[vc_row][vc_column][vc_tta_tour style=”flat” shape=”square” color=”white” controls_size=”md” active_section=”1″][vc_tta_section title=”3 DAY SPLIT” tab_id=”1457394986951-080b92b1-a1e0″][vc_column_text]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 |
| Triceps pushdowns | 12-15 | 4 | 2 min |
| Lateral shoulder raise | 12-15 | 4 | 1 min |
| crunches | Maximum | 3 | 1.5 min |
[/vc_column_text][/vc_tta_section][vc_tta_section title=”4 DAYS A WEEK HYPERTROPHY” tab_id=”1457394987001-de780958-5104″][vc_column_text]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 |
| triceps 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 |
[/vc_column_text][/vc_tta_section][vc_tta_section title=”FAT LOSS WEIGHTS CIRCUIT” tab_id=”1457396704630-62937eb3-439f”][vc_column_text]
| EXERCISE | REPS | SETS | REST |
| WARM UP | 5 MIN ON TREADMILL OR X-TRAINER | ||
| SQUATS | 15-20 | 4 | 2 MIN |
| PULL UPS | MAXIMUM | 3 | 2 MIN |
| DEADLIFTS | 12-15 | 3 | 2 MIN |
| PUSHUPS | MAXIMUM | 2 | 1 MIN |
| SIT-UPS | MAXIMUM | 2 | 1 MIN |
| STRETCHES | 5 MINUTES OF STRETCHING WHOLE BODY | ||
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