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DAY 1 - Monday

 

BODYPART
EXERCISE
SETS
REPS REST
Chest Flat Bench Press 3-4 sets (2x Warm up 1-2x Working sets) 8-12 2 mins
  Incline Dumbell Press 3-4 sets (2x Warm up 1-2x Working sets) 8-12 2 mins
         
Triceps Close Grip Bench Press 2-4 sets (1-2 W.U sets and 1-2x Working sets) 8-12 2 mins
  Skull Crushers 2-4 sets (1-2x W.U and 1-2x Working sets) 8-12 2 mins
         
Core Ab Curls 2 sets (2x Working sets) 15 2 mins
  Back Raises 2 sets (2x Working sets) 15 2 mins
         
(stretches) Stretch all muscle groups that were worked on day 1   Hold 20-30 secs  

 

DAY 2 - Wednesday

 

BODYPART
EXERCISE
SETS
REPS REST
Back Wide Grip Pull-ups/Lat Pulldowns 3-4 sets (2 x warm up on a lat pulldown or assisted pull ups. 1-2x Working sets) 8-12 2 mins
  Deadlifts 3-4 sets (2 x warm up 1-2x Working sets) 8-12 2 mins
  Barbell Bent Over Row 2-3 sets (1-2x warm up 1 x Working Set) 8-12 2 mins
         
Biceps Bicep Curls (barbell) 2-4 sets (1-2x warm up 1-2x Working sets) 8-12 2 mins
         
(stretches) Stretch all muscle groups that were worked on day 2   Hold 20-30secs  


 

DAY 3 - Friday

 

BODYPART
EXERCISE
SETS
REPS REST
Legs Squats or Leg Press 4 sets (2x Warm up 2x Working) 8-12 2 mins
  Romanian Deadlift 4 sets (2x Warm up 2 x Working) 8-12 2 mins
  Seated Calf Raises 3-4 sets (2 x Warm up 1-2 Working) 8-12 2 mins
         
Shoulders Dumbell or Barbell Press 3-4 sets (2 x warm up 1-2x Working sets) 8-12 2 mins
  Upright Rows 3-4 sets (2 x warm up 1-2x Working sets) 8-12 2 mins
         
Core Ab Curls 2 sets (2x Working sets) 15 2 mins
  Back Raises 2 sets (2x Working sets) 15 2 mins
         
(stretches) Stretch all muscle groups that were worked on day 3   Hold 20-30 secs  

 


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