Monday:

Front Squats – 5*5

Lunges – 3*20 steps

Extension – 3*12

Curls – 3*12

Abductor – till failure

calves – till failure

 

 

Tuesday:

Bench Press – 3*10/12 (increase weight till u reach failure)

Military Shoulder Press – 4*10

Decline Press – 3*10/12 (increase weight till u reach failure)

Side Lateral Raise – 3*15

Dumbbell chest fly –   3*15

Front Raises – 3*15

Skull crusher – 3*12

Rope Triceps push down – 3*12

Face pulls – 5*failure

 

 

Wednesday 

Rack pulls – 4*10

Lat pulldown – 3*12

close grip pulldown – 3*12

Barbell rows – 3*10/12

Chin-ups (extend fully, this is for biceps) – 4*12

single hand seated curl – 3*10

Shrugs – till failure 3 sets

 

 

 

Thursday

Sumo Deadlifts – 5*5

Squats – 5*5

Hip thrusters – 3*10

Extension – 3*12

Curls – 3*12

Abductor – till failure

calves – till failure

 

 

 

Friday

Shoulder Press – 4*10

Incline Press – 3*10/12 (increase weight till u reach failure)

Side Lateral Raise – 3*15

Hex press – 3*10/12

Machine chest fly –   3*15

Front Raises – 3*15

Close grip bench press – 3*12

Triceps pushdown – 3*12

Rear delt raises – 3*15

Face pulls – 5*failure

 

 

 

Saturday

Pull-ups – 2 sets to failure

Deadlifts – 4*4

Lat pulldown – 3*12

Single hand rows – 3*8

Dumbbell curls – 4*15

single hand seated curl – 3*10

Hammer curls – 4*15

Shrugs – till failure 3 sets

 

 

You can add abs workout alternate day.

 

 

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