Plateau Breaking Workout

WARM UP
Push-Up 30 To 50 Rp

CHEST
Flat Bench Press + DB Fly 3 Sets

CABLE FLY 3 SETS
Chest Machine 1 + 1 Drop Sets

SHOULDER
Barbell Military Press + DB Side Raises 3 Sets
Barbell Military Press + DB Front Raise 3 Sets
Shoulder Machine 1 + 1 Drop Sets

TRICEP
Rope Pull Up & Down 3 Sets Each
Stretching

WARM UP with Good Morning &
Free Wt. Squats 30 to 50 Rp
Leg press (Quads) + Lunges 3 Sets Each
Leg press (Hmst) + Lying curls 3 Sets Each

Leg Extensions 5 Sets (Last 1 set TUT)
Hex Squats 3 Sets Medium Weight

DB Farmers Walk 2 Sets
Calf Raises
Stretching

BACK
Warm up Pull-up
Seated Rows cable 3 sets
Separate Grip Lat pulldown 3 sets
Seated Rows Machine 3 sets
VBar Pullover 2 sets

BICEP
Barbell curls 3 sets
Preacher Curl 3 sets
Stretching