| Day 1 – Legs |
recommended sets & reps |
| Squat_wide_stance |
3×8 |
| Squat narrow stance |
3×8 |
| Stiff legged dead lift |
4×8 |
| Leg press wide foot placement |
3×8 |
| Leg press narrow foot placement |
3×8 |
| Leg curl high rep drop sets |
3xDrop set |
| leg extension high rep drop sets |
3xDrop set |
|
|
| Day 2 -Shoulders, Calves,Traps |
recommended sets & reps |
| Dumbell Military press |
3×8 |
| Rear pec deck/bent over lateral raises |
3xDrop set |
| Side raises |
3xDrop set |
| SEATED ONE-ARM CROSS CABLE LATERALS |
3×12 |
| Calf raises (straight leg) |
3x[50 reps] |
| CALF RAISES ON LEG PRESS MACHINE |
3xDrop set |
| Barbell shrug |
4×8 |
| Dumbbell shrug |
4×8 |
|
|
|
|
| Day 3 – Chest , Biceps |
recommended sets & reps |
| Flat barbell bench press |
3×8 |
| Incline barbell bench press |
3×8 |
| Dips |
3xDrop set |
| Flat dumbbell flys |
3×12 |
| Incline dumbbell flys |
3×12 |
| Straight barbell curls |
3×12 |
| Heavy hammer curls |
3×12 |
| Cable curls |
3xDrop set |
|
|
| Day 4 – Shoulders,Triceps, Abs |
recommended sets & reps |
| STANDING BENT-OVER DUMBBELL LATERALS |
3×8 |
| Barbell up right rows |
3×8 |
| Side raises |
3xDrop set |
| Rear pec deck/bent over lateral raises |
3xDrop set |
| skull crushers |
3×12 |
| Cable tricep extension (infront of body) |
3×12 |
| Over head cable tricep extension |
3×12 |
| Kneeling cable crunches |
3×12 |
| Standing cable crunches |
3×12 |
| Weight leg raises |
3×12 |
|
|
|
|
| Day 4 – Back , Traps |
recommended sets & reps |
| Wide grip pull ups |
3×12 |
| Wide grip pull downs |
3×12 |
| Close grip pull downs |
3×12 |
| Bent over barbell rows |
3×8 |
| Bent over v bar rows |
3×8 |
| Two handed Cable rows |
3xDrop set |
| Barbell shrug |
4×8 |
| Dumbbell shrug |
4×8 |
