May 28
Rest Day
May 29
Push A (Chest, Shoulders & Triceps)
| Exercise | Set | Weight |
Reps | Rest time |
| Flat Bench Press |
1 |
Warmup: 37.5 kgs |
10 |
30 sec |
| 2 |
Warmup: 42.5 kgs |
8 |
60 sec |
| 3 |
47.5 kgs |
5 |
1.5 min |
| 4 |
47.5 kgs |
5 |
1.5 min |
| 5 |
47.5 kgs |
5 |
1.5 min |
| 6 |
47.5 kgs |
5 |
1.5 min |
| 7 |
47.5 kgs |
5 |
2 min |
| Seated Behind the Neck Press |
1 |
5 kgs (w/ rod) |
9 |
60 sec |
| 2 |
5 kgs (w/ rod) |
8 |
60 sec |
| 3 |
5 kgs (w/ rod) |
8 |
2 min |
| Triceps Dips |
1 |
40 lbs support |
10 |
30 sec |
| 2 |
40 lbs support |
10 |
30 sec |
| 3 |
40 lbs support |
10 |
2 min |
| Standing Cable Crossovers |
1 |
30 lbs |
10 |
30 sec |
| 2 |
30 lbs |
10 |
30 sec |
| 3 |
30 lbs |
10 |
30 sec |
| 4 |
30 lbs |
10 |
30 sec |
| 5 |
30 lbs |
10 |
2 min |
| Tricep Pulldown (Rope) |
1 |
50 lbs |
10 |
30 sec |
| 2 |
50 lbs |
10 |
30 sec |
| 3 |
50 lbs |
10 |
30 sec |
| 4 |
50 lbs |
10 |
30 sec |
| 5 |
50 lbs |
10 |
2 min |
| Standing Dumbbell Lateral Raises |
1 |
5 kgs |
10 |
15 sec |
| 2 |
5 kgs |
10 |
15 sec |
| 3 |
5 kgs |
10 |
15 sec |
| 4 |
5 kgs |
10 |
15 sec |
| 5 |
5 kgs |
10 |
-- |
May 30
Pull A (Back, Biceps & Traps)
| Exercise | Set | Weight |
Reps | Rest time |
| Conventional Deadlift |
1 |
Warmup: 37.5 kgs |
10 |
30 sec |
| 2 |
57.5 kgs |
8 |
60 sec |
| 3 |
57.5 kgs |
5 |
1.5 min |
| 4 |
57.5 kgs |
5 |
1.5 min |
| 5 |
57.5 kgs |
5 |
1.5 min |
| 6 |
57.5 kgs |
5 |
2 min |
| Chin Ups |
1 |
40 lbs assistance |
9 |
60 sec |
| 2 |
40 lbs assistance |
8 |
60 sec |
| 3 |
40 lbs assistance |
8 |
2 min |
| Incline Dumbbell Row |
1 |
12.5 kgs |
10 |
30 sec |
| 2 |
12.5 kgs |
10 |
30 sec |
| 3 |
12.5 kgs |
10 |
2 min |
| Shrugs (Smith Machine) |
1 |
17.5 kgs |
10 |
30 sec |
| 2 |
17.5 kgs |
10 |
30 sec |
| 3 |
17.5 kgs |
10 |
30 sec |
| 4 |
17.5 kgs |
10 |
30 sec |
| 5 |
17.5 kgs |
10 |
2 min |
| Barbell Curls |
1 |
2.5 kgs (w/ rod) |
10 |
30 sec |
| 2 |
2.5 kgs (w/ rod) |
10 |
30 sec |
| 3 |
2.5 kgs (w/ rod) |
10 |
30 sec |
| 4 |
2.5 kgs (w/ rod) |
10 |
30 sec |
| 5 |
2.5 kgs (w/ rod) |
10 |
2 min |
| Machine Reverse Flys |
1 |
80 lbs |
10 |
15 sec |
| 2 |
80 lbs |
10 |
15 sec |
| 3 |
80 lbs |
10 |
15 sec |
| 4 |
70 lbs |
10 |
-- |
May 31
Rest Day
June 1
Push B (Chest, Shoulders & Triceps)
| Exercise | Set | Weight |
Reps | Rest time |
| Standing Overhead Press |
1 |
Warmup: 17.5 kgs |
10 |
30 sec |
| 2 |
Warmup: 22.5 kgs |
8 |
60 sec |
| 3 |
27.5 kgs |
5 |
2 min |
| 4 |
27.5 kgs |
5 |
2 min |
| 5 |
27.5 kgs |
5 |
2 min |
| 6 |
27.5 kgs |
5 |
2 min |
| 7 |
27.5 kgs |
5 |
2 min |
| Incline Bench Press (Barbell) |
1 |
Warmup: 27.5 kgs |
10 |
30 sec |
| 2 |
37.5 kgs |
8 |
60 sec |
| 3 |
37.5 kgs |
9 |
60 sec |
| 4 |
37.5 kgs |
8 |
2 min |
| Close Grip Bench Press |
1 |
Warmup: 22.5 kgs |
10 |
30 sec |
| 2 |
27.5 kgs |
10 |
30 sec |
| 3 |
32.5 kgs |
10 |
30 sec |
| 4 |
32.5 kgs |
10 |
2 min |
| Seated Machine Pec Flys |
1 |
90 lbs |
10 |
30 sec |
| 2 |
90 lbs |
10 |
30 sec |
| 3 |
90 lbs |
10 |
30 sec |
| 4 |
90 lbs |
10 |
30 sec |
| 5 |
90 lbs |
10 |
2 min |
| Tricep Pulldown (Rope) |
1 |
50 lbs |
10 |
30 sec |
| 2 |
50 lbs |
10 |
30 sec |
| 3 |
50 lbs |
10 |
30 sec |
| 4 |
50 lbs |
10 |
30 sec |
| 5 |
50 lbs |
10 |
2 min |
| Standing Cable Lateral Raises |
1 |
10 lbs |
10 |
15 sec |
| 2 |
10 lbs |
10 |
15 sec |
| 3 |
10 lbs |
10 |
15 sec |
| 4 |
10 lbs |
10 |
-- |
June 2
Pull B (Back, Biceps & Traps)
| Exercise | Set | Weight |
Reps | Rest time |
| Barbell Snatch Grip Deadlift |
1 |
Warmup: 27.5 kgs |
10 |
30 sec |
| 2 |
Warmup: 47.5 kgs |
8 |
60 sec |
| 3 |
Warmup: 57.5 kgs |
6 |
60 sec |
| 4 |
62.5 kgs |
5 |
2 min |
| 5 |
62.5 kgs |
5 |
2 min |
| 6 |
62.5 kgs |
5 |
2 min |
| 7 |
62.5 kgs |
5 |
2 min |
| 8 |
62.5 kgs |
5 |
2 min |
| Barbell Row |
1 |
Warmup: 27.5 kgs |
10 |
30 sec |
| 2 |
42.5 kgs |
9 |
60 sec |
| 3 |
42.5 kgs |
8 |
60 sec |
| 4 |
42.5 kgs |
8 |
2 min |
| Pull Ups |
1 |
50 lbs support |
10 |
60 sec |
| 2 |
50 lbs support |
10 |
60 sec |
| 3 |
50 lbs support |
10 |
2 min |
| 1-arm Row |
1 |
12.5 kgs |
10 |
30 sec |
| 2 |
12.5 kgs |
10 |
30 sec |
| 3 |
12.5 kgs |
10 |
30 sec |
| 4 |
12.5 kgs |
10 |
30 sec |
| 5 |
12.5 kgs |
10 |
2 min |
| Incline Bench Dumbbell Curls |
1 |
5 kgs |
10 |
30 sec |
| 2 |
5 kgs |
10 |
30 sec |
| 3 |
5 kgs |
10 |
30 sec |
| 4 |
5 kgs |
10 |
30 sec |
| 5 |
5 kgs |
10 |
2 min |
| Seated Machine Reverse Flys |
1 |
90 lbs |
10 |
15 sec |
| 2 |
80 lbs |
10 |
15 sec |
| 3 |
80 lbs |
10 |
15 sec |
| 4 |
70 lbs |
10 |
15 sec |
| 5 |
70 lbs |
10 |
15 sec |
June 3
Legs B (Quads, Hamstrings & Calves)