Supun

Day 1


Incline Barbell Press + Incline Dumbbell Fly 4×8  10

Flat Dumbbell Press + Cable Fly    3×10 12

Chest Dips + Overhead Dumbbell Triceps Extension  3×10 12

Rope Pushdowns + Diamond Pushu ps 3×12 15

Push up (max rps to failure, 2 sets)



Day 2  Back & Biceps


Pull Ups + Straight Arm Pulldown 4×8 10

Barbell Rows / One Arm Dumbbell Row 3×8 10

Face Pulls + Barbell Shrugs 4×12 15

Hammer Curls + Preacher Curls  3×10 12

Farmer’s Carry (heavy dumbbells, 40 50m, 2 3 rounds)










Day 3  Legs Core


Back Squats + Walking Lunges 4×8 + 12/leg

Romanian Deadlifts + Glute Bridges 3×10 12

Leg Press (wide stance) + Leg Extension  3×12

Standing Calf Raise + Seated Calf Raise 4×15 20

Core Superset (3 rounds)

• Hanging Leg Raises ×15

• Plank to Push Up ×12 15

• Cable Crunch  ×20


Day 4

Seated Overhead Barbell or Dumbbell Press + Lateral Raises 4×8 10 (press) / 12 15 (raise)

Arnold Press + Upright Rows  3×10 12

Rear Delt Fly + Face Pulls 3×12 15

Barbell Shrugs (heavy) + Dumbbell Shrugs 4×12 15

Giant Set — Front Raise → Lateral Raise → Rear Delt Fly (no rest, 12 reps)