The Plateau Buster

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Monday

Morning (before breakfast) – Cardio

25 minutes of HIIT

Evening – Chest & Arms

  • Incline dumbbell press: 4 sets of 8-12.
  • Barbell bench press: 2 sets of 4-6
  • Close grip bench press: 4 sets of 8-12
  • Close-grip triceps pushdowns: 3 sets of 12-15
  • Incline dumbbell curls: 3 sets of 8-12
  • Standing barbell curls: 3 sets of 4-6
  • Hammer curls: 2 sets of 8-12

Tuesday

Legs

  • Regular squats: 4 sets of 8-12.
  • Front squats: 3 sets of 4-6
  • Lying leg curls: 4 sets of 8-12
  • Leg press: 2 sets of 12-15
  • Calf raises (seated): 3 sets of 8-12
  • Calf raises (standing): 4 sets of 8-12

Wednesday

Morning – Cardio

25 minutes of HIIT

Thursday

Shoulders & Traps

  • Bent over dumbbell raises: 3 sets of 8-12
  • Standing dumbbell presses: 3 sets of 4-6
  • Dumbbell shrugs: 4 sets of 12-15
  • Side lateral dumbbell raise: 3 sets of 8-12

Friday

Morning – Cardio

25 minutes of HIIT

Evening – Back

  • Bent over barbell rows: 4 sets of 8-12
  • Close grip lat pull-downs: 3 sets of 4-6
  • Chin-ups: 3 sets of 8-12
  • Seated pulley rows: 2 sets of 12-15

Saturday

Rest day

Sunday

Morning – Cardio & Abs

  • 45 minutes of steady state cardio
  • Swiss ball crunches (with weight): 4 sets of 12-15
  • Hanging leg raise (with weight): 3 sets of 15-20