Month 1
Monday –
Muscles Focused – Chest, Triceps
Chest
1- Incline Dumbbell Press – 5 Sets – 12 Reps
2- Incline Dumbbell Fly – 4 Sets – 12 Reps
3- Flat Bench Press ‘Superset’ Pushup – 5 Sets – 12 Reps
4- Cable Fly ‘Superset’ Cable Press – 7 Sets – 12 Reps
5- Dips Pushup – 3 Sets – 15 Reps
Triceps
1- Rope Triceps Cable Push down superset Bench Dip – 4 Sets – 15 Reps
2- Overhead Dumbbell Triceps Extension – 4 Sets – 15 Reps
Tuesday –
Muscles Focused – Back, Biceps
Back
1- Dumbbell Row – 4 Sets – 12 Reps – Each Hand – Without Rest
2- Overhand Lat Pulldown– 5 Sets – 12 Reps
3- Underhand close-grip Lat Pulldown– 5 Sets – 12 Reps
4- Underhand Barbell Row – 3 Sets – 15 Reps
5- Deadlift – 4 Sets – 12 Reps
Biceps
1- One arm dumbbell preacher curl – 8 Sets – 10 Reps
2- Close-Grip Ez bar curl – 4 Sets – 15 Reps
3- Standing wide barbell curl – 4 Sets – 12 Reps
4- Reverse barbell curl – 7 Sets – 10 Reps
Wednesday –
Arms
Superset 1 –
Skullcrusher + Ez Bar curl – 3 Sets – 15 Reps
Superset 2 –
Rope Triceps Push-down + Rope Hammer Curl(Rep Per Round)
Superset 3 –
Reverse-Grip triceps push-down + Cable Biceps Curl(Rep Per Round)
*Rep Per Round – The Reps according to the weight you choose, for example : you choose 25 pounds in CABLE BICEPS CURL, you should do 25 Reps.
Abs
1- Cable Crunches – 4 Sets – 30 Reps
2- Machine Leg Raises – 5 Sets – 15 Reps
3- Cross Crunches – 5 Sets – 12 Reps
Thursday –
Rest Day
Friday –
Muscles Focused – Legs, Cardio
Legs
Triset 1 –
Close-Squats + Central-Squats + Wide-Squats – 3 Sets – 15 Reps
1- Back Squats – 4 Sets – 15 Reps
2- Front Squats – 4 Sets – 12 Reps
3- Leg Extension -2 Sets – 30 Reps Ascending Reps(2,4,6,8,10) For Each Leg
4- Dumbbell Lunges – 4 Sets – 10 Reps
Cardio – 25-30 Minutes
Saturday –
Muscles Focused – Shoulders
1. DB Shoulder Press –
2 sets – 15 reps
2 sets – 10 reps
1 set x 10 alternating
*finish with partials
2. Lateral Raise Static Holds –
3 Sets – 5,4,3,2,1 Reps
*finish with partials to failure
4 Sets – 10-15 Reps
Sunday –
Rest Day
Month 2
Monday –
Superset – Cable Fly + Incline Push-Up
Tuesday –
Muscles Focused – Back, Cardio
1- Overhand Lat Pulldown– 4 Sets – 12 Reps
2- Two Arms Close-Grip Pull-Down – 4 Sets – 10 Reps
3- Underhand Close-Grip Cable Row – 3 Sets – 12 Reps
4- Overhand Wide-Grip Cable Row – 4 Sets – 10 Reps
5- Overhand Barbell Row – 3 Sets – 12 Reps
6- Deadlift – 4 Sets – 12 Reps
7- Cardio – 20-25 Mins
Wednesday –
Rest Day
Thursday –
Muscles Focused – Legs, Cardio
Legs
Triset 1 –
Close-Squats + Central-Squats + Wide-Squats – 3 Sets – 15 Reps
1- Back Squats – 4 Sets – 15 Reps
2- Front Squats – 4 Sets – 12 Reps
3- Leg Extension -2 Sets – 30 Reps Ascending Reps(2,4,6,8,10) For Each Leg
4- Dumbbell Lunges – 4 Sets – 10 Reps
Cardio – 25-30 Minutes
Friday –
Muscles Focused – Arms, Shoulders
Arms
1- 5 Exercises together in one set –
- Shoulder Dumbbell Press
- Plate Front Raise
- Arnold Press
- Sitting Dumbbell Lateral Raise
- Bent-Over Lateral Raise
(4 sets – 10 Reps)
2- Alternating Shoulder Dumbbell Press – 1 Set – 10 Reps
Saturday –
Rest Day
Sunday –
Rest Day