CHEST AND BICEPS

 

Exercise Reps Sets Rest
Chest fly 12-15 3 1 min
Bench press 8-12 4 2 min
Incline bench 8-12 4 2 min
Seated bicep curl 12-15 3 2 min
Standing bb bicep curl 12-15 3 2 min

 

LEGS

 

Exercise Reps Sets Rest
Leg curl 12-15 4 1 min
Leg extension 12-15 4 1 min
Squats 8-12 4 2 min
Leg press 8-12 3 2 min
Stiff leg deadlifts 8-12 3 2 min

 

BACK AND TRICEPS

 

Exercise Reps Sets Rest
Lateral pull down 12-15 4 2 min
Seated row 10-12 3 2 min
Deadlifts 8-12 3 2 min
Pull ups Maximum 3 2 min
Tricep pushdowns 12-15 4 2 min
Close grip bench press 10-12 3 2 min

 

SHOULDERS, CALVES AND ABS

 

Exercise Reps Sets Rest
Shoulder press 8-12 4 1.5 min
Lateral raises 12-15 3 1 min
Rear delt raise 12-15 3 1 min
Standing calf raise 15-20 4 1 min
Seated calf raise 8-12 3 1 min
Crunches Maximum 3 1.5 min