The Program

Day 1
Exercise	Sets	Reps	Muscle Group
Barbell Incline Bench Press On Bench	3	8	Chest
REST	1	120	TIPS
Dumbbell Bench Press On Bench Both Arms	3	10	Chest
REST	1	120	TIPS
Laying On Incline Bench Dumbbell Flys Both Arms	3	12	Chest
REST	1	60	TIPS
Standing Mid Cable Flys Both Arms	2	15	Chest
REST	1	60	TIPS
Barbell Incline Bench Press On Bench	2	15	Chest
REST	1	60	TIPS
Standing Bicep Curl Barbell Both Arms	3	8	Arms
REST	1	120	TIPS
Incline Dumbbell Biceps Curl One arm	3	10	Arms
REST	1	60	TIPS
Cable Concentration Bicep Curl	3	12	Arms
REST	1	60	TIPS
Standing Bicep Curl Barbell Both Arms	2	15	Arms
REST	1	60	TIPS
Hanging Leg Raise	2	6	Abs
REST	1	60	TIPS
Laying on Ground Abdominal Crunches Hands by Head	1	60	Abs
REST	1	60	TIPS
Hanging Leg Raise	2	60	Abs
Day 2
Exercise	Sets	Reps	Muscle Group
Barbell Squat	3	6	Legs
REST	1	120	TIPS
Machine Leg Press Both Legs	3	10	Legs
REST	1	120	TIPS
Barbell Reverse Lunge	3	10	Legs
REST	1	120	TIPS
Seated Machine Leg Extension Both Legs	3	12	Legs
REST	1	120	TIPS
Prone Machine Leg Curl Both Legs	3	12	Legs
REST	1	60	TIPS
Barbell Squat	2	15	Legs
REST	1	60	TIPS
Standing Calf Raise	3	6	Legs
REST	1	120	TIPS
Seated Calf Raise	2	15	Legs
Day 3
Exercise	Sets	Reps	Muscle Group
Standing Barbell Military Press	3	8	Shoulders
REST	1	120	TIPS
Standing Dumbbell Upright Row Both Arms	2	10	Shoulders
REST	1	120	TIPS
Standing Cable Side Raise One Arm	3	12	Shoulders
REST	1	120	TIPS
Standing Dumbbell Rear Delt Raise Both Arms	3	12	Shoulders
REST	1	120	TIPS
Standing Barbell Military Press	2	15	Shoulders
REST	1	120	TIPS
Standing Barbell Shrugs	3	6	Shoulders
REST	1	120	TIPS
Standing Dumbbell Shrugs	2	12	Shoulders
REST	1	60	TIPS
Standing Barbell Shrugs	2	15	Shoulders
REST	1	60	TIPS
Bent Over Cable Crunch	2	8	Abs
REST	1	120	TIPS
Leg Lifts on Ground	3	25	Abs
REST	1	60	TIPS
Bent Over Cable Crunch	2	15	Abs
Day 4
Exercise	Sets	Reps	Muscle Group
Barbell Bent Over Wide Grip Rows Both Arms	3	8	Back
REST	1	120	TIPS
Pull-Up/ Chin	3	10	Back
REST	1	120	TIPS
Seated Cable Row	3	12	Back
REST	1	120	TIPS
Seated On Bench Cable Lat Pulldowns One Arm	3	15	Back
REST	1	60	TIPS
Barbell Bent Over Wide Grip Rows Both Arms	2	15	Back
REST	1	60	TIPS
Barbell Close Grip Bench Press with bands	3	8	Chest
REST	1	120	TIPS
Standing Cable Triceps Extension Both Arms	3	10	Arms
REST	1	120	TIPS
Standing Both Legs Over Head Tricep Extension Both Arms	3	12	Arms
REST	1	60	TIPS
Barbell Close Grip Bench Press with bands	2	15	Chest