CORE

HANGING LEG RAISES

WEIGHTED CABLE CRUNCHES
DECLINE WEIGHTED SIT-UPS
DRAGONFLY CRUNCHES
PALLOF PRESS
SEATED LEG TUCKS
DEAD BUG

SHOULDERS
STANDING DUMBELL SHOULDER PRESS
STANDING BARBELL SHOULDER PRESS
CABLE REAR DELT FLYES (DOUBLE ARM)
CABLE REAR DELT FLYES (SINGLE ARM)
REVERSE PEC DECK MACHINE
DUMBELL LATERAL RAISE
CABLE LATERAL RAISE

BICEPS
DUMBELL CURLS
EZ CURLS (WIDE & NARROW)
PARTIAL ONE-HAND PREACHER CURLS
CHIN UPS
BOT TO MID HAMMER CURLS
BARBELL CURLS
CABLE CURLS
 CORE
RECTUS ABDOMINIS /HIP FLEXORS/TRANSVERSE ABDOMINIS
RECTUS ABDOMINIS
RECTUS ABDOMINIS
RECTUS ABDOMINIS/EXTERNAL-INTERNAL OBLIQUES
EXTERNAL-INTERNAL OBLIQUES / TRANSVERSE ABDOMINIS
OBLIQUES AND RECTUS ABDOMINIS
RECTUS ABDOMINIS /TRANSVERSE ABDOMINIS

SHOULDERS
FRONT DELT
FRONT DELT
REAR DELT/RHOMBOIDEUS MINOR
REAR DELT/RHOMBOIDEUS MINOR
REAR DELT/TERES MINOR
SIDE DELT/SUPRASPINATUS
SIDE DELT/TERES MINOR/INFRASPINATUS

BICEPS
SHORT HEAD
SHORT HEAD
SHORT HEAD
SHORT HEAD (W/ FOREARM AND BACK)
BRACHIORADIALIS (W/ SHORT HEAD)
LONG HEAD
LONG HEAD
 THIGHS
LEG EXTENSION
SISSY SQUAT
WALKING LUNGES
BARBELL BACK SQUATS
LEG PRESS
LATERAL BAND WALKS
NARROW STANCE SQUATS
STEP-UPS
SINGLE-LEG PRESS

CHEST
15 DEGREE INCLINE DUMBELL PRESS
30 DEGREE INCLINE DUMBELL PRESS
BARBELL BENCH PRESS
DECLINE DUMBELL PRESS
PEC DEC MACHINE
SLIGHT DECLINE DUMBELL PRESS
FLAT DUMBELL PRESS

TRICEPS
INCLINE DUMBELL KICKBACKS
INCLINE DUMBELL OVERHEAD EXTENSIONS
DIAMOND PUSH-UPS
ROPE TRICEP PUSHDOWNS
WEIGHTED TRICEP DIPS
CABLE PUSH DOWNS (STRAIGHT BAR)
LYING EZ BAR TRICEPS EXTENSIONS
THIGHS
RECTUS FEMORIS
RECTUS FEMORIS
RECTUS FEMORIS
VASTUS LATERALIS
VASTUS LATERALIS
VASTUS LATERALIS
VASTUS MEDIALIS
VASTUS MEDIALIS
VASTUS MEDIALIS

CHEST
CLAVICULAR
CLAVICULAR
CLAVICULAR/STERNAL
STERNAL
STERNAL
STERNAL
STERNAL

TRICEPS
LONG HEAD
LONG HEAD
MEDIAL HEAD
MEDIAL HEAD
MEDIAL HEAD AND LATERAL HEAD
LATERAL HEAD
LATERAL HEAD
 CALVES
LONG WALK 5-10 KM
STANDING CALF RAISES
RESISTANCE BANDED SEATED CALF RAISES
CALF LAUNCHERS
TIBIALIS RAISE
FARMER'S WALK

BACK
DUMBELL SHRUGS
HIGH PULLS
PULL-UPS (WEIGHTED/BODYWEIGHT)
WIDE GRIP PULL-UPS
DUMBELL ROWS
CABLE ROWS
T-BAR ROWS
RACK PULLS
DEADLIFT (ROMANIAN/TRADITIONAL)

FOREARM
PARTIAL HAMMER PREACHER CURLS
PRONATION FOREARM FLEX (THUMB FOR CUPPING)
PRONATION FOREARM FLEX (INDEX FOR RISING)
RESISTANCE BAND THUMB & RING-PINKY FLEXION
SUPINATION FOREARM FLEX
PARTIAL PULL UPS
DUMBELL WRIST CURLS (REVERSE & OBVERSE)
CABLE WRIST CURLS
FARMER CARRIES
CALVES
CALF STRENGTH AND ENDURANCE
GASTROCNEMIUS (LATERAL/MEDIAL HEADS)
GASTROCNEMIUS (LATERAL/MEDIAL HEADS)
SOLEOUS
SOLEOUS
SOLEOUS

BACK
UPPER BACK (TRAPS)
INFRASPINATUS/SUPRASPINATUS
LATS
LATS/TERES MAJOR
LATS/TERES MAJOR
RHOMBOIDEUS MAJOR
LATS/RHOMBOIDEUS MAJOR
LOWER BACK
LOWER BACK

FOREARM
BRACHIALIS AND BRACHIORADIALIS
PRONATOR TERES
PRONATOR TERES
PRONATOR TERES
PRONATOR TERES AND SUPINATOR
UPPER BACK AND LATS (FOREARM STABILIZERS)
FLEXORS AND EXTENSORS
FLEXORS
FOREARM STABILIZERS
 SCHEDULE
SUNDAY
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY

ADDITIONAL WORKOUTS

ARM STRENGTH

CHEST HOME EXERCISES

BOXING/MARTIAL ARTS TRAINING

CALISTHENICS

TIPS FOR QUAD MUSCLES:

 SCHEDULE

ADDITIONAL WORKOUTS
BACK PRESSURE RESISTANCE BAND FLEXION
SIDE PRESSURE RESISTANCE BAND FLEXION
PRONATED SIDE PRESSURE RESISTANCE BAND FLEXION
SUPINATED SIDE PRESSURE RESISTANCE BAND FLEXION
SIDE PRESSURE RESISTANCE BAND HOLD
BACK PRESSURE DUMBELL LIFT
STANDARD PUSH-UPS
DECLINE PUSH-UPS
PIKE PUSH-UPS
WIDE-GRIP PUSH-UPS
DIAMOND PUSH-UPS (90° FOREARM ALIGNMENT)
INCLINE PUSH-UPS
ARCHER PUSH-UPS
PLYOMETRIC PUSH-UPS
SIT-UPS
DIPS
PUSH-UPS
PULL UPS
SQUATS
RESISTANCE BAND EXERCISES
PULL-UPS
HANGING L-SIT
DIPS
NEGATIVE MUSCLE-UPS
PULL BACK
SHINS AND KNEES HAVE TO BE FAR DURING SQUAT
HEEL NEEDS TO BE ELEVATED
SPEND 2-3 SECONDS WHEN GOING DOWN WITH SQUATS
PUSH HARD ENOUGH EVEN IF IT BURNS
Lm