Weak 1
Day1 ( Push )
DUMBBELL BENCH PRESS
number of repetitions 3 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
INCLINE DUMBBELL PRESS
number of repetitions 3 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
PEC DECK FLY
number of repetitions 3 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
CHEST DIPS
number of repetitions 3 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
DUMBBELL SHOULDER PRESS
number of repetitions 3 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
DUMBBELL LATERAL RAISE
number of repetitions 3 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
ONE ARM TRICEPS PUSHDOWN
number of repetitions 3 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
Day2 ( Pull )
LAT PULLDOWN
number of repetitions 3 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
BARBELL BENT OVER ROW
number of repetitions 3 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
SEATED CABLE ROW
number of repetitions 3 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
ROMANIAN DEADLIFT
number of repetitions 3 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
REAR DELT MACHINE FLY
number of repetitions 3 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
Z-BAR PREACHER CURL
number of repetitions 3 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
SEATED İNCLINE DUMBBELL CURL
number of repetitions 3 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
Day3 ( Legs )
LEG EXTENSION
number of repetitions 3 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
HACK SQUATS MACHINE
number of repetitions 3 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
SQUAT
number of repetitions 3 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
ROMANIAN DEADLIFT
number of repetitions 3 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
SUMO / PLIE DUMBBELL SQUAT
number of repetitions 3 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
LEG CURL
number of repetitions 3 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
LEVER SEATED CALF RAISE
number of repetitions 3 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
CRUNCHES
number of repetitions 3 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
MOUNTAIN CLIMBER
number of repetitions 3 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
LYING SCISSOR KICK
LYING SCISSOR KICK 3 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
Day4 ( Push )
DUMBBELL BENCH PRESS
number of repetitions 3 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
INCLINE DUMBBELL PRESS
number of repetitions 3 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
PEC DECK FLY
number of repetitions 3 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
CHEST DIPS
number of repetitions 3 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
DUMBBELL SHOULDER PRESS
number of repetitions 3 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
DUMBBELL LATERAL RAISE
number of repetitions 3 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
ONE ARM TRICEPS PUSHDOWN
number of repetitions 3 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
Day5 ( Pull )
LAT PULLDOWN
number of repetitions 3 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
BARBELL BENT OVER ROW
number of repetitions 3 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
SEATED CABLE ROW
number of repetitions 3 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
ROMANIAN DEADLIFT
number of repetitions 3 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
REAR DELT MACHINE FLY
number of repetitions 3 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
Z-BAR PREACHER CURL
number of repetitions 3 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
SEATED İNCLINE DUMBBELL CURL
number of repetitions 3 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
Day6 ( Legs )
LEG EXTENSION
number of repetitions 3 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
HACK SQUATS MACHINE
number of repetitions 3 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
SQUAT
number of repetitions 3 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
ROMANIAN DEADLIFT
number of repetitions 3 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
SUMO / PLIE DUMBBELL SQUAT
number of repetitions 3 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
LEG CURL
number of repetitions 3 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
LEVER SEATED CALF RAISE
number of repetitions 3 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
CRUNCHES
number of repetitions 3 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
MOUNTAIN CLIMBER
number of repetitions 3 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec
LYING SCISSOR KICK
LYING SCISSOR KICK 3 * 12
Rest after each set 20 sec
Rest after each exercise 40 - 60 sec