General rules
• Warm-up: 5–10 min light cardio + 1–2 light sets of first exercise.
• Tempo: ~2 seconds up, 2–3 seconds down, full control.
• Rest: 60–90 sec between normal sets, 2 min after heavy compounds.
• Load: Last 2 reps should be hard but with clean form.
CHEST & TRICEPS (Mon/Thur)
1. Barbell Bench Press – 4 × 6–8, rest 2 min
• Setup: Feet flat, slight arch, shoulder blades pinched, grip just wider than
shoulders.
• Path: Lower bar to mid-chest with elbows ~45° from body, touch lightly, press
up over mid-chest.
2. Incline Dumbbell Press – 3 × 8–10, rest 90 sec
• Bench 30–45°. Lower dumbbells to upper chest with wrists stacked over
elbows, press up and slightly in without banging.
3. Machine Chest Press – 3 × 8–12, rest 60–90 sec
• Seat so handles are mid-chest; push without locking elbows, control back.
4. Dumbbell Fly or Cable Fly – 3 × 10–12, rest 60–90 sec
• Slight bend in elbows; open arms in an arc until you feel chest stretch, then
squeeze chest to bring hands together.
Pec Deck Fly (machine): 3 × 12–15 reps
• Excellent isolation for the middle chest. Keep elbows slightly bent and squeeze the
pecs at the peak.
Incline Dumbbell Fly: 2–3 × 12–15 reps
• Targets upper chest. Use a bench at 30–45°, keep elbows slightly bent, and open
arms in a wide arc
Dumbbell Pullover: 2–3 × 10–12 reps
• Works the middle and lower chest, plus lats. Lie on a bench, hold one dumbbell with
both hands, lower behind your head, then pull up over your chest
01. Triceps Pushdown (cable) – 3 × 10–12, rest 60 sec
Elbows pinned to sides, push bar/rope down, hard squeeze, slow up
02. Overhead Barbell Triceps Extension – 2 × 10–12, rest 60 sec
Elbows point up, lower behind head, extend without flaring elbows.
Skullcrushers (EZ-Bar or Dumbbell): 3 × 8–12 reps
• Lie on bench, lower bar/dumbbell to forehead, then extend; great for all heads of
triceps
Triceps Kickback: 3 × 10–12 reps per arm
• Bend forward, keep upper arm parallel to floor, extend forearm back; good for long
head of tricep
BACK & BICEPS (Tue/Fri)
01. Lat Pulldown or Assisted Pull-up – 4 × 8–10, rest 90 sec
Grip just wider than shoulders, chest up, pull to upper chest, elbows down
and in.
02. Barbell or Machine Row – 4 × 8–10, rest 90 sec
Flat back, bar/handle towards lower ribs/waist, squeeze shoulder blades.
03. Seated Cable Row – 3 × 10–12, rest 60–90 sec
Neutral spine, chest up, pull to navel, pause, slow stretch.
04. Face Pull (rope) – 3 × 12–15, rest 60 sec
Rope to nose/eyes, elbows high, focus on rear delts.
Reverse Pec Deck Fly (Machine): 3 × 12–15 reps
Targets rear delts and upper back; helps with posture and shoulder health.
Cable Straight-Arm Pulldown: 3 × 12–15 reps
Stand facing a high pulley, keep arms straight, and pull the bar down to your
thighs; great for lats and rear delts
01. EZ Barbell Curl: 3–4 × 8–12 reps
Grip the bar just outside shoulder width, curl up with controlled movement,
and lower slowly. This is the classic move for overall bicep growth
02. Dumbbell Curl: 3 × 10–12 reps
Use a pair of dumbbells, curl up one arm at a time or both together. This
allows a greater range of motion and helps correct imbalances.
03. Hammer Curl: 3 × 10–12 reps
Use dumbbells with a neutral grip (palms facing each other); this hits the
brachialis and brachioradialis, making your arms thicker.
04. Preacher Curl (Machine or Bench): 3 × 10–12 reps
Rest your arms on a preacher bench or machine, curl up, and squeeze at the
top. This isolates the biceps and reduces cheating
Concentration Curl: 2–3 × 10–12 reps
Sit on a bench, rest your elbow on your inner thigh, and curl a dumbbell up;
this targets the peak of the biceps
Cable Curl (Straight or Rope Attachment): 3 × 10–12 reps
Use a cable machine with a straight or rope bar; constant tension throughout
the movement helps maximize bicep activation
SHOULDER, LEGS (Wed/Sat)
01. Barbell or Dumbbell Overhead Press – 4 × 6–8, rest 2 min
You can start with 10 kg dumbbells; seated or standing, core tight, press
straight up over head.
02. Dumbbell Lateral Raise – 3 × 12–15, rest 60 sec
Slight lean, raise to shoulder height, lead with elbows, don’t swing.
03. Arnold Press: 3 × 10–12 reps
Start with dumbbells at shoulder level, palms facing you, press up while
rotating your hands so they face forward at the top. This hits all three heads
of the deltoids.
04. Rear Delt Fly (Dumbbell or Machine): 3 × 12–15 reps
Hinge at the hips, raise dumbbells or use a machine to target the rear delts
and upper back
Upright Row (Barbell or Dumbbell): 3 × 10–12 reps
Grip the bar or dumbbells, pull up to chin height, and lower under control.
This targets the side and front delts
Face Pull (Cable or Rope Attachment): 3 × 12–15 reps
Use a cable machine or rope attachment, pull towards your face, and squeeze
your rear delts and upper back at the end of each rep
01. Barbell Back Squat: 4 × 8–10 reps
The #1 compound movement for overall leg strength and size; targets quads,
hamstrings, and glutes
02. Leg Press Machine: 4 × 10–12 reps
Excellent for building leg size and strength with less lower back stress
03. Leg Extension Machine: 3 × 12–15 reps
Isolates quads for front thigh development.
04. Romanian Deadlift (Barbell or Dumbbell): 3 × 8–10 reps
Focuses on hamstrings and glutes; keep your back neutral and hinge at the
hips
Walking Lunges (Dumbbell or Bodyweight): 3 × 10–12 reps per leg
Builds quads, glutes, and hamstrings; great for functional strength
FOREARMS
Wrist Curl (Barbell or Dumbbell): 3 × 12–15 reps
Sit on a bench, hold a barbell or dumbbell, and curl your wrists up and down;
targets flexors
Reverse Wrist Curl (Barbell or Dumbbell): 3 × 12–15 reps
Same as wrist curl, but with palms facing down; targets extensors
Reverse Curl (Barbell or Dumbbell): 3 × 10–12 reps
Palms face down, curl up; targets forearm extensors and brachioradialis.
ABS
Cable Crunch (Rope Attachment): 3 × 12–15 reps
Kneel in front of a high pulley, grab the rope, and crunch down; targets the
rectus abdominis
Bicycle Crunch: 3 × 12–15 reps per side
Lie on your back, alternate bringing opposite elbow to knee; hits obliques and
rectus abdominis