WEEK 1
FULL BODY
SETS
REPS
Dumbbell bench press
3
10
Lat pull down
3
10
Overhead Dumbbell Press
3
10
Leg Press
3
10
Lying Leg Curl
3
10
Rope Press Down
3
10
Barbell Bicep Curl
3
10
Standing Calf Raise
3
10
Crunch
3
15
WEEK 2
3 DAY SPLIT
WEIGHTS
UPPER/LOWER BODY
SETS
REPS
Barbell Bench Press
3
10
Dumbbell Flye
3
10
Bent Over Row
3
10
Lat Pull Down
3
10
Overhead Dumbell Press
3
10
Barbell Bicep Curl
3
10
Lying Tricep Extension
3
10
Rope Press Down
3
10
Crunch
3
20
WEIGHTS
MON
WED
FRI
4 DAY SPLIT
MON
TUE
THU
FRI