UPPER BODY – PUSH DAY

 

Exercise Reps Sets Rest
Bench press 12-15 4 2 min
Shoulder press 10-15 4 2 min
Bicep curls 10-15 4 2 min
Pull ups Maximum 3 2 min

 

LOWER BODY

 

Exercise Reps Sets Rest
Leg extension 15-20 3 2 min
Squats 10-15 4 2 min
Single leg lunges 8-12 3 2 min
Leg curl 12-15 4 2 min
Calf raises 12-15 4 1 min

 

UPPER BODY – PULL DAY

 

Exercise Reps Sets Rest
Deadlifts 12-15 4 2 min
Seated row 12-15 4 2 min
Tricep pushdowns 12-15 4 2 min
Lateral shoulder raise 12-15 4 1 min
Crunches Maximum 3 1.5 min