Week 1 to Week 4 
PUSH
Rotator cuff’s warm up : 3x each 
Incline hammer press : 20/15/12-15/ 10-12 / 10-12
Start light and increase the weight each set
The first 2 sets are warm up sets 
3rd set is your first “working set” means it has to become challenging
5th set : try to match 4th repetition 
Seated chest flys : 20/15/15/12
First set is a warm up set then 3 working set  
Seated military press machine  : 20/12-15/10-12
First set is a warm up set then 2 working set  
Lateral raises : 20/20/20/15 with 7.5 lbs or 10lbs 
Triceps pushdown : 20/12-15/12-15/12-15
First set is a warm up set then 3 working set
Dips on bench : 3 sets to failure 
PULL : 
T bar row : 20/15/12-15 /10-12 /10-12
Start light and increase the weight each set
The first 2 sets are warm up sets 
3rd set is your first “working set” means it has to become challenging
5th set : try to match 4th repetition 
Keep Chest up / Drive elbows towards your hip 
Assisted pull ups : 12-15 / 12-15 / 12-15 
Assistance should be between 80 lbs and 60 lbs 
Keep chest up / Drive elbows to the floor 
Lat pulldown : 15/12-15/12-15
First set is a warm up set then 2 working set 
Keep chest up / Drive elbows to the floor / Pull the bar towards your chin  
Back seated row : 15/12/12 
First set is a warm up set then 2 working set 
Keep Chest up / Drive elbows towards your hips 
Rear delt cable face pull  : 20/20/20 
No warm up needed / light weight for high repetitions 
Cable biceps curl : 15/15/12/12
First set is a warm up set then 3 working set
Keep elbows tight to your body 
LEGS / SHOULDERS / ARMS
3-5 min bike 
Leg extension  : 20/20/20/20
 Keep toes up / light weight big burn 
Barbell Squat : 15 / 12-15 / 12-15 / 12-15 / 10-12 
Start light and increase the weight each set
The first 2 sets are warm up sets 
3rd set is your first “working set” means it has to become challenging / Add more weight and keep that weight for the following sets
5th set : try to match 4th set 
Walking Lunges : 20/20/20 steps 
Lateral raises : 20/20/20/15 with 7.5 lbs or 10lbs
Assisted Dips : 15/12-15/12-15 
Barbell Biceps curl : 12-15 / 12-15 / 12- 15