No.

Exercise Reps Sets Weight

1 Inclined Barbell Chest Press 10-8-6-4-2 1-2-3-4-5 20-22.5-25-27.5-30
2 Barbell Chest Press 10-8-6-4-2 1-2-3-4-5 22.5-25-27.5-30-30
3 Dumbbell Inclined Chest Press 10-8-6-4 1-2-3-4 26-28-30-30
4 Machine Chest Press 10-8-6-4 1-2-3-4 40-42.5-45-47.5
5 Dips 15-15-12-12 1-2-3-4
6 Lower Chest Fly 15-12-8-6 1-2-3-4 7.5-10-12.5-15
7 Diamond Push Up 15-12-10-8 1-2-3-4
8 Superset 3 Triceps Exercise 10-10-10 1-2-3 15-10-20
9 10 minutes Treadmill

No. Exercise Reps Sets Weight

1 Deadlift 8-6-6-6-4 1-2-3-4-5 30-35-40-42.5-45
2 Pull-Ups 10-9-8-7 1-2-3-4
3 Barbell Row 10-8-6-4 1-2-3-4 22.5-25-27.5-30
4 Machine Row 10-8-6-4 1-2-3-4 30-32.5-35-37.5
5 Rope Pull Down 10-8-6-4 1-2-3-4 25-27.5-30-32.5
6 Lat Pull Down 10-8-6-4 1-2-3-4 40-45-50-55
7 EZ-Bar Curl 10-8-6-4-3-1 1-2-3-4-5 10-10-12.5-13.75-15
8 Superset 2 Biceps Exercise 10-8-6-4 1-2-3-4 10-12-14-16
9 Superset 3 Core Exercise

No. Exercise Reps Sets Weight

1 Back Squats 24-20-16-12 1-2-3-4 20-25-30-35-40
2 Straight Leg Deadlift 10-10-10-10 1-2-3-4 20-20-20-20
3 Machine Leg Press 24-20-16-12 1-2-3-4 80-90-100-110
4 Leg Extensions 24-20-16-12 1-2-3-4 50-55-60-65
5 Hamstring Curl 24-20-16-12 1-2-3-4 35-40-45-50
6 10 Minutes Cycling
7 10 Minutes Treadmill

No. Exercise Reps Sets Weight

1 Barbell Chest Press 10-8-6-4-2 1-2-3-4-5 22.5-25-27.5-30-30
2 Incline Barbell Chest Press 10-8-6-4-2 1-2-3-4-5 20-22.5-25-27.5-30
3 Machine Chest Press 8-6-4-2 1-2-3-4 45-47.5-50-52.5
4 Dumbbell Inclined Chest Press 8-6-6-4 1-2-3-4 26-28-30-30
5 Dips 15-15-15-15 1-2-3-4
6 Lower Chest Fly 15-12-8-6 1-2-3-4 7.5-10-12.5-15
7 Superset 3 Shoulder Exercises 10-8-8 1-2-3 20-10-10
8 Superset 3 Triceps Exercises 10-10-10 1-2-3 15-10-20
9 Superset 3 Core Exercise
No. Exercise Reps Sets Weight
1 Dumbbell Shoulder Press 10-8-6-4 1-2-3-4 24-26-28-30
2 Machine Shoulder Press 10-8-6-4 1-2-3-4 60-65-70-75
3 Lateral Raise 10-8-6-4 1-2-3-4 8-10-12-14
4 Dumbbell Front Raise 10-8-6-4 1-2-3-4 10-12-14-16
5 EZ Barbell Raise 10-8-6-4 1-2-3-4 2.5-3.75-5-6.25
6 EZ Barbell Curl 10-8-6-4-3-1 1-2-3-4-5 10-10-12.5-13.75-15
7 Weighted Diamond Pushup 20-15-12-10 1-2-3-4
8 Superset 2 Biceps Exercise 10-8-6-4 1-2-3-4 10-12-14-16
9 Superset 3 Triceps Exercises 10-10-10 1-2-3 15-10-20
10 10 Minutes Treadmill

No. Exercise Reps Sets Weight

1 13-13 Running
2 9-60 Running
3 10 Minutes Row Machine

No. Exercise Reps Sets Weight

1 9.5-60 Running
2 Squats 12-12-12 1-2-3 20-20-20
3 Leg Extension 12-12-12 1-2-3 60-60-60
4 Hamstring Curl 12-12-12 1-2-3 40-40-40