Day 1
EXERCISE |
SETS |
REPS |
| Bench Press | 2-3 | 12-15 |
| Wide Grip Pulldown | 2-3 | 12-15 |
| Arnold Press | 2-3 | 12-15 |
| Dumbbell Shrugs | 2 | 12-15 |
| Dumbbell Curl Seated | 2-3 | 12-15 |
| Dumbbell Tricep Press | 2-3 | 12-15 |
Day 2
EXERCISE |
SETS |
REPS |
| Squat | 3 | 12-15 |
| Machine Leg Extensions | 2-3 | 12-15 |
| Machine Leg Curls | 2-3 | 12-15 |
| Machine Leg Press | 3 | 12-15 |
| Calf Press on Leg Press | 2-3 | 20 |
Day 3
EXERCISE |
SETS |
REPS |
| Incline Bench Press | 2-3 | 12-15 |
| T Bar Row | 2-3 | 12-15 |
| Lateral Dumbbell Raise | 2-3 | 12-15 |
| Upright Rows | 2 | 12-15 |
| Hammer Curls | 2-3 | 12-15 |
| Close Grip Bench Press | 2-3 | 12-15 |
Day 4
EXERCISE |
SETS |
REPS |
| Dumbbell Lunges | 3 | 12-15 |
| Machine Leg Press | 2-3 | 12-15 |
| Machine Leg Extensions | 2-3 | 12-15 |
| Machine Leg Curls | 2-3 | 12-15 |
| Calf Machine Raise | 3 | 20 |
