Day 1
EXERCISE |
SETS |
REPS |
| Bench Press | 3 | 12-15 |
| Incline Dumbbell Fly | 2 | 12-15 |
| Dip | 2 | 12-15 |
| Dumbbell Pullover | 2 | 12-15 |
| Wide Grip Pull Ups | 3 | 12-15 |
| Seated Cable Row (Close Grip) | 3 | 12-15 |
| One Arm Dumbbell Row | 2 | 8-10 |
| Squat | 3 | 12-15 |
| Calf Machine Raise | 2 | 20 |
Day 2
EXERCISE |
SETS |
REPS |
| Arnold Press | 3 | 12-15 |
| Dumbbell Front Raise | 2 | 12-15 |
| Dumbbell Lateral Raise | 2 | 12-15 |
| Dumbbell Shrugs | 2 | 12-15 |
| Barbell Curl | 3 | 12-15 |
| Hammer Curls | 2 | 12-15 |
| Concentration Curl | 2 | 12-15 |
| Cross Face Lying Tricep Extension | 3 | 12-15 |
| Dumbbell Kickbacks | 2 | 12-15 |
Day 3
EXERCISE |
SETS |
REPS |
| Incline Bench Press | 3 | 12-15 |
| Decline Bench Press | 3 | 12-15 |
| Machine Fly | 2 | 12-15 |
| Dumbbell Pullover | 2 | 12-15 |
| Close Grip Pull Ups | 2-3 | 12-15 |
| Bent Over Barbell Row | 2-3 | 12-15 |
| Dumbbell Lunges | 3 | 12-15 |
| Calf Press on Leg Press | 2 | 20 |
Day 4
EXERCISE |
SETS |
REPS |
| Dumbbell Shoulder Press | 3 | 12-15 |
| Dumbbell Front Raise | 2 | 12-15 |
| One Arm Cross Cable Lateral | 2 | 12-15 |
| Upright Rows | 2 | 12-15 |
| Dumbbell Curl Seated | 3 | 12-15 |
| Dumbbell Preacher Curl | 2 | 12-15 |
| Dumbbell Tricep Press | 3 | 12-15 |
| Tricep Pressdown: One Arm Reverse | 2 | 12-15 |
