WORKOUT OVERVIEW
WORKOUT SPLIT
Monday- Foam rolling + Legs.
Tuesday- Chest, Abs and cardio.
Wednesday- Back, forearms and cardio.
Thursday- Active recovery day- 30 mins cardio.
Friday- Shoulders, Abs and cardio.
Saturday- Arms (Biceps+ Triceps) and cardio.
Sunday- Active recovery day- 30 mins cardio.
CHANGE IN TRAINING
WEEK 1- WEEK 8 = Follow the exact same workout principle as shown in the exercise videos. (note: Only
the weights on the bar will increase as you will be gaining strength and mass week by week)
WEEK 9-WEEK 12= Add a double drop set on the exercises where single drop set was performed in the
WEEK 1- WEEK 8.