GYM

Day 1 : Chest & Triceps & 30

Minutes Cardio after Weight
Training
WORKOUT A
3 X incline dumbbell press 8-12 reps
3 X decline barbell press 8-12 reps
3 X dumbbell flyes 8-11 reps
WORKOUT B
3 X incline barbell press 12-15 reps
3 X flat dumbbell press 12-15 reps
4 X cable cross-overs 12-15 reps
WORKOUT C
3 X flat dumbbell press 15-20 reps
3 X decline dumbbell press 15-20 reps
2 X cable-crossovers 15-20 reps
2 X dumbbell pullovers 15+ reps

Triceps :D

Day 2 : Back & Biceps & 30

minutes Cardio after Weight
Training
Biceps
Barbell Biceps Curl 4 x 8-12
Incline Dumbbell Biceps Curl 4 x 8-12
Cross-Body Hammer Curls 4 x 12

Back
Underhand-Grip Barbell Rows 4 x 8-12
Wide-Grip Lat Pulldowns 4 x 8-12
Pull-Ups 4 x 8-10
Back Extension 4 x 12

Day 3 : Shoulders & HIIT

Burpees 10 reps
Dumbbell swings 15 reps

Mountain climbers 40 seconds

Close grip push ups as much as you can for 30 seconds

Day 4 : Legs & 30 minutes

Bicycle
Front squat 3 sets x 8 reps
Stiff-legged deadlift 3 sets x 8 reps
Barbell lunges 2 sets x 10 reps
Seated calf raises 5 sets x 12 reps
Standing calf raises 2 sets x 12 reps