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 |