KARAN

4 WEEKS

MONDAY
BACK + HAMSTRING + CALVES

EXERCISE SET WEEK 1 WEEK 2 WEEK 3 WEEK 4

DEADLIFT 4 12,10,04,01 12,10,04,01 12,10,04,01 12,10,04,01
DEADLIFT 2 2/3 2/3 2/3 2/3
CHINUPS 3 8 6 6/6 12
SINGLE DB ROW 3 8 6 6/6 12
WIDE GRIP PULL 3 8 6 6/6 12
STIFF DEADLIFT 3 8 6 6/6 12
ONE LEG SEATED CURL 3 8 6 6/6 12
BENT OVER SMITH MACHINE 3 8 6 6/6 12
CALF RAISE
SEATED CALF RAISE 3 8 6 6/6 12

TUESDAY
ARMS

EXERCISE SET WEEK 1 WEEK 2 WEEK 3 WEEK 4

REVERSE CLOSE GRIP SWISS 6 12,10,8,6,4,2 12,10,8,6,4,2 12,10,8,6,4,2 12,10,8,6,4,2
BAR CURL
SUPERSET WITH
CLOSE GRIP BENCH PRESS 6 12,10,8,6,4,2 12,10,8,6,4,2 12,10,8,6,4,2 12,10,8,6,4,2

INCLINE DB CURL 4 6-8 6-8 6-8 6-8

SUPERSET WITH
LYING TRICEP EXT 4 6-8 6-8 6-8 6-8

WEDNESDAY
CHEST AND ABS

EXERCISE SET WEEK 1 WEEK 2 WEEK 3 WEEK 4

WIDE GRIP BENCH PRESS 4 8 6 6/6 12
INCLINE WIDE GRIP BENCH 3 8 6 6/6 12
PRESS
CLOSE GRIP FLAT CHEST 3 8 6 6/6 12
PRESS
SEATED CABLE FLY 3 8 6 6/6 12
CHEST DIPS 3 8 6 6/6 12
SIT UPS + LEG RAISE + 4 12 +12 +10/10 12 +12 +10/10 12 +12 +10/10 12 +12 +10/10
HYPER TWIST
KARAN
4 WEEKS

THURSDAY
DELTS +QUADS

EXERCISE SET WEEK 1 WEEK 2 WEEK 3 WEEK 4

SQUATS 4 12,10,04,01 12,10,04,01 12,10,04,01 12,10,04,01
SQUATS 2 2/3 2/3 2/3 2/3
CLOSE STANCE SQUATS 3 8 6 6/6 12
LEG EXTENSION 3 8 6 6/6 12
SEATED DB PRESS 3 8 6 6/6 12
SEATED SIDE LATERAL RAISE 3 8 6 6/6 12
LYING SIDE LATERAL RAISE 3 8 6 6/6 12
BENT OVER LATERAL RAISE 3 8 6 6/6 12
SHRUGS 3 8 6 6/6 12

FRIDAY
ARMS - REPEAT AS TUESDAY