Workout Plan
S/N: 8-12 Reps & 4 Sets
Muscle Group No. 1 No Of Sets: No of Reps:
(Push Day)
Chest:
Bench Press 4 8, 10,12,8
Incline Dumbbell Press 4 8, 10,12,8
Cable Fly’s 4 8, 10,12,8
Incline Fly’s 4 8, 10,12,8
Fly’s 4 8, 10,12,8
Chest Press 4 8, 10,12,8
Shoulders:
Barbell Shoulders Press 8, 10,12,8
Shoulder Shrugs 4 8, 10,12,8
Behind The Back Shrug 4 8, 10,12,8
Machine Press 4 8, 10,12,8
Seated Row/Delts 4 8, 10,12,8
Triceps:
Triceps Extension 4 8, 10,12,8
Triceps Pushdown 4 8, 10,12,8
Bench Dips 4 8, 10,12,8
Close Grip Bench Press 4 8, 10,12,8
Muscle Group No. 2 No Of Sets: No of Reps:
(Pull Day)
Back:
Pull-Ups 4 8, 10,12,8
Barbell Bent-Over-Row 4 8, 10,12,8
Seated Cable Row 4 8, 10,12,8
Straight Arm Pull Down 4 8, 10,12,8
Wide Grip Pull Down 4 8, 10,12,8
V-Bar 4 8, 10,12,8
Traps:
Smith Machine Shrug 4 8, 10,12,8
Dumbbell Shrug 4 8, 10,12,8
Dumbbell Lateral Raise 4 8, 10,12,8
Dumbbell Side Raise 4 8, 10,12,8
Biceps:
Barbell Curl 4 8, 10,12,8
Incline Dumbbell Curl 4 8, 10,12,8
Dumbbell Concentration Curl 4 8, 10,12,8
Seated Curls 4 8, 10,12,8
Standing Biceps Curls 4 8, 10,12,8
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