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Shuvo RahmanBy Shuvo Rahman

Push 1

exercise
Bench Press

4 sets x 4-10 reps

exercise
Incline Fly

3 sets x 12 reps

exercise
Seated Shoulder Press

3 sets x 10-12 reps

exercise
Lateral Raise

4 sets x 12-20 reps

exercise
Triceps Pushdown

3 sets x 12-15 reps

exercise
Dumbbell Lying Floor Skull Crusher

3 sets x 9-20 reps

exercise
Chest Dip

3 sets x 10 reps

Pull 2

exercise
Pull-up

3 sets x 5-10 reps

exercise
Cable Seated One Arm Alternate Row

3 sets x 9-10 reps

exercise
Cable Neutral Grip Lat Pulldown (male)

3 sets x 8-10 reps

exercise
Cable Standing Face Pull

3 sets x 20 reps

exercise
Dumbbell Incline Biceps Curl

3 sets x 8-12 reps

exercise
Shrug

3 sets x 20 reps

exercise
Hammer Curl

3 sets x 8-12 reps

Push 2

exercise
Barbell Standing Military Press

3 sets x 6-7 reps

exercise
Dumbbell Incline Bench Press

4 sets x 10 reps

exercise
Chest Dip

3 sets x 10 reps

exercise
Cable Seated Chest Fly

4 sets x 8-12 reps

exercise
Lateral Raise

4 sets x 15 reps

exercise
Cable Single Arm Triceps Pushdown (Rope Attachment)

3 sets x 15 reps

exercise
High Pulley Overhead Tricep Extension

3 sets x 20 reps

Pull 1

exercise
Pull-up

3 sets x 6-10 reps

exercise
One Arm Bent-over Row

3 sets x 16-20 reps

exercise
Straight Back Seated Row

3 sets x 10-12 reps

exercise
Cable Standing Face Pull

3 sets x 20 reps

exercise
Barbell Curl

3 sets x 10 reps

exercise
Hammer Curl

3 sets x 10-16 reps

exercise
Wrist Curl

3 sets x 30-40 reps

exercise
Dumbbell Shrug

3 sets x 20 reps

Legs 1

exercise
Full Squat

4 sets x 10-20 reps

exercise
Lever Leg Extension

4 sets x 10-12 reps

exercise
Lever Kneeling Leg Curl

3 sets x 10-12 reps

exercise
Bodyweight Standing Calf Raise

3 sets x 40 reps

Legs 2

exercise
Full Squat

4 sets x 12-15 reps

exercise
Romanian Deadlift

3 sets x 10-12 reps

exercise
Lever Leg Extension

3 sets x 12 reps

exercise
Lever Kneeling Leg Curl

3 sets x 10-12 reps

exercise
Bodyweight Standing Calf Raise

3 sets x 40-50 reps

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