BE BIG : 3 DAYS SPLIT

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

20 sec rest-pause at the end of each exercises

Bench Press (Barbell)

Incline Bench Press (Barbell)

Incline Chest Fly (Dumbbell)

Cable Crossover

Tricep Pressdown

Lying Tricep Extension (Barbell)

Tricep Extension (Machine)

CHEST TRICEPS

Single Arm Iso Row

Single Arm High Row (Cable)

Wide Grip Lat Pulldown

Seated Row (Cable)

Preacher Curl (Barbell)

Incline Curl (Dumbbell)

Bicep Curl (Machine)

BACK BICEPS

Seated Shoulder Press (Dumbbell)

Lateral Raise (Dumbbell)

Front Raise

Rear Delt Fly (Cable)

Shrug (Dumbbell)

Leg Extension

Leg Curl

SHOULDER LEGS

Incline Bench Press (Smith Machine)

Chest Fly (Machine)

Chest Supported Row (Machine)

Standing Pullover (Cable)

Bicep Curl (Cable)

Overhead Tricep Extension (Cable)

***OPTIONAL DAY***

20 % drop-set at the end of each exercises

Incline Tricep Extension (Dumbbell)

Seated Dip (Machine)

Bicep Curl (Barbell)

Hammer Curl

Chest Fly (Cable)

Military Press (Barbell)

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