Day 01
Monday
CHEST, BACK AND ABZ
CHEST, BACK AND ABZ
LEVEL 3
WARMUP
Roman Chair: 10 minutes
8 SET SUPERSET
Wide-grip Flat Bench: 12-20 reps (feet up option if you want a new angle)
Wide Grip Pull-downs: 12 reps
5 SET SUPERSET
Chin-ups: To failure (If you can’t do any use a band or do 12-15 Pulldowns)
Incline Bench Press: 12 reps
5 SET SUPERSET
Seated Rows: 20 reps Incline Flys: 15 reps
5 SET SUPERSET
Dumbell Pullovers: 15 reps Decline Flys: 15 reps
Roman Chair: 10 minutes
LEVEL 2
WARMUP
Roman Chair: 8 minutes
7 SET SUPERSET
Wide-grip Flat Bench: 12-18 reps (feet up option if you want a new angle)
Wide Grip Pull-downs: 10 reps
4 SET SUPERSET
Chin-ups: To failure (If you can’t do any use a band or do 12 Pulldowns)
Incline Bench Press: 10 reps
4 SET SUPERSET
Seated Rows: 16 reps Incline Flys: 12 reps
4 SET SUPERSET
Dumbell Pullovers: 12 reps Decline Flys: 12 reps
Roman Chair: 8 minutes
LEVEL 1
WARMUP
Roman Chair: 6 minutes
6 SET SUPERSET
Wide-grip Flat Bench: 12-16 reps (feet up option if you want a new angle)
Wide Grip Pull-downs: 8 reps
3 SET SUPERSET
Chin-ups: To failure (If you can’t do any use a band or do 10 Pulldowns)
Incline Bench Press: 8 reps
3 SET SUPERSET
Seated Rows: 12 reps Incline Flys: 10 reps
3 SET SUPERSET
Dumbell Pullovers: 10 reps Decline Flys: 10 reps
Roman Chair: 6 minutes
Day 02
Tuesday
SHOULDERS, ARMS AND ABS
SHOULDERS, ARMS AND ABS
LEVEL 3
WARMUP
Roman Chair: 10 minutes
8 SET SUPERSET
Behind the Neck Press: 20 reps Upright Rows: 12 Reps
After 8 sets, do 1 set of 100 rep Lateral Raises
6 SET SUPERSET
Forehead Barbell Curls: 12 reps Pushdowns: 20 reps regular, 20 reps 1/4 reps
6 SET SUPERSET
Incline Dumbbell Curl: 8 reps, 5 count twist, 4 reps more Bench Dips: 30 reps
Roman Chair: 10 minutes
LEVEL 2
WARMUP
Roman Chair: 8 minutes
7 SET SUPERSET
Behind the Neck Press: 16 reps Upright Rows: 10 Reps
After 7 sets, do 1 set of 80 rep Lateral Raises
5 SET SUPERSET
Forehead Barbell Curls: 10 reps Pushdowns: 16 reps regular, 16 reps 1/4 reps
5 SET SUPERSET
Incline Dumbbell Curl: 6 reps, 5 count twist, 3 reps more Bench Dips: 25 reps
Roman Chair: 8 minutes
LEVEL 1
WARMUP
Roman Chair: 6 minutes
6 SET SUPERSET
Behind the Neck Press: 12 reps Upright Rows: 8 Reps
After 6 sets, do 1 set of 60 rep Lateral Raises
4 SET SUPERSET
Forehead Barbell Curls: 8 reps Pushdowns: 12 reps regular, 12 reps 1/4 reps
4 SET SUPERSET
Incline Dumbbell Curl: 4 reps, 5 count twist, 3 reps more Bench Dips: 20 reps
Roman Chair: 6 minutes
Day 03
Wednesday
OFF
OFF
Day 04
Thursday
LEGS AND ABS
LEGS AND ABS
LEVEL 3
WARMUP
Roman Chair: 10 minutes
6 SET SUPERSET
Back Squat: 12-15 reps Leg Extensions: 20 reps
6 SET SUPERSET
Front Squat: 12-15 reps Leg Curls: 20 reps
WALKING LUNGES
10 minutes
Roman Chair: 10 minutes
LEVEL 2
WARMUP
Roman Chair: 8 minutes
5 SET SUPERSET
Back Squat: 10-12 reps Leg Extensions: 15-20 reps
5 SET SUPERSET
Front Squat: 10-12 reps Leg Curls: 15-20 reps
WALKING LUNGES
9 minutes
Roman Chair: 8 minutes
LEVEL 1
WARMUP
Roman Chair: 6 minutes
4 SET SUPERSET
Back Squat: 8-10 reps Leg Extensions: 10-15 reps
4 SET SUPERSET
Front Squat: 8-10 reps Leg Curls: 10-15 reps
WALKING LUNGES
8 minutes
Roman Chair: 6 minutes
Day 05
Friday
ARMS AND ABS
ARMS AND ABS
LEVEL 3
WARMUP
Roman Chair: 10 minutes
5 SET SUPERSET
Cheating Barbell Curls: 6-10 reps heavy Alternating Dumbell Curls: 12 reps
5 SET SUPERSET
Skullcrushers: 15 reps High Rep Tricep Kickbacks: 30 reps
5 SET SUPERSET
Preacher Curls: 8 reps full, 8 reps top partial Concentration Curls: 20 reps per arm
5 SET SUPERSET
Cable Curls: 30 reps Bench Dips: 30 reps
LEVEL 2
WARMUP
Roman Chair: 8 minutes
4 SET SUPERSET
Cheating Barbell Curls: 6-8 reps heavy Alternating Dumbell Curls: 10-12 reps
4 SET SUPERSET
Skullcrushers: 10-15 reps High Rep Tricep Kickbacks: 25 reps
4 SET SUPERSET
Preacher Curls: 7 reps full, 7 reps top partial Concentration Curls: 16 reps per arm
4 SET SUPERSET
Cable Curls: 25 reps Bench Dips: 25 reps
LEVEL 1
WARMUP
Roman Chair: 6 minutes
3 SET SUPERSET
Cheating Barbell Curls: 6 reps heavy Alternating Dumbell Curls: 10 reps
3 SET SUPERSET
Skullcrushers: 10-12 reps High Rep Tricep Kickbacks: 20 reps
3 SET SUPERSET
Preacher Curls: 6 reps full, 6 reps top partial Concentration Curls: 12 reps per arm
3 SET SUPERSET
Cable Curls: 20 reps Bench Dips: 20 reps