Day1 (Chest + Triceps + Abs)
BENCH PRESS
Number of repetitions 4 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
INCLINE DUMBBELL PRESS
Number of repetitions 4 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
DECLINE BARBELL BENCH PRESS
Number of repetitions 4 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
DUMBBELL PULLOVER
Number of repetitions 4 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
HAMMER PRESS
Number of repetitions 4 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
HIGH CABLE CROSSOVER
Number of repetitions 4 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
CHEST DIPS
Number of repetitions 4 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
PUSH-DOWN
Number of repetitions 3 * 10
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
ONE ARM REVERSE PUSHDOWN
Number of repetitions 3 * 10
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
LEVER TRICEPS DIP
Number of repetitions 4 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
INCLINE EZ-BAR TRICEPS EXTENSION
Number of repetitions 4 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
WEIGHTED SIT-UPS
Number of repetitions 4 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
HANGING LEG RAISES
Number of repetitions 4 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
DUMBBELL SIDE BEND
Number of repetitions 4 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
SEATED SIDE CRUNCH
Number of repetitions 4 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
Day2 (Back + Biceps)
REVERSE LAT-PULLDOWN
Number of repetitions 4 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
BARBELL BENT OVER ROW
Number of repetitions 4 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
INCLINE REVERSE GRIP DUMBBELL ROW
Number of repetitions 4 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
DUMBBELL ROW
Number of repetitions 4 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
DEADLIFT
Number of repetitions 4 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
WEIGHTED BACK EXTENSION
Number of repetitions 4 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
PULL-UP
Number of repetitions 4 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
BARBELL CURL
Number of repetitions 4 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
Z-BAR PREACHER CURL
Number of repetitions 4 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
SEATED İNCLINE DUMBBELL CURL
Number of repetitions 4 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
CONCENTRATION CURL
Number of repetitions 4 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
Day3 (Shoulders + Trapas + Abs)
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BARBELL MILITARY PRESS (OVERHEAD PRESS)
Number of repetitions 4 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
LEVER SHOULDER PRESS
Number of repetitions 4 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
DUMBBELL LATERAL RAISE
Number of repetitions 4 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
WEIGHT PLATE FRONT RAISE
Number of repetitions 4 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
REAR DELT MACHINE FLY
Number of repetitions 4 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
INCLINE DUMBBELL REVERSE FLY
Number of repetitions 4 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
DUMBBELL SHRUG
Number of repetitions 4 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
WEIGHTED SIT-UPS
Number of repetitions 4 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
HANGING LEG RAISES
Number of repetitions 4 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
DUMBBELL SIDE BEND
Number of repetitions 4 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
SEATED SIDE CRUNCH
Number of repetitions 4 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
Day4 (Legs + Calf)
SQUAT
Number of repetitions 4 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
BARBELL BULGARIAN SPLIT SQUAT
Number of repetitions 4 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
LEG EXTENSION
Number of repetitions 4 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
LEG PRESS
Number of repetitions 4 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
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SUMO / PLIE DUMBBELL SQUAT
Number of repetitions 4 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
CALF RAISE
Number of repetitions 4 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
LEG PRESS CALF RAISE
Number of repetitions 4 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
WRIST CIRCLES STRETCH
Number of repetitions 4 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
WRIST CURL
Number of repetitions 4 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
REVERSE WRIST CURL
Number of repetitions 4 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
Day5 (Legs + Calf + Abs)
DUMBBELL STRAIGHT LEG DEADLIFT
Number of repetitions 4 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
LEG CURL
Number of repetitions 4 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
LEVER KNEELING LEG CURL
Number of repetitions 4 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
SEATED LEG CURL
Number of repetitions 4 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
CALF RAISE
Number of repetitions 4 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
LEG PRESS CALF RAISE
Number of repetitions 4 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
WEIGHTED SIT-UPS
Number of repetitions 4 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
HANGING LEG RAISES
Number of repetitions 4 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
DUMBBELL SIDE BEND
Number of repetitions 4 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
SEATED SIDE CRUNCH
Number of repetitions 4 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec