Upper
Chest
Back
Deltoids
Biceps
Triceps
Total Workout Time (mins)
Exercise
Barbell Bench Press
Incline Bench Press
Pec Flys
Chest Dips
Pushup
Sets
4
3
3
2
2
Reps
Rest
6-8 45 - 60
6-8 45 - 60
10-12
30
∞
N/A
∞
30
Total Time
240
190
178
Rest Pause
60
Drop Set
Dumbell Row
Wide Grip Pulldown
Bar Cable Row
Wide Pullups
Straight Arm Pulldown
4
3
4
3
3
6-8 45 - 60
6-8 45 - 60
6-8
45-60
8-10
N/A
10-12
30
240
190
240
60
180
Overhead Press
Lateral Raise
EZ Raise
Upright Row
4
4
3
3
6-8
10-12
8-10
8-10
45-60
30
N/A
30
240
200
60
150
Barbell Curl
Incline Curl
Pulley Curl
Pulley Reverse Curl
Preacher Curl
4
3
3
3
3
6-8
8-10
8-10
8-10
8-10
45-60
30
N/A
30
45
240
195
60
270
60
Pushdown
Skull Crusher
Cable Overhead Extention
Tricep Dips
4
3
3
3
8-10
10-12
10-12
∞
45-60
30
30
30
240
180
180
120
62.88333333
Superset
Lower 1
Exercise
Barbell Front Sqat
Barbell Dead Lift
Sets
4
4
Reps
6-8
6-8
Rest
60
60
Total Time
360
360
Leg Extentions
Leg Press
Lying Leg Curl
Seated Leg Curl
Back Extention
3
3
3
3
3
10-12
8-10
10-12
10-12
10-12
30
60
45
45
30
180
270
225
225
180
Adductor/Abductor
Hip Adductor
Hip Adbductor
4
4
10-12
10-12
45
45
300
300
Calves
Standing Calve Raise
Donkey Calves
Seated Calves Raises
4
4
4
20-25
15-20
10-15
45
45
45
300
300
300
Compound
Isolation
Abs
Total Workout Time (mins)
55
Lower 2
Compound
Exercise
Barbell Squat
Stiff Leg Dead Lift
Superset
Rest Pause
Drop Set
Sets Reps
4
4
6-8
6-8