T2:

T3:
T4:
T5:
T6:
T7:
CN:

Back & Chest

Quads & Calves & Abs
Cardio
Chest & Back
Deadlift & Hamstrings & Straps
Shoulders & Arms
Cardio

T2:
Back
Exercise
Barbell Row - Power
Lat Pull Down - Muscle
T-bar Row - Muscle
Seated Cable Row - Burn
Chest
3 cycles chest routine

Sets

Reps
4
4 to 6
3
8 to 12
3
8 to 12
1
40

lv beginner

T3:
Quads
Exercise
Leg Press - Power
Split Squat - Muscle
Inner Thigh - Muscle
Leg Extension - Burn

Sets

Reps
4
4 to 6
4
8 to 12
3
8 to 12
2
40

Sets

Reps
2 10 to 15
2
40

Calves
Exercise
Standing Calf Raise - Muscle
Seated Calf Raise - Burn
Abs
3 cycles abs routine
T4:

56kg
43kg
30kg
36kg

Cardio
T5:
Chest
Exercise
Bench Press - Power
Incline Bench Press - Muscle
Dips - Muscle
Incline Fly - Burn
Back
3 cycles back routine

Sets

Reps
4
4 to 6
3
8 to 12
3
8 to 12
1
40

56kg
14kg x2
BW

lv beginner

T6:
Dealift & Hamstrings
Exercise
Deadlift - Power
Leg Curl - Muscle
Leg Curl - Burn

Sets

Reps
3
4 to 6
6
6 to 8
2
40

112kg
30kg
18kg

Traps
Exercise
Dumbbell Shrugs - Muscle
Dumbbell Shrugs - Burn

Sets

Reps
4
8 to 12
1
40

20kgx2

Abs
3 cycles abs routine
T7:
Shoulders
Exercise
Seated Overhead Press - Power
Seated Arnold Press - Muscle
Barbell Front Raise - Muscle
Side Lateral Raise - Burn
Rear Lateral Raise - Burn
Arms

Sets

Reps
4
4 to 6
3
8 to 12
2
8 to 12
2
40
2
40

52kg
10kg x2
10kg
6kg x2
8kg x2

Exercise
Pinwheel Curls - Power
Dips - Power
EZ-bar Curl - Muscle
Overhead Extension - Muscle
CN:
Cardio

ABS routine
1. V-up
2. Heel touch
3. Leg lift
4. Crossover crunch
5. Twisting crunch
6. Side plank raise
7. Leg lift all the way up
8. Push through

Sets

Reps
2
4 to 6
14kgx2
2
4 to 6 BW + 10kg
2
8 to 12
25kg
2
8 to 12
18kg