1-Chest+Back+abs

============
1-Push Ups Standard
pull ups wide

2-push ups close/military

DUMBBELL UPRIGHT ROW ATHLEAN VERSION

3-pull ups reverse

machine press
machine flyes

4-Bent Over Two-Dumbbell/barbell Row

upper chest pullover

5-Dumbbell bench Press flat

Wide+close Grip Lat front Pulldown

6-push ups decline-

back flys incline seated
Dumbbell bench Press incline

7-push ups diamond

push ups incline
Dumbbell bench Press decline

8-push ups U

suspended-fallout
PLANK
Barbell Ab Rollout

2 REST
======

3-Tris+Bis+abs
==============
Dumbbell hammer Curl
Dumbbell bicep Curl
EZ-BAR standing CURL
BARBELL CURL STANDING CLOSE-GRIP + Wide
DRAG CURL

EZ BAR TRICEPS EXTENSION flat

BARBELL BENCH PRESS CLOSE-GRIP
Cable Tricep pulldown
Overhead Cable Extension
One Arm Reverse Grip Tricep pulldown
CLOSE-GRIP EZ-BAR PRESS overhead
CLOSE-GRIP SKULL CRUSHER flat bench

4-REST
======

5-Legs
===========
HAMSTRING
Clean BARBELL Deadlift 10 8
Romanian Deadlift from Deficit 10 8
FRONT BOX JUMP 10 7
Dumbbell Clean 7 7
Lying Leg Curl/Hamstring curl-

CALF AND QUADRICEP

DUMBBELL CALF RAISE squat 7 7

BARBELL CALF RAISE squat (after every squat from toes, follow up another squat from
heels) 8 8
JUMP SQUAT 10 5 5
BARBELL LUNGE 5 5
dumbbell lunge 5 5
LEG PRESS-

GLUTE

Barbell Glute Bridge 7 8

SINGLE LEG GLUTE BRIDGE 5 6
BUTT KICKS

6-Rest
======

7-Shoulder+Abs
==============
FRONT DELT

DUMBBELL SHOULDER PRESS 45 DEGREE

Dumbbell INCLINE Front Raise https://www.youtube.com/watch?v=T76xu0XjYTk
Dumbbell BENCH PRESS

MID DELT

Dumbbell Lateral Raise https://www.youtube.com/watch?v=q5sNYB1Q6aM

SCOTT PRESS

TRAPS

dumbbell Shrug https://www.youtube.com/watch?v=sNnhjJt6Wdk

Dumbbell upright row https://www.youtube.com/watch?v=1SnVJDt7jts
https://www.youtube.com/watch?v=LHK7H3Y2xIQ

REAR DELTS https://www.youtube.com/watch?v=16ZFEUpFEv4

BARBELL bent ROW

DUMBBELL 1 arm ROW
Bent little Reverse Flyes (W shape)
seated row
FACE PULL
DUMBBELL FLYES 1 ARM BENT OVER WITH HEAD ON BENCH