MODIFIED ROUTINE
Better for YOUR body — Sculpting Classic Proportions
Day 1 — Chest + Arms + Shoulders (T-shirt Day)
Focus: Look wider in shirts. Emphasize controlled movements to build out the shoulders and
chest for that classic aesthetic width.
EXERCISE SETS REPS WHY EQUIPMENT NEEDED TUTORIAL
Watch
Chest Press 4 8–12 Main chest builder Chest Press Machine
Video
Watch
Pec Deck Fly 4 12–15 Makes chest fuller Pec Deck Machine
Video
Bodyweight / Floor Watch
Push-ups 3 Failure Chest definition
Space Video
Most important for Watch
Side Raise 4 12–15 Dumbbells
width Video
Watch
Front Raise 3 12 Front shoulder Dumbbells
Video
Watch
Dumbbell Curl 4 10–12 Biceps Dumbbells
Video
Thickens arm + Watch
Hammer Curl 3 10 Dumbbells
forearm Video
Triceps for shirt Cable Machine + Rope Watch
Rope Pushdown 4 10–12
sleeves Attachment Video
Wrist/forearm Dumbbells or Barbell + Watch
Wrist Curl 3 15
weakness Bench Video
Day 2 — Back + Abs (V-Taper Day)
Focus: Wider upper body + tighter waist. This creates the illusion of a much broader back and a
sharp core.
EXERCISE SETS REPS WHY EQUIPMENT NEEDED TUTORIAL
Watch
Lat Pulldown 4 8–12 Makes back wider Lat Pulldown Machine
Video
Watch
Machine Row 4 10–12 Thickness Seated Row Machine
Video
Pec Deck Machine Watch
Reverse Fly 3 12 Rear shoulder
(Reverse) or Dumbbells Video
Watch
Shrugs 3 12 Slight trap growth Dumbbells
Video
Hanging Leg Pull-up Bar or Captain's Watch
3 12–15 Lower abs
Raise Chair Video
Watch
Crunches 3 20 Upper abs Floor Mat
Video
Watch
Plank 3 45 sec Tight waist Floor Mat
Video
Floor Mat (Optional: Watch
Russian Twist 3 20 Obliques
Plate/Dumbbell) Video
Day 3 — Legs (Athletic Leg Day)
Focus: Your lower legs are skinny, so do calves twice a week. Add calf raises again on Full
Body day. Strong legs form the foundation of a balanced physique.
EXERCISE SETS REPS WHY EQUIPMENT NEEDED TUTORIAL
Squat Rack / Barbell or Watch
Squats 4 10–12 Overall leg mass
Dumbbells Video
Watch
Leg Extension 4 12 Quad isolation Leg Extension Machine
Video
Glute & Quad Bodyweight or Watch
Walking Lunges 3 12 / leg
development Dumbbells Video
Calf Raise Machine or Watch
Calf Raises 5 20 Calf volume
Step Video
Single-leg Calf Watch
3 15 Fixing imbalances Step or Plate
Raises Video
Cardio Watch
Light sprint/walk 1 5–10 min Treadmill
conditioning Video
Day 4 — Full Body + Weak Point Fix
Focus: Bring up weak areas. Target the muscle groups that need extra frequency to catch up.
EXERCISE SETS REPS WHY EQUIPMENT NEEDED TUTORIAL
Extra chest Watch
Chest Press 3 10 Chest Press Machine
volume Video
Watch
Lat Pulldown 3 10 Extra back width Lat Pulldown Machine
Video
Extra shoulder Watch
Side Raise 4 15 Dumbbells
width Video
Watch
Dumbbell Curl 3 10 Extra bicep peak Dumbbells
Video
Extra tricep Cable Machine + Rope Watch
Rope Pushdown 3 10
definition Attachment Video
Dumbbells or Barbell + Watch
Forearm Curl 3 15 Forearm thickness
Bench Video
Calf Raise Machine or Watch
Calf Raises 4 20 Extra calf mass
Step Video
Watch
Plank 3 1 min Core stability Floor Mat
Video