Workout Program
for Rock solid Muscles Week1
Day 1
Exercise
Barbell Incline Bench Press On Bench SUPER-SET Laying on Incline Bench Dumbbell Flys Both Arms SUPER-SET Dumbbell Bench Press On Bench Both Arms HIIT Training Standing Barbell Military Press SUPER-SET Standing Dumbbell Rear Delt Raise Both Arms Standing Dumbbell Side Raise Both Arms SUPER-SET Standing Dumbbell Upright Row Both Arms HIIT Training Standing Cable Triceps Extension Both Arms SUPER-SET Standing Both Legs Over Head Tricep Extension Both Arms Laying On Bench Bar Triceps Extension Both Arms Close Grip Pushups Feet On Ball HIIT Training
Sets Reps
3
10
0 3
0 12
0 3
0 10
1 3
7 10
0 3
0 10
3
15
0 3
0 10
1 2
7 10
0 2
0 15
2
15
2
10
1
7
Week1
Day 2 Exercise
Barbell Squat SUPER-SET Dumbbell Front Lunge Seated Machine Leg Extension Both Legs SUPER-SET Machine Leg Press Both Legs Prone Machine Leg Curl Both Legs SUPER-SET Barbell Straight Legged Deadlift HIIT Training Standing Calf Raise SUPER-SET Seated Calf Raise HIIT Training Leg Lifts on Ground SUPER-SET Laying on Ball Abdominal Crunches Hands by Head HIIT Training
Sets Reps
3 0 3
10 0 15
3
15
0 3
0 10
3
10
0 3
0 10
1 2
7 12
0 2 1 2
0 15 7 15
0 2
0 30
1
7
Week1
Week1
Week1
Week1
Day 3
Day 4
Day 5
Day 6
Exercise
Standing Barbell Upright Row SUPER-SET Standing Cable Machine Close Grip High Rows Both Arms Standing Overhead Cable Pulldowns Both Arms SUPER-SET Seated On Bench Bar Lat Pulldowns HIIT Training Standing Barbell Shrugs SUPER-SET Standing Dumbbell Shrugs HIIT Training Standing Bicep Curl Barbell Both Arms SUPER-SET Standing Both Legs Preacher Curls One Arm Standing High Bicep Curls Both Arms SUPER-SET Standing Bicep Curl Dumbbell Alternating Arms SUPER-SET Barbell Wrist Curl HIIT Training
Sets Reps 3
10
0 3
0 10
3
12
0 3
0 10
1 2
7 10
0 2
0 15
1 2
7 10
0 2
0 15
2
15
0 2
0 10
0 2
0 12
1
7
Exercise Sets Reps Barbell Incline 3 10 Bench Press On Bench SUPER-SET 0 0 Laying On 3 12 Incline Bench Dumbbell Flys Both Arms SUPER-SET 0 0 Dumbbell 3 10 Bench Press On Bench Both Arms HIIT Training 1 7 Standing 3 10 Barbell Military Press SUPER-SET 0 0 Standing Dumb- 3 10 bell Rear Delt Raise Both Arms Standing Dumb- 3 15 bell Side Raise Both Arms SUPER-SET 0 0 Standing Dumb- 3 10 bell Upright Row Both Arms HIIT Training 1 7 Standing Cable 2 10 Triceps Extension Both Arms SUPER-SET 0 0 Standing Both 2 15 Legs Over Head Tricep Extension Both Arms SUPER-SET 0 0 Close Grip Push 2 10 Ups HIIT Training 1 10
Exercise
Barbell Squat SUPER-SET Dumbbell Front Lunge Seated Machine Leg Extension Both Legs Seated Machine Leg Extension Both Legs Machine Leg Press Both Legs Prone Machine Leg Curl Both Legs SUPER-SET Barbell Deadlift HIIT Training Standing Calf Raise SUPER-SET Seated Calf Raise HIIT Training Leg Lifts on Ground SUPER-SET Laying on Ball Abdominal Crunches Hands by Head HIIT Training
Sets Reps 3 10 0 3
0 12
3
12
0
0
3
10
3
15
0
0
3
10
1 2
7 12
0 2
0 15
1 2
7 30
0 2
0 30
1
7
Exercise Sets Reps Standing Barbell 3 10 Upright Row SUPER-SET 0 0 Standing Cable 3 12 Machine Close Grip High Rows Both Arms Standing 3 15 Overhead Cable Pulldowns Both Arms SUPER-SET 0 0 Seated On 3 10 Bench Bar Lat Pulldowns HIIT Training 1 7 Standing Barbell 2 10 Shrugs SUPER-SET 0 0 Standing Dumb- 2 15 bell Shrugs HIIT Training 1 7 Standing Bicep 2 10 Curl Barbell Both Arms SUPER-SET 0 0 Standing Both 2 15 Legs Preacher Curls One Arm Standing High 2 10 Bicep Curls Both Arms SUPER-SET 0 0 Standing Bicep 2 10 Curl Dumbbell Alternating Arms Barbell Wrist 2 12 Curl HIIT Training 1 7
Week2
Week2
Week2
Day 1
Day 2
Day 3
Exercise
Barbell Incline Bench Press On Bench SUPER-SET
Sets Reps 4 8 0
0
Laying On Incline Bench Dumbbell Flys Both Arms SUPER-SET Standing High Cable Flys Both Arms SUPER-SET Dumbbell Bench Press On Bench Both Arms HIIT Training Standing Barbell Military Press SUPER-SET Standing Dumbbell Rear Delt Raise Both Arms Standing Dumbbell Side Raise Both Arms SUPER-SET Standing Dumbbell Upright Row Both Arms HIIT Training Standing Cable Triceps Extension Both Arms SUPER-SET Laying On Bench Dumbbell Tricep Extension Both Arms Close Grip Pushups Feet On Ball
4
15
0 4
0 20
0 4
0 8
HIIT Training
1 4
7 8
0 4
0 15
4
15
0 4
0 8
1 3
7 8
0 3
0 20
3
8
1
7
Exercise
Barbell Squat SUPER-SET Dumbbell Front Lunge Seated Machine Leg Extension Both Legs SUPER-SET Machine Leg Press Both Legs Prone Machine Leg Curl Both Legs Prone Machine Leg Curl Both Legs SUPER-SET Barbell Straight Legged Deadlift HIIT Training Standing Calf Raise V-Ups With No Equipment SUPER-SET HIIT Training Bent Over Cable Crunch HIIT Training
Sets Reps
4 0 4
8 0 15
4
15
0 4
0 15
4
20
0 4
0 8
1 3
10 20
3
30
0 1 3
0 10 12
1
10
Exercise
Barbell Bent Over Wide Grip Rows Both Arms SUPER-SET Standing Cable Machine Close Grip High Rows Both Arms Standing Overhead Cable Pulldowns Both Arms SUPER-SET Seated On Bench Bar Lat Pulldowns HIIT Training Standing Barbell Shrugs SUPER-SET Standing Dumbbell Shrugs Standing Bicep Curl Barbell Both Arms SUPER-SET Standing Both Legs Preacher Curls One Arm Standing High Bicep Curls Both Arms SUPER-SET Standing Bicep Curl Dumbbell Alternating Arms HIIT Training Barbell Wrist Curl HIIT Training
Sets Reps
4
8
0 4
0 15
3
20
0 3
0 8
1 3
10 8
0 3
0 20
3
8
0 2
0 20
3
20
0 2
0 8
1 2 1
10 15 10
Week2
Week2
Week2
Day 4
Day 5
Day 6
Exercise
Barbell Incline Bench Press On Bench SUPER-SET Laying On Incline Bench Dumbbell Flys Both Arms Standing High Cable Flys Both Arms SUPER-SET Dumbbell Bench Press On Bench Both Arms HIIT Training Standing Barbell Military Press SUPER-SET Standing Dumbbell Rear Delt Raise Both Arms Standing Dumbbell Side Raise Both Arms SUPER-SET HIIT Training Standing Dumbbell Upright Row Both Arms Standing Cable Triceps Extension Both Arms SUPER-SET Standing Both Legs Over Head Tricep Extension Both Arms Close Grip Push Ups HIIT Training
Sets Reps
4
8
0 4
0 20
4
20
0 4
0 8
1 4
10 8
0 4
0 15
4
15
0 1 4
0 10 8
3
8
0 3
0 15
3 1
8 10
Exercise
Barbell Squat SUPER-SET Dumbbell Front Lunge Seated Machine Leg Extension Both Legs SUPER-SET Machine Leg Press Both Legs Prone Machine Leg Curl Both Legs SUPER-SET Barbell Straight Legged Deadlift HIIT Training Standing Calf Raise HIIT Training Leg Lifts on Ground SUPER-SET Bent Over Cable Crunch HIIT Training
Sets Reps
4 0 4
8 0 15
4
15
0 4
0 8
4
15
0 4
0 8
1 3
10 20
1 3
10 30
0 3
0 12
1
10
Exercise
Barbell Bent Over Wide Grip Rows Both Arms SUPER-SET Standing Cable Machine Close Grip High Rows Both Arms Standing Overhead Cable Pulldowns Both Arms SUPER-SET Seated On Bench Bar Lat Pulldowns HIIT Training Standing Barbell Shrugs SUPER-SET Standing Dumbbell Shrugs HIIT Training Standing Bicep Curl Barbell Both Arms
Sets Reps
4
8
0 4
0 8
3
15
0 3
0 8
1 3
10 8
0 3
0 8
1 3
10 8