MONDAY.

BENCH PRESS: 1 SET OF 15, 10, 8, 6, 6 REPS.

10 SETS OF 6 REPS.
1 SET OF 10, 15, 20 REPS.
SQUATS: 1 SET OF 30, 25, 20, 15 REPS.
10 SETS OF 15 REPS.
1 SET OF 20 + 30 REPS.
B/B BENT ROWS: 1 SET OF 25, 20, 15, 12, 10 REPS.
12 SET SOF 10 REPS.
1 SET OF 15 25 REPS.
WEDNESDAY.
PRESS BEHIND NECK: 1 SET OF 15, 10, 8 REPS.
10 SET OF 6 REPS.
1 SET OF 25 REPS.
B/B SHRUGS: 1 SET OF 20 + 15 REPS.
8 SETS OF 10 12 REPS.
1 SET OF 15 20 REPS.
HINDU SQUATS: AIM FOR 1 SET OF 300 REPS.
STIFF DEADLIFTS: 1 SET OF 30, 25, 20 REPS.
6 SETS OF 10 12 REPS.
1 SET OF 20 30 REPS.

SATURDAY.
NECK ROLLS: 4 SETS OF 20 REPS/ ALL WAYS.
SELF RESISTANCE/NECK: 4 SETS OF 20 REPS/ALL
WAYS.
BRIDGE: MAXIMUM HOLDS.
FRONT BRIDGE: MAXIMUM HOLDS.
LYING EXTENSIONS: 1 SET OF 20, 15, 12, 10, 8, 6
REPS.
11 SETS OF 6 REPS.
1 SET OF 20 REPS.
B/B CURLS: 1 SET OF 20, 15, 12, 10, 8, 6 REPS.
11 SETS OF 6 REPS.
1 SET OF 20 REPS.
DEAD LIFTS: 1 SET OF 30, 25, 20, 12, MAX, MAX, 15,
25 REPS.
CALF RAISES/HEELS RAISED: 5 MINUTES.