HARJEET

MONDAY CHEST AND BACK

EXERCISE SETS WEEK 1 WEEK 2 WEEK 3 WEEK 4
DEADLIFT 3 5 4 3 1
INCLINE BARBELL PRESS 3 12-15 9-11 6-8 3-5
T.BAR ROWS 3 12-15 9-11 6-8 3-5
FLAT BENCH PRESS 3 12-15 9-11 6-8 3-5
CLOSE GRIP PULL DOWN SUPER 3 12-15 9-11 6-8 3-5
CABLE CROSS OVER SET 3 12-15 9-11 6-8 3-5
SEATED ROW WIDE GRIP SUPER 3 12-15 9-11 6-8 3-5
FLAT DB FLY SET 3 12-15 9-11 6-8 3-5

TUESDAY QUADS + HAMS

EXERCISE SETS WEEK 1 WEEK 2 WEEK 3 WEEK 4
STIFF DB DEAD 3 12-15 9-11 6-8 3-5
SUMO STANCE DEADLIFT 3 12-15 9-11 6-8 3-5
LEG CURL 3 12-15 9-11 6-8 3-5
SQUATS 3 5 4 3 1
BULGARIAN SPLIT SQUATS 3 12-15 9-11 6-8 3-5
LEG EXT 3 12-15 9-11 6-8 3-5

WEDNESDAY ABS + CALVES

EXERCISE SETS WEEK 1 WEEK 2 WEEK 3 WEEK 4
CABLE CRUNCH 3 12-15 9-11 6-8 3-5
CAPTAINS CHAIR HIP UPS 3 25-30 20-25 15-20 10-15
REVERSE CRUNCH GAINT 3 25-30 20-25 15-20 10-15
HYPER TWIST SET 3 12-15 9-11 6-8 3-5
PLANK 3 I MIN I MIN I MIN I MIN

STANDING CALF RAISE 4 25-30 20-25 15-20 10-15

SEATED CALF RAISE 4 25-30 20-25 15-20 10-15

THURSDAY DELTS AND TRAPS

EXERCISE SETS WEEK 1 WEEK 2 WEEK 3 WEEK 4
CLEAN PRESS 4 12,10,5,5 12,10,5,5 12,10,5,5 12,10,5,5
DB PRESS 4 12-15 9-11 6-8 3-5
LATERAL RAISES P.WAY 3 12-15 9-11 6-8 3-5
ONE ARM FACE PULL SEATED 3 12-15 9-11 6-8 3-5
REVERSE FLY 3 12-15 9-11 6-8 3-5
BAR SHRUGS BEHIND SMITH 4 12-15 9-11 6-8 3-5
FRONT BAR HOLD SHRUGS 4 12-15 9-11 6-8 3-5
HARJEET

FRIDAY GUNS
EXERCISE SETS TEMPO REPS REST
EZ BAR CLOSE GRIP FORE HEAD 3110 8 0
EXT
GAINT 3
CLOSE GRIP BENCH PRESS
SET 3110 5/6 0
EZ BAR CLOSE GRIP FORE HEAD 3110 5/6 120 SEC
EXT
EZ BAR REVERSE CLOSE GRIP 5110 8 0
CURL
GAINT 3
ZOTTMAN CURL ,SEATED
SET 4020 5/6 0
EZ BAR REVERSE CLOSE GRIP 5110 5/6 120
CURL
REPEAT THIS ARM PLAN FOR 4 WEEKS