Day 1 (push- focused)
Exercise 1: Barbell Bench Press 4x6-8
Exercise 2: DB RDLs 3x10
Exercise 3: Lat-pull downs 3x8-10
Exercise 4: DB lateral raises 3x12-15
Exercise 5: DB overhead Press 3x8-10
Exercise 6: Tricep Push-downs
Exercise 7: DB walking Lunges
Day 2 (Lower focused)
Exercise 1: Barbell Squats 4x8
Exercise 2: Barbell Rows 3x8-10
Exercise 3: Hamstring Curls 3x8-10
Exercise 4: Leg Extensions 3x8-10
Exercise 5: Barbell Curls 3x8-10
Exercise 6: Calve Raises 3x12-15
Day 3 (pull- focused)
Exercise 1: Barbell Deadlifts 4x4
Exercise 2: Lat-pull-downs or Assisted Pull-ups 3x10-12
Exercise 3: Single Leg Press 3x10 (each leg)
Exercise 4: Machine Chest Press 3x10-12
Exercise 5: Cable Curls 3x12-15
Exercise 6: Cable Rows 3x8-10
Exercise 7: Hamstring Curls 3x10-12
Want a full exercise guide along with a Meal Plan? Completely for free ? DM me the word “ebook” and I’ll send it over for you 👊
