up DAY 1 - CHEST&TRICEPS
EXERCISE SETS TYPE OF SETS REP RANGE REST NOTES
Take enough rest between sets and focus
Flat dumbbell press 4 Normal sets 6 to 10 2-3 mins on increasing weight each set while
maintaining a good form
Focus on squeezing at the end of each rep.
2 Normal sets Drop set example: do 10 reps with max.
High cable flies 3 12 to 15 1-2 mins
1 drop set weight then another 10 reps with 2/3max
weight then another 12-15 with 1/3max
4 3 normal sets Take enough rest between sets and focus
Incline barbell press 1 drop set 6 to 10 2-3 mins on increasing weight each set while
maintaining a good form
Incline dumbbell flies 3 3 Normal sets 8 - 12 1-2 mins Weight is not as important as form.
Chest machine press 10 Don’t go heavy with weights. Pick a decent
X 3 3 Super sets X 1-2 mins weight for each exercise and do the first set
Pec deck chest flies 10 as a trail then execute the 3 sets.
V-Triceps extensions 4 Normal sets 10-12 1- 2 mins Try to increase weight each set.
Weight is not as important as squeezing
Rope press down 3 Normal sets 10-12 1-2 mins
your triceps at the end of each set
DAY 2 - BACK&BICEPS
EXERCISE SETS TYPE OF SETS REP RANGE REST NOTES
Start with 2 warmup sets. Then execute the
3 Normal sets 4 working sets while increasing weight each
Lat pulldown 4 8-12 1-2 mins
1 drop set set. Keep your elbows towards your body
don’t go wide.
Take enough rest between sets and focus
One arm dumbbell row 4 4 Normal sets 8-10 1-2 mins on increasing weight each set while
maintaining a good form
Do a full range of motion every rep. Drop
2 Normal sets set example: do 10 reps with max. weight
T-bar row 3 8-12 1-2 mins then another 10 reps with 2/3max weight
1 drop set
then another 12-15 with 1/3max weight
Take enough rest between sets and focus
Barbell bent over row 3 Normal sets 6-10 1-2 mins
on increasing weight.
Reverse lat pulldown 10
X 3 Super sets X 1-2 mins Estargel
Close grip seated row 10
Back hyperextensions 4 Normal sets 12-15 1-2 mins Try to hold a 5kg or 10kg plate in your hand
Dumbbell preacher curl 4 Normal sets 6-10 1-2 mins Muscle mind connection is very important
Keep your elbows slightly forward
Hammer curl 3 Normal sets 8-12 1-2 mins
DAY 3 - SHOULDERS
EXERCISE SETS TYPE OF SETS REP RANGE REST NOTES
Take enough rest between sets and focus
Dumbbell shoulder press 4 Normal sets 8-10 2-3 mins
on increasing weight each set.
Drop set example: do 10 reps with max.
3 normal sets
Dumbbell lateral raises 4 10-12 1-2 mins weight then another 10 reps with 2/3max
1 drop set
weight then another 12-15 with 1/3max
Contract your glutes while executing, it
Barbell over-head press 4 Normal sets 6-8 2-3 mins
helps you with stability
2 normal sets
Cable front raises 3 10-12 1-2 mins Keep your elbows high
1 drop set
Pec deck rear delt flies 5 Normal sets 10-12 1-2 mins Keep your elbows high
Barbell traps shrugs 4 Normal sets 8-12 1-2 mins Do the negative reps slowly!
DAY 4 - ARMS
EXERCISE SETS TYPE OF SETS REP RANGE REST NOTES
3 Normal sets Don’t bend your back & keep your elbows
EZ bar curl 4 6-10 1-2 mins
1 drop set fixed towards your body
Don’t bend your back & keep your elbows
Standing dumbbell curl 3 Normal sets 8-12 1-2 mins
fixed towards your body
Dumbbell preacher curl 4 Normal sets 6-10 1-2 mins Go as heavy as you can
Drop set example: do 10 reps with max.
2 normal sets
Cable biceps curl 3 12-15 1-2 mins weight then another 10 reps with 2/3max
1 drop
weight then another 12-15 with 1/3max
3 Normal sets 10-15 1-2 mins
Cable triceps extensions 4 Do 2 or 3 warmup sets before execution
1 drop set
Concentrate on opening your hands at the
Rope press down 3 Normal sets 8-12 1-2 mins
end of each rep
Skull crusher 4 4 Normal sets 6-10 1-2 mins Keep your elbows in a fixed state
Reverse cable triceps 3 Normal sets Don’t contract your neck – injury possibility
3 12-15 1-2 mins
extension 1 Normal set
DAY 5 - LEGS
EXERCISE SETS TYPE OF SETS REP RANGE REST NOTES
KING of all exercises! Take long rests and
Squats 5 Normal 6-10 3-4 mins
give it your all.
Don’t open your knees either at the
Leg press 4 Normal 8-12 3-4 mins
positives or negatives
Lunges 3 Normal 10 2-3 mins Don’t bend your back!
Leg extensions 3 Normal 10-12 1-2 mins Execute with full range of motion
Lying hamstring curl 4 Normal 12-15 1-2 mins Negatives are the key!
Don’t bend your knees too much, only the
Romanian deadlift 4 Normal 8-12 2-3 mins
neutral bent that comes on your way down
Calves 5 Normal 15-20 1-2 mins Contract on both positives and negatives