Exercise 01: Incline Bench Press
4 Sets
Repetitions-
1st Set: 15 reps
2nd Set: 10 reps Exercise 05: Cross Bench Dumbbell Pullover
3rd & 4th Set: 8-10 reps (Superset)
2 Sets
Exercise 02: Flat Bench Dumbbell Hammer Press Repetitions-
3 Sets 1st Set: 12 reps
Repetitions- 2nd Set: 12 reps
1st Set: 10-12 reps
2nd & 3rd Set: 6-8 reps Exercise 06: Tricep Rope Pushdown
4 Sets
Exercise 03: Incline Bench Dumbbell Fly Repetitions-
3 Sets 1st Set: 15 reps
Repetitions- 2nd Set: 10-12 reps
1st Set: 10-12 reps 3rd & 4th Set: 8-10 reps
2nd & 3rd Set: 12-15 reps
Exercise 07: Lying Tricep Extension
Exercise 04: Flat Bench Press 3 Sets
2 Sets (Superset) Repetitions-
Repetitions- 1st Set: 10-12 reps
1st Set: 12 reps 2nd & 3rd Set: 10-12 reps
2nd Set: 12 reps
Exercise 01: Lat Pulldown
4 Sets
Repetitions-
1st Set: 15 reps
2nd Set: 12 reps
3rd & 4th Set: 8-12 reps Exercise 05: High Pulley Row (Superset)
2 Sets
Exercise 02: Curl Grip Barbell Bent Over Row Repetitions-
4 Sets 1st Set: 15 reps
Repetitions- 2nd Set: 10-12 reps
1st Set: 12-15 reps
2nd, 3rd & 4th Set: 8-10 reps Exercise 06: Barbell Strict Curl
4 Sets
Exercise 03: One Arm Low Pully Row Repetitions-
3 Sets 1st Set: 15 reps
Repetitions- 2nd Set: 12 reps
1st Set: 12-15 reps 3rd & 4th Set: 6-8 reps
2nd & 3rd Set: 8-10 reps
Exercise 07: Standing One-Arm Cable Curl
Exercise 04: Lying Two Arm Dumbbell Row 2 Sets
2 Sets (Superset) Repetitions-
Repetitions- 1st Set: 12 reps
1st Set: 15 reps 2nd Set: 8-10 reps
2nd Set: 10-12 reps
Exercise 01: Leg Extension
4 Sets Exercise 04: Walking Lunges
Repetitions- 2 Sets
1st Set: 15 reps Repetitions-
2nd Set: 12 reps 1st Set: 15 reps (with each leg)
3rd & 4th Set: 8-10 reps 2nd Set: 20 reps (with each leg)
Exercise 02: Leg Press Exercise 05: Lying Leg Curl
4 Sets 4 Sets
Repetitions- Repetitions-
1st Set: 15 reps 1st Set: 15 reps
2nd Set: 15 reps 2nd Set: 12 reps
3rd & 4th Set: 10-12 reps 3rd & 4th Set: 8-10 reps
Exercise 03: Squats Exercise 06: Standing Calf Raises
3 Sets 4 Sets
Repetitions- Repetitions-
1st Set: 15 reps 25-30 reps for each set
2nd & 3rd Set: 10-12 reps
Exercise 01: Arnold Press Exercise 03: One Arm Cable Rear Lateral
4 Sets 3 Sets
Repetitions- Repetitions-
1st Set: 15 reps 15-20 reps each set (each hand)
2nd Set: 12 reps
3rd & 4th Set: 8-10 reps Exercise 04: Alternate Front Dumbbell Raises
3 Sets
Exercise 02: One Arm Dumbbell Side Lateral Repetitions-
3 Sets 12-15 reps each set (each hand)
Repetitions-
12-15 reps each set (each hand) Exercise 05: Barbell Shrugs
4 Sets
Repetitions-
1st Set: 15 reps
2nd Set: 12 reps
3rd & 4th Set: 8-10 reps
Exercise 01: High Incline Dumbbell curl
4 Sets Exercise 05: Both Arm Dumbbell Triceps Extension
Repetitions- 3 Sets
1st Set: 12 reps (each hand) Repetitions-
2nd Set: 10 reps (each hand) 1st Set: 12 reps
3rd & 4th Set: 6-8 reps (each hand) 2nd & 3rd Set: 8-10 reps
Exercise 02: Lying Cable Curl Exercise 06: Bent Over Rope Triceps Extension
3 Sets 3 Sets
Repetitions- Repetitions-
1st Set: 10 reps 15 Reps Each Set
2nd & 3rd Set: 8-10 reps
Exercise 07: Diamond Pushdown
Exercise 03: 21 Curl 2 Sets
3 Sets Repetitions-
Repetitions- 15 Reps (superset)
21 reps
Exercise 08: Hammer Dumbbell Curl
Exercise 04: One-Arm Cable Triceps Pushdown 2 Sets
4 Sets Repetitions-
Repetitions- 10-12 Reps (superset)
1st Set: 15 reps (each hand)
2nd Set: 12 reps (each hand)
3rd & 4th Set: 8-10 reps (each hand)
