Session
Day 1
Day 2
Day 3
Day 4
Day 5
Exersice
Bench Press
Incline Bench Press
Barbell Squat
T-BAR ROW
Lateral Raise
EZ BAR CURL
Skull Crusher
Barbell Squat
Leg Raises
Chest press
Barbell Row
Rear Delt Fly
HAMMER CURL
CRUNCHES
Lat Pull Down
Seated Cable Row
Barbell Squat
Machine Fly
Lateral Raise
Tricep Extension
Dumbell Curl
S O H Press
DB Front Raise
Pull Up
Leg Extension
DB Bench press
Tricep Bench Dips
Hanging Leg Raises
Bench Press
Barbell Squat
Romanian Deadlift
DIPS
PREACHER CURL
Leg Raises
Knee to elbow
Week 1
Note
Week 2
Note
Week 3
Note
Week 4
Note
Set Rep
Tăng tạ mỗi tuần
Set Rep
Tăng tạ mỗi tuần
Set Rep
Tăng tạ mỗi tuần
Set Rep
Tăng tạ mỗi tuần
3
8
3
8
3
8
3 12
3 12
3 12
3 12
3
8
3 12
4 12
4 12
3 12
4 12
3 10
3
8
3
8
3
8
4 12
3 15
3 12
3 12
3
8
3
8
3 Max
3 12
3
8
3 12
3 12
3
8
3
8
3
8
3 max
3 12
3 12
3 12
3
8
3
8
3
8
3 12
3 12
3 12
3 12
3
8
3 12
4 12
4 12
3 12
4 12
3 10
3
8
3
8
3
8
4 12
3 15
3 12
3 12
3
8
3
8
3 Max
3 12
3
8
3 12
3 12
3
8
3
8
3
8
3 max
3 12
3 12
3 12
3
8
3
8
3
8
3 12
3 12
3 12
3 12
3
8
3 12
4 12
4 12
3 12
4 12
3 10
3
8
3
8
3
8
4 12
3 15
3 12
3 12
3
8
3
8
3 Max
3 12
3
8
3 12
3 12
3
8
3
8
3
8
3 max
3 12
3 12
3 12
3
8
3
8
3
8
3 12
3 12
3 12
3 12
3
8
3 12
4 12
4 12
3 12
4 12
3 10
3
8
3
8
3
8
4 12
3 15
3 12
3 12
3
8
3
8
3 Max
3 12
3
8
3 12
3 12
3
8
3
8
3
8
3 max
3 12
3 12
3 12