| Day | Exercise | Sets | Reps | Weight (kg) |
|---|---|---|---|---|
| 1 | Deadlifts | 3 | 3 | |
| 1 | Pull ups | 4 | 10 | |
| 1 | Rows | 4 | 12 | |
| 1 | Dumbbell curls | 3 | 12 | |
| 1 | Dumbbell hammers | 3 | 12 | |
| 1 | Rear Delts | 3 | 20 | |
| 2 | Bench press | 5 | 5 | |
| 2 | Shoulder press | 3 | 12 | |
| 2 | Side lats | 3 | 20 | |
| 2 | Tricep Ext | 3 | 15 | |
| 2 | Tricep push downs | 3 | 15 | |
| 3 | Squats | 5 | 5 | |
| 3 | Leg Extensions | 3 | 12 | |
| 3 | Leg Curls | 3 | 12 | |
| 3 | Pull ups | 3 | 10 |
