| Monday – Legs & Calves |
 recommended sets & reps |
| Squat wide stance |
( 40%1RM,70%1RM,100%1RM ,70%1RM, 40%1RM)x5 |
| Smith machine lunge (1 leg at time) |
4×10 |
| Smith Machine squat narrow stance |
(100%1RM ,70%1RM, 40%1RM,70%1RM, 100%1RM)x4 |
|
|
| Leg curl high rep drop sets |
4×10 |
| leg extension high rep drop sets |
4xDrop set |
| locked knee calf raises full range |
5 x 20 reps |
| bent knee calf raises full range |
5 x 20 reps |
|
|
| Tuesday – Chest , Biceps |
 recommended sets & reps |
| Reverse Pyramid DS barbell bench press (spotter) |
(100%1RM ,70%1RM, 40%1RM,70%1RM, 100%1RM)x4 |
|
to failure |
| Decline barbell bench press (dumbell alternative) |
5×8 |
| incline smith machine press |
( 40%1RM,70%1RM,100%1RM ,70%1RM, 40%1RM)x4 |
| Incline dumbbell flys |
80%1RM ,60%1RM, 40%1RM,60%1RM, 80%1RM)x4 |
| Flat dumbbell flys |
80%1RM ,60%1RM, 40%1RM,60%1RM, 80%1RM)x4 |
| Straight barbell curls |
3×12 |
| Heavy hammer curls |
3×12 |
| Cable curls |
3xDrop set |
|
|
| Wednesday – Back , Traps,HIIT |
 recommended sets & reps |
| Pyramid dropset Deadlift |
( 40%1RM,70%1RM,100%1RM ,70%1RM, 40%1RM)x4 |
| Bent over barbell rows |
( 40%1RM,70%1RM,100%1RM ,70%1RM, 40%1RM)x4 |
| Wide grip pull downs |
80%1RM ,60%1RM, 40%1RM,60%1RM, 80%1RM)x4 |
| Medium grip pull downs |
80%1RM ,60%1RM, 40%1RM,60%1RM, 80%1RM)x4 |
| Barbell shrug |
5×10 |
| Dumbbell shrug |
4×10 |
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|
|
| Thursday – Shoulders,Triceps, Abs |
 recommended sets & reps |
| Smith machine Military press |
( 40%1RM,70%1RM,100%1RM ,70%1RM, 40%1RM)x4 |
| Barbell up right rows |
( 40%1RM,70%1RM,100%1RM ,70%1RM, 40%1RM)x4 |
| Rear pec deck |
4xDrop set |
| Side raises |
4xDrop set |
| Dumbell Tricep extension |
3×12 |
| Cable tricep extension (infront of body) |
3×12 |
| Over head cable tricep extension |
3×12 |
| Kneeling cable crunches |
3×12 |
| Standing cable crunches |
3×12 |
| Weight leg raises |
3×12 |
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|
|
|
| Â ABS |
 recommended sets & reps |
| Kneeling cable crunches |
3×12 |
| Standing cable crunches |
3xDrop set |
| Weighted leg raises |
3×8 |
| Crunches |
3×30 (or as many as possible) |
| Ab rows |
3×30 (or as many as possible) |
| Leg raises |
3×30 (or as many as possible) |
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|
