Workout Plan 2.

Monday - Pull [Back and Biceps]

Back

1. Barbell Rows
3 sets of 10 to 15 reps
Perform Drop set in last 2 sets

2. Seated Cable Rows

3 sets of 8 to 12 reps
Perform Drop set in Last 2 sets

Biceps

1. Alternate Dumbbell Curls

3 sets of 10 to 15 reps
Perform Drop set in Last 2 set

2. Preacher Curls
3 sets of 10 to 15 reps
Perform Drop set in Last 2 set
Tuesday - Push [Chest and Shoulders]

Chest

1. Incline Dumbbell Press

3 sets - 8 to 13 reps
Perform Drop set in last set

2. Cable Flies
3 sets - 10 to 15 reps
Perform Drop sets in all sets

Shoulders

1. Seated Dumbbell Rear Delt Fly

3 sets of 12 to 15 reps

2. Dumbbell Lateral Raises

3 sets of 12 to 15 reps

3. Dumbbell Shoulder Press

3 sets of 12 to 15 reps

Traps

1. Shrugs
3 sets - 8 to 13 reps
Drop set in last 2 sets
Wednesday - Leg [Legs and Triceps]

Legs

1. Lying or Seated Leg Curls

4 sets of 8 to 12 reps
Perform Drop set in Last 2 sets

2. Hack Squats
3 sets on 8 to 10 reps

3. Leg Press
3 sets of 10 to 12 reps

4. Standing Calf Raises

4 sets of 8 to 10 reps
Perform Drop set in Last 2 sets

Triceps

1. Incline EZ bar Skull Crusher

3 sets of 10 to 15 reps
Perform Drop set in Last 1 set

2. Single Arm Cable Kick Back

3 sets of 10 to 15 reps
Perform Drop set in Last 1 set
Thursday - Pull [Back and Biceps]

Back

1. Lat Pulldowns
3 sets of 10 to 15 reps
Perform Drop set in Last 2 sets

2. Straight Arm Cable Pullover

3 sets of 10 to 15 reps
Perform Drop set in all sets

Biceps

1. Reverse Grip EZ Bar Curls

3 sets of 10 to 15 reps
Perform Drop set in Last 1 set

2. Hammer Curls
3 Sets of 10 to 15 reps
Perform Drop set in Last 2 sets
Friday - Push [Chest and Shoulders]

Chest

1. Flat Bench Machine Press

3 sets of 8 to 12 reps

2. Decline Dumbbell Press

2 sets of 10 to 13 reps

3. Pec Deck Flyes

3 sets of 8 to 13 reps
Perform Drop set in Last 1 sets

Shoulders

1. Unilateral Cable Rear Delt Flyes

3 sets of 10 to 15 reps

2. Cable Lateral Raises

3 sets of 10 to 15 reps

3. Cable Front Delt Raises using Rope

3 sets of 8 to 12 reps
Traps

1. Shrugs
3 sets - 8 to 13 reps
Drop set in last 2 sets
Saturday - Leg [Legs and Triceps]

Legs

1. Romanian Deadlift
3 sets of 8 to 12 reps
Perform Drop set in Last 1 set

2. Bulgarian Split Squats

3 sets of 10 to 15 reps
Perform Drop set in Last 2 sets

3. Leg extension
3 sets of 10 to 15 reps
Perform Drop set in Last 2 sets

4. Seated Calf Raises

4 sets of 8 to 12 reps
Perform Drop set in All sets
Triceps

1. Overhead Dumbbell Tricep Extension

3 sets of 10 to 15 reps
Perform Drop set in Last 2 sets

2. Cable Tricep PushDowns

3 sets of 10 to 15 reps
Perform Drop set in Last 2 sets
Notes

A. All Rear delt and Medial delt exercises should be

performed with drop sets.
Eg. Lateral Raises
3 sets of 12 to 15 reps
Drop Set in Every Set
B. It’s okay if you don’t wanna do drop sets on Front Delt
Exercises.
C. Don’t count the warm up set as a working set.
All the sets and Drop sets should be done till Failure.
D. If you don’t know how to perform a particular exercise
given in the routine then you can just click the name of
the exercise and a Youtube Tutorial will manifest itself
in front of your eyes.
A. Numerical Priority list of Supplements

1. Whey Protein
2. Creatine
3. Multivitamins
4.Fish Oil
5. Ashwagandha

B.Weighing machine which will help you

Track your Progress

1. Food Weighing Machine - around 249₹

2. Weighing Scale - around 599