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Week Workout Plan

Monday(Chest and Abs)


1.Flat Bench Press
2.Incline Bench Press
3.Dumbbell Bench Press
4.Pech Deeks Flyes
5.Pullovers
6.Weighted Dips
Tuesday(Shoulders and Traps)
1.Straight Bar Millitary Press
2.Barbell Shoulder Press
3.Lateral Raises
4.Bent Over Dumbbell Laterals
5.Barbell Shrugs
6.Upright Rows
Wednesday(Back)
1.Chin ups
2.Lats Pull Down
3.T Bar Rows
4.Deadlifts
5.Shrugs
Thursday (Legs)
1.Squats
2.Leg Press
3.Stiff Leg Dead Lift
4.Standing Calf Raise
5.45 degree Calf Press
6.Leg Curls
Friday(Rest)
Saturday (Arms,Abs,Forearms)
1.Standing Barbell Curls
2.Seated Dumbbell Curls
3.Triceps Pull Down
4.Wrist Curls
5.Reverse Curls
6.Straight Bar Cable Curls
7.Lying Tricep Presses Down
8.Dumbbell Kick Base
9.Leg Lifts
10.Crunches
Sunday(Rest)