WEIGHT ROUTINE : 6-Days
Morning
4:30-6:00
Running/ Skipping,
Stretching,
Freeletics,
ABS, Twist
MON/ THU: BACK SQUAT,
CHEST, TRICEPS
Sets
Reps/ Set
Back Squat
Back Squat + Pull Overs
Incline Bench Press[BB + DB]
Bench Press[BB + DB]
TUE/ FRI: DEADLIFT,
BACK, BICEPS
Sets
Reps/ Set
DeadLift
DeadLift + High Pull
Bent-Over Row[BB + DB]
Pendlay Row + RG BB BO Row
Push Ups
AMAP
WED/ SAT: FRONT SQUAT,
SHOULDERS, TRICEPS
Sets
Reps/ Set
Front Squat
Front Squat + Side Lateral Raise
Push Press + Shrugs
Shoulder Press[BB + DB]
Pull Ups
AMAP
BO Lateral Raise
AMAP
Preacher Curl + Press Down
Zottman Curl + Triceps Bench Press
Triceps Extension + Biceps Curl
[Hammer + RG BB + Wrist] Curl
12
[Hammer + RG BB + Wrist] Curl
12
[Hammer + RG BB + Wrist] Curl
12
WEIGHT ROUTINE : 6-Days
Sets
Reps/Set
Sets
Reps/Set
Bench Press
MON/ THU: Chest & Back
Push Press
DB Row
Pull Ups/ Pull Down
Pull Overs
Bent Over Raise
DB Bench Press
DB Shoulder Press
Bent Over Row
Pull Ups/ Pull Down
Pull Overs
Bent Over Raise
[Hammer + RG BB + Wrist] Curl
12
[Hammer + RG BB + Wrist] Curl
12
TUE: Leg & Arms
WED/ SAT: Shoulder & Back
Sets
Reps/Set
Sets
Reps/Set
Back Squat
Deadlift
FRI: Leg & Arms
Romanian Deadlift + Dand
12
Front Squat + Dand
12
Triceps Bench Press + DB Preacher Curl
BB Curl + Press Down
Lying French Press + Concentration Curl
RGBB Preacher Curl + DB Ext
Seated French + Zottman Curl
BB Preacher Curl + OH DB Ext
Calf Raise
12
Calf Raise
12
MONDAY
LEG
CKT
Reps/ CKT
SHOULDER
Romanian Deadlift
3
9
Deadlift
9
3
PushUps
FAILURE
90 SECONDS PAUSE/ ABS
Split Squat
3
9
Front Squat
9
3
Pull Ups
FAILURE
90 SECONDS PAUSE/ ABS
BB Push Press
9
3
BentOver Raise
9
Reverse Grip Curl
3
9
90 SECONDS PAUSE/ ABS
Arnold Press
9
3
BentOver Raise
9
Wrist Curl
3
9
WEIGHT ROUTINE : 4-Days
TUESDAY/ WEDNESDAY
THURSDAY
LEG
LEG
CKT
Reps/ CKT
CKT
Reps/ CKT
CHEST, BACK
SHOULDER
Split Squat
3
9
Split Squat
3
9
Back Squat
9
Front Squat
9
3
3
Pull Ups
FAILURE
Pull Ups
FAILURE
90 SECONDS PAUSE/ ABS
90 SECONDS PAUSE/ ABS
S.Romanian Deadlift
3
9
Romanian Deadlift
3
9
Snatch Grip Deadlift
9
Deadlift
9
3
3
PushUps
FAILURE
PushUps
FAILURE
90 SECONDS PAUSE/ ABS
90 SECONDS PAUSE/ ABS
BB Bench Press
9
BB Push Press
9
3
3
DB Row
9
BentOver Raise
9
Reverse Grip Curl
3
9
Reverse Grip Curl
3
9
90 SECONDS PAUSE/ ABS
90 SECONDS PAUSE/ ABS
BB Bent Over Row
9
Arnold Press
9
3
3
DB Bench Press
9
BentOver Raise
9
Wrist Curl
3
9
Wrist Curl
3
9
FRIDAY/ SATURDAY
LEG
CKT
Reps/ CKT
CHEST, BACK
S.Romanian Deadlift
3
9
Snatch Grip Deadlift
9
3
PushUps
FAILURE
90 SECONDS PAUSE/ ABS
Split Squat
3
9
Back Squat
9
3
Pull Ups
FAILURE
90 SECONDS PAUSE/ ABS
BB Bench Press
9
3
DB Row
9
Reverse Grip Curl
3
9
90 SECONDS PAUSE/ ABS
BB Bent Over Row
9
3
DB Bench Press
9
Wrist Curl
3
9
WEIGHT ROUTINE : 4-Days
MONDAY
LEG
SHOULDER
Romanian Deadlift
Deadlift
PushUps
CKT
Reps/ CKT
9
FAILURE
90 SECONDS PAUSE/ ABS
Split Squat
3
9
Front Squat
9
3
Pull Ups
FAILURE
90 SECONDS PAUSE/ ABS
Zottman Curl
3
9
Reverse Grip Curl
3
9
BB Push Press
9
3
BentOver Raise
9
90 SECONDS PAUSE/ ABS
Arnold Press
9
3
BentOver Raise
9
Seated 2-Arm DB Ext
3
9
Wrist Curl
3
9
TUESDAY/ WEDNESDAY
LEG
CKT
Reps/ CKT
CHEST, BACK
Split Squat
3
9
LEG
SHOULDER
Split Squat
THURSDAY
Back Squat
9
3
Pull Ups
FAILURE
90 SECONDS PAUSE/ ABS
S.Romanian Deadlift
3
9
Snatch Grip Deadlift
9
3
PushUps
FAILURE
90 SECONDS PAUSE/ ABS
Biceps Curl
3
9
Reverse Grip Curl
3
9
BB Bench Press
9
3
DB Row
9
90 SECONDS PAUSE/ ABS
BB Bent Over Row
9
3
DB Bench Press
9
Seated 1-Arm DB Ext
3
9
Wrist Curl
3
9
Front Squat
9
3
Pull Ups
FAILURE
90 SECONDS PAUSE/ ABS
Romanian Deadlift
3
9
Deadlift
9
3
PushUps
FAILURE
90 SECONDS PAUSE/ ABS
Preacher Curl
3
9
Reverse Grip Curl
3
9
BB Push Press
9
3
BentOver Raise
9
90 SECONDS PAUSE/ ABS
Arnold Press
9
3
BentOver Raise
9
Lying Triceps Ext
3
9
Wrist Curl
3
9
CKT
Reps/ CKT
FRIDAY/ SATURDAY
LEG
CKT
Reps/ CKT
CHEST, BACK
S.Romanian Deadlift
3
9
Snatch Grip Deadlift
9
3
PushUps
FAILURE
90 SECONDS PAUSE/ ABS
Split Squat
3
9
Back Squat
9
3
Pull Ups
FAILURE
90 SECONDS PAUSE/ ABS
Hammer Curl
3
9
Reverse Grip Curl
3
9
BB Bench Press
9
3
DB Row
9
90 SECONDS PAUSE/ ABS
BB Bent Over Row
9
3
DB Bench Press
9
Lying Triceps Ext
3
9
Wrist Curl
3
9
