Week1

Day 1Exercise Sets RepsBarbell Incline Bench Press On Bench

3 10

SUPER-SET 0 0Laying on Incline Bench Dumbbell Flys Both Arms

3 12

SUPER-SET 0 0Dumbbell Bench Press On Bench Both Arms

3 10

HIIT Training 1 7Standing Barbell Mili-tary Press

3 10

SUPER-SET 0 0Standing Dumbbell Rear Delt Raise Both Arms

3 10

Standing Dumbbell Side Raise Both Arms

3 15

SUPER-SET 0 0Standing Dumbbell Upright Row Both Arms

3 10

HIIT Training 1 7Standing Cable Triceps Extension Both Arms

2 10

SUPER-SET 0 0Standing Both Legs Over Head Tricep Exten-sion Both Arms

2 15

Laying On Bench Bar Triceps Extension Both Arms

2 15

Close Grip Pushups Feet On Ball

2 10

HIIT Training 1 7

WorkoutProgram for Rock solid Muscles

Week1

Day 2Exercise Sets RepsBarbell Squat 3 10SUPER-SET 0 0Dumbbell Front Lunge

3 15

Seated Machine Leg Extension Both Legs

3 15

SUPER-SET 0 0Machine Leg Press Both Legs

3 10

Prone Machine Leg Curl Both Legs

3 10

SUPER-SET 0 0Barbell Straight Legged Deadlift

3 10

HIIT Training 1 7Standing Calf Raise

2 12

SUPER-SET 0 0Seated Calf Raise 2 15HIIT Training 1 7Leg Lifts on Ground

2 15

SUPER-SET 0 0Laying on Ball Ab-dominal Crunches Hands by Head

2 30

HIIT Training 1 7

Week1

Day 3Exercise Sets Reps

Standing Barbell Upright Row

3 10

SUPER-SET 0 0Standing Cable Machine Close Grip High Rows Both Arms

3 10

Standing Overhead Cable Pulldowns Both Arms

3 12

SUPER-SET 0 0Seated On Bench Bar Lat Pulldowns

3 10

HIIT Training 1 7Standing Barbell Shrugs

2 10

SUPER-SET 0 0Standing Dumb-bell Shrugs

2 15

HIIT Training 1 7Standing Bicep Curl Barbell Both Arms

2 10

SUPER-SET 0 0Standing Both Legs Preacher Curls One Arm

2 15

Standing High Bicep Curls Both Arms

2 15

SUPER-SET 0 0Standing Bicep Curl Dumbbell Alternating Arms

2 10

SUPER-SET 0 0Barbell Wrist Curl

2 12

HIIT Training 1 7

Week1

Day 4Exercise Sets RepsBarbell Incline Bench Press On Bench

3 10

SUPER-SET 0 0Laying On Incline Bench Dumbbell Flys Both Arms

3 12

SUPER-SET 0 0Dumbbell Bench Press On Bench Both Arms

3 10

HIIT Training 1 7Standing Barbell Military Press

3 10

SUPER-SET 0 0Standing Dumb-bell Rear Delt Raise Both Arms

3 10

Standing Dumb-bell Side Raise Both Arms

3 15

SUPER-SET 0 0Standing Dumb-bell Upright Row Both Arms

3 10

HIIT Training 1 7Standing Cable Triceps Exten-sion Both Arms

2 10

SUPER-SET 0 0Standing Both Legs Over Head Tricep Extension Both Arms

2 15

SUPER-SET 0 0Close Grip Push Ups

2 10

HIIT Training 1 10

Week1

Day 5Exercise Sets RepsBarbell Squat

3 10

SUPER-SET 0 0Dumbbell Front Lunge

3 12

Seated Ma-chine Leg Extension Both Legs

3 12

Seated Ma-chine Leg Extension Both Legs

0 0

Machine Leg Press Both Legs

3 10

Prone Ma-chine Leg Curl Both Legs

3 15

SUPER-SET 0 0Barbell Deadlift

3 10

HIIT Training 1 7Standing Calf Raise

2 12

SUPER-SET 0 0Seated Calf Raise

2 15

HIIT Training 1 7Leg Lifts on Ground

2 30

SUPER-SET 0 0Laying on Ball Abdominal Crunches Hands by Head

2 30

HIIT Training 1 7

Week1

Day 6Exercise Sets RepsStanding Barbell Upright Row

3 10

SUPER-SET 0 0Standing Cable Machine Close Grip High Rows Both Arms

3 12

Standing Overhead Cable Pulldowns Both Arms

3 15

SUPER-SET 0 0Seated On Bench Bar Lat Pulldowns

3 10

HIIT Training 1 7Standing Barbell Shrugs

2 10

SUPER-SET 0 0Standing Dumb-bell Shrugs

2 15

HIIT Training 1 7Standing Bicep Curl Barbell Both Arms

2 10

SUPER-SET 0 0Standing Both Legs Preacher Curls One Arm

2 15

Standing High Bicep Curls Both Arms

2 10

SUPER-SET 0 0Standing Bicep Curl Dumbbell Alternating Arms

2 10

Barbell Wrist Curl

2 12

HIIT Training 1 7

Week2

Day 1Exercise Sets RepsBarbell Incline Bench Press On Bench

4 8

SUPER-SET 0 0

Laying On Incline Bench Dumbbell Flys Both Arms

4 15

SUPER-SET 0 0Standing High Cable Flys Both Arms

4 20

SUPER-SET 0 0Dumbbell Bench Press On Bench Both Arms

4 8

HIIT Training 1 7Standing Barbell Military Press

4 8

SUPER-SET 0 0Standing Dumbbell Rear Delt Raise Both Arms

4 15

Standing Dumbbell Side Raise Both Arms

4 15

SUPER-SET 0 0Standing Dumbbell Upright Row Both Arms

4 8

HIIT Training 1 7Standing Cable Tri-ceps Extension Both Arms

3 8

SUPER-SET 0 0Laying On Bench Dumbbell Tricep Extension Both Arms

3 20

Close Grip Pushups Feet On Ball

3 8

HIIT Training 1 7

Week2

Day 3Exercise Sets RepsBarbell Bent Over Wide Grip Rows Both Arms

4 8

SUPER-SET 0 0Standing Cable Machine Close Grip High Rows Both Arms

4 15

Standing Overhead Cable Pulldowns Both Arms

3 20

SUPER-SET 0 0Seated On Bench Bar Lat Pulldowns

3 8

HIIT Training 1 10Standing Barbell Shrugs

3 8

SUPER-SET 0 0Standing Dumbbell Shrugs

3 20

Standing Bicep Curl Barbell Both Arms

3 8

SUPER-SET 0 0Standing Both Legs Preacher Curls One Arm

2 20

Standing High Bicep Curls Both Arms

3 20

SUPER-SET 0 0Standing Bicep Curl Dumbbell Alternat-ing Arms

2 8

HIIT Training 1 10Barbell Wrist Curl 2 15HIIT Training 1 10

Week2

Day 2Exercise Sets Reps

Barbell Squat 4 8SUPER-SET 0 0Dumbbell Front Lunge

4 15

Seated Ma-chine Leg Ex-tension Both Legs

4 15

SUPER-SET 0 0Machine Leg Press Both Legs

4 15

Prone Machine Leg Curl Both Legs Prone Ma-chine Leg Curl Both Legs

4 20

SUPER-SET 0 0Barbell Straight Legged Deadlift

4 8

HIIT Training 1 10Standing Calf Raise

3 20

V-Ups With No Equipment

3 30

SUPER-SET 0 0HIIT Training 1 10Bent Over Cable Crunch

3 12

HIIT Training 1 10

Week2

Day 4Exercise Sets RepsBarbell Incline Bench Press On Bench

4 8

SUPER-SET 0 0Laying On Incline Bench Dumbbell Flys Both Arms

4 20

Standing High Cable Flys Both Arms

4 20

SUPER-SET 0 0Dumbbell Bench Press On Bench Both Arms

4 8

HIIT Training 1 10Standing Barbell Military Press

4 8

SUPER-SET 0 0Standing Dumbbell Rear Delt Raise Both Arms

4 15

Standing Dumbbell Side Raise Both Arms

4 15

SUPER-SET 0 0HIIT Training 1 10Standing Dumbbell Upright Row Both Arms

4 8

Standing Cable Tri-ceps Extension Both Arms

3 8

SUPER-SET 0 0Standing Both Legs Over Head Tricep Extension Both Arms

3 15

Close Grip Push Ups 3 8HIIT Training 1 10

Week2

Day 6Exercise Sets Reps

Barbell Bent Over Wide Grip Rows Both Arms

4 8

SUPER-SET 0 0Standing Cable Machine Close Grip High Rows Both Arms

4 8

Standing Over-head Cable Pulldowns Both Arms

3 15

SUPER-SET 0 0Seated On Bench Bar Lat Pulldowns

3 8

HIIT Training 1 10Standing Bar-bell Shrugs

3 8

SUPER-SET 0 0Standing Dumbbell Shrugs

3 8

HIIT Training 1 10Standing Bicep Curl Barbell Both Arms

3 8

Week2

Day 5Exercise Sets Reps

Barbell Squat 4 8SUPER-SET 0 0Dumbbell Front Lunge

4 15

Seated Ma-chine Leg Ex-tension Both Legs

4 15

SUPER-SET 0 0Machine Leg Press Both Legs

4 8

Prone Machine Leg Curl Both Legs

4 15

SUPER-SET 0 0Barbell Straight Legged Deadlift

4 8

HIIT Training 1 10Standing Calf Raise

3 20

HIIT Training 1 10Leg Lifts on Ground

3 30

SUPER-SET 0 0Bent Over Cable Crunch

3 12

HIIT Training 1 10