Monday Biceps and Triceps ( Super Sets ) EZ- Bar Curl 3 Sets 8-12

Lying Triceps Extension 8-12 Dumbel Hammer curl Dumbell Kick Back 8-12 8-12 8-12

One Arm DB concentration DB Curl Lying DB triceps Ext Seated BB Wrist 8-12 8-12 8-12

Seated BB Reverse Wrist Curl

8-12

Seated Knee-up 3 sets 30 reps Oblique Crunch 15 reps Twist Crunch 20 reps Broomstick Twist 30 reps

Tuesday Chest Flat bench DB fly 5 sets 15, 12, 10, 10 ,10 Incline Bench cable Fly 3 sets 10, 10, 10 Incline DB Press 4 sets 12, 8, 8, 8 Bench Press 4 sets 12, 10, 10, 10 Decline Bench 3 sets 15, 12 ,12

Back Pull-Over 6 sets Incline DB Row 4 sets 6 reps Seated Cable Row 3 sets 12 reps

Wednesday Smith Machine Squat 3 sets 6 reps Smith machine front squat 2 sets 8 reps Leg Extension 3 set 6 reps Lying leg curl 4 sets 6,8,6,8 Standing Calf raise 3sets 20,15,20

Seated Knee-up 3 sets 30 reps Oblique Crunch 15 reps Twist Crunch 20 reps Broomstick Twist 30 reps

Thursday Shoulders Seated Overhead DB press 3-4 sets 10 reps DB lateral Raise 3-4 sets 10 reps Alternating DB front Raise 3-4 sets 10 reps BB upright Row 4 sets 10 reps Seated Bent over DB lateral Raise 4 sets 10 reps Shrugs BB shrug ( infront of body) 3 sets 8-10 reps BB shrug ( Behind back ) 3 sets 8-10 DB shrug 3 sets 10-12

Friday Chest Bench Press 5 sets 10 reps Flat bench DB fly 3 sets 15,12,15 Incline Bench DB press 3 sets 8,8,12

Bicpes and triceps Seated cable 3 sets 15 reps Cable Lying triceps Extension 3 sets 15 reps Seated BB curl ( decline bench) 3 sets 12 reps Incline Lying tricpes ext 3 sets 12 reps Incline DB curl 3 sets 8 reps Two arm overhead triceps 3 sets 8 reps

Saturday Mixed