Workout Programs Detail
Upper Body A
| Exercise | Sets | Rep-range |
|---|---|---|
| Bench Press | 4 | 4-6 |
| Bent Over Row | 4 | 4-6 |
| Overhead Press | 3 | 4-6 |
| Pull-Up | 3 | 4-6 |
| Dip | 3 | 6-8 |
Lower Body A
| Exercise | Sets | Rep-range |
|---|---|---|
| Squat | 4 | 4-6 |
| Deadlift | 4 | 4-6 |
| Leg Press | 3 | 6-8 |
| Romanian Deadlift | 3 | 6-8 |
| Calf Raise | 3 | 8-10 |
Upper Body B
| Exercise | Sets | Rep-range |
|---|---|---|
| Incline Dumbbell Press | 3 | 8-12 |
| Seated Cable Row | 3 | 8-12 |
| Lateral Raise | 3 | 12-15 |
| Face Pull | 3 | 12-15 |
| Bicep Curl | 3 | 12-15 |
| Tricep Pushdown | 3 | 12-15 |
Lower Body B
| Exercise | Sets | Rep-range |
|---|---|---|
| Leg Extension | 3 | 12-15 |
| Lying Leg Curl | 3 | 12-15 |
| Lunge | 3 | 12-15 |
| Glute Bridge | 3 | 12-15 |
| Seated Calf Raise | 3 | 15-20 |
Chest
| Exercise | Sets |
|---|---|
| Bench Press | 3 |
| Incline DB Press | 3 |
| DB/machine Flys | 3 |
| Cable low-to-high Flys | 3 |
| DB Pullover | 3 |
Back
| Exercise | Sets |
|---|---|
| Chinup | 3 |
| Seated Row | 3 |
| Lat Pulldown | 3 |
| Back Extentions | 3 |
| Hex Shrug | 3 |
Shoulder, Arms, Core and Calf
| Exercise | Sets |
|---|---|
| Military Press | 3 |
| DB Side Laterals | 3 |
| Cable Rear Lateral | 3 |
| DB Curl | 2 |
| Cable French Press | 2 |
| Seated Calf Raise | 3 |
| Swiss Ball Crunch | 3 |
Legs
| Exercise | Sets |
|---|---|
| Squat | 3 |
| Deadlift | 3 |
| Leg Press | 3 |
| Leg Extention | 3 |
| Lying Leg Curl | 3 |
Push
| Exercise | Sets |
|---|---|
| Bench Press | 3 |
| Dip | 3 |
| Cable Crossover | 3 |
| Military Press | 3 |
| Cable French Press | 2 |
Pull
| Exercise | Sets |
|---|---|
| Chinup | 3 |
| BB Bent Row | 3 |
| Lat Pulldown | 3 |
| Hex Shrug | 3 |
| DB Side Laterals | 3 |
| BB Curl | 2 |
Legs
| Exercise | Sets |
|---|---|
| Seated Leg Curl | 3 |
| Squat | 3 |
| Deadlift | 3 |
| Walking Lunge | 3 |
| Calf Raise | 3 |
| Leg Extention | 3 |