Major muscle groups
Workout Day -1
CHEST – DELTS – BACK
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Incline Bench Press (Barbell)
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Cable Crossover Flye
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Lateral Raise (Dumbbell)
 |
Upright Row (Barbell)
 |
Machine Row
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|---|---|---|---|---|
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4 SETS
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4 SETS
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4 SETS
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4 SETS
|
4 SETS
|
|
10-15 REPS
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10-15 REPS
|
10-15 REPS
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10-15 REPS
|
10-15 REPS
|
Workout Day -2
LEGS – ARMS
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Squat (Barbell)
 |
Good morning (Barbell)
 |
Leg Press (Myo Reps)
 |
Skull Crushers (Dumbbell)
 |
Biceps Curl (Dumbbell)
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|---|---|---|---|---|
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4 SETS
|
4 SETS
|
4 SETS
|
4 SETS
|
4 SETS
|
|
10-15 REPS
|
10-15 REPS
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10-15 REPS + (5 Myo)
|
10-15 REPS
|
10-15 REPS
|
Workout Day -3
BACK – CHEST – DELTS
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Overhand Pullups
 |
Lat Pull Down
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Medium Grip Bench Press
 |
Incline Press (Dumbbell)
 |
Upright Row
 |
|---|---|---|---|---|
|
4 SETS
|
4 SETS
|
4 SETS
|
4 SETS
|
4 SETS
|
|
10-15 REPS
|
10-15 REPS
|
10-15 REPS
|
10-15 REPS
|
10-15 REPS
|
Workout Day -4
ARMS – LEGS
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Cable Curls
 |
Cable Push down
 |
Leg Press
 |
Walking Lunges
 |
Leg Curl
 |
|---|---|---|---|---|
|
4 SETS
|
4 SETS
|
4 SETS
|
4 SETS
|
4 SETS
|
|
15-20 REPS
|
15-20 REPS
|
10-15 REPS + (5 Myo)
|
10-15 REPS
|
10-15 REPS
|
Workout Day -5
DELTS – BACK – CHEST
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One Arm Lateral Riase
 |
Y Raises
 |
Parallel Pulldown
 |
Lat Prayers
 |
Chest Machine Press
 |
|---|---|---|---|---|
|
4 SETS
|
4 SETS
|
4 SETS
|
4 SETS
|
4 SETS
|
|
15-20 REPS
|
15-20 REPS
|
10-15 REPS
|
10-15 REPS
|
10-15 REPS
|