CHEST/TRIS
LEGS
SHOULDERS
BACK / BIS
4 x 12-15 to / 2 x 10 working set 4 x 12-15
Flat Dumbbell press
Leg press
4 x 12-15
Dumbbell shoulder press
4 x 12-15
Dumbbell single arm row
3 x 12-15
Inclined Dumbbell press
3 x 12-15
Leg extensions
3 x 12-15
Upright row
3 x 12-15
Seated row
3 x 12-15
Inclined seated machine press
3 x 12-15
Goblet dumbbell squats
3 x 12-15
Lateral raise
front dumbbell raise
3 x 12-15
Underhand pulldown
3 x 12-15
Machine flys
3 x 12-15
Romanian dumbbell RDL
3 x 12-15
Chest dips
3 x 12-15
Rear deltoid flys
3 x 12-15
T-bar pulldown
3 x 12-15
Cable pulldown
4 x 12-15
Bicep curls
3 x 12-15
Hammer Curl
START OF HEAVY CYCLE
CHEST/TRIS
LEGS
SHOULDERS
BACK / BIS
4 x 6-8 / 2 x 10 working set
Flat Dumbbell press
4 x 6-8
Leg press
4 x 6-8
Dumbbell shoulder press
4 x 6-8
Dumbbell single arm row
3 x 6-8
Inclined Dumbbell press
3 x 12
Leg extensions
3 x 15
Upright row
3 x 6-8
Seated row
3 x 15
Inclined seated machine press
3 x 12
Goblet dumbbell squats
3 x 15
Underhand pulldown
3 x 15
Machine flys
3 x 12
Romanian dumbbell RDL
3 x 12-15
Lateral raise
3 x 12
front dumbbell raises
3 x 15
Chest dips
3 x 15
Rear deltoid flys
3 x 15
T-bar pulldown
3 x 15
Cable pulldown
4 x 15
Bicep curls
3 x 15
Hammer Curl
NOTES:
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•
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Go heavy on workouts with 6-8 reps
Progressive overload each heavy cycle per week
Add 5-10 kg depending on the weight you can handle till you fail at 6-8 reps
Mondays = yoga day; Rave = once a week