Note- Start t5he day with Ab roller and Decline dumbbell press(3*15)

Day Exercise Sets Reps

Seated dumbbell lateral raise 3 15, 18, 18
Dumbbell Y raise seated 3 15,18, 18
Flat bench dumbbell press SS Pec Dec Flyes 2 13, 15
MONDAY Leg Press 2 20,25
Wide grip Seated Row 2 13, 15
M/C Shrugs or Dumbbell Shrugs 2 15,18
Roman Chair Side Bends SS back hyperextension 3 15,12,10

Narrow Grip Bench press on smith M/C 2 12 to 15

Ez Bar curl SS Rope Pushdown 3 20 to 22
TUESDAY Concentration Curl SS Dips 2 15 to 18
Foream flexor and extensor 2 25 each side
Half crunch SS Flutter kicks 3 25 each

Push Press 2 12,10

Incline Dumbbell Press 2 12,14
T Bar row(go heavy and slow) 2 12, 10
WEDNESDAY Leg Press 2 20,25
Pendlay Row 2 10,10
RDL 2 15,15
Calves(Seated SS Standing) 3 25,35,35

15 Minutes walk at 6km/h at 15 incline

Leg extension SS Bulgarian Split Squat 2 30 each
THURSDAY 50 leg curls 2
Zig zag rod front raise underhand grip 2 50,40
Single Leg Glute Bridge SS Double leg GB 3 20 each

Seated M/C Shoulder press opp side 2 15,12

Preacher curl single arm 2 18,15
Seated Chest Press SS Cable crossover 2 15,12
FRIDAY Lat Pulldown 2 15,15
Hammer row standing or seated 3 15,18,12
Machine shrugs 2 15,18
Incline crunches SS Side crunch 3 15,18

Lying curls SS extension 3 20,20,30

Smith lunges 3 15,15,10
Back Squats 4 10 each
SATURDAY Decline dumbbell press 2 12,15
RDL Barbell 3 18,13,8
 Links

https://www.youtube.com/watch?v=l0bmXyMsq0g

https://www.youtube.com/watch?v=ckHD-1UMfeY
https://www.youtube.com/watch?v=wOODaYEDyXU
https://www.youtube.com/watch?v=jERkgrBnuZA https://www.youtube.com/watch?v=ph3pdd

https://www.youtube.com/watch?v=aWpB0dTm1Vg
https://www.youtube.com/watch?v=zG2xJ0Q5QtI&t=4s
https://www.youtube.com/watch?v=ebqgIOiYGEY&t=44s
https://www.youtube.com/watch?v=ciB2jWPlyKg
https://www.youtube.com/watch?v=9xo3anzvmg0 https://www.youtube.com/watch?v=ANVdM

https://www.youtube.com/watch?v=iaBVSJm78ko

https://www.youtube.com/watch?v=m2KAkQV7pdA

https://www.youtube.com/watch?v=axoeDmW0oAY
https://www.youtube.com/watch?v=eIq5CB9JfKE

https://www.youtube.com/watch?v=-4LVK1crLSw

https://www.youtube.com/watch?v=yFNjwkUNIao

https://www.youtube.com/watch?v=Wqq43dKW1TU

https://www.youtube.com/watch?v=n8TOta_pfr4

https://www.youtube.com/watch?v=dqsQlispmyM

https://www.youtube.com/watch?v=hNoqupytA8g&t=15s https://www.youtube.com/watch?v=CMJA33

https://www.youtube.com/watch?v=GtHNC-5GtR0
https://www.youtube.com/watch?v=aWpB0dTm1Vg
https://www.youtube.com/watch?v=vi1-BOcj3cQ
e.com/watch?v=ph3pddpKzzw

e.com/watch?v=ANVdMDaYRts

e.com/watch?v=CMJA332bfs0