Day One: Focus - Chest : 4 sets of each lift |
| Bench Press (use bar) |
6-8 repetitions |
| Dumbbell Bench Press |
6-8 repetitions |
| Incline Dumbbell Press |
6-8 repetitions |
| Dumbbell Flyes |
8-10 repetitions |
| Calf Raises/Press (legs) |
8-10 repetitions |
| |
Day Two: Focus - Back : 4 sets of each lift |
| T-Bar Rows |
6-8 repetitions |
| One Arm Dumbbell Rows |
6-8 repetitions |
| Wide Grip Pull-downs |
6-8 repetitions |
| Cable Rows |
6-8 repetitions |
| Full Sit-ups |
till failure |
| |
Day Three: Focus – Shoulders : 4 sets of each lift |
| Military Press (use bar) |
6-8 repetitions |
| Seated Dumbbell Press |
6-8 repetitions |
| Dumbbell Shrugs |
6-8 repetitions |
| Side Raises |
6-10 repetitions |
| Calf Raises/Press (legs) |
8-10 repetitions |
| |
Day Four: Focus – Legs : 4 sets of each lift |
| Squats |
6-8 repetitions |
| Leg Press |
6-8 repetitions |
| Lying Leg Curls |
6-8 repetitions |
| Calf Raises/Press |
8-10 repetitions |
| Full Sit-ups |
till failure |
| |
Day Five: Focus – Arms : 4 sets of each lift |
| Dumbbell Extensions |
6-8 repetitions |
| French Press |
6-8 repetitions |
| Standing Curls (use bar) |
6-8 repetitions |
| Incline Dumbbell Curls |
6-8 repetitions |