Day 1
Day 2
Day 3
Muscle Group
Exercise
Chest
Barbell Flat Bench Press
3
8 - 10
120
60-80-100kg
Chest
Barbell Flat Bench Press
2
1-2
150
120-PR
Chest
Barbell Flat Bench Press
4
8 - 10
90
80kg
Chest
Dumbbell Incline Bench Press
4
8 - 10
90
35-30kg
Chest
Cable Chest Press (Seated)
4
8 - 10
90
35-40kg
Chest
Cable Incline Bench Press
4
8 - 10
90
20-30kg
Triceps
Cable Straight-Bar Triceps Push-Down
4
8 - 12
60
70-60kg
Triceps
Skull Crusher
4
8 - 12
60
30-20kg
Muscle Group
Exercise
Back
Body Weight Pull-Up
4
8 - 12
90
Body Weight
Back
Cable Lat Pull Down
4
8 - 12
120
80-70kg
Back
Cable Row (Seated)
4
8 - 10
120
75-60lg
Back
Single Lat Pull Down
4
8 - 10
120
70-60kg
Back
Dumbbell Bent Over Row
2
Failure
90
25-40kg
Lower Back and Legs
Deadlift
3
4-6
150
100-140-180kg
Lower Back and Legs
Deadlift Sumo
1
1-2
120
200-PR
Lower Back and Legs
Deadlift
4
8 - 10
90
100kg
Biceps
Barbell Regular-Grip Biceps Curl
4
6-8
90
40kg
Biceps
Dumbbell Incline Bench Biceps Curl
2
Failure
60
10-12kg
Biceps
Dumbbell Hammer Biceps Curl
4
8 - 10
90
20kg
Muscle Group
Exercise
Shoulders
Dumbbell Side Lateral Raise
4
12 - 15
90
Shoulders
Dumbbell Front Raise
4
8 - 10
90
20kg
Shoulders
Dumbbell One-Arm Lateral Raise
4
8 - 10
90
15-17kg
Shoulders
Cable Rear Delt Fly
4
8 - 10
60
12-15kg
Foreamrs
Dumbbell Wrist Curl
4
8 - 12
90
25-30kg
Forearms
Dumbbel Reverse Wrist Curl
4
8 - 12
90
10-12kg
Day 4
Day 5
Day 6
Day 7
Sets
Reps
Sets
Rest (Seconds)
Reps
Sets
Rest (Seconds)
Reps
Rest (Seconds)
Weight
Weight
Weight
15-17kg
Rest
Muscle Group
Exercise
Chest
Barbell Flat Bench Press
Sets
3
Reps
8 - 10
120
60-80-100kg
Chest
Barbell Flat Bench Press
3
8 - 10
90
80kg
Chest
Barbell Incline Bench Press
4
8 - 10
120
60kg
Chest
Dumbbell Incline Bench Press
4
8 - 10
90
35-30kg
Chest
Cable Chest Press (Seated)
4
8 - 10
90
35-40kg
Chest
Cable Incline Bench Press
4
8 - 10
90
20-30kg
Triceps
Cable Straight-Bar Triceps Push-Down
4
8 - 12
60
70-60kg
Triceps
Skull Crusher
4
8 - 12
60
30-20kg
Muscle Group
Exercise
Back
Body Weight Pull-Up
4
8 - 12
90
Body Weight
Back
Cable Lat Pull Down
4
8 - 12
120
80-70kg
Back
Cable Row (Seated)
4
8 - 10
120
75-60lg
Back
Single Lat Pull Down
4
8 - 10
120
70-60kg
Back
Dumbbell Bent Over Row
2
Failure
90
25-40kg
Biceps
Barbell Regular-Grip Biceps Curl
4
6-8
90
40kg
Biceps
Dumbbell Incline Bench Biceps Curl
2
Failure
60
10-12kg
Biceps
Dumbbell Hammer Biceps Curl
4
8 - 10
90
20kg
Sets
Rest
Rest (Seconds)
Reps
Rest (Seconds)
Weight
Weight
Day 7
Rest