exercise sets reps intensity rest

back squats 3 10 70 90
bench press 3 10 70 90
bent over row 3 10 70 60
Monday
seated dumbbell shoulder press 3 12 80 60
seated hamstring curl 3 12 80 45
barbell bicep curl 2 12 80 45
calf raises 2 12 85 30
ab crunches 3 12 85 30
Tuesday rest and recovery day
exercise sets reps intensity rest
deadlift 3 10 70 90
incline dumbbell bench press 3 10 70 60
Wednesday

lat pulldowns 3 12 80 60
lunges 3 12 80 60
week 1

dumbell lateral raises 3 12 80 45

facepulls 2 12 85 45
tricep extension 2 12 85 45
hanging leg raisees 3 12 85 30
Thursday rest and recovery day
exercise sets reps intensity rest
front squats 3 10 70 90
barbell overhead press 3 10 70 90
romanian deadlift 3 12 80 60
Friday

seated cable row 3 12 80 60

vertical chest press 3 12 80 60
leg extensions 2 12 85 45
dumbbell hammer curls 2 12 85 45
bicycle kicks 3 12 85 30
Saturday
rest and recovery day
Sunday

exercise sets reps intensity rest

back squats 3 8 70 90
bench press 3 8 70 90
bent over row 3 8 70 60
Monday

seated dumbbell shoulder press 3 10 80 60

seated hamstring curl 3 10 80 45
barbell bicep curl 2 10 80 45
calf raises 2 10 85 30
ab crunches 3 10 85 30
Tuesday rest and recovery day
exercise sets reps intensity rest
deadlift 3 8 70 90
incline dumbbell bench press 3 8 70 60
Wednesday

lat pulldowns 3 10 80 60
week 2
 Wednesday
week 2 lunges 3 10 80 60
dumbell lateral raises 3 10 80 45
facepulls 2 10 85 45
tricep extension 2 10 85 45
hanging leg raisees 3 10 85 30
Thursday rest and recovery day
exercise sets reps intensity rest
front squats 3 8 70 90
barbell overhead press 3 8 70 90
romanian deadlift 3 10 80 60
Friday

seated cable row 3 10 80 60

vertical chest press 3 10 80 60
leg extensions 2 10 85 45
dumbbell hammer curls 2 10 85 45
bicycle kicks 3 10 85 30
Saturday
rest and recovery day
Sunday
 muscles worked
quads, hamstrings, glutes
chest, front delts, triceps
lats, rhomboids, traps, biceps
front delts, chest, triceps
hamstring, calves
biceps
calves
abdominals
ery day
muscles worked
hamstrings, glutes, back
chest, front delts, triceps
lats, rhomboids, biceps
quads, hamstrings, glutes
side delts
rear delts, traps
triceps
lower abdominals
ery day
muscles worked
quads, hamstrings, glutes
front delts, chest, triceps
hamstrings, glutes, lower back
lats, rhomboids, biceps
chest, anterior deltoids, tricep
quadriceps
biceps
oblique abdominals
ery day

muscles worked
quads, hamstrings, glutes
chest, front delts, triceps
lats, rhomboids, traps, biceps
front delts, chest, triceps
hamstring, calves
biceps
calves
abdominals
ery day
muscles worked
hamstrings, glutes, back
chest, front delts, triceps
lats, rhomboids, biceps
 quads, hamstrings, glutes
side delts
rear delts, traps
triceps
lower abdominals
ery day
muscles worked
quads, hamstrings, glutes
front delts, chest, triceps
hamstrings, glutes, lower back
lats, rhomboids, biceps
chest, anterior deltoids, tricep
quadriceps
biceps
oblique abdominals
ery day