Chest
EXERCISE SETS REPS
Bench press 6 15*/12*/10/10/10/10
Dummbell incline 5 12*/10/10/10/10
Cable fly 4 10/10/10/10
Hammer incline press 4 10/10/10/10
Machine fly 5 12/12/10/10/10
Dummbell shoulder press 4 12/12/10/10
Dummbell shoulder
4 12/12/10/10
lateral raise
Back
SET
EXERCISE S
REPS
Wide grip lat pull down 6 15*/12*/10/10/10/10
Seated cable row 5 12*/10/10/10/10
Reverse grip lat pull down 4 10/10/10/10
Dead lifts 4 12/10/10/10
Cable rope straight arm
5 12/12/10/10/10
pull down
Machine rear delt fly 5 12/12/10/10/10
Notes
*Use light weight for warming up
**Use heavy weight as possible
***Warm up with very light weight for
at least 7-10 mins before any exercise
Arms
EXERCISE SETS REPS
Barbell curls 5 12*/10/10/10/10
Spider curl on incline
4 12/10/10/10
bench
Cable rope hammer curl 4 12/12/10/10
EZ bar reverse grip curl 4 12/12/12/12
Barbell close grip bench
4 10/10/10/10
press
Overhead dummbell
4 12/10/10/10
extension
Cable straight bar push
4 12/12/10/10
down
Cable rope extension 4 12/12/10/10
Legs
SET
EXERCISE S
REPS
Leg press 6 12/12/10/8**/6**/12
Smith squats 5 10/10/10/10/10
Leg extension 4 12/12/12/12
Hamstring curls 4 12/12/12/12
Calf machine 4 12/12/12/12
Notes
*Use light weight for warming up
**Use heavy weight as possible
***Warm up with very light weight for
at least 7-10 mins before any exercise