Day *: Chest and Triceps

* ***** *****: * sets of 8-10 reps

* ******* ******** *****: 3 sets of 10-12 reps

* ***** *****: 3 sets of 12-15 reps

* ****** ****: 4 sets of 8-10 reps

* ****** ******wns: 3 sets of 10-12 reps

6 Skull Crushers: 3 sets of 10-12 reps

Day 2: Back and Biceps

1 Deadlifts: 4 sets of 6-8 reps

2 Pull-Ups/Assisted Pull-Ups: 3 sets of 8-10 reps

3 Bent Over Rows: 3 sets of 10-12 reps

4 Seated Cable Rows: 3 sets of 10-12 reps

5 Barbell Bicep Curls: 4 sets of 8-10 reps

6 Hammer Curls: 3 sets of 10-12 reps

Day 3: Legs

1 Squats: 4 sets of 8-10 reps

2 Leg Press: 3 sets of 10-12 reps

3 Lunges: 3 sets of 12-15 reps (each leg)

4 Leg Extensions: 3 sets of 12-15 reps

5 Romanian Deadlifts: 4 sets of 8-10 reps

6 Standing Calf Raises: 4 sets of 12-15 reps

Day 4: Rest or Active Recovery (e.g., light yoga or stretching)

Day 5: Shoulders and Abs

1 Military Press/Overhead Press: 4 sets of 8-10 reps

2 Lateral Raises: 3 sets of 10-12 reps

3 Front Raises: 3 sets of 10-12 reps

4 Shrugs: 4 sets of 10-12 reps

5 Planks: 4 sets of 30-60 seconds

6 Hanging Leg Raises: 3 sets of 10-12 reps

Day 6: Full-Body

1 Squats: 4 sets of 8-10 reps

2 Deadlifts: 4 sets of 6-8 reps

3 Bench Press: 4 sets of 8-10 reps

4 Pull-Ups/Assisted Pull-Ups: 3 sets of 8-10 reps

5 Barbell Bicep Curls: 3 sets of 8-10 reps

6 Triceps Dips: 3 sets of 8-10 reps

Day 7: Rest

Good lucky

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