Sunday: Chest

8 sets
1 20 reps

Bench Press

8 sets
1 20 reps

Incline Press

6 sets
6 20 reps

Cable Flys low

6 sets
6 20 reps

Cable Flys high

Monday: Legs

3 sets
20 reps

8 Sets
4 10 reps

8 Sets
12 15 reps

8 Sets
6 20 reps

4 Sets
20 reps

4 Sets
20 reps

Leg Extensions
Squats
Leg Press
Lying Leg Curl
Calf Presses on Leg Press (SS) Raises off the wall
Donkey Calf Raises (SS) Raises off the wall

Tuesday: Back

8 sets
6 20 reps

Bent Over Row

8 sets
6 20 reps

Lat Pull Down

8 sets
6 20 reps

Seated Row

8 sets
6 20 reps

Deadlifts

6 sets
6 10 reps

Single Arm Row

Wednesday: Shoulders

8 sets
6 20 reps

Shoulder Press

8 sets
6 20 reps

Dumbbell Lat Raises

8 sets
6 20 reps

Front Raises

8 sets
6 20 reps

Barbell Shrugs

Thursday: Arms

8 Sets
6 20 reps

Close Grip Bench Press

8 sets
6 20 reps

Preacher Curls

8 sets
6 20 reps

Pushdowns

8 sets
6 20 reps

Hammer Curls

Friday: Legs

8 Sets
20 reps

Leg Extensions
Dumbbell Walking Lunges

20+ Laps

4 Sets
20 reps

Calf Presses on Leg Press (SS) Raises off the wall

4 Sets
20 reps

Donkey Calf Raises (SS) Raises off the wall

Saturday:

Rest/ Stretching / Active Cardio

Warm up 5-7mins/ jumping jacks, spot running, treadmill, cycle or ellipticals

ABS: 2 Sets AB crunch-25, leg lifts: 25, knee 2 elbow: 20 ea-side, double crunch: 20 easide

Sunday: Chest

8 sets
1 20 reps

8 sets
1 20 reps

Bench Press
Pushups

6 sets
6 20 reps

6 sets
6 20 reps

Dips
Cable Flys mid

Monday: Legs

3 sets
20 reps

8 Sets
4 10 reps

8 Sets
12 15 reps

8 Sets
6 20 reps

4 Sets
20 reps

4 Sets
20 reps

Leg Extensions
weighted Squats
regular squats
Lying Leg Curl
Calf Presses on Leg Press (SS) Raises off the wall
Donkey Calf Raises (SS) Raises off the wall

Tuesday: Back

8 sets
6 20 reps

Bent Over Row

8 sets
6 20 reps

Lat Pull Down

8 sets
6 20 reps

Seated Row

8 sets
6 20 reps

Deadlifts

6 sets
6 10 reps

Single Arm Row

Wednesday: Shoulders

8 sets
6 20 reps

Shoulder Press/v pushup

8 sets
6 20 reps

Dumbbell Lat / cable bent over raises

4 sets
6 20 reps

Up right rowing

4 sets
6 20 reps

Barbell Shrugs

Thursday: Arms

8 Sets
6 20 reps

Diamond pushups (ss) dips

6 sets
6 20 reps

5 sets
6 20 reps

Standing cable Curls

5 sets
6 20 reps

Cable Hammer Curls

Seated Preacher Curls (ss) cable pull down

Friday: Legs

5 Sets
20 reps

5 sets

4 Sets
20 reps

Calf Presses on Leg Press (SS) Raises off the wall

4 Sets
20 reps

Donkey Calf Raises (SS) Raises off the wall

Saturday:

weighted Squats
Running Lunges

Rest/ Stretching / Active Cardio

Warm up 5-7mins/ jumping jacks, spot running, treadmill, cycle or ellipticals

ABS: 2 Sets AB crunch-25, leg lifts: 25, knee 2 elbow: 20 ea-side, double crunch: 20 easide
Morning session- Dynamic Stretching