REST DAY
2 rest days per week to enable proper recovery [...]
Biceps and Triceps Day
This is a total of 8 exercises targeting the bicep and tricep muscles. Take a record of weights and reps. EXERCISE 1: SEATED DUMBBELL BICEPS CURL (7 SETS) (10-12 REPS) (30-45 SECS REST) EXERCISE 2: INCLINE DUMBBELL BICEPS CURL (3 SETS) (8-10 REPS) (30-45 SECS REST) EXERCISE 3: MACHINE PREACHER [...]
Chest and Calves Day
This day comprises of 7 exercises targeting the chest and calves muscles. Take a record of weights and reps done. EXERCISE 1: HAMMER STRENGTH CHEST PRESS (4 SETS) (10-12 REPS) (30-45 SECS REST) EXERCISE 2: FLAT BENCH FLY (3 SETS) (8-10 REPS) (30-45 SECS REST) EXERCISE 3: MACHINE SEATED CHEST [...]
Back and Triceps Day
Total of 9 exercises targeting the back and tricep muscles. Take a record of weights lifted and reps done. EXERCISE 1: UNDERHAND GRIP LAT PULLDOWN (3 SETS) (10-12 REPS) (30-45 SECS REST) EXERCISE 2: V-BAR PULLDOWN (3 SETS) (8-10 REPS) (30-45 Secs) EXERCISE 3: REVERSE-GRIP BARBELL ROW (3 SETS) (10-12 [...]
Shoulders and Biceps Day
Total of 8 exercise targeting shoulders and Biceps. Take a record on weights used and completed reps. EXERCISE 1: SEATED LATERAL RAISE (4 SETS 10-12 REPS (30-45 SECS REST) Add 5 Partial reps at the end of the final sets EXERCISE 2: DUMBELL SHOULDER PRESS (4 SETS) (8-10 REPS) (30-45 [...]
Legs and Abs Day
Exercise 1: BACK SQUAT (3 Sets) 8-10 reps 2 Mins Rest Exercise 2: HACK SQUAT ( 3 SETS) (8-10 REPS) ( 2MINS REST) EXERCISE 3: LEG PRESS (7 SETS) 10-12 REPS) 30-45 SECS REST EXERCISE 4: LEG CURL 3 SETS (10-12 REPS) (2 MINS REST) EXERCISE 5: STIFF LEGGED DEADLIFT [...]