List of lifts
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Abs
Ab machine
(49)
DAY: Calves / Core / Side Delts / Lats
Abs
Decline ab bench
(9)
DAY: Calves / Core / Side Delts / Lats
Abs
Hanging knee raises w/ twists etc
(95)
DAY: Back width
Back depth
Conventional deadlift (with belt)
(24)
DAY: Back Depth
Back depth
Dual pulley Cable row
(81)
DAY: Back Depth
Back depth
Hyper extension
(112)
DAY: Back vertical (lat heavy - supinated) LIGHT / Biceps
Back depth
One arm DB row Standing Behind bench Setting 5
(27)
DAY: Back Depth
Back depth
Rack pull
(86)
DAY: Back Depth
Back depth
Seated row machine - Neutral Grip
(26)
DAY: Back Depth
Back depth
Supported T-bar row (Pronated - lower handles)
(25)
DAY: Back Depth
Back depth
Supported T-bar row (Supinated)
(108)
UNASSINGED TO ROUTINE_ID 5Back depth
Yates deadlift (with negative)
(99)
DAY: Back Deadlift and Horizontal row HEAVY / Biceps
Back depth
Yates Row (Underhand)
(91)
DAY: Back Depth
Back width
Behind the neck lat pulldown (wide / overhand grip)
(58)
DAY: Back width
Back width
Bent arms Pullovers EZ Bar
(111)
DAY: Back vertical (lat heavy - supinated) LIGHT / Biceps
Back width
Cable lat pull side pull downs
(73)
DAY: Back width
Back width
Labrada Dual grip or nebula pull down.
(57)
DAY: Back width
Back width
Lat pulldown - wide grip, high rep 15+, pump & burn out
(125)
DAY: Back Deadlift and Horizontal row HEAVY / Biceps
Back width
Lying DB pullovers
(60)
DAY: Back width
Back width
Pull ups (Neutral or Wide grip overhand)
(82)
DAY: Back width
Back width
Pulldown Machine (Selector Version)
(79)
DAY: Calves / Core / Side Delts / Lats
Back width
Pulldown Machine (Weighted version - Pronated)
(93)
DAY: Back width
Back width
Pulldown Machine (Weighted version) - Supinated
(109)
DAY: Back vertical (lat heavy - supinated) LIGHT / Biceps
Back width
Seated cable row. Wide underhand/neutral grip cutler style.
(59)
DAY: Back Deadlift and Horizontal row HEAVY / Biceps
Back width
Standing cable straight arm pull downs (ez / straight bar or rope)
(77)
DAY: Back Depth
Back width
Supinated Wide Grip Lat Pulldown
(110)
DAY: Back vertical (lat heavy - supinated) LIGHT / Biceps
Back width
Underhand lat pull down HIGH REP
(89)
DAY: Back width
Biceps
BB Curl (supinated grip)
(29)
DAY: Back Depth
Biceps
Bicep Cable Curl
(80)
DAY: Back Depth
Biceps
Double Cable bicep curls
(90)
DAY: Back width
Biceps
Machine curls
(61)
DAY: Back width
Biceps
Preacher DB curl (supinated grip)
(28)
DAY: Back Depth
Biceps
Seated alternating DB hammer curl
(30)
DAY: Back Depth
Biceps
Standing alternating DB curls (supinating grip)
(62)
DAY: Back width
Biceps
Standing cable ez-bar or Rope curl
(63)
DAY: Back width
Calves
Seated calf raise
(5)
DAY: Chest (DB)
Calves
Standing calves - Girl Leg Press Machine
(98)
DAY: Legs 1 Squat / Leg Press / Calves HEAVY
Calves
Standing calves - Hack squat machine
(6)
DAY: Shoulders (DB)
Chest
Chest Dips
(104)
DAY: Chest BB HEAVY / Triceps
Chest
Decline BB Bench Press
(43)
DAY: Chest (BB)
Chest
Decline DB Press
(12)
UNASSINGED TO ROUTINE_ID 5Chest
Flat BB Bench Press
(41)
DAY: Chest (BB)
Chest
Flat DB Bench Press
(10)
DAY: Chest (DB)
Chest
Flat dumbell flies
(13)
DAY: Chest (DB)
Chest
Flat Machine Bench Press - Weighted
(105)
DAY: Chest BB HEAVY / Triceps
Chest
Incline BB Bench Press
(42)
DAY: Chest (BB)
Chest
Incline DB Press
(11)
DAY: Chest (DB)
Chest
Incline dumbell flies
(106)
DAY: Chest BB HEAVY / Triceps
Chest
Incline Machine Bench Press - Weighted
(78)
DAY: Chest (DB)
Chest
Pec Cable Flyes
(72)
DAY: Chest (DB)
Chest
Pec Deck
(44)
DAY: Chest (BB)
Chest
Pec Deck - Girly Machine
(113)
DAY: Chest BB HEAVY / Triceps
Chest
Wide Grip Flat Bench Press - BB Style High Rep
(126)
DAY: Chest DB LIGHT / Triceps
Core
Plank - Elbows
(114)
DAY: Calves / Core / Side Delts / Lats
Core
Plank - Left side
(115)
DAY: Calves / Core / Side Delts / Lats
Core
Plank - Right side
(116)
DAY: Calves / Core / Side Delts / Lats
Hamstrings
Lying hamstring curl
(35)
DAY: Legs
Hamstrings
Seated leg curl
(4)
DAY: Legs
Hamstrings
STRAIGHT leg deadlift
(36)
DAY: Legs
Inner thigh
Inner thigh machine
(39)
DAY: Legs
Leg Finisher
DB Walking Lunges
(7)
DAY: Legs
Outer thigh
Outer thigh machine
(40)
DAY: Legs
Quads
Back squat - Oly shoes, no belt
(32)
DAY: Legs
Quads
Girly Leg Press
(97)
DAY: Legs 1 Squat / Leg Press / Calves HEAVY
Quads
Leg extension
(34)
DAY: Legs
Quads
Leg press
(33)
DAY: Legs
Quads
Machine hack squat
(2)
DAY: Legs
Quads
PL Belted Oly shoe back squat
(1)
UNASSINGED TO ROUTINE_ID 5Quads
Safety Squat
(123)
UNASSINGED TO ROUTINE_ID 5Shoulders
Arnold Press
(101)
DAY: Shoulders DB LIGHT / Rear Delt
Shoulders
Barbell front raises EZ bar medium grip
(21)
DAY: Shoulders (BB)
Shoulders
BB OHP
(127)
UNASSINGED TO ROUTINE_ID 5Shoulders
BB Seated OHP - Equinox straight bars, max 46kg
(124)
DAY: Shoulders BB HEAVY / Rear Delt
Shoulders
Bent over DB rear delt Flyes (NOT STRICT)
(23)
DAY: Shoulders (BB)
Shoulders
Cable bent-over rear-delt single arm
(56)
DAY: Shoulders (DB)
Shoulders
Cable External Rotations
(107)
DAY: Shoulders DB LIGHT / Rear Delt
Shoulders
Cable Face pulls - rope
(75)
DAY: Shoulders (DB)
Shoulders
Cable Front Raise - Rope
(74)
DAY: Shoulders (DB)
Shoulders
Cable side-delt raise
(54)
DAY: Shoulders (DB)
Shoulders
Cable standing one arm rear-delt
(55)
DAY: Shoulders (DB)
Shoulders
DB Front Raises - Seated
(53)
DAY: Shoulders (DB)
Shoulders
EZ-Bar Upright Row
(71)
DAY: Shoulders DB LIGHT / Rear Delt
Shoulders
Lying front raise
(84)
UNASSINGED TO ROUTINE_ID 5Shoulders
Machine lateral raise
(51)
DAY: Shoulders (DB)
Shoulders
Machine OHP finisher - girly machine
(88)
DAY: Shoulders (DB)
Shoulders
Machine overhead press
(52)
DAY: Shoulders (BB)
Shoulders
Machine overhead press - Alternate Arms. High rep
(94)
DAY: Shoulders (BB)
Shoulders
Machine overhead press High Rep
(85)
UNASSINGED TO ROUTINE_ID 5Shoulders
Monkey row (armpit row)
(87)
DAY: Shoulders (DB)
Shoulders
Rear delt (reverse pec dec machine)
(22)
DAY: Shoulders (BB)
Shoulders
Seated barbell military press - Equinox straight bars, max 46kg
(19)
DAY: Shoulders (BB)
Shoulders
Seated DB OHP - Light, High rep
(83)
UNASSINGED TO ROUTINE_ID 5Shoulders
Seated DB overhead press
(50)
DAY: Shoulders (DB)
Shoulders
Shoulder Matrix
(100)
DAY: Shoulders BB HEAVY / Rear Delt
Shoulders
Standing DB lateral raise
(20)
DAY: Shoulders (BB)
Stretching
All stretches: Pecs, lats, legs
(96)
DAY: Back Depth
Traps
Barbell or Smith Machine Shrugs
(76)
DAY: Shoulders (DB)
Traps
Standing DB shrugs
(31)
DAY: Back Depth
Triceps
Close grip bench - Flat machine
(103)
DAY: Chest BB HEAVY / Triceps
Triceps
Close grip bench (Free ideally, alt with ez-bar, smith
(15)
DAY: Chest (DB)
Triceps
Seated DB Overhead Tricep extension - one dumbell each hand
(45)
UNASSINGED TO ROUTINE_ID 5Triceps
Skull crushers with EZ bar
(14)
DAY: Chest (DB)
Triceps
Standing cable tricep pushdown (rope or bar)
(47)
DAY: Chest (BB)
Triceps
Tricep Dips
(46)
DAY: Chest (BB)
Triceps
Tricep extension machine
(68)
DAY: Chest (BB)
Triceps
Two-arm bent-over DB tricep kickbacks
(17)
UNASSINGED TO ROUTINE_ID 5Triceps
Two-arm seated DB french press
(16)
DAY: Chest (DB)
Triceps
Underhand Tricep Cable Extensions
(102)
DAY: Chest DB LIGHT / Triceps
About Kishore Naib (Kit Naib)
Kishore founded the e-commerce company Watch Shop in 2007 and exited in 2014 after an acquisition by Watches of Switzerland at the age of 34. Watch Shop was a medium sized enterprise (£44 million sales) and was one of the UK's fasted growing companies, doubling turnover every year.
After leaving Watch Shop Kishore did a few coding projects but decided to follow his true and first passion: Lifting and bodybuilding.
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