Tuesday – Chest and Shoulder
- Straight Barbell Curl – 4 sets with 10-12 repetitions
- Incline Dumbbell Press – 4 sets with 10-12 repetitions
- Flat Dumbbell – 4 sets with 10-12 repetitions
- Barbell Press – 4 sets with 10-12 repetitions
- Inclined Dumbbell Fly – 4 sets with 12-15 repetitions
- Side Raises – 4 sets with 12 repetitions
- Pec Deck – 4 sets with 12 repetitions
- Rear Delt Raises – 4 sets with 12 repetitions
- Downward Cable Fly – 4 sets with 12 repetitions
Wednesday – Arms (Biceps and Triceps)
- Straight Barbell Curl – 4 sets with 8-10 repetitions
- Dumbbell Hammer Curls – 4 sets with 8-10 repetitions
- Alternating Cable Curls – 4 sets with 8-10 repetitions
- Close Grip Bench Press – 4 sets with 8-10 repetitions
- EZ-Bar Cable Press Downs – 4 sets with 8-10 repetitions
- EZ-Bar Preacher Curls – 3 sets with 8-10 repetitions
- Rope Extensions – 3 sets with 12-15 repetitions
- Dips – 3 sets with 20 repetitions
Thursday – Back
- Bent Over Barbell Rows (regular grip) – 4 sets with 10-12 repetitions
- Bent Over Barbell Rows (reverse grip) – 4 sets with 10-12 repetitions
- T- Bar Rows (close grip) – 4 sets with 10-12 repetitions
- One Arm Dumbbell Row – 4 sets with 10-12 repetitions
- Seated Cable Rows – 4 sets with 10-12 repetitions.
- Deadlifts – 8 sets with 8-10 repetitions
- Good Mornings – 3 sets with 12-15 repetitions
Friday – Calves, abs
Friday is the last day of his weekly workout. This day has enough painful lessons ready for him to be exercised before he goes to the state of physical and mental rest for two days. He performs these set of exercises.
- Windshield Wipers – 3 sets with 12-15 repetitions
- Russian Twist with Medicine Ball – 3 sets with 20 repetitions
- Donkey Calf Raises – 3 sets with 20 repetitions
- Standing Calf Raises – 3 sets with 12-15 repetitions
- Seated Calf Raises – 3 sets with 20 repetitions
- Hanging Leg Raises – 4 sets with 12-15 repetitions
- Cable Crunches – 4 sets with 15-20 repetitions
This leads to the end of his weekly exercise which he performs every week without any fail.
Secret of Success
‘Pham Vu’ considers squats, pull-ups and bench press to be the most beneficial exercise that made a great contribution to him. The squat plays an essential role to build up the quadriceps and engages the core in stabilizing the bar. Pull-ups play a vital role to develop the lats as well as biceps. The bench press helped him to build up his pectorals and triceps. The amazing physique which is the result of hard work and devotion boosted him to carry out his day to day lessons and reach the goal of success.