A. CHEST

Inflate up!

Exe1:Normal Pushups-12 Reps
Exe2:Bench Press -3set×12 Reps
Exe3:Diamond Pushups-12 Reps
NB- Rest Between Exercise=60sec - Rest Between Sets=30sec

B. SHOULDERS

Swole Up!

Exe1:Pullups-12reps
Exe2:ShoulderPress-3sets×12reps
Exe3:Shrugs-2sets×15reps
Exer4:pushup-10reps
NB:-Rest btwn Exer=60sec -Rest btwn Sets=30sec

C. BACK

Jacked!

Exe1:Wide Pullup-12Reps

Exe2:Barbell Row-2sets×12Reps

Exe3:underarm Barbell Row-2set×10Rep

Exe3:Deadlift-15Reps

NB:-Rest btwn Exer=60sec -Rest btwn Sets=30sec

D. ARMS

Crush!

Exe1:ChinUps-12Reps

Exe2:Barbell curl-3set×12Reps

Exe3:Dips-2set×10reps

Exe4:Pushups-12Reps

NB:-Rest btwn Exer=60sec -Rest btwn Sets=30sec

E. LEGS

Sprint Up!

Exe1:Squat-4set×15Reps

Exe2:Lunges-2set×12Reps

Exe3:Calf Raises-2set×10Reps

NB:-Rest btwn Exer=60sec -Rest btwn Sets=30sec

F. ABS

Balance!

Exe1:Sit ups-2set×15reps

Exe2:Leg Raises-2set×15reps

Exe3:Hang Raises-2set×12reps

Exer4:Plank=60sec

NB:-Rest btwn Exer=60sec -Rest btwn Sets=30sec

TOTAL SPLIT ROUTINE

The quality!

MONDAY =CHEST, SHOULDERS
TUESDAY =BACK, ARMS
WEDNESDAY =LEGS, ABS
THURSDAY =CHEST, SHOULDERS
FRIDAY =BACK, ARMS
SATURDAY =LEGS, ABS
SUNDAY=🚫

MUSCLE TECH: HYPERTROPHY-SPLIT