Day 1
EXERCISE |
SETS |
REPS |
| Wide Grip Pull Ups | 2-3 | 12-15 |
| Close Grip Pull Ups | 2-3 | 12-15 |
| Bent Over Barbell Row | 2-3 | 12-15 |
| T Bar Row | 2-3 | 12-15 |
| Dumbbell Curl Standing | 2-3 | 12-15 |
| Concentration Curl | 2-3 | 12-15 |
Day 2
EXERCISE |
SETS |
REPS |
| Bench Press | 3 | 12-15 |
| Machine Shoulder Press | 2 | 12-15 |
| Dumbbell Front Raise | 2 | 12-15 |
| Dumbbell Lateral Raise | 2 | 12-15 |
| Deltoid Fly (Machine Reverse Fly) | 2 | 12-15 |
| Close Grip Bench Press | 2 | 12-15 |
| Tricep Pressdown with Rope | 2 | 12-15 |
Day 3
EXERCISE |
SETS |
REPS |
| Wide Grip Pull Ups | 2-3 | 12-15 |
| Seated Cable Row | 2-3 | 12-15 |
| Barbell Curl | 2-3 | 12-15 |
| Cross Face Lying Tricep Extension | 2-3 | 12-15 |
| Arnold Press | 2-3 | 12-15 |
| One Arm Side Cable Lateral | 2 | 12-15 |
| Upright Rows | 2 | 12-15 |
Day 4
EXERCISE |
SETS |
REPS |
| InclineDumbbell Fly | 2 | 12-15 |
| Machine Fly | 2 | 12-15 |
| Standing Cable Cross | 2 | 12-15 |
| Dumbbell Pullover | 2 | 12-15 |
| Squat | 2 | 12-15 |
| Dumbbell Lunges | 2-3 | 12-15 |
