Exercise Sets x Reps Weight Used Notes

WARM-UP

Rowing Machine 5 min Moderate pace

Band Face Pulls 2×15 Activate rear delts

Scapular Pull-ups 2×10 Bodyweight

MAIN WORKOUT

Pull-Ups 4×6-10 2-3 min rest

Barbell Row 4×8 95 90 sec rest

Cable Pulldown 3×12 50 60 sec rest

Cable Row 3×12 60 60 sec rest

EZ Bar Curl 3×10 60 90 sec rest

Hammer Curls 3×12 25 60 sec rest

ABS

Woodchoppers 3×15/side 25 60 sec rest

Russian Twists 3×30 25 45 sec rest

BURNOUT

Barbell Curl Burnout 1×Failure 40 Light weight

Exercise Sets x Reps Weight Used Notes

WARM-UP
Bike 5 min Stair stepper Easy pace

Air Squats 2×20 Dynamic

Leg Swings 2×10/leg Each direction

MAIN WORKOUT

Back Squat 4×6-8 135 3 min rest

Front Squat 3×8-10 95 2 min rest

Hip Thrusts 3×12-15 70 90 sec rest

Leg Extension 3×15 85 60 sec rest

Walking Lunges 3×20 steps 0 90 sec rest

Standing Calf Raises 4×15 35 45 sec rest

ABS

Plank 3×45s 45 sec rest

FINISHER

Leg Extension Burnout 1×30+ Drop weight 2x

Exercise Sets x Reps Weight Used Notes

WARM-UP

Incline Treadmill Walk 5 min 3% incline

Push-ups 2×15 Controlled tempo

Band Pull-aparts 2×15 Light band

MAIN WORKOUT
Barbell Bench Press 4×6-8 135 2-3 min rest

Incline DB Press 3×8-10 60 90 sec rest

Cable Fly 3×12-15 33 60 sec rest

Weighted Dips 3×8-10 10 90 sec rest

Rope Pushdowns 3×12-15 37 60 sec rest

Diamond Push-ups 3×12-15 60 sec rest

ABS

Hanging Leg Raises 3×15 60 sec rest

Cable Crunches 3×20 70 45 sec rest

BURNOUT

Push-Up Burnout 1×Failure To failure

Exercise Sets x Reps Weight Used Notes

WARM-UP

Incline Treadmill Walk 5 min 3% incline

Band Rows 2×20 Light band

Cat-Cow Stretches 2×10 Mobility

MAIN WORKOUT

Deadlifts 4×5 3 min rest

T-Bar Row 3×8-10 90 sec rest

Seated Cable Row 3×12 60 sec rest

Shrugs 3×12 60 sec rest

Preacher Curls 3×10 90 sec rest

Cable Curls 3×12 60 sec rest

ABS

Ab Wheel 3×12 60 sec rest

Side Plank 3×30s/side 45 sec rest

BURNOUT

Cable Curl 21s 1 set 7-7-7 reps

Exercise Sets x Reps Weight Used Notes

WARM-UP

Stairmaster 5 min Moderate

Good Mornings 2×15 Bodyweight

Glute Bridges 2×20 Activation

MAIN WORKOUT

Romanian Deadlift 4×8 2-3 min rest

Lying Leg Curls 4×10-12 90 sec rest

Hip Thrusts 3×12-15 90 sec rest

Reverse Lunges 3×12/leg 90 sec rest

Single-Leg RDL 3×10/leg 60 sec rest

Seated Calf Raises 4×20 45 sec rest

ABS

Hanging Leg Raises 3×15 60 sec rest

FINISHER

Walking Lunges 50 total steps Bodyweight

Exercise Sets x Reps Weight Used Notes

WARM-UP

Jump Rope 2×1 min 30s rest

Arm Circles 2×20 Both directions

Light Overhead Press 2×10 Empty bar

MAIN WORKOUT

Overhead Press 4×6-8 2-3 min rest

DB Shoulder Press 3×10 90 sec rest

Lateral Raises 3×15 60 sec rest

Rear Delt Fly 3×12 60 sec rest

Close-Grip Bench 3×10 90 sec rest

Weighted Dips 3×8-10 90 sec rest

Overhead Cable Extension 3×12-15 60 sec rest

ABS

Hanging Knee Raises 3×15 60 sec rest

V-Ups 3×15 45 sec rest

BURNOUT

Lateral Raise 21s 1 set 7-7-7 reps