRESS 3 SET
CABLE CROSS OVER 3 SET
SHOULDER FRONT PRESS 5 SET
DUMBELL SIDE RAISE 3 SET
PULL PUSH 5 SET
SINGLE ARM DUMBELL TRICEPS EXT

DAY 2
PULL UPS 4 SET UPTO FAILURE
HIGH LATS PULLY 5 SET
SINGLE ARM DUMBELL ROW 3 SET
EZ BARBELL CURL 5 SET
HAMMER CURL 3 SET
WRIST CURL WITH ROPE 3 SET
WRIST CURL ON MACHINE 3 SET

DAY 3
BACK SQUAT 5 SET
LUNGES 3 SET
LEX EXTENSION 3 SET
LEG CURLING 3 SET
DEADLIFT 4 SET
CALF RAISE 5 SET
SEATED CALF RAISE
HARLEEN
DAY 1 SET REP SET 1 SET 2 SET 3 SET 4
FLAT BENCH PRESS 4 15 12 10 8
INCLINE DUMBELL PRESS 3 15 12 10
PEC FLY 3 15 12 10
DECLINE DUMBELL PRESS 3 15 12 10
PLANK 3
DAY 2 SET REP SET 1 SET 2 SET 3 SET 4
HIGH LATS PULLY 4 WARMUP 12 10 8
SEATED HAMMER ROW 3 15 12 10
REVERSE GRIP LATS PULLY 3 15 12 10
T BAR 3 15 12 10
BACK EXT 3
DAY 3 SET REP SET 1 SET 2 SET 3 SET 4
SEATD SHOULDER PRESS ON MACHINE 4 WARMUP 12 10 8
DUMBELL SIDE LATERAL RAISE 3 15 12 10
DUMBELL FRONT RAISE 3 15 12 10
SHRUGS 3 15 12 10
WRIST CURL ON MACHINE 2
WRIST CURL WITH ROPE 2

DAY 4 SET REP SET 1 SET 2 SET 3 SET 4

TRICEPS PULL DOWN 4 WARMUP 12 10 8
SINGLE ARM TRICEPS EXT 3 15 12 10
TRICEPS DIPS 3 15 12 10
SITUPS ON BENCH 3
DAY 5
BICEPS PREACHER CURL 4 WARMUP 12 10 8
SEATED DUMBELL HAMMER CURL 3 15 12 10
E-Z BARBELL CURL 3 15 12 10
DOUBLE LEG RAISE 4
DAY 6 SET REP SET 1 SET 2 SET 3 SET 4
BACK SQUAT 5 SET 15 12 10 8
LEG EXT 3 15 12 10
LEG CURL 3 15 12 10
LEG PRESS 3 15 12 10
CALF RAISE 3 15 12 10