January 2025
Monday (Chest+Triceps)
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Treadmill
1 set
Warm Up
1 set
Bench Press (Dumbbell)
4 sets
·
15 reps
Push Up
3 sets
·
13 reps
Torso Rotation
2 sets
·
30 reps
Incline Chest Fly (Dumbbell)
3 sets
·
16 reps
Decline Bench Press (Barbell)
4 sets
·
12 reps
Pullover (Dumbbell)
3 sets
·
14 reps
Triceps Extension (Dumbbell)
3 sets
·
13 reps
Triceps Pushdown
3 sets
·
15 reps
Lying Leg Raise
2 sets
·
18 reps
Cable Crunch
3 sets
·
16 reps
Behind the Back Bicep Wrist Curl (Barbell)
3 sets
·
15 reps
Stretching
1 set
Tuesday (Back+Biceps)
Treadmill
1 set
Warm Up
1 set
Bent Over Row (Barbell)
3 sets
·
18 reps
Lat Pulldown - Close Grip (Cable)
5 sets
·
16 reps
Seated Cable Row - V Grip (Cable)
3 sets
·
15 reps
Shrug (Dumbbell)
4 sets
·
13 reps
Bicep Curl (Machine)
4 sets
·
15 reps
Hammer Curl (Cable)
4 sets
·
14 reps
Farmers Walk
2 sets
Torso Rotation
2 sets
·
24 reps
Cable Crunch
3 sets
·
17 reps
Behind the Back Bicep Wrist Curl (Barbell)
3 sets
·
15 reps
Stretching
1 set
Wednesday (Legs+Shoulders)
Warm Up
1 set
Lunge (Dumbbell)
2 sets
·
29 reps
Lateral Lunge
1 set
·
20 reps
Squat (Dumbbell)
4 sets
·
15 reps
Leg Press (Machine)
3 sets
·
12 reps
Lateral Raise (Machine)
3 sets
·
18 reps
Seated Shoulder Press (Machine)
4 sets
·
14 reps
Leg Extension (Machine)
3 sets
·
16 reps
Seated Leg Curl (Machine)
3 sets
·
17 reps
Rear Delt Reverse Fly (Cable)
3 sets
·
15 reps
Single Leg Standing Calf Raise
2 sets
·
16 reps
Hip Abduction (Machine)
2 sets
·
12 reps
Hip Adduction (Machine)
2 sets
·
12 reps
Neck Rotation
1 set
·
12 reps
Pec Stretch
1 set
Shoulder Static Stretch
1 set
Thursday (Push)
Treadmill
1 set
Warm Up
1 set
Bench Press (Barbell)
4 sets
·
12 reps
Chest Fly (Machine)
4 sets
·
16 reps
Incline Bench Press (Dumbbell)
4 sets
·
15 reps
Incline Chest Fly (Dumbbell)
3 sets
·
15 reps
Pullover (Dumbbell)
3 sets
·
14 reps
Skullcrusher (Barbell)
3 sets
·
15 reps
Triceps Extension (Cable)
3 sets
·
16 reps
Behind the Back Bicep Wrist Curl (Barbell)
3 sets
·
16 reps
Cable Crunch
3 sets
·
15 reps
Lying Leg Raise
2 sets
·
18 reps
Stretching
1 set
Friday (Pull)
Treadmill
1 set
Warm Up
1 set
Deadlift (Barbell)
5 sets
·
11 reps
Lat Pulldown (Cable)
3 sets
·
15 reps
Seated Cable Row - V Grip (Cable)
3 sets
·
16 reps
Bent Over Row (Barbell)
3 sets
·
15 reps
Spider Curl (Barbell)
3 sets
·
15 reps
Hammer Curl (Cable)
5 sets
·
15 reps
Cable Crunch
3 sets
·
16 reps
Behind the Back Bicep Wrist Curl (Barbell)
5 sets
·
16 reps
Stretching
1 set