Monday: Chest & Triceps
Push-Ups – 3 sets of 15 reps
Bench Press – 4 sets of 8-10 reps
Incline Bench -4 sets of 8-10
Incline Dumbbell Press – 3 sets of 10 reps
Chest Fly – 3 sets of 12 reps
Cable Cross overs-3 sets of 10
Cable cross-over Single-hand -3 sets of 10
Dips – 3 sets of 10 reps
Triceps overhead – 3 sets of 10 reps
Triceps Pushdown-3 sets of 10
Triceps pushdown close grip-3 sets of 10
Triceps pulldown single hand -3 sets of 10
Tuesday: Back & Biceps
Lat Pulldown – 4 sets of 10 reps
Bench Rows– 4 sets of 8-10 reps
Seated Cable Rows – 3 sets of 12 reps
Deadlift – 3 sets of 6-8 reps
Bicep Curls (– 3 sets of 12 reps
Hammer Curls – 3 sets of 10 reps
Preacher Curls-3 sets of 10 reps
Standing Spider Curl -3 sets of 10 reps
Wednesday: Legs
Squats – 4 sets of 8-10 reps
Leg Press – 3 sets of 12 reps
Lunges – 3 sets of 10 reps (each leg)
Leg Curls– 3 sets of 12 reps
Leg Extensions– 3 sets of 12 reps
Calf Raises – 4 sets of 15 reps
Thursday: Shoulders & Abs
Overhead Shoulder Press – 4 sets of 10 reps
Lateral Raises – 3 sets of 12 reps
Front Raises – 3 sets of 10 reps
Rear Delt Fly – 3 sets of 12 reps
Plank – 3 sets hold for 1 minute
Russian Twists – 3 sets of 20 reps (10 on each side)
Bicycle Crunches – 3 sets of 15 reps per side
Clean and Jerk- 3 sets of 6
Friday: Full Body Circuit
(Perform each exercise back-to-back with minimal rest; rest 1-2 minutes after
completing the circuit and repeat 3 times)
Burpees – 15 reps
Kettlebell Swings – 15 reps
Goblet Squats – 15 reps
Push-Ups – 15 reps
Mountain Climbers – 30 seconds
More bicep work
Saturday: Mobility & Cardio
Foam Rolling – 10-15 minutes
Dynamic Stretching – 5-10 minutes
20-30 minutes of cardio of choice
Sunday: Rest Day
