Lets define some constants here first:
Drop Sets. Try to use heavy weight and make as much reps as you can , until you actually drop the weight. Hence the name. Dont take rest , but instead, take a lighter weight and do the same – do as much reps as you can. Repeat 2 more times, bringing the total count of actual “drops” to four.
Monday
Bench Press : 4 sets. Do in this order : 12 , then 10 , then 8 , then 6
Incline bench press : Do in this order : 10 , then 8 , then 8 , then 6
Pec Dec : Do in this order : 10 , then 8 , then 8 , then 6
Military Shoulder Press. Do in this order : 10 , then 8 , then 6
Dumbbell Lateral Rise. Do in this order : 10 , then 8 , then 6
Tuesday
Wide Grip Laterall Pull Down. Do in this order : 12 , then 10 , then 8 , then 6
Seated Cable Row. Do in this order : 12 , then 10 , then 8 , then 6
One Arm Dumbbell Row. Do in this order : 12 , then 8 , then 8 , then 6
Cable Shrugs. Do in this order :10 , then 8 , then 6
Thursday
Squat. Do in this order : 12 , then 10 , then 8 , then 6
Walking dumbbell lunge. Do in this order : 12 , then 10 , then 8 , then 6
Leg Curl. Do in this order : 12 , then 10 , then 8 , then 6
Standing Calve Raise. Do in this order : 12 , then 10 , then 8 , then 6
Friday
Tricep Dips. Do in this order : 12 , then 10 , then 8.
Rope Tricep Extension. Do in this order : 12 , then 10 , then 8.
Cable TOrso Rotations. Do in this order : 12 , then 10 , then 8.
Weighted Cable Crunch. Do in this order : 12 , then 10 , then 8.
Concentration Curl. Do in this order : 12 , then 10 , then 8.
