Checkout our other workout plans:
Whole Body Re-comp workout plan
Push Pull Split workout plan
Push Pull Split Workout Plan
Push Day
Exercise 1 :
Incline Barbell Press – 4 sets – 6-8 reps
Note : 60-90 seconds rest between each set
Exercise 2:
Flat Bench Dumbell Flyes – 3 sets – 8-10reps
Note: 45-60 seconds rest between sets
Exercise 3 :
Standing Military Press – 3 sets – 6-8 reps
Exercise 4 :
Seated Lateral Raise Superset with Seated front raises – 2 sets 12-15 reps
Note – 30 seconds rest beytween each set
Exercise 5 :
Decline nech Skull Crushers : 3 sets – 10-12 reps
Pull Day
Exercise :
Pull ups – 4 sets – 10-15 reps
Note : 30 seconds rest betwen sets
Exercise 2 : Barbell Rows – 3 sets – 6-8 reps
Note: 60-90 seconds rest between sets
Exercise 3 : Rach Pulls – 3 sets -6-8 reps
Note-45-90 seconds rest between sets
Exercise 4 : Close grip Chin ups – 2 sets – 12-15 reps
Exercise 5 : Preacher Curls – 4 sets – 12-15 reps
Note : 30-60 seconds rest
Legs Day :
Exercise 1 : Seated Legs extensions : 4 sets – 12-15 reps
Note-60-90 seconds rest
Exercise 2 : Hack Squats : 3 sets -8-12 reps
Note – 60-90 seconds rest between sets
Exercise 3 : Leg Press : 4 sets – 15-20 reps
Note : 60-90 seond rest between sets
Exercise 4 : Lying Leg curls – 4 sets – 12-15 reps
Exercise 5 – Walking Lungs – 15 each leg – 2 sets