Push/chest Workouts.

Chest workout 1.0

Bench Press 3x6 80-90% of max weight.

Pec-Dec 3x15 60-70% of max weight

Incline seated chest press 3x10 70-75% of max weight.

Seated overhead press macine 3x6 60-70% of max weight

Tricep push downs 3xFailure 50% of max weight.

Chest workout 1.1

Incline dumbell chest flys 3x12 50-60% of max weight.

Decline bench press 3x8 70-80% of max weight.

Dip 2xFailure (Bodyweight only)

Shoulder lateral raises 3x15 for 50% of max weight.

behind the head tricep press 3x8 80-90% of max strength.

Chest workout 1.2

Flat bench press 3x8 75% of max weight.

Dips 5x10 with bodyweight. 

Seated chest press 3x12 with 50% of max weight

Tricep push downs 3x10 90% of max weight. 

Behind the head tricep extension 3x6-8 75% max weight.

Leg Workouts

Leg Workout 1.0

Squat 3x10 75% of max weight

Leg curls 3x6 90% of max weight.

Leg extensions 3x12-15 75% of max weight.

Walking lunges till failure.

Leg Workout 1.1

Leg press 3x6 90% of max weight.

Leg extensions 3x10 90% of max weight.

Dumbell lunges 3x12 25% of max weight.

 

Leg Workout 1.2

Leg press 3x10 75% max weight.

Bulgarian split squats 2x10 50% of max weight.

walking lunges body weight only.

Leg curls 3x8 90% of max weight.

Leg Workout 1.3

Leg Workout 1.4

Leg Workout 1.5

Pull/Back Workouts.

Back Workout 1.0

Back Workout 1.1

Back Workout 1.2

Back Workout 1.3

Back Workout 1.4

Back Workout 1.5