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Powerbuilding Training
by Shiladitya Ghosh
1 athletes joined
Program Description
Build strength, muscle and aesthetic physique
Program Overview
Level
Beginner, Novice, Intermediate, Advanced
Goal
Bodybuilding, Powerlifting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
120 minutes
Created
May 22, 2024 11:54
Last Edited
Jun 03, 2024 11:57
down_app
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Chest Fly (Machine)
3 Sets
10 Reps
4
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
7
Front Raise
3 Sets
10 Reps
8
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
9
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
Day 2
1
Squat (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Leg Extension
3 Sets
10 Reps
3
Leg Curl
3 Sets
10 Reps
4
Leg Press
3 Sets
10 Reps
5
Hip Thrust (Dumbbell)
3 Sets
10 Reps
6
Shadow Boxing
3 Sets
100 Reps
7
Shadow Kick Boxing
3 Sets
50 Reps
8
Shadow Boxing
1 Set
1 Set
1 Set
1 mins
2 mins
3 mins
Day 4
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Chest Fly (Machine)
3 Sets
10 Reps
4
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
7
Front Raise
3 Sets
10 Reps
8
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
9
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
Day 5
1
Squat (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Reverse Abs Crunch (Bodyweight)
3 Sets
12 Reps
3
Wood Chop
3 Sets
12 Reps
4
Cable Crunch
3 Sets
10 Reps
5
Plank
2 Sets
1 Set
30 secs
45 secs
6
Shadow Boxing
1 Set
20 mins
Day 3
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Bent Over Row (Barbell)
2 Sets
2 Sets
12 Reps
10 Reps
3
Lat Pulldown (Close Grip)
3 Sets
10 Reps
4
Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Face Pull
3 Sets
10 Reps
6
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
7
Back Extension (Weighted)
3 Sets
10 Reps
8
Shrug (Barbell)
3 Sets
10 Reps
9
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10
Hammer Curl
3 Sets
10 Reps
Day 6
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Bent Over Row (Barbell)
2 Sets
2 Sets
12 Reps
10 Reps
3
Lat Pulldown (Close Grip)
3 Sets
10 Reps
4
Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Face Pull
3 Sets
10 Reps
6
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
7
Back Extension (Weighted)
3 Sets
10 Reps
8
Shrug (Barbell)
3 Sets
10 Reps
9
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10
Hammer Curl
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Chest Fly (Machine)
3 Sets
10 Reps
4
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
7
Front Raise
3 Sets
10 Reps
8
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
9
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
Day 2
1
Squat (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Leg Extension
3 Sets
10 Reps
3
Leg Curl
3 Sets
10 Reps
4
Leg Press
3 Sets
10 Reps
5
Hip Thrust (Dumbbell)
3 Sets
10 Reps
6
Shadow Boxing
3 Sets
100 Reps
7
Shadow Kick Boxing
3 Sets
50 Reps
8
Shadow Boxing
1 Set
1 Set
1 Set
1 mins
2 mins
3 mins
Day 3
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Bent Over Row (Barbell)
2 Sets
2 Sets
12 Reps
10 Reps
3
Lat Pulldown (Close Grip)
3 Sets
10 Reps
4
Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Face Pull
3 Sets
10 Reps
6
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
7
Back Extension (Weighted)
3 Sets
10 Reps
8
Shrug (Barbell)
3 Sets
10 Reps
9
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10
Hammer Curl
3 Sets
10 Reps
Day 4
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Chest Fly (Machine)
3 Sets
10 Reps
4
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
7
Front Raise
3 Sets
10 Reps
8
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
9
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
Day 5
1
Squat (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Reverse Abs Crunch (Bodyweight)
3 Sets
12 Reps
3
Wood Chop
3 Sets
12 Reps
4
Cable Crunch
3 Sets
10 Reps
5
Plank
2 Sets
1 Set
30 secs
45 secs
6
Shadow Boxing
1 Set
20 mins
Day 6
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Bent Over Row (Barbell)
2 Sets
2 Sets
12 Reps
10 Reps
3
Lat Pulldown (Close Grip)
3 Sets
10 Reps
4
Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Face Pull
3 Sets
10 Reps
6
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
7
Back Extension (Weighted)
3 Sets
10 Reps
8
Shrug (Barbell)
3 Sets
10 Reps
9
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10
Hammer Curl
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Chest Fly (Machine)
3 Sets
10 Reps
4
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
7
Front Raise
3 Sets
10 Reps
8
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
9
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
Day 2
1
Squat (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Leg Extension
3 Sets
10 Reps
3
Leg Curl
3 Sets
10 Reps
4
Leg Press
3 Sets
10 Reps
5
Hip Thrust (Dumbbell)
3 Sets
10 Reps
6
Shadow Boxing
3 Sets
100 Reps
7
Shadow Kick Boxing
3 Sets
50 Reps
8
Shadow Boxing
1 Set
1 Set
1 Set
1 mins
2 mins
3 mins
Day 3
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Bent Over Row (Barbell)
2 Sets
2 Sets
12 Reps
10 Reps
3
Lat Pulldown (Close Grip)
3 Sets
10 Reps
4
Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Face Pull
3 Sets
10 Reps
6
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
7
Back Extension (Weighted)
3 Sets
10 Reps
8
Shrug (Barbell)
3 Sets
10 Reps
9
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10
Hammer Curl
3 Sets
10 Reps
Day 4
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Chest Fly (Machine)
3 Sets
10 Reps
4
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
7
Front Raise
3 Sets
10 Reps
8
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
9
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
Day 5
1
Squat (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Reverse Abs Crunch (Bodyweight)
3 Sets
12 Reps
3
Wood Chop
3 Sets
12 Reps
4
Cable Crunch
3 Sets
10 Reps
5
Plank
2 Sets
1 Set
30 secs
45 secs
6
Shadow Boxing
1 Set
20 mins
Day 6
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Bent Over Row (Barbell)
2 Sets
2 Sets
12 Reps
10 Reps
3
Lat Pulldown (Close Grip)
3 Sets
10 Reps
4
Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Face Pull
3 Sets
10 Reps
6
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
7
Back Extension (Weighted)
3 Sets
10 Reps
8
Shrug (Barbell)
3 Sets
10 Reps
9
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10
Hammer Curl
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Chest Fly (Machine)
3 Sets
10 Reps
4
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
7
Front Raise
3 Sets
10 Reps
8
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
9
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
Day 2
1
Squat (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Leg Extension
3 Sets
10 Reps
3
Leg Curl
3 Sets
10 Reps
4
Leg Press
3 Sets
10 Reps
5
Hip Thrust (Dumbbell)
3 Sets
10 Reps
6
Shadow Boxing
3 Sets
100 Reps
7
Shadow Kick Boxing
3 Sets
50 Reps
8
Shadow Boxing
1 Set
1 Set
1 Set
1 mins
2 mins
3 mins
Day 3
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Bent Over Row (Barbell)
2 Sets
2 Sets
12 Reps
10 Reps
3
Lat Pulldown (Close Grip)
3 Sets
10 Reps
4
Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Face Pull
3 Sets
10 Reps
6
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
7
Back Extension (Weighted)
3 Sets
10 Reps
8
Shrug (Barbell)
3 Sets
10 Reps
9
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10
Hammer Curl
3 Sets
10 Reps
Day 4
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Chest Fly (Machine)
3 Sets
10 Reps
4
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
7
Front Raise
3 Sets
10 Reps
8
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
9
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
Day 5
1
Squat (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Reverse Abs Crunch (Bodyweight)
3 Sets
12 Reps
3
Wood Chop
3 Sets
12 Reps
4
Cable Crunch
3 Sets
10 Reps
5
Plank
2 Sets
1 Set
30 secs
45 secs
6
Shadow Boxing
1 Set
20 mins
Day 6
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Bent Over Row (Barbell)
2 Sets
2 Sets
12 Reps
10 Reps
3
Lat Pulldown (Close Grip)
3 Sets
10 Reps
4
Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Face Pull
3 Sets
10 Reps
6
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
7
Back Extension (Weighted)
3 Sets
10 Reps
8
Shrug (Barbell)
3 Sets
10 Reps
9
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10
Hammer Curl
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Chest Fly (Machine)
3 Sets
10 Reps
4
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
7
Front Raise
3 Sets
10 Reps
8
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
9
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
Day 2
1
Squat (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Leg Extension
3 Sets
10 Reps
3
Leg Curl
3 Sets
10 Reps
4
Leg Press
3 Sets
10 Reps
5
Hip Thrust (Dumbbell)
3 Sets
10 Reps
6
Shadow Boxing
3 Sets
100 Reps
7
Shadow Kick Boxing
3 Sets
50 Reps
8
Shadow Boxing
1 Set
1 Set
1 Set
1 mins
2 mins
3 mins
Day 3
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Bent Over Row (Barbell)
2 Sets
2 Sets
12 Reps
10 Reps
3
Lat Pulldown (Close Grip)
3 Sets
10 Reps
4
Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Face Pull
3 Sets
10 Reps
6
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
7
Back Extension (Weighted)
3 Sets
10 Reps
8
Shrug (Barbell)
3 Sets
10 Reps
9
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10
Hammer Curl
3 Sets
10 Reps
Day 4
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Chest Fly (Machine)
3 Sets
10 Reps
4
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
7
Front Raise
3 Sets
10 Reps
8
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
9
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
Day 5
1
Squat (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Reverse Abs Crunch (Bodyweight)
3 Sets
12 Reps
3
Wood Chop
3 Sets
12 Reps
4
Cable Crunch
3 Sets
10 Reps
5
Plank
2 Sets
1 Set
30 secs
45 secs
6
Shadow Boxing
1 Set
20 mins
Day 6
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Bent Over Row (Barbell)
2 Sets
2 Sets
12 Reps
10 Reps
3
Lat Pulldown (Close Grip)
3 Sets
10 Reps
4
Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Face Pull
3 Sets
10 Reps
6
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
7
Back Extension (Weighted)
3 Sets
10 Reps
8
Shrug (Barbell)
3 Sets
10 Reps
9
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10
Hammer Curl
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Chest Fly (Machine)
3 Sets
10 Reps
4
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
7
Front Raise
3 Sets
10 Reps
8
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
9
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
Day 2
1
Squat (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Leg Extension
3 Sets
10 Reps
3
Leg Curl
3 Sets
10 Reps
4
Leg Press
3 Sets
10 Reps
5
Hip Thrust (Dumbbell)
3 Sets
10 Reps
6
Shadow Boxing
3 Sets
100 Reps
7
Shadow Kick Boxing
3 Sets
50 Reps
8
Shadow Boxing
1 Set
1 Set
1 Set
1 mins
2 mins
3 mins
Day 3
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Bent Over Row (Barbell)
2 Sets
2 Sets
12 Reps
10 Reps
3
Lat Pulldown (Close Grip)
3 Sets
10 Reps
4
Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Face Pull
3 Sets
10 Reps
6
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
7
Back Extension (Weighted)
3 Sets
10 Reps
8
Shrug (Barbell)
3 Sets
10 Reps
9
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10
Hammer Curl
3 Sets
10 Reps
Day 4
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Chest Fly (Machine)
3 Sets
10 Reps
4
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
7
Front Raise
3 Sets
10 Reps
8
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
9
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
Day 5
1
Squat (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Reverse Abs Crunch (Bodyweight)
3 Sets
12 Reps
3
Wood Chop
3 Sets
12 Reps
4
Cable Crunch
3 Sets
10 Reps
5
Plank
2 Sets
1 Set
30 secs
45 secs
6
Shadow Boxing
1 Set
20 mins
Day 6
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Bent Over Row (Barbell)
2 Sets
2 Sets
12 Reps
10 Reps
3
Lat Pulldown (Close Grip)
3 Sets
10 Reps
4
Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Face Pull
3 Sets
10 Reps
6
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
7
Back Extension (Weighted)
3 Sets
10 Reps
8
Shrug (Barbell)
3 Sets
10 Reps
9
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10
Hammer Curl
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Chest Fly (Machine)
3 Sets
10 Reps
4
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
7
Front Raise
3 Sets
10 Reps
8
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
9
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
Day 2
1
Squat (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Leg Extension
3 Sets
10 Reps
3
Leg Curl
3 Sets
10 Reps
4
Leg Press
3 Sets
10 Reps
5
Hip Thrust (Dumbbell)
3 Sets
10 Reps
6
Shadow Boxing
3 Sets
100 Reps
7
Shadow Kick Boxing
3 Sets
50 Reps
8
Shadow Boxing
1 Set
1 Set
1 Set
1 mins
2 mins
3 mins
Day 3
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Bent Over Row (Barbell)
2 Sets
2 Sets
12 Reps
10 Reps
3
Lat Pulldown (Close Grip)
3 Sets
10 Reps
4
Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Face Pull
3 Sets
10 Reps
6
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
7
Back Extension (Weighted)
3 Sets
10 Reps
8
Shrug (Barbell)
3 Sets
10 Reps
9
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10
Hammer Curl
3 Sets
10 Reps
Day 4
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Chest Fly (Machine)
3 Sets
10 Reps
4
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
7
Front Raise
3 Sets
10 Reps
8
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
9
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
Day 5
1
Squat (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Reverse Abs Crunch (Bodyweight)
3 Sets
12 Reps
3
Wood Chop
3 Sets
12 Reps
4
Cable Crunch
3 Sets
10 Reps
5
Plank
2 Sets
1 Set
30 secs
45 secs
6
Shadow Boxing
1 Set
20 mins
Day 6
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Bent Over Row (Barbell)
2 Sets
2 Sets
12 Reps
10 Reps
3
Lat Pulldown (Close Grip)
3 Sets
10 Reps
4
Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Face Pull
3 Sets
10 Reps
6
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
7
Back Extension (Weighted)
3 Sets
10 Reps
8
Shrug (Barbell)
3 Sets
10 Reps
9
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10
Hammer Curl
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Chest Fly (Machine)
3 Sets
10 Reps
4
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
7
Front Raise
3 Sets
10 Reps
8
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
9
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
Day 2
1
Squat (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Leg Extension
3 Sets
10 Reps
3
Leg Curl
3 Sets
10 Reps
4
Leg Press
3 Sets
10 Reps
5
Hip Thrust (Dumbbell)
3 Sets
10 Reps
6
Shadow Boxing
3 Sets
100 Reps
7
Shadow Kick Boxing
3 Sets
50 Reps
8
Shadow Boxing
1 Set
1 Set
1 Set
1 mins
2 mins
3 mins
Day 3
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Bent Over Row (Barbell)
2 Sets
2 Sets
12 Reps
10 Reps
3
Lat Pulldown (Close Grip)
3 Sets
10 Reps
4
Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Face Pull
3 Sets
10 Reps
6
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
7
Back Extension (Weighted)
3 Sets
10 Reps
8
Shrug (Barbell)
3 Sets
10 Reps
9
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10
Hammer Curl
3 Sets
10 Reps
Day 4
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Chest Fly (Machine)
3 Sets
10 Reps
4
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
7
Front Raise
3 Sets
10 Reps
8
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
9
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
Day 5
1
Squat (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Reverse Abs Crunch (Bodyweight)
3 Sets
12 Reps
3
Wood Chop
3 Sets
12 Reps
4
Cable Crunch
3 Sets
10 Reps
5
Plank
2 Sets
1 Set
30 secs
45 secs
6
Shadow Boxing
1 Set
20 mins
Day 6
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Bent Over Row (Barbell)
2 Sets
2 Sets
12 Reps
10 Reps
3
Lat Pulldown (Close Grip)
3 Sets
10 Reps
4
Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Face Pull
3 Sets
10 Reps
6
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
7
Back Extension (Weighted)
3 Sets
10 Reps
8
Shrug (Barbell)
3 Sets
10 Reps
9
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10
Hammer Curl
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Chest Fly (Machine)
3 Sets
10 Reps
4
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
7
Front Raise
3 Sets
10 Reps
8
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
9
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
Day 2
1
Squat (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Leg Extension
3 Sets
10 Reps
3
Leg Curl
3 Sets
10 Reps
4
Leg Press
3 Sets
10 Reps
5
Hip Thrust (Dumbbell)
3 Sets
10 Reps
6
Shadow Boxing
3 Sets
100 Reps
7
Shadow Kick Boxing
3 Sets
50 Reps
8
Shadow Boxing
1 Set
1 Set
1 Set
1 mins
2 mins
3 mins
Day 3
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Bent Over Row (Barbell)
2 Sets
2 Sets
12 Reps
10 Reps
3
Lat Pulldown (Close Grip)
3 Sets
10 Reps
4
Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Face Pull
3 Sets
10 Reps
6
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
7
Back Extension (Weighted)
3 Sets
10 Reps
8
Shrug (Barbell)
3 Sets
10 Reps
9
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10
Hammer Curl
3 Sets
10 Reps
Day 4
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Chest Fly (Machine)
3 Sets
10 Reps
4
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
7
Front Raise
3 Sets
10 Reps
8
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
9
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
Day 5
1
Squat (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Reverse Abs Crunch (Bodyweight)
3 Sets
12 Reps
3
Wood Chop
3 Sets
12 Reps
4
Cable Crunch
3 Sets
10 Reps
5
Plank
2 Sets
1 Set
30 secs
45 secs
6
Shadow Boxing
1 Set
20 mins
Day 6
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Bent Over Row (Barbell)
2 Sets
2 Sets
12 Reps
10 Reps
3
Lat Pulldown (Close Grip)
3 Sets
10 Reps
4
Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Face Pull
3 Sets
10 Reps
6
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
7
Back Extension (Weighted)
3 Sets
10 Reps
8
Shrug (Barbell)
3 Sets
10 Reps
9
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10
Hammer Curl
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Chest Fly (Machine)
3 Sets
10 Reps
4
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
7
Front Raise
3 Sets
10 Reps
8
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
9
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
Day 2
1
Squat (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Leg Extension
3 Sets
10 Reps
3
Leg Curl
3 Sets
10 Reps
4
Leg Press
3 Sets
10 Reps
5
Hip Thrust (Dumbbell)
3 Sets
10 Reps
6
Shadow Boxing
3 Sets
100 Reps
7
Shadow Kick Boxing
3 Sets
50 Reps
8
Shadow Boxing
1 Set
1 Set
1 Set
1 mins
2 mins
3 mins
Day 3
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Bent Over Row (Barbell)
2 Sets
2 Sets
12 Reps
10 Reps
3
Lat Pulldown (Close Grip)
3 Sets
10 Reps
4
Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Face Pull
3 Sets
10 Reps
6
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
7
Back Extension (Weighted)
3 Sets
10 Reps
8
Shrug (Barbell)
3 Sets
10 Reps
9
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10
Hammer Curl
3 Sets
10 Reps
Day 4
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Chest Fly (Machine)
3 Sets
10 Reps
4
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
7
Front Raise
3 Sets
10 Reps
8
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
9
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
Day 5
1
Squat (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Reverse Abs Crunch (Bodyweight)
3 Sets
12 Reps
3
Wood Chop
3 Sets
12 Reps
4
Cable Crunch
3 Sets
10 Reps
5
Plank
2 Sets
1 Set
30 secs
45 secs
6
Shadow Boxing
1 Set
20 mins
Day 6
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Bent Over Row (Barbell)
2 Sets
2 Sets
12 Reps
10 Reps
3
Lat Pulldown (Close Grip)
3 Sets
10 Reps
4
Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Face Pull
3 Sets
10 Reps
6
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
7
Back Extension (Weighted)
3 Sets
10 Reps
8
Shrug (Barbell)
3 Sets
10 Reps
9
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10
Hammer Curl
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Chest Fly (Machine)
3 Sets
10 Reps
4
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
7
Front Raise
3 Sets
10 Reps
8
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
9
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
Day 2
1
Squat (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Leg Extension
3 Sets
10 Reps
3
Leg Curl
3 Sets
10 Reps
4
Leg Press
3 Sets
10 Reps
5
Hip Thrust (Dumbbell)
3 Sets
10 Reps
6
Shadow Boxing
3 Sets
100 Reps
7
Shadow Kick Boxing
3 Sets
50 Reps
8
Shadow Boxing
1 Set
1 Set
1 Set
1 mins
2 mins
3 mins
Day 3
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Bent Over Row (Barbell)
2 Sets
2 Sets
12 Reps
10 Reps
3
Lat Pulldown (Close Grip)
3 Sets
10 Reps
4
Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Face Pull
3 Sets
10 Reps
6
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
7
Back Extension (Weighted)
3 Sets
10 Reps
8
Shrug (Barbell)
3 Sets
10 Reps
9
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10
Hammer Curl
3 Sets
10 Reps
Day 4
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Chest Fly (Machine)
3 Sets
10 Reps
4
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
7
Front Raise
3 Sets
10 Reps
8
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
9
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
Day 5
1
Squat (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Reverse Abs Crunch (Bodyweight)
3 Sets
12 Reps
3
Wood Chop
3 Sets
12 Reps
4
Cable Crunch
3 Sets
10 Reps
5
Plank
2 Sets
1 Set
30 secs
45 secs
6
Shadow Boxing
1 Set
20 mins
Day 6
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Bent Over Row (Barbell)
2 Sets
2 Sets
12 Reps
10 Reps
3
Lat Pulldown (Close Grip)
3 Sets
10 Reps
4
Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Face Pull
3 Sets
10 Reps
6
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
7
Back Extension (Weighted)
3 Sets
10 Reps
8
Shrug (Barbell)
3 Sets
10 Reps
9
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10
Hammer Curl
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Chest Fly (Machine)
3 Sets
10 Reps
4
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
7
Front Raise
3 Sets
10 Reps
8
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
9
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
Day 2
1
Squat (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Leg Extension
3 Sets
10 Reps
3
Leg Curl
3 Sets
10 Reps
4
Leg Press
3 Sets
10 Reps
5
Hip Thrust (Dumbbell)
3 Sets
10 Reps
6
Shadow Boxing
3 Sets
100 Reps
7
Shadow Kick Boxing
3 Sets
50 Reps
8
Shadow Boxing
1 Set
1 Set
1 Set
1 mins
2 mins
3 mins
Day 3
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Bent Over Row (Barbell)
2 Sets
2 Sets
12 Reps
10 Reps
3
Lat Pulldown (Close Grip)
3 Sets
10 Reps
4
Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Face Pull
3 Sets
10 Reps
6
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
7
Back Extension (Weighted)
3 Sets
10 Reps
8
Shrug (Barbell)
3 Sets
10 Reps
9
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10
Hammer Curl
3 Sets
10 Reps
Day 4
1
Bench Press (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
3
Chest Fly (Machine)
3 Sets
10 Reps
4
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
6
Rear Delt Fly (Machine)
3 Sets
10 Reps
7
Front Raise
3 Sets
10 Reps
8
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
9
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
Day 5
1
Squat (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Reverse Abs Crunch (Bodyweight)
3 Sets
12 Reps
3
Wood Chop
3 Sets
12 Reps
4
Cable Crunch
3 Sets
10 Reps
5
Plank
2 Sets
1 Set
30 secs
45 secs
6
Shadow Boxing
1 Set
20 mins
Day 6
1
Deadlift (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
2
Bent Over Row (Barbell)
2 Sets
2 Sets
12 Reps
10 Reps
3
Lat Pulldown (Close Grip)
3 Sets
10 Reps
4
Lat Pulldown
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5
Face Pull
3 Sets
10 Reps
6
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
7
Back Extension (Weighted)
3 Sets
10 Reps
8
Shrug (Barbell)
3 Sets
10 Reps
9
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10
Hammer Curl
3 Sets
10 Reps