Weeks 1 & 2 Friday, January 29, 2021 3:37 PM Pre-workout - Pushups & Pull ups - Like a super set - 4 sets to failure. Each variation - 12 reps into 4 sets Abdominals - 25 reps into 4 sets - with 1kg ankle weights Oblique - 30 reps into 4 sets Day - 1 Day - 2 Day - 3 Chest, triceps and abdominals Decline bench barbell press Shoulders, biceps and obliques Seated barbell overhead Lats, legs and abdominals Incline dumbbell flies Incline dumbbell pullover Bend over dumbbell lateral press Dumbbell lateral raises raises Overhand grip lat pull down Pull ups Single arm dumbbell rowing Cable press down Close grip bench barbell EZ Bar skull crush press Close grip EZ barbell press Incline bench hammer curls Overhead cable curls Alternate lunges Deadlift Front barbell squats Football leg raises Full sit up and crunch Barbell side bending Incline bench leg raises with hip Single Dumbbell side bending Seated thrust side leg raises Day - 4 Day - 5 Day - 6 Triceps, chest and oblique Biceps, shoulders and abdominals Overhead cable curls Cardio - 300 calories 5 sets abdominal plank EZ Bar skull crush Weighted parallel bar dips Weighted bench dips Wide grip barbell curls Zottman curls Incline dumbbell pullover Pushups Seated machine chest press Seated barbell overhead press Seated dumbbell shoulder press Wide grip smith upright rowing Oblique cable crunches Barbell torso twisting Air bike Plain bench leg raises Workout plan Page 1 Weeks 3 & 4 Friday, January 29, 2021 3:38 PM Pre-workout - Pushups & Deadlifts - Like a super set - 4 sets to failure Each variation - 8 reps into 4 sets Abdominals - 20 reps into 4 sets - with 1kg ankle weights Obliques - 25 reps into 4 sets Day - 1 Day - 2 Day - 3 Chest, biceps and abdominals Shoulders, triceps and oblique Face pull with rope Lats, legs and abdominals V BAR pulldown Cable single arm lateral Cable reverse flys raises Straight arm pulldown Seated rowing with clamps Standing dumbbell bicep curls Preacher bench hammer curls Standing dumbbell concentration curls Tricep body press - push under barbell Tricep board press Seated overhead dumbbell extension Romanian deadlift Leg press machine Leg curl machine Scissors Roman football leg raises Side lying leg raises with elbow to knee Lying side toe touches Crunches Double crunch Day - 4 Day - 5 Day - 6 Semi incline barbell press Plain bench press Parallel bar dips Biceps, chest and obliques Triceps, shoulders and abdominals 300 calories on the treadmill and 5 sets of single leg plank Preacher bench hammer Incline bench inner bicep curls Barbell curls curls Seated overhead dumbbell extension Dumbbell kickbacks Cable overhead extension Parallel bar dips Machine pec flys Incline bench dumbbell press Lying leg twist Cable reverse flys Cable front raises Barbell push press Double crunch Barbell single side bendings Flat bench leg raises Workout plan Page 2 Weeks 5 & 6 Friday, January 29, 2021 3:38 PM Pre-workout - pushups and rocky pull ups like a super set - 4 sets to failure Each variation - 10 reps into 4 sets Abdominals - 25 reps into 4 sets - with 1kg ankle weights Obliques - 25 reps into 4 sets Day - 1 Day - 2 Day - 3 Chest, triceps and abdominals Shoulders, biceps and obliques Machine rear flys Lats, legs and abdominals T bar rowing with V-bar Prone lying dumbbell Smith lateral military raises press V-bar pulldown V-bar pullups Cable press down with rope Close width push ups Tricep overhead extension with rope Dumbbell wall curls Spider curls Wide grip barbell curls Dumbbell wide squats Squats - 30 reps Steps on bench or Alternate lunges Plain bench leg raises Roman knee tucks Weighted side leg raises Dumbbell side bendings Lying side toe touches Side lying leg raises with elbow to knee Full sit ups Hanging leg raises Plain bench bottom ups Day - 4 Day - 5 Day - 6 Triceps, chest and oblique Shoulders, biceps and abdominals Bench dips Cable close grip press Cable press down with down rope Barbell andy press Incline bench plain barbell front raises Machine rear flys Decline bench smith press Cable crossovers Decline bench dumbbell pullover Single dumbbell side Close grip chin ups Dumbbell wall curls Alternate dumbbell curls Decline bench smith press Dumbbell press and flys Plain under arm grip chest press 350 calories on the treadmill and 5 sets of single leg plank Standing side leg raises bendings Barbell torso twistings Workout plan Page 3 Air bike Seated knee tucks Scissors Weeks 7 & 8 Friday, January 29, 2021 3:38 PM Pre-workout - pushups and wide grip pull ups like a super set - 4 sets to failure Each variation - 15 reps into 3 sets Abdominals - 25 reps into 4 sets - with 1kg ankle weights Obliques - 30 reps into 4 sets Day - 1 Day - 2 Day - 3 Chest, lats and abdominals Triceps, biceps and oblique Shoulders, legs and abdominals Cable crossovers Decline bench dumbbell pullover Decline bench smith press Bench dips Barbell Andy press Cable close grip press Incline bench plain barbell Cable press down with rope front raises down Machine rear flys Bend over barbell rowing Kneeling front pull with rope T Bar rowing with V-Bar Alternate dumbbell curls Close grip chin ups Dumbbell wall curls Back barbell squats Back lunges Dumbbell wide squats Medicine ball Russian twist Plain bench leg raises Football leg raises Dumbbell side bending Lying side toe touches Side lying leg raises with elbow to knee Plain bench leg raises Roman knee tucks Weighted side leg raises Day - 4 Day - 5 Day - 6 Lats, chest and oblique Triceps, biceps and abdominals Cable press down with 300 calories on the treadmill and 5 sets of abdominal plank Seated rowing with clamps Straight arm pulldown V-Bar pulldown Close width push ups rope Triceps overhead extension with rope Parallel bar dips Plain bench press Semi incline barbell press Dumbbell wall curls Spider curls Wide grip barbell curls Barbell torso twisting Single dumbbell side Standing side leg raises bending Full sit ups Hanging leg raises Plain bench bottom ups Workout plan Page 4 Weeks 9 & 10 Friday, January 29, 2021 3:38 PM Pre-workout - parallel bar dips and wide grip pull ups like a super set - 4 sets to failure Each variation - 8 reps into 4 sets Abdominals - 25 reps into 4 sets - with 1kg ankle weights Obliques - 30 reps into 4 sets Day - 1 Day - 2 Day - 3 Chest, legs and abdominals Triceps, biceps and obliques Shoulders, lats and abdominals Cable crossover Decline bench dumbbell pullover Decline bench smith press Cable close grip press Cable press down with down Bench dips rope Machine rear flys Prone lying dumbbell lateral raises Smith military press Back barbell squats Back lunges Dumbbell wide squats Alternate dumbbell curls Close grip chin ups Dumbbell wall curls T Bar rowing with V-Bar V-Bar pulldown V-Bar pull ups Medicine ball Russian twist Plain bench leg raises Football leg raises Dumbbell side bendings Lying side toe touches Side lying leg raises with elbow to knee Roman knee tucks Weighted side leg raises Plain bench bottom ups Day - 4 Day - 5 Day - 6 Legs, chest and oblique Triceps, biceps and abdominals 400 calories on the treadmill and 4 sets Squats - 30 reps Steps on bench or of weighted plank Dumbbell wide squats alternate lunges Cable press down with Close width push ups rope Tricep overhead extension with rope Decline bench smith press Dumbbell wall curls Incline dumbbell press and Spider curls Plain bench under arm grip Wide grip barbell curls flys chest press Barbell torso twistings Single dumbbell side Standing side leg raises bendings Workout plan Page 5 Air bike Seated knee tucks Scissors Weeks 11 & 12 Friday, January 29, 2021 3:38 PM Pre-workout - 100 pushups and 80 wide grip pull ups like a super set - 5 sets to failure Each variation - 10 reps into 4 sets Abdominals - 25 reps into 4 sets - with 1kg ankle weights Obliques - 30 reps into 4 sets Day - 1 Day - 2 Day - 3 Chest, triceps and Shoulders, biceps and abdominals Plain bench dumbbell pullover obliques Seated dumbbell reverse flys Plain bench smith press Smith front press Wide incline bench press Steering wheels Lats, legs and abdominals Parallel bar dips Plain bar skull crush Seated overhead dumbbell extension Close grip EZ barbell curls Rope curls Seated concentration curls Dumbbell squats Leg extension machine Leg press machine Plain bench leg raises Roman knee tucks Weighted side leg raises Dumbbell side bending Medicine ball Russian curls Lying side toe touches Plain bench leg raises Side lying leg raises with elbow Football leg raises to knee Day - 4 Day - 5 Day - 6 Triceps, chest and obliques Biceps, shoulders and abdominals 300 calories of cardio 4 sets of abdominal plank Bend over cable kick backs Kneeling tricep press down with rope Parallel bar dips Barbell curls Bend over underarm grip bicep rowing Close grip EZ barbell curls Lower body stretches Incline close grip dumbbell Incline bench wide dumbbell press Plain bench dumbbell pullover flys EZ barbell upright rowing Seated dumbbell reverse flys Barbell back military press Barbell single side bendings Lying leg twist Standing side leg raises Air bike Seated knee tucks Plain bench leg raises Workout plan Page 6 Single arm dumbbell rowing V-Bar rowing Wide grip lat pulldown Weeks 13 & 14 Friday, January 29, 2021 3:39 PM Pre-workout - 100 pushups and 80 wide grip pull ups like a super set - 5 sets to failure Each variation - 10 reps into 4 sets Abdominals - 25 reps into 4 sets - with 1kg ankle weights Obliques - 30 reps into 4 sets Day - 1 Day - 2 Day - 3 Chest, biceps and abdominals Shoulders, triceps and oblique Lats, legs and abdominals Decline bench barbell press Incline dumbbell flyes Incline dumbbell pullover Bend over dumbbell lateral raises Dumbbell lateral raises Seated barbell overhead press Cable press down Overhand grip lat pulldown Pull ups Single arm dumbbell rowing Incline bench hammer curls Overhead cable curls Close grip EZ barbell curls Close grip bench press EZ bar skull crush Alternate lunges Deadlift Front barbell squats Air bike Incline bench leg raises Plain bench leg raises Barbell side bending Dumbbell side bending Oblique cable crunches Full sit up and crunch Incline bench leg raises with hip thrust Seated side leg raises Day - 4 Day - 5 Day - 6 Biceps, chest and obliques Triceps, shoulders and abdominals Overhead cable curls Wide grip barbell curls Zottman curls EZ bar skull crush Weighted parallel bar dips Weighted bench dips Incline dumbbell pullover Push ups Seated machine chest press Barbell torso twisting Seated barbell overhead Seated dumbbell shoulder press Wide grip smith upright press rowing Plain bench leg raises Single dumbbell side Standing side leg raises bending Weighted crunches Football leg raises 250 calories on the treadmill and lower body stretches Workout plan Page 7
