Complete Free Workout Plan ( Sets & Reps Included) – My Training Routine

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Workout Split
Chest + Tri
Back + Bi
Off
Shoulder
Arms & Chest ( Pump Only)
Legs
Off
Workout :
▪️Chest + tri
1. Pec dec fly machine 3 sets x 12-15 reps
2. Incline Db press 4 sets x 10-12reps
3. Incline Bb press 4 sets x 10-12reps
4. Flat Db fly 3 sets x 12-15 reps
5. Bar Dips 5 sets x 10
6. Rope push down 4 sets x 15 reps
7. Single hand Db overhead 3 sets x 15 reps

▪️Back + bi
1. Db pull overs 3 sets x 15 reps (focus on lats stretch)
2. V grip lat pull down 4 sets x 15 reps
3. Wide Grip lat pull down 4 sets x 15 reps
4. One arm Db rowing 5 sets x 5 reps
5. Seated Cable rowing 3 sets x 12 reps
6. Preacher Db curls 4 sets x 15 reps
7. Hammer curls 3 sets x 15 reps

▪️Shoulders
1. Rear delt db fly 3 sets x 15 reps
2. Facepulls 3 sets x 12 reps
3. Seated DB press 5sets x 5 reps
4. Db lateral raise 4 sets x 10 reps
5. Cable lateral raise 4 sets x 10 reps
6. Upright rows (trap activation)3 sets x 12-15
7. BB shrugs superset with DB shrugs 4 sets x 10each

▪️Arms and chest
1. Bb curls 4 sets x 12 reps ( Last set is drop sets)
2. DB double hand overhead 4 sets x 12 reps ( Last set is drop sets)
3. Incline bench Db curls + V grip cable push down 4sets x 10 reps each
4. PushUps + Cable fly 4 sets x 15 reps each
5. Hammer curls + skull crusher 4sets x 15 reps each
6. Concentration curls + reverse grip push down 4sets x 15 reps

▪️ Legs
1. Leg extensions 3 sets x 15 reps
2. Squats 5sets x 5 reps
3. Leg press 4sets x 15 reps
4. Db stiff deadlift 4 sets x 12 reps

5. Calf raise Seated + Standing 5sets x 15 reps each