WORKOUT
MONDAY (PUSH A)
● Flat barbell bench press x 5
● Flat dumbbell bench press x 3
● Seated behind neck press(shoulder) x 3
● Tricep dips x 3
● Behind the back barbell shrug x3
● Seated 30 degree Cable pull down (lower chest) x3
● Seated tricep(EZ Bar) x 5
● Single hand dumbbell for tricep
● Seated dumbbell lateral raise x 5
● Wide grip smith machine shrugs x3
● Push ups x 3
TUESDAY (PULL A)
● Trap Pull down x 5 (the other bar)
● Chin up x 3
● Ropes pull behind the back x3
● T bar pull ups x3
● 45 degree chest supported Dumbell rows x 3
● Rear shoulder with barbell x3
● Standing barbell curls(close grip) x 5
● Standing hammer curls x 5
● Dumbbell squeeze x3 (seated bicep both hands)
● Standing cable reverse fly(shoulder) x5
● Pull up practice on smith machine
WEDNESDAY (LEG A)
Hamstrings and Glutes Focus
1. Deadlifts (Conventional or Romanian) -
Description: Stand with feet hip-width apart, barbell on the floor. Bend at the hips and knees to
grasp the bar, then stand up by extending your hips and knees.
Sets/Reps: 4 sets of 8-10 reps
Visual Reference: Search "Deadlifts"
2. Leg Curls (Machine or Stability Ball) -
Description: Lie face down on a leg curl machine or stability ball. Curl your heels towards your
glutes, then lower back down.
Sets/Reps: 3 sets of 10-12 reps
Visual Reference: Search "Leg Curls Machine"
3. Hip Thrusts -
Description: Sit on the ground with your upper back against a bench and a barbell over your hips.
Push through your heels to lift your hips towards the ceiling, then lower back down.
Sets/Reps: 3 sets of 10-12 reps
Visual Reference: Search "Hip Thrusts"
4. Step-Ups -
Description: Stand in front of a sturdy bench or box. Step up with one leg, pushing through your
heel, and then step back down.
Sets/Reps: 3 sets of 10-12 reps per leg
Visual Reference: Search "Step-Ups"
5. Side Lunges -
Description: Stand with feet together, step to the side with one leg, bending that knee while
keeping the other leg straight. Push back to the starting position.
Sets/Reps: 3 sets of 8-10 reps per leg
Visual Reference: Search "Side Lunges"
THURSDAY (PUSH B)
● Seated overhead press(shoulder) x 3
● Standing single hand arnold press x 3
● Incline barbell bench press x 3
● Incline dumbbell bench press x 3
● Closest grip bench press(tricep) x 3
● Decline bench press x 3 (smith machine)
● Decline dumbbell bench press (reverse grip)
● Decline dumbbell bench press x3
● Seated Cable pull(upper chest) x 3
● Standing both hand tricep x 5
● Standing Cable EZ Bar tricep x 5
● Standing lateral raise(shoulder) x 5
● Incline push ups
FRIDAY (PULL B)
● Deadlift x 5
● Lat pull down x 3
● Pull ups x 3
● Cable row x 3
● Single/double hand rows(pull down) x3
● Standing wide grip barbell curl x 5
● Spider curl x3
● Incline dumbbell curl x 5
● Seated dumbbell curl x3 (both hands)
● Face pull
● Pull up practice on smith machine
● Treadmill walk incline 10, Speed 5
SATURDAY (LEGS B)
● Barbell/Dumbbell front squats x 5
● Dumbbell Romanian Deadlifts(Hamstrings) x 3
● Barbell hip thrust x 3
● Dumbbell Lunges x 5
● Single leg press x3
● Calf raises
● Weighted step ups x2-3(with box)
● Seated Leg Extension x 5
● Forearms training
● Bend over head rest dumbbell fly( rear shoulder) x5
● Side raise(shoulder) cable x3
● Front raise x3