Chest,

Shoulders,
Triceps.

Day 2 Week Week Week Week Week Week

1&2 3&4 5&6 7&8 9 & 10 11 & 12
Warm up
(30s Rests)

Chest Press 18 kg 18 kg 23 kg 23 kg 27 kg 27 kg
(Machine) 10 reps 12 reps 10 reps 12 reps 10 reps 12 reps
2 sets 2 sets 2 sets 2 sets 2 sets 2 sets
Pec Fly 18 kg 18 kg 23 kg 23 kg 27 kg 27 kg
(Machine) 10 reps 12 reps 10 reps 12 reps 10 reps 12 reps
2 sets 2 sets 2 sets 2 sets 2 sets 2 sets
Shoulder Press 9 kg 9 kg 14 kg 14 kg 18 kg 18 kg
(Machine) 10 reps 12 reps 10 reps 12 reps 10 reps 10 reps
2 sets 2 sets 2 sets 2 sets 2 sets 2 sets
Workout
(90s Rests)

Chest Press 20 kg 20 kg 30 kg 30 kg 40 kg 40 kg
(Red Machine) 10 reps 12 reps 10 reps 12 reps 10 reps 12 reps
3 sets 3 sets 3 sets 3 sets 3 sets 3 sets

Dumbbell Press 15 kg 15 kg 17.5 kg 17.5 kg 20 kg 20 kg

(Incline Per 10 reps 12 reps 10 reps 12 reps 10 reps 12 reps
Hand) 3 sets 3 sets 3 sets 3 sets 3 sets 3 sets
Middle Pec Fly 13.6 kg 13.6 kg 13.6 kg 20.5 kg 20.5 kg 20 kg
(Cable) 8 reps 10 reps 12 reps 8 reps 10 reps 12 reps
3 sets 3 sets 3 sets 3 sets 3 sets 3 sets
Dumbbell 10 kg 10 kg 12.5 kg 12.5 kg 15 kg 15 kg
Shoulder Press 10 reps 12 reps 10 reps 12 reps 10 reps 12 reps
(Per Hand) 3 sets 3 sets 3 sets 3 sets 3 sets 3 sets
Lateral Raise 0 kg 0 kg 0 kg 13.6 kg 13.6 kg 13.6 kg
(Cable) 12 reps 14 reps 16 reps 12 reps 14 reps 16 reps
3 sets 3 sets 3 sets 3 sets 3 sets 3 sets
Reverse Fly 0 kg 0 kg 0 kg 13.6 kg 13.6 kg 13.6 kg
(Cable) 12 reps 14 reps 16 reps 12 reps 14 reps 16 reps
3 sets 3 sets 3 sets 3 sets 3 sets 3 sets
Tricep Pulldown 20.6 kg 20.6 kg 20.6 kg 27.3 kg 27.3 kg 27.3 kg
(Cable) 10 reps 12 reps 14 reps 10 reps 12 reps 14 reps
3 sets 3 sets 3 sets 3 sets 3 sets 3 sets
 Chest,
Shoulders,
Triceps.

Day 4 Week Week Week Week Week Week

1&2 3&4 5&6 7&8 9 & 10 11 & 12
Warm up
(30s Rests)

Chest Press 18 kg 18 kg 23 kg 23 kg 27 kg 27 kg
(Machine) 10 reps 12 reps 10 reps 12 reps 10 reps 12 reps
2 sets 2 sets 2 sets 2 sets 2 sets 2 sets
Pec Fly 18 kg 18 kg 23 kg 23 kg 27 kg 27 kg
(Machine) 10 reps 12 reps 10 reps 12 reps 10 reps 12 reps
2 sets 2 sets 2 sets 2 sets 2 sets 2 sets
Shoulder Press 9 kg 9 kg 14 kg 14 kg 18 kg 18 kg
(Machine) 10 reps 12 reps 10 reps 12 reps 10 reps 10 reps
2 sets 2 sets 2 sets 2 sets 2 sets 2 sets
Workout
(90s Rests)

Bench Press 20 kg 20 kg 30 kg 30 kg 40 kg 40 kg
(Smith) 6 reps 8 reps 6 reps 8 reps 6 reps 8 reps
2 sets 2 sets 2 sets 2 sets 2 sets 2 sets

40 kg 40 kg 60 kg 60 kg 80kg 80 kg
6 reps 8 reps 6 reps 8 reps 6 reps 8 reps
2 sets 2 sets 2 sets 2 sets 2 sets 2 sets
Dumbbell Press 15 kg 15 kg 17.5 kg 17.5 kg 20 kg 20 kg
(Decline Per 10 reps 12 reps 10 reps 12 reps 10 reps 12 reps
Hand) 3 sets 3 sets 3 sets 3 sets 3 sets 3 sets
Upper Pec Fly 13.6 kg 13.6 kg 13.6 kg 20.5 kg 20.5 kg 20 kg
(Cable) 8 reps 10 reps 12 reps 8 reps 10 reps 12 reps
3 sets 3 sets 3 sets 3 sets 3 sets 3 sets
Shoulder Press 10 kg 10 kg 20 kg 20 kg 30 kg 30 kg
(Smith) 6 reps 8 reps 6 reps 8 reps 6 reps 8 reps
2 sets 2 sets 2 sets 2 sets 2 sets 3 sets

20kg 20 kg 40 kg 40 kg 60 kg 60 kg
6 reps 8 reps 6 reps 8 reps 6 reps 8 reps
2 sets 2 sets 2 sets 2 sets 2 sets 2 sets
Front Raise 0 kg 0 kg 0 kg 13.6 kg 13.6 kg 13.6 kg
(Cable) 12 reps 14 reps 16 reps 12 reps 14 reps 16 reps
3 sets 3 sets 3 sets 3 sets 3 sets 3 sets
Reverse Fly 13.6 kg 13.6 kg 13.6 kg 20.5 kg 20.5 kg 20.5 kg
(Cable) 8 reps 10 reps 12 reps 8 reps 10 reps 12 reps
3 sets 3 sets 3 sets 3 sets 3 sets 3 sets
Tricep 20.6 kg 20.6 kg 20.6 kg 27.3 kg 27.3 kg 27.3 kg
Pulldown 10 reps 12 reps 14 reps 10 reps 12 reps 14 reps
(Cable) 3 sets 3 sets 3 sets 3 sets 3 sets 3 sets
 Legs.

Day 3 Week Week Week Week Week Week

1&2 3&4 5&6 7&8 9 & 10 11 & 12
Warm up

Cycle 5 min 5 min 5 min 5 min 5 min 5 min

(Machine) 8 Speed 8 Speed 9 Speed 9 Speed 10 Speed 10 Speed
Workout
(90s Rests)

Squat 20kg 20 kg 30 kg 30 kg 40 kg 40 kg
(Smith) 6 reps 8 reps 6 reps 8 reps 6 reps 8 reps
2 sets 2 sets 2 sets 2 sets 2 sets 2 sets

40 kg 40 kg 60 kg 60 kg 80 kg 80 kg
6 reps 8 reps 6 reps 8 reps 6 reps 8 reps
2 sets 2 sets 2 sets 2 sets 2 sets 2 sets
Leg Press 30 kg 40 kg 50 kg 60 kg 70 kg 80 kg
12 reps 12 reps 12 reps 12 reps 12 reps 12 reps
3 sets 3 sets 3 sets 3 sets 3 sets 3 sets
Prone Leg Curl 27 kg 27 kg 32 kg 32 kg 36 kg 36 kg
10 reps 12 reps 10 reps 12 reps 10 reps 12 reps
3 sets 3 sets 3 sets 3 sets 3 sets 3 sets
Leg Extension 32 kg 36 kg 41 kg 45 kg 50 kg 54 kg
10 reps 12 reps 12 reps 12 reps 12 reps 12 reps
3 sets 3 sets 3 sets 3 sets 3 sets 3 sets
Calf Raise 10 kg 10kg 20 kg 20 kg 30 kg 30 kg
(Seated) 10 reps 12 reps 10 reps 12 reps 10 reps 12 reps
2 sets 2 sets 2 sets 2 sets 2 sets 2 sets
Calf Raise 18 kg 18 kg 23 kg 23 kg 27 kg 27 kg
(Standing) Failure Failure Failure Failure Failure Failure
2 sets 2 sets 2 sets 2 sets 2 sets 2 sets
 Legs.

Day 6 Week Week Week Week Week Week

1&2 3&4 5&6 7&8 9 & 10 11 & 12
Warm up

Cycle 5 min 5 min 5 min 5 min 5 min 5 min

(Machine) 8 Speed 8 Speed 9 Speed 9 Speed 10 Speed 10 Speed

Workout
(90s Rests)

Romanian Bar Bar 10 kg 10 kg 20 kg 20 kg

Deadlift 8 reps 10 reps 8 reps 10 reps 8 reps 10 reps
2 sets 2 sets 2 sets 2 sets 2 sets 2 sets

10 kg 10 kg 20 kg 20 kg 30 kg 30 kg
8 reps 10 reps 8 reps 10 reps 8 reps 10 reps
2 sets 2 sets 2 sets 2 sets 2 sets 2 sets
Leg Press 30 kg 40 kg 50 kg 60 kg 70 kg 80 kg
12 reps 12 reps 12 reps 12 reps 12 reps 12 reps
3 sets 3 sets 3 sets 3 sets 3 sets 3 sets
Prone Leg Curl 27 kg 27 kg 32 kg 32 kg 36 kg 36 kg
10 reps 12 reps 10 reps 12 reps 10 reps 12 reps
3 sets 3 sets 3 sets 3 sets 3 sets 3 sets
Leg Extension 32 kg 36 kg 41 kg 45 kg 50 kg 54 kg
10 reps 12 reps 12 reps 12 reps 12 reps 12 reps
3 sets 3 sets 3 sets 3 sets 3 sets 3 sets
Calf Raise 10 kg 10kg 20 kg 20 kg 30 kg 30 kg
(Seated) 10 reps 12 reps 10 reps 12 reps 10 reps 12 reps
3 sets 2 sets 2 sets 2 sets 2 sets 2 sets
Calf Raise 18 kg 18 kg 23 kg 23 kg 27 kg 27 kg
(Standing) Failure Failure Failure Failure Failure Failure
2 sets 2 sets 2 sets 2 sets 2 sets 2 sets
 Back, Biceps.

Day 2 Week Week Week Week Week Week

1&2 3&4 5&6 7&8 9 & 10 11 & 12
Warm up
(30s Rests)

Pull Ups 9 kg 9 kg 9 kg 4.5 kg 4.5 kg 4.5 kg

(Assisted) 6 reps 8 reps 10 reps 6 reps 8 reps 10 reps
2 sets 2 sets 2 sets 2 sets 2 sets 2 sets
Seated Midrow 23 kg 23 kg 27 kg 27 kg 32 kg 32 kg
(Machine) 10 reps 12 reps 10 reps 12 reps 10 reps 12 reps
2 sets 2 sets 2 sets 2 sets 2 sets 2 sets
Lat Pulldown 23 kg 23 kg 27 kg 27 kg 32 kg 32 kg
(Machine) 10 reps 12 reps 10 reps 12 reps 10 reps 12 reps
2 sets 2 sets 2 sets 2 sets 2 sets 2 sets
Workout
(90s Rests)

Pull Ups 6 reps 8 reps 10 reps 6 reps 8 reps 10 reps

3 sets 3 sets 3 sets 4 sets 4 sets 4 sets
Bent Over Row 10 kg 10 kg 20 kg 20 kg 30 kg 30 kg
(Barbell) 10 reps 12 reps 10 reps 12 reps 10 reps 12 reps
3 sets 3 sets 3 sets 3 sets 3 sets 3 sets
Dual Pulldown 13.6 kg 13.6 kg 13.6 kg 20.5 kg 20.5 kg 20.5 kg
(Cable) 8 reps 10 reps 12 reps 8 reps 10 reps 12 reps
3 sets 3 sets 3 sets 3 sets 3 sets 3 sets
Face Pull 0 kg 0 kg 13.6 kg 13.6 kg 20.5 kg 20.5 kg
(Cable) 10 reps 12 reps 10 reps 12 reps 10 reps 12 reps
3 sets 3 sets 3 sets 3 sets 3 sets 3 sets
Incline Bicep Curl 8 kg 8 kg 10 kg 10 kg 12.5 kg 12.5 kg
+ 10 reps 12 reps 10 reps 12 reps 10 reps 12 reps
Hammer Curl 2 sets 2 sets 2 sets 2 sets 3 sets 3 sets
(Dumbbell)
7.5 kg 7.5 kg 8 kg 8 kg 10 kg 10 kg
Superset Failure Failure Failure Failure Failure Failure
2 sets 2 sets 2 sets 2 sets 2 sets 2 sets
Bicep Curl 9 kg 9 kg 14 kg 14 kg 18 kg 18 kg
(Preacher) 10 reps 12 reps 10 reps 12 reps 10 reps 12 reps
2 sets 2 sets 2 sets 2 sets 2 sets 2 sets
Final set
= 4.5kg 4.5 kg 9 kg 9 kg 14 kg 14 kg
Dropset Failure Failure Failure Failure Failure Failure
Crunches
(Machine)

Leg Raise
(Machine)

Kneeling Cable
Chops
Back, Biceps, Abs.

Day 1 Week Week Week Week Week Week

1&2 3&4 5&6 7&8 9 & 10 11 & 12
Warm up
(30s Rests)

Pull Ups 9 kg 9 kg 9 kg 4.5 kg 4.5 kg 4.5 kg

(Assisted) 6 reps 8 reps 10 reps 6 reps 8 reps 10 reps
2 sets 2 sets 2 sets 2 sets 2 sets 2 sets
Seated Midrow 23 kg 23 kg 27 kg 27 kg 32 kg 32 kg
(Machine) 10 reps 12 reps 10 reps 12 reps 10 reps 12 reps
2 sets 2 sets 2 sets 2 sets 2 sets 2 sets
Lat Pulldown 23 kg 23 kg 27 kg 27 kg 32 kg 32 kg
(Machine) 10 reps 12 reps 10 reps 12 reps 10 reps 12 reps
2 sets 2 sets 2 sets 2 sets 2 sets 2 sets
Workout
(90s Rests)

Pull Ups 6 reps 8 reps 10 reps 6 reps 8 reps 10 reps

3 sets 3 sets 3 sets 4 sets 4 sets 4 sets

Bent Over Row 10 kg 10 kg 20 kg 20 kg 30 kg 30 kg

(Barbell) 10 reps 12 reps 10 reps 12 reps 10 reps 12 reps
3 sets 3 sets 3 sets 3 sets 3 sets 3 sets
One Arm Pull 13.6 kg 13.6 kg 13.6 kg 20.5 kg 20.5 kg 20 kg
Down 8 reps 10 reps 12 reps 8 reps 10 reps 12 reps
(Cable) 3 sets 3 sets 3 sets 3 sets 3 sets 3 sets
Face Pull 0 kg 0 kg 13.6 kg 13.6 kg 20.5 kg 20.5 kg
(Cable) 10 reps 12 reps 10 reps 12 reps 10 reps 12 reps
3 sets 3 sets 3 sets 3 sets 3 sets 3 sets
Incline Bicep Curl 8 kg 8 kg 10 kg 10 kg 12.5 kg 12.5 kg
+ 10 reps 12 reps 10 reps 12 reps 10 reps 12 reps
Hammer Curl 2 sets 2 sets 2 sets 2 sets 3 sets 3 sets
(Dumbbell)
7.5 kg 7.5 kg 8 kg 8 kg 8 kg 10 kg
Superset Failure Failure Failure Failure Failure Failure
2 sets 2 sets 2 sets 2 sets 2 sets 2 sets
Bicep Curl 9 kg 9 kg 14 kg 14 kg 18 kg 18 kg
(Preacher) 10 reps 12 reps 10 reps 12 reps 10 reps 12 reps
2 sets 2 sets 2 sets 2 sets 2 sets 2 sets
Final set
= 4.5kg 4.5 kg 9 kg 9 kg 14 kg 14 kg
Dropset Failure Failure Failure Failure Failure Failure

AB Class
 Nutrition

Week Week Week Week Week Week

1&2 3&4 5&6 7&8 9 & 10 11 & 12

Goals 74 kg 75 kg 76 kg 77 kg 78 kg 79 kg
(From 73 kg)
148 g 150 g 152 g 154 g 156 g 158 g
Protein Protein Protein Protein Protein Protein

3200 3250 3300 3350 3400 3450

Average Calories Calories Calories Calories Calories Calories

Per Day Per Day Per Day Per Day Per Day Per Day

22470 22750 23100 23450 23800 24150

Calories Calories Calories Calories Calories Calories

Per Week Per Week Per Week Per Week Per Week Per Week
Foods

Eggs Cheese Bread

Breakfast
(Per Egg) (Per Cup) (Per Slice)

14 g 28 g 3.3 g
Protein Protein Protein
Lunch Tuna Mayo Beans

(Per Tin) (Per T.S) (Per Can)

20 g 0.1 g 19 g
Protein Protein Protein
Dinner Chicken Meat Fish

(Piece) (Piece) (Piece)

18 - 20 g 25 g 18 g
Protein Protein Protein
Extra Shake Whey Milk

(Per Serve) (Per Serve) (Per Cup)

30 g 22 g 8g
Protein Protein Protein