CHEST AND BICEPS
| Exercise | Reps | Sets | Rest |
| Chest fly | 12-15 | 3 | 1 min |
| Bench press | 8-12 | 4 | 2 min |
| Incline bench | 8-12 | 4 | 2 min |
| Seated bicep curl | 12-15 | 3 | 2 min |
| Standing bb bicep curl | 12-15 | 3 | 2 min |
LEGS
| Exercise | Reps | Sets | Rest |
| Leg curl | 12-15 | 4 | 1 min |
| Leg extension | 12-15 | 4 | 1 min |
| Squats | 8-12 | 4 | 2 min |
| Leg press | 8-12 | 3 | 2 min |
| Stiff leg deadlifts | 8-12 | 3 | 2 min |
BACK AND TRICEPS
| Exercise | Reps | Sets | Rest |
| Lateral pull down | 12-15 | 4 | 2 min |
| Seated row | 10-12 | 3 | 2 min |
| Deadlifts | 8-12 | 3 | 2 min |
| Pull ups | Maximum | 3 | 2 min |
| Tricep pushdowns | 12-15 | 4 | 2 min |
| Close grip bench press | 10-12 | 3 | 2 min |
SHOULDERS, CALVES AND ABS
| Exercise | Reps | Sets | Rest |
| Shoulder press | 8-12 | 4 | 1.5 min |
| Lateral raises | 12-15 | 3 | 1 min |
| Rear delt raise | 12-15 | 3 | 1 min |
| Standing calf raise | 15-20 | 4 | 1 min |
| Seated calf raise | 8-12 | 3 | 1 min |
| Crunches | Maximum | 3 | 1.5 min |