DAY - 1

Exercise Week
1
A1 Petersen Step-up 2
3
1
A2 Row to waist, Seated, W/Close Parallel Grip 2
3
1
B1 L1 Nordic Curl 2
3
1
B2 Calf Raise, Standing with feet outward 2
3
1
C1 S/b Ham Curl 2
3
1
Bench Press, Semi-supinated grip, dumbbells
C2 2
with rotation
3
1
D1 Biceps Curl 2
3
1
D2 EZ-Bar Triceps Extension, Supine 2
3

DAY - 2

Exercise Week
1
A1 Reverse Pull Down 2
3
1
A2 Front Squat Heel Elevated 2
3
1
B1 Backward Lunges 2
3
1
B2 L-Lateral Raise 2
3
 1
C1 Seated Hammer Curl 2
3
1
C2 Reverse Triceps Push Down 2
3
1
D1 A/B TRX Roll Out 2
3
1
D2 D/B Upright Row 2
3
 DAY - 1

Reps Sets Tempo Rest

10--12 2 2010
10--12 3 2010
10--12 3 2010
10--12 2 3110 75s
10--12 3 3110 60s
10--12 3 3110 60s
8--10 2 4120
8--10 3 4120
8--10 3 4120
10--12 2 4011 75s
10--12 3 4011 60s
10--12 3 4011 60s
10--12 2 2020
10--12 3 2020
10--12 3 2020
10--12 2 2110 75s
10--12 3 2110 60s
10--12 3 2110 60s
10--12 2 3010
10--12 3 3010
10--12 3 3010
10--12 2 3010 75s
10--12 3 3010 60s
10--12 3 3010 60s

DAY - 2

Reps Sets Tempo Rest

10--12 2 2010
10--12 3 2010
10--12 3 2010
8--10 2 3110 75s
8--10 3 3110 60s
8--10 3 3110 60s
10--12 2 4120
10--12 3 4120
10--12 3 4120
10--12 2 4011 75s
10--12 3 4011 60s
10--12 3 4011 60s
10--12 2 2020
10--12 3 2020
10--12 3 2020
10--12 2 2110 75s
10--12 3 2110 60s
10--12 3 2110 60s
8--10 2 3010
8--10 3 3010
8--10 3 3010
10--12 2 3010 75s
10--12 3 3010 60s
10--12 3 3010 60s
 DAY - 1

Exercise Week
1
A1 Lunges 2
3
1
A2 Cable Rowing, Single Arm 2
3
1
B1 L1 Nordic Curls 2
3
1
B2 Incline Bench Semi Supinated Press 2
3
1
C1 D/B Upright Row 2
3
1
C2 M/B Reverse Crunches 2
3
1
D1 B/B Biceps Curl Close Grip 2
3
1
D2 Triceps Push Down with Rope 2
3

DAY - 2

Exercise Week
1
A1 D/B Pull Over 2
3
1
A2 Bulgarian Squat 2
3
1
B1 TRX Ham Curls 2
3
 1
B2 Chek Press 2
3
1
C1 Quadruped Over Bench 2
3
1
C2 S/B Reverse Hyper Extension 2
3
1
D1 Seated Calf Raise 2
3
1
D2 Cable Lateral Flexion 2
3
 DAY - 1

Reps Sets Tempo Rest

10--12 2 2010
10--12 3 2010
10--12 3 2010
8--10 2 3110 75s
8--10 3 3110 60s
8--10 3 3110 60s
10--12 2 4120
10--12 3 4120
10--12 3 4120
10--12 2 4011 75s
10--12 3 4011 60s
10--12 3 4011 60s
10--12 2 2020
10--12 3 2020
10--12 3 2020
10--12 2 2110 75s
10--12 3 2110 60s
10--12 3 2110 60s
8--10 2 3010
8--10 3 3010
8--10 3 3010
10--12 2 3010 75s
10--12 3 3010 60s
10--12 3 3010 60s

DAY - 2

Reps Sets Tempo Rest

10--12 2 2010
10--12 3 2010
10--12 3 2010
8--10 2 3110 75s
8--10 3 3110 60s
8--10 3 3110 60s
10--12 2 4120
10--12 3 4120
10--12 3 4120
10--12 2 4011 75s
10--12 3 4011 60s
10--12 3 4011 60s
10--12 2 2020
10--12 3 2020
10--12 3 2020
10--12 2 2110 75s
10--12 3 2110 60s
10--12 3 2110 60s
8--10 2 3010
8--10 3 3010
8--10 3 3010
10--12 2 3010 75s
10--12 3 3010 60s
10--12 3 3010 60s