| Day 1 |
| Muscle |
Exercise |
Sets |
Repetition |
| Quadriceps |
Leg extensions |
3 |
8-15 |
|
Squats |
5 |
6-12 |
|
Leg press |
4 |
6-12 |
|
|
|
|
| Abdominal |
Roman sit-ups, (advanced trainers use a plate) |
3 |
8-15 |
|
Choose any other AB exercise |
2-3 |
10-20 |
| Day 2 |
| Chest |
Incline dumbbell flyes or Cable cross overs |
3 |
8-12 |
|
Flat dumbbell press |
3 |
6-10 |
|
Incline bench press |
3 |
6-8 |
|
Wide grip dips |
2 |
6-8 |
|
|
|
|
| Triceps |
Overhead EZ bar extensions or seated dumbbell tricep extensions |
3 |
6-12 |
|
Tricep cable push downs |
3 |
6-12 |
| |
Dip Machine |
2 |
6-12 |
| Day 3 |
| Shoulders |
Dumbbell side raises |
2 |
8-10 |
| |
Overhead barbell press (military press) |
3 |
6-10 |
|
Dumbbell press |
3 |
6-10 |
|
|
|
|
| Hamstrings |
Leg curls |
4 |
6-10 |
|
Stiff leg deadlifts |
2 |
8-10 |
|
|
|
|
| Calves |
Standing calve raises |
3 |
8-15 |
|
Donkey calve raises or seated |
3 |
8-12 |
|
Toe press on the leg press machine |
2 |
8-12 |
| Day 4 |
| Back |
Lat pull downs or chin ups |
3 |
6-10 |
| |
45-degree close grip pulldowns or T-bar rows |
3 |
6-10 |
|
One arm dumbbell rows |
2 |
6-8 |
|
Deadlifts or bent over barbell rows |
3 |
6-8 |
|
|
|
|
| Biceps |
Dumbbell curls |
3 |
8-12 |
| |
Barbell curls |
3 |
8-12 |
|
Seated curls machine or cable curls |
2 |
8-12 |
