Day1 (Chest + Biceps)
BENCH PRESS
Number of repetitions 3 * 10
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
INCLINE BARBELL BENCH PRESS
Number of repetitions 3 * 10
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
DECLINE DUMBBELL PRESS
Number of repetitions 3 * 10
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
DUMBBELL FLY
Number of repetitions 3 * 10
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
DUMBBELL PULLOVER
Number of repetitions 3 * 10
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
BARBELL CURL
Number of repetitions 3 * 10
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
Z-BAR PREACHER CURL
Number of repetitions 3 * 10
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
SEATED İNCLINE DUMBBELL CURL
Number of repetitions 3 * 10
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
WRIST CURL
Number of repetitions 3 * 10
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
Day2 (Back + Triceps)
LAT PULLDOWN
Number of repetitions 3 * 10
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
SEATED CABLE ROW
Number of repetitions 3 * 10
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
SEATED ROW MACHINE
Number of repetitions 3 * 10
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
DUMBBELL ROW
Number of repetitions 3 * 10
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
LEVER TRICEPS DIP
Number of repetitions 3 * 10
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
ONE ARM LYING TRICEPS EXTENSION
Number of repetitions 3 * 10
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
Day3 (Shoulders + Abs)
SMITH MACHINE SHOULDER PRESS
Number of repetitions 3 * 10
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
INCLINE DUMBBELL REVERSE FLY
Number of repetitions 3 * 10
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
LEVER SHOULDER PRESS
Number of repetitions 3 * 10
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
DUMBBELL LATERAL RAISE
Number of repetitions 3 * 10
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
ALTERNATING DUMBBELL FRONT RAISE
Number of repetitions 3 * 10
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
REAR DELT FLY MACHINE
Number of repetitions 3 * 10
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
DUMBBELL SHRUG
Number of repetitions 3 * 10
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
CABLE UPRIGHT ROW
Number of repetitions 3 * 10
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
LEG RAISE
Number of repetitions 3 * 10
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
BICYCLE CRUNCH
Number of repetitions 3 * 10
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
Day4 (Legs + Calf + Forearms)
SQUAT
Number of repetitions 3 * 10
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
LEG EXTENSION
Number of repetitions 3 * 10
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
LEG CURL
Number of repetitions 3 * 10
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
LEG PRESS
Number of repetitions 3 * 10
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
LEVER SEATED CALF RAISE
Number of repetitions 3 * 10
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
WRIST CIRCLES STRETCH
Number of repetitions 3 * 10
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
WRIST CURL
Number of repetitions 3 * 10
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
REVERSE WRIST CURL
Number of repetitions 3 * 10
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec