Written by Híu
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UPPER DAY 1
Bench press
Incline Db press
Db shoulder press
Lat pull down
Seated cable row
Chest fly machine
Lateral raise
UPPER DAY 3
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7
Over head press
Push ups
Inverted Pull up
DB row
Tricep extension
BB curl
Face Pull
REST
SET X REP
3 - 5 min
2 min
2 min
1 min 30s
1 min 30s
45 - 60s
60s
4x8
3x8
3x8
4x8
3x10
2x12
3x12-15
REST
SET X REP
2 - 2.5 min
60s
2 min
1 min 30s
1 min 30s
2 min
1 min 30s
4x8
3x10-12
5x8
4x10
3x12
4x6-8
3x15
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LOWER DAY 2
Goblet squat
Leg press
Leg curl
Lunges
Back extension
Plank
Side plank
LOWER DAY 4
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DB Romanian DL
Bulgarian Split Squat
Step ups
Hip Thrust
Sled push and pull
Superman
Plank
REST
SET X REP
2 - 2.5 min
1 min 45s
1 min 30s
1.5 - 2 min
1 min 30s
45 - 90s
45 - 90s
4x10
4x12
3x12
3x12
3x10
3x45-60s
2x45-60s
REST
SET X REP
1 min 30s
1 min 30s
1 min 30s
2 min
1 min 30s
1 min 30s
60s
4x10
4x12
3x12
4x10
4set
3x45-60s
3x45-60s