Monday ( Hit every exercise till failure )

Abs ( 45 sec each 15 Sec. Rest in b/w , 3 circuits )

1. Crunches

2. Toe touch

3. Seated leg tucks

4. Plank kness to elbow

5. Push through crunches

6. Russian twist

7. Bicycle crunches

8. L hold crunches

Shoulders

1. Shoulder press machine 5 × 6 - 15 ( last 2 set triple dropset & pyramid set )

2. Incline bench rear delt fly + row 4 × 8 - 15

3. Seated db. Press ( alt. static hold & together ) 4 × 10 - 15

4. Db. Lateral raise 4 × 8 - 15 ( last set is triple dropset )

5. Cable face pulls + Rear delt fly with cable or machine 3 × max.

5. Wide grip cable upright row 4 × max. ( Last set increasing pyramid Set )

6. Db Rear delt fly + front raise + lateral raise + press + upright row 1 × 25

Tuesday ( 3 sets each exercise )

1. Cable bicep curls ( 10 ) last dropset + cable tricep extension ( 12 - 15 )

2. Ez bar cable curls ( 10 ) + rope overhead extension ( 12 - 15 ) all set triple dropset with intra stretch
hold

3. Incline db. Curls ( 10 ) last droset with intra stretch hold + ez bar skull crusher ( 8 - 12 ) last dropset

4. Rope cable Curls ( 10 ) last dropset + cable rope tricep pushdown ( 10 - 15 ) till failure
5. Reverse cable curls + reverse grip cable tricep extension ( max )

6. Single arm wrist curls 3 × max.

7. Reverse wrist curls 3 × max.

8. Behind the torso wrist curls 3 × max.

Wednesday

1. Squats 5 × max

2. Leg press 4 ×max.

3. Single Leg curls 2 × 10 - 15 leg curls together 2 × max.

4. Single Leg extension 2 × 15 leg exrension together 2 × max.

5. Sumo squat 5 × max.

6. Standing calf raise 5 × 50 40 30 20 10

7. Calf raise on leg press 4 × 25 - 30

8. Dorsiflexion with kettlebell 3 × max.

Thursday

1. Seated dumbell shoulder press 4 × 6 - 12 ( last set dropset )

2. Seated shoulder press machine 4 × 10 + seated lateral raise 4 dropset × 12 ( isometric hold for 20 sec. )

3.cable front raise 3 dropset × 10

4. Seated cable miltary press 4 × 8 8 8 ( single single together )

5. Single arm.db. upright row 4 × 12 - 15 ( last set dropset & do partials )

6. Cable reverse fly 4 × 12 - 15 ( last set dropset )

7. Db. Front raise ( take pinkis higher with rotation ) + Db. Lateral raise + incline bench rear delt fly 4 × 10
Friday

1. Stiff arm pulldown + pullups 4 × 12

2. Deadlift 4 × 10 - 12

3. Bent over row in reverse grip 4 × 12

4. Reverse grip lat pull down 4 × 8 - 12

5. Single arm dumbell row 4 × 10

6. Alt. Db. Curls 4 × 8 - 12 ( 5 rep extra with right hand )

7. Db. Hammer curls 3 × 10 - 15

8. Concemtratuon curls 3 × 10 - 15

9. Wrist curls + finger curls + grip rotation 3 × max.

10. Behind the torso wrist curls 3 × max.

11. Reverse cable curls 3 × 10 - 15

Saturday

1. Chest press machine 4 × max.

2. Incline db press on higher level 3 × max.

3. Incline db. fly 3 × 10 - 12

4. Pec dec fly with static hold ( left right together ) 3 × 10 10 max.

5. cable chest fly + press 3 × max.

6. Overhead cable tricep extension 3 × 10 - 15 ( 2 set extra with right hand )

7. Single arm bent over cable tricep extension 3 × 10 - 15 ( 2 set extra with right hand )

8. Reverse cable tricep extension 4 × 10 - 15