Age: 25 Weight: 76kg/167.5lb Height: 172cm/5ft.6inches
MONDAY
Bench press: 4 sets x 10 repsInclined bench-press: 4 sets x 12 reps
Dumbbell pullover: 4 sets x 12 reps
Hammer Curl: 3 sets x 10 reps
Dumbbell rear lateral raise: 4 sets x 10 reps
Concentration Curl: 4 sets x 10 reps
Crunches: 3 sets x 20 reps
Hanging knee raise: x failure
TUESDAY
Wide grip pull up: 3 sets x 20 repsMachine latpull down: 4 set x 10 reps
Rows: 3 sets x 10 reps
Hyperextensions: 3 sets x 15 reps
Dumbbell front raise: 3 sets x 12 reps
Military Press: 4 sets x 10 reps
Sit-ups with weight: 3 sets x 25 reps
Sit-ups: x failure
WEDNESDAY
Machine leg extension: 3 sets x 10repsMachine leg curl: 4 sets x 12 reps
Squats: 3 sets x 10 reps
Calf press: 4 sets x 20 reps
Barbell lying tricep extension: 3 sets x 12 reps
Cable tricep overhead extension: 4 sets x 10 reps
REST DAY
FRIDAY
Bench press: 4 sets x 12 reps
Butterfly: 4 sets x 12 reps
Wide grip pull up: 4 sets x 20 reps
Military press: 4 sets x 10 reps
Butterfly Reverse: 4 sets x 10 reps
Dips: 3 sets x 25 reps
Triceps push: 3 sets x 10 reps
Hammer Curl: 3 sets x 10 reps
Concentration Curl: 3 sets x 10 reps
SATURDAY
Machine leg press: 3 sets x 10 repsMachine leg extension: 3 sets x 10 reps
Squats: 3 sets x 10 reps
Hyperextension: 4 sets x 15 reps
Machine Crunch: 3 sets x 25 reps
Sit-ups: 3 sets x 50 reps
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