Supun

1Incline Barbell Press + Incline Dumbbell Fly   4x8 10

2 Dumbbell Press +       High Cable Fly  3x10 12

3  Chest Dips + Overhead Dumbbell Triceps Extension 3x10 12

4Rope Triceps Pushdown + Diamond Push Ups3x12 15

Core  (x3 rounds)

•       Hanging Leg Raises x15

•        Russian Twists x20

•         Plank Hold x45 sec



Day2

1 Pull Ups + Straight Arm Pulldown 4x8 10

2 Bent Over Barbell Rows + One-Arm Dumbbell Row3x10

3 Preacher Curls (EZ Bar curls) + Incline Dumbbell Curl3x10-12

4 Hammer Curls + Concentration Curls3x12-15


Day 3

Back Squats + Walking Lunges4x8 + 12/leg

2Romanian Deadlifts + Glute Bridges3x10-12

3Leg Press (Wide) + Leg Extension3x12

4Standing Calf Raise + Seated Calf Raise3x20

Core Superset (3 Rounds)

Plank to Push-Up x15

Reverse Crunches x20

Mountain Climbers x30 sec

Day4

Seated Dumbbell Shoulder Press + Lateral Raises4x10-12

Rear Delt Fly  + Dumbbell Shrugs3x12-15

Barbell Curls +  Preacher Curls3x10

4Cable Rope Hammer Curls + Rope Triceps Pushdowns3x12