Push Day 1

• Inclined Bench press (3x8-12)
• Inclined dumbbell press (3x8-12)
• Flat bench press (3x8-12)
• Cable cross (3x15)
• Shoulder dumbbell press (3x8-10)

Push Day 2

• Flat bench (3x8-10)
• Cabel cross cable (3x10-14)
• Dips (3x8-12)
• shoulder press (3x8-10)
• Side raises (3x8-14)
• Face pulls (3x8-12)

Pull Day 1

1. weighted pullups (12+ reps)
2. close grip lat pulldown (12+ reps)
3. seated rows (12+ reps)
4. bent over rows (8-12 reps)
5. chest supported dumbbell rows (8-12) / lat pullover (8-12)
6. Face pulls
7. shrugs (heavy)

Pull Day 2

1. weighted pullups (12+ reps)
2. close grip lat pulldown (12+ reps)
3. seated rows (12+ reps)
4. deadlift (3x6)
5. chest supported dumbbell rows (8-12) / lat pullover (8-12)
6. Face pulls
7. shrugs (heavy)

Arms day 1

1. Barbell curl (3x8-12)
2. skull crushers (3x10-15)
3. preacher curl (3x8-12)
4. overhead extension (3x8-12)
5. hammer curl (3x8-12)
6. tricep push down (3x8-12)
7. abs

Arms day 2

1. Barbell curl (3x8-12)
2. skull crushers (3x10-15)
3. preacher curl (3x8-12)
4. overhead extension (3x8-12)
5. hammer curl (3x8-12)
6. tricep push down (3x8-12)
7. abs

Legs day 1

1. Squats (3x6-12)
2. leg press (3x10-12)
3. extension (3x8-12)
4. curl (3x8-12)
5. standing calf raises (3x12-15)
6. seated calf raises (3x12-15)

Legs day 2

1. Squats (3x6-12)
2. Bulgarian split squat (3x8-12)
3. Leg press (3x8-12)
4. extension (3x8-12)
5. curl (3x8-12)
6. Calf raises (3x-8-12)

• TODOs (read before workout)
• Things I’ve learned so far and have been implementing lately (2nd Feb)
• weighted pull-up guide & recommendation