WORKOUT PLAN (MEN) BY STUDENT AESTHETICS

Day Workout
Monday (Day 1) Chest/Arms
Tuesday (Day 2) Lower Body + Abs
Wednesday (Day 3) Back/Shoulders
Thursday Rest
Friday (Day 4) Fullbody
Saturday Rest
Sunday Rest

Day 1: Chest/Arms

Exercise Reps Sets Rest (in minutes)

Incline DB Press 8 4 1,5-2
Bench Press 8-12 4 1,5-2
Weighted Dips 8-10 3 1,5
Incline DB Flyes 10-12 3 1,5

Arms: Supersetting Biceps & Triceps (When done with the triceps set, do the
bicep set directly afterwards, and then take rest.)

Close Grip Bench Press 8 -12 4 1,5-2

DB curl
Skullcrushers 8-12 3 1,5
Hammer Curls
Overhead Rope Extension 8-12 3 1
Rope Curls

Day 2: Lower Body Hypertrophy

Exercise Reps Sets Rest (in minutes)

Squat 10 5 1,5-2
Stiff Legged Deadlift with 10-12 4 1,5-2
DB
Leg Press 8-12 4 1,5-2
Leg Curls 10-12 4 1,5-2
Seated Calf Raises 15-20 5 1-2
Weighted Knee Lifts 10-15 4 1-2
Cable Crunch 10-15 4 1-2
 Day 3: Back/Shoulders

Exercise Reps Sets Rest (in minutes)

Bent Over Row 10 5 1,5-2
Close Grip Pulldown 8-12 5 1,5-2
Cable Row 8-12 4 1,5-2
DB Military Press 8-12 3 1,5-2
Side Raises 8-12 4 1,5-2
Barbell Shrugs 8-12 4 1,5-2
Facepull 8-12 4 1,5-2

Day 4: Fullbody Power

Exercise Reps Sets Rest (in minutes)

Squat 5 5 2-3
Incline Bench 5 5 2-3
Barbell Row 5 5 2-3
Overhead Press 5 3 1-2
Back Extension 10 3 1-2
Barbell Curl 6-8 5 1-2
Decline Skullcrusher 6-8 5 1-2
Ab Roller MAX 4 1-1,5
Leg Raises MAX 4 1-1,5