Routine

Mon PushCHEST·SHLDR·TRITue PullBACK·BI·R.DELTWed LegsQUAD·HAM·CALF
Thu Rest
Fri Rest
Sat Rest
Sun Rest
~19 sets~45–55 min
ExerciseEquipmentSets × Reps
Barbell Bench Press▶Chest · Triceps, ShouldersFreedom Rack4 × 5–8
Incline DB Press▶Upper chest · ShouldersFreedom Rack · incline bench + DBs3 × 8–12
Overhead Press▶Delts · TricepsChest / Overhead Press3 × 8–12
★ Cable Lateral Raise▶Side deltsFunctional Trainer · single-arm4 × 12–20
Rope Triceps Pushdown▶TricepsFunctional Trainer · rope3 × 10–15
Overhead Cable Triceps Ext.▶Triceps · long headFunctional Trainer · rope, overhead2 × 12–15
  • 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).