WORKOUT PLAN
Day 1 (Chest and abs)
• Flat db bench press 2 warm up sets of 8-10 reps
with less weight and 2 main sets of 6 reps
• Incline db bench press 3 sets of 8-10 reps
• Decline db bench press 3 sets of 10 reps
• Pec dec fly 3 sets of 15 reps
• Cable crossover (high to low) 2 sets of 15 reps
• Crunches 3 sets of 20 reps
• Leg raises 3 sets of 15 reps
Day 2 (Back)
• Deadlift 2 warm up sets and 2 main sets of 6-8
reps
• One arm lat pulldown 1 warm up set of 12 reps
with less weight and 3 main sets of 8-10 reps
• Wide grip lat pulldown 3 sets of 12 reps
• Machine rows 3 sets of 12-15 reps
• Chest supported db rows 3 sets of 15 reps
• Reverse pec dec fly 34sets of 12 reps
Day 3 (Legs)
• Barbell back squats 2 warm up sets and 2 main
sets of 6-8 reps
• Lunges 1 set of 20 reps with Bodyweight and 3
sets of 16 reps with dumbbell
• Leg press 4 sets of 12 reps
• Leg extension 3 sets of 15 reps
• Leg curls 3 sets of 12 reps
• Seated calf raises 4 sets of 20 reps
Day 4 (Chest and shoulders)
• Incline db bench press 1 warm up set of 10 reps
and 2 main sets of 12 reps
• Decline db bench press 3 sets of 10 reps
• Cable crossover 2 sets of 15 reps
• Seated db shoulder press 3 sets of 10-12 reps
• Db lateral raises 4 sets of 15 reps
• Cable lateral raises 3 sets of 12 reps
• Cable front raises 3 sets of 20 reps
Day 5 (Back and abs)
• Wide grip lat pulldown 1 warm up Set of 10 reps
and 3 main sets of 12 reps
• Single arm cable rows 4 sets of 12 reps
• Single arm lat pulldown 3 sets of 10 reps
• Reverse pec dec fly 3 sets of 12 reps
• Straight arm lat pulldown 3 sets of 15 reps
• Plank 3 sets of maximum time
• V ups 3 sets of 10 reps
Day 6 (Arms)
• Tricep pushdown 4 sets of 12 reps
• Db bicep curls curl 3 sets of 10-12 reps
• Tricep extension 4 sets of 10 reps
• Db hammer curls 3 sets of 12 reps
• Tricep kickbacks 3 sets of 10 reps
• Db concentration curls 3 sets of 15 reps
• Reverse cable curls 3 sets of 20 reps
INSTRUCTIONS
• Make sure that you keep progressively
overloading the muscles in the form of
increased weight, increased reps, decreased
rest periods in between the set.
• Sip water throughout the workout to keep
yourself hydrated.
• Perform Every exercise with proper technique
and execution.
