Monday : Upper Body
Exercise Reps Tempo Rest
Bench Press 4 sets of 6 reps controlled 90 seconds
Seated Cable Rows 4 sets of 6 reps controlled 90 seconds
Superset:
Arnold Press 3 sets of 12 reps fast 90 seconds
Chinups 4 sets of 6 reps fast 90 seconds
Abs: Barbell Side Bends: 3 sets of 8 reps on each side (30 seconds of rest)
Tuesday: Lower Body
Exercise Reps Tempo Rest
Barbell Squat 4 sets of 6 reps controlled 120 seconds
Deadlift 4 sets of 6 reps controlled 120 seconds
Superset:
Dumbbell Lunges 3 sets of 6 reps controlled 90 seconds
Barbell Step-Ups 3 sets of 6 reps controlled 90 seconds
Abs: Seated Barbell Twist, Barbell Side Bends,
Wednesday: Abs
Upper Inner Outer Lower
Crunches Plank Seated Barbell Twist Lying Leg Raises
Rope Crunches Crunches Oblique Crunches Hanging Leg ”
Russian Twists Reverse Crunches
Thursday: Chest
Upper: Middle: Lower: Exercise:
Incline Flat Decline Barbell Bench Press: 3 Sets Of 4-6 Reps
Incline Flat Decline Dumbbell Bench Press: 3 Sets Of 8 Reps
Incline Flat Decline Dumbbell Flyes: 3 Sets Of 8-12 Reps
Pushups: 3 Sets Of 12 Reps
Dips Chest Version: 3 Sets Of 8-12 Reps
Friday – Rest (^^,)
Saturday: Compound Exercise:
Barbell Squat Dumbbell Lunges
Barbell Bench Press Lat Pull Downs,
One Arm Dumbbell Row Dumbbell Shoulder Press, Air Bike
Sunday:
Cardio – Jogging (20mins), Lateral Hops + Forward Lunges
Abs
Sample Workout 1:
* Cable Crunches: 3 sets of 8-12 reps (30-45 seconds of rest)
* Side Bends: 3 sets of 12 reps (30 seconds of rest)
* Crunches: 3 sets of 12 reps (30 seconds of rest)
* Reverse Crunches: 3 sets of 12-15 reps (45 seconds of rest)
Sample Workout 2:
* Barbell Twists: 3 sets of 8-12 reps (30 seconds of rest)
* Air Bike Crunches: 3 sets of 12 reps (30-45 seconds of rest)
* Hands Over Head Crunches: 3 sets of 12-15 reps (30 seconds of rest)
* Lying Leg Raises: 3 sets of 8 reps (30 seconds of rest)
Sample Workout 3:
* Frog Sit Ups: 3 sets of 12-15 reps (30 seconds of rest)
* Jackknife Sit Ups: 3 sets of 12-15 reps (30 seconds of rest)
* Oblique Crunches: 3 sets of 12 reps (30 seconds of rest)
* Reverse Crunch: 3 sets of 12 reps (30 seconds of rest)
Sample Workout 4:
* Russian Twist: 3 sets of 12-15 reps (30 seconds of rest)
* Ab Crunch Machine: 3 sets of 8-12 reps (30-45 seconds of rest)
* Barbell Side Bends: 3 sets of 8 reps on each side (30 seconds of rest)
* Crunch - Legs On Exercise Ball: 3 sets of 8-12 reps (30 seconds of rest)
Sample Workout 5:
* Decline Crunch: 3 sets of 8-12 reps (30-45 seconds of rest)
* Dumbbell Side Bends: 3 sets of 8 reps (30 seconds of rest)
* Exercise Ball Crunch: 3 sets of 12-15 reps (30 seconds of rest)
* Flat Bench Leg Pull-In: 3 sets of 12 reps (30 seconds of rest)
