Workout plan
Week 1
Tuesday
Push Sets reps
Flat bench 10 3
Flat Cable fly 10 3
Incline Bench 8 4
Leg press 8 4
Calf raise press 10 4
Bulgarian Split Squat 8 3
Ham raises 10 3
Shoulder press MC 12 3
Shoulder press DB 10 4
Tricep extensions 10 4
Facepulls 10 3
Tricep Pushdown 8 5
Lateral Raises 8 3
Close Incline press 10 3
Seated delt rows 8 4
Thursday
Fitness REPS
Deadlift 60kg 10
100kg 5
Wrist curls 3 10
Shrugs 3 10
Run 15% MAX
Friday
Pull Sets Reps
Bicep curls 10 4
Pullups MAX 3
Chinups MAX 3
Barbell Curls 10 3
Lat pulldown 10 2
Rocking Pulldown 10 2
Preacher Curls 10 3
Cable rows 10 3
Cable curls 8 4
Straight pulldown 7 3
Facepulls 10 2
Ecentric curls 6 3
Burnout Curls MAX 3
Week 2
Tuesday
Push Sets Reps
Leg press 10 3
Calf raise press 10 3
Quad extension 10 3
Standing Calf Raises 8 3
Bench press 10 3
Incline Press 10 4
Tricep Ext. DB 6 3
Seated Lat raises 10 3
Overhead Press Mac 10 3
Facepulls 10 3
Tricep pushdown 8 3
DB Shoulder Press 6 3
Barbell Press 10 3
Plate press out 10 2
Seated delt rows 8 3
Bent over Lat raise C 10 3
Chest flyes 8 3
Thursday
Fitness REPS
Deadlift 60kg 10
100kg 5
Run 15% MAX
Friday
Pull Reps Sets
Bench 10 4
Shoulder Press 10 4
Incline Bench 8 3
Lat Pulldown 10 2
Rocking pulldown 10 2
Pullups MAX 3
Cable rows 8 3
Deadlift to
Shrugs 10 3
Waiter Curls 8 3
Barbell Curls 10 5
Cable curls 10 3
Cross body curls 8 3
Robot Curls 10 3
Preacher Curls 10 3
1 arm high row 10 3
Incline Seated curls 8 3
