Routine

Mon PushCHEST·SHLDR·TRITue PullBACK·BI·R.DELTWed LegsQUAD·HAM·CALF
Thu Rest
Fri Rest
Sat Rest
Sun Rest
~20 sets~50–60 min
ExerciseEquipmentSets × Reps
Barbell Row▶Upper back · BicepsFreedom Rack4 × 6–10
Lat Pulldown▶Lats · BicepsHigh / Low Pull · high pull4 × 8–12
Seated Row▶Mid back · BicepsHigh / Low Pull · low pull3 × 8–12
★ Face Pull▶Rear delts · TrapsFunctional Trainer · rope3 × 15–20
Incline DB Curl▶BicepsFreedom Rack · incline bench + DBs3 × 10–12
Hammer / Rope Curl▶Biceps · ForearmsFree-weight Rig · DBs or cable3 × 10–12
  • Stop each set 1–2 reps short of failure.
  • Control the lowering (~2–3 sec).
  • ★ = weak-point priority (delts & upper back = the “built” look, fastest).