I workout six days a week, concentrating on different muscle groups every day. Here’s a list of all the exercises I follow:
Monday: Chest Day.
Exercise 1- Inclined Dumbell Press
10sets total.
Increase weights in first 5 sets.
Max out 3 sets.
Decrease weights in next two sets.
Minimum 5 , Maximum 20 reps in one set.
Exercise 2- Inclined Dumbell Fly
5 sets total.
Increase weights in first 3 sets.
Max out 2 sets.
Last 2 sets are drop sets ( Atleast from 3 Weights).
Minimum 7, Maximum 30 reps in one set.
Note- Exercise 1 and 2 in supersets.
Exercise 3 – Declined Bench Press
8 sets total.
Increase weights in first 4 sets.
Max out in 3 sets.
Decrease weights in last two sets.
Minimum 7, Maximum 30 reps in one set.
Exercise 4- Peck Deck Fly
5 Sets with increase in weight in each set.
Minimum 10 to Maximum 30 reps in one set.
Last set is drop set
Exercise 5- Cable Fly Low
5 Sets with increase in weight in each set.
Minimum 10 to Maximum 30 reps in one set.
Last set is drop set
Exercise 6- Cable Fly Bent Over
5 Set with increase in weight in each set.
Minimum 10 to Maximum 30 reps in one set.
Last 2 sets are drop sets.
Note: Exercise 5 and 6 in supersets
Exercise 7- Cable High
5 Set with increase in weight in each set.
Minimum 10 to Maximum 30 reps in one set.
Last two sets are drop sets.
Exercise 8- Standing high dumbell Fly
5 Set with increase in weight in each set.
Minimum 10 to Maximum 30 reps in one set.
Last two sets are dropsets.
Exercise 9- Benchpress normal
3-5 sets with increase in weight in each set.
Minimum 10 to Maximum 30 reps in one set.
Exercise 10- Legraised Normal Bench press.
3-5 sets with increase in weight in each set.
Minimum 10 to Maximum 30 reps in one set.
Proper Stretching at the end.
20 Minutes HIIT at the end.
Tuesday
Exercise 1- Deadlift
100-200 reps.
Exercise 2- Bent over rowing
3-5 sets with increase in weight in each set.
Minimum 10 to Maximum 30 reps in one set.
Exercise 3- Lat Pull Down
3-5 sets with increase in weight in each set.
Minimum 10 to Maximum 30 reps in one set.
Exercise 4- Reverse grip lat pull down
3-5 sets with increase in weight in each set.
Minimum 10 to Maximum 30 reps in one set.
Exercise 5- Seated Rowing
Exercise 6- Cable seated Rowing
3-5 sets with increase in weight in each set.
Minimum 10 to Maximum 30 reps in one set.
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