Weeks 9 – 12

(JULY 1 – 26)

Weeks 1 – 4 MONDAY
2-3mins rest bet. sets
(MAY 6 – 31)
M–W–F Exercise Sets Reps
2-3mins rest bet. Sets
Leg press 4 10-12
Exercise Sets Reps Bench press 4 10-12
Leg press 3 15 Seated cable row 4 10-12
Bench press 3 15 Dumbbell shoulder press 4 10-12
Seated cable row 3 15 Barbell curl 4 10-12
Dumbbell shoulder press 3 15 Triceps pressdown 4 10-12
Barbell curl 3 15 Standing calf raise 4 10-12
Triceps pressdown 3 15 Crunch 4 15
Standing calf raise 3 15
Crunch 3 15

Weeks 9 – 12
(JULY 1 – 26)
WEDNESDAY
2-3mins rest bet. sets

Exercise Sets Reps

Weeks 5 – 8 Squat 4 10-12
(JUN 3 – 28)
Decline dumbbell press 4 10-12
M–W–F
2-3mins rest bet. Sets
Straight arm pulldown 4 10-12
Rear delt raise 4 10-12
Exercise Sets Reps Preacher curl 4 10-12
Leg press 2 12-15 Seated overhead triceps extension 4 10-12
Lunge 2 15 Seated calf raise 4 10-12
Bench press 2 12-15 Hanging leg raise 4 15
Dumbbell incline fly 2 15
Seated cable row 2 12-15
Lat pulldown 2 15
Dumbbell shoulder press 2 12-15
Dumbbell lateral raise 2 15 Weeks 9 – 12
(JULY 1 – 26)
Barbell curl 2 12-15
Seated incline curl 2 15 FRIDAY
2-3mins rest bet. sets
Lying triceps extension 2 12-15
Triceps pressdown 2 15 Exercise Sets Reps
Standing calf raise 2 15 Lunge 4 10-12
Seated calf raise 2 15 Dumbbell incline fly 4 10-12
Hanging knee raise 2 15 Lat pulldown 4 10-12
Crunch 2 15 Dumbbell lateral raise 4 10-12
Seated incline curl 4 10-12
Lying triceps extension 4 10-12
Leg-press calf raise 4 10-12
Oblique crunch 4 15
 Weeks 17 – 20
(AUG 26 – SEPT 20)
MONDAY
1-2mins rest bet. sets
Muscle group Exercise Sets Reps
Chest Bench press 3 10-12
Incline cable fly 3 10-12
Shoulder Dumbbell shoulder press 3 10-12
Wide grip upright row 3 10-12
Traps Barbell shrug 4 10-12
Weeks 13 – 16 Back Pulldown 3 10-12
(JULY 29 – AUG 23) T-bar row 3 10-12
Abs Hip thrust 3 10-15
MONDAY & THURSDAY Exercise ball crunch 3 10-15
1-2mins rest bet. sets
TUESDAY
1-2mins rest bet. sets
Muscle group Exercise Sets Reps
Muscle group Exercise Sets Reps
Chest Incline bench press 2 8-10
Legs Smith machine squat 3 10-12
Dumbbell bench press 2 8-10
Lunge 3 10-12
Cable crossover 2 8-10
Leg extension 2 10-12
Shoulder Barbell shoulder press 2 8-10
Lying leg curl 2 10-12
Cable lateral raise 2 8-10
Calves Standing calf raise 3 10-12
Dumbbell rear delt raise 2 8-10
Seated calf raise 3 10-12
Traps Barbell shrug 3 8-10
Triceps Dip 3 10-12
Back Pull-up 2 8-10
Triceps pressdown 2 10-12
Dumbbell row 2 8-10
Biceps EZ-bar curl 3 10-12
Underhand grip pulldown 2 8-10
Concentration curl 3 10-12
Abs Hanging knee raise 3 10-15
Forearms Dumbbell wrist curl 2 10-12
Decline bench crunch 3 8-10
Standing reverse wrist 2 10-12
curl
THURSDAY
Weeks 13 – 16 1-2mins rest bet. sets
(JULY 29 – AUG 23)
Muscle group Exercise Sets Reps
Chest Decline bench press 3 10-12
TUESDAY & FRIDAY Incline dumbbell fly 3 10-12
1-2mins rest bet. sets
Shoulder Barbell shoulder press 3 10-12
Muscle group Exercise Sets Reps Cable lateral raise 3 10-12
Legs Squat 2 8-10 Traps Dumbbell shrug 4 10-12
Leg press 2 8-10 Back Pullup 3 10-12
Leg extension 2 8-10 Smith machine row 3 10-12
Lying leg curl 2 8-10 Abs Hanging knee raise 3 10-15
Calves Standing calf raise 3 8-10 Decline bench crunch 3 10-15
Seated calf raise 2 8-10 FRIDAY
Triceps Close-grip bench press 2 8-10 1-2mins rest bet. sets

Triceps pressdown 2 8-10 Muscle group Exercise Sets Reps

Biceps Barbell curl 3 8-10 Legs Squat 3 10-12
Preacher curl 2 8-10 Hack Squat 3 10-12
Forearms Wrist curl 2 8-10 One-leg leg extension 2 10-12
Reverse wrist curl 2 8-10 Romanian deadlift 2 10-12
Calves Donkey calf raise 3 10-12
Seated calf raise 3 10-12
Triceps Triceps pressdown 3 10-12
Dumbbell lying extension 2 10-12
Biceps Barbell curl 3 10-12
Scott curl 3 10-12
Forearms Wrist curl 2 10-12
Reverse wrist curl 2 10-12
 Weeks 21 - 24
(SEPT 23 – OCT 18)

MONDAY & THURSDAY

1-2mins rest bet. sets
Muscle group Exercise Sets Reps
Chest Bench press 3 6-8
Decline dumbbell press 3 6-8
Incline dumbbell fly 2 6-8
Shoulder Dumbbell shoulder press 3 6-8
Dumbbell lateral raise 2 6-8
Cable rear delt raise 2 6-8
Traps Barbell shrug 3 6-8
Dumbbell shrug 3 6-8
Back Pullup 3 6-8
Barbell row 3 6-8
Straight arm pull down 3 6-8
Abs Hanging knee raise 3 10-12
Decline bench crunch 3 10-12

TUESDAY & FRIDAY

1-2mins rest bet. sets
Muscle group Exercise Sets Reps
Legs Leg press 3 6-8
Leg extension 3 6-8
Romanian deadlift 3 6-8
Calves Standing calf raise 3 6-8
Seated calf raise 3 10-12
Triceps Triceps pressdown 3 6-8
Lying triceps extension 3 6-8
Biceps Barbell curl 3 6-8
Dumbbell preacher curl 3 6-8
Forearms Wrist curl 2 8-10
Reverse wrist curl 2 8-10